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Picture
Last week’s Locker WOD winner: Jacque!


Our First Recipe of the Week

1/19/2018

3 Comments

 
Our first one comes from Joan!

The Zone blocks are roughly:
2 blocks protein,
5 blocks carbs,
​18 blocks fat (probably solves this macro for most people for the day)
​(this would go nicely with a one ounce roll of lean meat to even out the carb / protein blocks)

​This recipe fits pretty much everything except:

Vegan (there is an egg)

Ketogenic (you will have to figure out how the 53 carbs fit in for you)


​
Picture
The recipe states that once you have the ingredients mixed, bake in microwave for 2 minutes (start with 1.5 minutes)

Egg - if you can't find an egg, keep searching the outside of the store, not down the aisles

1/2 apple peeled and cored (look in produce) - going to take some work to peel it, don't know where you can buy peeled apples, so buy a peeler in the utensil aisle.

almond flour - baking aisle
walnuts - baking isle
shredded coconut - baking aisle
honey - same aisle as peanut butter
cinnamon - spices aisle
salt - spices aisle

Since different systems measure things differently:  
​
Nutrition Facts
​1 Serving
Amount Per Serving
  • Calories 479.3
  • Total Fat 27.7 g
  • Saturated Fat 6.2 g
  • Polyunsaturated Fat 7.4 g
  • Monounsaturated Fat 3.0 g
  • Cholesterol 186.0 mg
  • Sodium 74.6 mg
  • Potassium 153.2 mg
  • Total Carbohydrate 52.9 g
  • Dietary Fiber 4.7 g
  • Sugars 43.9 g
  • Protein 13.3 g
  • Vitamin A 6.9 %
  • Vitamin B-12 8.0 %
  • Vitamin B-6 9.7 %
  • Vitamin C 6.1 %
  • Vitamin D 10.0 %
  • Vitamin E 28.2 %
  • Calcium 8.9 %
  • Copper 13.1 %
  • Folate 9.5 %
  • Iron 11.7 %
  • Magnesium 21.4 %
  • Manganese 26.5 %
  • Niacin 1.6 %
  • Pantothenic Acid 1.8 %
  • Phosphorus 15.7 %
  • Riboflavin 13.7 %
  • Selenium 1.4 %
  • Thiamin 3.9 %
  • Zinc 7.4 %
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
3 Comments
SoupCan Louie
1/19/2018 04:11:59 pm

I'm not sure about the folks in Canada but 1.4% Selenium I'm sorry but here in the U.S. that is just wrong. #MAGA

Reply
-C- link
1/19/2018 04:37:00 pm

All of the daily allowance info is from an website that I found randomly. Since I didn't write it, I can't verify the accuracy on those. The recipe came from Joan, but not the break down.

Reply
Winnipeg Jets
1/19/2018 07:48:05 pm

Canadiens, grrrrr Justin Trudeau is the white Obama

Reply



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