I got a good cardio workout in today, plus those evil PT exercises:
- Leg lift series (wearing 5 lb ankle weights on each ankle, per PT):
Single-leg-lift-crunches x 30 each side
Side leg-lifts x 30 each side
Lying on stomach, lift one leg back, foot pointed x 30 each side
- 30 mins cycling, using Random intervals, average level 8.
- 30 mins swimming laps.
I was feeling all that cardio today, more-so than earlier in the week. I greatly enjoyed a little nap afterwards. 🙂
As always, exercise needs to be paired with a good diet to be effective. Last night I made a stellar carne asada and baby kale salad (if I do say so myself) and I thought you might appreciate the recipe. Paleo and delicious!
Paleo Carne Asada
Ingredients (for 2-3 people):
Note: Sauce ingredients make enough for up to 9lbs of meat.
- 3lbs Grassfed Skirt Steak, tenderized (the more you tenderize, the more it will soak in the sauce)
- 3/4 cup orange juice, preferably fresh squeezed
- 1/2 cup lemon juice, preferably fresh squeezed
- 1/3 cup lime juice, preferably fresh squeezed
- 4 cloves garlic, minced
- 1/2 cup Bragg’s amino acids or coconut aminos
- 1 tablespoon chipotle chili powder
- 1 tablespoon ground cumin
- 1 tablespoon smoked paprika
- 1 teaspoon dried oregano
- 1 tablespoon black pepper
- 1 bunch fresh cilantro, chopped
- 1/2 cup olive oil
- Optional: 1 dried chipotle pepper finely ground (this will really make the dish spicy, without it the sauce isn’t too hot, I didn’t add it personally)
- Mix all ingredients and whisk until well-mixed. Remove one cup of the mixture and reserve it for later.
- Add the steak to the marinade and marinate covered in the fridge anywhere from 5-24 hours. Skirt steak is traditionally a tougher cut so the longer it marinates the more tender it is, though some skirt steak (like the Boyden Farm one I purchased from Vermont) is already quite tender so 5 hours is enough time. If it’s particularly tough you can let it marinate for up to 48 hours.
- Preheat your grill to a medium-high heat.
- Grill ~5 mins each side for medium rare.
- Slice the meat across the grain. Pour the rest of the marinade over the meat and serve.
Baby Kale Summer Salad
- 3-4 large handfuls of baby kale
- 1 bunch fresh cilantro, chopped
- 1 ripe avocado, cubed
- 1 large handful of cherry tomatoes, sliced in half
- 1 medium-sized lime, juiced
- salt and pepper to taste
- Mix kale, cilantro, avocado and tomatoes.
- Add salt and pepper to taste.
- Toss with lime juice.
The salad and steak really compliment each other. I love mixing warm meat with cool veggies this time of year. For the salad, definitely feel free to add whatever fresh vegetables you have around. I grabbed a zucchini from my garden and forgot to use it but thankfully I have more kale and will be recreating this salad again tonight. It’s been a staple in my lunches as well as it’s a very easy salad to through together at work and lime + cilantro is basically like crack. So tasty!! Enjoy!
About two weeks ago I wrote a long post about how I injured my knee at the end of May and the many frustrations I’ve had seeking proper treatment for it. I thought it was my best entry ever, which meant, naturally, that the entire body of the post disappeared when I hit “publish”. After much ado, tech support let me know there was no hope in getting it back. I will hopefully wrangle up the hutzpah to re-write it at some point, but for now I’m just moving on.
So, quick facts on what’s up:
- The last week of May I banged my knee against the climbing walls while bouldering (not unlike me, I have very little grace in my legs when I climb) and bruised my distal quad tendon right at the top of the patella.
- The very next day I could barely move my knee and was in a ton of pain. Ice/rest/elevation and I was getting better.
- Feeling better, I went back to my normal workouts, which left me unable to walk for two days…crap.
- Spent a month modifying workouts and using ice when needed. No pain killers. Still struggling with pain so I saw my PCP, who sent me to an Orthopedist, who diagnosed me with a very small tear on the distal quad tendon and sent me to Physical Therapy.
- I haven’t been able to teach yoga since I can’t squat or lunge, I also can’t run/jump or do bodyweight exercises with significant quad engagement. Not easy, but I’ve been making it work.
- Just started PT yesterday, which already has made a difference. I have scar tissue in my quad so it will take 4-6wks to repair, as opposed to ~3 if I came in right away, but it WILL repair.
So I’m looking at about another month of recovery as long as I’m careful and keep my fitness up. Unfortunately, much of what I’ve been asked to do (swimming, cycling) I can’t do at home so my loving partner bought me a 1 month membership at our local
cattle-call gym. It’s one of those fancy Boston Sports Clubs and, frankly, I fucking hate it. That said, recovery is the most important thing. I’m a physical person, I have two physical jobs and I was preparing for a climbing comp in September, which I still have a chance for if I take care of myself. My leg will also, hopefully, be with me my entire life so I have to treat it right.
I’m posting today to start a log of my workouts. This may not be daily, but I thought this would both help me track what I’m doing and possibly help give others with knee injuries ideas on what they can do. The most common thing I see as a massage therapist is clients who get injured, get out of a normal exercise routine, lose fitness and struggle to get it back or give up entirely and become sedentary. I’ve personally seen this lead to chronic health issues including depression, chronic aches and pains, insomnia, and in extreme cases issues like heart conditions and diabetes due to weight gain. Let’s face it, we all know proper diet and exercise make a huge improvement to our quality of health, so the lack of exercise can lead to poorer health. This is one of the reasons I’m fighting to stay fit, while also ensuring I treat my knee right to prevent further injury. The Orthopedist said this is not a time to “play through the pain” unless I want to be back in 6 months with a completely torn tendon; at which point I would need surgery. No surgery, please!
On to the workouts…
First one is a circuit I’ve been doing at home. I start with a 5-10 min warmup and end with ~15 minutes of yoga for a cool down, ensuring that I’m not doing lunges, squats or two-legged planks on the right.
- One-Legged Wide-Arms Pushups x 10 (bad leg on top)
- Bicep and forearm curls x 20 each (10lbs)
- Tricep overhead and push x 20 each (10lbs)
- L side-crunch x 20
- R side-crunch x 20
- Chest push and flys x 20 each (10lbs)
- Kettlebell Seated Twists x 40 (26lbs)
- Weighted sit-ups x 10 (15lbs)
- Butt-lifts->legs straight full sit-ups x 10
- One-Legged Close-Arms Pushups x 10 (bad leg on top)
And here’s what I did for my first two days at the gym:
7/14/14 – Total time: 1:15
- 45 min spin class without standing
- 10 mins stretching
- 8 laps in olympic-sized pool, various strokes
- 10 mins sauna
Reaction: Spin class was SO BORING!! I really struggle with machines that use a lot of cardio but don’t go anywhere. I get the rat-in-a-cage syndrome. That said, I have to bike right now so…
7/15/14 – Total time: 1:15
- 30 mins cycling, using intervals for both speed and tension
- 5 mins upper-body stretching
- Circuit 2x of:
- Chest push and flys on ball x 10 each (12.5lbs)
- Bicep and forearm curls x 10 each (12.5lbs)
- Tricep overhead and push on ball x 10 each (12.5lbs)
- Leg lift series (per PT):
- Lying on back, lift one leg up, foot flexed, and lift upper body into a crunch x 10 each side.
- Side leg-lifts x 10 each side.
- Lying on stomach, lift one leg back, foot pointed x 10 each side.
- Side-crunches x 10 each side.
- 5 mins stretching
- Swam 5 laps, various strokes, one lap with kick board.
- Attempted to sit in steam room, it smelled like a pile of old socks.
Reaction: This was much more my style, even though I still wanted to gauge my eyes out during the cycling. It’s so boring. I have to find a way to make it more fun. The circuit was good, shorter than I’d like but it’s hard to fit everything in before work. As it is, ideally my PT would like me to do 40 mins on the bike and I’d like to have swam longer, but I really needed the circuit to make me feel good in my upper body and abs. I realize swimming is a full-body workout, but as someone who’s used to lifting weights, it’s not enough for my upper body.
Through this process I’m also tightening up my diet. I have been cheating on my food allergy diet off and on since moving back to MA; lots of temptations down here. It’s amazing that in just not eating the things I’m allergic to I drop weight immediately…like 7 lbs in a week. That’s just pure gut inflammation, and I was feeling it as my belly started protruding again. For the record, this is not a calorie-restrictive diet, it’s simply not eating the foods I was diagnosed as being allergic to. Huzzah science!
Speaking of which…after a workout like that a healthy breakfast is imperative! This is what I went for:
Eggs on a gluten-free millet bun with half an avocado with salt + pepper and a small handful of fresh fruit. I have my healthy fats, a good amount of protein, and some carbs to perk me up. Feeling great!!
I started week two of C25K this week. So far it’s noticeably easier this time around and I feel that’s a testament to how my level of fitness has increased over the years. It’s also a huge help that I’ve kept up with a daily yoga practice. My legs were sore last week but daily stretching with yoga, plus a longer class on Thursday night, has really helped make the soreness barely noticeable. This week I also upped my speed in half of the segments that I’m running. The program this week has me alternating running for 1.5 mins and walking for 2 mins for a total of about 29 minutes. I was excited to break the two mile mark yesterday and will try to up my speed when I run again tomorrow. I will say I’m missing my HiiT workouts. I had to shift things around to make room for running so I’m taking a break from HiiT and Kettlebell 2-3 days/wk to running 3 days/wk. While running is great to build my cardio, it’s also a bit boring (especially when compared to HiiT), and it’s not dynamic so it’s uber-focused on legs and core so the rest of my body is just happy I’m continuing to climb and do yoga to keep it active.
I reached a new height in climbing today by killing a 5.9+ route. Regular climbers may not find this impressive, but for me it was a big deal. I specifically chose the route because it had very few jugs and was mostly slopers, pinchers and globes. I hate all of those, though slopers and I have become friendly lately. I’ll also admit the two globes thrown into that route proved to be really nice resting points. But pinchers? We’re still not cool, pinchers. For the non-climbers that read my blog I will eventually explain more about those different holds so sorry if you feel left in the dark for now.
I realized it’s been a long time since I’ve posted a new smoothie recipe, so here’s my current favorite:
Pineapple Mango Smoothie:
- 1/2 cup vanilla coconut milk (recipe here)
- 1/2 cup pomegranate juice
- 1 tbsp flax seed (if your blender won’t pulverize this buy it ground)
- handful fresh baby spinach
- 1/2 cup frozen mangos
- 1/2 cup frozen pineapple
Blend it up in the mixer of your choice! I still love my Vitamix and make smoothies for myself and my partner every morning. If you’d like to indulge in the rest of the meal pictured above, make yourself some Scrambled Eggs with Spinach!
Scrambled Eggs with Spinach (yes, this may sound simple but I’m posting the recipe because I believe my scrambled eggs are recipe-worthy)
- two eggs (preferably free-range organic, even better if they’re local)
- 1 tbsp unsweetened coconut milk (recipe here, omit vanilla and sweetener)
- handful baby spinach
- 1 tbsp coconut oil (or fat of your choosing)
- salt and pepper to taste
- Melt oil in pan over medium-low
- Beat eggs with milk, salt and pepper until slightly frothy.
- Add eggs to pan and move continuously. This is the biggest trick to making light, fluffy eggs; keep them moving constantly. I like to use a heat-safe silicon spatula to keep folding them in on each other.
- When eggs are barely firm (maybe 20-30 seconds in the pan) add the spinach.
- Continue moving constantly until they reach desired firmness and spinach has wilted.
Now have your smoothie and scramble and go take over the world! 😉
When I was a child I thought that meatloaf was a a gross hunk of meat loaded with fat, carbs and cholesterol and covered in ketchup; gross. As an adult, I’ve learned that meatloaf is one of the easiest dishes to make and be creative with. It can also be an excellent source of protein AND veggies. Oh, and did I mention it’s comforting and delicious?
In all the meatloaves I’ve made, I’ve somehow managed to never make the same one twice. Partly because I never write down my recipe, and mostly because I tend to take the kitchen-sink approach and use whatever I have around the house. In my more recent experiments I’ve also found that slow-cooking meatloaf results in the most tender melt-in-your-mouth experience ever, and is really a “set it and forget it” meal. Yesterday’s meatloaf was no exception.
Paleo Gluten Free Slow-Cooker Veggie Meatloaf (or just “Awesome” for short)
- 1.5 lbs grass-fed beef
- 1 lb lean ground pork
- 3-4 medium-sized carrots, shredded*
- 1/2 head of cauliflower, shredded*
- 2 cups baby or regular spinach, shredded*
- 3-4 cloves of garlic, minced
- 3/4 cup almond meal/flour
- 2 eggs, beaten
- 2 tsp sea salt
- 1 tsp paprika
- 1 tsp thyme
- 1 tsp oregano
- 1 tsp basil
- 1 tsp onion powder (or dice a whole sweet onion, I just didn’t have one handy)
- 1 tsp black pepper
- 1/2 tsp cayenne pepper or chili powder (I used chipotle chili powder)
- 3-4 large dashes of coconut aminos (or if not strict paleo Worcester Sauce still has the best flavor)
- Optional: 1 tbsp leaf lard, melted, OR 6 strips of bacon (which I was unfortunately out of)
- 1 jar Paleo GF tomato sauce of your choosing (this is obviously the easy way, you can also make your own tomato paste concoction.
*I throw all of the veggies into a food processor with a shredding attachment to make it quick and easy.
- In a large bowl mix the veggies with the spices and almond flour until thoroughly coated.
- Add eggs, coconut aminos or Worcester sauce, 2 tbsp of the tomato sauce and lard (if you’re using it); mix well.
- Add meat and mix it all together with your hands. Form into a loaf-shape.
- If you’re using bacon, cut the 6 strips in half and line the bottom of the slow cooker with half. Lay the other half on top of the loaf in strips.
- Place in slow cooker and cook on low 5-6 hours or until middle reads at 160ºF.
- Warm the remaining tomato sauce and top each slice with a spoonful. Enjoy!
I was so happy with how this came out. It just melted together perfectly! My partner went back for seconds and had to stop himself from grabbing thirds. He also had no idea that almost half of the mixture was veggies. Score! Did I mention it’s only 400 calories with 29 grams of protein per serving? Disclaimer: I am not responsible if you eat more than one serving per meal. 😉
Some additional tips:
- If you don’t own a slow cooker, don’t worry! You can either still slow-cook it by placing the loaf in a dutch oven or other oven-safe deep covered dish and placing it in the oven on 200-250ºF until it comes to temperature. Or if you’re in a hurry just throw it in a loaf pan and cook at 350ºF for an hour. If you go for the latter, I recommend coating the top with tomato sauce so it doesn’t dry out.
- This is a perfect freezer meal for work. This recipe makes ~8 servings (unless you go back for seconds and thirds)!
- Missing an ingredient? Improvise! That’s what meatloaf is all about. I especially encourage you to try different veggies. Zucchini, summer squash and mushrooms are a few suggestions.
- Why lard? It might seem silly to buy grass fed beef and lean pork and then add leaf lard to it. Well, aside from adding amazing flavor, leaf lard is actually one of the most healthy oils out there, especially when you’re careful about where you get it (I only buy from small farms, preferably local, who feed their pigs a healthy non-GMO/non-antibiotic diet). This article does a good job of explaining the benefits of leaf lard but I encourage you to do some Googling because there’s a lot of great information out there on why leaf lard is an awesome ingredient. It’s become a staple in my home.
Have your own favorite healthy meatloaf recipe? Share it! Thanks for reading!
Welcome to the newest incarnation of my blog: Barefoot in MA. Moving from Vermont
back into civilization to the outskirts of Boston makes it harder to stick to that healthy diet I was used to when I was surrounded by farms instead of fast food. Thankfully, the area I moved to boasts several local (albeit pricey) farms and I’m lucky enough to have a friend in Western MA who can hook me up with fresh grass-fed beef and all-natural pork. It also helps to live right down the street from Whole Foods. All of these things make it much easier to drive on by the chain restaurants and head home to cook a healthy meal. It also doesn’t hurt that we managed to move to possibly the only town within 40 minutes of Boston that only has one restaurant that delivers…and it’s our general store which is just kind of “meh”.
I’ve been experimenting with some new recipes and wanted to share those with you. These are not original recipes but I made some tweaks. For today, let’s start with Quick Indian Spiced Chicken and Shaved Brussels Sprouts with Macadamia Nuts. Both of these recipes are taken from Real Food Whole Health which I was recently turned onto by my friend, Kym. Most of the recipes on the site are gluten free and paleo. I also made the chicken recipe dairy-free.
Quick Indian Spiced Chicken
- 2 lbs. boneless, skinless chicken thighs (preferably free-range organic, local where available)
- 1 cup So Delicious plain greek-style coconut yogurt
- 1 lime, zested (preferably organic)
- 2 tbsp garam masala or vindaloo spice blend
- 2 tbsp curry powder
- sea salt and pepper to taste
- Mix salt, pepper, 1 tbsp garam masala or vindaloo blend and 1 tbsp of the curry powder. Use as a dry-rub on the chicken.
- In a separate large bowl, mix yogurt, zest and the remaining spices. Add chicken and coat thoroughly.
- Let chicken marinate at least 15 minutes but you can place in fridge and marinate all day if you’d like (note: I don’t like things too spicy so 15 minutes for me was plenty and it had a good heat to it).
- Preheat oven to 500ºF.
- Lay chicken on a greased broiler pan, or cookie sheet with a wire rack, and roast for ~15-20 minutes or until cooked through and lightly browned outside.
- Note: The original recipe mentioned cutting the thighs into chunks and/or skewering them. I personally preferred to do this with the whole thighs but the option is yours.
I was a HUGE fan of this recipe. The coconut yogurt was a perfect replacement for full-fat greek yogurt. The spice was nice and warm but not over the top. It was also super easy to make (hence “quick”) and will definitely become a staple in my home. It also went perfectly with the next recipe…
Shaved Brussels Sprouts with Macadamia Nuts
- 1 lb brussels sprouts
- Fat of your choice (I used garlic ghee, the recipe also mentioned coconut oil, butter, or your own favorite)
- 2 cloves garlic
- 1/2 cup raw macadamia nuts, coarsely chopped
- Sea salt and pepper to taste
- Slice brussels sprouts in half lengthwise and shred with your knife into smaller pieces.
- Heat oil/fat of your choice over medium in a skillet.
- Add sprouts and season with salt and pepper. Sauté until lightly browned/caramelized. You want them to be almost to your liking.
- Add garlic and macadamia nuts, sauté until the nuts warm through and become fragrant.
As this blog progresses, look forward to more healthy recipes, workouts and possibly some yoga videos coming soon! If you’re in the Winchester area, check out my new massage and yoga practice, Innovative Bodywork & Yoga. 🙂
August has been a pretty crazy month for me, but while my blog entries cooled down, my workouts continued to fire up! I’ve been traveling a lot, which means my routine has needed to shift to accommodate my locale.
The first adventure was a five day intensive Lomilomi retreat. Lomilomi is a style of Hawaiian massage that I’ve been studying for about two years now. This was my third class and it was incredibly inspiring. I knew that I would be in a calorie-friendly environment, as our meals were all vegetarian, mostly made from ingredients found right on the land we stayed at. Speaking of the land, I already knew about Dreaming Mountain in Johnson, VT, but now that I’ve spent four nights there I’m absolutely in love with it! I had done a mini-cleanse before the trip, so I had already cut out alcohol, red meat and was strict to my food allergies diet (generally no sugar, dairy, gluten, corn, coffee and a slew of other random things). This meant that I didn’t feel the need to do my really intense workouts on the retreat. Instead, I did yoga daily, a martial arts dance that’s part of the Lomi training, and, of course, I was giving and receiving massage daily. I ended up dropping 5lbs just from living a healthy stress-free active life for a week!
The next adventure was much more challenging. My company recently opened up a new store in Key West, FL. It was my job to head down there to set up all the infrastructure. This meant taking three planes each way to a hot, sweaty tourist playground, working five 12 hour+ days in a row and attempting to stick to my diet and exercise. The first thing I learned is that the sun rises LATE in Key West, after 7am. So to keep up my workouts I had to just deal with getting up in an unfamiliar place in the dark. I did a combination of creating my own workouts in the hotel’s (really spectacular) gym and yoga on the beach. I should have recorded what I did in the gym but I didn’t think to. It was nice varying between being in the gym and being on the beach. I really didn’t get much time at all to enjoy the island so at least doing yoga under the stars, next to the ocean, and then slowly watching the sun rise through my vinyasas was pretty spectacular. I’ll admit diet was much more of a challenge there, and I made myself outright sick once or twice, but you gotta live too, right?
It’s nice to be back home and back to a more normal routine. Though, it seems my yoga is going to be ramping up as I’m trying to hit the minimum pre-req hours for a yoga teacher-training I’m hoping to start in January. I only just found the program and they require 35 hours in their studio before I can enroll. Since I live an hour away this is a challenge, but I’ve been wanting to get my yoga certification for years now and it’s a teacher I really like. Wish me luck!
So, today’s workout was really unusual for me. It’s a little bit of everything. I started out doing someone else’s workout (some of you may recognize the first few items) and then decided I wanted it to be more dynamic. This was LONG. My arms were shaking at the end and I was dripping with sweat. I feel it’s a good mix of cardio and strength training, though the cardio portion never really ends. Check it out:
- 1 Min High Knees
- 1 Min Sprint
- 1 Min Low-Jacks
- 30 Weighted Burpees (I used 5lbs)
- 30 Knee Tucks
- 30 Side-Lunge w/ Floor Touch
- 30 Plank Side-To-Side Jumps
- 10 Prisoner Getups
- 10 Weighted Sit-Ups (I used 15lbs first 5 and then 10lbs last five)
- 10 Push-Ups
- 20 Knee Tucks
- 20 Side-Lunge w/ Floor Touch
- 10 Side Crunches, Right
- 10 Side Crunches, Left
- 12-10-8-10-12 Pyramid Tricep Kickbacks in Lunge Position (I used 8lbs, 10lbs, 15lbs)
- 12-10-8-10-12 Pyramid Bicep curls (I used 8lbs, 10lbs, 15lbs)
- 10 Weighted Lunge Twists, 5 Each Side (I used 10 lbs)
After that, I needed some protein and amino acids!! Cut to today’s smoothie!
This beauty contains pomegranate juice, coconut milk, spinach, flax seeds, fresh local blueberries, frozen mangoes, and a half-serving of vegan protein powder (Fat Flush). I’ve honestly moved away from using protein powders in my morning smoothie because I feel adding flax or chia seeds plus spinach gives me enough protein without making me bloat. But, today I really killed my upper body so it seems right to add in the protein and help rebuild my muscle tissue.
I also am on a daily gut repair formula from my Naturopath which includes l-glutamine. While new research is always coming out, there’s a lot out there showing a direct correlation between l-glutamine and muscle recovery. It’s recommended post-workout, along with protein and carbs (1:4). We always hear protein protein protein after workouts, but that’s one time when I think it’s important to have carbs to help with the recovery. Frankly, I do think there’s such thing as too much protein. I’m definitely trying to build my muscles, but that doesn’t mean I need to eat 10 eggs and a bucket of protein powder in one day.
What post-workout drinks/meals/supplements work for you?
One of my friends, Rosie of Rock Bodies, is a personal trainer who often posts delicious healthy recipes to Facebook. She found a recipe for pancakes that uses just two ingredients: banana and eggs. Seriously, that’s it. They are AMAZING. Before I made them though I had to finish my workout for the day (especially since I was having local sausage with my pancakes).
Today I wanted to focus on arms and abs. Yesterday I did Zuzka’s ZShred #3 which was a legs-intensive high-intensity workout. I really prefer full-body workouts and while I felt like a new person after this workout, it ended up being too much for me and I am HURTING today. So I decided to take it easier on my legs. This workout will definitely get your heart rate up but it’s primarily a strength training workout and while it’s an upper-body focus there’s definitely leg involvement as well.
- KB Swing
- KB Snatch R
- KB Snatch L
- Weighted pilates sit-ups
- Plank climbers
- Pull-ups (as many as you can do
- Dive bombers
- Renegade Row
- Single-Leg deadlifts
- Dragon flags
Once you’ve completed that you deserve some pancakes right?
Paleo High Protein Pancakes
- 2 Eggs
- 1 Banana
- Optional: pinch of cinnamon
- Optional: ~1tbsp protein powder or tapioca flour
- Beat the banana and egg together. You’re done making the batter! No, seriously, this recipe couldn’t be easier. I used my Vitamix to mix them but you can easily do it by hand. I added cinnamon, which turned out great. I also made the mistake of using jumbo eggs so my batter was a bit too thin so I added some tapioca flour to thicken it. You can use protein powder as a thickener if you prefer (I recommend using a plant-based powder without GMOs, soy or whey).
- Cook on skillet like normal pancakes. I recommend making them small and thin (the large one in the picture was to finish off my batter).
I found with the sweetness of the banana no syrup was necessary, though I’m sure if you like you can add some maple syrup or agave. Enjoy!!