Posted on Updated on

Here’s what assembled to make 36 muffins:

1 onion, diced
1 heaping tablespoon of coconut oil
1 pound of mushrooms, thinly sliced
1 bag of broccoli slaw from Trader Joe’s
1 pound of grass fed ground beef
1 heaping tablespoon of curry powder
coconut oil spray
½ cup coconut milk
20 large eggs
5-6 tablespoons of coconut flour (optional, see note above)
Kosher salt
Freshly ground black pepper

Preheated the oven to 375 F and started chopping and slicing veggies.
Heatup the coconut oil in a large cast iron skillet over medium heat. Once the pan is hot, throw in the onions with some salt and pepper and sauteed them until soft and translucent.
Next, add the mushrooms (with some more S&P) and cooked them until the liquid had evaporated.
Toss in the ground beef and cooked it until it is no longer pink. Season the meat mixture with the curry powder and added more salt and pepper to taste. Then, add the bag of broccoli slaw and stir that around until the slaw is softened.

In the meantime, put cupcake liners in cupcake tins.

Once the liners were in the tins, spray them with coconut oil spray. If you coat the liners with oil, the muffins won’t stick as much to the paper. (Or you can skip this part and use silicone baking cups.)
Next, divid the filling into each muffin liner.
Crack the eggs into a large bowl and whisked in the coconut milk and a healthy sprinkle of salt and pepper.

Ladle the egg mixture into the muffin tins, making sure the liquid only reached 3/4 of the way to the top. The muffins puff up during cooking so you don’t want to fill them to the brim. Pop the trays into the oven for 15 minutes and then rotate the trays and bake them for 6 additional minutes. You know the muffins are done when they rise up to the top and they are springy to the touch when you pat the surface. Let the muffins sit in the pan for a few minutes and cool them on a wire rack.


Clean – 1RM

(AMRAP in 30)
400 meter run
12 burpees
200 meter sprint
3:00 rest


Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )


Connecting to %s