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Thurs May 3, 2018

5 RFT: Run 400m 2 Rounds "Cindy" (scaled = 1 round) Beast mode 5 RFT: Run 400 m 6 Bar Muscle-ups 12 Strict Handstand Push-ups 20 Pistols

*Optional Weight Vest on RX or Beast versions


Whole Foods Breakfast Cookies

by Coach Courtney, RD

Life is busy. Some days we leave the house in the morning before we even have a chance to fuel our bodies for the busy day ahead. Whether it is getting to work on time, waking up for an early morning lecture, heading to an appointment or rushing out the door for errands, these nutrient dense cookies are great to help fill that gap. A more filling breakfast is prefered, but if you simply dont have the time, need something to tide you over or a midmorning or afternoon snack, these cookies are it! Packed with fibre, healthy fats and protein, these cookies will help you avoid reaching for processed foods and can be frozen and defrosted for convenience.


  • 1 Ripe Banana, Peeled

  • 2 Tbsp (30g) Natural Peanut Butter

  • 1/4 Cup Unsweetened Apple Sauce

  • 1 tsp Pure Vanilla Extract

  • 1/2 Cup (70g) Ground Almond Meal*

  • 3 Tbsp (25g) Ground Flax Seeds

  • 1 Tbsp (10g) Chia Seeds

  • 1/2 tsp Baking Soda

  • 1/2 tsp Cinnamon

  • Pinch of Salt

  • 1 & 1/4 Cup (110g) Quick Oats

  • 2 Tbsp (15g) Pumpkin Seeds**

  • 1/2 Cup (50g) Frozen Blueberries**

  • 1-2 Tbsp Dark Chocolate Chips (25g)


  1. Preheat the oven to 350 F and place parchment paper on a cookie sheet

  2. Mash the banana well and add the peanut butter, applesauce and vanilla mixing until combined.

  3. Add the almond flour, chia seeds and flax seeds mixing well. Incorporate the oats, baking soda, cinnamon and salt stirring until combined.

  4. Finally, fold in the pumpkin seeds, blueberries and chocolate chips or any other add ins as desired.

  5. Form the cookies into perfered size pressing down to get desired cookie shape. Bake for 12-15 minutes and let cool once done.

Store the cookies in an airtight container on the counter for 1-2 days. They also store great in the freezer by wrapping them individually and defrosting (reheating or thawing naturally) as needed for a perfect "grab and go" snack! *To make the almond flour, measure out 70 grams of raw almonds and grind until a fine flour is formed (I used a Ninja food processor **The pumpkin seeds and frozen blueberries can be replaced with any of your favourite fruits or seeds. Try tart cherries or raspberries, dried fruit like dates or raisins in place of the blueberries, fresh fruit instead of frozen, or sunflower seeds in place of the pumpkin seeds. Search "Vitality Nutrition Whole Foods Breakfast Cookie" to add the recipe to MyFitnessPal. This includes the macro breakdown for one cookie from a batch that made 12.

Yields: 12 Servings

Nutrition Facts

Calories: 122

Carbohydrates: 13g

Fibre: 3g

Protein: 4g

Fat: 7g

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