Savory Pancake for Wraps

Today it is nasty outside. We will catch worship service on line at blackhawkchurch.org. Today we are finishing our series called "Wrecked" from the book of Job...how appropriate for a time such as this. It has been rather difficult emotionally, but also it reminds us to wait upon the Lord for healing, however that may be.
Yesterdays pancake was such a hit I decided to go savory. I have smiles chicken sausages in the refrigerator and I decided a wrap is a great way to serve them, since we are still without eggs. I wanted to keep the health benefits of ancient grains, and make a dairy, egg, gluten free...yet protein rich wrap.
There is one special ingredient...a single drop of Young Living rosemary essential oil. It is amazing how on drop of powerfulfood grade healing oil can lightly infuse a large bowl of batter.

In the order listed place in a large batter bowl:
1 cup Silk unsweetened original almond milk
3/4 c. Bobs Red Mill gluten free baking mix (bean based)
1/2 c Teff flour
1/4 c quinoa freshly ground to flour
1/2 c Silk almond milk, whisk ingredients
1/8 c flax seed freshly ground
1/8 c black chia seed, freshly ground
1 tsp Rumford aluminum free baking powder
1/2 c organic applesauce
1/2 c Silk almond milk with 1 drop YL Rosemary essential oil stirred in
1/4 c water

Whisk all briskly. Ensure (ceramic) pan is pre-heated. Drizzle olive oil on pan. Using a soup ladle filled with batter, pour onto pan and use base of ladle to spread into a circle to make thin cake.
Recipe makes 6 pancakes 7-8 inches diameter.

Fill with spinach, sprouts, onions, peppers and avocado for a Vegi wrap. Or use to wrap a sausage, but don't forget your greens!

Be well,
Rita

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.

Refreshing Summertime Treat - Vegan Fruit Sherbet

During the hot months of summer the desire to have ice cream or a frozen treat of some sort is about as natural as waking up in the morning. Summer and ice cream go hand in hand.
If you can eat the real thing...look for brands without high fructose corn syrup and artificial flavors...that in itself is a challenge!

For those wanting LOW GLYCEMIC, GLUTEN FREE, DAIRY FREE, and SOY FREE - today's simple recipe creates an absolutely delicious frozen treat that even my children love.  I supposed you could call it a sorbet, but since it does contain a milk, I refer to it as sherbet.
Fresh squeezed juice is preferred, but if you buy ready made for convenience, again check for HFS and artificial ingredients. Organic fruit and orange juice is preferred.

Fruit Protein Sherbet
In a high powered blender add in following order:
1/2 cup fresh orange juice
1/2 mango, cubed (pre-frozen)
2 scoops Arbonne vanilla protein powder
16 frozen medium sized strawberries
3-4 ice cubes
1/2 cup Silk brand unsweetened almond milk

Blend until all chunks are pureed, and use spatula to funnel into a 6 cup bowl with lid.  Freeze in a deep freezer for at least 4 hours before serving.  Freezers do vary, an overnight freeze may be needed to freeze the sherbet all the way to the center.

For those counting calories...no, I don't have that for you. All ingredients in this recipe are GOOD calories and nutrient dense. Arbonne vanilla protein powder is certified low-glycemic, as are berries. Mangos can be medium glycemic, and you may wish to substitute with a second type of berry.

If you have Type 2 diabetes - going with all berries and ensure fresh squeezed OJ and unsweetened almond milk is ideal.

I did find sherbet recipes in which a sweetener such as sugar or honey are added. Honestly, this frozen treat obtains its sweetness from the raw stevia extract already found in the Arbonne protein, and from the natural sweetness of the fruit.

May you feel great, look great and live great...from the inside out!
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.

EPIC Gluten Free Sugar Cookies

EPIC!  That is how my 10 year old described the gluten free sugar cookies I had made. I shared them with friends, who also gave two thumbs up.  I used an organic raw sugar, which has larger granules than the refined sugar I used to bake with. I wasn't sure if the sugar granules and crunch would appeal - but the feedback was positive, and in fact, people loved the sugar texture.
Because there is sugar in this recipe, this is not a CLEAN EATING or elimination diet friendly, but it is free of inflammatory gluten, dairy and soy. If you need to take a bakery treat to a school function or social event, there will be those who appreciate a gluten free alternative.  Easy to make, I hope you enjoy making and sharing these EPIC sugar cookies with your friends and family.

Gluten Free Almond Sugar Cookies - bakes approx. 24
Cream together:
1 cup of organic butter, softened
1/2 c. almond milk (soy free - we prefer Silk brand)
3 tsp. pure vanilla extract 
2 cups raw, organic sugar
1 tsp. pure almond extract

Lightly blend dry ingredients:

3/4 c. rice flour

3/4 c. almond flour

2/3 c. coconut flour

4 T. potato starch

1 t. baking soda

1 t. baking powder

Add dry ingredients to wet ingredients and mix until batter becomes fluffy.  Drop by rounded teaspoons (medium scoop) onto a baking stone. Bake at 350" for 12-15 min. or until lightly golden. Do not underbake.

It's important not to use extracts with artificial flavoring as it is in actuality an excitotoxin. Imitation foods and flavors, a form of gluatamate, are not good for our bodies on a cellular level, and our body actually has a hard time excreting these foreign-like substances. Instead, they build up in our body and lead to health issues down the line when they begin to overpower the body.

Always bake with organic ingredients wherever possible. For money savings and ease in locating gluten free baking flowers, I have found amazon.com to be a great resource. I do order a flour by the case, which equates to package of four, and should hold us over for some time since I have little time to bake. The original recipe for the above comes from the package of Bob's Red Mill coconut flour bag. Seeing soy milk in the recipe I immediately removed it as soy contributes to estrogen and is typically from GMO soybeans in the U.S., and is naturally high in glutamate, even if it is organic. Using almond milk iinstead, I also added in pure almond extract, cut back on rice flour and used almond flour.  Next time I bake this I may eliminate rice flour all together and see how the cookies turn out, as I would prefer to have as few flours as possible in my currently, varied gluten free pantry.

Enjoy!

I hope you feel great, look great, and live great!

To your health, 
Rita Shimniok

Choosing A Protein Shake Meal Replacement

So many choices in protein shakes...but which product is truly the best for weight loss? Well, in that regard...I would venture a guess that most will help one lose weight.  But at what cost?

Like so many foods that line the grocery stores, labels promise "good for lowering cholesterol", "low-fat", "with extra virgin olive oil" (so we are lead to believe it is healthy). Protein shake labels also make plenty of claims.

But what are you really buying? This is why becoming an educated label reader makes a difference for long term health.  

Take for instance, soy based protein powder, with organic obviously being a better choice than not.  Most soybean crops are genetically modified. (I believe I read over 90% are GMO.) With what? Herbicide for one.  Herbicides mimic estrogen in the body when consumed, they are nasty endocrine disruptors. Increased estrogen can lead to cancer. (This is one reason I would rather have dandelions in the yard than ChemLawn sprays.)  We have Monsanto to thank for this, in large part - stand up against this giant poisoning our food supply and let your congressman know that you vote no to GMO.
Even if organic, soy is naturally very high in glutamate and excitotoxins. The processing to create soy protein isolate makes it even more toxic, and it is an unfermented soy product.  Per Dr. Russell Blaylock, unfermented soy should be consumed no more than 2x weekly, preferably with a side dish of sea kelp to counter the excitotoxins with anti-oxidants.

When people use a daily protein or meal replacement shake, or TWO, for meal replacement or for weight loss, and it is soy based- they are adding a LOT of excitoxins, glutamate, and acid-based foods to their regimen.  On the outside one cannot see what that is doing to a body on the inside, but from all I have read - I wouldn't want to go there.

Whey can be a better option - but only if it is made from milk from grass fed cows free of anti-biotics, etc. AND only if it is cold processed, as again, heat and processing changes the molecular structure and we end up with FRANKENfood. Like all dairy products, whey protein isolates fall on the acidic side of the pH scale - key is for balance between acid and alkaline based foods. Even organic origin whey is inflammatory - as are all animal food products. Inflammation contributes to  disease, cancer, and general unwell-ness.

No matter what shake you choose, know your source and trust that raw goods are tested for purity. Protein shakes have made news headlines on more than one occasion due to traces of heavy metals, arsenic, and more. You might be surprised to learn that some of your favorite, popular brands do not pass the testing for purity.  With protein shakes you truly get what you pay for.
  Artificial ingredients can be problematic for your body to excrete. They build up inside.  My chiropractor shared with me that he sees an increase in kidney stones come February as many people, wanting to lose weight, hop on board a well advertised weight watching diet plan that includes their brand of canned shakes.  Don't be fooled by "Sucralose" - another name for toxic Splenda.  I looked up ingredients in a very popular whey based shake advocated by a health and wellness company to learn that it contains sucralose. Also, if Stevia is being used make sure it is raw Stevia and not the RebA processed version. Note to those adding Truvia to your coffee - it is not "healthy".

An interview with neurosurgeon, Dr. Russell Blaylock, discusses the adverse affects of artificial ingredients and effects of hydrolyzed soy proteins, and as Blaylock states, you will never learn the truth about milk in the media. Suffice to say is, that although I am the daughter of a dairy farmer, I will not give my children store bought milk. I encourage you to learn much more about this by checking out the Natural News interview with Blaylock here.

If you are going to jump in on a 24, 28 or 30 day program, and you are going to incorporate shakes as a part of the program - do your own diligence and analyze the product.  As I said, I have no doubt you can lose weight from any one brand. The question I am putting forth is, "while you are losing weight for outward appearances, what is happening on the inside on a cellular level?"  Feeling your best begins from within. If your meals are costing you around a buck, it would actually make me question the ingredients and quality. Good health into your senior years requires thinking not of short term, but instead long term effects, of your food choices.

I find it interesting when people state they cannot afford a $2 meal replacement shake.  Years ago I did the math, thinking the same thing - so I can relate.. until I realized I was actually paying more for my breakfast, which either required I cook it (time must be factored in), or I stop enroute to work and get it. I can tell you a latte alone, or a travel mug of organic coffee, costs more than $2. Of course the meals after breakfast become even more expensive.  Three of the four of us drink a pea/brown rice/cranberry based pure and safe protein meal replacement shake for our breakfast - and it has actually been beneficial for our family budget. Not only do we save, but we are getting nutrients, anti-oxidants, minerals, and all essential amino acids as we start off our day.

I hope this day finds you feeling and living great!

To your health,
Rita S.

Clean Eating Breakfast Muffins

Our 15 yr old decided to go the gluten free route, to see if it would help his sinus issues.  Since gluten in inflammatory and sinus issues are a result of inflammed sinus passageways - many have found relief once they either went gluten-free, dairy-free, or both. Now, I will tell you right tnow that he lasted about 10 days going GF.  On the last day of finals week his ride home from school stopped at Culvr's for lunch, and well, gluten free was toast!
Fifteen year olds don't have the the same drive as an adult may have when learning a certain type of food is what ails them. Of course, many adults would rather deal with the pain and disease than give up bread, cheese or ice cream...as examples. It is tough for sure!
During this teenage effort in going gluten free, he asked for recipes so he could have some tasty alternatives. (Did I mention this boy bakes, cooks, and cleans... and reads his bible every day? Just saying...he has no intentions of getting married. He IS fifteen - plenty of time for that 10 years from now.)  Kyle baked up some delicious muffins from a recipe I downloaded from www.nourishingmeals.com - I tweaked the recipe just a little, to make them a bit more clean in regards to sugars.
We absolutely loved the baked results...so much so that I decided to order a silicone muffin pan as our old, and very little used rusty pan should be retired. For the sake of the environment we don't want to buy paper liners each time Kyle wants to make muffins. The recipe is so simple and quick I suspect, and hope!, he will be baking these often.
For your delight...enjoy this recipe. The texture and flavor of these muffins is best once they have completely cooled. Whole LIfe Nutrition recommends serving with a dollop of honey, but I don't find it necessary.  Since we do not have a large food processor, we found that pulsing the ingredients in our Ninja Professional blender worked well.

Paleo Friendly Almond Banana Muffins
1 cup organic roasted almond butter
4 large organic eggs
2 medium ripe bananas
1/4 cup maple syrup
2 teaspoons vanilla
6 tablespoons coconut flour
3/4 teaspoon baking soda
1/2 teaspoon sea salt

Preheat oven to 350 degrees F. Line a 12-cup muffin pan with paper liners, or use a preseasoned silicone muffin pan.

Place all ingredients into a food processor fitted with the "s" blade and process until smooth. Scoop batter into muffin cups.
Bake for 25 to 30 minutes. Cool on a wire rack. 
Source: www.nourishingmeals.com

Eating healthy does not mean you must live a life of food goodness deprevation. It is about learning to make choices that improve your body's movement and physical well being.  And yes, it may require a few experiments in the kitchen ....as an example, as I finish up this post I am enjoying a piece of almond cake made with almond flour (my very favorite gluten free flour), eggs and raw stevia.  It's good, but not perfected. I will be tweaking and sharing that as well in the future. 

My wish for you is that you feel great, look great and live great!
Rita

Gluten Free Living - If Only Temporary

"Our genes load the gun; lifestyle pulls the trigger." 

How true! Many of us may be pre-disposed to this or that, but that doesn't mean we accept it as a deck of cards dealt to us. It is how we play the game that, in the end, determines who wins - our health or not.
Our 15 year old has been dealing with sinus issues. His allergies have been pretty non existent for the past couple years since we started him on a high quality, pure and artificial free vegan vitamin supplement.  We also made some eating changes, or perhaps better said, a lot. Speaking of lots, type II diabetes could be mine. Both parents, a brother borderline, and I was about there myself. But I made the decision change the game, change my lifestyle and product choices and bring it under control. No smoking gun here!
In the fall a doctor informed our son his nasal cavity is inflamed (as his mother said) and that allergies/pollen were particularly bad because of the drought. Well, now it is winter, so what's the excuse. Not pollen!  I had mentioned two things that are likely inflaming his passageways, that being dairy and gluten. Indeed, as soon as our son finishes a bowl of ice cream he notices his sinuses worsen. Not surprising, but not bothersome enough for him to give it up.
But now it's a couple months later and he is getting tired of sinus issues. Some people eating clean have said that their sinuses cleared up while on the 30 day detox program. I don't expect a 15 yr old boy to give up the top 7 allergen foods at once, but he did decide to give up gluten this past weekend. Thus more time that I have  spent in the kitchen experimenting with gluten free baked foods.
One food we had given up some time back is oatmeal. It's one of those foods that we, as a general public, have been made to believe is a healthy choice. Most oatmeal, unless specified, contains gluten. Also, most oatmeals are heavily refined and processed. Per Dr. Russell Blaylock one of the greatest deceptions in "healthy eating" is the consumption of Quaker Oatmeal - after all, it is endorsed by the American Heart Association so it must be good, right? If you can cook it in 5 minutes - leave it at the store. Processed and refined foods contribute to high cholesterol. That's the bottom line -although it may be a better choice than "heart healthy" Cheerios. If you want to eat oatmeal for breakfast, buy organic, gluten-free rolled oats and DON'T cook it in the microwave.  
Recently I thought about all the money we save as a family when we don't buy the processed cereals, which are expensive! Eating healthy costs much less.
Likely worthy of its very own post - microwaving foods. Microwaves change the molecular structure of foods and we are basically consuming "franken-foods" when nuked.  I am actually surprised when someone buys organic and then they microwave their food. Seems like  it is equivalent to throwing away money, in my opinion.  At work I have no other choice, which is why I prefer salads. But I did take leftover turkey chili the other day and it is not something I can eat cold. I cringe when I have to nuke my lunch, and of course stand back or leave the room so I am not exposed to the leaking emissions.
Back to gluten free...I know when I am eating a GF lifestyle my joints no longer ache or make noise. Gluten is very very inflammatory. I can't help but wonder if we could avoid all the hip and knee surgeries in this country if we simply became a gluten free nation. (gasp!!)
It will be interesting to see if this testing of the gluten free waters will help alleviate Kyle's sinus problems, which by the way, does run in my family. He is predisposed...poor young man. He had increased his bread intake considerably, hence pulling the trigger, since I had gone gluten free on January 2. He figured he had to eat my share of whole grain goodness.  Subsequently, the sinuses worsened. I will be sure to share if this gluten free living choice helps him or not.
Fortunately for my family, we use skin care and hygiene products that are made with zero gluten...not even a trace. I wonder how many Celiacs realize, or don't, that many lotions, hair care products, and more contain wheat glutens....
In the meantime, keep on checking back for more gluten-free recipe ideas. And I would love to give credit to that quote starting this post today...but unfortunately I don't recall the author. It wasn't me, although I find it very inspiring in helping me make healthy choices.

May you feel great, look great and live great!
Rita S.

Amazing "CLEAN" & Detox Friendly Pancakes!!

Can you believe it? Pancakes that are actually GOOD for you, do not contribute to inflammation, insulin spikes, and even taste good?  It doesn't seem plausible, but these moist and flavorful pancakes were an absolute HIT with my family this weekend.  I found Teff  and tapioca flour at Willy Street Co-op.  Probably at Woodmans and Whole Foods as well. I think I need to start petitioning Costco to carry these items - actually, I would love for Costco to have an entire section of Bob's Red Mill gluten-free products. I met someone tonight at the WWE meeting that might be able to help with that.
I made two changes to the original recipe, which originates from my favorite detox friendly recipe site: www.NourishingMeals.com   I used plain almond milk and we didn't have applesauce.  I don;t recall that I substituted additional moisture for the missing applesauce, but perhaps I did add a squirt of water.  I will pay more attention next time.  I also used agave nectar - 1T. in place of the high glycemic maple syrup.

Instead of syrup I pureed raspberries and strawberries to use as a topping, however, the pancakes were SO moist and cinnamon-ee that they could have stood alone as a delicious breakfast roll up.  Had I had the applesauce I know they would have not needed anything else for certain. I cut the recipe in half which made 7 pancakes total.

Because Teff is a grass (originates in northern Africa) and the flour is made from the grass seed - I feel this could be considered a Paleo recipe. Pumpkin seeds and sesame seeds are allowed for Paleo diets, right?  Same with qunioa - considered a seed and not a grain, from what I have read, although I hear Paleo enthusiasts debate this topic.  Teff flour and quinoa are both gluten free, of course, and staples in our pantry.

The following is direct from Nourshing Meals. If you are vegan and want to make the pancakes egg free, explore the website for Teff Banana Pancakes - on our list to try soon as well. You can get a great cookbook from the authors of Nourishing Meals, too.

Apple-Cinnamon Teff Pancakes

Dry Ingredients:

2 cups dark brown Teff flour

1/2 cup tapioca flour

2 teaspoons baking powder*

3/4 teaspoon baking soda

1/2 teaspoon sea salt

1 tablespoon cinnamon

Wet Ingredients:

2 cups non-dairy milk (we used plain unsweetened almond)

1/2 cup unsweetened applesauce

2 large organic eggs

3 tablespoons melted virgin coconut oil

3 tablespoons pure maple syrup (Grade B) (we used 1 T. agave nectar)

Begin to heat a 10-inch skillet over medium heat. (You may need to adjust the temp for cooking). Melt the coconut oil in skillet while mixing the dry ingredients. Measure it after it as melted.

Whisk the dry ingredients together in a medium-sized mixing bowl. Add the wet ingredients. Whisk together well.

Make sure your pan still has a little coconut oil on the bottom (just a little). Use a 1/2 cup measure to pour the batter into the pan. Cook for 60 to 90 seconds on one side, then flip and cook for 30 to 60 seconds on the second side. Add about 1/2 teaspoon of oil in between pancakes. Adjust the cooking temp as needed.

I am looking forward to making these pancakes again soon, and I hope to have the unsweetened applesauce in our pantry. Quite honestly, if  my children had not been sleeping I would have simply processed some applesauce from scratch real quick using Granny Smith apples on hand. Then I would have the freshest, most yummy minimal ingredient sauce, and have some set aside for a topping as well.  Doesn't that sound mouth watering to you? It does to me!

I encourage you to give these pancakes a try and let me know what you think. I was asked about my pantry and the types of flours and such that I have in it. At some point I will write about that topic, but I am still learning and stocking.  I know I don't want to have 20 types of exotic flours so I am playing with recipes and substituting, so that I can bake and cook gluten free from ten or less basic ingredients.

Oh...and I have to share... I came home from my meeting tonight to an amazing smell in the kitchen. Our 15 yr old son had baked some gluten-free muffins while I was gone using another recipe I had found.  It uses almond butter as a base. I snitched a bit off the top of one (they raised beautifully!) and all I can say is YUMMY!!!  I should get to bed so I can get up early enough to photograph a muffin before I eat it. (LOL)  When I remake the Teff pancakes I will photograph them as well and add it to this post. 

May you feel great, look great, live great!

Rita S.

Grocery Shopping for a Healthy Lifestyle

Today was shopping day to prepare for the January 2 start of the ARBONNE HEALTHY LIVING 30 DAY CHALLENGE.  My friend Stacy and I went together, starting at Costco and getting a few more items at Copps in Middleton, where they have a great selection of organic product, bulk nuts, and some items best purchased in smaller quantities.  Now, I will say - if you shop with a friend and split the bulk sized food purchases at Costco - you can save a ton on your grocery bill.
I am often told, "I can't afford to shop organic", which I completely understand. If one is wanting to make a serious lifestyle change - start small and work your way to making smarter choices. Purchasing non-organic vegetables is a whole lot better than buying a box of Cream of Wheat...if you get my drift.  Make COLORFUL foods a minimum of 50% of your diet, and by diet - I am not referring to a temporary choice of foods chosen for short term weight loss, but a long term lifestyle of food choice.
Eating HEALTHY is about making exchanges.  Processed foods cost A LOT of money - don't kid yourself. As I recall, a family sized bag of Ruffles potato chips cost $5.99.  What kind of dense nutrition comes from a bag of chips? Be honest.  NONE. Sorry, you can't get away with calling potato chips a vegetable. I won't even go into all the ingredients that make chips a none pro-active health choice. As a comparison, for $4.29 you can get a bag of about 36+ mini bell peppers (red, orange, yellow). Consider that bell peppers are "a good source of vitamin C, thiamine, vitamin B6, beta  carotene, and folic acid.  Bell  peppers also contain a large  amount of phytochemicals that  have exceptional antioxidant activity." To learn more about the benefits of bell peppers and other foods, check out EveryNutrient.com

For the 30 Day challenge, those participating in the "ALL IN" level are cutting out GLUTEN/WHEAT, DAIRY, SOY, SUGAR, ALCOHOL, VINEGAR (unless Bragg's Organic Apple Cider Vinegar containing "the mother"), CAFFEINE (coffee/soda/tea).  Gluten-free products are becoming easier to find, in large part due to many people developing gluten intolerance and/or Celiac's disease later in life - which often comes from a lifetime of gluten build-up in the gut. The majority of the population have no idea that their aches, pains, and symptoms chalked up to "getting old" are 100% diet related.  Which is why so many of us, including my husband and I, are eating clean for 30 days to learn and be tuned in to our bodies and how they feel without such foods.
So what can we eat when all of that "stuff" is removed from one's diet, you may ask? Plenty - as you can see - we certainly don't starve! It is simply about exchanging a habit of buying foods that don't serve you to those that do.  At one of the Arbonne detox classes a quote I love is "food is either fuel for your body or toxic for your body". If you are new to the challenge perhaps you should put that quote on your refrigerator so when you are tempted you are reminded that you are either going to choose a low octane fuel that makes "your engine" sluggish, or you are going to choose a high octane, clean fuel that is going to make you perform at and feel your best. Aches and pains are NOT a part of growing old, but are a part of poor nutrition choices.  
Let me share some GOOD and not so good choices on my shopping receipt today. First, the not so good. To help illustrate - I circled in RED foods that are not a part of the 30 Day clean eating program, but they are foods that our children eat. On the list that include gluten are the biscotti, 8 grain whole grain bread, and possibly the Aussie Bites. Aussie Bites are great little snacks made from whole grains such as oats, rolled oats, dried fruits, flax seed and such. Our 10 yr. old is nuts about Aussie Bites. They are not labeled as gluten-free and I suspect that comes from the whole grain and rolled oats. Also, you may notice a few "toxic" foods - a bottle of German Riesling for New Year's Eve - alcohol is a triple strike in that it is not only alcohol, but it's high in sugar and something else that is not allowed in the clean eating program.  I also succumbed to the taste testing of Smoked Gouda Cheese today at Costco - which is THE cheese of choice for special occasions, and I figured we could ring in the new year with a bit of dairy before we go bovine by-product free.
In blue on my receipt are non-food items, to help you differentiate. Bulk paper goods cost a bit up front, and make my grocery bill look deceptively large. All said and done - my healthy living grocery spree cost under $125 and this will feed our family of four for 1-2 weeks, plus three of us will enjoy an Arbonne protein shake once a day as a meal replacement.

First timers to my Costco grocery cart today is a gluten free quinoa based pasta! I do plan to contact the manufacturer as it does contain corn flour, and I am concerned that it might be GMO grown corn. To the right you can see a meal (or two) I plan to make - gluten free pasta with mushroom and chicken marinara sauce - which I will post when I create in the kitchen.  
I was THRILLED that Costco listened to my, and many others I am sure, suggestion to carry organic coconut oil in the store. I was SO EXCITED when this appeared right before Christmas. I "sold" a couple of containers to others today who asked me what to do with it. (That could be another post in of itself.) And bricks of SEAWEED! Yep, you heard right. Stacy and I saw that and wondered what in the world.... Dehydrated and salted with sea salt. The box shows that you can add it as garnish to soup and a few other things, but we tracked down some folks who had it in their cart and asked.  (We met up by the coconut oil.)  When I asked how it tasted this couple apparently loves to snack on the seaweed as one would chips - and it is very similar to the kale chips one can make at home pretty easily with olive oil and sea salt. I know that seaweed has many nutritional benefits, so into my cart it went. I will let you know what I think! Come on over for New Year's Eve for games. German Riesling and seaweed chips! We know how to live it up in our household! (LOL)
Staples in my clean eating shopping cart include organic quinoa pasta $6.69, Crunchmaster gluten-free crackers (safflower oil is my only concern with this product as it is probably a hydrogenated omega 6 oil) $7.49,  vinegar free marinara sauce $8.24 (less 2.25 coupon for a 2 pk), black beans $5.59 (8 cans), organic agave nectar $9/99/2, gluten-free and hormone-free chicken tenderloins 18.96/6 pkgs, AmyLu brand gluten free chicken sausages $13.99/3 pks of 6, and a variety from the produce section. Today I found pre-cooked grilled chicken strips under the Kirkland brand, offered by Foster Farms.  Foster Farms used to offer a large bag of pre-cooked chicken in the freezer section and I was crushed when the item was discontinued. I could not beat the convenience of grabbing a little pre-cooked chicken for my daily spinach salad. I am happy to report I found it in a two-pack for $9.99, which is super convenient for those of you who live alone.
The large tub of organic mixed baby greens will last my family about one week. This is something we need to purchase weekly for $4.49 a container.  I plan to eat a salad for lunch each day with a homemade dressing. We had quite a bit of produce already at home and I held off on buying too much more as our frig is not that empty. 
After Costco Stacy and I went over to Copp's for a few limes, green onions and smaller amounts of produce for the Cowboy Caviar I plan to make for New Year's Eve. I also needed some turnips for a ginger-glazed turnip recipe I found, which I will be sure to share as well.  You can see the mushrooms in the photo above - baby portabellas.  Stacy and I split a container of these from her grocery bill as mushrooms have a short shelf life. It is best to store them in a container that allows air movement and do not rinse or wash before storing. In addition to the marinara sauce I am looking forward to making my superb dairy free Mushroom Bisque that I made last year, and it truly rivaled anything I have ever enjoyed before. For the gentleman I met at Copps, should you visit my blog here is a link to my Mushroom Soup recipe. Enjoy!

To your health,
Rita S.

One Week to 30 Day Healthy Living Challenge

We are one week away from starting our 30 Days to Healthy Living Challenge. So far team TnT is 10 members strong.  More may be joining us - you are most welcome no matter where you live.  You are welcome to invite friends to join you, and the rest of us, in your journey to Healthier living.

TnT stands for TRANSFORMATION not TEMPTATION.  If you are participating in the challenge I would surmise that you desire transformation of some type- whether it be weight loss, increased energy, less joint pain - transformation is desired.  "Not Temptation" signifies the importance of resisting temptation during the 30 days  as many of us with have withdrawal symptoms from sugars, simple carbs, caffeine, and snacking after 7 pm.

NOW is the time to consume allergenic foods excluded from the program - either eat them, give them away, or have a New Year's Eve party so guests can consume. The  most difficult food to give up, from what I hear over and over, is CHEESE.  Yes, we are from Wisconsin and this is tough - but important. Remember, we cannot be tempted to eat that which is not in our presence.

NOW is the time to start putting your grocery list together comprised of very very few processed foods (exception of canned beans, tomatoes, gluten free crackers, gluten free, GMO FREE corn tortillas for guac dipping, and such).

NOW is the time to order any Arbonne Essentials products you plan to utilize.  In order for products to be in hand by Jan. 2 your orders would need to be placed by tomorrow, Dec. 27.  Most of you, if not all of you, are all "equipped for success" in this regard. The fewer products you have the more will power that may be required of you - depending upon your current eating habits. For example, those already drinking lots of water can continue to do so whereas those who drink diet sodas, and/or coffees, will benefit from the Fizz Sticks to replace the craving fro coffee/soda sourced caffeine.

Learn to read labels - I will be sending out an article soon to my team members that I had written last January for the community group I led and taught for making healthier food shopping choices. I am sure if you dig in my archives you will find a couple of posts on label reading. 

If you are ALL IN the challenge here are the foods you want to eliminate Jan. 2 through 31:

1. wheat/gluten (if using organic rolled oats be sure it is gluten free)

2. dairy/casein/whey

3. yeast

4. sugar

5. artificial sweeteners

6. alcohol

7. Vinegar (EXCEPT for Bragg's organic apple cider vinegar)

8. Caffeine (coffee and soda are out!)

9. Soy products, including soy cause (tamari may be used in stead of soy sauce as it is MSG and gluten free)

I plan to go into the whys and what fors of these foods in further detail, although my blog archives likely have them covered already.

Someone asked me about vinegar today and why it is off limits - basically it has to do with the fermentation process that takes place in the gut as a result, growth of yeast, etc.  Note that an exception is made for Bragg's Apple Cider organic vinegar...  This means the homemade raspberry vinagrette I made on the 22nd is OK during the program!

The Thursday evening, December 27 call in number to listen to the Kick off presentation live at 6:30 pm  is 712-451-6000 and enter in access code 709364 followed by the # sign to listen live to the presentation. Being there in person is best as you can sample various food recipes put together for us.  If you cannot do either please contact me for a dial in number that you can listen to as time allows.

To your health in 2013,

Rita S.

Christmas Morn GF/Dairy Free Breakfast

In another week my husband and I will be joining MANY others in the Arbonne 30 Day Healthy Living Challenge, which begins January 2 and ends on the 31st.  The winners of this challenge will be measured by inches - and there are prizes to be had. However, I am confident in stating that everyone who participates will be a winner as they experience more energy, manage the holiday damage, and kick off a new year feeling great!
Because our household will be eating CLEAN soon, I chose this most holy of mornings to experiment in the kitchen with our traditional Christmas morning Christmas crepes breakfast.  I decided on Christmas eve that I wanted to make gluten free crepes. I googled recipes and came up with one that was both gluten, dairy and sugar free.  Problem is, I did not just simply have all the ingredients on hand. Oh sure, I THOUGHT I had tapioca flour...but could not find any. I also thought I had Teff flour, but could not find that either - and recipes were calling for such.
I found a web site that provided some tips for gluten free cooking.  One tip was to mix different GF flours proportionately, as in 2/3 heavy flour to 1/3 light flour.  I had never considered the weight of the flours before.  Some helpful links for you: http://www.theglutenfreelifestyle.com/gluten-free-flour-mix.html
Because I could not find listed ingredients in my cupboards, I decided I would make my own crepe batter using almond flour, and brown rice flour as my base.
I think it would have been fine, but I decided last minute to add some of Bob's Red Mill All Purpose Gluten Free Baking mix  - just 2 tablespoons, but it was enough to add that "bean" flavor to the end product - the crepes.  I also found that in my recipe the batter was "too wet" and it would not set up well enough to allow me to flip a crepe in the pan - and basically - it just STUCK. I am not sure as to whether the culprit is my apparent need for new non stick, or the recipe itself.
I finished making crepes with the first small batch of batter, and had googled, meanwhile, a recipe for crepes made with almond flour. I found one and it worked well, even though I was nervous about the number of eggs. I altered it a bit adding in some almond milk as the recipe called for NO milk or liquid beyond the eggs, which was unheard of in any crepe recipe I had ever used.
By the time I was done in the kitchen we had Christmas morning breakfast at 10:30.  It's a good thing our children are older and patient for gift opening! My picture focuses more on the beauty of dark chocolate almond milk being served in a wine glass for a special treat, but you can catch a glimpse of a crepe as well, covered with pureed strawberries. Here is the recipe I used with a little alteration of the original:

Gluten & Dairy Free Christmas Crepes
5 eggs, organic and from cage free chickens
1/2 cup almond flour
2 T. honey or agave nectar
2 T. almond milk
1/2 t. pure vanilla extract
Pinch of Celtic Sea Salt
1 tsp. coconut oil

Beat eggs in large bowl. Add in and stir remaining ingredients. Melt coconut oil on hot surface of cooking pan. Pour in 1/4 cup of batter, depending on the pan you are using, and desired size of crepes.

The key, I found, was to allow the crepes to cook thoroughly, and be fairly brown on the first side down to help stabilize  the crepe for flipping.

Ironically, the Test Kitchen show on Create is cooking crepes as I type this. Not gluten free, of course, but their tips are:
1. Heat pan properly  - DO not use vegetable oil as they say, EVOO or coconut oil is preferred
2. Test skillet to ensure it has reached proper temperature (leave on medium for a minute)
3. Right amount of batter - use 1/4 cup to a 12" skillet
4. Know when to flip - when you see a little browning around edge of crepe it is time to flip it.

The beauty of crepes is that so little flour is used that it doesn't really matter what kind - per the Test Kitchen. Using almond flour  is a sweet delight for fruit topped, breakfast crepes. However, use brown rice or quinoa flour and you will have a homemade wrap perfect for wrap-style sandwiches, beans and greens, or whatever you might wish for a gluten free meal.  Crepes can be made ahead of time and refrigerated, separating with wax paper in between each crepe. I encourage you to think outside the box when it comes to adding foods to the inside of your crepes.

As Christmas day draws to a close, I grazed t0o much on unhealthy choices this day and I look forward to returning to my fairly clean eating lifestyle tomorrow. And I am also looking forward to eating clean for 30 days come January. Stay tuned for recipe ideas, why we cut out 7 most allergenic foods (including dairy, gluten and soy), and more to allow our bodies to re-energize, re-vitalize and shed some inches as we start the new year.

Merry Christmas to all!
Rita S.