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?

Lemony-Coconut Cake

Here's a recipe for another yummy cake.  It is best served warm, I find.  The texture reminds me of corn-muffins and the lemony flavor is delicate, not overpowering.

Ingredients:

4 eggs
1/3 cup coconut oil
1/2 cup coconut flour
1 cup almond meal
1 - 1 1/2 cups milk
juice from 1 lemon
1/2 tsp baking soda
1 tbs vanilla extract
stevia, to taste

unsweetened shredded coconut (optional)

*Note: the ingredients listed above make a delicately lemony flavored cake.  If you would like something with a stronger lemon flavor you could try adding more lemon juice and using less milk (for correct liquid-ratio).*


Directions:

Use a wire whisk to whisk the eggs.  Heat the coconut oil on stovetop over low until melted.  Whisk well into the eggs.  Next, mix in the 1 cup milk and coconut flour, mixing to get out any lumps.  Add the almond meal and mix.  Add the lemon juice, baking soda, vanilla extract and stevia and mix well. Add in more milk if the mixture is too thick.  It's amazing how the coconut flour absorbs the liquid so well! 

Grease pan and sprinkle with a layer of shredded coconut on the bottom (optional).

Pour the mixture into the greased cake, pie pan, or muffin tin.  Sprinkle some more shredded coconut on top (optional).

Place in an oven preheated to 350 for 30-35 minutes (for cake or pie pan, less time for muffin-size) or until the edges *just* begin to brown.

This cake is very good when served still warm but it is also good out of the fridge as a left-over! 

For the chocoholic, you could add some home made chocolate sauce, but I do find that does overpower the lemony-aspect of this cake. 

Lime-Hemp Coconut Candy

Get prepared for St. Patty's Day (or any day) with these healthy and delicious lime dessert bars.  I love how the hemp gives these ample nutrition AND green color, making lime the perfect flavor!  It's raw, gluten-free, sugar-free, anti-candida friendly, low-carb, paleo, and just plain GOOD.   When I began experimenting here, I was originally inspired by the use of hemp in this recipe from Diet, Dessert and Dogs.  I really like how it seemed to complete the bars along with the coconut.

Ingredients:

2 1/2 cups unsweetened shredded coconut
3/4 cup hemp seeds
1/4 cup almonds
juice from 1 lime
2 tbs ground flax
stevia, to taste
pinch of salt
1 tsp vanilla extract (optional)

Directions:

Place coconut, hemp seeds and almonds in a high-speed blender and, using tamper, blend until smooth.

Add the lime juice, flax, stevia, salt and optional vanilla extract.  Blend until thoroughly mixed.

Place either in a 9x9 pan or loaf pan lined with wax paper.  Use a spatula to smooth mixture out evenly.  Sometimes I wrap the wax paper over it and use that to help press it evenly across.

Place in the freezer for approximately an hour, or until it's quite set through to the middle.  Take out and cut to desired sizes with butter knife.  If it has hardened too much in the freezer simply leave it on the counter until it softens slightly.  I store this in the freezer and serve soon after as it will start to almost melt if it becomes too warm.  The oil in the coconut helps hold it together since it firms up at cooler temperatures.  It makes great bars that way --- function, flavor and nutrition!  See what else is crackin' at Wellness Weekend, February 21-25.

Veggie Italiano

Wow-- I don't eat bowls full of spaghetti anymore but this is sure a pleasant substitute!  You might think the coconut doesn't go with the mix but I found it yummy and you don't notice coconut, specifically, through the other flavors, in fact I think it adds to the texture and richness of the flavor.  The pecorino romano surely makes this a veggie-treat, as I rarely let myself have cheese and it is SO very flavorful!  The combination of veggies along with the spices, tomato and romano make it fabulous (and we can't forget the secret ingredient: coconut!).  If you don't want to use the cheese, either simply leave it out or substitute hemp seeds instead.

Ingredients:

1 medium onion
approximately 6 collard or kale leaves
1 zucchini squash
1-2 tbs coconut oil
1 tomato
1 tsp dried crushed basil
1/2 tsp fennel seeds
1/4-1/3 cup unsweetened shredded coconut
2 cloves garlic, minced
ground pepper or crushed red pepper, to taste
2-4 tbs pecorino romano, grated (optional)
2-4 tbs hemp seeds (optional)
2-4 tbs fresh chopped parsley (optional)


Directions:

Peel and chop the onion and zucchini (I peel my zucchini because I frequently buy them non-organic but do not peel them if they are organic...).

Wash collard greens and chop.  Heat oil in stir fry pan on medium heat along with onion, zucchini and greens.

Stir.  Add the basil and fennel and allow to cook until veggies are done to your liking, being sure to stir frequently.  Keep lid on pan when not stirring so veggies will cook through steam, too.  When veggies are almost how you'd like them add the tomato (chop prior to adding), coconut, garlic and pepper.

Stir and cook just about one minute longer.  Finally, add the pecorino romano and stir (you do not need to add any salt as this cheese has plenty in it).  Serve & enjoy the YUM-YUM!  I eat this amount for one meal but it makes 2 generous servings of veggies.

Add fresh chopped parsley on top...

You can also add hemp seeds as a topping (or as cheese substitute)...

Coconut Starfruit Upside-Down Cake with Blueberry Explosion!

I was given a couple of fresh starfruit (aka: carambola) and since I don't normally have an opportunity to work with them I wanted to make something fun.  So, here it is: Coconut Starfruit Upside-Down Cake with Blueberry Explosion (you can see), inspired by the beauty of starfruit and a recipe for Pineapple Upside-Down Cake in the book "Cooking with Coconut Flour" by Bruce Fife, N.D.  I just LOVE the star pattern along with the colorful blueberries.  The coconut batter gives a gluten-free and low-carb exotic twist on the classic cake and I have made several modifications such as making it sugar-free.  A beauty, that's for sure!

Ingredients:

Topping:
2 starfruit
handful blueberries
juice 1/2 lemon
2-3 tbs unsweetened shredded coconut

Batter:
1/4 cup butter, melted
6 eggs
1/8 tsp salt
1 tsp vanilla
juice 1/2 lemon
stevia, to taste
1/2 cup sifted coconut flour
1/2 tsp baking powder



Directions:

Grease a 8x8 or 9x9 round cake pan or spring form pan.  Trim the brownish edges from the 5 points of the starfruit.  Next, cut off the two sides, then slice the rest.

Arrange the starfruit on the  bottom of the pan.  Add blueberries evenly in between starfruit.  If you have more starfruit arrange a second layer or eat it and share it with your dog.

Sprinkle shredded coconut across fruit then drizzle lemon juice evenly across.

Preheat oven to 350 degrees F.  Whisk together the eggs, then add the melted butter, salt, vanilla, lemon juice, and stevia.  Mix thoroughly with wire whisk or electric beaters.  Mix together coconut flour and baking powder in a separate bowl then combine with the liquid-mix and mix thoroughly until there are no clumps left.

Use spatula to carefully scoop out batter onto fruit topping.  VERY carefully spread the batter evenly across the fruit, being careful not to move the fruit below (you can see in my photo one of the blueberries came through when I did this... do it carefully!).

Bake at 350 for 30-34 minutes or until a knife comes out clean when stuck through middle of cake.

Remove from oven and allow to cool  enough to handle.  While still warm, turn on to a plate.

Serve warm or place in the fridge to serve later.  You can let it warm to room temperature before serving if storing in the fridge.

Coconut Pecan Pumpkin Pie

This is a twist off of the classic pumpkin pie.  Super tasty and nutritious!  I tend to like a lot of spice, so if you like less you can decrease the amount of spices.

Ingredients:

Easy Crust:
2 cups pecans
1/2 cup unsweetened shredded coconut
pinch of salt

Filling:
1 can pumpkin (or, approximately 2 cups roasted pumpkin)
1/2 can coconut milk
2 eggs
1 tbs vanilla extract
stevia powder (The amount depends on what brand you use.  I like using Kal brand and I use roughly 1/4 tsp)
a handful of pecans
1/2-1 tbs cinnamon
1 tsp nutmeg
1/2 tsp allspice
1/4 tsp ground cloves
1 tbs fresh chopped ginger
pinch of salt

Directions:

To make the crust, grind the pecans in a food processor or high-power blender to a coarse consistency.  Careful, avoid processing too long as this will result in nut butter instead.

Mix the ground pecans, shredded coconut and salt directly in an approximately 9" pie pan, then press evenly across the bottom and sides of pan.  Place in an oven, preheated to 350 degrees, for 15 minutes.

While the crust is baking, prepare the filling.  In a blender, place all filling ingredients and blend until thoroughly smooth.  Pour into pie crust and smooth with a spatula.  If desired, sprinkle top with shredded coconut and chopped or whole pecans.

Place back in oven and bake for 50-65 minutes at 350 degrees.

Allow pie to cool before placing in fridge or slicing.

You can also try a variation on this pie with Orange Spice Sweet Potato Pie!