Listed below are some healthful recipes…enjoy!
Homemade High Protein Pancakes
So I was making the family pancakes in the usual fashion (Krusteaz buttermilk mix) and I decided I wanted 1 or 2 but didn’t want to use the mix. So, I dug into my memory of the days when I used to make homemade buttermilk pancakes…but how to make them healthier than even that? So I whipped up this recipe off the top of my head and they were DELICIOUS! Low-fat, protein-rich and added fiber!
Serves just one person 2 medium pancakes – (you can play around with measurements if desiring to make more
1/4 c. unbleached flour
1/2 tsp. baking powder
1/4 tsp. baking soda
1 tsp. Konsyl All-Natural Fiber
2 tsp. of Pure Trim vanilla shake powder
1 heaping tbs. Greek yogurt (I use Chobani plain)
1 egg white
approximately 1/4 c. water – gradually add more if needed but you don’t want batter too thick or too runny
Heat skillet and add a small amount of olive oil. Combine dry ingredients in a medium bowl and mix. Add egg white and yogurt and water. Mix well without over-mixing. Cook as you would ordinarily cook pancakes.
NOTE: I’m sure I will play around with this recipe even more to see if I can trim those ingredients down a bit and make this recipe “cleaner”. Any updates will be posted here so if interested, subscribe to my blog or to this post so you can be updated!
1 cup medjool dates, pits removed
1 cup raw walnut pieces
1/4 cup cacao powder – I just used cocoa powder from my local co-op
pinch of sea salt
Mix: Place walnuts in a food processor and grind for a couple seconds to form a coarse flour. While machine is running, add pitted dates, cacao/cocoa powder and salt, processing until a moist, crumb-like dough has formed.
Form: Spread into an 8×8 inch pan, (opt. sprinkle with cacao nibs or walnut pieces), and press firmly into a solid brownie layer. Cut into bite-size squares and serve. Alternately, press and roll brownie dough into small balls to make brownie bites.
Makes about 2 dozen small squares.
Creamy Almond-Cashew ‘Melk’
by Cherie King
This “milk” is smooth, creamy, delicious and great for the lactose-intolerant or anyone who just wants to avoid drinking dairy milk for any reason whatsoever.
1 c. raw almonds, soaked 8-10 hours or overnight (soaking optional but produces best results)
1/2 c. UN-roasted cashews, soaked 2-4 hours (soaking can be omitted if using a high-powered blender such as the Vitamix or K-Tec, etc. but otherwise, soaking makes the cashews softer and easier to blend in a not-so-powerful blender)
3-5 c. purified water (use 3 c. water or less for more of a “whole milk” or “cream” – use more for a thinner more “skim milk”)
1/4 tsp. vanilla (optional if you prefer plain ‘melk’)
1/8 tsp. sea salt
1-2 tsp. of agave nectar or to taste (can substitute with dates but the “melk” may come out a little darker)
Nut Milk Bag – if you do not have a nut milk bag, run to Home Depot or Lowe’s and ask for a paint strainer bag…works just as well and costs less!
Blend all ingredients in blender until well blended. Strain through nut milk (or paint strainer) bag.
Store the nut milk in an airtight jar in the refrigerator for up to 2 -4 days. Drink alone, enjoy alongside desserts, pour into cereal or use in other recipes! You can blend with cocoa powder to make chocolate melk or strawberries for strawberry melk.
Tip: Save the pulp that is left over after straining by freezing or drying it out (then grinding to flour) for adding to cookie, granola or cracker recipes or use as an exfoliating facial/body scrub!
Cherie & Family’s Favorite Green Smoothie Recipe
1-2 apples and/or pears (with core and seeds removed)
Handful of strawberries and/or blueberries (I use frozen)
a few chunks or slices of pineapple (I actually use the core as I cut them up and freeze for smoothies)
1/4-1/2 c. water
1/2-1 bunch of greens (I use either kale, baby leaf spinach, or parsley)
*Optional: For an added protein & nutrient boost, add 1-2 TBS. of spirulina powder!
Blend in blender until there are no whole green particles visible. If smoothie gets warm, add ice cubes and pulse chop to break it up and then blend until cold. Serve immediately! When first starting out, use a smaller amount of greens but try and work your way up until you are using 1-2 bunches of greens in your smoothie for the most optimal results!
Don’t be afraid to try different combinations and find the flavor(s) that you love best! Also, find out what consistency you prefer…thick or thinner and simply adjust amounts of liquid (water, fresh juice or fresh nut milk) to get the desired results! If it’s too thick, add more liquid…too thin, add more dense fruit such as bananas or mango! Experiment and most of all, HAVE FUN!