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Wed Feb 14, 2018

5 rounds 12 CTB 12 Front Squat (135/95) 24 Row Cals Cashout OTM x 10 Odd - DU practice Even - choice gymnastics skill


Valentine's Day Throwdown tonight 7:30pm - 9:00pm at both BRIO East and BRIO South. Grab a partner and get in on the fun!


Did you know you could make chocolate at home? What’s more, did you know it takes 5 minutes?! This recipe is quick to assemble but looks elaborate with the added toppings. I used red goji berries for a Valentine's Day theme but it is a simple recipe with lots of potential tweaks to make it exactly as you want it to be. I recommend storing these chocolates in the freezer as they do tend to melt at room temperature! You can make them into mini-chocolates or spread the mixture out over parchement paper and break into pieces after it sets for chocolate bark.

You can find coconut manna (butter) at Bulk Barn, London Drugs, or the natural food section at some grocery stores.

Base recipe:

  • 1/2 cup (120g) coconut manna (butter)

  • 1/2 cup (120g) almond butter (or other nut butter)

  • 2 tablespoons (30g) coconut oil

  • 1/4 cup (20g) cacao powder

  • Toppings: chia seed, coconut chips, goji berries, coarse salt, others *

  • Optional: sweetener like stevia, honey, or maple syrup**


  1. Melt the coconut manna (butter), almond butter, and coconut oil in a microwave safe dish for about 1 minute. Stir to combine.

  2. Stir in the cacao powder (note: you can omit the cacao powder for a less chocolate-y version. I made a half batch without the cacao powder. For the remainder of the mixture I stirred in only 2 tablespoons (10g) of cacao powder. Use 1/4 cup (20g) of cacao powder if you are making the entire batch chocolate).

  3. Add sweetener if desired (see note below)

  4. Place 20 mini-cupcake liners in a mini muffin tin. Pour about 1 tablespoon of the mixture into each mini-cupcake liner. Sprinkle your favorite toppings on each chocolate. Let them chill in the freezer for 5-10 minutes.

  5. Enjoy! (but keep them stored in the freezer as they will melt at room temperature!).

  6. Note: you can also make chocolate bark by pouring the mixture onto a cookie sheet lined with parchment paper. Let the mixture freeze and break into pieces.

Yields: 20 Servings

Nutrition Facts

Calories: 95

Protein: 1g

Carbohydrates: 4g

Fibre: 2g

Fat: 8g

* Toppings: for this batch I used 10g of goji berries, 10g of coconut chips, 2g of chia seeds, and a pinch of coarse salt. Other tasty toppings include cacao nibs, shredded coconut, slivered almonds, or dried cranberries.

** Note: I prefer the recipe without sweetener, but if you prefer a sweeter version you can add a squirt of liquid stevia, honey, or maple syrup.

Search "Vitality Nutrition Homemade Chocolates" to add the Nutrition Facts to MyFitnessPal.

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