Power Speed Endurance

Yam Cakes

PurposeFUEL

Servings	Prep Time
6-7	20mins total

Servings	Prep Time
6-7	20mins total

Ingredients

1large can Bruce’s Candied Yams(yes that is correct – rinse and drain them very well) or 2 cups pureed/mashed sweet potatoes
6 each Eggslarge, local if possible
½ tsp Pure vanilla extract
¼ tsp Cinnamonground
¼ tsp Salt
¼ tsp tsp. Baking powder
1-2tblspns Coconut flourif needed – depends on how thin or thick you like your yam cakes
2tblspns Coconut oil

Instructions

Drain and rinse candied yams so you eliminate the syrup from the yams. This may sound crazy but it works. Mash well then add to mixing bowl.
Combine all ingredients (except for the coconut oil) and mix until well combined, mashed and stirred into a pancake batter. Add 1-2 T. of coconut flour if you feel as if you need to thicken the batter.
Preheat large non-stick pan to medium heat. Add ½ T. coconut oil and swirl.
Pour ½ cup at a time into the pan. Flip to other side after 3-4 minutes or until the batter starts to bubble/small bubbles that come to the surface.
Flip and cook for another 2-3 minutes until done. Set pancake off to the side and continue process until all pancakes are done.

Recipe Notes

The Purpose: increase overall plant food intake, replenish glycogen storage, capitalize on body’s ability to soak in carbs to replenish glycogen stores and bring down cortisol, rebuild and repair muscular micro-tears, optimize performance prior to race day, optimize performance pre-training session, prepare recipe that can be utilized throughout the week, quick and easy.

Nutrition Information: gluten-free, dairy free
Calories: 175
Carbohydrates: 25 gms
Protein: 6 gms
Fat: 7 gms
Fiber: 2 gms
Sodium: 400 mgs
Added Sugars: 2 gms