Today is National Pancake Day! Did you know that?!
And what runner doesn't love a big ol' stack of pancakes? I know I do!
You've heard me profess my love for pancakes in the past... these babies hit the spot when it comes to delicious post-workout refuel! More especially after a long run, and more especially when they involve chocolate :) National Nutrition Month is all about "Enjoy the Taste of Eating Right." To me, that means taking my favorite foods and combining them in healthy, functional and delicious ways. In this case:
Raspberries + dark chocolate = antioxidants which promote recovery
Oats + wheat flour + banana = carbohydrate which refuels glycogen stores
Milk + peanut butter = protein which rebuilds muscle
You may not know this, but I used to be a big math geek. Soooo.... if you simplify the equation it is clearly balanced:
Pancakes = Delicious + Nutritious
Follow my logic?
I came up with this recipe around Valentine's Day, thus explains why the pancakes are heart shaped (though really, I think ALL pancakes should be heart shaped no matter the occasion!) Are these a little indulgent? Quite possibly... but with oats, wheat flour, milk and cocoa powder, these flapjacks offer up plenty of nutrition too! Skip the butter and sugar and enjoy natural sweetness that the chocolate and raspberries add.
1-1/4 c. old fashion oats
1/2 c. whole wheat flour
2 tsp baking powder
2 bananas, ripened
1 tbsp cocoa powder
1/2 tsp salt
1 tsp ground coffee
1-1/2 cup choice of milk
Fresh or frozen raspberries
Dark chocolate chips (60% or greater)
Unsweetened coconut flakes
Combine your ingredients in a blender and blend until smooth (bowl and whisk works too!). Heat a pan over medium heat and prepare with non-stick spray. Add your batter, about 1/4 cup per pancake. Sprinkle with chocolate chips and raspberries before flipping. Cook to desired texture and top with coconut flakes (optional). I enjoy my pancakes with a drizzle of melted peanut butter, but these are delicious enough to eat plain if desired!
Adapted from: Colourfulpalate.com
Kristen Chang is Registered Dietitian Nutritionist (RDN), Certified Specialist in Sports Dietetics (CSSD) and triathlete residing in southwest Virginia with her husband and dogs. Follow along as she shares favorite fueling recipes, general wellness and sport nutrition tips and stories from her athletic endeavors.
Another year has flown by, which means it's time to sit back and reflect on the past season. It has been a season of challenge in many regards, and most definitely not the season I had hoped or planned for. Thinking back to my coaching meeting in January, coach Jim and I had discussed taking things to the next level and I set some pretty high goals for myself. That remained the plan through June, until I through a complete 180 by dropping Chattanooga and deciding to focus on my health. I can vividly remember that day, sitting next to the pool after a short workout when coach asked if Chattanooga was still in the cards. I don't remember whether or not I actually responded, but I do remember the emptiness and defeat I felt in that moment knowing in my heart that the answer was no. I consider myself a "fighter"... being Italian makes me stubborn to the core and I am very loyal to the commitments that I make. However, in that moment God was calling me to let go of my own personal plans and trust in Him instead. As humbling and difficult as it was to walk away from Ironman training this past season, I'm incredibly glad that I did.Hearty Miso Soup
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