Pocket Power Pancakes

I have a friend who is training for his first Ironman Triathlon. Wow! I feel both inspired and tired just thinking about that.  He told me he had been doing some experimenting in the kitchen to come up with a "pancake" he could eat while training that would have wholesome ingredients, good taste, and be easy to take along.   Could I help him in his quest?  I was willing to try. And I am so excited with the result!

I have run 3 marathons and have participated in other endurance races and events, so I have some experience with the challenge of fueling up while you are taxing your body.  I have used gels, sauces, gummies, bars, and waffles.  I think Clif Bars are my across-the-board favorite bar for taste. But they can be too much bulk in my belly if I'm running or riding hard.  I recently tried the Honey Stinger Waffles. These are tasty and didn't bother my stomach during a hard run. But they are pricey--about $1.50/each retail.  

I wanted to make a fuel-up treat that would be easy on the stomach, taste like REAL FOOD (and be made from it), and fit in your pocket.  I didn't succeed right away, but after a couple of tweaks, we had a winner!  

These are truly quick and easy to make. Even the baking-challenged can make pancakes, right? That's all it takes!

Here is the ingredient nutrition fact break down.  The chocolate chips are optional. They make them prettier, but aren't needed for taste. My pickiest child preferred them without the chocolate drizzle. 

Here 's the how-to:

(Recipe follows)

Put all dry ingredients in food processor. 1 cup rolled oats, 1/3 cup milled chia seeds, 1 teaspoon cinnamon, 1/2 teaspoon baking powder, 1/4 teaspoon sea salt

This is the only ingredient you may not have on hand regularly. I bought mine at Fred Meyer (a Kroger company grocery store).  They are also available on Amazon here.

Process the dry ingredients a bit--just enough to break up some of the oats and blend the ingredients.

Add one banana, 1/3 cup honey, and 1/3 cup coconut oil.

Process a bit more, and you are ready to cook!

Heat a griddle or non-stick frying pan to medium-low heat.  I used my 1.5 Tablespoon scoop to make each one the same size; a heaping tablespoon would be about right as well. 

These won't spread out like pancakes on their own. Drop the spoonful onto the griddle and then flatten it with the back of the spoon to about 3" in diameter.  Cook about 2-3 minutes/side. This will vary from griddle to griddle.  

Totally looks like sausage patties, huh?  They are seriously yummy. The banana and coconut oil keep them moist and, along with the cinnamon, make them taste delicious!

To add the drizzle: Melt 1/3 cup of chocolate chips (white, semi-sweet, or milk), in a microwave dish, stirring every 30 seconds until smooth. Spoon the melted chocolate into the bottom corner of a plastic sandwich baggie. Snip a small hole in the corner, then drizzle the Power-Cakes.  I store mine in the refrigerator. They are delicious and moist right out of the fridge!

Here are some of the semi-sweet drizzled batch.

I wrapped them up and put them in the fridge. 

Easy to take on your next workout! You'll look forward to fueling up!

Pocket Power-Cakes

Makes 16

Ingredients: 

1 cup rolled oats

1/3 cup milled chia seeds

1 teaspoon cinnamon

1/2 teaspoon baking powder

1/4 teaspoon sea salt

1 medium banana

1/3 cup coconut oil

1/3 cup honey

1/4 cup chocolate chips (optional)

Directions:

1. Place dry ingredients (except chocolate chips) in a food processor. Process a few seconds, just cutting up oatmeal a bit (not fine).

2. Place wet ingredients into food processor on top of dry ingredients. Process until well incorporated.

3. Heat griddle or non-stick frying pan to medium-low heat.  Scoop batter in heaping tablespoons onto griddle, spreading each scoop to form a 3-inch circle.  Cook about 2 minutes per side.  Remove and cool.

4. In a microwave-safe dish, heat chocolate chips, stirring every 30 seconds until smooth.  Spoon melted chocolate into the bottom corner of a plastic sandwich bag. Snip a small hole in the corner with scissors. Drizzle the tops of the Power-Cakes. 

5. Store covered in the refrigerator. 

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Three Athletic Gear Money Savers: Plantar Fasciitis Sock, Trail Gaiters, DIY Race Shirts

One thing I like about making my own things, aside from the money saving, is that I can make things just the way I want to. The ability to customize something is really almost priceless. So much of our lives are processed and mass-produced, knowing something you use regularly is made by you, for you, and just the way you want it is empowering.

I realize this post is a bit different than my typical cutesy craft or yummy food, but I started this blog to document what I was making, and this is what I have made recently. Hopefully it will be helpful to somebody. All 3 of these certainly have been helpful to me!



Money Saver # 1: Copycat of the Strassburg Sock

I own one of these. It is amazing. If you have Plantar Fasciitis, I highly recommend it. It stretches your plantar fascia while you sleep, so you don't wake up with horrible foot pain.  They run about $40. 

However, its construction is not complex. My dear husband now wears mine, and I needed a couple of new ones. So, I decided to make a copycat. Is it as good as the original?  Close.  Will it work? You betcha! Is it cheaper? WAY. 

My beautiful sock. These were originally part of my get-up for a Ragnar Relay a couple of years ago. We were the "Ninja Tortoises." :)

You will need:

• 1 *SWEET* knee-length tube sock. Soccer socks would work well, too.
• 1-inch D-ring
• 10.5" length of hook-side-up 3/4" wide Velcro
• 6.5" length of fluffy-side-up 3/4" wide Velcro
• 22" length of 3/4" wide belt webbing

Simple enough, huh?

1. First step is to sew the Velcro onto the webbing. This was hard to photograph because it is all black, so I made this little diagram. You can click on the picture to see it larger if need. 

2. Once the Velcro is all sewn to the webbing, sew the edge of the webbing that doesn't have any Velcro on it to the middle of the toe seam on the sock. 

3. Now, sew the D-ring to the middle front of the top of the sock. Use a whip stitch and don't be stingy on how much thread you use. You want that baby on there tight. 

4. Now put on the sock. Lift your toes a couple of inches off the floor. Pull the webbing through the ring and fold it over, allowing the Velcro to catch.  Go to bed like this, and your heel pain will subside. It may seem weird at first to sleep with  your toes pulled back, but you will get used to it, I promise! And the relief you will experience will make it all worth it!

Money Saver #2: Trail Running Gaiters

Trail running is a growing sport and one of my favorites. A long run seems so much shorter when you are watching for roots and rocks instead of just looking to a stop sign 3 blocks ahead. 

One piece of gear that can make a big difference on the trail is gaiters. My husband had to stop twice during his first marathon on Saturday to dig rocks out of his shoes. Trail running gaiters would have saved him from that issue. Not to mention the protection from sharp plants, rocks, and roots.  

To make these I used an excellent tutorial from Adventure Lisa.  Go check it out to get the basic materials and measurements.

I did change a couple of things for ours. First,  my husband really wanted ours to be made of Neoprene. I am glad, since it will be much more durable than the typical thin stretchy synthetic used. I would worry about a Lycra-type fabric snagging easily. 

The other change I made was to add a piece of elastic to wrap around the bottom of the shoe, in place of the elastic around the base of the gaiter.  This was a personal preference thing. I feel better about the gaiter staying in place with it actually wrapping around the bottom of my shoe than just having elastic around the base. I don't want to be messing with it mid-run.

See how it covers the entire shoe opening and gently hugs my leg at the top?  

And here they are off. My stitches aren't professional, but they are strong.  (Kind of like me as a runner.:))

Money Saver # 3: Custom Running/Race/Team Shirts

So, I mentioned my husband ran his first marathon on Saturday. It wasn't an official race. He decided he wanted to run a marathon a few months ago, so we made a training schedule and worked toward the goal. 

This was my third marathon. My first two were official races, so I knew the significance of having something tangible to remember the event by. I still carry my first marathon finisher's medal on my key-chain. I won't wear my shirt from my second marathon to exercise in because I don't want it to get stinky.  You get it--I decided he needed something. But getting just 2 nice tech shirts with something custom printed on them (and done right so it won't peel off), was harder than it sounds. Most custom printers have minimum order requirements of at least 6--usually more. 

Then I stumbled on nduranc.com. 

I chose the shirt color and sizes (they even had women's cuts), emailed them the text graphic, and I had the shirts within 4 days.  The representative I worked with was quick to respond and clear. And the shirts were $16.95/each.  They are true to size, high quality, and the printing is well-done.  SCORE! 

I will definitely keep this money saver in mind for future running events.  

Oh, yeah. And the name of our marathon is what my husband texted me a couple of weeks before the big day when I asked him what we should call our "race."  Hahaha! 

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