Paleo Belgium Waffles

Sunday, June 8, 2014

Gymnastics Club! 7pm in Venice

Prehab:

20 Wide Mountain Climbers
15 Scapula Push ups
10 Wall extensions
1 minute Samson stretch

Warm up:

Row 500 meters
10 T- Push ups
10 Pike sit ups
10 Jumping lunges
1 Wall walk + 30 second Handstand hold

Agility:

5x rounds:
60m Shuttle (out and back to 5, 10, and 15 yards)
Rest 60 seconds

Notes:  If you don’t normally do agility work and quick cuts, go easy first two or three rounds to avoid injuring groin/hip.  You do not need to touch the line with your hand, only have one foot touch or cross the line.

 Conditioning

40 min AMRAP:
800m Run
20 Walking Lunges
20 Wall Ball Shots (20/14)
20 Box Jumps (24/20)
20 Pushups
20 Situps
20 KB Swings
20 Knees to Elbow
1000m Row

Notes:  Scale accordingly to go for continual movement.  Tuck ups may be scaled for K2E.

Cool down:

Foam roll quads and calves
Straddle hold, 2 minutes
Pigeon, 1 minute each

Most asked for recipe at a recently attended paleo pot luck: Enjoy!

4 large organic eggs

2 tbsp. pure grade B maple syrup

1/4 tsp. unrefined sea salt

1/2 tsp. cinnamon

2 tbsp. softened grass fed butter or coconut oil

2 tbsp. organic nut milk, coconut milk, or raw milk

1-inch of peeled fresh ginger peeled

4 tbsp. water

1 tsp. gluten free organic vanilla extract or 1 vanilla bean scraped out

1/4-cup organic coconut flour

1/4 tsp. baking powder

Instructions:

 Whisk eggs, maple syrup, butter and cinnamon, milk and vanilla. In a vitamix blend fresh ginger and water into a puree. Put baking powder into ginger puree and allow to foam then add coconut flour. Once incorporated add to egg batter.

 Preheat waffle iron.  Ladle half the batter onto the hot waffle iron. 2 min/waffle or when your iron reads done. Be sure not to open before fully cooked.

Yields: 2 large Belgium waffles

These freeze great and you can heat in a toaster. You can slice a quarter of the waffle horizontally and use to make a slider.

Topping suggestions: butter, coconut oil, whipped coconut cream, almond butter, fresh fruit and fresh herbs.