Twix Bars Dreams Are Made Of … Made By You! – Coach Misty

Short bread:

– 1/2 cup coconut flour
– 2 and 1/2 tablespoons flour
– 1/3 cup coconut oil
– 3 tablespoons maple syrup (can use honey if non vegan)
– 1/4 teaspoon salt
– 1 teaspoon vanilla extract

Caramel Filling:

– 1/2 cup nut butter (I’ve used cashew butter and peanut butter before)
– 1/3 cup coconut oil
– 1/3 cup maple syrup
– 1 teaspoon vanilla extract
– 1/4 teaspoon salt

Chocolate layer:

– 1/2 cup cocoa powder
– 1/2 cup coconut oil
– 1/4 cup maple syrup
– 1 teaspoon vanilla extract
– pinch of salt


1. Preheat oven to 180 degrees Celsius.

2. Combine ALL ingredients for shortbread in a bowl. Mix well until combined- you can also use a food processor but it’s not worth the extra hassle is easy by hand. Line bottom of either a cake pan with baking paper or coconut oil. Press shortbread dough into bottom of cake pan. Bake for 10-15 min or until golden. Remove and cool for 5 mins

3. In a medium bowl or processor, blend all ingredients for caramel filling until completely smooth. Pour it over the shortbread crust. Chill in freezer until firm (about 1 hour).

4. On a medium heat melt the coconut oil and then add all the ingredients for the chocolate leaving the cocoa to last, quickly mix together into a smooth liquid. If you mix too long it will become thick try to avoid this. Pour chocolate over caramel layer and then sprinkle something of your choice on top. I used shredded coconut or chopped hazelnuts (pending how many calories you are going for;-)). Chill in the freezer until firm (I leave it overnight). Then take out and leave to thaw for 10 minutes to make it easier to cut, or use boiling water to dip the knife in and cut. You really need to push the knife into the shortbread, but if you just dig the point in at various places in a line you can then just break it in half with your hands.

5. Store in freezer. 🙂

Oly Club Wednesday

1) Snatch + Below the knee hang snatch
4 x 1+1
2) Back squat
4 x 3
3) Strict press
3 x 5
4) Pull ups
3 x 5-10
4b) DB Tricep extensions
3 x 8-12


1) Clean pull + Clean + High hang clean
4 x 1+1+1
2) Pause Front squat
4 x 2 w/sec pause
3) Split jerk w/2 sec pause in catch
4 x 2
4) Barbell hip thrusters
3 x 8-12
4b) V-sits
3 x 20 secs