I only started Crossfit a year ago so this is my first time competing in the Opens! Even though I have absolutely, positively no chance in going to the Games - or even Regionals - it is still a really cool experience to compete with over 100, 000 other Crossfit athletes worldwide!
This morning I completed the first workout, Open WOD 13.1. It feels really good to get that first workout done and under my belt, especially since it was pretty fierce sounding:
I finished with 121 reps! (So, for those not familiar with Crossfit, I completed both sets of 40 & 30 burpees, plus 30 45# & 21 75# snatches. Make sense?) Overall, I'm pretty happy with my score. Of course, hindsight is always 20/20 and I am now thinking of how I'd do it differently next time but whatever. I'm going away this weekend (NYC!) so there's no opportunity to redo it and that's just as well...I'm already sore!
ANYWAY, let me dish up what you actually came here for: the German apple pancake. Well, that's what the recipe was named at least; I might have said it was a muffin. (Perhaps there's a reason its called a pancake in the first place? Anyone German here?)
But really it doesn't matter what it's called as long as it is delicious, right?
One bit of advice I have for you: make sure to cook 'em completely. Mine were just a tad underdone and, while still yummy, they were a bit eggy in the middle, as tends to happen when using coconut flour.
German Apple "Pancake"...Muffin...Thingy :)
recipe from Civilized Caveman
makes 7 to 8
1 cup almond milk (I used unsweetened)
3 tablespoons coconut oil, melted
2 teaspoons vanilla extract
2 teaspoons pure maple syrup
1/4 cup coconut flour
1/2 teaspoon baking soda
1/8 teaspoon nutmeg
2 apples, cored, peeled, and diced (I used Fuji)
2 tablespoons coconut oil
2 tablespoons raw honey
1 teaspoon cinnamon
1 teaspoon nutmeg
Juice from 1/2 lemon
Chopped pecans, as many or as little as you want
1. Preheat oven to 425*. Grease large-cup muffin tin or 8 ramekins (placed on a baking sheet) with extra coconut butter.
2. In a large bowl, whisk eggs through maple syrup.
3. In a small bowl, whisk coconut flour through nutmeg.
4. Mix the dry ingredients into the wet ingredients; beat until well combined. Set aside.
5. In frying pan, melt the 2 tablespoons coconut oil and raw honey. Stir in cinnamon, nutmeg, and lemon juice. Cook 1 minute. Stir in the apples. Saute a few minutes and get 'em all coated up.
6. Divide the apple mixture evenly among your greased tin/ramekins. Top with an even amount of the egg/coconut flour mixture.
7. Bake for 20 minutes at 420*. Then, reduce the heat to 375* and continue baking for another 20 minutes, or until cooked throughout.
8. Sprinkle with the chopped pecans before serving. I liked topping mine with a little extra maple syrup, too!