Loren Rowney and Gracie Elvin’s #CrepeMonday inauguration

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Since about 2012, I have had an ongoing battle with my friend and fellow “Dutchie” (Yes, I hold a Dutch passport), Lauren Kitchen, about the definition of a pancake. It’s basically become a crepe vs. pancake debate.  Lauren has a pancake Sunday tradition with the Dutch relatives she lives with in Holland. Me being a massive foodie, I have always envied this tradition, albeit the fact that I believe they are actually making crepes NOT pancakes.

Let’s break down the word “pan-cake”. In the literal sense of the word, this would be a cake in a pan. What is the key essence of cake? Self rising constituents to allow the cake to rise, thus forming a lovely fluffy cake. A crepe on the hand is “pan cake flat”….hmmm I guess I get the confusion from Lauren’s Dutch relatives. Here I am arguing the point that if a “pancake” is indeed flat and thin, it is a crepe, and then on the other hand saying a crepe is pan cake flat (you know this terminology in races? “Oh it’s a race in North Holland, therefore it will be a pancake flat course”.) Oh the English language is so confusing, even for us English speakers!  Anyway, Lauren and I have had this argument for years, the definition of a pancake vs. a crepe.

Now back to my envy. In Girona I attempted to start some sort of tradition. However, it sadly never took off. So when I brought up the idea to my teammates in Holland last weekend, and they were all for it! I knew there was a reason I joined Orica-AIS!

Due to the fact that we travel on Sundays, and usually aren’t back at our home by Monday, we decided we would start “Crepe Monday”. Because Lauren Kitchen’s pancake Sunday, is indeed a crepe Sunday. But whatever, I understand the confusion her Dutch relatives must have. All I will say is go to France and ask a vendor on the street cooking crepes whether that is a pancake or crepe!

So the recipe- I will include both crepe and pancake so you can pick and choose.

Now my favourite pancake recipe comes in fact from my favourite ebook, the “training foodie,” by a good mate of mine, Brittany Lindores. Gracie (my new roomie) and I are going to try and make everything in the book in the next couple of months. It’s cold outside, so what a great excuse to stay indoors and cook.

Gluten free “amazeballs pancakes”


  • 1 banana
  • 1/2 cup gluten free flower
  • 2 eggs
  • 1 tsp baking powder
  • 2-4 tbsp almond milk
  • 1/2 tsp vanilla essence
  • pinch of salt


  • Heat coconut oil or olive oil over a pan.
  • Whisk banana and egg together in a bowl (make sure the banana is pre mashed)
  • Add all the other ingredients to the bowl and mix well
  • Pour desired amount of mixture into pan, and cook to bubbling in the centre.
  • Once brown and crispy, flip over the pancake and cook other side

You can go crazy with the toppings depending on what you desire. Some suggestions:

  • Ricotta
  • Maple syrup
  • Grilled banana
  • Blueberries


Now for the crepe lovers. This is super duper easy, and also gluten free.

3 ingredient crepes


  • 1 cup of rice flour
  • 2 cups of milk
  • 3 eggs
  • Olive oil or coconut oil to lie pan


  • Whisk the eggs, combine with milk.
  • Sift flour into a big bowl.
  • Add wet ingredients to dry ingredients and mix well. You’ll want quite a runny mix.
  • Pour 1/3 of cup of mixture to the pan; you want the mix to fill the whole surface of the pan.
  • Cook until golden, and brown, then flip crepe over.


You can literally go crazy here! Savour or sweet, because the base is so simple.

 My favourite savoury:

  • Smoked salmon
  • Ricotta
  • Rocket (a.k.a arugula)
  • Crushed walnuts

 Favourite sweet:

  • Grilled banana in coconut oil
  • blueberries
  • shredded coconut
  • Maple syrup
  • cinnamon


So there you have it. When you get home from a race on a Monday morning and there isn’t much in the cupboards, I can be sure to have at least those 3 ingredients, plus a bunch of fruit I’ve hoarded from the races (yes, you become very efficient at hoarding as a female cyclist…it’s a thing).

Happy biking and eating friends!


Got a recipe you’d like to share? Email us at amrook@cyclingtips.com

Loren Rowney is a professional rider for Orica-AIS. The South-African born Australian lives in Girona, Spain during the European cycling season

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