Thanks for all your continued support as I complete Day 3 of the Paleo diet.  I think I successfully raised my carbs enough to meet the RDA minimum for diabetics.  While I know Rich believes that this diet benefits diabetics, I still need to do what works for me. 😀

Long time readers know that I typically steer towards eggs/savory breakfasts.  I thought I would give a shot at making Paleo friendly pancakes.  I made the mistake of making this recipe, writing it down, eating it and figuring out the calories/points after the fact.  I am still not worried about the higher calorie count for breakfast, because you’ll see below, it all evened out by the end of the day. 😀

Biz’s Almond Flour Pancakes with Strawberry Coconut Syrup

  • makes 2 servings, 3 pancakes each:  396 calories, 32 fat, 18.38 carbs, 7.4 fiber and 15 protein (11 WW points for 3)


  • 1 cup almond flour
  • 1/2 cup applesauce
  • 1 tablespoon coconut flour
  • 1 teaspoon baking powder
  • 1 teaspoon baking soda
  • 1/2 teaspoon nutmeg
  • 1/2 teaspoon cinnamon
  • 2 eggs
  • 1/4 cup water
  • 1 teaspoon coconut oil

Mix all the ingredients well and let sit for 15 minutes.  Heat a non-stick skillet and add coconut oil.  When its melted cook 3 pancakes at a time so as not to crowd the pan.  TIP:  Go low and slow on these because at first they are super delicate.  Once you flip them and they cook on the second side, they firm up just like a regular pancake.

To Make the Syrup – I made this as one serving, but it could easily be split in two and next time I make these I will use just half of this because it would be plenty.  The whole serving is 139 calories, 9 fat, 13 carbs, 3 fiber and 2 protein, or 4 WW Points.


  • 1/2 cup light coconut milk
  • 1 cup sliced strawberries
  • 1 teaspoon Splenda (cheating!)

Heat a non-stick skillet heat the coconut milk, splenda and strawberries on low heat – simmer for 10 minutes, or until the coconut milk thickens.

These were absolutely delicious.  A different texture than regular pancakes, but I liked that they weren’t too sweet, and with the combination of the coconut strawberry syrup, it was the perfect balance of sweet and savory.  My strawberries tasted like ass at first, hence I had to kick them up with a touch of Splenda.

So breakfast comes in at 535 calories, 41 fat (this seems high to me!), 32 carbs, 10 fiber and 17 protein, or 15 WW points.

Every Christmas growing up we used to have a Smörgåsbord on Christmas Eve.  It was all sorts of dishes like cheese and crackers, dips, luncheon meats, different breads.  We would stuff ourselves before going to the midnight Christmas service.

Now that we are almost in full holiday swing, I think subconsiously that is what inspired yesterdays lunch: shrimp cocktail, broccoli salad (I got at Whole Foods – need to find a recipe for this one!), carrot, 1 oz. hard salami, 1 tablespoon wholly guacamole, grapes and kiwi.  This giant plate of food, which took me nearly an hour to eat, comes in at 427 calories, 15 fat, 47 carbs, 6.5 fiber and 28 protein, or 11 WW points.

I was happy that today for exercise it was either a rest day or light cardio for 45 minutes with lower back.  Since it was crappy out, I chose a rest day and did some back exercise I found here.

Dinner was simple – I made an almond flour crusted chicken breast.

On a plate I put 4 tablespoons almond flour, pinches of paprika, salt and pepper.  On another plate I put about 1/3 cup egg whites.  Dipped the chicken in the egg white, then into the almond flour mixture, then into a medium high heat pan that had melted coconut oil – these cooked up in about 12 minutes.

steamed broccoli and leftover cauliflower carrot puree.  Since Tony can’t have green veggies because of his blood thinner, I made him a twiced baked potato on the side for him.  Pretty sure he threw up in his mouth at the baby food texture of my puree!  My plate comes in at 300 calories, 10 fat, 18 carbs, 5.3 fiber and 37 protein, or 7 WW points.  These chicken breasts were huge, I should have had us just split one, as we only each ate half.  So good though!

So all in all, a good day.  No huge blood sugar swings – my blood sugar was a bit high after breakfast on purpose in case the weather cooperated and I could get out, so my average is a bit higher than normal.

Stats for Wednesday:

  • 1262 calories, 68 fat, 98 carbs, 22 fiber and 83 protein
  • 27 WW points
  • lower back exercises
  • average blood sugar 161
  • no wine 😀

p.s.  I did cheat and had coffee today – its not banned on the diet, but what I put in it does – I measured out exactly 1 tablespoon of half and half for my coffee today! 😀

How is your week going?  I am off to the gym! 😀