Easy Gluten and Dairy Free Pancakes

These pancakes are tasty and grain and dairy free.  The addition of banana or plantains adds carbohydrates to help fuel your morning and these fruits are in the mid-range for raising your blood sugar (moderate glycemic index), so there will be more of a gradual rise in blood sugar instead of a spike.  The addition of eggs will lower this effect even more since you are adding protein and fat  both of which have very little impact on raising blood sugar.   Coconut flour contains protein, fat, and fiber plus some minerals and will also keep the blood sugar in check. 

 

Maple syrup has an above moderate glycemic index (but less than white potatoes believe it or not).  By adding tahini (made from sesame seeds), we add protein and fat, some beneficial minerals and lower the glycemic index of the syrup creating a tasty and healthful version of a traditional breakfast food that won’t spike your blood sugar.  Keeping your blood sugar from constantly being elevated will lower your risk of chronic diseases such as diabetes, kidney and cardiovascular diseases and will likely also help you manage your weight.

 

Recipe (makes about 8 3” pancakes)

 

2 eggs

1 banana or plantain, peel removed ( I use just past green bananas or a ripe plantain.  Green plantains are hard to blend.  They need to have black spots on the peel to work).

1/8 tsp. salt

2 Tbsp coconut flour

½ cup milk alternative ( I use almond)

 

Blend all ingredients together using a food processor, mixer, or blender.  Mixture should be like a thick pancake batter.

 

Warm the pan (on med-low heat) and add ½ tsp coconut oil or other preferred oil or use a non-stick pan and no oil.  Ladle ¼ cup batter onto pan and cook until edges are easy to lift with a spatula (1-2 min).  Flip pancake and cook other side about a minute until lightly browned.  Pancakes will be a little more delicate than ones made with flours, so be careful while turning them over.

 

Maple-tahini glaze (makes one serving so increase per # of people you are serving)

 

1 Tbsp per person pure maple syrup (avoid any other types of artificial syrups)

1 Tbsp per person tahini

 

Mix together and warm before serving.

 

Optional: add some fruit, chopped nuts.  Or add 2 Tbsp. flax seed meal (in the batter) for fiber and omega fatty acids.  Shown here are wild blueberries – very low in sugar and high in antioxidants. 

Recipes published here are the property of Laura Fogleman Nutrition. For your personal household use only.

Pancakes that are satisfying and nourishing without dairy and gluten.

Pancakes that are satisfying and nourishing without dairy and gluten.

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Easy & Hearty Vegetarian or Vegan Main Entrée

Halloumi & Lentil Salad

Vegetarian with vegan option

I found this recipe in one of my cookbooks and modified it slightly to be more versatile for whatever is in your fridge or pantry and for those following a vegetarian, mostly vegetarian, or vegan eating plan. I used brown lentils, but any lentils will do. You can also substitute cooked quinoa if you don't eat lentils.  Feel free to use any vegetables you may have on hand in your fridge too – substitutions are the mainstay of the home cook!  This dish is a good source of fiber, minerals, vitamins, and protein and won't spike your blood sugar.  Long lasting fuel in this dish.

Halloumi cheese is usually made from goat and sheep’s milk, but sometimes cow milk can be mixed in. If you have a cow dairy allergy or sensitivity, you may tolerate goat/sheep’s milk. The beta A1 casein (protein) content of cow dairy can be hard to digest. Sheep milk does not contain A1 casein and goat milk is very low in it, hence why it may be tolerated better in some people.

Halloumi is a harder cheese that can be grilled or sautéed for nice flavor. If you are completely dairy free, feel free to add a vegan cheese of your choosing (may not sauté well however, so perhaps just dice non-dairy versions and add directly to bowl, skipping the sauté).

2 ¼ cups cooked lentils

¼ onion, sliced

½ cup grape tomatoes, sliced in half

1 cucumber, peeled and diced

1 avocado, diced

4 cups greens, washed

4 Tbsp. olive oil

4-6 oz. halloumi cheese, sliced into 8 pieces, about ¼” thick

1-2 lemons, juiced (use 2 if you like lemon flavor)

Fresh herbs, parsley works well

salt and pepper to taste

Directions:

Cook the lentils according to package directions, drain. Sauté the onions in 1 Tbsp. olive oil and mix with the cooked lentils in a bowl. Add the prepared tomatoes, cucumber, avocado, greens, 2 Tbsp. olive oil, and lemon juice to the lentils. Add salt and pepper to taste. Mix gently, then portion out into bowls. Add 1 Tbsp. olive oil to the sauté pan and then add cheese and fry until lightly browned on each side. Add cheese to the salad (see above for vegan option).  Garnish with some fresh herbs. Enjoy!

 

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Jackfruit: tasty, versatile, and easy to use!

Curry is usually not on my short list of favorite dishes, but I have found that with curry, you can change the taste to your own flavor preferences when cooking at home.  And, in fact, in countries such as India, each family has it’s own spice box with their families favorite combinations of spices. So have fun and experiment with flavors.  Using more spices in the diet has many beneficial health effects, such as aiding in natural detoxification pathways in the liver and quelling inflammation, a major cause of many chronic conditions.

Jackfruit is a native fruit in southwest India.  It grows on trees and is in the same family as the fig tree.  Ripe jackfruit is naturally sweet and can be made into dessert, but the green or unripe fruit makes for nice additions to a savory dish and has a texture very close to meat.

The main nutritional components from jackfruit are carbohydrate, fiber, Vitamin B6, Vitamin C, and potassium, with other minor amounts of other vitamins and minerals.

While you can buy jackfruit in some grocery stores, I prefer prepared jackfruit to make a quick meal.  I’ve seen it in various flavors such as chili/lime (great for tacos) and curry (great for stir fry).  It’s usually found in the refrigerator section near vegan options.

For an easy recipe, cut up any vegetables you have on hand and garlic/onion if desired, sauté lightly in a small amount of olive oil on medium heat for 1-3 minutes for tender crisp texture, then turn heat off.  Open package of jackfruit, warm in oven or stovetop until just warmed through.  Add ½-1 cup coconut milk (depending on how much sauce you'd like) and 1 Tbsp. lemon or lime juice to the pan with the vegetables.  Add jackfruit, mix thoroughly, and then warm through.  Optional: if you like more curry flavor, add a few teaspoons of premixed curry powder (or curry spices) to the dish to taste and mix.  I found the flavor improved some with a little extra curry powder.  Serve over steamed rice of your choice, or cooked quinoa.  Chopped toasted peanuts or other nuts makes a nice garnish.   To toast nuts, chop first, then toast in oven on 300F° or in a pan on stovetop for a few minutes (watch so they don’t burn).  Serves 4.

Ingredients for Jackfruit Curry:

1 Tbsp. olive oil for cooking

1 package pre-seasoned “curry” jackfruit

3-4 cups fresh vegetables for stir-fry (I used green beans and carrots)

1 Tbsp. lemon or lime juice (if you have this on hand; fine without)

1 can coconut milk (I prefer organic canned without the gums)

1 clove garlic, minced (optional)

2 Tbsp. diced white or yellow onion (optional)

Curry powder to taste (optional)

Salt and pepper to taste (taste first, jackfruit is pre-seasoned)

Steamed rice or cooked quinoa accompaniment

Chopped toasted peanuts or other nut (optional) for garnish

 

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