Saturday, November 17, 2012

Paleo Protein Pancakes and Fried Apples

Pretty normal life lately.. but some fun things thrown in here and there!

We had a couples' game night in Oconomowoc the other week. That was so. much. fun! :)

A rousing game of Pictionary, guys against gals.

A wacky game of "Things."

We need to do more of these! :)


In other news, I have been wrapping up my summer projects quite nicely... lots of album designs, orders, and being in touch with my lovely brides.

Training is going pretty well. I guess. I've really been taking it easy the last month or more, trying to heal up some of these nagging injuries. I have been seeing a sports and reconditioning specialist in the area, who has been using ART or active release technology on my messed up muscles. You can read a little write up about Alex and Valley Spine and Sport. He's super knowledgeable and can give you a diagnosis just by walking you through different movements where the pain is plus lack of mobility. If you're struggling with anything, even headaches, please, PLEASE check him out. I cannot refer him enough. Plus, he's a regular chiropractor if needed.

I have a strain/sprain in my left shoulder (don't even ask me about my lack of overhead work and pullups lately.. :/), some issues in both shoulders on top of that, an overactive hip flexor on my right side, as well as hamstring tendinopothy on my right side.

Anything overhead and even some back work aggrivates my shoulders, back squats get my hip flexor going, and deadlifts usually hinder my hamstring more than they help. Doesn't leave me with much, eh?

But we are definitely making progress. Especially as long as I follow the exercises he tells me to do. And follow his "be smart" advice. ;) The cool part is, Alex is an athlete and CrossFitter himself, so he understands (and actually supports) my desire to keep being active. I love that attitude.

So. I keep plugging along. Slowly.

Oh, I almost forgot though. Not sure if the blog world knows. I've been working on deadlifting lately, and will be starting a program to add about 20-ish pounds or so. My latest numbers have been 215x5 at the top of a 5x5, and I pulled up 220x1 just for fun after one of them because I was having a strong day. Not bad for my incapacitated state, eh? I think the deadlifting program will be good for me (as does Alex) since we can tweak a few things to help my hamstring vs. make it worse. Plus it will give my upper body a break from so much Cross Fit. One would think the last month and a half would be a break enough....


Anyway, now that we're back to regularly scheduled programming, I can actually post the few recipes now and then that I've been creative with in the past few months.

Tonight I was jonesing for something... not sure what. Something interesting that I didn't have in my fridge or pantry already. Something that seemed like comfort food. But outside the rut I have fallen in lately. I had an apple that had been sitting on my counter that I figured was probably stale and gross. Random, but it needed to be used or thrown.

Since I've been regularly sauteing up carrots with coconut flakes (in coconut oil, obviously) with my eggs in the morning, I've gotten in the habit of frying anything I can. It's a good way to get more coconut oil in my diet! :) Which, a quick side note: I'm pretty sure there isn't a single bad thing about coconut oil.

As another example, I found these "hot dogs" the other day. Another great Woodman's find! :)

This was so incredible: carrots, broccoli, the hot dogs cut up like sausage, and spinach all sauteed in coconut oil.

Anyway, I figured the apple was shot from sitting there so long, so I might as well try frying it! Heh.

I threw a little cinnamon in with it... wow, guess it wasn't bad! It ended up a bit soft in the middle, a bit crispy on the outside and the perfect topping to my pancakes! Imagine the flavor with a fresh, fully sweet apple.

The major players, plus an egg, some stevia, a smidge of baking soda, and some extra water.

Now, isn't that a perfectly puffy pancake?

My first pancake wasn't so perfect, but the pan was too hot. Note to self.

I drizzled a little bit of almond milk (and even a spot of honey for my very last bite) and chowed down. Yes. The whole entire batch. Four large pancakes. With a fried cinnamon apple. Mm.

By the way, I did get the idea here for these
Protein Pancakes with Fried Apples


1 c. almond flour
1 scoop vanilla protein powder
1/3 c. almond milk or more as needed
1 egg
1/4 tsp. baking soda
water as needed, to make it pourable but not too runny
small apple, sliced or diced
stevia, to taste
coconut oil (for frying)
honey or maple syrup to top (optional)


1. Heat coconut oil in your pan. Add apple slices/pieces and cinnamon. Let saute for a few minutes on each side.
2. Mix almond flour, vanilla protein powder, almond milk, the egg, baking soda, and a few drops of stevia. Add water as needed to make it slightly runny and batter-like.
3. Pour into the pan, flip when there are a few bubbles in the batter.
4. Garnish with fried apples, coconut flakes, honey, maple syrup or any combination you choose. Fresh berries would be delicious too.

And, as always, enjoy. :) I certainly did!

Hope your weekend is going well, and your Thanksgiving plans are well under way! :)


Kristen @ Change of Pace said...

Great paleo pancake idea! I usually just do one banana and one egg smashed together cooked in coconut oil. then I top it with sunflower seed butter. Love the idea of adding protein powder :)

Mariah said...

Ooh, I can imagine any butter would be good on there. My favorite is almond butter! I try to stay fairly low-glycemic (which is why the apple had been sitting there for so long), so I don't even keep bananas in the house. But yes, the vanilla almond powder adds a nice flavor. I'm sure sweetened almond milk would make it sweeter too.

Kushal Pandit said...

plzzz tell be what is the main benifits of WP... ???

Being Chinmay said...

Thanks for all the great ideas! I was sitting at my computer today and could not for the life of me think of something to write about. This was really helpful. Thanks again!

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