As most of you know I am a Brand Ambassador for FlapJacked and have been for some time now. The reason I continue to work with them is that the product tastes great, and I mean that about the Mix and the Muffins. Beyond that they are great people who support me through all of my endeavors regardless of how stupid they may be.

One of the other main reasons I love the product as much as I do is that you can be very creative with it. From cookies to crepes to cakes of all shapes and sizes. This recipe is for an individual sized cake that you can make in about 10 minutes but comes with all the flavor of a cake that has been labored over for hours.

I hope you enjoy this recipe as much as I enjoyed eating the results

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Published in Snack/Dessert Recipes
Friday, 11 January 2013 13:42

Carrot Cake Waffles

Carrot cake waffles are the second installment in my desire to convert desserts into waffles.  The first forays were the Black Forest Waffles and those were a success so building on that was going to be a challenge.  I started with Apple Pie Waffles that were good but left a little something out so I need to tweak my recipe before I post it.  The carrot cake waffles on the other hand hit the nail on the head. Originally I was going to post a cooking webisode on how to make corn tortillas, but then the carrot cake waffles were made and blew that recipe out of the water.  I can post that video tomorrow but I wanted to get this recipe up today so that you could make them this weekend.  These would be perfect on a lazy sunday morning or if you can swing it right after a race.  Imagine having carrot cake waffles after running your heart out.  Wait, I don't have to imagine as I'm racing tomorrow.  Looks like I will be making these waffles again tonight, freeze them and then when I get home from the race I will have a great recover meal. Enough about me and races you are saying so with that I will provide you with the recipe to the carrot cake waffles:

Carrot Cake Waffles


  • Waffle: 1/2c garbanzo bean flour, 100g shredded carrot, 1 tsp cinnamon, 1/4 tsp nutmeg, 1/4 tsp all spice, 1 Tbsp Pecans (chopped), 1 Tbsp Vanilla, 3 Tbsp Egg Whites, 1/4c water
  • Coconut Whip: 1 can coconut milk, 1 Tbsp shredded coconut

Servings: 1 Nutritional Information:

  • Waffle: 330 calories, 45g Carbs, 8g Fat, 18g Protein, 12g Fiber
  • Coconut Whip: 57 calories, 2g Carbs, 5g Fat, 0g Protein, 1g Fiber


  • Purchase a can of coconut milk the night before, turn it upside down and place in fridge.
  • In a bowl combine the flour, carrot, cinnamon, nutmeg, all spice, pecans.
  • Once dry ingredients are well combined add in the wet ingredients (vanilla, egg whites, water) and mix until a batter has been formed.
  • Heat up waffle iron and follow the instructions of your waffle iron.
  • While waffles are cooking take the can of coconut milk out and open the bottom.
  • Scoop out the thick coconut milk and add 1 Tbsp shredded coconut and mix well.
  • After waffles are done remove from waffle iron and plate
  • Top with coconut whip, honey and extra pecans.

Raisins are also a favorite to be added to carrot cake so add them to your carrot cake waffles is you so choose.  You can also top the waffles with walnuts if you do not have pecans as well as real maple syrup instead of honey.


Published in Breakfast Recipes
Friday, 04 January 2013 11:44

Black Forest Cake Waffle Recipe

Black Forest Cake waffle was inspired by the recovery smoothie I made this past weekend.  I have been mesmerized by this cake for sometime and I am not sure why. Black Forest Cake is essentially nothing more than chocolate and cherries but for some reason when you make it into a cake I lose my mind.  Maybe it is the tartness of the cherries or the sweetness of the chocolate, but either way these flavors work very well together.

When I went to bed on Wednesday night I knew that I was making these black forest cake waffles for lunch.  Then I jumped into the water at the pool on Thursday morning and the water was so hot that the only thing keeping me going was the thought of these waffles.  I had 2500 yards to swim and with every turn of my arm my mind would wander to black forest cake, waffles, breakfast…..make now.  It got to the point that I lost count of how many laps I had done and I was only doing a 100y set.  Seriously, this is how bad I wanted these waffles.

It is no secret that I love waffles and when I get on a streak I tend to not stop.  Everything I look at becomes a recipe for waffles.  Earlier this week I posted Savory Greek Waffles and you want to know why?  It’s because I had made a Cobb Salad the week before.  I am now having thoughts of how to make waffles out of avocados after seeing this recipe for Avocado Creme Brûlée.  I am also having visions of an Apple Cider Waffle based on the recipe from the Apple Pie Oatmeal I posted about last week.  I guess what I am saying is that anything, and I mean anything, will taste great in waffle form.

Black Forest Cake Waffles

Ingredients: 1/2c Extra Thick Rolled Oats (I use Bob's Red Mill), 1 egg, 70g Frozen Cherries, 1 Tbsp Unsweetened Cocoa Powder, 1 Tbsp Chocolate Chips (I prefer dark chocolate or breaking off pieces of a dark chocolate bar), 1 pinch baking soda, 1 pinch baking powder, 1 Tsp Vanilla Extract, 1 Tsp Almond Extract (or use 1 oz raw almonds), 1/4-1/2c water (depends on how thick you want your batter)

Servings: 1

Nutritional Information: 317 calories, 55g Carbs, 9g Fat, 10g Protein, 9g Fiber


  1. Pre-heat your waffle iron.
  2. Blend the oats to create oat flour (or just use oat flour but I like the oats since I can blend on my own = cheaper!)
  3. In the blender add the cherries, cocoa powder, baking soda, baking powder, vanilla, almond and water and blend until well combined.
  4. Remove the batter and pour into a bowl.  Fold in your chocolate chips.
  5. Once waffle iron is ready pour batter and sit back and enjoy the smell of Black Forest Cake waffles cooking up.
  6. After your waffle iron informs you that the waffles are ready remove them carefully and plate.

There are so many things that you can do at this point and here are a few:

  • Serve with coconut milk whipped 'cream'
  • Place the coconut milk whipped 'cream' in center and make a sandwich then freeze for a black forest cake cream sandwich.
  • Serve with your favorite ice cream.
  • Serve with orange and a banana.

Let your imagination run wild and be creative with how you enjoy these waffles.  On this day I enjoyed them with some extra fruit.

Have Any Recipes For 'Non-Standard' Waffles?

Have Any Ingredients You Want Turned Into A Waffle?

Thank you for reading!


Published in Breakfast Recipes

My sweet tooth has been raging since last Thursday.  How do I know it was Thursday?  It is because I was so beat after the Disco Triathlon and had no recovery with a full week of training that on Thursday I collapsed.  I took a nap mid-day and when I woke up there wasn't a food I did not want to consume.  I found my step-sons M&Ms and those poor little candies did not stand a chance.  I woke up in the middle of the night and went and took out the Nutella and spread it on thick onto a banana.  My body was craving carbs and worse yet it was looking for chocolate from a wrapper. I thought to myself that weekend that I need to control the cravings and the ingredients and still hit that sweet tooth spot.  Maybe even make a candy that had some protein in it as well and that is when the package of Reese's Peanut Butter cups were staring me in the face.  I am a big fan of this candy as I pretend that the peanut butter in them compensates for the chocolate.  It's a mind game you know. I started to think that there was a better way to make this product and have it be made with a lot less ingredients and a way to get the kids involved as well.  I broke down the candy into two parts:  1) Chocolate 2) Peanut Butter.  Seemed simple but I wanted my chocolate to shine and not just be chocolate and that is where the chocolate flavor of HoneyMilk came into this recipe. Here is the recipe to Baha's Chunky Almond Butter Cups: Ingredients: 150g + 150g Dark Chocolate Chunks, 4oz +4oz Chocolate HoneyMilk, 12Tbs Chunky Almond Butter Servings: 12 Directions:

  1. Line a muffin tin with cupcake foil and set aside
  2. Bring a pot of water to a boil and place a glass bowl on top.  Make sure the glass bowl does not touch the water.
  3. Put 150g of dark chocolate chunks into glass bowl and allow it to begin to melt.
  4. Once chocolate starts to melt add in 4oz Chocolate HoneyMilk and stir until chocolate is completely melted and has a nice shine to it.
  5. Remove from heat and begin to fill cupcake liners with ~3 Tbsp of the chocolate.
  6. After chocolate has lined bottom of cupcake liners place 1Tbsp of chunky almond butter in middle.
  7. Repeat steps 3 through 5 except you are now covering the chunky almond butter with the chocolate.
  8. Place muffin pan in freezer until chocolate hardens or approximately 45 minutes.
Enjoy this sweet treat for breakfast after a run or in the evening with a glass of your choice of milk.
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Published in Athlete's Plate