Fluffy, Gluten/Dairy/Egg Free Pancakes!

Allergen free beauties! Gluten free, dairy free, egg free, and nutritious to boot!

I was diagnosed with a wheat allergy, way back in 1999. At that time, I was diagnosed with 12 food allergies! My worst was milk, cheese close second, and wheat third. Boo. I was just at the cusp of my world blowing up, in regards to beginning to learn about food. REALLY learn about it. What I was about to find out, was what I thought was healthy foods, for the first 31 years of my life, really weren't healthy for humans at all. That's why in 2013, I speak a different language than my peers, as the majority, haven't LEARNED what is actually healthy, what is harmful, and what is simply lesser of the evils. These pancakes have a couple refined starches thrown in for balance, but I make up for it with superfood seeds!

Today is a snow day! My girls were thrilled! I wanted to make a nice breakfast, and they love pancakes. I most often make oatmeal pancakes, but didn't soak my oats overnight, like I usually do for my go-to recipe seen here.

So, I winged it. I most often wing it... There are times, things turn out so well, then I wonder, "how did I exactly do that"? Today, I wrote down what I did, in case it turned out well- and it did!
I make pancakes with stuff I had on hand. Now, mind you, my pantry isn't your mama's pantry- I have lots of good stuff in there. With a basic understanding of ratios for pancakes, I made a SUPERFOOD pancake!

Fluffy, Gluten/Dairy/Egg Free Pancakes!

Yield:10- 12 medium size pancakes

3/4 C brown rice flour
1/4 C tapioca starch
1/4 C potato starch
1 tablespoon baking powder
1/2 teaspoon sea salt
1 faux egg ( 1 Tbl chia seeds and 3 Tbl water)
1 C faux buttermilk (2 tsp raw apple cider vinegar, fill with alternative milk to 1C)
~additional alternative milk as needed
2 tablespoons coconut oil, melted and slightly cooled
1 Tbl Hemp Seeds (optional)

Organic smart balance,*organic, grass fed, cultured butter, or *organic Ghee, and REAL maple syrup for serving!

Mix chia seeds with water and allow to sit for a few minutes to gel. Mix dry ingredients in a large bowl. Mix the chia/water and faux buttermilk in a bowl, or in your measuring cup, if large enough. Gently blend wet into the dry. Gently pour coconut oil in, as you mix.

Allow batter to rest while you heat your griddle or pan. Grease pan or griddle with coconut oil, organic Ghee, or cold pressed oil. Pour in scant 1/4 C onto your griddle. Watch for bubbles through the top of cakes, and dry edges, then flip.


Natalie's notes

*Organic grass fed, cultured butter, and organic Ghee, ARE dairy products. I recently incorporated "butter oil" into our diets for the first time in 14 years. These have little to none, of the dangerous milk proteins, and lactose, as they are majority fat or "butter oil". See my "why to avoid conventional dairy" page. Avoid these products if on a healing diet, or severly allergic to dairy!
I like using the 1/4 C measure, as it makes the perfect sized pancakes. The extras can easily be warmed in the toaster! I always double, or triple pancake recipes. Easy breakfast leftovers, without the fuss!
~These pancakes seemed to stick more than usual. Really grease your pan/griddle!
They didn't brown up, as most pancakes do. There was golden brown on some, but not all.
The batter can thicken as it stands. You can add a Tbl of alternative milk as needed.
I did pre-grind my chia seeds, to make the faux egg, you don't have to.
I did pre-grind my hemp seeds, you don't have to!
As with any pancake, french toast, or waffle, you can freeze any extras on a baking sheet. When frozen, put into a freezer bag.

Update: My girls said the pancakes were even better, the next day, warmed in the toaster!

Another healthier breakfast to add to your arsenal!
Yours in health,
Natalie

Gluten free Oatmeal Pancakes

If you are looking for an easy, reasonable, gluten free, and dairy free pancake recipe, look no further!

I have been rotating grains for over a dozen years now... and currently rarely using grains, that are truly grains, with the exception of oats. More and more research is showing that grains are not actually healthy for us! More and more people are being diagnosed with gluten allergy, and gluten sensitivity!
Oats are gluten free, if they are processed in a facility that doesn't process wheat or gluten grains. Look for oats that are organic, and state they are gluten free, if you are avoiding gluten.
This recipe is using long cooking oats, not quick cook. Soaking the oats overnight makes the oats easier to digest, AND will allow you not to process your oats into flour first. Oats are cheap, and easy to obtain! No fancy, expensive gluten free flours, nor any special stabilizers needed here!

This recipe is loaded with super foods: organic oats, organic eggs, cinnamon, raw honey, flax milk, and coconut oil! It is a breakfast that is fun, but you can feel GOOD about!
My girls love, love, love these pancakes!

Gluten Free Oatmeal Pancakes                                                     Yield: approx 18

2 C oats
2 C flax milk (or any milk alternative)
3 eggs
2 Tbl melted organic smart balance (or coconut oil, or other cold pressed oil)
2 Tbl raw honey (or raw agave nectar)
1 tsp vanilla
1 tsp baking soda
1 tsp cinnamon
1/2 tsp sea salt

coconut oil (or olive oil, or other cold pressed oils) for griddle
organic smart balance
real maple syrup


Soak your oats, in the milk alternative overnight.

Oats will look dry after soaking.

Added rest of ingredients!

Blend oat/milk mixture well, in a blender.
Add the rest of the ingredients in blender, and blend just until incorporated.


Grease your griddle or pan very well with coconut oil. Preheat until drops of water spatter on griddle.  Drop by 1/4 cup full of batter.  Cook until bubbles are all over cake, and edges are just starting to get golden. I turn down the griddle to cook the second side a bit slower.

See the loads of bubbles? Edges just crisp- ready to flip!

Serve with organic smart balance spread, and real maple syrup!

*You could mix a tsp of apple cider vinegar to flax milk, let sit a few minutes, than add to oats to soak, for a faux buttermilk.
*You can skip the honey, but we use little syrup, so it adds the right sweetness.
*This batter is very thin. It is preferable, as oats make it more difficult to cook through in pancakes or waffles.
*You can freeze the cakes, in a single layer on a plate or cookie sheet. Once frozen, you can put into a freezer bag. Easily warmed in a toaster! Using the 1/4 cup measure, insures they are large enough to be warmed in the toaster!

Have about 12 left... Time to freeze 'em!

Going, going, almost gone!

These are crispy deliciousness. They are delicious, AND nutritious.! You haven't had oatmeal like this before y'all!  YUM! YUM! YUM!

Yours in health,
Natalie


Peach Banana Chia Smoothie

Smoothies are staple breakfasts and snacks in our home!  Most experts agree, that the human diet should consist of at least 50% raw foods.  A smoothie chock full of raw fruit, is an easy delicious way to get your raw foods.  Raw foods are full of enzymes, micro and macro nutrients such as phyto- nutrients, and vitamins in tact.  Cooking foods removes some of those benefits, especially the enzymes.

Enzymes are critical to health!  They are what allow nutrient uptake, and are responsible for a whole host of chemical, immunological, and metabolic processes.  If you don't eat enough enzymes via raw foods, your body needs to work extra hard to make more of them!  When enzymes are present in the food, you readily digest, and easily utilize the nutrients in that food.  Makes sense, right??

So, this is one of the main reasons we make lots of smoothies at our house.  In addition, smoothies taste like a TREAT, but are a nutritional POWERHOUSE.

Smoothies are nothing more than throwing raw fruits or raw fruits and veggies, with a liquid, into a blender and VOILA- health shake!!




Peach Banana Chia Smoothie

2 C frozen peaches
2 ripe bananas
3 C coconut milk (or any milk alternative)
2 TBL chia seeds
1 TBL probiotics

1 TBL flax oil (or flax seeds)

Everybody goes in the blender bowl!  Start at a pulse, and pulse until incorporated, then blend on high!  This will make 2 large smoothies or 3 regular smoothies.

For a thinner smoothie, you can add liquid to above the fruit in the blender.  If you like a thicker smoothie,  you should fill the liquid just to the top of the fruit in the blender.  You could also add ice cubes if desired.

I used only the peaches from this bag!

Chia seeds seeds are a super power seed, rich in Omega 3's.  You do not need to preblend, or grind the chia seeds before putting into your smoothie.

I used Barlean's Omega Swirl in banana strawberry flavor , which is delicious right out of the bottle.  You could use flax seeds, but you need to grind them in the dry blender first, then add your ingredients.

Omega 3 fatty acids are ESSENTIAL fats, and are not only good for you, but essential for good health.  The benefits are too many to mention here.

I used Garden of Life Primal Defense for kids, a powerful probiotic made especially for kids. 

A breakfast, a snack, a super healthy treat!

Yours in health,

Natalie

Oatmeal Banana Nut Muffins

It's fall, and time to start the baking!  My girls love muffins... which are ultimately cupcakes without the frosting.  I try to use ingredients to make them much healthier than what you can find at the store.  As you know, baking it tricky business, as it is more science than is cooking!  I've had hits, and many misses with my trial and error "healthy" baking.  Here is a delicious, gluten free*, dairy free, of COURSE partially hydrogenated oil free, and corn syrup free... AND genetically modified free!  Here's an oatmeal breakfast, minus the bowl!  These muffins are great as a breakfast, snack, a treat, excellent with a cup of tea!  What a great way to alternate your grains using oatmeal for baking. What is AWESOME here- no fancy, tricky, gluten free flours, or hard to find ingredients! So easy.  Oatmeal has many benefits, including lowering your cholesterol, adding lots of fiber, and little known fact, that oats nourish your nervous system. Who can't use that?

Oatmeal Banana Nut Muffins

1 1/2 C oatmeal flour*



Okay, so I couldn't wait! Soooo good warm!



1 1/4 C oats

1/2 C organic brown sugar*

1 C coconut, rice, almond, or soy milk

1 Tbl apple cider vinegar

1 organic egg

1/3 cold pressed organic oil

2 ripe medium bananas

1/2 cup chopped walnuts

2 tsp baking powder

1 tsp baking soda

1 tsp fine sea salt

1 tsp pumkin pie spice (or cinnamon only)


Preheat the oven to 400 degrees.

Add the Tbl vinegar to 1 cup milk, mix and allow to sit for a few minutes.  This creates a faux buttermilk.  Put oats and milk mixture into a bowl, and allow to soak for 10 minutes.  Mix the oat flour, baking powder, baking soda, spices, and salt in another bowl.  In a third bowl, beat the egg, add the bananas and mash, add the brown sugar, blend well.  Add the oatmeal and milk mixture and blend.  Next, add the dry ingredients and fold in, do not over mix.  I allow the batter to rest a little while- 5 minutes or so.

Fill muffin tins nearly full.  Either oil the muffin tin, or use cupcake liners.  Should make approx. 12 muffins.  Bake for approx. 20 minutes, or until toothpick comes out clean.

* I make my own oat flour, by simply blending oatmeal in my blender.

* To be certain this recipe is gluten free, use an oatmeal that says it is gluten free.  Oats are naturally gluten free, however, most brands are processed in a facility that also processes wheat- so those brands may have traces of gluten.

* I used organic brown sugar a.) organic is void the chemicals from regular processing, b.) brown sugar retains more of the nutrients, as is has some of the molasses in tact.

These are awesome plain, but extra good with some Smart Balance spread slathered on them when they are warm!  Healthy oatmeal, minus the bowl y'all!

Yours in health,

Natalie

Gluten free, Dairy free, Flourless, WAFFLES

Madeline loves a warm breakfast, but especially loves smelling it cooking as she gets ready for her day... So did I when I was little... in my dreams that is.  I was lucky if there was cereal in the house.  Right?  Man, my girls are lucky- but I do it because I love them so much! 

Who doesn't love waffles?  Today I experimented with using Kasha or buckwheat groats.  I know it is super nutritious, and is not even a grain!  It seems the more I read, that some grains aren't what they're 'cracked' up to be.  We all know that 100% grains and not refined, is the way to go.  But with more and and more research suggesting that wheat may not be compatible with our human bodies, and with so many having wheat and gluten intolerance, including myself, I am always rotating grains, and trying to find new ways to use them!

I had apple cider in my fridge from over the weekend.  To warm and serve to all of the little sledders and snowboarders... So I threw in 1/2 of cider to the batter to soak over night, to lend it's flavor.  It worked just fine!   My girls also love warmed apple cider in the morning- they pretend it is coffee.

This is an easy recipe where you soak your grains overnight.  I usually make all oat waffles, but today I threw in 1/2 kasha, and it worked just fine!  I bet you could use brown rice here too..?.. I'll let you know.

Whole Grain Sweet Potato Waffles

1 C oats
1 C buckwheat groats ( also called Kasha)
2 C coconut milk ( or other non dairy milk)
1/2 apple cider (or you can just use more milk here)
2 eggs
1/2 C sweet potato, mashed ( this was one medium, baked. You could use anything here: applesauce, pumpkin, shredded apple, mashed banana, blueberries, even strawberries!)
1 tsp pumpkin pie spice ( or spice to match your chosen fruit)
1 tsp sea salt
1 tsp baking soda

coconut oil (or other oil for greasing waffle iron)
100% maple syrup
Earth balance or Organic Smart balance buttery spread

Soak grains overnight in the milk, (and cider if using) with the salt at least 8 hours.  In the morning, blend for a minute or so, then add all the rest of the ingredients, and blend until just incorporated.  Do not over blend!

Preheat your waffle iron, and grease well.   I use a cool silicone pastry brush from Pampered Chef, that makes the job so easy! You can pour directly from the blender pitcher or whatever works best for you.  Cook as directed for your waffle maker.  Top with buttery spread and maple syrup, and watch 'em get gobbled up!

My waffle iron sucks, and I need to research and find one I love.  Mine is not easy for clean up, it gets so very hot, that I have to change cooking times the longer it is on... But I am from the school of thought, you use something until it no longer works- but this thing is old, and it won't die.  I'll have to donate it- and find a better one!  Any suggestions?

This batter makes exactly 6 waffles for my size waffle iron.  I will freeze the extras on a cookie sheet, then transfer to a freezer bag.  I won't have to mark the bag with the date, they will be gone this week.

Enjoy!
Yours in health,
Natalie

Pumpkin Walnut Pancakes

My daughters love having a warm breakfast.  Their favorites are pancakes, french toast, and waffles!  It is easy and quick to make any of these from scratch!  It cracks me up, that anyone spends money on pancake mix, when most often, we all have the few ingredients in our kitchen.
I love to add applesauce, banana, sweet potato, or pumpkin to pancakes, even waffles and french toast, to add more flavor, make it more fun, but mostly to make it more nutritious!   Today, I made pumpkin walnut pancakes.  This recipe is adapted from my Betty Crocker Cookbook that I received as a wedding gift, some 14 years ago...  I started cooking at 8 years old, taught by my Mom's OLD Betty Crocker Cookbook- I wonder where that copy ever went, it felt like a special friend...

These pancakes are so EASY to personalize- with toppings, different nuts, different additions, make gluten free, etc... Make some today!

Easy Pumpkin Walnut Pancakes

1  organic egg
1 cup whole wheat pastry flour (or gluten free all purpose baking flour, such as Bob's Old Mill)
3/4 C non dairy milk ( I used SO Delicious coconut milk, but soy, rice, almond, or oat milk would do)
1/4 - 1/2 C pumpkin (or applesauce, bananas, chopped fruit like apples, peaches or pears!)
1 TBL agave nectar ( maple syrup, raw honey, or organic cane sugar)
2 TBL cold pressed canola oil (or other cold pressed oil, I've even used olive oil here)
3 tsp baking powder
1/4 tsp sea salt
1/4 tsp pumpkin pie spice ( or apple pie spice, cinnamon, or vanilla)
1/2 C chopped walnuts ( or other nut, my fav here is pecans)

Earth Balance or Smart Balance
Coconut oil or other cold pressed oil for frying

Beat egg in a bowl until fluffy.  Add in remaining ingredients and mix just until incorporated.  Heat griddle or skillet over med. heat.  Use the coconut oil, or other oil to grease the pan/griddle.  Pour scant 1/4 C batter.  Cook pancakes until puffed and dry around the edges, with several bubbles coming up through the cake.
Turn and cook the other sides until golden brown.  The second side, seems to always cook more quickly!

-You can make these just plain pancakes, just do not add the fruit, nuts or spice.

-I love to use 1/2 oats and 1/2 flour to make super nutritious pancakes.  Use quick cooking oats if not making the batter the night before.  Regular oats work fine if you make the batter the night before!

-I usually do not add the nuts to the batter, I sprinkle on the pancake while cooking- putting more on mine and Julia's and less on Maddy's. 
-I like to make the pancake batter the night before, and put in the fridge so it is ready to go.  I do like the batter this way- it seems to soften the flour from the soaking.  I need to add a couple splashes more of the milk, because it gets thicker overnight.  The pancakes seem to take longer to cook when I make the batter the night before, so I start at a lower cooking temp. to allow the pancakes to cook through.
- I ALWAYS double, sometimes triple the recipe!  Doubling the recipe makes enough for my family for one meal, doubling the recipe makes enough pancakes for my daughters to have 3 meals.  I refrigerate the leftovers, then warm in the toaster.  You can freeze the cakes too.  You'll need to freeze them on a cookie sheet, after frozen, put them in a freezer safe container or bag.

Enjoy!
Yours in health,
Natalie

Brown Rice Crockpot Breakfast

I love my crockpot!  The uses are endless... The most underused purpose for this wonderful cooking tool, is breakfast.  Here is an easy and delicious, whole grain, gluten-free, vegan breakfast that will be waiting for you when you wake up!

Brown Rice Crockpot Breakfast:

1 C short grain brown rice

1 C rice, soy, or almond milk

1 C coconut milk (SO DELICIOUS vanilla)

1/2 C pumpkin (you could use applesauce, chopped apple, apple butter, pumpkin butter, etc.)

1/2 C walnuts (any nut you choose)

1/4 C raisins ( or any dried fruit, i.e. cranberries, dates, etc.)

1/4 C agave syrup ( or 100% maple syrup, or honey)

2 tsp. pumpkin pie spice ( or apple pie spice, or cinnamon)

1 tsp. sea salt

oil

Grease the inside of the crockpot with a bit of olive oil, or earth balance spread, or coconut oil.  Put all ingredients into the crock, mix well with a fork to incorporate the pumpkin.  Cook on low for 8 - 9 hours.

(My crock cooks fast/hot, so I cook this no more than 8 hours, and add an extra 1 C of water, and in the a.m. I need to add another 1 C of water.)

When you wake up, your house is perfumed with what smells like pumpkin pie ( or apple pie)!  AND no need to cook, your breakfast is ready!  Enjoy!

Yours in health,
Natalie

Blueberry Maple Syrup recipe

My daughters love french toast, waffles, and pancakes!  These are their favorite breakfasts by far... To mix it up a bit, I like to serve fun syrups sometimes.  Blueberry and strawberry syrups, remind me of going to restaurtants that had a selection of syrups to choose from.  However, those syrups are junky to say the least.
Here is an easy, delicious way to make your very own berry syrups, that are not only healthy, but beautiful and delicious!  These syrups are great to serve to guests for breakfast, or brunch.

Blueberry Maple Syrup

1 1/2 C fresh or frozen blueberries (or strawberry, or mixed berry!)
   1/2 C maple syrup (100% real maple)
pinch of sea salt  (optional)

Warm in a pan on medium just until a few bubbles appear.  Take off the heat and allow to cool.  Either mash with a potato masher for a 'chunky' syrup, or put some or all into a blender.  I like that there is the actual fruit in the syrup, but you could strain the syrup if you prefer.  That's it!  Delish!

Enjoy!
Yours in health,
Natalie

Healthy French Toast... YUM!

French toast is a staple breakfast in my house. My 2 daughters just love it! I have swapped out any regular/unhealthy/refined/dairy for all really healthy stuff! I usually don't measure unless I am baking, but for this recipe, I used measuring utensils for once!

Healthy French Toast:

12 slices sprouted grain bread (Cybro's)
6 organic eggs (Organic Valley)
3/4 Coconut milk (SO Delicious, vanilla)
1 tsp. vanilla (Trader Joe's Bourbon Vanilla)
1 tsp. ground cinnamon
sea salt
Coconut oil
Earth Balance/ Smart Balance
100% Pure Maple Syrup (Klebenow's Sugar Bush)

Heat pan or griddle, and coat well with coconut oil. (Or other cold pressed oil.) Mix eggs and coconut milk (or other nondairy milk) blend well. Add cinnamon, vanilla, and pinch of sea salt, blend well.
Dip each piece of bread into mixture, and turn over so both sides are well coated. Place on heated pan or griddle, no more than medium heat, for a few mintues each side, or until golden brown. Top with buttery spread and syrup. Enjoy!

* Left overs can be put in the fridge, and toasted in the toaster when needed!

* I like to leave out a small amount of the Earth Balance and syrup overnight when I know I will use it in the morning. So it is room temp, and won't cool the french toast when used. Or, you can make it really special, and warm them on the stove before serving!

INGREDIENTS:

Eggs: Organic eggs, which is all I use. The expense is more than worth it. Eggs are a very healthy food, despite misinformation about cholesterol. I would serve some form of eggs daily, but I stick to every other, to help prevent an allergy to them. Organic eggs are void of all of the bad stuff in regular eggs, i.e. pesticides, antibiotics, hormones, animal feed, and so on. A regular egg is a chemical cocktail- and the lower price tag, has a huge price tag for your health. You and your family are worth using organic.

Coconut Milk: There are many options on the market now for nondairy milks. It is a dream come true! 11 years ago, the selection was small, and only available at Health Food stores. Despite what we all have been taught, dairy is not healthy for the human body. Most humans are allergic/sensitive to dairy, and at the very least, milk causes inflammation in every human.

Coconut milk is one of the newest options at the store. I am thrilled! This is truly the healthiest of all 'milks' available! Coconut milk has medium chained fatty acids that are so important. Our bodies use this fat as a preferred source of energy. Two of the primary medium chained fatty acids are lauric and capric acids, that are known to support the immune system, as well as being anti-viral and anti-fungal, and super nutritious in it's properites!

Sprouted grain bread: Sprouted grain breads are a flourless, super nutritious bread, that is easily digested. It is more like having a vegetable than a 'bread'! The grains are 'sprouted' instead of refined, which removes all that is healthy about the grain. The grain is treated like a seed, sprouted, then made into a nutritious bread! All of the enzymes and nutrients stay in tact.

Vanilla Extract: Use a high quality vanilla, that is natural, and void of corn syrup.

Coconut oil: This is my preferred oil for frying with. I use this oil in the pan for cooking the french toast. It is an easy way to add this important fat to the diet. It has a very high smoke point, which makes is great for frying. (However, with all frying, you should never go higher than a medium heat. As not to denature whatever oil you are using, and to preserve more nutrients in the food you are cooking.) Coconut oil doesn't oxidize during cooking like most oils. Coconut oil is rich in the fatty acids that I mentioned earlier in coconut milk, only much more of these essential fats!

Earth Balance: This is a buttery, dairy free spread. I use this in lieu of butter to spread on top of the warm french toast. It is an excellent source of ALA Omega 3 fatty acid, and has no trans fat! What is also important here, is that it is made with COLD-PRESSED oils. Which means they are not chemically processed. Today I used Earth Balance-soy free. Usually I use Organic Smart Balance. Both made by the same company.

Pure Maple Syrup: I always use 100% pure maple syrup. The so-called syrups on the market, and nothing more than corn syrup and artificial flavoring. Corn syrup is very dangerous to your health for many reasons, is a cheap, chemically processed sweetener, that is worse for you then sugar. Artificial flavors are proven to be unhealthy in so many ways. Maple syrup is a natural sugar, that we use sparingly.


Happy Cooking!
Yours in health,
Natalie