Dining In 1 minute 23 February 2018

Recipe: Pre- or Post-Workout Pancakes

Fuel up on these flapjacks before or after your next workout.

breakfast

“I like these pancakes as a recovery after a long base mile ride for turning on the fat burning engine or after a hard workout,” says Matt Accarrino, executive chef of one-Michelin-starred SPQR in San Francisco.

The 40-year-old chef doubles as an avid cyclist, riding anywhere from 10 to 20 hours a week.

A grueling training schedule calls for optimum fuel. Accarrino often starts his mornings with oatmeal or homemade pancakes with a variety of toppings, and then refuels on lean protein, grains, seeds and roasted vegetables after a ride.

“The general rule is to eat three hours before a competitive event or long day like a century ride,” he advises.

Accarrino’s pancakes—a mix of flour, flaxseed, chia seed, cinnamon, coconut flour and coconut oil—are a ritual in his house, and he usually scales up the dry mix to five times the recipe. “Having a pre-mix of the dry [ingredients] makes quick prep work, especially helpful when I eat these three to four times a week.”

The usual post-workout toppings consist of almond butter, bananas, toasted almonds or pecans, and maple syrup or agave nectar.

“Make them once and I promise they will become a staple in your diet.”

Pre- or Post-Workout Pancakes with Almond and Banana

Courtesy of Executive Chef Matt Accarrino, SPQR, San Francisco

Ingredients


1 cup flour*
4 1/2 Tablespoons granulated sugar (or 45 grams honey)
2 teaspoons baking powder
1/2 teaspoon baking soda
1/2 teaspoon kosher salt
4 teaspoons flaxseed (optional)
1 teaspoon chia seed (optional)
1 teaspoon ground cinnamon
1 Tablespoon coconut flour or protein powder (optional)
2 Tablespoons vegetable or coconut oil
1 whole egg
1 cup 2% or skim milk (or water)
1/2 teaspoon vanilla extract (optional)
Non-stick cooking spray
Natural almond butter, for serving
Fresh banana, sliced, for serving
Almonds or pecans, sliced and toasted, for serving
Maple syrup, agave nectar or honey, for serving

Method

1. Combine all of the dry ingredients in a large mixing bowl.

2. In a separate bowl, combine the wet ingredients; mix the wet ingredients into the dry.

3. Heat a non-stick pan over medium heat and coat with non-stick cooking spray. Ladle the pancake batter into the pan and cook until bubbly and set; flip and cook the other side; repeat until all the batter is used.

4. For serving, smear the top of the pancake in each stack with a tablespoon of almond butter; top with sliced banana and toasted sliced almonds. Serve with maple syrup, honey or agave.

*If using gluten-free flour like Cup4Cup, you will need to add 1/3 to 1/2 cup more liquid.
**If scaling the recipe up five times, measure 1 1/2 cups of the dry mix and add the wet ingredients day of.

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