Three-ingredient Paleo fat bombs to help fuel your workouts!
I had a kick-ass workout after I ate two of these Fat Bombs the other day. There’s a societal rule that you can only say kick-ass in 2014 if you were born in the 80’s right? I need pre-workout snacks if I do weight-training in the afternoon (which is the only time I ever do it), but I can’t eat something heavy because then I’m never hungry for dinner, so then I don’t eat after my training, and then I don’t see any strength gains in the gym. The circle of life for a girl whose muscle wastes faster than your grandma’s grandma.
They say you should eat fat for performance before you engage in strenuous exercise. Afterwards, keep the fat low and the carbs and protein up. Apparently. Who knows, but I know I personally REQUIRE carbs after I work out or I am a hungry beast the next day. I will eat all the sweet potatoes in Chicago.
These fat bombs actually contain some carbohydrate from raisins and coconut flour, so they’re easier to digest & are chewy too!
My workout was what I call a “100-90-80 Countdown”. Choose a different plyometric or weight exercise to do 100 times (or 100 seconds), then another one for 90 times or 90 seconds, etc. Repeat circuit twice.
100 jumping jacks
90 high knees
80 jump ropes
70 mountain climbers
50 plank jumps
40 squats jumps
30 triceps dips
1 mile sprint interval on treadmill (7 mph rest to 9 mph sprint in 1 min intervals)
Then I pushed a big heavy object across the gym 6 times and did my “10-Minute Abs Circuit” where I do an exercise for 1 minute and go immediately into a next. Intense I know. I only do this once a week.
1 min each of
X Sit Ups
Side Plank – left
Side Plank – right
V-ups (bent knee)
Russian Twists (15 lb weight in hand)
Fit Fat Bombs
Makes 8 cups | Ready in 20 minutes
½ cup coconut oil, softened
¼ cup coconut flour
½ cup raisins
- Mix all ingredients together in a bowl until smooth. Pour into silicone cups or muffin tin. Freeze until hardened, about 20 minutes. Store in refrigerator for several days.
I enjoyed these before my muscle party last night… They fueled me for 35 handstand pushups, PR chest press, 500 m row sprints, forearm stand practice, and 40 lb kettlebell swings (100 in good form!)
We are doing a 30-mile ride to Hyde Park along Lake Michigan today, and I really wish my fiance hadn’t eaten all the energy bites. Growl. He should know better than to mess with my kcals. Juli from PaleOMG calls herself a “food hoarder” on her blog’s bio. I know EXACTLY what she means. If you have dozens of food intolerance or allergies like I do, food becomes a precious resource. Traveling with me is just a real joy. TSA is like “why the fart do you have ten 4 oz containers of coconut oil, a baked sweet potato, and bags of mini carrots hiding under your panties?”
That reminds me of this hilarious South Park episode making fun of how intrusive the TSA is, except in the episode TSA stands for “Toilet Safety Administration”. Our favorite quote is a TSA worker casually asking people, “Let me check inside yo’ a******hole.” and then she uses a flashlight to do a cavity search while the customer just mosies on about his day. So vulgar, but that’s exactly why I like that show. I’m totally going to be one of those dirty old people that makes jokes about Viagra and pickles. I don’t have a quip just yet about those two objects, but I will spend the next 50 years thinking about one.
No-Bake Blueberry Pie Energy Bites [AIP-Friendly]
Makes 4-5 | 15 minutes cook | 2 hours fridge/freezer
1 ¼ c blueberries, fresh or frozen
1 T honey (optional)
1 tsp lemon juice
½ tsp cinnamon
½ cup coconut butter, room temperature
1 T coconut oil
½ cup finely shredded, unsweetened coconut flakes
- Bring berries, coconut sugar (if using) and lemon juice to a simmer over medium-low heat in a saucepan for 10 minutes, stirring every couple minutes, so the sugar does not burn. Stir in cinnamon and 1/8 tsp sea salt. Set aside in a bowl. Rinse out your saucepan.
- Melt coconut butter in the saucepan over low heat. Stir in coconut oil, coconut shreds, and pinch sea salt.
- Pour coconut butter mixture into silicone muffin molds. Freeze for 20 minutes until solid.
- Pour blueberries evenly on top of the coconut base. Refrigerate for 2 hours or overnight (the flavors will develop delightfully). Top with extra cinnamon, whipped coconut cream, or lemon zest.
These paleo AIP mini blackberry tarts were a recipe adapted from AIP Paleo Lifestyle Strawberry-Lemon Tart; they’re incredibly delicious and easily adapted for a larger crowd!
These paleo AIP mini blackberry tarts are ah-mazing with an emphasis on the “ah”… open your mouth real wide for these babies. I adapted the lovely Jessica Flanigan’s recipe over at AIP Lifestyle. She makes incredible AIP-only recipes and takes consistently beautiful photos, unlike mine. Frankly, when I took this shot, it was rainy and I wanted to eat the dang dessert. Anyways, I decreased the sugar & time from her original recipe. Bonus.
So we went to the Blues Fest this weekend. Always the best people watching. Two highlights: a drunk adult male in a safari hat with a pouty baby face because we didn’t want to be friends with him. Mostly because he was 2 sips of Budweiser away from vomiting on us. The second: My fiance forgot my fork at home (egregious, I know) and I couldn’t eat my beef & sweet potatoes, so he yelled ‘Does anybody have an extra fork!!!!?’ in a crowd of thousands of drunk festival goers. A family nearby donated me their baby’s two-prong tiny plastic fork, and I ate my meal with pride. Then wondered if I was swapping spit with a 3 month old. Anything for beef, right?
Paleo AIP Mini Blackberry Tarts (makes 5 mini tarts)
Recipe adapted from Autoimmune Paleo Lifestyle Strawberry-Lemon Tart
Recipe can be easily doubled for a larger gathering
12 oz organic blackberries
1 T honey
1 T lemon juice
1/8 tsp salt
1 tsp lemon zest
1/4 c + 1 T sweet potato flour
1 T + 2 tsp tapioca starch
2 T + 2 tsp coconut oil, melted
Whipped coconut cream for serving
1. Bring washed blackberries, lemon juice, and coconut sugar to a boil over medium heat in a small sauce pan and let simmer, covered, for about 15 minutes until they thicken and become syrupy. Drain over a strainer to remove extra liquid and set aside.
2. Preheat oven to 350 degrees. Line a muffin pan with 5 silicon muffin liners.
3. Combine sweet potato flour, tapioca starch and salt in a mixing bowl. Then, stir in lemon zest and melted coconut oil and mix well until fully combined and a moist (sorry) flour forms.Press 1 T evenly into the bottom of the silicon muffin liners and bake on middle rack for 8-9 minutes until lightly golden brown.
4. Top the baked crusts with the strained blackberries and place in freezer for 25 minutes to cool quickly or you can put in fridge for 1 hour, if you have time. Serve your paleo AIP mini blackberry tarts with whipped coconut cream.