Tuesday, November 8, 2011

Paleo Cranberry Apple Muffins

Good evening, lovely bloggies!

I am so excited that a few of ya'll want to jump on the challenges!

If you're jumping on the Burpee Challenge, that means you have 160 to do by tonights end to catch up! Just break them up into sets of 20 throughout the day, you've got this! And whoo, that means I have done 160 burpees as of today, outside of any burpees we might do in our WODs! Damn, that's a lot of burpee'ing.

If you're jumping on the Kettlebell Challenge, just get to swining! I would say make up 8 days into December rather than attempt to make up for lost days today (that's an insane in the membrane amount of swings you'd have to do.) Since I didn't join in on the challenge until the 4th, I'm making up for those 4 extra days by carrying it into next month. I already feel stronger!

The one tip I have in swinging? Imagine you're pinching a penny in between your cheeks, SQUEEZE and POP. SQUEEZE & POP! Work that posterior chain!

Today's workout: After my 20 burpees and 200 kettlebell swings (I used a 30lb dumbell since I was at the gym), I jumped on the Stair Climber for 30 minutes. This is a new machine to me. I used to have a grudge against machines (since I'm the machine!) but, on rest/recovery days where I'm trying to rest before a big event, I like this non-impact piece of equipment.

The Stair Stepper is an awesome option in lieu of the recumbent bike or elliptical machine on active recovery days.

My Tips to Stair Steppin'
  1. Press your entire heel down on the step. This forces your glutes and hamstrings to work, instead of just the calf muscles. Avoid pushing the step all the way down or letting it come all the way up. This can make your pelvis sway up and down, which can lead to soreness and injury.
  2. Keep your heels pressed down or this turns into a calf exercise. Not what we want! Glutes and hammies are much larger muscles = much larger calorie burn!
  3. Focus on squeezing your cheeks with every step. Imagine bringing "heat" to your cheeks. Get the hot!
  4. Get your weight and forearms off the railing! This means your leaning forward - and you want to stand STRAIGHT up! Just balance yours hands delicately. You should not be bearing any weight on your arms/hands.
If you're really looking to "tone" (my least favorite word in the whole world), remember, it's done with weights and real work! Machines were created for physical therapy patients! If you're an athlete, you need to treat the machine as just an aid: either in recovery or for active rest. 

Now, I promised you a sweet, sweet recipe! And here it is. I am sure your taste buds will love them. Full of protein, juicy apple flavor and bursts of cranberry goodness! Not overly sweet, delicious slathered in your favorite nut or seed butter. They are high in fiber (thanks to the coconut flour), high in protein (thanks to the 5 eggs) and almost null in carbohydrates. Inspired by this recipe for Blueberry Muffins.

Paleo Cranberry Apple Muffins

Gluten Free Blueberry Muffins
½ cup coconut flour, sifted
½ teaspoon celtic sea salt
½ teaspoon baking soda
5 eggs, yolks and whites separated 
⅓ cup agave nectar (I used Splenda) ⅓ cup grapeseed oil (I used coconut oil, melted)
1 tablespoon vanilla extract
1 cup blueberries, fresh or frozen (I used chopped green apple + 1/3 cup dried unsweetened cranberries) 
Dash of cinnamon, nutmeg or pumpkin pie spice.
  1. In a small bowl, combine coconut flour, salt, baking soda and spices.
  2. In a large bowl, crack eggs and separate yolks from whites. Save yolks. Whip whites into a bubbly frenzy using a hand blender, about 3-4 minutes. 
  3. In a large bowl, combine everything except the whites, blend well with spoon. Gently fold the mixture into the egg whites. 
  4. Gently fold in fruit. 
  5. Place batter in paper lined muffin tins, fill almost full. This will not rise quite like regular muffins, so fill 'er up! 
  6. Bake at 375° for 20 minutes, drop heat down to 350 and bake for another 5-8 minutes.
  7. Cool and serve!
Makes 8 muffins

Whip up those egg whites until nice and frothy! 

Sift the coconut flour well, no lumps!

I took the skin off my apples, you could leave it on. 

Stir it all together until mixed.

I topped mine with a little drizzle of SF Maple syrup! You can use any sweetener of choice. 

You can use any variety of fresh or frozen fruit that you like! :) Also, throw in another egg if you like for a little more thickness or a little more batter. This batch only makes about 8. ;)

What do you think about Paleo? 
I used to be 100% percent Paleo for a few months. Personally, it just didn't work for me. I wasn't getting enough carbohydrates and fiber. I LIKE going to the bathroom 3-4 times a day, when I was Paleo, I was lucky if I was going once. Since incorporating whole wheats, various breads and small amounts of dairy, I am so much happier!

Have you ever used Coconut Flour?
I love using it in my baking! It's easy to substitute about 1/4 of the required flour in any recipe for anything with coconut flour, and use a little more liquid ingredients to get the right consistency. :) 

I am SO excited for tomorrow! Crossfit has FINALLY put together a WOD in honor of a FEMALE hero! More on that tomorrow. Just know that by 6:00am, I'll be climbing ropes, bustin' out toes to bar and getting my walking lunges on, all in honor of 1st LT White! RIP girl, RIP. 


  1. does coconut flour have a strong coconut taste? i'm not a fan of coconut so i'm a little afraid to try it!

  2. I LOVE coconut flour!! its my favorite by far! Those muffins look so good! I'm totally making them this week!
    I did paleo for 4 months! although I think its a great diet to lower blood pressure and get in the right mindset of a healthy eating. I still follow it but more like a guideline. I added gluten free oats and protein whey shakes into my diet. Pretty much just eating clean to me.

  3. Courtney, thank you for sharing this muffin recipe and will try it. i have used coconut flour and i enjoy baking with it. Best of luck tomorrow and be careful!

  4. I like the valuable information you provide in your articles. I’ll bookmark your weblog and check again here frequently.
    I am quite sure I will learn many new stuff right here! Best of luck for the next..

    easy paleo recipes

  5. 3 Researches PROVE How Coconut Oil Kills Fat.

    This means that you actually burn fat by consuming Coconut Fat (also coconut milk, coconut cream and coconut oil).

    These 3 studies from big medicinal journals are sure to turn the conventional nutrition world upside down!