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Friday, October 2, 2009

More Cleans

Workout of the Day

As many rounds as possible in 15 minutes:

8 Kettlebell Swings (75#/55#)

16 Jumping Lunges

32 Double Unders

And courtesy of Kimberly, here’s the sweet tooth edition of Food Fridays…

Let Them Eat Cake!

My primal journey began last Christmas, I started Crossfit and spent a lot of time with Suzanne over the holidays.  I also started reading primal/paleo blog sites and slowly my lifestyle changed.  It didn’t happen overnight and I do cheat, probably more than I should, but overall I would say I’m following the 80/20 rule and I’m seeing results, both physical and mental.  Fortunately, I have the time to play around in the kitchen, not everyone has that much freedom; and primal ingredients can get a little pricey if a new recipe doesn’t work.  So I’ll do the experimenting and share with everyone what works, what needs tweaking, what you should avoid altogether 🙂

With these recipes I want to give you options for the days when you feel like cheating because the carb cravings are too strong to ignore (ladies!), if you just need some comfort food, or if you want to show your friends and family that living primally can be sweet and delicious.

Orange Coconut Flour Cake (source: nourishingdays.com)


6 eggs
¼ cup coconut oil (melted)
¼ cup coconut milk
6 Tbs raw honey (I usually always reduce the honey by at least half)
1 tsp vanilla extract
½ tsp orange zest
½ cup coconut flour
½ tsp baking powder
½ tsp sea salt
juice of ½ orange (I used a whole orange since I used less honey… and I didn’t want to waste the rest of the juice)


  1. Preheat the oven to 350 F.
  2. Whisk the eggs, coconut milk, honey, vanilla, and orange zest together.
  3. Combine dry ingredients and stir the dry ingredients into the wet.
  4. Add the melted coconut oil to the mixture (this prevents the warm oil from cooking your eggs!)
  5. Pour the batter into a buttered 8″ x 8″ dish (you could use a similar-sized round pan too)
  6. Bake on the middle rack for 35 – 40 minutes, or until a toothpick comes out clean.
  7. Cool the cake on a rack for a bit then while it’s still warm, poke holes all over and drizzle the orange juice over top.*

* There is a recipe for orange coconut o frosting on the site but I haven’t tried it yet.

Chocolate Orange Cake (source: Nikki Young, nikkisblogspot.com)


3 eggs (separated, put egg whites in a big mixing bowl)

1/3 cup evoo (extra virgin olive oil)

½ cup honey (once again I used half this amount)

1½ cups almond meal (I grind up almonds in a little food processor)

½ cup cocoa powder

Orange zest and juice from one large orange


  1. Pre-heat oven to 350 F
  2. Whisk together egg yolks, evoo and honey in a large bowl.
  3. Mix in almond meal, cocoa powder, orange rind, and orange juice.
  4. Beat the egg whites until stiff peaks form, fold into chocolate orange mixture.
  5. Line a cake tin (8” round) with parchment paper and pour in the batter.
  1. Bake on the middle rack for 50 – 60 minutes, or until a toothpick comes out clean.

Slices of the chocolate cake freeze well, so you can bake now and have almost instant gratification sometime in the future.  I didn’t try freezing the coconut flour cake but I imagine it would work.  I suppose if you don’t like orange flavor these won’t work for you but the taste is really refreshing and covers up the lack of sugar 🙂


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