Protein Pancakes with Maple Blueberry Syrup

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There are all kinds of pancake recipes I have made. Buckwheat, almond flour, brown rice flour, protein powder etc.. Eventually I will get all those recipes up on the blog, but I have decided to share the recipe I go back to time after time. These super easy 4 ingredient pancakes are so incredibly filling without adding loads of unwanted ingredients. Plus, most of the ingredients are right in your pantry. You will get a good daily dose of omega 3s, protein (13g!), vitamins, healthy fats, fiber and carbs that will keep you full until lunch.

Although they aren’t always the most photogenic, these simple pancakes (you can even call them crepes) are so tasty. I don’t know about you, but I like A LOT of maple syrup on my pancakes. But like anything, moderation is key, so by adding some fresh blueberries I have found a way to extend the maple-y flavour. As the blueberries break down with the syrup in the saucepan, the mixture becomes thick and syrupy making that measly tablespoon of maple syrup last a lot longer! Plus it is an insanely delicious sweet topping that go great with the banana flavoured pancakes. Add a little crunchy coconut or walnuts to make a perfect breakfast! This recipe is free of refined sugar, gluten, dairy and is great for those watching their carb intake or who are following the paleo diet! Enjoy!

A little update on me:

If you have read my about section I talk about some of the digestive issues that I had been facing. Since cutting out gluten for good, I am happy to report that I have had NO heartburn, indigestion or acid reflux whatsoever and am off any medication. Although I am not back to my daily coffee routine (because I am no longer addicted) I do enjoy the occasional almond milk cappuccino! I also can enjoy a glass of wine without any discomfort which is amazing! From my own personal experience, it seems that wheat was the culprit of all my pain and discomfort. I have been feeling amazing since starting this new way of life and am constantly changing and adapting my diet based on how my stomach is feeling. Everyday is a new challenge and I am excited to share with you what I discover personally and through studying holistic nutrition. Stay tuned!

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Serves 1-2

Ingredients:

• 2 tbsp flax seed
• 1/2 cup egg whites
• 1 ripe banana (mashed)
• 1 tsp cinnamon (optional)
• 2-3 drops stevia (optional)
• 1 tbsp coconut oil
• 1/2 cup blueberries
• 1 tbsp pure maple syrup
• Optional toppings: coconut, walnuts, peanut butter, almond butter

Directions:

1. In a medium sized bowl, mash banana with a fork (or food process) until smooth.

2. Add egg whites, flax seed, cinnamon, stevia and whisk until combined.

3. For blueberry syrup: In a small sauce pan on medium heat add blueberries and maple syrup and stir. Cook until reduced and syrupy (about 5 minutes)

4. Heat coconut oil on medium high heat. Using a ladle, spoon pancakes batter and fry for about 3 minutes or until bubbles form on top. Then flip! Top with syrup and enjoy!
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Maple Cinnamon Roasted Almond Butter

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I can eat nut butters with a spoon, fork, hand, cracker… just about anything. Seriously, if you guys want your kids to eat more vegetables, its amazing what a little almond, sunflower seed or peanut butter can do to a boring carrot or celery stick. Add some dates, raisins or honey and you have a dessert that includes vegetables! Happy parents! Happy kids! Wahoo!

Some of you might be wondering why I talk about kids often. No, I don’t have children… but I do work in an elementary school. I have become a little mesmerized by what parents are sending in their kids lunch boxes. Not to say feeding a child is easy. A black seed, a creamy texture, a boring color are just a few complaints I hear from kids about why they “can’t” eat their lunch that day. After a long day at work, packing your child’s lunch is the last thing any parent feels like doing. Plus, you get questions, requests and complaints that could make your head spin. Thus comes in the packaged cookies, gummies and a few carrot sticks for good measure.

Don’t get me wrong. A kid deserves to be a kid. No child should live their life without ever trying a Kit Kat. When it comes to school however, kids need fuel. Theres no way around it… food fuels the brain. We wonder why kids these days have trouble concentrating. I suggest before we start prescribing medications we take a look at what kids are eating everyday. Lucky Charms for breakfast (has whole grains… must be healthy right? Mac and cheese for lunch followed by pizza for dinner. Brain food is lacking. Parents have to consider the sugar crashes, dairy pains and lack of protein lows. I have been doing lots of my own research on this topic everyday with the children in my classes and in observing and speaking with parents. I hope to find ways to make feeding and educating children more accessible and simple. Future project in the works! I am so passionate about this and I want to help parents and teachers any way I can!

So back to the nut butter…this maple cinnamon roasted almond butter is unreal. While those nuts were grinding in the food processor, I thought that this was maybe a little too much work when I can buy perfectly made almond butter in a jar. But I have to say, this combination of cinnamon and maple syrup was truly addictive. I had some on gluten free crackers and then eventually just took the spoon straight to the jar. With just a little bit of patience, you will save a couple bucks (nut butter can be really expensive).Furthermore, flavoured nut butters have lots of added oils and refined sugars. I will be working on some more flavour combinations in the future, but for now this is perfect to top on my porridge, toast, chia pudding, banana etc… Bon Appetit!
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Ingredients:

• 2 cups almonds
• 3 tbsp maple syrup
• 1 tbsp cinnamon
• pinch of sea salt

Directions:

1. Preheat oven at 350. Spread almonds on a cookie sheet and dry roast in the oven on 350 for 10-15 minutes.
2. Place almonds in food processor and process for 10 minutes.
3. Add maple syrup, cinnamon and salt and process for another 5-10 minutes until the oils are released and the butter is creamy.
4. Store in an air tight container or jar.

Chef Tips

-Although it may seem that the thick paste will never ever turn into creamy butter… it will. You just need patience! You will see a little smoke coming from the processor… keep a close eye.

-I roasted my almonds prior to making the butter, but it isn’t necessary! It does give a nice toasty flavour though. I highly recommend.

-Adjust syrup/cinnamon to your taste. Add a bit at a time until it suits your taste buds. You are the chef!

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Goddess Granola

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So many variations of granola have come around (like my quinoa granola) but nothing really compares to the classic. Something about the combination of the crunchy oats and fragrant nuts just warms your soul any time of year. Like I previously mentioned in my last granola post, most granolas from the grocery stores have added chemicals, refined sugars and oils to make a really average tasting product.

If you don’t have a lot of time in the morning, this is a nourishing breakfast that can be brought in a container or baggy. Its also a great alternative to sugary breakfast cereals kids are starting their day with. Take for example Harvest Crunch. From reading the cover, most parents would think they are giving their children a fantastic nourishing breakfast. The box says that it’s full of fibre, has 100% whole grains and is made using ‘natural’ flavours. So why did they need to add the wheat, brown sugar, barley, modified milk ingredients and sunflower/canola oil? To make an awesome tasting granola all you need is a combination of oats, fat and sweetness, so choose the right kinds! I use certified gluten-free oats, maple syrup and coconut oil as a base. Then the flavour combinations are endless… add almond or coconut extract. Add peanut butter! What about raisins and cinnamon? You can be your own granola god or goddess…ps. this also makes a really beautiful and thoughtful gift!

We all have an extra 45 minutes when we are doing useless sh*t. Instead of surfing the web, flipping tv channels or texting; use those 45 minutes to make some fresh granola. Your house will smell amazing and your body and tastebuds will thank you. Feel free to add different nuts, dried fruit or extra superfoods such as chia, flax or buckwheat. Top on coconut yogurt, smoothies or have it straight out of the container by the handful (warning: you won’t be able to stop). I had mine with warmed vanilla almond milk, chia and a fresh pear. As always this recipe is gluten, dairy and refined sugar free (and vegan)! Bon appetit!
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Ingredients:

• 4 cups certified g-free oats (or large flake oats for those who aren’t g-free)
• 1/2 cup coconut oil (melted)
• 1/2 cup pure maple syrup (NO Aunt Jemima s.v.p.)
• 1/2 cup hazelnuts (crushed)
• 1/2 cup cashews
• 1/2 cup almonds (slivered, or crushed)
• 3/4 cup unsweetened coconut flakes or shredded coconut
• 1 tsp cinnamon
• 1 tsp pure vanilla extract
• 1/2 tsp sea or pink himalayan salt

Directions:

1. Preheat oven to 350 degrees F. Line a large baking/cookie sheet with parchment paper.

2. Whisk maple syrup and melted coconut oil until combined.

3. Add oats, cashews, almonds, coconut flakes, cinnamon, vanilla and salt and stir until combined.

4. Spread granola evenly on cooking sheet.

5. Bake for 35-45 minutes depending on your oven. Stir every 10 minutes. Remove when golden brown. Let cool and add any dried fruit you like! Store in an airtight container for up to 2 weeks.
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