WOD for 121016: 15 minutes to establish a 1RM 3 Position Clean (ground, hang, hi-hang) & Jerk. -then- Run 400m 21 C2B Pullups 12 KB Thrusters 24/16kg Run 400m 15 C2B Pullups 9 KB Thrusters 24/16kg Run 400m 9 C2B Pullups 6 KB Thrusters (double kb thruster)
These are great prepared ahead of time, and are very portable.
Here’s what I gathered to make 12 mini frittata muffins:
- 4 Tbs. fat (coconut oil, ghee, butter, lard, etc.)
- 1/2 medium onion, finely diced
- 3 cloves of garlic, minced
- 1/2 pound of cremini mushrooms, thinly sliced
- 1/2 lb frozen spinach, defrosted and squeezed dry (I defrost the spinach in the microwave)
- 8 eggs
- 1/4 cup coconut milk
- 2 Tbs. coconut flour
- 1 cup of cherry tomatoes, halved
- 5 ounces of Prosciutto di Parma
- Kosher salt
- Freshly ground pepper
- A regular 12 cup muffin tin
Here’s how I made them:
I preheated the oven to 375°F and prepped my veggies. I heated half the coconut oil over medium heat in a large cast iron skillet and sauteed the onions until soft and translucent.
I added the garlic and mushrooms and cooked them until the mushroom moisture had evaporated. I seasoned the filling with salt and pepper and spooned it on a plate to cool to room temperature.
For the “batter,” I beat the eggs in a large bowl with Greek yogurt, coconut flour, salt, and pepper until well-mixed. Then, I added the sauteed mushrooms and spinach and stirred to combine. I brushed the remainder of the melted coconut oil onto the muffin tin and lined each cup with prosciutto, taking care to cover the bottom and sides completely. I spooned in the frittata batter and topped each muffin with some halved cherry tomatoes. I popped the muffins in the oven for about 20 minutes, flipping the tray at the halfway point. I let the muffins cool in the pan for a couple minutes before transferring them to a wire rack.
Mobility WOD Episode 49: