Thursday, June 3, 2010

Workout of the Day:
Four sets of:
Clean Pulls x 1.1.1.1.1
(rest 10 seconds between lifts)
Rest 60 seconds
Ring Rows x 8-12 reps
Rest 2 minutes;
and then,
Five rounds for time of:
155/105 lb. Deadlift + Power Clean x 5 reps
Double-Unders x 25

Coconut Cake
Written by George Economou

Let’s face it, no matter how strict your diet is, at some point you’re going to have a sweet tooth.  Before you reach for the pint of Ben & Jerry’s or gluttonous cake, check out this recipe from my favorite Human.  Just remember to exercise some moderation while enjoying this dessert as there is significant amount of dietary fat in each piece.

Coconut Cake
Mix the following in a bowl:

-   1/3 cup oil (avocado, olive, or coconut)
-   ½ cup honey
-   2 eggs
-   1 cup coconut milk
-   2 tsp vanilla
-   1 tsp almond extract

Add in the following:

-   ½ cup almond flour
-   1/3 cup coconut flour
-   2 cups desiccated coconut (finely shredded and dried coconut—shredded unsweetened coconut will work as well, it just won’t be as fine a texture)
-   1 tsp baking powder

Stir until combined and then pour into a greased pan (8 x 8 inch square or an 8-inch round).  I use coconut oil to grease the pan—it works really well.

Bake at 375F for about 25 minutes, or until lightly browned on top and toothpick comes out clean.

Chocolate coconut cake:  Same as above, but increase honey to about ¾ cup and add 1/3 cup cocoa powder along with the flours and coconut.

Also, I haven’t tried it yet, but I was thinking if someone wanted a sort of tropical cake, they could add ½ cup of chopped pineapple and ½ cup chopped macadamia nuts to the original coconut recipe.  You could probably get away with reducing the honey to about 1/3 cup if you did that, since the pineapple is so sweet.