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?

Make Your Own Stevia Powder!

So, I've been using Kal stevia powder extract for over 10 years now.  I've tried several other brands but they often have more of that bitter after-taste.  This stevia powder has had the best taste, even over their liquid extract (to me).  Well, it's very processed and I recently realized it's from China.  There was something unsettling about consuming white powder from China!  I mean, anyone else with me on this?!  Well, I'm still using it (I've got to do something to cure my never ending sweet-tooth!) but wanted to try using stevia that's closer to the original (plant) source so I decided to grind up some of my own stevia powder!  Unfortunately, this powder does have more of a bitter taste.  It also gives more of a "green" flavor which can be interesting in some scenarios, undesirable in others.  Just like learning to appreciate stevia in the first place, it can be an acquired taste.  I ordered these crushed leaves from Mountain Rose Herbs but you can certainly grow your own to REALLY make it your own personal powder!  These leaves were grown in Israel; I know I could have gotten them a little closer to home, I admit with going the easy route.  BUT, at least they're "organic!"  I've grown it before from seeds and from a starter plant that you can (sometimes) find at your local home improvement store such as Home Depot or Lowe's.


What you'll need...

- DRIED stevia leaves (if growing your own be sure to remove stems)
- high speed blender or coffee grinder (a regular blender may not blend into a fine enough powder)
- glass jar or spice shaker to store powder (I reused a clean spice jar)

Grind the dried stevia leaves in your high speed blender (I use a Vitamix) or coffee grinder in batches.  To fill the entire spice jar it took me two batches in the blender.  I don't like to put too much in at one time as it doesn't always grind it up well enough.  Grind until you get a fine powder.  I left my blender on approximately 1 minute each batch.  With the coffee grinder it might be a little faster, depending on how sharp the blades are.

My blender has openings in the top that allow the powder to come out into the air.  So that I'm not breathing it all in I place a damp towel (my dish towel tends to be damp so it's easy to grab) over the top and keep it on there for a minute after grinding to allow the powder to settle. 

Next, I like to dump the powder into a bowl and then spoon the powder into the storage jar.  It really makes things easier.  I'd recommend labeling the jar somehow so you don't get it confused with the kelp.  I tend to use what I have around and have either written on it with sharpie marker or put a sticky label on it.

I am still using the Kal stevia but am supplementing the green powder when I can!  Does anyone have any stevia products from a trusted and pure source that you'd recommend?  Let us know!

(More great recipes here
 and here)

Vanilla-Cinnamon Pecan Butter

I'm nuts about nuts, nut butter, and sweets!  So, here's a nut butter recipe that give a nice sweet-tinge to cure that sweet tooth and give you a nutritious bite.  The pecans grind up so much easier than using so many other nuts, especially raw almonds.  I LOVE using raw almonds for so many things (including eating by the handful) but it's treat to try grinding pecans vs. raw almonds.  They smooth out so nicely...

Ingredients:

3 cups pecans
1/2 tbs cinnamon
2 tsp vanilla extract
stevia, to taste
pinch of salt


Directions:

In your food processor or high-speed blender (such as Vita-Mix) place the pecans and blend until you have a nice nut-butter consistency, using your tamper tool if using the blender.  Add the other ingredients and continue to blend until thoroughly mixed together (and smooth!).  Scrape nut butter from container and store in an airtight glass container (such a a reused nut butter jar!) in your fridge.

Spread on your favorite crackers, bread, muffins, etc... Yum-Yum!  I have a thing for these organic "corn thins" (pictured below) that are made of just organic corn and are very thin to help deliver that yummy nut butter into my tummy without the heaviness of bread or other carb-filled food.  This would also surely be divine on some Pumpkin Protein Muffins!

Also, check out this week's Wellness Weekend and Raw Foods Thursdays!

Cranberry Sauce (sweet and sugar-free!)

I've always really enjoyed the canned jellied cranberry sauce at the holidays but it's just so full of sugar.  It was very exciting to discover a recipe that uses such minimal ingredients and has NO sugar:

Ingredients:

12 oz. bag fresh cranberries
1 cup water
stevia, to taste
pinch of salt


Directions:

Wash cranberries and throw away any ones that have gone bad.

Place washed cranberries in a medium sauce pan with the water and bring to a boil.  Continue to simmer for approximately 5-10 minutes or until cranberries begin to pop.

Stir mixture until the consistency becomes more saucy.

Allow to cool.  Store in a glass container in  your fridge and/or use it as a delicious topping or healthy jam-substitute.  I love to use it along with roasted sunflower seed butter on puffed corn or rice cakes as a peanut butter and jelly replacement.  Yum!

Raw Apple Cider Horseradish

Ingredients:

- horseradish
- raw apple cider vinegar
- pinch of salt

Directions:


Peel and chop horseradish and place in food processor.

Process in food processor with s-blade until ground.

Add enough apple cider vinegar to moisten the horseradish (but not soak it!).

And process it some more.

Place in a glass jar and store in refrigerator.   I'm not sure exactly how long it will keep but I have typically used mine up within approximately 10-days. 

There are many ways to enjoy this preparation.  A teaspoon on a bed of sauteed greens is just one of them!