Choose-Your-Own-Adventure Single-Serving Protein Pancake and Sauce

To cure my sweet tooth in the evening I sometimes make my main course a giant protein pancake... mmm! (With a giant side of greens, of course...).  Here's the thing: it's different every time I make it, sometimes it's flips in one piece, sometimes it falls apart, the flavor/texture can vary.  But, in the end it tastes good. This really is a choose-your-own-adventure sort of experiment to find out what you like and create just the right thing for you that day.  Amounts of ingredients greatly vary, for example, all flours are not made equal.  For example, coconut flour absorbs WAY more liquid than other flours, etc.  So, give this a try (choosing your own adventure)...

Choose-Your-Own-Adventure-Pancake-

I usually pick 1-2 flours/nut meals and maybe shredded coconut and/or ground flax.  I always add 2-3 eggs for protein. I tweak the amount of spices, flavorings, stevia for the day.  Also, I add whatever amount of water or milk (I only use water if I don't have any milk) to bring it to the best pancake batter consistency.  I will list what ingredients I usually choose from, but you can try your own as well...


Flours and such...

• coconut flour
• oat flour (or rolled oats if you are putting this in a blender, or you could even keep the oats whole!)
• ground almonds (almond meal or almond flour)
• ground flax seeds
• garbanzo flour
• shredded coconut
• protein powder
• What else?

Spices/flavorings...

• stevia
• cinnnamon
• nutmeg
• green cardomon 
• vanilla extract
• almond extract
• cocoa powder
• carob powder
• What else?

Remember!...

• 2-3 eggs and milk or milk substitute (or water if you don't have milk)

Optional toppings to sprinkle in or on...

• cocoa nibs
• cinnamon
• pumpkin seeds
• sunflower seeds
• walnuts
• shredded coconut
• What else?

I will give you a very rough idea of what measurements I might include (Disclaimer: I have never once actually measured for this recipe): 1/3 cup ground almonds, 1-2 tbs coconut flour, 1 tbs shredded coconut, sprinkle of cinnamon and nutmeg, 2 eggs, 1/3-1/2 cup milk, stevia to taste, pinch of salt, and a couple drops of vanilla extract.

I usually whisk the eggs first but actually I find it better sometimes to mix dry flours together first.  This allows me to first work the lumps out of the flours.  Make it easy for yourself, just mix it all together with a fork!

While you're preparing your batter get your pan heated on medium. Add about a tablespoon of coconut oil (or other oil you use).  Make sure the pan and oil is nice and hot and pour all the batter in the pan.  I make an amount of pancake batter that fits perfectly in the entire pan.  That way, even if the consistency doesn't allow them to form into perfect circles it will stop on the edges of the pan to cook.

While the pancake is cooking start putting together your choose-your-own-adventure sauce (see below).

After pancake has bubbles coming through top, check that bottom is cooked well and flip it all together if you feel it will stay together reasonably.  If you realize your ingredient combination will not hold it together, don't fret!  Simply cut it in 2 or 4 pieces with end of your spatula and turn the pieces individually.

Allow the other side to cook until the pancakes are cooked through and not mushy in the middle.
(See my lovely pancake below: it didn't flip perfectly but it tasted just great and that's what matters!)

Place it on a plate so it's ready for the sauce:

Choose-Your-Own-Adventure Sauce-

I like using coconut oil as a base for one of the richer sauces.  I'll give you an couple examples I've put together.

Dark Chocolate:

• 1 square dark chocolate
• approximately 1-2 tbs coconut oil
• stevia

Sweet Vanilla Sunflower Seed:

• 1 tbs sunflower seed butter
• 1 tbs coconut oil
• vanilla extract
• stevia

Some other combinations you could play around with could include 1-2 tbs coconut oil along with...

• nut butter of choice
• cocoa powder
• carob powder
• maca powder
• vanilla extract or other extract
• stevia
• cinnamon or sweet spice
• or...?

I like to mix the ingredients together in a 1 cup measuring cup on low over the stovetop.  Mix well! 

You could also use something like a sugar-free cranberry sauce.

Now, take that sauce, drizzle it on your pancake and enjoy!

What combination did you come up with?

Strawberry-Banana CHOCOLATE Almond-Meal Cake with Faux-Ice-Cream Frosting!

I needed to make a birthday cake recently so wanted to make a new and very yummy cake for the occasion.  So, here's what I came up with!  It is SO delicious & a REAL treat!  It reminds me of eating cake and ice cream together or like a banana split.  The frosting smells and tastes like a creamy strawberry ice cream and the cake is so rich and chocolatey with a boost of strawberry-banana.  This cake is not light and fluffy like an angelfood cake, it's more dense and rich like a flour-less chocolate cake.  That, in combination with the yummy strawberry frosting, make this a very rich and naughty-tasting treat.  It tastes MUCH naughtier than it actually is...


Ingredients:


Cake:
5 eggs
2 tbs melted butter or coconut oil
1 tsp vanilla extract

2 ripe bananas
2 oz unsweetened chocolate, melted
1/4 tsp baking soda
1/2 tbs apple cider vinegar

2 1/2 cups almond meal (directions for making your own here)
1/2-2/3 cup cocoa powder/carob powder mixture (your choice-- I used mostly cocoa)
1/8 tsp sea salt
stevia powder, to taste

1 cup fresh chopped strawberries

milk, to add in small amounts to add if batter is too thick



Frosting:
1 1/2 cup milk (I use soy or almond)
3 tbs arrowroot powder
9 tbs butter or coconut oil, soft consistency (not melted!)
2 tbs food-grade vegetable glycerin
stevia, to taste
1 tsp vanilla extract
1/2 cup chopped strawberries (approximate equivalent: you don't need to actually chop them as you will be putting them in the blender)


Directions:

Cake:

Beat the eggs, whisk in the butter or coconut oil and vanilla extract.   In a separate bowl mash the bananas while heating the chocolate over low heat, paying close attention to it so it doesn't burn.  Mix the melted chocolate, baking soda and apple cider vinegar along with the bananas.  In a third bowl completely mix together the almond meal, cocoa powder/carob powder mixture, sea salt, and stevia.

Combine ingredients from all three bowls into the a large bowl and stir until mixed but don't over stir.  Add small amounts of milk if the batter is too thick.  Fold in the strawberries.

Grease two cake pans, then lay wax paper cut in a circular shape to fit on bottom of each pan (you can see I pressed the wax paper in the bottom to get an idea of the size to cut out).

Pour batter evenly between the two cake pans.

Bake at 350 for 25-35 minutes or until a toothpick inserted comes out clean.

Frosting:

Warm the milk on high in a saucepan until it just starts to boil (keeping an eye on it so it does not burn).  Turn heat down to medium and slowly add the arrowroot, mixing constantly with a wire whisk.  If the arrowroot doesn't mix in smoothly, that's okay, you can get it all smoothed out when you add it to the blender with the strawberries.  In the end, though, you want to make sure it is heated with the arrowroot powder in it enough that it thickens (but doesn't burn!).  Place in the blender along with the strawberries and blend on high for about a minute.  (You might want to let it cool a bit before adding to the blender, so as to not overheat the blender).  If the mixture hasn't yet thickened, you can place it back on the stovetop at a simmer and stir until it thickens.  Once the mixture has thickened, place in the freezer to cool down while you prepare the rest...

Use an electric mixer on high to whip up the butter or coconut oil (make sure it's got a soft consistency, NOT melted, before you do this) thoroughly.  Fully cream the butter or oil, THEN add the stevia, glycerin, and vanilla extract, then mix well.

Mix in the mixture out of the freezer thoroughly with the electric beaters.  

Removing cake from pans is easy, all you to is turn them upside-down over plate and it should come out easy.  Be sure to peel off the wax paper!

Spread the frosting over the first layer.  Next, place the top layer over it.  Finally, apply the rest of the frosting to the top and sides.  Cover (without disturbing frosting) and refrigerate until ready to eat.  It should keep for approximately 5 days (unless you live with me, then it would not last that long!:)).

I found a bowl in the cabinet that fit perfectly over the top of the cake on the plate and this worked very well for refrigerating without messing up the frosting with any cling wrap, etc., or having to find a container made just for cakes:

Strawberry for garnish looks nice...

And it makes a perfect birthday cake!

It's tasty and might go quickly, so make sure you get a piece.  :)

Super Moist Carob Cacao Sweet Potato Goldies

Here is an easy recipe that produces VERY moist "brownies" (or cake!) with quite a delicate taste.  They are very lightly flavored with carob so as to not cover up the sweet potato flavor and the cacao nibs add a flavor BITE to the mix, separate from the moistness (you could even choose to leave the nibs out).  This one doesn't require any electric  devices such as food processors, either.  To mash the sweet potato you can use a fork or a potato masher utensil.  Since this recipe is naturally sweet from the sweet potato and carob you might choose to leave the stevia out (I add it, because I have QUITE a sweet-tooth!).  

Ingredients:

3 eggs
2 cups steamed or baked mashed sweet potato
1/4 cup sesame tahini
1/4 cup almond meal (simply grind almonds in food processor or blender)
2 tbs carob powder
2 tbs cacao nibs (plus more for optional garnish)
dash of salt
stevia powder, to taste (optional)



Directions:


Begin by whisking together the eggs in a medium-large bowl.

Add the other ingredients and mix thoroughly.  Pour batter in a greased 9x9 baking pan and sprinkle on additional cacao nibs, if desired.  Alternatively, you could also bake in a circular pan and turn this into a cake!

Bake at 325 degrees for 40-45 minutes.

Allow to cool, then cut, serve, and enjoy!

You could try adding vanilla extract and spices such as cinnamon and nutmeg to the recipe.