Training Board is…

Training Board is basically my gym notebook.

In theory, I can also blog in a more public spirited way about weightlifting, nutrition, weight loss, etc. But mostly, I just use this blog to track my workouts. And surfing.

If anything I have posted seems useful to you, let me know with a comment.

About Me

I'm a level I "sports performance certified" USAW coach, and I train, and work as a trainer at Asheville Strength and Conditioning, a great little gym here in Asheville, N.C.

I work with clients who want to get strong and fit, and am especially happy with helping older or detrained individuals.

My own training now is more focused on developing strength and using basic lifts and classic strength and conditioning techniques. A lot of the older portions of this blog deal with CrossFit and reflect my journey into fitness self-awareness. I first discovered CrossFit, back in late 2008. I learned a lot from CrossFit's "fitness as sport" model of training -- and benefited tremendously from training with my friends at CrossFit Asheville -- and furthermore I must credit my interest in CrossFit for opening my eyes to the larger world of training for strength athletics, Olympic-style weightlifting, powerlifting, and other arcane approaches to moving the Iron around.

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Recipes • February 21, 2010, at 12:35 pm

Banana Blueberry “Paleo” Pancakes

Banana Almond Coconut Pancakes

Wait for them to cook, and then flip them properly, not like me!

For those days when you must simply break out of the routine, this delicious and simple recipe lets the “paleo-dieter” enjoy an all-American classic breakfast treat. These pancakes require some special ingredients, and a few specialized techniques, but they are worth it. Non-paleo eaters and toddlers enjoy them too.

3 eggs.
1 tbsp coconut oil
2/3 ripe (ideally very ripe) banana
1/4 tsp. salt
1/2 tsp. vanilla extract
dash of nutmeg, cinnamon, or your favorite spice.
1/4 to 1 cup almond milk
3 tbsp. almond flour
3 tbsp. coconut flour
2 cups blueberries

Take eggs, and separate them into two bowls; make sure the whites are in a grease free bowl.

Using a hand mixer or whisk, whip the egg whites into a thick froth, “until stiff peaks form.” Set aside.

Add coconut oil to the egg yolks. Cut the banana into slices and add it to the yolks. Using a hand mixer, whisk or spoon and fork, blend the banana, coconut oil and yolks until they form a creamy yellow mixture. Add the salt, vanilla and nutmeg, blend in.

Blend in the 3 tbsp. almond flour and some of the almond milk. Blend in the 3 tbsp. coconut flour and some of the almond milk. Keep blending for 1 minute, adding in additional almond milk until the desired consistency is reached. Thick = thick pancakes. Thinner = crepe-like pancakes. (For true crepes, you can skip step 1 and just use whole eggs throughout).

Now, “fold” the egg-whites into the batter, using a spatula and the hand mixer to turn them together. Do not over-mix, but simply mix the two bowls together only until you get a nice frothy batter.

Pour 1/4 to 1/3 cup scoops of the batter onto an evenly heated and nicely greased skillet. Put a small handful of blueberries into the cooking pancakes. When they begin to bubble and appear a bit dry on top, and the edges harden just a bit, use a thin and flexible spatula to CAREFULLY flip them.

These pancakes are not exactly “paleo,” since you can be assured no paleolithic person ever ate anything like one of them. But they are gluten free, very low carb, and filled with nutritious protein and fat. They definitely look sharp on the plate next to your eggs and bacon, and I don’t think they need syrup or butter to be enjoyed.

If you need a sweet topping for these I suggest a mash of fresh banana or a “syrup” made from boiling frozen berries in a bit of water for about 1/2 hour. If you need something like butter try 1/2 tsp. coconut oil.

I know I don’t have to warn you: don’t use sweetened almond milk!

I gotta give my friend Steve Parsoneault credit for inspiring this recipe — his love of pancakes has produced several good recipes on his blog. While I’m at it, I might as well credit at well Bobby Flay’s Throwdown on Food Network, the Pancake episode, where I learned the technique of beating the whites.

1 comment to Banana Blueberry “Paleo” Pancakes

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hi mom!