Vanilla Vegan Protein Pancakes - Elimination Diet Friendly

All psyched up to make vegi packed omelettes this morning - I discovered we were out of free range eggs! Ooops!

Pancakes....well, typically they have eggs. But what if we skipped the eggs? So my daughter and I set out to make a new pancake recipe. I had made Teff pancakes before, which my kids loved.

However, this time I wanted to have "protein power" as I am trying to get a lot of vegan, alkaline based protein into my husband for his recovery. He is a lover of vanilla...so I decided to add in the Arbonne Essentials pure vanilla protein powder - which not only provided sweetness from the low glycemic stevia, but a wonderful vanilla flavor to the pancakes. The result, the kids gobbled them up and my husband, whose appetite had been sparse, asked for a second large pancake. Two thumps up - family approved!  We hope you enjoy these pancakes. If you have children in the home, get them involved. Kids love to use the coffee grinder to grind up the seeds.

These pancakes provide fuel for the brain and muscles. Because they are low glycemic - it is the perfect pancake recipe for those conscience of stabilizing blood sugars, such as those with type 2 diabetes, high cholesterol or high blood pressure.

Vanilla Vegan Protein Pancakes
(Gluten Free, Egg Free, Dairy Free, Soy Free, Low Glycemic)

1 cup almond milk
1/2 cup teff flour
1/2 cup sweet sorghum flour
1/4 cup of freshly ground quinoa to make flour
1 T of freshly ground flax seed
1 T of freshly ground black chia seed
2 scoops Arbonne essentials vanilla protein powder
1 cup organic applesauce
1 t. quality vanilla extract (do not use artificial!)
2 T of quality cinnamon
1 t. Baking powder (Rumford aluminum free)
1/2 cup unsweetened Silk original almond milk
3 drops liquid stevia extract (NOW Better Stevia Liquid Extract - optional)

Mix all ingredients in order listed above until well blended. Add extra milk if desired. 
Stevia extract is optional, the pancakes are sweet enough with the vanilla protein powdeer and sweet sorghum flour.  Depending on the desired consitency, you may wish to add up to an additional 1/2 cup of almond milk.

Place on hot ceramic or stainless steel flat pan on medium temperature, that has been prepped with 1/2 t. of cold pressed organic coconut oil.  Make sure pan is hot (medium heat to start) before placing batter on pan. Batter should sizzle when making contact with the pan. Turn down heat to medium low once pan is hot or your pancakes will burn.  It is important to avoid non stick cookware. Even unscratched, it leaches chemicals that are considered excito-toxins.

Serve pancakes with fresh fruit. Using a blender, puree some fruit to make a fresh syrup and add a couple drops of raw honey if desired. Or serve with locally produced maple syrup.

Protein sources for this pancake are in abundance with the use of quinoa and Arbonne Essentials protein powder.  Flax and chia seeds are powerhouses for brain fuel and cell membrane repair. Complex carbohydrates, contrary to those who tout "grain free" diets, are critical for brain function. 

To your health,
Rita S.

Cutting Back on Gluten Could Be Life Changing

Gluten Free -it's a huge buzz right now in the wellness industry. Often I am asked, "Why was gluten not a problem 30 years ago?"

Today's wheat is genetically-modified... the gluten content has been increased, and it is often referred to as franken-wheat. It is difficult for the human digestive tract to break down this newer gluten, and it can contribute to a number of health issues. Some times gluten can be the culprit for certain skin conditions and/or chronic sinus issues -which we learned when we eliminated gluten from our teenage son's diet for several weeks.

There are a number of books and articles on the topic of gluten and wheat, and it is encouraged for additional reading. Instead, I want to share my own experience and journey to renewed health...

Four years ago I was introduced to the company Arbonne. Consultants in the company educate people on label reading, which was not a practice I was accustomed to when purchasing products. I began to learn, study, subscribe to newsletters of medical professionals practicing alternative medicine, and built a library on hormone balance, nutritional wellness and cancer prevention...and so the journey continued.

I was very overweight, had chronic joint pain, my blood sugar numbers were borderline type II diabetic, and I had some additional concerns that made me quite nervous. I was using heartburn OTC medications daily.

A book on hormone balance titled, "What Your Doctor May Not Tell You About Breast Cancer", by Dr. John Lee, Dr. David Zava and Virginia Hopkins, changed my life. It was about so much more than breast cancer. A few paragraphs on nutrition provided the life-changing "ah ha" moment. It was really quite a simple concept - in this book I learned that ALL processed, refined flours are metabolised just like table sugar in the body. Cancer cells are fueled by sugar.

By the way, this book was about much more than breast cancer. It talked about every cancer connected to the human reproductive system - including prostrate cancer. At the time, one of my dearest friends and spiritual mentor was preparing to meet his Maker, having had prostrate cancer years earlier which had returned as bone cancer.

It was from this point on that I made a decision...not to go Gluten Free, but to cut processed flour foods way back. For my morning routine, I substituted a vegan, soy free protein smoothie for convenience and great taste. This resolved any temptation I may have had to return to my breakfast of "heart healthy, cholesterol lowering multi-grain cereal" - which I learned was a clever marketing ploy, and not a true "heart healthy" fact..

At first, I cut back 50% on refined flour products. (This is much more than WHITE bread folks!)

I also eliminated processed skim milk, after learning milk contributed to acid reflux. The acid reflux diminished much, as well, I lost 32 lbs. in three months. Encouraged, I continued to cut back on gluten, and discovered I really did not miss breads, pizza crust and baked goods much. Rather than sandwiches for lunch, I enjoyed a large salad of organic greens, chicken, raw seeds, berries and feta cheese, with a drizzle of extra virgin olive oil and squirt of fresh lemon juice for dressing. (Bottled, store-bought dressings, for the most part, contain ingredients that do not promote a healthy lifestyle.)

Encouraged by the initial weight loss, I continued to decrease refined flour products, and to this day gluten products are approximately only 10-15% of my weekly food intake. Three years ago this June, I had lost 85 lbs. and have maintained 80 lbs. of that weight loss for these past several years. After the 65 lb. milestone I did participate in an elimination diet as outlined by Arbonne, which resulted in another 16 lbs. lost in 30 days. It was through this program that I was able to discern, by learning to listen to my body, that I had a gluten sensitivity. Symptoms I incur when I consume gluten include aches in my knees, and sinuses that begin to drain incessantly within minutes.

If you would like to learn more about the Arbonne "30 Days to Healthy Living" program contact me and I can email you a recorded call that explains the top allergenic foods and how to go about discerning your own food sensitivities.

May you feel great, look great and live great today and always!

Rita S.

Gluten Free Teff Pancakes - The BEST pancakes ever!

The first time our daughter had these pancakes she said they were the best she had ever had. My children ask for Teff pancakes often, and my husband, who is not a fan of pancakes, even likes these particular cakes as they are not DRY, as most pancakes tend to be.  Teff pancakes are better than buckwheat, buttermilk or any of the pancakes I have grown up with.  Gluten free - these pancakes are complex carb based and with a few channges, low glycemic in regards to sugar content.  

This recipe is also DAIRY and SOY free - and therefore, it is a most satiating breakfast food for those on the elimination food plan, or those who prefer anti-inflammatory food choices.

I have made this recipe previously, but today am reposting with a few ehancements per my personal preference. I have also cut the recipe in half as I felt like I was forever making pancakes on the griddle with the original. Which is great if you have a large family or want leftover cakes on hand.

The original recipe is from Nourshing Meals and can be found in the Whole Life Nutrition Cookbook. If you are vegan and want to make the pancakes egg free, explore the Nourishng Meals website for Teff Banana Pancakes - on our list to try soon as well. The cookbook is one I reach for time and time again.

Today's recipe includes "raw-cooked" homemade applesauce. Inspired by Pioneer Woman, I changed it up a bit, using low glycemic coconut sugar. It was so quick and easy to make, I encourage you to make homemade applesauce for your recipe, and perhaps even for topping in lieu of high glycemic maple syrup. Another change from my orignal Teff pancake recipe shared over a year ago, this recipe  adds a splash of apple cider vinegar, which makes the pancakes lighter.

Raw Cooked Homemade Applesauce
1/2 large apple, peeled, cut into wedges
1/2 lemon, juice and set aside
1/2 tsp. cinnamon
1/2 tsp. raw coconut sugar
1 T. water

To make the applesauce, in a small blender, combine ingredients and blend until fairly smooth. Add a little bit more water at a time if needed, to desired consistency. Small bits of apple are fine.  Let this sit as the lemon juice will help "cook" the apple. Recipe makes approx. 1/2 c.to 2/3 c. of applesauce to be used in recipe below. Double the recipe if you would like to top your pancake with applesauce.

Apple-Cinnamon Teff Pancakes

Dry Ingredients:

1 cups dark brown Teff flour

1/4 cup tapioca flour

1 teaspoons baking powder*

1/2 teaspoon baking soda

1/4 teaspoon sea salt

2 tsp. cinnamon

Wet Ingredients:

1 cup plain unsweetened almond mlk (we use Silk brand)

2 T. raw applesauce (recipe above)

1 large organic eggs

1 T. melted virgin coconut oil

1/2 tsp. Bragg's apple cider vinegar

1 T. coconut sugar 

Begin to heat a 10-inch skillet over medium heat. Melt the coconut oil in skillet while mixing the dry ingredients, and pour into a small glass prep bowl. You will want approximately 2-3 tablespoons of melted oil. Measure coconut oil for the recipe after it as melted. You may also wish to set your oven to the lowest setting, as this is how I keep pancakes, and plates, warm until all are ready to be served.

Whisk the dry ingredients together in a medium-sized mixing bowl. It is important to blend the dry ingredients well before addng wet ingredients.   In a separate bowl, mix wet ingredients together with a whisk, and slowly pour into the dry ingredients, blending well.

With heat set to medium, coat your skillet with coconut oil prior to each cake, if needed. Use a 1/2 cup measure, or soup ladle, to pour the batter onto the pan. Cook for 60 to 90 seconds on one side. As the pancake batter starts to bubble, and edges appear dry,  flip and cook for 30 seconds more. Add about 1/2 teaspoon of oil in between pancakes. Adjust the cooking temp as needed. These pancakes cook up fast so you may want to monitor the temperature, and lower as needed.  Don't be distracted by other tasks.

I mix my pancake batter in the 8 cup stainless steel mixing bowl from Pampered Chef. I love the rubber grip on the bottom.  As the batter is near the end, because the bowl has a pour spout, I can use a rubber spatula to pour all remaining batter on to the griddle. The last pancake always tends to be a bit larger than the rest.

Recipe makes six 6-7" pancakes.

HEALTH BENEFITS OF TEFF

Teff flour has become one of my most favorite gluten free flours, and I will be certain to never let my pantry run out. The grain orignates from Ethiopia and is high in calcium, and vitamin C, which is rare in a grain.  High in resistant starch, the fiber of Teff can help manage blood-sugar, weight control and colon health. If you have been a long time reader of my health journey, you will understand why ALL of those benefits would be of great personal interest to me. You can learn more about Teff from the Whole Grain Council.

Here is to feeling great, looking great, and living great...which is how we can feel when we focus on a lifestyle focused on plant based foods and consumer products that are pure, safe and beneficial.

Rita S.