A 4th of July Recipe Hit!

Need a Fourth of July cake for a get-together with friends?

Well, this USA flag cake is sure to impress with taste and presentation.


Brownies Batter:

1/2 cup grass-fed butter (melted)
1/2 cup dark cacao chocolate chips
1 scoop of chocolate or vanilla whey protein powder
1/2 cup of coconut palm sugar
2 large eggs
1 tsp vanilla extract
1/4 tsp salt
2 tbsp red liquid food color
1 cup coconut flour
1/2 tsp baking powder
1/4 cup of vanilla coconut creamer

Cream Cheese Frosting:

¾ cup coconut creamer
1 cup greek cream cheese (softened)
1/8 cup of honey
1/8 cup of maple syrup
1 tablespoon vanilla extract


1 cup of blueberries
3 cups of sliced strawberries


-Preheat oven to 325 degrees
-Use parchment paper & line a 9″x9″ baking pan.
-Stir butter & chocolate in a medium saucepan over low heat until all is melted stir frequently and watch closely.
-Remove from heat.
-In a small bowl whisk in sugar & then eggs one at a time.
-In a medium bowl combine flour, salt, protein, coconut creamer, vanilla, salt & food coloring.
-Then add the eggs and melted chocolate. Beat on medium for 2 minutes or until ingredients are mixed thoroughly.
-Transfer batter to prepared pan.
-Bake for 25-30 minutes or until brownies is baked and not gooey in the middle. ( I test mine by sticking a toothpick in the middle). Also if the edges are slightly crisp it should be ready.
-Cool completely in pan on a rack.

To make frosting:

-Whip coconut creamer until small peaks form.
-In a separate bowl, whip cream cheese until smooth, then blend in honey, maple syrup, and vanilla.
-With a rubber scraper, blend whip cream into cream cheese mixture and spread on top of brownies.
-Arrange Blueberries and Strawberries to resemble to the American Flag…


July 2nd (Wed) – Noon is the Last Class of the Day
July 3rd (Thurs); July 6th (Sunday) CPMFITness Closed
July 7th (Mon); Back on Track, Resume Normal Schedule

*We will be posting Travel/At Home Workouts each day*
*All classes are update on our class scheduler*

The O-Board Says…

3 Rounds
15 Pullups (C2B)
100m Rack Carry
25 Toes to Bar
100m Rack Carry
35 KB Swings


1k Row for Time

Posted by: Annie