Paleo Recipe – Apple Cinnamon Pancakes

CrossFit Victoria BC - paleo-pancake from the Performance menu

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


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


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