Thursday, September 6, 2012

Zucchini Coconut Flour Griddle Cakes

Today is cleaning house day. Look at this pile of clothes to be donated! Making progress. We just have 3 more boxes to unpack and I would say we're officially "moved-in!"

Pay no mind to my rabid fur child.

Do you eat wheat? Put down that "healthy" bagel and read this article. If you're participating in the WLC, aren't you happy to cut that sh!t out now? I fight a hard battle giving up wheat, because it's seriously in everything. But, I'm beginning to see it isn't just diet dogma, it really is a health-concern.

Check out my Whole Life Challenge page in the Navigation bar if you're participating, I've included some great links and helpful tips. What are you doing to get prepared?

I recommend:

  1. Review the website and FAQ's. Print out the rules and FAQ's to keep on hand.
  2. Fill out your profile page.
  3. The day before the Challenge begins, take your body measurements and weigh yourself. Include this in your profile (if you wish).
  4. Visit the blog and read all of the posts from the beginning, make sure you're tracking.
  5. Check out the Forum and get involved. There are so many great posts and other questions that have been answered from other WLC'ers. 
  6. Print out the Allowable Foods list, and circle the foods you know you'll like.
  7. Google a few Paleo/WLC compliant recipes with these ingredients. 
  8. Create a simple meal plan, 2 breakfasts, 2 snacks, 2 lunches, 2 dinners.
  9. Create a shopping list, head to the grocery store.
  10. Clean up that pantry! Clean out all of your non-WLC compliant foods. Put them in a box and give it to someone to hold onto, OUT of your house, or just donate it.
  11. Research restaurants in your area that offer WLC compliant foods.
  12. Brainstorm your workouts and set the time aside daily.
  13. Get your mobility tools in order at home: lacrosse ball, foam roller, PVC pipe, bands, etc.
  14. Make sure you have your fish oil. Any brand/dosage works for the WLC.
And as promised: a recipe!

Zucchini Coconut Flour Griddle Cakes 
(inspired from Balanced Bites)

These are wonderful with a side of bacon and tomatoes. I topped mine with fresh scallions and soft ceviche.


Makes 3 medium sized cakes
  • 1.5 tbsp coconut flour
  • 3 eggs or 9 tbsp egg whites
  • Scant tsp baking powder
  • 2 cups shredded zucchini (using a food processor with a shredding disc or cheese grater, keep skin on)
  • coconut oil or bacon grease to pan-fry in (amount will vary)
  • salt and pepper to taste


Sift the coconut flour into the eggs with the baking powder and beat them together. (Coconut flour often has clumps, which is why we want to sift it.)

Strain the liquid out of the zucchini by squeezing it with a cheese cloth.

Stir everything together. Let mixture sit for 5 minute to allow the baking powder to activate (this makes the cakes fluffier).

Use a large cast iron skillet over medium-low heat with coconut oil or bacon grease coating the pan. 

Spoon the mixture into the pan in desired sized “cakes.” I made mine pretty large at roughly 4-6″ in diameter and cooked them one at a time but you can also make smaller ones and load up a pan with 3-4 at a time.

Serve warm or at room temperature/on-the-go- alone or with sausage or bacon. Yum.


Add any other spices or fresh herbs that you like to the mix! I added, cilantro, garlic, topped with fresh scallions and a few slices of avocado.


Yesterday's workout was insane killer-clown-posse-style.

We follow the OPT method of training at our box. I have to admit, I was a little skeptical when I first looked over the whiteboard. The workouts are not your traditional MetCons, which I love. MetCons are pretty much the heart of CrossFit. There is something beautiful about Fran and Helen for a reason.

Alas, OPT is kicking my ass. The last 3 days of workouts have left me feeling ate up. The concept of intensity (quality) over quantity is being hammered more and more into my head every day. Yesterday's workout left me in a pool of sweat, quivering for life.

After a front squat/deadlift couplet:

6 RFT:
10 burpees AFAP
30 seconds AFAP Airdyne
4:00 rest between rounds

Right? That almost didn't even look like a workout to me. 4 minutes of rest?! Until it started. And burpees as FAST AS POSSIBLE became the longest 15 seconds of my life, and those 30 seconds on the Airdyne almost brought me to tears. I tried to maintain at least 13 calories each round on the Airdyne, but my legs, oh Lord, my LEGS.

It's all about intensity people. I was sucking serious wind after each round, layed out like death.
It doesn't look that beast mode though. Anyone can do burpees. Anyone can row/run or Airdyne. Nothing technical about it. Yet my body feels like it went through a cheese grater today. (That could just be a serious case of DOMS catching up with me since Monday.)

Thursday's and Sunday's are generally my rest days. I follow the CrossFit prescription of 3 days on, 1 day off. It keeps me feeling fresh and not over-worked. I hit every workout pretty hard and feel pretty decent. I'm always excited to get back into the gym on Monday.

Do you plan your rest days or just take days off as you "feel the need" to?


  1. Although i'm not able to participate in the WLC (Dangit!) you have me SERIOUSLY considering giving up wheat (but I REALLY don't wanna!) I eat whole oats DAILY, and i'm such a creature of habit but.... maybe i'll experiment... after my cruise next month... lol
    And I usually take at least 1 day off each week, sometimes i'll take the whole weekend off, just depends :)

  2. Our family's been mostly wheat free for 3 years now, the kids total wheat free, hubs and I treat ourselves every once in a while. My son has autism and we saw so much development as soon as we removed it from his diet and it's cured my insane migraines.

    1. That is WONDERFUL news! I find that my acne really reacts to gluten; when I cut out gluten, it really goes away. Gotta love that inflammatory response! ;)

  3. I love this recipe! I am a huge fan of coconut flour! I have yet to see a WOD with as fast as possible as prescribed but I scared for when I do! Ugh that sounds terribly hard!

    1. It's kind of odd, at least I though, to even see AFAP prescribed - aren't all WODs supposed to be as fast as possible? But this really takes that lactic threshold to a WHOLE NEW LEVEL.

  4. Hey Courtney! I'm doing Whole30 right now. Your list looks great. The only other advice I would offer is to meal plan for at least a few days (I try for a full week) and designate one day (Sunday for me) for food prep and making large batches of stuff to eat for the week. The first few days were rough and I was spending so much time in the kitchen. Once I got a good plan together it has been much better and much less stressful. Eating so strict is stressful enough!

    The hardest part for me so far is finding foods without sugar in it. Everything has sugar in it! Can't find bacon (even uncured) without sugar anywhere. I also miss my post-wod protein shakes. Eating after a workout is a battle I fight every day.

    1. This Challenge isn't anything CLOSE to Whole30. We are allowed legumes and a shake post-wod from a clean source of whey protein, like SFH. We are also allowed Stevia, just not the unbleached, modified kind.

      Thanks for the additional tips - food planning and meal prep is crucial. How are you liking your results thus far?

    2. It's tough some days, but my body feels a lot better and that's after eating paleo/zone for a while. Staying away from sweets has always been hard, I'm doing good so far. I used to eat a ton of fruit and I'm working on cutting back on that. Can't weight myself until the end of the month, but some of my clothes fit a bit looser already and it's only been a week!

  5. So coconut oil or VIRGIN coconut oil? Practical Paleo doesn't specify and i'm not entirely sure the difference since they're both cold pressed. Any ideas for what to do with squash seeds (I don't have a garden for composting anything)?

  6. Hey Courtney!
    I've been following your blog for some time now and I absolutely LOVE everything you are about. I myself am more of runner/bodyrock kind of girl with moderate strength (more upper than lower body), but I really want to hit the weights harder but it is difficult to do that on my own. Life is rough as a college student as crossfit boxes are soooo expensive (at least the ones around here).
    I was just curious if you have always been into crossfit and/or heavy weight lifting, and how long it took you to really build a good strength foundation.
    Keep up the awesome posts
    Natasha :)

  7. Thanks for the recipe! I saw these on a previous post and was hoping you would share the yummy recipe! I also REALLY love that it is made with coconut flour instead of almond flour. After reading why you hated almond flour I found myself staying clear of it for good!

    As for rest days, I tend to go hard M-F and take the weekends off, but am really reconsidering. Lately I have seen my body really struggling on Thursday and I wonder if it is trying to tell me to rest and recover instead of push, push, push. I may have to try this next week and see if it makes a difference.

    I have been meaning to you have any tips or tricks for using your foam roller to release tension in your shoulders, neck and middle of the back?

    You rock! Thanks so much!

  8. Yay, I'm so glad you posted that recipe, your photo the other day looked delicious and I'm a big fan of zucchini!!

    I usually do Crossfit Monday - Wednesday - Friday and then try to do something (running, swimming, random gym class, walking etc.) on at least 2 other days as well.

    I'd love to be able to get to Crossfit more but I just don't have enough time as I work full time, study part time and our Crossfit sessions are an hour (usually a couple of WODs strung together or strength work and a WOD) and it takes me a while to get there and back. I think I'd also be too sore if I went three days in a row, I like having a day's break in between.

  9. Great tips! I just finished my first Whole30 so I feel pretty confident going into the WLC!

    I usually take 2-3 days "off", just kind of depending on how I feel and my schedule.

  10. I take rest days when I feel like I need them. I do the WODs that ChaseFordEndurance puts out and they recently changed the formatting - which is killing my ass. I'm so sore today sitting on the toilet is serious work. I took today off and did yoga - i freakin' hate yoga, but i'm so sore... and i needed some instructed stretching.

  11. Perfect timing for your post! I have a bunch of homegrown zucchini that needs to be used up, and other than zucchini noodles and roasted zuke chips, I've run out of ideas.

    love your hardcore workout ethic! i've had to back off for a bit since my recovery/rest has been difficult due to sleep issues (adrenal fatigue). i've joined a new crossfit box, and yes, intensity is key!

  12. I want a rowing machine SO bad. What brand are those? I'm looking for a high quality one, not some cheap piece of crap that will fall apart the first time I use it! Thanks!
    Jamie in Arkansas

  13. Yes! That's the recipe I'e been waiting for. :)

  14. yum made these zucchini fritters for lunch today and they were great! took your serving suggestions too. although i think you meant "chevre" not "ceviche" haha i think ceviche is fish! thanks for the recipe!

  15. Holy smokes you weren't kidding about that workout! I completed it this morning and I still feel puke-y nearly an hour later. So rough!

  16. We don't have airdynes at our wellness center, but could I just use the bikes that are in our fitness room designed for spinning? What speed would you recommend for using those?

  17. 3 Researches SHOW How Coconut Oil Kills Waist Fat.

    The meaning of this is that you actually get rid of fat by consuming Coconut Fat (in addition to coconut milk, coconut cream and coconut oil).

    These 3 studies from big medicinal journals are sure to turn the conventional nutrition world around!