Fruit, yogurt and more? Sure, always more! With full-on flavor – that’s half the fun of it. What you see above is what I put together to rocket-fuel up or an excellent hop on the bike with good buds this morning (below) – and with no need to refuel on the way.
You can get the base recipe I used, Summer Multi-Fruit Salad, by clicking either this link or any picture on this page.
To mix it up a bit, here’s what I used for ingredients and…
…how I put it all together – fruit first; then nut butter, cookie butter spread, jam; Greek yogurt & ground flaxseed with nutritional yeast…
The key word to an energy sustaining rocket fuel breakfast: opposition. Opposition here means counterbalancing complex instant “get up and go” energy carbohydrates with longer burning proteins and fats that provide “keep the drive alive” sustained energy.
One of my favorites that wraps that combination all in one – with full-on flavor – is fresh fruit pancake like the cherry peach pancake shown here.
The best part about this pancake is that it’s nothing like traditional spongy, syrup-sucking flapjacks. No sir/ma’am! These pancakes are rich in protein, have just enough flour to keep them together as they cook in the pan and are packed with fresh fruit. Now, you won’t picture book directions for this specific cherry peach pancake because the only difference between it and the cherry pancake picture book recipe you can get here is the added fresh peach slices on top of the pancake as shown below – and, of course, you can substitute those peaches – or cherries – with any fresh fruit you like.
Click this link or any picture on this page to get the full cherry pancake step-by-step picture book recipe, and either have that pancake exactly as shown in the recipe (though cherries might be tough to find right now) or improvise with any fresh fruit you like.
Last post, Rocket Fuel to Power Your Body in Motion, showed very much the same breakfast I had this morning before popping out for a bike ride with good Hickory buds shown below.
Most importantly, this cold drink tastes great! At the same time, it’s moderately caffeinated and provides a good shot of potassium, through coconut water, which boosts metabolism and pays off big time for any endurance physical activity: cycling, running, hiking, walking, full-on yard work – and more. (I usually drink 2 tumblers (about 20 ounces X 2) full of that drink before a ride and then supplement with water on the fly – and never come home dehydrated.)
For optimal results, I highly recommend brewing the coffee and making the chocolate mix in the evening so that it can cool in the fridge overnight for an ice cold drink in the morning.
Top left & right: In DC for National Bike Summit. Bottom left: riding Fiesta Island with good Navy bud, Stormin’ Walker. Bottom right: “on the fly” improvised fruit pancake.
Here’s an “on the fly” example. Was in San Diego last week at my Navy big brother’s place and made this improvised strawberry, blackberry and banana pancake for breakfast.
I’ve certainly made lots of fruit pancakes but never one with strawberries, bananas and blackberries. No big deal.
The keys to improvising are having a good, reliable, easy to remember base recipe and trusting your taste to make what you want. Also no big deal – but a lot of fun.
My base recipe for fruit pancakes: apple pancake. If you’re an apple fan at all, I think you’ll find that pancake both fully-flavor-satisfying and one that will let answer the question, “I wonder how it would taste if I made it with _______?” As soon as you ask that question – and you’re willing to take a little leap in faith – you’re off to the “on the fly” improvised races!
Last post was about a crepe I made with nut butter, cookie spread and raisins, as my dear ol’ mom used to say, “JIC”. And that “JIC” was “just in case” I needed it to refuel on a 60 mile North Carolina ride. And though I didn’t need to refuel on the ride, that full-on flavorful crepe sure didn’t go to waste. No way!
Crepe with nut butter, cookie spread; fruit with yogurt, jam & dried fruit; and coffee
Last weekend I used half of that leftover crepe for breakfast, as shown above, along with fruit, yogurt, jam and dried fruit and a vat of coffee – and, you bet, both the crepe and coffee got a good shot of whipped cream. Again, that breakfast – and a good meal the night before (equally as important) –
…sustained me just fine for another 60 mile less hilly ride, as shown above, with no need to chomp on the nuts, raisins and dried coconut I bagged and shoved in my pocket, again, “JIC”. Ha, Mom!
Last post – I know, quite a while ago – showed how to make fresh crepes, which are just as easy to make as flapjack pancakes but are way more versatile, as shown with just a few examples above.
Whether you use your own crepes or pre-made store bought crepes, the top middle version, filled with nut butter and jam and topped with yogurt and whipped cream is very easy to make, killer flavorful and great power fuel for any kind of strenuous activity because of its combination of simple “get up and go!” sugars from the jam and cookie spread (optional), complex carbs from the flour in the crepe, protein from the egg in the crepe, Greek yogurt and nut butter, and fats from nut butter, yogurt (if you use whole milk yogurt) and whipped cream.
Here’s what I use to put together a crepe like this: homemade crepe (which can be substituted with a prepared, store bought crepe), then from left to right: whole milk Greek yogurt, almond butter, cookie spread (optional – I love both added flavor and light crunch!), jam, raisins and whipped cream.
Crepe with nut butter, jam, yogurt and whipped cream ingredients
Start by spreading nut butter, cookie spread (optional) and jam down the middle of the crepe.
Spreading nut butter, cookie spread and jam down the middle of a crepe
I fold over one of the crepe thirds and add a dab of nut butter to the middle of that third and then fold over the opposing third, as shown below, to keep the crepe folded in place when I warm it in the microwave oven.
Using nut butter to keep the folded crepe thirds together when warmed in the microwave oven
Warm the filled crepe in the microwave oven for 20 seconds.
Warming the filled crepe for 20 seconds in the microwave oven
Finish buy topping the warmed crepe with yogurt and whipped cream.
Finishing with a good shot of yogurt and whipped cream
This crepe just by itself is great. Here’s how I have it before a good crunch on the bike that keeps me satisfied completely with no need to refuel on the fly for distances of 30-50+ miles with plenty of North Carolina hills along the way.
Pre-ride crepe with nut butter, cookie spread, jam, yogurt and whipped cream
Though France is well known for the premier cycling events of the year, the men’s and women’s gutsy, rip fast Tour de France, they are even better known for full-on food flavor.
One of my favorite go-to French foods is fresh crepes, which are, no kidding, just as easy to make as flapjack pancakes but much more flavorfully versatile and a great physical activity power source.
Here are the needed ingredients.
Click this link or the photo below to see a short, thumbnail sketch video showing how I made fresh crepes to take on a bike trip last weekend.
Click this link for a complete, very easy to use step-by-step picture book Crepes Made Easy recipe.
3 easy-to-make variations on the warm apple cranberry fruit topping recipe theme
Last post showed how to make a warm apple cranberry fruit topping that goes great on warm or cold cereal, pancakes, French toast, waffles and much more. I mentioned in that post that the recipe is a base or building block recipe that can be easily varied by using different ingredients to meet your personal taste. This post shows three specific examples that work great as is and can also be used to fire your imagination.
The first two recipes are direct riffs on warm apple cranberry fruit topping. The third is berry based.
Apple, Kiwi, Cranberry Topping: This recipe just adds kiwi to the topping, which you can substitute with any other fruit: pear, grapes, berries and more. Click this link or the picture to get the recipe.
Here are 3 easy-to-make variations on the warm apple cranberry fruit topping recipe theme
2. Apple and Papaya Topping: Quickly cooking papaya is my favorite, most flavorful way of eating this tropical fruit. The recipe for this topping that you can get by clicking this link again is just an example of exchanging one ingredient for another either for the fun of it (I mean that) or to suit your personal taste.
3. Warm Berry and Kiwi Fruit Topping: This is an example of a more dramatic variation on the apple, cranberry topping theme. Again, you can substitute the berries or any fruit in this recipe to suit your specific taste. Click this link or the picture below for a picture book recipe.
Next post: Pineapple Coconut Topping. Made it recently. Friends asked for the recipe. I’ll get that out later this week.
Apples are the iconic fall fruit, and there’s not much more comforting and inspiring on a chilly morning than to wake up to the warm smell of cooked apples and cinnamon!
The hardest part about making this fresh, full-on flavorful apple pancake – that’s nothing like a syrup soaking, sugar spike & crash inducing flapjack – is turning the pancake from fruit side up to fruit side down and then back to fruit side up to serve on a plate.
No problem.
The step-by-step directions you can get here show how to make those turns as easily and safely as possible using either a pan top (as shown below) or large plate (shown in the recipe).
Here’s what you need for ingredients and…
…equipment.
Click this link or any picture on this page for a complete, easy to follow step-by-step picture book recipe.
February 15th, 2021 BlogComments Off on Food Brings People Together: Apple Cherry Pancake
Food sure does bring people together, and I’ve had a lot of fun sharing what you can find on this site with new friends I’ve made since moving to Hickory, NC, last summer.
Yesterday, I made the apple cherry pancake you see below for a terrifically outgoing, warm and welcoming husband and wife who both have introduced me to Hickory’s richly grounded spiritual life and have become good friends.
Improvised apple cherry pancake – that you can make easily!
You won’t find the exact recipe for the pancake you see above because I improvised it on the fly based on fresh fruits I had on hand: fresh opal apples from Trader Joe’s and fantastically flavorful fresh Chilean dark cherries from Aldi’s shown on the cutting board below.
Improvised apple cherry pancake ingredients ready for the warm frying pan
I can very well understand that you might think tackling an improvised recipe might be a stretch after having seen the preceding two very quick & easy Instant Hot Cereal recipes, but that is not the case at all – and I’ll help you with picture book guidance every step of the way. Just click this link or any picture on this page for the Fresh Apple Pancake recipe and substitute or complement the apples with your favorite fruit.
Fresh Apple Pancake picture book recipe
Most importantly, think only of making it turn out successfully – and it will -and then enjoy the terrifically satisfying warm flavor you create either for yourself or to share with friends!
August 30th, 2023 
