Looking for a way to easily add some healthy fat into your diet?  Coconut butter or, as some distributors call it, coconut manna is about as easy as it gets.  Whole Foods and similar markets may stock it in the coconut oil section, and we use the Whole Foods here in El Segundo.  The texture is smooth and creamy, and reminds me of almond butter.  I use it in a similar fashion for dipping apples and pears, or drizzling on bananas and sweet potatoes.  When the temperature is above 73 degrees the coconut butter is easily spreadable and just may require some mixing to help stir-in the oil that separates to the top from sitting for too long.  If you forget to mix in the oil, it’s no big deal the spread will be very dense and difficult to spread easily.  If the temperature is cooler, the coconut butter remains pretty solid and difficult to spread, but a short time in the microwave or placing the the jar into warm water will help regain its spreadablity.  You may even try experimenting with using the solid state butter like putting shavings into a bowl of strawberries or blueberries.  Perhaps even add it into smoothies for a creamier texture.

The downside to coconut butter…well it’s not cheap by any means as it typically averages $8 or higher for a jar.  Look to save a little money by making your own, especially if you plan on using it often.  A high powered blender like a Vitamix is a necessity as both Nom Nom Paleo’s post and the video below highly recommend it.  Looks easy enough, and you can make as much as you want, oftentimes at a fraction of the price.

WOD 6.03.13

Back Squat 3×5

3 Rounds for time:
15 Burpee Pullups
400m Run