I just love these Gluten Free Banana Oat Blender Pancakes! Throw everything in the blender and pour them onto the griddle! Who doesn’t love pancakes for breakfast? But we don’t want to eat your typical wheat flour pancakes as gluten is what is making you all feel like you have no energy! There are so many delicious alternatives with no unusual ingredients!
These pancakes are naturally sweet and kid-friendly. Skip the sugary maple syrup and instead heat up some frozen organic berries for a naturally sweet moist topping. You can also cook up some sliced apples with cinnamon. Or just eat them plain! Yum!
Any kind of gluten-free oats will do. Here’s a tip: I buy lots of organic bananas at one time from Costco or Trader Joes. When a bunch ripens, I peel them and freeze them so they are ready to go for smoothies, muffins, and especially these pancakes! Since we are putting them in the blender, you don’t even have to defrost them!
Any blender will work fine, but my absolute favorite is the Vitamix, especially if you are making your own nut milks. This thing is a workhorse and nothing grinds food up better. It comes with a ten-year warranty, but I don’t think I can possibly kill this thing and believe me, I should have by now. I even have the grain attachment so I can grind up my own gluten-free flours which can be a big money-saver!
You’ve got to try these gooey Fudgy Paleo Protein Blondies! Blondies have always been one of my favorites! I wanted to see if could convert my almond butter chocolate chip cookie recipe into a blondie. I still don’t know the science behind it, but baking with nut butter gives an awesome rise and a super moist texture without using any xanthum gum!
The coconut flour in this recipes gives it added protein and the coconut oil gives it that nice shiny, crackly surface that every good brownie should have. Without any grains, these blondies are gluten-free. Also using coconut sugar and honey makes healthier baking possible and just as delicious!
So my five children are the true testers in this house and they loved them! I went upstairs for a minute and came back down to the kitchen to find an empty plate. Good thing I hid one in the freezer for me for later! Shhhhhh……….
This recipe is a little twist on traditional Filipino Chicken Adobo. Instead of just braising the chicken in the sauce, I start by browning the skin in a cold pan. As it heats, the fat begins to render, making the skin nice and crispy!
Chicken Adobo traditionally calls for soy sauce, but I wanted to introduce you to an alternative. Soy sauce is essential for Asian food recipes and can add meatiness to your stew and soups, as well as helping to make vegetarian dishes a little more hearty, but soy is one of the most genetically modified foods on the planet. It can be a cause of food intolerances and can cause inflammation in the body. On top of that, soy sauce contains gluten.
But have you ever heard of Coconut Aminos? It is an awesome replacement for soy sauce that doesn’t taste like coconut but has an “umami” taste similar to soy sauce. It contains coconut tree sap and salt. The sodium content is less than 1/3 of the same amount of sodium in soy sauce. You may already know that coconut is great for heart health. Coconut is also very high in antioxidants, helping the body rid itself of toxins. Coconut is also an anti-inflammatory food which may help reduce heart disease and prevent diabetes and cancer.
Coconut aminos can be found now at Trader Joe’s and Whole Foods. You can also get it on Amazon. Use it as a replacement for soy sauce in any of your recipes and give it a try in this Chicken Adobo!
Marinate chicken in coconut aminos for 30 to 60 minutes.
Remove chicken and place on paper towels to dry. Reserve coconut aminos and add coconut milk, vinegar, garlic, bay leaves, and peppercorns.
Place chicken, skin side down in a non-stick pan or seasoned cast iron pan. Place over medium-high heat and brown skin, being careful not to burn, about 5-7 minutes. Turn chicken over and brown for another 5-7 minutes. Pour off all but a tablespoon of fat in pan.
Flip chicken skin side down again. Add coconut mixture and bring to a boil. Simmer, uncovered for 20 minutes. Flip chicken and cook another 15 minutes until chicken is cooked through.
Remove chicken from pan and tent with foil. Return pan to medium-high heat until sauce is thickened, about 5 minutes. Pour over chicken and sprinkle with scallions.
Store-bought granola is often considered a health food, but the truth is that it is usually loaded with sugar as well as hydrogenated oils which we want to avoid. It is also often dry and bland. Making it homemade, however, makes a great breakfast or snack as you can control the amount of sweetener and add some truly heart-healthy ingredients like fiber and prebiotics like what is in this Maple Walnut Granola w/Prebiotics.
What are Prebiotics?
You’ve probably heard a lot about probiotics, but do you know what prebiotics are? Probiotics are the good bacteria in your gut whereas prebiotics are a fiber that help the good bacteria grow. You can kind of consider it the fertilizer for your probiotics.
Probiotics are sensitive and can be affected by heat or bacteria. That is why it is important to always take your pro-biotic supplement with food, as it can not survive the stomach acid. It is also not a good idea to cook probiotics as the heat will destroy them. Prebiotics, on the other hand, are not affected by bacteria or heat, which makes them a great addition to this Maple Walnut Granola.
Inulin is a fiber found in thousands of plants, the most present in chicory. Dietary fiber has been shown to improve digestive health as well as contribute to heart health. When mixed with water, inulin forms a gel which can relieve constipation and help keep you regular. This gel will also help you feel full as it expands in the stomach. Inulin also has the ability to absorb cholesterol, toxins, waste, and fat as it passes through the body.
Inulin can also be used as a substitute for sugar as it is naturally sweet and has a low glycemic level. I have had great success in baking gluten-free bread with it (recipe coming soon). You can also add it to your hot beverage as the heat does not affect it. It’s a good idea to add it slowly, as some people can be sensitive to it if they have a sensitivity to FODMAPS.
I’ve added just a tablespoon to my Maple Walnut Granola Recipe.
Looking for a quick and easy dinner that is healthy and delicious? This one-pan chicken dish is loaded with flavor. The anti-inflammatory turmeric makes a smooth sauce and the chicken crisps up nicely along with the chickpeas. The fennel and red onions carmelize which enhances their sweet flavor. Adding the carrots makes this a complete dinner you can throw together on any weeknight!
Since Valentine’s Day is coming up, I’m thinking chocolate! These Triple Chocolate, Triple Almond Cookies, are almost like a brownie. Three different types of chocolate give them intense flavor. Almond flour and almond butter make them super-moist, and the almonds on top give them a nice crunch. A bite of sea salt at the end makes these a real treat!
My daughter and I are headed to Florida this weekend. So many of you ask me how you can stay healthy while traveling. Well, with a little planning, you can easily do it. Here are some tips that I use to stay healthy whether I am traveling by plane or by car.
If you are flying, airplanes have very dry air and can dehydrate you. You can bring an empty water bottle through security and fill it at their filtered water stations. Your flight attendant can also fill it for you on the plane.
I love my Travel Berkey because I can refill it no matter where I am and have filtered water anytime. This filter is so powerful, you can put a Coke in it and it will come out like seltzer. (Not that I recommend that) It also saves tons of money on buying plastic water bottles.
Remember that caffeine also dehydrates us along with alcohol, so avoid drinking these if traveling on a plane.
A snack with chia seeds or chia in water can keep you hydrated as they absorb nine times their size in water. Include fruit in your breakfast which will also help hydrate you.
Bring Healthy Snacks
It’s a good idea to bring healthy snacks with you when traveling, as healthy food can be difficult to find on the road. Trail mix (not with m&ms) and dried fruit make great snacks. Apples, bananas, clementines, mini cucumbers, red peppers, and avocados travel well. I like to keep individual packs of nut butter in my purse. Soy/dairy-free protein bars are also good to have on hand.
If I am traveling by car, I always bring a small cooler. Most hotel rooms have mini refrigerators now to keep things fresh. When you arrive at your destination, make a quick stop at the local grocery store and pick up some fresh fruit and vegetables to have on hand.
I always bringovernightoatmeal with me in a jar, one with liquid and a few others dry. At my destination, I can pick up almond milk to add or just add water so I have a hearty breakfast wherever I go. This also saves money, since we don’t have to spend money in a restaurant or rely on the carbohydrate-laden continental breakfast served at most hotels.
Just because we are on vacation or traveling doesn’t mean we have to stop healthy eating. If you load up on heavy-laden foods and carbohydrate-filled foods, you are not going to feel well. Try to choose whole foods where you can.
Plan ahead where you will be eating. Search online for organic restaurants that serve healthy options and where a good grocery store is.
Travel Snack Ideas
salad in a jar
grass-fed beef jerky
hard boiled egg (not on a plane, smelly)
I have an old recipe from a friend for an almond poppy seed cake that has been a staple in my house for years. I always had one in the freezer ready for unexpected guests, or to take to a friend’s house for cake and coffee. But since I don’t eat wheat or dairy anymore, I had forgotten about it, until I came across the old recipe recently. I decided to try to change the recipe up by omitting the wheat and the dairy to see if I could get a replacement just as good as the original.
It took a few tries to get this right because the pound cake-like texture is challenging without the gluten. The addition of almond flour added moisture, and I swapped out canola oil for coconut oil and applesauce. This allowed me to lighten up on the sugar as the original recipe called for 1 3/4 cups of it. I baked these in my mini bundt pan, which makes these come out adorable, and are the perfect little bite. It also works great in a loaf pan or a full-size bundt. This Gluten-Free Almond Poppy Seed Cake is really something special!
Combine lemon juice with almond milk and let sit for 5 minutes. Sift together flours, baking powder, baking soda, and salt in a mixing bowl. Add remaining ingredients and blend on medium speed for 2 minutes.
Pour into paper lined muffin tins or greased pans.
For muffins/mini bundts: Bake 18-20 minutes
For loaf pan: Bake 55 minutes.
Beef really gets a bad rap as being the cause of several major illnesses which include heart disease and cancer. These arguments do not make the distinction between conventional feed-lot beef and 100% grass-fed beef. I personally do not ascribe to a vegetarian diet for several reasons.
Essential Amino acids
Our bodies can produce certain amino acids, but essential amino acids can only be obtained from food. Notice the word essential. We need these amino acids for optimal health. You can obtain protein from fruits and vegetables, but they are incomplete. The only complete protein sources of essential amino acids are found in beef, fish, poultry, and eggs. But not all beef is the same.
Grass-fed beef versus grain-fed
You have probably heard that saturated fat from meat is what will clog your arteries and cause heart disease. Grass-fed beef is high in omega-3 fat. It is this fat that protects the heart and prevents cancer.A study by researchers at California State University found that beef from cows that exclusively eat grass fit a diet lower in saturated fat and higher in “good fats” and other nutrients. Not only does grass-fed beef contain more omega-3 fats than CAFO beef, but it also is lower in calories and higher in vitamins A and E, antioxidants, beta-carotene. Omega-3 fat has been shown to reduce the risk of cancer and heart disease. Whereas conventional beef, fed on grain is high in Omega-6 fatty acids and is the real culprit in heart disease.
Cooking grass-fed beef
You’ll find pastured beef to leaner than conventional beef, so the best cooking method is “low and slow.” For steaks, you want to just sear them, then reduce the temperature to a low setting until done. Chuck roasts, bottom round roast, or briskets are great in the crockpot. Top sirloin roasts or eye round are best cooked at a low temperature for a long time as in this simple roast recipe.
Daley, Cynthia A, et al. “A Review of Fatty Acid Profiles and Antioxidant Content in Grass-Fed and Grain-Fed Beef.” Nutrition Journal, BioMed Central, 10 Mar. 2010, www.ncbi.nlm.nih.gov/pmc/articles/PMC2846864/.
Slow Roasted Beef
This is a simple recipe from Cook's Illustrated that works great for a "low and slow" cooked grass-fed roast.