A week ago today I stepped onto the NorCal arena to compete at this years CrossFit Regional with my team. And what a tremendous experience it was. The events were taxing, and not only physically, but mentally and emotionally as well. We made some mistakes, we experienced some victories, but all in all we came together as team, working together as a unit, and gave everything we had. We finished in 4th place, just a few points shy of making it to the CrossFit Games, but we learned a lot, and I learned a tremendous amount about myself as a person and an athlete. Although I'm sad we fell short, I'm extremely proud of my teammates and what we accomplished. 4th place in one of the toughest regions in the world (my opinion) is certainly an accomplishment. I have a lot to look forward to this year and I'm excited to test my physical and mental capacity in a sport that continues to become more demanding and even more competitive. Right now my main priority is getting strong! I have the final tryouts for the National Pro Fitness League next week in Las Vegas, then I'd like to compete in my first weightlifting competition. Eating waffles makes you strong right? I'm pretty sure that's all it takes. So here's a delicious recipe that also happens to be gluten, grain and nut free, thanks to a new flour I'm trying, banana flour! It's really good. Thank you WEDO for sending me some to try out!

Banana Flour Waffles with Raspberry Sauce
Prep 10 mins
Cooking 10 mins
Servings 2


  • 1/2 cup banana flour (I used WEDO)
  • 1/4 tsp baking soda
  • 1/4 tsp salt
  • 1 cup coconut milk or almond milk
  • 1 egg
  • 1 tbsp coconut oil
  • 1 tbsp honey
  • 1 cup fresh raspberries
  • 1 tsp lemon juice
  • 2 tbsp coconut sugar


  1. Preheat your waffle iron
  2. In a large bowl combine the banana flour, baking soda and salt
  3. Then add the coconut or almond milk, egg, coconut oil and honey and blend
  4. Grease your waffle iron (unless it's non stick), pour in the batter and cook, remove when done (cook time will depend on your waffle iron)
  5. To prepare the raspberry sauce combine the raspberries, lemon juice and coconut sugar in a saucepan over medium heat stirring and smashing until it begins to boil and becomes a thick sauce.
  6. Serve waffles with raspberry sauce and any other toppings you'd like. I also served mine with honey, pure maple syrup and Paleo Butter.