Apple Cinnamon Granola Bars
Courtesy of Melissa Joa
½ c Pumpkin seeds
1/3 c Sunflower seeds
1 c Shredded Coconut, unsweetened
1 Tbsp Honey, melt if solid
1 tsp Vanilla extract
2 tsp Cinnamon
Pinch of Salt
½ c Apple, chopped into small pieces
Preheat oven to 350
In blender, grind sunflower seeds and pumpkin seeds almost to a flour (leave some chunk pieces for texture in your bar) and add to a bowl.
Blender the shredded coconut until the consistency of oatmeal and add to bowl.
Add remainder of the ingredients.
Line 9×9 baking pan with parchment paper.
Press ingredients into the pan.
Bake 18-20 minutes
Melissa is a Registered Holistic Nutritionist (RHN). A mother of three and an avid CrossFitter, Melissa specializes in whole body health – balancing the foundations of digestion and the body’s systems, along with lifestyle, emotional, and energetic support.
You can contact Melissa at firstname.lastname@example.org
A. Seated Press 2RM
B. Strict weighted pull-ups 12-10-8-6-4-2
C. Bench supported rows 3×15
D. T-raises 3×20
E. BB JM Press 3×20,
F. Floor wipers x50/side
CrossFit Lite – March 29, 2023
12×2 EMOM Bench press Partner WODSplit Reps any way 100 Pushups150 calories200 sit ups250DU/ 500 singles