Fiber-Rich Pumpkin Coconut Flour Pancakes with Peanut Butter & Raw Honey Syrup

March 28th, 2018 | no comments

Every once in awhile I have a taste for pancakes. Because they are 100% pure refined carbohydrate, traditional pancakes tend to leave me feeling stuffed, yet unfulfilled. I’m not sure about you…but when I eat, I want it to count!

I went on the hunt for a pancake recipe that not only offered nutrition, but one that had some muscle too. The recipe below is a compilation of several with the addition of two secret ingredients (psyllium husk powder and ground flax seed…shhh!) to bump up the fiber content, which works to stabilize blood sugar.

Oh, I almost forgot…the Peanut Butter & Raw Honey Syrup! Seriously, what are pancakes without syrup?

I used to have a total crush on maple syrup. But just like traditional pancakes, syrup is pure carbohydrate- so all it does is drive up the blood sugar even higher than before.

I created a much healthier syrup solution. Simply whisk together slightly warmed fresh ground peanut butter (you could also use almond, cashew or sunflower butter), warmed unsweetened coconut milk, and just a touch of raw honey (or maple syrup). Trust me, your pancakes won’t miss being drowned in maple syrup.

I have a feeling you’ll  this recipe. 

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Fiber-Rich Pumpkin Coconut Flour Pancakes with Peanut Butter & Raw Honey Syrup
Free from gluten, dairy, and grains, but full of nutrition and fiber, these pancakes will leave you feeling satisfied and nourished! 9 grams of fiber and 11 grams of protein per serving...not bad! You can store them in the refrigerator for up to a week or freeze up to a month! 2 Earthfoods per serving: ♥♥
Course Breakfast
Prep Time 10 minutes
Cook Time 15 minutes
Servings
servings (serving size: 2 pancakes + 2 tbsp. syrup)
Ingredients
Pancakes:
  • unrefined coconut oil
  • 1/2 cup canned pumpkin (NOT pumpkin pie filling)
  • 3 organic free-range eggs
  • 1/2 cup unsweetened coconut milk
  • 1 tbsp. pure maple syrup or raw honey
  • 1/2 tsp. pure vanilla extract
  • 1/2 tsp. baking soda
  • 1/2 tsp. cinnamon
  • 3 tbsp. coconut flour I like Nutiva brand coconut flour
  • 2 tbsp. ground flaxseed
  • 1 tbsp. psyllium husk powder I use NOW brand psyllium husk powder
  • 1/4 tsp. Sea salt
Peanut Butter & Raw Honey Syrup:
  • 1/4 cup fresh ground peanut butter
  • 1/2 cup unsweetened coconut milk or more/less to reach desired consistency
  • 1 tbsp. raw honey you can use pure maple syrup if desired
Course Breakfast
Prep Time 10 minutes
Cook Time 15 minutes
Servings
servings (serving size: 2 pancakes + 2 tbsp. syrup)
Ingredients
Pancakes:
  • unrefined coconut oil
  • 1/2 cup canned pumpkin (NOT pumpkin pie filling)
  • 3 organic free-range eggs
  • 1/2 cup unsweetened coconut milk
  • 1 tbsp. pure maple syrup or raw honey
  • 1/2 tsp. pure vanilla extract
  • 1/2 tsp. baking soda
  • 1/2 tsp. cinnamon
  • 3 tbsp. coconut flour I like Nutiva brand coconut flour
  • 2 tbsp. ground flaxseed
  • 1 tbsp. psyllium husk powder I use NOW brand psyllium husk powder
  • 1/4 tsp. Sea salt
Peanut Butter & Raw Honey Syrup:
  • 1/4 cup fresh ground peanut butter
  • 1/2 cup unsweetened coconut milk or more/less to reach desired consistency
  • 1 tbsp. raw honey you can use pure maple syrup if desired
Instructions
  1. Heat large frying pan over medium heat and grease with a teaspoon or two of coconut oil.
  2. In a large bowl, mix pumpkin, coconut milk, eggs, maple syrup or honey, and vanilla until combined.
  3. In a smaller bowl, combine baking soda, cinnamon, coconut flour, flax seed, psyllium husk powder and salt. Make sure no lumps are remaining.
  4. Fold the flour mixture into the wet mixture, taking care not to overmix.
  5. Place ¼ cup of the batter on the preheated pan. Gently pat the top of the pancake with the bottom of the measuring cup to flatten just a bit. Cook 5 minutes or until pancakes begin to bubble in the center. Flip and cook 3 minutes on the other side until lightly browned.
Peanut Butter & Raw Honey Syrup:
  1. Add peanut butter and coconut milk to a microwave-safe bowl or liquid measuring cup. Microwave for 30 seconds or until warm. Stir together until combined. Stir in honey.
Recipe Notes

Nutrition Facts per serving (2 pancakes + 2 tbsp. syrup): Calories: 280; Total Fat: 17 grams; Saturated Fat: 6 grams; Sodium: 302 mg; Potassium: 180 mg; Total Carbohydrate: 23 grams; Dietary Fiber: 9 grams; Net Carbohydrates: 14 grams; Sugar: 9 grams; Protein: 11 grams

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Golden Milk

February 26th, 2018 | no comments

I’ve lost track of the number of people over the years who’ve shared just how little time they take for themselves. In fact, most take ZERO! Some wear it proudly like a badge of honor, while others are quite embarrassed. They tell me how many hours they work each week and the number of activities their children are involved in. One woman I spoke to the other day works two jobs and over 70 hours a week to make ends meet!

But when I ask about them— specifically “how do you take care of YOU?”— all I get is a blank stare, followed by a: “Time for me? Yeah right!”

If this sounds like you, I understand your reality might not change (i.e. you still have bills to pay and your children still need you), but you can choose to carve out a little time just for YOU.

That’s where Golden Milk comes in. This soothing tonic is filled with anti-inflammatory compounds found in fresh turmeric and ginger, with a hint of cinnamon and pepper. Remember, pepper serves to increase the absorption of curcumin, which is the main active ingredient in turmeric.

Set aside 10-15 minutes in the evening, pour yourself a cup of Golden Milk (treat it like a special occasion by using a special mug or tea cup), put your feet up and bask in the wonder of the present moment while you sip on this beautiful, healing orange beverage.

As you wind down from a hectic day, you deserve to do a little something good for your body. Don’t you think?

Remember, If you don’t make the time, you’ll never take the time.

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Golden Milk
Set aside 10-15 minutes in the evening, pour yourself a cup of Golden Milk (treat it like a special occasion by using a special mug or tea cup), put your feet up and bask in the wonder of the present moment while you sip on this beautiful, healing orange beverage. Prepare in directed quantity and store in the refrigerator so you'll have it all week long! 2 Earthfoods per serving: ♥♥
Course Drinks
Servings
servings (one for each day of the week!)
Ingredients
  • 7 cups Unsweetened nut milk
  • 3-inch piece fresh turmeric root, peeled and grated
  • 3-inch piece fresh ginger root, peeled and grated
  • 1 1/2 tsp. cinnamon
  • 1 1/2 tsp. fresh ground black pepper
  • 1 tsp. raw honey (optional)
Course Drinks
Servings
servings (one for each day of the week!)
Ingredients
  • 7 cups Unsweetened nut milk
  • 3-inch piece fresh turmeric root, peeled and grated
  • 3-inch piece fresh ginger root, peeled and grated
  • 1 1/2 tsp. cinnamon
  • 1 1/2 tsp. fresh ground black pepper
  • 1 tsp. raw honey (optional)
Instructions
  1. Add all ingredients except honey to a saucepan. Heat on low for 10 minutes or until warmed through, stirring occasionally. Yes...this is my kitchen, and yes, this is the "disclaimer" I have posted for those who eat in my home. They can't say I never warned them! 🙂
  2. Remove from heat. Using a fine-mesh sieve to remove the pulp, pour milk into a pretty teacup or decorative mug. Top with a dash of cinnamon.
  3. Store remaining milk in a glass container and refrigerate for the week. Warm before serving.
Recipe Notes

Nutrition Facts (without honey): Calories: 40Total Fat: 3 g; Saturated Fat: 0 g; Sodium: 150 mg; Potassium: 245 mg; Total Carbohydrate: 4 g; Dietary fiber: 1 g; Net Carbohydrates: 3 grams; Sugar: 0 g; Protein: 1 g

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