Primal Coconut Flour Pancakes

I never used to consider myself a pancake person. For some reason, the whole pancake-thing never really did it for me. I was always left unsatisfied, always wanting more, not because I was still hungry, just not thrilled.

As I’ve become more of a “foodie,” the idea of different pancakes has intrigued me. You can do almost anything with them–sweet or savory, thick or thin. Big stacks or one big cake. While I never enjoyed drenching my plate in maple syrup, the idea of special sauces on top or in between each fluffy layer is something I think about when planning a new recipe.

These pancakes are simple, healthy and filling with only a few ingredients and minimal effort. If you follow a dairy-free diet, I would think that the yogurt could be replaced with applesauce or mashed banana–other types of pancakes on their own and definitely worth a try!




1.5 TBL plain Greek yogurt
2 TBL coconut flour
1 flax egg (1 TBL flax+2 TBL water, mix and let sit for 2 minutes)
1 egg
1/2 TBL chia seeds (optional)
1/4 cup coconut milk
1/2 tsp. vanilla extract
Pinch of salt
Sprinkle of cinnamon

To Top:
Remainder of plain Greek yogurt container or 1/3 of a cup or so if using a larger tub
1/2 TBL peanut flour (or peanut butter/almond butter)
1/4 tsp. vanilla extract

To Prepare:

In a small bowl, make your flax egg and put aside. In another bowl, combine coconut flour, chia seeds, yogurt, egg, vanilla and cinnamon. Mix to combine using a fork. Add coconut milk a little at a time until the batter is thick but can easily be mixed and spooned onto a pan. Ensure all lumps are mixed out. Fold in blueberries and let sit for 2 minutes.

While waiting, mix together yogurt, vanilla and peanut flour in a bowl and put to the side.

Grease a skillet and place over medium heat. When up to temperature, check consistency of batter. If it has thickened, add a little more coconut milk to get it back to the original consistency. Spoon batter into the pan and spread evenly into a circle. It will not expand or rise.

Do not turn until the sides and top begin to cook, then flip. When pancake is cooked completely through, remove from pan. Spoon a dollop (about 1/2 a tablespoon) of peanut butter yogurt onto the top. Repeat with remainder of the batter.

Spoon all leftover yogurt over the top of the pancakes and sprinkle with additional berries.



Pumpkin Bread

I was in a baking mood this weekend. Even though I’m not Paleo anymore, I try and make baked goods that use Paleo ingredients not only for health reasons but it’s fun to see what can come out of almonds and coconuts.

I had BIG plans to make banana bread, banana bread donuts and something with pumpkin. A word of advice: baked paleo banana bread donuts don’t work so well without a donut pan. They come out very flat. Live and learn.

What did come out of my incessant creating was the best pumpkin bread I’ve ever baked. It rose perfectly, looked pretty and most importantly, is crazy moist and delicious. The only thing I wish I did was throw in some chocolate chips. Luckily, there will be a next time for this bread.


Pumpkin Bread:

1 cup almond flour
2 tsp. coconut flour
1 tbl. + 1 tsp. vanilla protein powder
1 cup canned pumpkin
1/2 flax egg (1/2 tbl. flax+1.5tbl. water mixed and set for a few minutes in the fridge)
1 egg
1 tbl. maple syrup (i used Walden Farms)
2 tbl. peanut butter
1 packet stevia (or two teaspoons regular sugar)
1 tsp. baking soda
1/2 tsp. apple cider vinegar
1.5 tsp. pumpkin pie spice
1 tsp. cinnamon
Shake of ginger
Pinch of salt

Preheat your oven to 350 degrees and liberally grease a small loaf pan. 

In a bowl, mix together almond flour, coconut flour, protein powder, stevia, baking soda and spices. 

In another bowl, mix pumpkin, flax egg, egg, syrup and peanut butter. 

Add wet to dry and mix thoroughly. 

Add in apple cider vinegar and mix again. 

Pour into loaf pan and smooth out the top. 

Bake for 45-50 minutes or until the top springs back and a knife comes out dry and clean. 

Let it cool completely before slicing and removing from pan. Store in the fridge.

Thoughtful Thursday: Disordered Eating

I didn’t feel like posting yesterday but I realized sometime in the morning that it was a semi-important day in my life. Two years ago yesterday, I stepped on a scale in front of 50 people after a grueling 15 minute workout and vowed never to see that number again. I was sweating not only from jumping jacks, push ups and mountain climbers but from the realization that I was 230 pounds. That that number was being seen, and written down, by coaches and the people standing near me. From that day forward, I changed my life.


(2011 and the other day)

It’s funny–well, not really, but during those eight weeks, I was more relaxed about food than I have ever been in the last 2 years. I knew how much to eat, what to eat and fueled my body for the intense workouts at 5:30 a.m. every day. It’s afterwards that got me.

I fell into a spell of carbohydrate and calorie fear recently. Even though I never tracked my food after those eight weeks, I counted carbs in the back of my head and did my best to restrict them. For a while, I wasn’t afraid. I knew what to do to continue losing weight and to not gain and I did it. I ate healthy, I exercised–I knew the ropes. I had a sustainable lifestyle and could eat as I pleased.

More recently though, somewhere near my switch to a Paleo lifestyle/a little before, I developed this intense fright of food. Fruit was bad, grains were bad, carbohydrates that didn’t come from vegetables were bad, dairy, also bad. Sugar, worst. I spiraled deep down into a Paleo hole where I tried to listen to my body and failed.

I tracked my food for the first time a few weeks ago and discovered I was eating somewhere near 800/900 calories a day with very little carbohydrates and too much protein and fat. It’s no wonder I didn’t always feel 100%, my weight loss and muscle development plateaued and my hormones got all out of whack. Who knows what other bodily signals I’ve ignored.

To just maintain my weight, I should be eating over 2000 calories a day. For the amount of activity I do everyday, I could eat even more.

I unintentionally gave myself an eating disorder and was starving.

This realization came to me the other day when I really wanted oatmeal for breakfast but wouldn’t eat a whole serving because it would use up my carbs. The next day I wanted a smoothie, but, bananas, they have so much sugar. I then realized that even before becoming Paleo I never ate bread and rarely ate other grains because I was nervous about using up all my carbs. I had to mentally prepare before eating something like ice cream or anything I didn’t normally consume and attempt to avoid the overwhelming guilt that accompanied the meal.

I’ve decided to stop being Paleo, to try and eat normally and to rid myself of the fear of food. I preach health and balance yet I’m the worst offender. This needs to stop.

A few weeks back I decided my primary fitness goal for the next year is to build muscle and get strong. To do this, I would need to eat. A lot.

So far, it’s been both simple and difficult. Eating things I’ve cut out in the past has proved to be hard. I bought bread and cereal for the first time in months the other day, ate a yogurt with peanut butter (something I used to have every single day for breakfast) and have tried to be more relaxed. I have been writing everything down, tedious, but apparently necessary. I’m currently trying to revamp my metabolism which is a slow process but something that will be worth it in the end.

Two years later, I’m 89.5 pounds lighter, a million times stronger and have a tiny bit more confidence.  For the next year, I can only hope the latter two grow even more.

Dessert for Breakfast?

I’ve become an Instagram troll this week. Until I started following people I didn’t know personally (for recipes, etc.), I didn’t realize the power of seeing what posts your friends liked. By golly, it’s fantastic. I’ve found more recipes, a coconut butter company I placed an order from and some fitness Instagram accounts. The power of social media is definitely substantial.

While perusing through new accounts and photos, I found a simple recipe I had to try: Zeggs.  I had seen the idea of n’oatmeal before from a few Paleo blogs but zeggs was new. To be honest, the idea seemed a little weird to me at first. Then, a cold morning came and I was craving oatmeal. I decided to combine the fundamentals of both into a breakfast that feels too indulgent but is perfectly healthy and delicious. From now on, I think I’m going to call it Zorridge.


I know it looks like a bowl of mush but trust me when I tell you it tastes like chocolate pudding for breakfast.

Chocolate Zorridge

You’ll Need:

1/3 of a large zucchini, peeled and grated.
1/4 cup water
1 tablespoon canned pumpkin
2 tablespoons ground flax
2-3 eggs (today I did 2 whole eggs and 2 egg whites)
1 teaspoon cinnamon
1 teaspoon vanilla extract
1 tablespoon unsweetened dark cocoa powder

Less than 1/4 cup coconut milk (or almond milk, regular milk, etc.) *optional but suggested*
Shredded coconut *optional but suggested*
Chocolate chia seed pudding *optional but suggested-this would need to be prepared the night before*

Begin by preparing everything as the process moves quite fast.

Crack the eggs into a bowl and add the vanilla extract. Beat eggs with a fork until combined. Put zucchini, pumpkin, flax, cocoa powder and cinnamon in another bowl.

In a pot over medium heat, bring the water to a boil.

Add the bowl with the zucchini and stir to combine everything. While stirring, pour in the eggs and continue to mix.

Continue stirring for approximately 4 to 5 minutes or until the mixture isn’t as wet and starts to boil. I sometimes put a lid on the pot for an extra minute to steam and ensure everything is cooked through. When the mix is puffy and no longer as wet, transfer to a bowl. If using optional ingredients, top with chia seed pudding, drizzle with milk and sprinkle with coconut.

Pumpkin Pancakes (Paleo)

I wish the title bar in WordPress that the option to make numbers with powers because this recipe is also known as P(3)-P to the three. P cubed.

Last night I decided I wouldn’t set an alarm to wake up on this fine Saturday so I got to sleep later than usual.  A nice, lazy, weekend morning where I had not a care in the world. I was all set to make eggs as I do everyday but I was sick of eggs and the can of pumpkin was calling to me from the cabinet.

Since my house was chilly and fall-like I decided to go all out. I attempted a pumpkin latte, made these pumpkin pancakes and made a pumpkin smoothie bowl later in the morning for a snack. I have a mild pumpkin obsession all the time but today it got weird.

Pumpkin latte

These pancakes though? Ugh. The best Paleo pancakes I’ve ever made. They had taste, they didn’t break when flipped and they looked delicious. Perfection.


To Make:
Approximately 2 tablespoons canned pumpkin
1 egg
1/2 tsp. vanilla
1 tsp. cinnamon
1/2 serving vanilla protein powder (I happened to have this on hand to use as a binder. I’ve made these with coconut flour before too. Usually about a tablespoon/a little less with a pinch of baking soda). **With the “binder” I add until the consistency is not runny but not too thick. About the wetness of regular pancake batter.
Coconut oil for frying
Coconut butter+ vanilla + cinnamon for topping

Turn oven on as low as possible and place a plate inside.

Mix the pumpkin, vanilla, cinnamon, binder of choice in a bowl until everything is well incorporated.

Heat up coconut oil in a frying pan. When it is hot, spoon a thin layer of the pancake batter into the pan. Cook approximately 2 minutes or until the sides begin to brown and the pancake starts forming small bubbles. Flip and cook another 2 minutes.

Put pancake on the warmed plate and repeat with all remaining pancake batter.

To top, melt coconut butter in a pan with a tiny drop of vanilla (optional). When melted, drizzle over pancakes. Sprinkle with cinnamon.

Dig in!


Thanks AMRAP Nutrition and Taylor

I know I already posted today but this is well deserved.

A few weeks ago, I won a giveaway of AMRAP bars on one of my favorite paleo sites, Taylor Made it Paleo.

I had never heard of AMRAP bars before entering, but their refuel bars are made up of only good ingredients, have a ton of protein and seem like the perfect snack or meal for after a workout or when you just need something quick.

ImageOf course, I had to pull one out of the box right away and try it.

Usually, if I’m going to eat any kind of bar it better be something with a flavor or chocolate. Usually both. As in “Chocolate Cream Pie” or “S’mores” or “Double Chocolate Chip”.

I was very pleasantly surprised when I bit into this bar that does not have chocolate /chocolate chips or any other little crunch or special flavor and enjoyed it. These things are good!

I will definitely be throwing one in my bag for school, my walk home from Crossfit and just times when I need something to eat.

Thank you AMRAP Nutrition and Taylor!

Want to get your own?

AMRAP Nutrition, for Crossfit Athletes on the Paleo diet!


*I received these bars for free as a giveaway recipient on another site. Neither site asked me to write a review or talk about the product. I chose to because I liked what I received.*

Blueberry Pie Ice Cream

Ice cream

I scream, you scream, we all scream for ice cream!

But really. One of the things I get most excited about since going Paleo is the occasional ice cream.

After making some chia seed pudding the other day, I had leftover coconut milk and decided to play around a little. Ice cream was born!

You Need:

3/4 can of coconut milk (I’m going to assume this is about 3/4 cup)
1/2 cup frozen blueberries
1 tsp. vanilla extract
1/2 cup almond flour
1 teaspoon almond butter
1/2 tsp. honey

To Make:

Put frozen blueberries in a pan over low heat. Cook until the blueberries begin to burst.

Meanwhile, mix coconut milk and vanilla in a freezer safe container. When the blueberries are warm and bubbly, stir into the coconut milk.

Cover the container and put into the freezer for 1 hour. Remove and mix, scraping the icy parts from the sides. Repeat every few hours.

When the ice cream has firmed up a bit, mix the almond flour, honey and almond butter in a separate bowl then sprinkle into the ice cream. Mix and place back into the freezer.

Freeze until the ice cream is your desired consistency then scoop into a bowl. If you aren’t stirring it every few hours, it might need to sit for a few minutes to soften up.

**I did not add any additional sweetener to my ice cream because I think the blueberries are sweet enough. You might experiment with adding either a banana or some honey/coconut sugar/your sweetener of choice into the mixture if you like things a little sweeter or don’t love the taste of coconut**