Apple Cinnamon Granola Bars
Courtesy of Melissa Joa
½ c Pumpkin seeds
1/3 c Sunflower seeds
1 c Shredded Coconut, unsweetened
2 Eggs
1 Tbsp Honey, melt if solid
1 tsp Vanilla extract
2 tsp Cinnamon
Pinch of Salt
½ c Apple, chopped into small pieces
Instructions:
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 melissajoa@shaw.ca
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 – September 22, 2023
Barbell power clean4 sets: 1 Clean DL to pockets1 Clean pull Emom 6 1 Power clean 3 rounds 20 min time cap 50 deadlifts 50 wall balls400m runmax power cleans
