Archives for December 2009

CrossFit Dodgeball

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Let’s Try Pancakes Again…Almond Banana Pancakes

Ok, so our last recipe submission for Paleo Pancakes was not a hit.  Thought I'd throw this recipe out there.  Katie Brown?  You game to try again?

At any rate, cool website for some good ideas on quality food, recipes, substitutions, and other interesting fitness tips!  Mark's Daily Apple.

pancakes Almond Banana Pancakes

as we might, many of us find the temptation of pancakes too hard to
resist. Maybe it’s the sweet, buttery aroma of the batter on the
griddle or the soft doughy texture, or that eating something with the
word “cake” in it for breakfast just feels so deliciously naughty. But
it doesn’t have to be. There are decent Primal substitutes. . Pancakes made with almond meal or coconut flour
are a good option, but can be pretty heavy and, for some, overly
filling. And then there’s this dish sent in by Jack Etherington for the
Primal Cookbook Challenge. His Almond Banana Pancakes contain just three ingredients: banana, egg and almond
butter. You can whip up a batch in five minutes flat and top the
pancakes with a pat of butter, a scoop of nut butter, or fresh berries.

Almond Banana Pancakes are slightly delicate so you’ll want to keep
the size fairly small and wait until the edges are nicely browned
before flipping them. This shouldn’t deter you from trying the recipe –
the delicate texture of Almond Banana Pancakes is the very thing that
makes them so irresistible. If you’ve tried pancakes made from almond
or coconut flour and find them slightly grainy, you’ll really love the
silky, airy texture of these cakes. The flavor is sinfully close to
banana bread; add a little vanilla and cinnamon to the batter if you
really want to get decadent.

As is evident from the comment board of last week’s recipe,
this (very similar) recipe may be too carb-centric for some of you. For
those that are no-carbers or are restricting carbs for weight loss
purposes this recipe might not fit into your personal Primal plans. For
others it might be part of your 20%.
And for others that are extra active or have already achieved your
preferred body composition this recipe might be a perfect fit. In any
case, remember that the Primal Blueprint
is primarily about guiding principles. It’s up to each of us to adapt
recipes and fitness choices within the context of the PB as it relates
to our personal goals and circumstances. Enjoy!


ingredients 12 Almond Banana Pancakes


Mash the bananas, add the egg and mix well.

banana egg Almond Banana Pancakes

Stir in the almond butter, adding more than a tablespoon if you want a more pancake-like texture.

batter 1 Almond Banana Pancakes

Warm butter in a pan and pour batter into small cakes.

cooking pancakes Almond Banana Pancakes

Brown on each side and serve warm.

pancakes Almond Banana Pancakes

Jumpy Nicole

Skill Test – Grip TestIMG_8106  

WOD - 

As Many Rounds As Possible in 12 Minutes:

  • 25 Box Jumps
  • Max Rep Pullups 


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"If you want to be a better athlete you have to tie down diet and
training together, otherwise you are just fooling yourself" Dr. Sears

Li’l Angie

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