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The Rock Finally Gives Us His Cheat Day Pancake Recipe

Gains, gains and more gains!

For Dwayne Johnson – The Rock, strict dieting and vigorous exercise are less of a lifestyle and more of a religion. Although his routine requires strict discipline and sheer conviction, everyone needs indulgence every once in a while, – and the six ft. five movie star’s latest recipe shows just that! When he’s not scoffing down brown rice and chicken, banana and coconut pancakes are one of his favourite cheat meals.

Some of you might be thinking a cheat meal could turn into a cheat day and then cheat year, but rest assured these pancakes are a healthy alternative to satisfy your morning appetite.

According to Chief Medical Director at WebMD Michael Smith indulging in sweets can be good for weight loss (if it’s done occasionally) as it can prevent binge eating, reduce cravings, assist your metabolism and even give you a mental break from calorie counting.

And if The Rock abides, a cheat meal must be ok. The proof is in the pudding – of course, we opt for a low-calorie pudding. The actor is known for leading an extremely healthy life to keep up with the demands of Hollywood, for example when he prepared for Hercules, he was eating up to seven protein-rich meals a day, according to Bodybuilding.com. But when he’s not playing a demigod, he maintains his physique by eating mainly white meat and heaps of vegetables and complex carbs. However, he still enjoys the rare cheat meal usually prepared by his family friend – Chef Puttie, who lives by the words, “Eat wisely and live fabulously” and we couldn’t agree more.

If you’re taking a slight intermission from your fitness journey, make sure to check out the recipe below for Chef Puttie’s pancakes.


All-Purpose Flour
⁃ 3 tsp Baking Powder
⁃ 3 tbsp Cane Sugar
⁃ 1/2 tsp Sea Salt
⁃ 10 tbsp Unsweetened Shredded Coconut
⁃ 2 Bananas, medium-sized, small dice
⁃ 2 Eggs
⁃ 1 c Coconut Water
⁃ 1 c Coconut Milk
⁃ 3/4 c Whole Milk
⁃ 1 tsp Vanilla Extract
⁃ 2 tbsp Coconut Oil, melted
⁃ 2 tbsp Unsalted Butter, melted (+ more to butter griddle)
⁃ Extra Virgin Olive Oil Spray, for griddle


STEP 1: Mise en place & mix

⁃ Sift flour and baking powder into a large bowl.
⁃ Add sugar, salt and shredded coconut. Mix lightly with a wooden spoon.
⁃ In a separate bowl, lightly whisk eggs, coconut water, coconut milk, whole milk, vanilla extract, coconut oil and butter.
⁃ Make a well in the center of flour mixture and pour in milk mixture.
⁃ Mix lightly to combine, leaving batter clumpy.
⁃ Add bananas to batter, briefly stir to distribute evenly.
• DO NOT overmix, a few lumps are ok.

STEP 2: Get to cooking

⁃ Heat lightly oiled griddle to 275 degrees or frying pan on medium, using a combination of spray and butter.
⁃ Ladle or pour batter onto the griddle, using 1 cup sized ladle or measuring cup for large cakes, 1/4 cup for small.
⁃ Cook until the top of the pancakes has bubbles and a few bursts, 2 – 3 minutes. Flip carefully with a thin spatula.
⁃ Cook until brown and crisp, about 2 – 3 minutes, adding more spray and butter if needed.

STEP 3: Let’s eat!

⁃ Transfer to plate or platter and serve.

Yield: 6 large Coconut Banana Pancakes

• Best w/100% maple syrup.
• Use organic ingredients, if accessible.
* and if you’re like DJ, smother the cakes in peanut butter 😊💪🏾

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