Tagged as: Paleo Recipe

Paleo Challenge Day #22

Paleo Sweet Potato Pancakes with Cinnamon Apples

Quantity: 10-12 small pancakes
about 30 minutes
Paleo Grade:
As is, this one’s a C due to the inclusion of butter in the apples. Cut the butter and you’ve got an A.
Vegetarian Adaptation:
None needed!

  • 16 oz. sweet potatoes
  • 1/2 cup coconut flour
  • 1 tsp. cinnamon
  • 1 tsp. baking powder
  • 1 tsp. salt
  • 1 Tbs. agave nectar
  • 6 eggs
  • 1 tsp. vanilla extract
  • Coconut oil
  • 1 Granny Smith (or your favorite) apple
  • 2 Tbs. grass-fed butter
  • 1 tsp. cinnamon (more if you love it)

Step-by-Step Instructions HERE

Today’s Workout (Friday, June 22, 2012)

For total reps:
1 min DB Thrusters (50/25)
2 min Sit Ups
3 min Double Unders
4 min OH or DB Lunge
3 min Double Unders
2 min Sit ups
1 min DB Thrusters

Tomorrow’s Workout (Saturday, June 23, 2012)

Thursday or Friday Make-up

Paleo Recipe: Paleo Bars


  • 3 Tbs coconut oil
  • 1/4 cup carob powder or cocoa (optional)
  • 1/2 cup ground nuts (almonds, hazelnuts)
  • 3/4 cup unsweetened shredded coconut
  • 1 Tbs raw honey (optional, add more to taste)
  • parchment paper


  1. Melt the honey and coconut oil in a saucepan over medium heat.
  2. Once combined, add the carob, ground nuts and coconut and mix together.
  3. Pour mixture onto a small baking sheet covered in parchment paper.  Form into a square when cool enough to touch.
  4. Refrigerate until hardened. Cut into 4 servings.

Today’s Workout (Wednesday, May 23, 2012)

Strength: Back Squat 5 x5


“Double Baseline”

800m Run

80 Squats

60 Situps

40 Pushups

20 Pullups

I love sweet potatoes

The famous Nurses’ Health Study at Harvard Medical School found that women who ate lots of foods rich in beta-carotene, such as sweet potatoes, reduced their risk of breast cancer by as much as 25 percent. Eating sweet potatoes is a smart move for you if you have high blood pressure. That’s because they’re rich in potassium, a mineral known for bringing pressure down. You’ll get more potassium from a sweet potato than you will from a banana!

When recommending a better choice of starchy carbohydrates- we always prescribe sweet potatoes over common choices such as white potatoes, pasta, or bread. Here are some cool links further explaining their benefits:

9 Benefits of Sweet Potatoe

WH Food- Sweet Potatoes

Sweet Potatoes vs White Potatoes

Today’s Workout (Thursday, May 10, 2012)

Strength: Front Squat 1RM


1 minute One Arm DB snatch (70/45)
1 minute One Arm DB snatch (other side)
1 minute Situp
rest 1 minute; 3 sets