Basic Paleo Pancakes

Basic Paleo Pancakes

It feels like it has been eons since I posted a recipe, and while I have been enjoying sharing more life updates and fun posts it is time to get back to where this blog is really at. Allergy-friendly food!

Yesterday I whipped up a batch of pancakes which I adapted from PaleOMG. Her recipe called for milk which I decided to increase and then replace with a mixture of yogurt to up the protein content. I also added a teaspoon of apple cider vinegar to replicate the taste of buttermilk and to sour the yogurt for a more traditional pancake flavor. Along with the eggs and coconut flour, the added yogurt amps the protein content of these pancakes up to 32 grams total or 16 grams per serving for two servings. For a recipe that tastes as delicious as this, that number is pretty impressive.

Basic Paleo Pancakes

I further adapted the recipe by omitting the added honey and raspberry lemon topping so that these would be plain. That way this recipe can serve a base pancake and you can add whatever your heart desires! The yogurt and coconut flour add even sweetness naturally but if you prefer a dessert-like pancake you could add in a tablespoon or two of sweetener (honey, maple syrup, stevia or coconut sugar to keep them paleo).

Basic Paleo Pancakes

Grain/Gluten/Wheat-Free, Nut-Free, Dairy-Free Option, Paleo-Friendly, No Sugar Added

Makes 2-3 servings; 10 pancakes total

Adapted from recipe by PaleOMG

Basic Paleo Pancakes

Ingredients:

  • 1/2 cup yogurt (use coconut or almond yogurt to make dairy-free)*
  • 1/2 cup water*
  • 1 tsp apple cider vinegar
  • 3 large eggs
  • 1 tsp vanilla
  • 1/2 cup coconut flour (link)
  • 1/2 cup tapioca flour (link)
  • 1/2 tsp baking powder (link)
  • 1/2 tsp baking soda
  • 1/8 tsp salt

Directions:

  1. Preheat griddle to 350 degrees or a skillet to medium-high. Coat with oil to prevent sticking.
  2. Mix together the yogurt, water and vinegar. Set aside.
  3. In a small bowl combine the dry ingredients. In a separate larger bowl then combine all of the wet ingredients.
  4. Add the dry ingredients to the wet ingredients and stir until thoroughly incorporated. Let rest for a few minutes so that the coconut flour can thicken up the batter. After about 5 minutes check the batter. It should be the consistency of regular pancake batter- thick but easily pourable. Add additional water to thin out or additional coconut flour to thicken if necessary.
  5. Using a 1/4 cup measuring scoop pour the pancake batter onto your griddle/skillet, spreading it out with the back of the scoop. Cook for about 3 minutes on each side. Repeat for additional pancakes.
  6. Drizzle with honey or maple syrup, top with your favorite add-ons like diced apples or berries, and enjoy!

*Note: If you don’t have yogurt on hand, you can also replace the yogurt/water mixture with 1 cup of milk. Start off with about 1/2 cup and increase as needed to ensure the batter doesn’t get too thin. I’ve used 1 cup coconut milk before and that worked well.

Basic Paleo Pancakes

Even though the pancakes went cold as I was taking pictures and I had to reheat them (whoops!), my family still said that these were the best grain-free pancakes that I had made yet! They are much lighter and fluffier than most grain-free pancakes because of the tapioca flour and baking powder lending themselves to become a staple in anyone’s breakfast rotation.

If you are wanting to make pancakes but don’t have either coconut flour or tapioca flour on hand, check out my pancakes tag for alternative recipes to hold you over in the meantime.

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Questions for you:

  • What are you having for breakfast today?
  • How do you increase the protein in your breakfast? 
  • Have you ever used tapioca flour before?
  • What would you mix into these pancakes? 

Microwave Cinnamon Rolls — 12 Days of Allergy-Free Christmas Recipes Day One

Day 1 of 12 Days of Allergy-Free Christmas Recipes

Hello and welcome to Day One of the 12 Days of Allergy-Free Christmas Recipes. I am your host, Madison at Eating 4 Balance, and boy have we got a show for you today!

The theme for Day One is breakfast pastries, a very fitting way to begin this round-up as breakfast will be the very first thing you eat come Christmas day.

As part of this post I have collected dozens of breakfast pastry recipes which I will share shortly. Before we do that though, I have created a “new” special recipe to share as well which I am confident you are going to love.

Whether you have food allergies, a special diet, or are just trying to eat healthier, it can be frustrating to come across an amazing looking recipe and then see the serving size. Especially if you are the only one in your family eating a certain way, a recipe with multiple servings is just too much. First, do we really want to still be eating the leftovers come the next week? Of course not! And if it’s a dessert recipe, having multiple servings can be very tempting and if you’re anything like me you can’t just stop at one or two.

So this recipe, no matter which category you fall into, is perfect. It only makes two, and is so quick to whip up that if you need a tasty allergy-free treat on Christmas morning but don’t want the prep time or hassle, you can make these microwave cinnamon rolls.

Microwave Cinnamon Rolls (Paleo and Vegan)

Microwave Cinnamon Rolls

Grain/Gluten/Wheat-Free, Vegan, Nut-Free, Paleo/GAPS-Friendly

Makes two large servings

Dough Ingredients:

  • 1/4 cup ground flaxseed + 1/4 cup water
  • 1 small ripe banana
  • 1 tbsp honey
  • 1 tbsp coconut oil, melted
  • 1/3 cup coconut flour
  • dash of salt
  • 1/2 tsp baking soda

Filling Ingredients:

  • 1 tbsp coconut oil, melted
  • 1 tbsp honey
  • 1-2 tsp cinnamon

Directions:

  1. Combine the flaxseed and water in a bowl until thickened. Mash in the ripe banana and then add in the remaining ingredients. Mix well until you have a thick dough.
  2. Using your hands, press out the dough onto a piece of parchment paper by hand to the size of a long, but thin rectangle.
  3. Mix together the coconut oil and honey for the filling and spread evenly over the dough. Sprinkle on the cinnamon.
  4. Next roll up the dough so that you are left with a log about 4 or 5 inches wide. Slice into two halves.
  5. Place one of the halves on a plate lined with parchment paper and pop it into the microwave. Cook for about 3 minutes on high (you will have to experiment with this as all microwaves cook differently). When done it should spring back to the touch but still be somewhat soft.
  6. Repeat with the other half. Enjoy your quick and allergy-free cinnamon rolls!

Notes: If you prefer to not cook things in the microwave, you can also bake these for about 15-20 at 350 degrees. I adapted this recipe from my oven one which you can look at here.

Microwave Cinnamon Rolls (Paleo and Vegan)

Usually I stay away from anything that isn’t meat or a vegetable because my stomach starts acting up, but I made an exception for these cinnamon rolls and hate half. Delicious.

If those don’t appeal to you though, don’t worry because I have many other recipes that you will be interested. Actually, it’s almost impossible that you won’t find a recipe that you can make among the ones I am about to share.

12 Days of Allergy-Free Christmas Day One: Breakfast Pastries

We have basically ever breakfast pastry under the Sun here. Scones, donuts, bagels, biscotti, cinnamon rolls, and much more. I have separated all of the recipes into categories with the links underneath the respective pictures. To make it easier for you, I have also included the food allergy profile next to each link so you can see if it will fit with your diet.

Those recipes that have an asterisk (*) by tree nut or soy free is to denote that the recipe calls for an ingredient that can easily be switched for those who cannot have it. For example, if a recipe calls for almond milk and that is the only tree nut in the recipe, I will put an asterisk by tree nut because you can easily use a different milk substitute with similar results.

While I tried very hard to make sure that I included the correct allergens and that the links are all functioning, please let me know if I have missed something. Enjoy!

Scones

12 Days of Allergy-Free Christmas Day One: Breakfast Pastries (Scones)

Cranberry Orange and Chocolate Scones (wheat, dairy, egg, soy, peanut, tree nut*, and sesame free)

Cherry Oat Scones (gluten, wheat, dairy, egg, soy, peanut, tree nut, and sesame free)

Pear and Almond Scones (wheat, dairy, egg, soy, peanut, and sesame free)

12 Days of Allergy-Free Christmas Day One: Breakfast Pastries (Scones)

Paleo Pumpkin Maple Scones (grain, gluten, wheat, dairy, soy, peanut, and sesame free)

Cranberry Apple Scones – (grain, gluten, wheat, dairy, soy, peanut, and sesame free)

Dark Chocolate Cherry Scones – (grain, gluten, wheat, dairy*, soy, peanut, and sesame free)

Donuts

12 Days of Allergy-Free Christmas Day One: Breakfast Pastries (Donuts)

Apple Donuts (dairy, egg, soy, peanut, tree nut, and sesame free)

Apple Cider Donuts (gluten, wheat, dairy, soy, peanut, tree nut, and sesame free)

Cinnamon Roll Donuts (grain, gluten, wheat, dairy, soy, peanut, and sesame free)

12 Days of Allergy-Free Christmas Day One: Breakfast Pastries (Donuts)

Chocolate Peppermint Cake Donuts (grain, gluten, wheat, dairy, soy, peanut, and sesame free)

Gingerbread Donuts with Cinnamon Buttercream Frosting (gluten, wheat, dairy, egg, soy, peanut, tree nut, and sesame free)

Healthier Chocolate Glazed Donuts (soy, peanut, tree nut*, and sesame free)

12 Days of Allergy-Free Christmas Day One: Breakfast Pastries (Donuts)

Molasses Donuts (gluten, wheat, dairy, soy, peanut, tree nut*, and sesame free)

Maple Glazed Donuts (dairy, egg, peanut, tree nut, and sesame free)

Caramel-Glazed Donuts (grain, gluten, wheat, dairy, soy, peanut, tree nut, and sesame free)

12 Days of Allergy-Free Christmas Day One: Breakfast Pastries (Donuts)

Carrot Cake Donuts (grain, gluten, wheat, dairy, soy, peanut, tree nut, and sesame free)

Banana Coconut Pecan Protein Baked Donuts (gluten, wheat, dairy, soy, peanut, and sesame free)

Almond Joy Mini Donuts (gluten, wheat, dairy, egg, soy, peanut, tree nut, and sesame free)

Bagels

12 Days of Allergy-Free Christmas Day One: Breakfast Pastries (Bagels)

Grain-Free Bagels (grain, gluten, wheat, dairy, soy, peanut,  and sesame free)

Whole Wheat Cinnamon Raisin Bagels (dairy, egg, soy, peanut, tree nut, and sesame free)

Onion Poppy Seed and Cinnamon Raisin Bagels (grain, gluten, wheat, dairy, egg, soy, peanut, tree nut, and sesame free)

Breakfast “Rolls”

12 Days of Allergy-Free Christmas Day One: Breakfast Pastries (Breakfast "Rolls")

Bananas Baked in Phyllo with Date-Sweetened Chocolate Sauce (dairy, egg, soy, peanut, and sesame free)

Skinny Mini Jelly Roll Cake for One (gluten, wheat, dairy, egg, soy, peanut, tree nut, and sesame free)

Paleo Crepes with Nutella (grain, gluten, wheat, dairy, soy, peanut, and sesame free)

Biscotti

12 Days of Allergy-Free Christmas Day One: Breakfast Pastries (Biscotti)

Cranberry Pistachio Biscotti (grain, gluten, wheat, egg, soy, peanut,  and sesame free)

Vegan Eggnog Crunch Biscotti (dairy, egg, soy, peanut, and sesame free)

Cherry Chocolate Biscotti (gluten, wheat, dairy, egg, soy, peanut, tree nut, and sesame free)

Baked Fruit

12 Days of Allergy-Free Christmas Day One: Breakfast Pastries (Baked Fruit)

Baked Apples Stuffed with Cinnamon Date Pecan Oatmeal (gluten, wheat, dairy, egg, soy, peanut, and sesame free)

Fresh Gingered Anjou Pear Cobbler (gluten, wheat, dairy, egg, soy, peanut, and sesame free)

Apple Fritters (grain, gluten, wheat, dairy, soy, peanut, and sesame free)

12 Days of Allergy-Free Christmas Day One: Breakfast Pastries (Baked Fruit)

Honey Cinnamon Stewed Apples (grain, gluten, wheat, dairy, egg, soy, peanut, tree nut, and sesame free)

Healthy Apple Pie Breakfast (gluten, wheat, dairy, egg, soy, peanut, tree nut*, and sesame free)

Poached Pears (grain, gluten, wheat, dairy, egg, soy, peanut, tree nut, and sesame free)

Cinnamon Rolls

12 Days of Allergy-Free Christmas Day One: Breakfast Pastries (Cinnamon Rolls)

Raw Cinnamon Rolls with Coconut Icing and Caramel Raisin Filling (gluten, wheat, dairy, egg, soy, peanut, tree nut, and sesame free)

Hot Cocoa Toasty Marshmallow Swirl Cinna-Buns (dairy, egg, soy, peanut, tree nut, and sesame free)

Walnut Raisin Cinnamon Rolls (grain, gluten, wheat, dairy, soy, peanut, and sesame free)

12 Days of Allergy-Free Christmas Day One: Breakfast Pastries (Cinnamon Rolls)

Coconut Flour Cinnamon Rolls (grain, gluten, wheat, dairy, egg, soy, peanut, tree nut, and sesame free)

Nut Butter and Carob Chunk Cinnamon Rolls (grain, gluten, wheat, dairy, egg, soy, peanut, tree nut, and sesame free)

Apple Chunk Cinnamon Rolls (grain, gluten, wheat, dairy, egg, soy, peanut*, tree nut*, and sesame free)

Miscellaneous Pastries

12 Days of Allergy-Free Christmas Day One: Breakfast Pastries (Miscellaneous)

Cream Puff Pastry (grain, gluten, wheat, dairy, soy, peanut, tree nut, and sesame free)

Cinna-Sugar Flutes (dairy, egg, soy, peanut, tree nut, and sesame free)

Gingerbread Breakfast Pizzert (dairy, egg, soy, peanut, tree nut*, and sesame free)

12 Days of Allergy-Free Christmas Day One: Breakfast Pastries (Miscellaneous)

Almond Croissants (dairy, egg, soy, peanut, and sesame free)

Chocolate Eclairs (grain, gluten, wheat, dairy, egg, soy, peanut, tree nut, and sesame free)

Paleo Churros (grain, gluten, wheat, dairy, soy, peanut, tree nut, and sesame free)

12 Days of Allergy-Free Christmas Recipes

Thanks for looking through all of these breakfast pastry recipes! If you have a favorite not listed here, feel free to share it in the links so everyone can enjoy it as well.

To see the rest of the 12 Days of Christmas Allergy-Free recipes, check back on this page (which you can also access on my menu above) where I will be including the hyperlinks as the other bloggers post. Also, if you are interested in participating in this round-up, there are a few days left and we would love to have you.

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Questions for you:

What are you going to eat Christmas morning?

What is your favorite breakfast pastry?

Do you prefer smaller serving sizes for recipes?

Paleo French Toast Sticks (WIAW)

It’s only 8:00pm and I already feel like taking a nice large nap. Preferably one that lasts throughout the night for eight blissful hours. Yes. That sounds good right now.

Paleo French Toast Sticks (Grain-Free, Dairy-Free, Nut-Free)

Before going to bed though I have a nice little list that I want to accomplish: Astronomy, send a few e-mails, hang up my laundry, start on a PowerPoint for class, and finish this blog post of course. I’ll probably get about half done. That’s alright with me though. Better than nothing.

Slowly but surely I am catching up on comments on my past posts, and trying to read the new posts in my Bloglovin. So if you receive a notification from months ago that will be why!

Paleo French Toast Sticks (Grain-Free, Dairy-Free, Nut-Free)

I’m also supposed to be catching up on all of my backlog of recipe waiting to be edited and shared. But then I make a new recipe that I get even more excited about and end up posting that one instead. *My bad…*

I should also note the reason that I have such a nice little to-do list that has been spanning a few days now. I’ve been reading. For the past two days I have spent basically every free moment reading The Crown of Embers, the sequel to The Girl of Fire and Thorns that I read back in November. Guys… It was so good! The ending was just a tad rushed, but even that is just a matter of opinion because the story line was basically stunning and now I want to be a queen with magical powers even more…

The Crown of Embers by Rae Carson

Ha. Yes. My impossible but ever so present daydreams of magical powers has not waned in the slightest since I first began my Harry Potter addiction (did I mention that I’m listening to part 3 of The Goblet of Fire right now on audiobook? I didn’t? How silly of me…). Really though, The Girl of Fire and Thorns is a great series, made only greater by the fact that I am going to be getting the third book this weekend.

Hmm… My mom is also under the impression that she is getting the third book this weekend as well too. I call first dibs. Obviously I win because I have documented proof 😉

Something else that I would totally call first dibs on? These french toast sticks. Because no one likes cold french toast. Although it would still be pretty darn delicious if you ask me.

Paleo French Toast Sticks

Wheat/Gluten/Grain-Free, Vegetarian, Dairy-Free, Nut-Free, Paleo/GAPS-Friendly, No Sugar Added

12 French Toast Sticks – 1 or 2 servings

Paleo French Toast Sticks (Grain-Free, Dairy-Free, Nut-Free)

Ingredients:

  • 1 batch of my microwave paleo bread (shared below)
  • 2 eggs
  • 1/4 cup coconut milk (or any other kind of milk)
  • 1/2 tsp vanilla extract (optional)
  • 1/2 tsp cinnamon (optional)
  • dash of salt (optional)

Directions:

  1. Preheat a griddle to 350 degrees or a skillet to medium-high heat (whatever temperature you use to make pancakes).
  2. Take the microwave paleo bread and divide each of the four pieces into three so that you have 12 bread sticks in total.
  3. Next in a shallow bowl mix together the eggs, coconut milk, vanilla, cinnamon and salt.
  4. Oil/spray the griddle to prevent sticking.
  5. Then dip each stick into the egg mixture and place on the griddle. Repeat with the remaining sticks.
  6. Cook for 2-3 minutes on each side or until the egg is crisp and thoroughly cooked. Flip and cook for an additional 2 minutes.
  7. Remove and serve with whatever additions you would like! I divided the french toast sticks to two plates and topped them with a sliced banana and warmed honey.

Paleo French Toast Sticks (Grain-Free, Dairy-Free, Nut-Free)

Microwave Coconut Flour Paleo Bread 

Wheat/Gluten/Grain-Free, Vegetarian, Dairy-Free, Nut-Free, Paleo/GAPS-Friendly, No Sugar Added

Makes 4 slices of bread – 2 servings

Microwave Paleo Coconut Flour Bread

 Ingredients:

  • 1/4 cup coconut flour
  • 3/4 tsp baking soda
  • dash of salt
  • 3 eggs
  • 3 tbsp water
  • 1 tbsp coconut oil, melted

Directions:

  1. Oil/Spray a glass loaf pan about 9×5 in size.
  2. Combine the dry ingredients first then add the wet and mix well.
  3. Pour the mixture into the loaf pan and spread smooth.
  4. Cook in the microwave for approximately 6 minutes (check after 4 minutes to test). The bread is done when the center is no longer wet and springs back at the touch. Adjust as needed.
  5. Let cool. Then take the bread and slice it carefully horizontally so that you have two thin, loaf-size pieces of bread. Next cut each piece in two. This will give you four sandwich-sized piece slices for sandwiches. You can eat it as is, toast in the the toaster or in a pan, make a sandwich out of it, or make the french toast recipe above!

Paleo French Toast Sticks (Grain-Free, Dairy-Free, Nut-Free)

So now it’s 9:00pm and I suppose I should get a start on that list now… Blog post… Check!

And as always is the case for Wednesdays, I’m linking up with Jenn at Peas and Crayons for What I Ate Wednesday. Make sure to head over to the WIAW party to see all of the other bloggers who shared their eats for the day.

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Questions for you:

Do you ever “bake” in the microwave?

How do you feel about cooking foods in the microwave?

If you were eating french toast right now, what would you top it with?

What books have you read lately?

Have you ever met any famous authors?

Coconut Flour Cinnamon Rolls

I didn’t really feel like it was that important to mention before, but today is my last full-time day at my internship. After this week I’m going to be working remote from my dorm room at school and the hours will be part time.

I’d like to say that I’ve loved everything about the job. But that wouldn’t really be true. It IS work after all 😉 What I can say is that I do not regret for a second my decision to take the internship. It’s pushed me outside of my comfort zone daily. I’ve learned a lot about patience both with customers as well as myself. Most importantly though I feel more experienced.

Coconut Flour Cinnamon Rolls

Nothing except for experience and practice can make one feel more prepared for the real world. I walked into this job knowing next to nothing about taxes and I’m walking out (well, I’m “half” out) much more knowledgeable and confident.

I also kind of feel the same way now about baking using unusual ingredients!

Practice practice practice

If at first you don’t succeed

Don’t give up just keep on trying

Til you get up to speed

A++ if you know where I got that quote from 😉

Now, it’s time to get to the recipe that I promised on Wednesday

Okay, so the first thing that you’ll notice with these suckers is that they use a lot of coconut oil. Well, not A LOT a lot, but it ends up being about 1 tbsp per roll. I figured that’s alright since you all are huge fans of coconut oil too and it’s basically the most praised ingredient among food bloggers right now because of its amazing health benefits.

Coconut Flour Cinnamon Rolls

That said, I’m thinking that next time I’m going to experiment a bit with swapping out some of the coconut oil for perhaps some applesauce or pumpkin… or both? Um, yes please. Pumpkin + apple is only one of the most epic combinations ever! I may wait until pumpkin season is upon us for that rendition, but I can guarantee you that it is going to happen.

Coconut Flour Cinnamon Rolls

Grain/Gluten/Wheat-Free, Vegan, Nut-Free, No Refined Sugar, GAPS/Paleo-Friendly

Makes six cinnamon rolls

Coconut Flour Cinnamon Rolls

Ingredients:

Roll Ingredients:

  • 1/2 cup ground flax seed + 1/2 cup water (or 4 eggs I want to test this out first myself to ensure that it works)
  • 1 ripe banana
  • 2 tbsp honey (or maple syrup to make this vegan)
  • 2 tbsp coconut oil, melted
  • 1 tsp vanilla
  • 2/3 cup coconut flour
  • 1/2 tsp sea salt
  • 1 tsp baking soda
  • 1/2 tsp cinnamon

*For a different flavor swapping out the banana for pumpkin puree or applesauce would be absolutely delicious!

Filling ingredients:

  • 2 tbsp honey (or maple syrup)
  • 2 tbsp coconut oil
  • 1 tbsp cinnamon (enough to cover the entire dough)

*I’m thinking that some apple chunks in the filling would be amazing, as would replacing the coconut oil with applesauce here.

Topping ingredients:

  • 2 tbsp honey (or maple syrup)
  • 2 tbsp coconut oil, softened

* You can use any kind of topping here. Greek yogurt + honey would be a good one. As would applesauce, nut butter, just a plain drizzle of honey or maple syrup. More cinnamon? You can never have too much cinnamon 😀

Coconut Flour Cinnamon Rolls

Directions:

  1. Preheat oven to 350 degrees and line a cookie sheet with parchment paper.
  2. Mix the flax seed and water together in a medium-sized bowl and microwave for 1-2 minutes or until thick.
  3. Mash in the ripe banana and add the remaining liquid ingredients stirring well.
  4. Mix in the dry ingredients until well combined. Add more coconut flour if necessary so the dough is not sticky.
  5. Spread out another sheet of parchment paper and roll out the dough into a large rectangle (I just used my hands and it worked fine!).
  6. Coat the dough with the 2 tbsp coconut oil and 2 tbsp honey for the filling and sprinkle with the cinnamon.
  7. Roll up the dough and cut into six equal pieces. Place each piece on the baking sheet and bake for 15-20 minutes or until golden brown.
  8. Meanwhile make the topping out of the honey and coconut oil.
  9. When the cinnamon rolls are done let cool slightly before topping and enjoying!

Notes: These are pretty nutrient-dense cinnamon rolls. One or two is plenty for a meal or snack, but I totally understand if you can’t just stop at one! 😉 If you are wanting to make these but you need a lower calorie version, here are a few suggestions- decrease the honey/coconut oil in the dough/filling to 1 tbsp in each part and replace banana and/or applesauce to keep the moisture consistent. Adding apple pieces to the filling to make the rolls thicker will also give you more bang for you calorie buck. As for the topping, you can simply drizzle the cinnamon rolls in just coconut oil or honey, replace it with some fresh fruit, cinnamon, or even eat them plain!

Shared at Food Forager.

Coconut Flour Cinnamon Rolls

Next week I hope to get busy in the kitchen as I know when school starts I’m going to rarely be home and have zero time to bake. <Insert sad face here> Look for a lot of food (as well as school) related posts coming your way soon!

Happy Friday everyone.

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Questions for you:

When do you go back to school?

What has taken you awhile to get the hang of, but you finally nailed it?

Looking back, what have you done this summer that makes it different than previous ones?