I've been eating and baking GF for over 5 years now. But when I first started there seemed to be some standard ingredients in every gluten free baking recipe and they included some sort of starch to "hold the ingredients together"  Many of those ingredients were added starches and quite frankly I didn't feel super good after eating them.

I've realized that Gluten-Free baking has its challenges but it also has so many possible combinations.

This is my new pancake recipe.  I hope you'll agree that it's a yummy addition to your lazy Saturday morning.

Gluten Free Pancakes

Ingredients:

3/4 cup Oat flour*

3/4 cup brown rice flour

2 Tbsp. flax meal

1 1/2 tsp. baking powder

1/4 tsp. salt

1 Tbsp. coconut flour

1 egg

2 Tbsp. unsweetened applesauce

1 Tbsp. raw honey

1 Tbsp. coconut oil, melted (plus additional to coat pan)

1 cup milk (any kind, I like unsweetened almond milk)

Directions:

Preheat frying pan on medium low heat.

In a mixing bowl combine the oat flour, brown rice flour, flax meal, baking powder, salt and coconut flour. Stir together to mix well.

In an other bowl combine the egg, applesauce, honey and melted coconut oil.  Whisk together.

Pour liquid ingredients into dry ingredients and stir until thoroughly blended together.

Coat frying pan with coconut oil and pour 1/4 cup batter into pan for each pancake, spread out into small circles if necessary. Allow pancakes to cook for several minutes on each side.  Turn over when edges are firm or bubble begin to form.

Serve with fresh berries or pure maple syrup.

Make about 12 pancakes

*Make sure that you use gluten free oats.  

Oats and flax can be ground into flour/meal using a coffee grinder. 

March 2014 Classes

Fat: The Good. The Bad. The Essential.

Fat seems to be one of the most complex and misunderstood concepts of nutrition, so misunderstood that our country went through a “fat-free” revolution that introduced countless products to our grocery store shelves.  

The fact is fat is good, or let me be more specific: Healthy Fat is good!  You should not be afraid of foods that contain healthy fats, including foods that contain cholesterol. 

Healthy fats are essential to proper body functions. We cannot assimilate some nutrients without fat.  Each cell in your body has a membrane made of fat.  Your vital organs are all surrounded by a protective layer of fat.  Healthy fat supports balanced Hormone function, fats give us energy, and they are required for normal cell function.  Fats also slow down the absorption of carbohydrates this helps you feel full & satisfied.

Essential Fatty Acids are those that our body cannot produce by itself.  These are Omega-3 and Omega -6 fatty acids. 

A good balance between these two types of fat should be 3 to 1 omenga-6 to omega-3, but the typical Western diet is between 20:1 and 50:1.  

10 Common  symptoms that your omega ratio may be out of balance:

1.       Dry, flaky skin, or "chicken skin" on backs of arms
2.       Lowered immunity, frequent infections
3.       Fatigue
4.       Cracked skin on heals or fingertips
5.       Dry, dull hair
6.       Dry eyes
7.       Brittle or soft nails
8.       Poor wound healing
9.       Hyperactivity and or irritability
10.       Learning disorders

What are your favorite healthy fats?

Goji Berries and Double Rainbows

Smoothie magic is all about adding some powerful super foods to your morning smoothie.  What is a super food?

A super food is defined as a nutrient-rich food that is considered to be especially beneficial for health ans well-being.


One of my favorite magic ingredients is Goji Berries.  Goji berries are the most nutritionally dense foods on the planet.  It is the only fruit that is a complete protein and has one of the highest anti-oxident ratings.  They contain 21 trace minerals and are exceptionally high in selenium and germanium which are powerful cancer fighting antioxidants.

Goji berries contain more beta-carotene than carrots.  Your body converts beta-carotene into Vitamin A for healthy skin, eyes and a strong immune system.  They also contain natural anti-inflammatory compounds that lower cholesterol.

Goji berries are native to the Himalayan Mountains and have been used in Tibet and Mongolia for thousands of years both as a culinary ingredients and for their medicinal properties.

I think it's time we get some of that Goji goodness into us!

Double Rainbow Smoothie

Ingredients:

2 cups water

1-2 Romaine leaves

1 handful spinach

6 strawberries

1/2 cup raspberries

1/2 carrot

1/2 banana

1 cup pineapple

1/2 cup blueberries

1/4-1/2 of a beet

2 Tbsp. goji berries, optional

8-10 ice cubes

Directions:

Place all ingredients in a blender in the order listed and blend until smooth.

Share your smoothie magic with a friend!

What is your favorite way to eat a goji?

1.