10/24/2014 Ghost

Time for another weekly recipe!

Since it is still October and fall is in full force, I present to you another pumpkin recipe. Eat this one for breakfast, snack, or dinner. Whatever floats your boat.


-Alex B.

The Paleo Kitchen Pumpkin Waffles from Paleomg.com
Prep time: Cook time: Total time: 
Serves: 5
2 large bananas, mashed
1⁄2 cup (120 ml) pumpkin puree
5 large eggs
1⁄2 cup (125 grams) almond butter
1⁄4 cup (50 grams) melted coconut oil, plus more for greasing the waffle iron
1⁄2 cup (75 grams) coconut flour
2 tablespoons pumpkin pie spice
1 teaspoon baking soda
1 teaspoon baking powder
1 teaspoon vanilla extract
pinch of fine-grain sea salt
maple syrup, for serving

1. Preheat the waffle iron.
2. Combine the bananas, pumpkin puree, eggs, almond butter, and coconut oil in a food processor or blender and mix well until the bananas are well blended with the other ingredients. Once smooth, add the coconut flour, pumpkin pie spice, baking soda, baking powder, vanilla, and salt and blend until well mixed.

3. Lightly brush the waffle iron with the melted coconut oil. Using the waffle manufacturer’s guidelines for suggested cup [milliliter] quantity, ladle the batter into the preheated and greased waffle maker and spread it evenly across the surface, leaving a 1⁄2-inch (12-mm) border (the batter will spread with you close the lid). Cook, following the manufacturer’s directions, and when done set aside on a plate and keep warm while you cook the remaining waffles.

Warm Up:

Jumping Pull-up x 10
OHS x 10
Knee slides x 10
Lunge into Grasshopper x 10
OH Duck walk down (4 steps + pass through)
2rds of:
2 Hit-n-Shrug
2 High hang muscle clean
2 Hang Power clean
2 Jerk Balance
2 Split Jerk

Skill, Strength, or Mobility:

Split Jerk: 3 x 2 ^, 2 x 2 across. E2Min


6 Minute AMRAP:
3 UB Front Squats (205/140)
9 Burpees
-rest 4:00-
3 C&J (205/140)
35 Double Unders

L2: 185/125
L3: 155/105
L4: 125/85
*Scale Double Unders to 20 lateral bar hops