Apple Cinnamon Paleo Pancakes - recipe from the Performance Menu
Time: 20 min
Ingredients:
- Coconut butter
- 1 egg
- 1/4 C of ground walnuts or almonds
- 1/4 C coconut milk
- 1/2 small apple, or 1/4 large apple
- 1/2 - 1 tsp cinnamon
- 1/2 C blueberries
I think that I used to live for breakfast with pancakes. I gave them up several years ago, but now I’ve found a way to make them that turn out every bit as good as the ones that I used to love. These pancakes make a great part of a 5X fat meal.
Coat two non stick skillets with coconut butter. Grind the nuts in a coffee grinder or food processor, or do as I do and just buy the preground nut meal packets at Trader Joe’s. Place all of the ingredients except the blueberries in a blender and mix well. Pour the mixture evenly into a skillet, then heat on the range at medium heat. Several minutes per side is usually enough. Don’t burn them! These pancakes are difficult to flip, so I just turn the skillet upside down, flipping the pancake into the other skillet to cook the other side. No messy, torn pancakes! Serve topped with the blueberries. I like to heat the blueberries a bit first. Enjoy!
Zone Blocks: 2 blocks carb, 1 block protein, 16.5 blocks fat
ENJOY!
Today’s Workout:
Buy In – Turkish Getups 3R/3L x 3. Increasing weight each set. Watch the video to understand each step of the movement.
WOD - “Helen”
3 Rounds
- 400M Run
- 21 KB Swings (35/55)
- 12 Pullups
Zone 3: scale KB to 20/35
Zone 2: scale KB to 20/35 and assisted pullups
Zone 1: scale KB as needed, and jumping pullups
Compare to Aug. 24, 2009
Cash Out - 1000M Row, a nice easy cool down row, not a benchmark.
Running WOD
8K to 10K run
Please post in the comments when and where you are doing your run if you would like people to join you!
100 Day Burpee Challenge:
Burpees today: 86
Buy-in: 3741
Feb 24, 2010 at 04:26:51
Trader Joe’s an American thing?
Also, will coconut oil work to replace the coconut butter? I would kill for some pancakes while being able to stay Paleo haha.
Feb 24, 2010 at 04:34:34
You can sub the ground nuts/coconut milk/apple for applesauce and almond butter… or a mashed banana and almond butter is pretty awesome too.
Feb 24, 2010 at 04:56:02
This is my kind of workout! Too bad I won’t be there. The pancakes sound delicious!
Feb 24, 2010 at 05:41:19
Justin, Trader Joes is just a market: http://www.traderjoes.com/index.html
Try different variations of the pancakes and let us know if what you decide tastes good
We can make our own recipes!
Feb 24, 2010 at 05:46:52
I’ll get the ingredients tomorrow! I have zero skill or comprehension of baking concepts so it could be ugly deviating away from a recipe, haha.
Tried making paleo ketchup the other day…don’t wanna talk about it.
Feb 24, 2010 at 06:33:25
No Deanna. Traders Joe’s is NOT just a market. It is THE market
Feb 24, 2010 at 06:54:43
haha paleo ketchup??? obsess much
just buggin ya. Nice work on the 30 muscle ups, ladies you missed a show I tell you haha
Feb 24, 2010 at 06:57:39
Yaaa, I won’t be doing anything like that again, took well over an over to make!
Haha, I was only copying you, Cam. I saw your video and figured every ounce counts on those last few reps
Feb 24, 2010 at 07:12:10
I make paleo pancakes ALOT! I have a crazy sweet tooth and adore pastry things so these are a nice treat. I mix eggs, egg whites, cinnamon, applesauce, almond-hazelnut butter (or just almond butter), and ground almonds and/or protein powder. Mix together. I don’t use any oil on the pan. A non-stick pan usually works. Cook for ~ 1 min on both sides. Top with fruit of your choice. ENJOY!!!!
Helen! OMG! It’s one of my faves. I’ll have to drag my lazy butt out of bed and make it tomorrow.
Feb 24, 2010 at 08:16:50
HELEN = CLASSIC!
A couple of vids to get you psyched…
#1 my hero OPT killing it with the first sub - 7min
http://media.crossfit.com/cf-video/CrossFit_SCL1OPTHelen.wmv
#2 fit women kick ass!
http://media.crossfit.com/cf-video/CrossFit_DutchjessicaHelen.wmv
enjoy,
turts
Feb 24, 2010 at 15:37:15
Good luck with Helen, it’s one of my favorites and one of my long time goals is to break the 7 minute mark.
There’s been some really impressive numbers going up on MFT lately, very inspiring. Keep up the great work.
Feb 24, 2010 at 16:28:07
Erin, do you think you can post your recipe somewhere with exact amounts? haha
Nice vids, Cam. OPT’s a class act dude, definitely a hero of mine as well.
Sean, it’s good to hear you get inspired too because I’m sure you’ve inspired everyone who knew you at the Zone. Can’t wait to do another WOD together in the future.
Feb 24, 2010 at 17:07:38
hey guys!!! I also have a great recipe for a pancake without flour, butter, grease, or salt!! I’ve made these pancakes every morning for breakfast for the past 3 years, and they’re an amazing snack during the day.
I usually eyeball it, but here’s my attempt at the exact recipe: cup of water, half a banana, scoop of chocolate protein powder, cup of oats, 1 or 2 tsp. of cinnamon and maybe a bit of coco powder for extra chocolate-y taste. Blend in blender. Cook on medium in a non-stick pan, about 3-4 minutes on each side. I dip them in yogurt for fun! If the mix is too dry, add water or chocolate soy milk slowly.
Enjoy!!!
Feb 24, 2010 at 17:23:54
I’ve made a similar pancake to yours Shannon. I find apple slices is a nice addition.
Feb 24, 2010 at 17:54:26
Helen went well this morning. I need to push it more on the run though.
Justin, haha… yeah, exact amounts… umm, I’m more with Shannon and usually eyeball it. You’ll probably need to adjust the consistency anyway.
http://performancemenu.com/recipes/index.php?action=recipe&recipeID=27
http://www.marksdailyapple.com/almond-banana-pancakes/
Good luck!
Feb 24, 2010 at 17:56:29
Helen went well this morning. I need to push it more on the run though.
Justin, haha… yeah, exact amounts… umm, I’m more with Shannon and usually eyeball it. You’ll probably need to adjust the consistency anyway.
http://performancemenu.com/recipes/index.php?action=recipe&recipeID=27
http://www.marksdailyapple.com/almond-banana-pancakes/
Feb 24, 2010 at 20:07:54
Sounds delicious, Shannon, but not Paleo
Feb 24, 2010 at 22:52:38
Helen went well this morning. I need to push it more on the run though.
Justin, haha… yeah, exact amounts… umm, I’m more with Shannon and usually eyeball it. You’ll probably need to adjust the consistency a bit anyway.
http://performancemenu.com/recipes/index.php?action=recipe&recipeID=27
http://www.marksdailyapple.com/almond-banana-pancakes/
Feb 25, 2010 at 00:40:10
And here we go! Not surprisingly, I butchered the first one, definitely not my forté.
Attempt #1
———-
http://picasaweb.google.com/justin.medeiros/PaleoPancakes#5441972849136653938
Attempt #2
———-
http://picasaweb.google.com/justin.medeiros/PaleoPancakes#5441972848408431218
Surprisingly enough, attempt #1 tasted better. I only put 1 egg in the first time and 2 in the second. I’ll stick with 1 next time. Overall delicious!
Feb 25, 2010 at 02:12:12
I’ll post for sure! I’ll try to get it up on the forum. But to be honest … I don’t usually measure. I just kinda dump stuff in a bowl and mix it all together.
I’ll do my best though! 
Feb 25, 2010 at 03:09:08
The first one doesn’t look so good Justin, but glad it tasted good
Great job today everyone! We got lots of scores to put up on the leaderboard.
May 9, 2010 at 18:32:24
Paleo Pancakes are great but there’s more to breakfast than cakes, eggs and fruit syrups!
Check this out:
http://www.paleodiet.healthandwealthreporter.com/paleo-diet-info/what-do-paleo-dieters-eat-for-breakfast/
BTW, Oats have gluten and so they aren’t Paleo - sub your nut and/or coconut flours.