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Fixing the Paleo Pancake (just some recommendations)

the only three attempts that turned out well after many failures!

Okay, now a few of you have commented that you had some trouble getting the paleo pancake to come out right. The most commonly cited recipe was the one below:

1 egg

2 bananas

1 heaping tablespoon of almond butter

Mash the bananas and add the egg. Mix well and stir in the almond butter. Add more almond butter if you want a more pancake-like texture.

Here is what I found that might help you out in making these:

1. Don’t heat the pan too hot. The outsides will burn super fast if the pan is on medium heat or higher. I burned a few before I figured out that turning it down to about a med-low heat worked best.

2. Try less oil or butter (probably 1/2 tsp is all you need per batch) or they will get too moist.

3. The pancake may need to cook up to 4 minutes per side initially until your pan or griddle gets hot enough.

4. Flip fast and get a good wide spatula, also helps to grease the spatula.

Hope that helps. It took me a few attempts to figure these out, and I can’t guarantee everyone will have the same results, I think it varies highly depending on the stovetop you are using.

On another completely unrelated note, here is an article that Nathan L. found and forwarded to me:

http://health.yahoo.net/experts/dayinhealth/new-eating-disorders-are-they-real

Here is the passage I want you to really read closely:

  • Orthorexics: Those affected may start by eliminating processed foods, anything with artificial colorings or flavorings as well as foods that have come into contact with pesticides. Beyond that, orthorexics may also shun caffeine, alcohol, sugar, salt, wheat and dairy foods. Some limit themselves to raw foods.”

What does that remind you of? Well, I can tell you the first thing that came to mind was “Who has a beef with people that eat paleo and why in the world would limiting sugar, salt and processed foods be an eating disorder?”

But lets re-examine what this is saying. Yes, all those things are great. Starting out limiting processed foods and sugar is wonderful and has health benefits. Going even further and refusing to eat anything other than raw vegetables would be seriously nutrient-limiting. So I think there’s a safe level and then a point at which you become an obsessive, raw-food eating vegan who starts to waste away into scrawny emaciation. What I really want everyone who reads this to grasp is that there is no 100% pure, safe, non-contaminated food.

There is no way you are going to avoid all herbicides, pesticides and environmental toxins. Even pasture-fed cows eat grass that has been contaminated by by-products of manufacturing that accumulate in the atmosphere and rain back to Earth. Don’t take it to an extreme. Buying good, clean food grown or raised with environmentally sound practices is optimal. But if you don’t every time, its not the end of the world and there’s no reason to go eat raw turnips and bamboo shoots for months to ‘cleanse’ yourself. Just my 0.02. I’d be interested to hear what your thoughts on the subject are.

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43 responses »

  1. combatcrossfit

    Tuesday
    Sarah
    Breakfast: shake/smoothie
    snack: paleo pancakes with a little honey
    lunch: burrito bowl with barbacoa, guac, lettuce and salsa
    snack post-ruck march: lots of trail mix
    dinner: ribs with applesauce and raw milk

    Reply
  2. Tuesday
    Kelly
    Breakfast 2 eggs 1 bacon hashbrowns
    Snack apple
    Lunch taco salad with pork
    Snack ham slices and a banana
    Dinner 1 brat sweet potato fries steamed broccoli
    thanks sarah for posting reccomendations on the paleo pancakes i will give it another try this weekend!

    Reply
  3. Wednesday Kelly
    Breakfast 2 eggs hashbrowns 1 piece of bacon 1 banana
    Lunch 2 brats sweet potato fries broccoli
    snack apple
    Dinner portobello pizza and a salad 2 fruit strips

    Reply
  4. combatcrossfit

    Wednesday
    Sarah
    breakfast– shake/smoothie
    lunch- 3 paleo pancakes, raw milk
    after wod- trail mix
    dinner- I cheated because today was an impromptu celebration, so I went to Jose Pepper’s because I absolutely love their salsa. I had a taco salad (didn’t eat the shell) for my entree but I did eat a sopapilla because I earned it!

    Reply
  5. Wednesday – Pat

    – breakfast: smoothie
    – snack: trail mix
    – lunch: ham, zucchini
    – snack: banana, almond butter
    – dinner: brisket, red potatoes, carrots

    Reply
  6. Thursday – Pat

    – breakfast: bacon, eggs, blueberries
    – snack: trail mix
    – lunch: brisket, red potatoes, carrots
    – snack: almond butter, banana
    – dinner: ground beef patty (with almond butter mixed in), bacon, green beans

    Reply
  7. combatcrossfit

    Thursday
    Sarah
    Breakfast: 3 egg omelet plus sauteed herbed red potatoes
    lunch: paleo pancakes and grapes
    post wod: protein shake
    snack: trail mix
    dinner: buffalo meatballs with red sauce and sauteed zucchini

    Reply
  8. Nathan
    Thursday

    Breakfast: Smoothie(coconut milk, orange, banana, strawberries) and two hard boiled eggs.
    Snack: Baby Carrots
    Lunch: Almond Breaded cube steak and for a side I had Kirkland frozen vegetables (mixture of squash, carrots, broccoli and cauliflower.
    Snack: Apple
    Dinner: T-Bone Steak with Sarah’s Brocolli Salad. That Brocolli Salad is a new Lancaster favorite.

    Reply
  9. Friday – Pat

    – breakfast: bacon, eggs, blueberries
    – snack: nothing
    – lunch: ground beef, grapes
    – snack: trail mix
    – dinner: rotisserie chicken, green beans

    Reply
  10. Saturday – Pat

    – breakfast: smoothie
    – snack: trail mix
    – lunch: coconut chicken legs and zucchini
    – snack: trail mix
    – dinner: (cheat – planned back in March) rib eye, broccoli, salad, 1 chicken tender, 1 piece birthday cake, 1 margarita

    I can tell my body is changing because all I could taste was the sugar and salt with the chicken tender, cake, and margarita. It had no flavor besides that!

    Reply
    • Your body was probably shocked after eating that 🙂 I’m sure it tasted good though. LOL.

      Reply
      • Surprisingly, it did not taste as good as I had hoped. Don’t get me wrong, the margarita was still awesome! People laughed at me when I was eating the cake due to the expression on my face… it was that “WOW! That’s a lot of sugar!” look.

        Reply
  11. Sunday – Pat

    – breakfast: bacon, eggs, blueberries
    – snack: trail mix
    – lunch: paleo pizza (with almond crust)
    – snack: trail mix
    – dinner: ground beef, mashed sweet potato

    Reply
  12. Nathan
    Friday

    Post WOD: Milk protein shake.
    Breakfast: Smoothie(coconut milk, orange, banana, strawberries) and 3 pieces of turkey bacon
    Snack: Baby Carrots (love them carrots!! Not really). snuck in some trail mix too.
    Lunch: Went to a Chinese restaurant and ordered steamed broccoli with chicken. No sauce, no rice, no crab Rangoon, no egg roll and not even a fortune cookie. It was surprisingly really good. Had a banana after that.
    Snack: Apple
    Dinner: 12oz Ribye with some cut green beans

    Reply
  13. Nathan
    Saturday

    Breakfast: Two poached eggs, 3 pieces of turkey bacon and a banana.
    Post WOD: Milk protein shake.
    Lunch: Sweet Potato with cinnamon and honey. Pressed for time so this is all I ate.
    Snack: raw almonds
    Dinner: Today we had a b-day party for Kinslea. It was a pizza party so we ordered 7 pizza hut pizzas. I am so proud of myself because in anticipation of this I decided to make my own Paleo pizza. It turned out awesome and I can’t wait to make it again. I followed the recipe on the Everyday Paleo website. Here are the highlights of it: Almond flour with garlic, olive oil, basil, rosemary, eggs were used for the dough. For toppings I used organic pizza sauce, turkey sausage, mushroom, green peppers, black olives, and fresh mozzarella) It was amazing. I skipped the cake and ice cream too.
    Desert: Justins.

    Reply
  14. Nathan
    Sunday

    Breakfast: Two poached eggs, 3 pieces of turkey bacon and a banana.
    Lunch: Chipotle salad and one piece of my left over Paleo pizza.
    Snack: I ate raw almonds most of the day 🙂
    Dinner: Price Chopper salad bar (greens, chicken, olives, mushrooms, eggs and tomato’s. Used olive oil and red wine vinegar for dressing) with a very large sweet potato with cinnamon and honey.
    Desert: Justins. I tried making my own ice cream but without sugar it tasted like crap so I threw it away 🙂

    Reply
  15. Monday – Pat

    – breakfast: smoothie
    – snack: trail mix
    – lunch: paleo pizza left overs
    – snack: trail mix and a banana
    – dinner: strip steak and green beans

    Tomorrow morning is gonna suck. I have a doctor’s appointment with a fasting blood draw. I am going to go crazy until I am able to eat!

    Reply
  16. combatcrossfit

    Ok so I have clearly slacked off in posting. I don’t remember everything I ate over the weekend, so let me start fresh with Monday.
    Breakfast
    kind bar and a banana
    post-wod/lunch: juevos con chorizo (at Los Compas) with water; I did eat some espinaca and salsa too
    snack: trail mix
    dinner: cobb salad with water
    Yesterday was a hard day since we had to eat out a couple meals and I felt like crap afterward. Tuesday will be much better!

    Reply
  17. Tuesday – Pat

    – breakfast: (VERY late due to a doctor’s appointment) smoothie
    – lunch: (late also due to a late breakfast) coconut chicken legs and carrots
    – snack: trail mix
    – dinner: grilled chicken salad

    Reply
  18. combatcrossfit

    Tuesday
    Sarah
    Breakfast: 3 paleo pancakes (i think the different brand of almond butter I started using doesn’t hold up as well as Justin’s brand does), 1 orange, water
    post-WOD: protein shake with raw milk
    Lunch: buffalo nachos; I have allowed for a small amount of pure corn chips in my meals occasionally and while I realize this isn’t paleo, it also does not cause me any digestive problems like wheat does, so I consider it an occasional cheat
    snack: trail mix and a sugar free rockstar
    dinner: buffalo hot dogs and sweet potato fries

    Reply
  19. Nathan
    Monday
    I’m slacking on my posting too 🙂

    Breakfast: Smoothie(coconut milk, orange, banana, strawberries) and two hard boiled eggs.
    Snack: Baby Carrots
    Lunch: Grilled Chicken with a tomato and for a side I had Kirkland frozen vegetables (mixture of squash, carrots, broccoli and cauliflower.
    Snack: Hard boiled egg
    Post WOD/Dinner: Milk protein shake. Grilled Chicken with a tomato and for a side I had a sweet potato with cinnamon. Lack of planning required me to eat the same thing I had for lunch 😦
    Desert: Justin’s Hazelnut Butter

    Nathan
    Tuesday

    Breakfast: Smoothie(coconut milk, orange, banana, strawberries) and two hard boiled eggs.
    Snack: Baby Carrots
    Lunch: Grilled Chicken with a tomato and for a side I had Kirkland frozen vegetables (mixture of squash, carrots, broccoli and cauliflower.
    Snack: Apple and some almonds
    Dinner: 50/50 split of hamburger and venison with onions, green peppers and garlic. For a side I had a sweet potato with cinnamon.

    Reply
  20. Wednesday – Pat

    – breakfast: bacon, eggs, blueberries
    – snack: trail mix
    – lunch: sirloin steak and zucchini
    – snack: almond butter and an apple
    – dinner: rotisserie chicken and zucchini

    Reply
  21. combatcrossfit

    Wednesday
    Sarah
    Breakfast: orange and some trail mix
    Lunch: buffalo nachos and raw milk
    snack: trail mix
    Dinner: buffalo nachos (again….)

    Reply
  22. Thursday – Pat

    – breakfast: bacon, eggs, blueberries
    – snack: trail mix
    – lunch: rotisserie chicken and green beans
    – snack: almond butter
    – dinner: leftover coconut chicken legs and applesauce

    Reply
  23. Friday – Pat

    – breakfast #1: smoothie
    – breakfast #2: bacon and eggs
    – lunch: grilled pork chop and carrots
    – snack: trail mix
    – dinner: primal pizza

    I used a new recipe for the pizza that I found online. It uses a combination of shredded eggplant, almond flour, egg, and parmesan cheese. It wasn’t as crisp as I prefer my pizza crust (I have always been a thin crust kind of guy) but it was still great… and I do not like eggplant! Topped with a red sauce, ground beef, bacon, a little fresh mozzarella and some granted romano cheese.

    Reply
  24. Nathan
    Wednesday (05/04)

    Breakfast: Smoothie(coconut milk, orange, banana, strawberries) and two hard boiled eggs.
    Snack: Baby Carrots
    Lunch: Left over 50/50 split of hamburger and venison with onions, green peppers and garlic. For my usual side I had Kirkland frozen vegetables (mixture of squash, carrots, broccoli and cauliflower. I at my apple after lunch this time
    Snack: Hard boiled egg
    Dinner: Salad night. Fresh greens with cherry tomatoes, mushrooms, olives, grilled chicken. For dressing I used olive oil and red wine vinegar.

    Nathan
    Thursday (05/05)

    Breakfast: Smoothie(coconut milk, orange, banana, strawberries) and two hard boiled eggs.
    Snack: Baby Carrots
    Lunch: Steamed broccoli and chicken with a side of Kiwi.
    Snack: 1 Egg
    Dinner: Ribye with Sarah’s broccoli salad. Love that stuff.

    Nathan
    Friday (05/06)

    Breakfast: Smoothie(coconut milk, orange, banana, strawberries) and two hard boiled eggs.
    Snack: Baby Carrots
    Lunch: Chipotle Salad
    Snack: Egg
    Dinner: Whole milk protein shake with sweet potato. Snacked on some almonds too.

    Reply
  25. Saturday – Pat

    – breakfast: smoothie
    – snack: trail mix
    – lunch/post-wod: buffalo dogs, carrots, blueberries
    – snack: trail mix
    – dinner: nachos azul and side salad (ate out)

    Reply
  26. Sunday – Pat

    – breakfast: bacon, eggs, blueberries
    – lunch: left-over primal pizza
    – dinner: chicken caesar salad

    Reply
  27. Nathan
    Saturday (05/07)

    Breakfast: Paleo pancakes with blueberries and scrambled eggs.
    Snack: Pineapple chunks.
    Lunch: Went to a friends BBQ for a B-day party. Good thing they like meat. I had some smoked brisket, pulled pork and a hamburger.
    Snack: Apple
    Dinner: Rotisserie chicken with a sweet potato.

    Nathan
    Sunday (05/08)

    Breakfast: I made this awesome breakfast casserole for Mother’s Day. It consisted of eggs, turkey sausage, green pepper, olives, mushroom, cottage cheese, and Monterrey jack cheese. I got it off of a paleo website.
    Post WOD: Milk protein shake.
    Lunch: Price Chopper salad bar with sweet potato
    Snack: Banana
    Dinner: Left over egg casserole

    Reply
  28. Monday – Pat

    – breakfast: smoothie
    – lunch: ground beef, bacon, sweet potato fries
    – snack: trail mix and banana
    – dinner: pan-seared (then baked) chicken breast – with skin and rib meat, carrots

    Reply
  29. Nathan – Monday

    Breakfast: Smoothie(coconut milk, orange, banana, strawberries) with some more left over egg casserole. Its all gone now.
    Snack: Baby Carrots
    Lunch: Grilled Chicken and I had Kirkland frozen vegetables (mixture of squash, carrots, broccoli and cauliflower.
    Snack: Hard boiled egg
    Post WOD/Dinner: Milk protein shake.
    Desert: Grilled Chicken topped with chopped tomato, and olive oil. For a side I had some Acorn squash.

    Reply
  30. Tuesday – Pat

    – breakfast: smoothie
    – lunch: ground beef, bacon, sweet potato fries
    – snack: trail mix
    – dinner: ground beef/buffalo, carrots

    Reply
  31. Nathan
    Tuesday

    Breakfast: Smoothie(coconut milk, orange, banana, strawberries) and two hard boiled eggs
    Snack: Baby Carrots
    Lunch: Grilled Chicken and I had Kirkland frozen vegetables (mixture of squash, carrots, broccoli and cauliflower. Had an apple as well.
    Snack: Hard boiled egg
    Dinner: Paleo Sloppy Joe (Ground Beef and Venison with the Paleo Zesty BBQ) with a sweet potato.
    Desert: Justin’s Hazelnut

    Reply
  32. Wednesday – Pat

    – breakfast: eggs, bacon, blueberries
    – snack: trail mix
    – lunch: grilled chicken salad
    – snack: almond butter and banana
    – dinner: smoothie (not a great dinner, but i wasn’t feeling like standing the kitchen cooking!)

    Reply
  33. Nathan
    Wednesday

    Breakfast: Three pieces of turkey bacon, two hard boiled eggs and a banana
    Snack: Baby Carrots
    Lunch: Left over paleo sloppy joe and vegies. Had an apple too.
    Snack: Hard boiled egg
    Dinner/Post WOD: Milk protein smoothie. Sarah’s roast recipe (used a rump roast instead). Through in some baby red potatoes too.
    Desert: Justin’s Hazelnut

    Reply
  34. Thursday – Pat

    – breakfast: bacon, eggs, apple
    – snack: trail mix
    – lunch: ground beef with swiss cheese, sweet potato
    – snack: trail mix
    – dinner: brisket, strawberries
    – dessert: homemade coconut milk ice cream (2 scoops)… it was more sugary than I had hoped; i’ll have to cut down on the honey for the next batch.

    Today was day #29 of my challenge. Tomorrow is the big finale…

    Reply
  35. Nathan
    Thursday

    Breakfast: Smoothie(coconut milk, orange, banana, strawberries) and two hard boiled eggs
    Snack: Baby Carrots
    Lunch: Left over roast from last night & some Vegies. Ate an apple as well.
    Snack: Hard boiled egg
    Dinner: Taco Salad. Ground beef on a bed of lettuce with olives, tomatoes, .
    Desert: Justin’s Hazelnut

    Nathan
    Friday

    Breakfast: Smoothie(coconut milk, orange, banana, strawberries) and two hard boiled eggs
    Snack: Baby Carrots
    Lunch: Two grilled hamburger patties, one hot dog, and an apple.
    Snack: Hard boiled egg
    Dinner: Sirloin steak with fresh broccoli.

    Reply
  36. Friday – Pat… Day #30

    – breakfast: bacon, eggs, blueberries
    – snack: trail mix
    – lunch: nachos azul (corn chips, pulled pork, cheddar, romaine, pico)
    – snack: trail mix
    – dinner: cheated… Subway sandwich

    Started the challenge at 24% body fat. Had it measured last night and it was 19.2%. That is a 4.8% drop in 30 days! Gotta love those results. Gonna keep going strong, but have two solid weeks of traveling which will make it difficult, but not impossible!

    Reply
  37. Nathan
    Saturday

    Breakfast: three pieces of turkey bacon and two hard boiled eggs
    Snack: Pineapple chunks and trail mix
    Lunch: Sirloin steak and sweet potato
    Snack: Apple
    Dinner: Chipotle

    Reply
  38. Nathan
    Sunday
    Breakfast: Omelet with sausage, mushrooms and cheese.
    Snack: Trail Mix
    Lunch: Salad bar at Jason’s Deli
    Snack: Apple
    Dinner: Ribye steak with sweet potato.

    Nathan
    Monday
    Breakfast: Smoothie(coconut milk, orange, banana, strawberries, blueberries and a little bit of honey) and two hard boiled eggs
    Snack: Baby Carrots
    Lunch: Grilled Chicken with cherry tomatoes and my usual vegies. Polished off with an apple.
    Snack: Hard boiled egg
    Post WOD: Ice cold milk protein smoothie.
    Dinner: I was going to grill these awesome chicken kabobs but my grill ran out of propane while preheating. So I settled for an egg, sweet potato with cinnamon and honey, some trail mix, few strawberries and a few pieces of fresh cantaloupe. This is called “scraping the fridge” for paleo food 🙂

    Reply
  39. Nathan
    Tuesday

    Breakfast: Smoothie(coconut milk, orange, banana, strawberries, blueberries and a little bit of honey) and two hard boiled eggs
    Snack: Baby Carrots
    Lunch: Grilled Chicken with cherry tomatoes and my usual veggies. Polished off with an apple and a few strawberries
    Snack: Hard boiled egg
    Dinner: Taco Salad. Ground beef on a bed of lettuce with olives, tomatoes.

    Reply

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