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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Almond Butter Buckeye Bites

December 6th, 2017 | no comments

I don’t know about you, but when I’m craving something sweet or salty, and I reach for junk food to calm the craving…it never works! In fact, it only makes it worse. Many of these foods are designed to do just that—make you want more! Think back to your last chocolate craving. Did eating a handful of M&M’s take care of it or did you venture back into the kitchen for another treat?

There’s nothing better than an upgraded treat that not only tames your craving, but also satisfies hunger! The best of both worlds. Almond Butter Buckeye Bites are made with Pure Bone Broth Collagen (or Pure Bone Broth Protein Powder), magnesium-rich cacao nibs, and omega 3-rich hemp seeds…and each bite is sweetened with less than one teaspoon of raw honey!

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Almond Butter Buckeye Bites
These buckeye bites work well as a snack OR if you are looking for a little something to curb your sweet tooth. One bite is surprisingly filling due to the healthy fat from the almond butter and hemp seeds. The cacao nibs give it a nice crunch, complimenting the smoothness of the dark chocolate chips. Enjoy 🙂
Servings
bites
Ingredients
  • 1 1/2 cups fresh ground almond butter The only ingredient should be "almonds". Salt is OK too!
  • 1/4 cup raw honey
  • 1 tsp. pure vanilla extract
  • 1/4 tsp. Sea salt
  • 2 tbsp. hulled hemp seeds
  • 1 scoop Pure Bone Broth Protein Powder or 1 1/2 scoops Pure Bone Broth Collagen Powder
  • 1/4 cup dark chocolate chips
  • 1/4 cup cacao nibs
Servings
bites
Ingredients
  • 1 1/2 cups fresh ground almond butter The only ingredient should be "almonds". Salt is OK too!
  • 1/4 cup raw honey
  • 1 tsp. pure vanilla extract
  • 1/4 tsp. Sea salt
  • 2 tbsp. hulled hemp seeds
  • 1 scoop Pure Bone Broth Protein Powder or 1 1/2 scoops Pure Bone Broth Collagen Powder
  • 1/4 cup dark chocolate chips
  • 1/4 cup cacao nibs
Instructions
  1. In a small bowl, stir almond butter, honey, vanilla, sea salt, and hemp seeds together.
  2. Add the Bone Broth Powder and combine thoroughly.
  3. Stir in chocolate chips and cacao nibs. Once the chocolate is evenly distributed, roll into 16 balls. Store in refrigerator in an airtight container.
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