200526 - Recipe Tuesday - Homemade Bagels!

IMG_6118.JPG

Found this delish and super easy low ingredient bagel recipe on SkinnyTaste.com! She’s a genius! These turn out soft on the inside and crispy on the outside with the huge benefit of being low carb too! I’m making breakfast sandwiches this week with Canadian Bacon, thinly sliced cheddar, and egg whites … but just throw some cream cheese or butter on these babies and you’re good to go! ENJOY!

INGREDIENTS

  • 1 cup (5 oz) unbleached all purpose flour, whole wheat or gluten-free mix*

  • 2 teaspoons baking powder, make sure it's not expired or it won't rise

  • 3/4 teaspoon kosher salt, use less if using table salt

  • 1 cup non-fat Greek yogurt, not regular yogurt, it will be too sticky

  • 1 egg white, beaten (whole egg works fine too)

  • optional toppings: everything bagel seasoning, sesame seeds, poppy seeds, dried garlic flakes, dried onion flakes**

    DIRECTIONS
    (If you have an airfryer… preheat to 280 degrees then cook for about 12 minutes but everything else stays the same!(

    • Preheat oven to 375F. Place parchment paper or a silpat on a baking sheet. If using parchment paper, spray with oil to avoid sticking.

    • In a medium bowl combine the flour, baking powder and salt and whisk well. Add the yogurt and mix with a fork or spatula until well combined, it will look like small crumbles.

    • Lightly dust flour on a work surface and remove dough from the bowl, knead the dough a few times until dough is tacky, but not sticky, about 15 turns (it should not leave dough on your hand when you pull away).

    • Divide into 4 equal balls. Roll each ball into 3/4-inch thick ropes and join the ends to form bagels. (or you can make a ball and poke a hole in the center then stretch it slightly)

    • Top with egg wash and sprinkle both sides with seasoning of your choice. Bake on the top rack of the oven for 25 minutes. Let cool at least 15 minutes before cutting.

IMG_6116.JPG

CROSSFIT
(@ 6:30am/7:30am/4:30pm/5:30pm)
Outside! Wear sunscreen, bring a towel, FILLED water bottle, and a good attitude!

Question of the Day - Favorite part of your memorial day weekend?

WARM UP - 3 Rounds
100m Run with Med Ball
10 Med Ball Squats
10 EB Push Press
100m Row

MOBILIZE -
4 Way Banded Stretch
Banded Pass Thrus

COACH PREP -
Review each movement (WB/SDHP/BJ/PP/Row)
Perform 5 of each to practice and adapt weights as needed

WOD -
(A: Competitor)
3 Rounds For Total Reps in 17 minutes
1 minute Wall Ball Shots (30/20#)
1 minute Sumo Deadlift High-Pulls (95/75#)
1 minute Box Jumps (30/24)
1 minute Push Press (95/75#)
1 minute Row (calories)
1 minute Rest

(B: Performance)
3 Rounds For Total Reps in 17 minutes
1 minute Wall Ball Shots (20/14 lb)
1 minute Sumo Deadlift High-Pulls (75/55 lb)
1 minute Box Jumps (24/20 in)
1 minute Push Press (75/55 lb)
1 minute Row (calories)
1 minute Rest

(C: Fitness)
3 Rounds For Total Reps in 17 minutes
1 minute Wall Ball Shots (14/10#)
1 minute Sumo Deadlift High-Pulls (55/35#)
1 minute Box Step Ups (20 inch)
1 minute Push Press (45/35#)
1 minute Row (calories)
1 minute Rest


STRENGTH
(@ 5:30am/8:30am/3:30pm/6:30pm)
Inside! Bring your mask, FILLED water bottle, and a smile! #GainzBro

Question of the Day - Favorite part of your memorial day weekend?

WARM UP - :30 of Each
PVC Pass Thrus
PVC Good Mornings
PVC Windmills
PVC Waiter Hold OH Squats

MOBILIZE - Wide Grip Keg Drill

COACH PREP - PVC then EB
High Pull (Floor & Hang)
Drop Punch (Power & Squat)
2 Complexes with PVC and EB

STRENGTH - Snatch Complex
E2M20M (Every 2 minutes for 20 minutes)
High Pull - Snatch - Hang Snatch - Overhead Squat - Squat Snatch

Lauren StensengComment