Apple Cinnamon Paleo Pancakes – recipe from the Performance Menu
Time: 20 min
- 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
Buy In – Turkish Getups 3R/3L x 3. Increasing weight each set. Watch the video to understand each step of the movement.
WOD – “Helen”
- 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.
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