September 16, 2017 by Heather
These gluten-free, dairy-free, grain-free pancakes are light and comforting without the heaviness of many similar recipes which include almond or coconut flour. A truly nutritious, balanced treat! This recipe serves about 4 people, but it’s easy to halve or double for a different crowd. I highly recommend leftovers; toast them later and spread with peanut butter for a delicious snack.
- 5 large bananas, ideally very ripe (covered in little brown spots)
- 8 organic eggs, ideally extra large size
- 2.5 Tbsp organic peanut butter (if peanut is an issue, use sunflower butter or almond butter)
- 2.5 tsp chia seeds
- 2 tsp vanilla extract
- 1.5 tsp cinnamon
- 1/8 tsp nutmeg
- 1/4 tsp sea salt
- 1/2 tsp baking soda
- 1 tsp baking powder
- Optional: about 8 drops of liquid stevia extract (good for those with a sweeter palate – or perhaps help you to avoid slathering them in syrup. )
- Coconut oil for cooking
Put all ingredients in a mixing bowl, adding the chia seeds last. Blend with a hand or standing electric mixer on medium-high speed for about 15-20 seconds (a hand blender will work too). Don’t over blend; some dime-sized bits of banana are fine and will make for a lovely texture. Let batter stand while you prepare the pan.
Put 1 Tbsp coconut oil in a cast iron, ceramic or stainless steel skillet or large saucepan. Heat on medium heat until coconut oil is shimmering and spread evening across the pan. Stir batter gently a couple of times to blend it; the chia seed will have thickened the mix while sitting. Drop batter about 1/8 cup at a time – to make 3-4″ pancakes. Cook until edges start to brown and top surface has some air bubbles. Flip and continue cooking about 1 minute. Don’t overcook, or they will be dry. Use more coconut oil for each batch.
I loved these pancakes without any topping, as the banana flavor is wonderfully sweet. The peanut butter adds richness without any real peanut flavor. Savor the delicate flavors and light texture; a douse of maple syrup would probably drown it all out.
Category Clean eating, Uncategorized | Tags: almond butter,clean eating,coconut oil,dairy free,ditch the meds,Fibro,fibromyalgia,fit with fibro,functional medicine,gluten free,grain free,health coaching,Lyme,lyme disease,natural remedies,vegan | No Comments
May 6, 2017 by Heather
Truth be told, I am a hot cereal fan. However, oatmeal and I are just not friends. It is way too high glycemic for me first thing in the morning with insulin resistance as a result of cortisol issues. But I confess I am in love with this new combination. It’s creamy, cozy, and filling but also has a nutty chewiness that is very satisfying. Unlike oatmeal, this combination is high in protein and loaded with healthy fats as well. An excellent choice in particular for those seeking a lower glycemic diet (e.g. diabetes, weight loss, hypertension) but crave carbohydrates for breakfast. Most of these ingredients are available in the bins at Whole Foods Market or Sprouts– cheap!
- 2 Tbsp toasted buckwheat groats
- 1 Tbsp hulled hemp seeds (aka “hemp hearts”)
- 1 Tbsp ground flaxseed (not whole; they won’t be digested well)
- 1 Tbsp hulled sesame seeds
- 1 heaping tsp chia seeds
- dash of himalayan salt
- 1/3 cup coconut milk (“light” version, in the can. Note, a whole can will conveniently last you a workweek for this recipe!)
- 1/3+ cup water
- optional (any or all of these!): 1/2 tsp vanilla or 1/4 tsp cinnamon or dash of nutmeg (If you’re lucky enough to have some on hand, a pinch of actual vanilla beans*
- optional: a few drops of stevia or 1 tsp honey or 1 tsp maple syrup*
Ideally, combine all ingredients in a small bowl the night before and stir well. You can cover the top with a plate or lid and just leave at room temperature overnight.** The next morning, stir the ingredients and pour into a small saucepan. Cook on high heat for ~2 min (it should be gentle bubbling). Turn heat to low and continue cooking for 4-5 minutes, stirring occasionally to prevent sticking/burning (if necessary, add an extra Tbsp of water). Serve hot, perhaps sprinkled with a few pumpkin seeds or a few currants or some crunchy banana chips. Fantastic on a frosty morning!
*A couple of friends tried this recipe and shared their faves… One loved it with honey and the pumpkin seeds. Another one skipped the sweeteners and added a Tbsp of dried currants. Another one topped it with frozen organic blueberries; stirred in well, they melt quickly and give off delightfully summery juices. Still another used a few drops of stevia, cinnamon, and stirred in a heaping Tbsp of organic brown rice protein powder. And one other loved mixing in some almond butter. Yum!!
** If you forget or don’t have time to soak overnight, no worries! Simply combine and cook in the morning. Soaking the seeds overnight will make your cereal creamier and also reduce the phytates (minerals binders) in the mix, making more nutrients available for you to absorb.
If you try it I would love to hear from you! Let me know if you made any modifications and what those were!!
Category Clean eating, Uncategorized | Tags: almond butter,buckwheat,cfs,chia seeds,clean eating,coconut milk,ditch the meds,eating disorder,Fibro,fibromyalgia,fit with fibro,flaxseeds,functional medicine,gluten free,health coaching,hemp seeds,Lyme,lyme disease,natural remedies,oatmeal,sesame seeds,shakeology | No Comments
August 18, 2015 by Heather
Ok guys it’s time to have a real conversation about why you’re not eating enough food! And I know this is a whole bunch of you! How do I know this?? Because I talk to SO many of you every day and the conversation usually goes something like this. Me….”How’s your diet?” You….”Well I don’t eat much.”
OY!!! Ok so I’m not writing this to yell at you but to educate you and hopefully help you turn it around! Let’s just think about this. Fibro peeps tend to suffer from lack of energy yes? Add to this not enough fuel during the day and you have a recipe for disaster! Let me put it like this. You wouldn’t expect your car to run without any fuel right? So you can’t expect your body to do the same. You can’t expect it to run as optimally as possible with little to no fuel to keep it going.
Ok ok I know it’s tough to eat right when we feel poopy right? I get it!!! So we must figure out ways to prep ahead of time to be prepared for those days. Because if you eat like crap when you feel like crap you will invariably feel more like crap! So by putting good, clean food into your body when it needs it most is SO SO important! I cannot stress this enough. And it’s a piece so many people miss.
So what can you do to prep ahead of time? Make food in bulk that you can freeze so that you always have a healthy go to in the freezer. Use your crockpot. I love that thing! Set it and forget it! Keep healthy staples on hand that are quick and nutritious. I swear by Shakeology for when I don’t want to or feel like cooking. And might I mention it’s great for the hot summer! I know I’m getting over 70+ whole food ingredients and I’m feeding my body right. Salads are perfect too! Easy to throw together with some protein and you have a healthy meal! Another thing you can do is wash and cut up your veggies and some fruits ahead of time so that you can just grab and go. Raw nuts are great for a quick, healthy snack as are veggies and hummus, fruit and nut butter etc. Do you have tips for healthy snacks and meals I might have missed? I’d love to hear them!
I think you’ll find that putting in a bit of effort to eat right and ENOUGH will go a long way to helping you to feel your best!
Peace & Blessings,
Category Diet | Tags: almond butter,balance,cfs,clean eating,crockpot,ditch the meds,energy,fibromyalgia,fit with fibro,freezer,fuel,gluten free,hummus,hungry,Lyme,natural remedies,nuts,plant based diet,shakeology,veggies | No Comments
June 3, 2015 by Heather
I often hear from my Fibro peeps that they have no energy. When I ask what they are eating the usual response is something like, “well, I don’t eat much at all.” Oh boy! MY FRIENDS!!! You would not expect a car to run without any fuel yes?! The same holds true for your body. You need to feed it in order for it to function! That means meals and snacks! I always get asked a lot of questions about nutrition, and the foods that I eat, so I wanted to give you a list of some healthy snack options to get you started! Eating regularly will also help with weight loss! YES! Because if you don’t feed that body of yours it will think it’s starving and not let go of anything! We don’t want that do we!? Being prepared is KEY when it comes to weight loss! When hunger strikes you want to have something nutritious to munch on so you don’t have to resort to fast food or junk food!
Tip: it’s best to have some protein with each snack for more staying power. For example, instead of just eating an apple, have a bit of almond butter with the apple.
Here are some healthy snacks for you! Let me know how it goes!
- Hard boiled eggs
- Almond butter
- Hummus on brown rice pita
- Carrots (or any veggies) and Hummus
- Guacamole with veggies or brown rice pita
- Macadamia Nuts
- Shakeology (I have this every day!)
- Dark chocolate (as long as it’s more than 70% cacao…you’re welcome ;))
- Organic edamame
- Organic popcorn
Please note: When I mention nuts I mean raw nuts.
If you find these ideas helpful, please forward this to a friend =)
Peace & Love,
Category Healthy Living | Tags: almond butter,avocado,berries,cfs,chocolate,chronic pain,clean eating,ditch the meds,energy,exercise,Fibro,fibromyalgia,fit with fibro,fitness,fuel,gluten free,healthy eating,hummus,lyme disease,natural remedies,nuts,pain,shakeology,snacks,Supplements,veggies,Yoga | No Comments
May 14, 2012 by Heather
Today I wanted to eat my entire jar of almond butter! Fear not, I abstained!
Day 1 of week 3 today! I missed the detox and my tummy was a little weird with the revitalize. I’m assuming that will pass though. I had some stomach upset when I started the detox too. My pain levels are still super high. It’s supposed to rain for another three days here. I’m looking forward to seeing what this week brings and some chocolate Shakeology next week!
I’ve had my fruit for breakfast the last two days, a salad for lunch and half a tropical shakeology for a snack.
Last night I had the roasted corn succotash again because it was that yummy and the squash with garlic tahini which was equally as yummy!
Tonite I had garlic veggies, quinoa and sweet potato. The grain in phase 3 is optional but I’m eating it otherwise I’ll be a very hungry girl!
Be well my friends!
Category Uncategorized | Tags: almond butter,hungry,pain,sweet potato,veggies | No Comments