FallOut CrossFit – School of Elite Fitness Tri-cities, WA

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Fall is in the Air, Time for Some Paleo Granola, and Other Yummy Goodness!

Paleo Granola


This tried and true recipe is a big hit at FOCF and is sure to please your taste buds!

3 cups sliced almonds

1 cup raw pumpkin seeds

1 cup raw sunflower seeds

1 cup raw unsweetened coconut, shredded

1 T. coconut oil

1/3 cup honey

1/3 cup almond butter (ground at the store – not from a jar)

2 tsp. vanilla

1 tsp. nutmeg

1 tsp. cinnamon

1 cup golden raisins, or dried cranberries, or dried blueberries, or a combination of all

Preheat oven to 350 degrees.

Mix coconut oil, honey, almond butter in a small saucepan and warm just until ingredients are blended. Remove from heat and add vanilla, nutmeg, and cinnamon. Set aside to cool. Stir sliced almonds, pumpkin seeds, sunflower seeds and coconut in a bowl. Stir in cooled honey mixture. Mix everything together. Dump mixture on a PARCHMENT paper (not wax paper, ha, ha!) covered cookie sheet. Gently spread and separate with your hands to the size of chunks you desire.

Bake at 350 for about 30 minutes, or until lightly toasted. Do not ‘over toast!’ Let cool for a bit and put mixture into a storage container or ziploc bag with the raisins and/or cranberries.


Breakfast Crockpot “Pie”



8 eggs, whisked
1 sweet potato or yam, shredded
1lb all natural sausage, broken up
1 yellow onion, diced
1 tablespoon garlic powder
2 teaspoons dried basil
salt and pepper, to taste
any extra veggies you want to put in there: peppers, squash, etc.

Grease crockpot with a bit of coconut oil to make sure none of the egg stuck to it. Shred your sweet potato. Add all ingredients to your crockpot and use a spoon to mix well. Place on low for 6-8 hours. Slice it like a pie.

Buffalo Chicken and Sweet Potato Meatza


2lbs Organic Grass Fed Ground Beef1lb ground chicken
1 yam (or a sweet potato if you call it that…because most do), diced
1/4 cup hot sauce
1 tablespoon dried basil
1 tablespoon dried parsley
1 tablespoon dried oregano
2 teaspoons garlic powder
2 teaspoons onion powder
salt and pepper, to taste
2 tablespoons coconut oil

Preheat your oven to 350 degrees. Place your ground beef a bowl along with your herbs: basil, parsley, and orgeano as well as some salt and pepper. Add the ground beef to a 9×13 glass baking dish and place in the oven to bake for 12-15 minutes. While your ground beef bakes, place a large skillet over medium heat and add your coconut oil to the pan. Once the coconut oil becomes hot, add your diced yams. Cover to help steam and cook for about 5 minutes or so. When your yams begin to soften, add your ground chicken along with your garlic powder, onion powder, and salt and pepper. Use a wooden spoon to break up the chicken, then cover to help cook through completely. When the chicken is done cooking through, add your hot sauce and mix thoroughly. When your ground beef is done cooking through, add your chicken and yam/sweet potato mixture on top of the beef. Then add a bit more hot sauce to top it all off.
Bake for about 5 minutes.
Then use a meatza cutter and serve!

Chocolate Peanut Butter Banana Sugar Coated Donuts

No, this recipe does not have peanut butter in it. No, this recipe does not have white cane sugar on it. Yes, the recipe title is very deceiving. It sounds more fun if naughty words are used. Unsweetened cocoa powder sunbutter banana date sugar and coconut crystal coated donuts just doesn’t seem to have the same ring to it!!!

For the donuts:
1 banana
8 dates, pitted
1/2 cup sunbutter (or nut butter)
5 eggs
2 tablespoons honey
3 heaping tablespoons coconut flour
2 tablespoons unsweetened cocoa powder
1 heaping tablespoon coconut oil
1 teaspoon vanilla extract
1/4 teaspoon baking powder
1/4 teaspoon cinnamon
pinch of salt
For the topping:

2 tablespoons date suger
2 tablespoons coconut crystals
1 tablespoon coconut oil
1 tablespoon raw honey


  1. Preheat your oven to 350 degrees and grease your donut pan.
  2. Place your banana, dates, sunbutter, and honey in the food processor and puree down until soupy.
  3. Then add your eggs, coconut oil and vanilla extract and puree down even more, scraping the sides of the food processor as needed.
  4. Place your coconut flour, cocoa powder, baking powder, cinnamon and salt in a large bowl and mix together.
  5. Pour your food processor mixture into your dry mixture and mix together until it’s completely combined.
  6. Pour in your donut pan. Mixture makes 6 donuts exactly.
  7. Bake for 18-20 minutes or until the little guys push back when you poke them.
  8. Let cool.
  9. Mix together your honey and coconut oil in one bowl (place in microwave to melt if needed), and your date sugar and coconut crystals in another bowl.
  10. Once donuts have cooled, use a basting brush (or whatever you like to call yours) to spread on a thing layer of your coconut oil and honey, then cover your donuts with the sugar. Place donuts into the sugar, then flip it over and sprinkle it on all sides.
  11. Eat em up!! Holy moly, that’s food beauty right there.
So what are coconut crystals???
When a coconut tree is tapped, it produces a naturally sweet ‘sap’ that exudes from the coconut blossoms. The sap is low-glycemic, contains 17 amino acids, minerals, vitamin C, B vitamins, and a nearly neutral pH. Through a process which crystallizes the sap, it ends up looking similar to brown sugar granules, but is better for you.

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