3 RFT: Run 400m 30 Walking Lunges 15 GHD sit ups or 30 sit ups cashout 3 rounds 30-60 Sec Back ext or superman hold 30-60 Sec Double bottoms up KB OH hold 30-60 Sec Dball or plate Hold rest as needed throughout
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Easy Pumpkin Kodiak Protein Waffles
By Coach Courtney, RD www.vitalitynutrition.ca
Kodiak FlapJack and Waffle mix can be purchased at Costco and is a higher protein and fibre alternative to most pre-made waffle mixes. I jazzed up the recipe with pumpkin puree and spices for a Pumpkin Protein Waffle varation. This recipe would be great for a post-workout snack!
Tips:
Make sure you purchase pumpkin puree and not pumpkin pie filling which has added sugar
Add chocolate chips to the recipe for a fun variation
Make a batch of waffles, store them in the freezer, and pop them in the toaster for a fast breakfast or post-workout snack
Top the waffles with almond butter, fresh fruit, or a low sugar syrup
Ingredients:
1 cup Kodiak Flap Jack and Waffle Mix (106g)
1 cup water or milk
1 egg
1/4 cup (50g) canned pumpkin puree
1/2 tsp pumpkin spice
1/2 tsp cinnamon
Directions:
Add your ingredients to a medium bowl and whisk to combine
Heat your waffle iron and spray with a non-stick spray
Cook for about 4 minutes in your waffle iron (depends on the iron - it should let you know when it is done!)
Note: freeze the extra waffle and pop it in the toaster when you are ready to enjoy it.
Yields: 2 Servings
Nutrition Facts
Calories: 260
Carbohydrates: 39g
Fibre: 6g
Protein: 18g
Fat: 4g
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