Beet and Banana Pancakes

Pancakes.

A food I had a love/hate relationship with for many years. But after realizing they don’t have to be glorified breakfast cake or particularly even eaten at breakfast (which also isn’t my go-to), I’ve fully embraced pancakes in all the wonderful ways. 

This version is just about as whole-food as you can get, with oats, beets, banana, eggs, and not a lot else. These days, I tend to add on greens and maybe an additional egg to make pancake meals a balanced meal.

Hope you enjoy!

One more big / little thing

I’ve decided to share most of my recipes in my newsletter going forward this year, rather than publishing all of them here on the blog portion of the website. If you enjoy regularly receiving recipes from me as well as focused nutrition topics, I encourage you to sign up to receive my nutrition newsletter.

Beet Banana Pancakes, serves 2

Inspired by David of Green Kitchen Stories
Prep:  40-60 minutes to roast beets (can be done ahead) | Cook: 15  minutes 

2 eggs
1 banana, peeled
1 cup /100 gr rolled oats
2 – 4 Tbs. filtered water, or more as needed
⅛ tsp. salt
¼ tsp. baking powder
2 medium / 100 gr cooked beets
coconut oil or ghee for frying

To Serve:
1-2 tsp. olive oil
1-2 handfuls of greens
1 fried or scrambled egg, for each serving

  1. Prep ahead: Wash and halve the beets and wrap them in foil. Roast in a 400 degree F oven until soft, about 40 minutes. You can prepare more while you’re at for other meals or snacks. 
  2. To make Pancakes: Crack the eggs into a blender; add the banana, water, oats, salt and baking powder and blend until smooth. 
  3. Then pour into a bowl. Grate the cooked beets and add into the batter and stir through. 
  4. Heat a little oil in a sauté pan over medium-high heat. 
  5. Whisk the batter and thin it a little as needed, then pour in ⅓-½ cup amounts into the pan. Cook for about 1-2 minutes on each side. Repeat with the remaining batter. If planning to have some leftovers, reserve the unused batter, so you can cook and enjoy them fresh. 
  6. For the greens and eggs: Heat the remaining coconut oil, add a pinch of salt, and stir in the greens, and a splash of water if needed. Steam/sauté for a couple minutes until wilted. 
  7. Then fry or scramble one additional egg per serving
  8. Serve topped with a dollop of yogurt, molasses or applesauce, and with the fried egg and greens on the side. 

birthday pancake cake, all the toppings, and an essential Brazil nut butter

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For my birthday this year, I decided to go the way of non-tradition and make a big pancake cake complete with chia berry jam, nut butter, coconut cream, and a pile of fresh berries. It was absolutely the best and may become a new tradition.

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That was last month. When the Recipe Redux announced their June birthday and the end of a long season of monthly themed recipe challenges this month, it became obvious a pancake cake and a tasty homemade Brazil nut butter is a good way to celebrate the end.

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For the past couple years, I’ve been periodically buying a few cups of raw Brazil nuts, roasting them slightly, and then grinding them into a rich and creamy nut butter. Compared to other nuts, they tend to be a little higher in fat and so turn into a nut butter much faster than other nuts and seeds, and without the really high-powered equipment. Additionally, Brazil nuts are one of the best sources of selenium, an essential trace mineral. Selenium content in foods is directly related to soil-mineral levels, and at least in my part of the country, the selenium content in soil is low. Growing up raising sheep, we had to give new lambs a selenium shot to ward off a selenium-depletion muscle disease. Even amongst Brazil nuts, selenium content will vary by location, but they do still tend to have a lot of it compared to other foods.

Selenium is primarily part of a master antioxidant enzyme in the body, meaning it neutralizes free radicals and dampens inflammation. It also plays along with other antioxidants, vitamins C and E, and helps them to reuse (recycle) themselves. Selenium is important for a healthy immune response, making it especially significant for immune conditions such as cancer, autoimmune disorders, healthy aging, and is absolutely essential for activation of the thyroid hormones.

For many individuals, a Brazil nut a day, or even a couple a few times per week, or periodically slathering your celebratory pancakes with decadent Brazil nut butter, will meet one’s selenium needs.

Beyond focusing just on selenium and Brazil nuts, all the nuts and seeds have differing and essential vitamins, minerals, and healthy fats, and this is why I always encourage rotating nuts, seeds, and their butters routinely in the diet.

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For this pancake cake, I doubled my favorite go-to pancake recipe, made extra large pancakes, made a quick berry chia jam, and scooped the solids off the top of a can of full-fat coconut milk, whipped it along with a little orange blossom water, and of course, added that Brazil nut butter. I then put a different layer of filling between each pancake and topped them off with extra chia berries. This recipe was inspired by a Pancake Cake in Green Kitchen Stories new family cookbook, but I definitely spun it in my own direction. I encourage you to do the same.

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Birthday Pancake Cake with All the Toppings and an Essential Brazil Nut Butter, serves about 4
my favorite pancake recipe (or yours)
whipped coconut cream
Brazil Nut Butter (see below)
Berry Chia Jam (see below)
fresh sliced berries, as desired

  • Prepare and make all the various components above. Then layer one filling between each pancake and top with additional berry chia jam or fresh berries.
  • Cut into cake wedges and serve with additional berries, jam, coconut cream, and nut butter.

Brazil Nut Butter, makes about 1 cup
2 cups raw Brazil Nuts

  • Preheat the oven to 275 degrees F. Spread the nuts on a baking sheet and roast for about 20 minutes.
  • Remove from the oven and add to a high-speed blender or food processor. Process for about 5-8 minutes, until the mixture becomes creamy and thin. Scrape down the sides as needed throughout.
  • Store extra nut butter in a glass container in the fridge.

Berry Chia Jam, adapted very slightly from Little Green Kitchen
2 cups fresh or frozen berries
2-3 dates, pits removed and chopped
2 Tbs. chia seeds
a splash of water

  • Add the berries and dates to a small saucepan and bring to a boil. Add a splash of water and stir in the chia seeds. Bring back to a boil, then turn off the heat, stir again and allow to sit for about 15 minutes to thicken up. Stir a couple times throughout to keep clumps from forming.

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Reference:
Higdon, J. (2001). Selenium. Linus Pauling Institute. Retrieved from https://lpi.oregonstate.edu/mic/minerals/selenium.

Post-Run Pancakes, and creating a food community

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Over the past few months, William and I have been hosting, or being treated to, many shared meals with friends. We’ve been living in Eugene for over two years now, and though we still don’t love the city or consider it our long-term home, we’re slowly finding ways to make a community while we’re here. In almost every way, that developing of community centers around food.

We have a couple friends here that, unlike virtually any others so far, I trust can cook for me. I won’t be unknowingly eating gluten and getting cross contaminated, and I’ll enjoy the food and company. I won’t stress about what will be on the menu beforehand and if I’ll have to miss out on half the spread, or need to plan to take a side dish just in case. I can go about the whole experience being totally relaxed and spontaneous. This experience, though I know is the norm for those who don’t have food allergies and/or a history of disordered eating, feels like the biggest of victories for me, and one I don’t take lightly.

Like many people who have struggled with an eating disorder, I’ve always been drawn to food. I grew up just completely fascinated with it, always experimenting and exploring, always wanting to know more. Nothing about that has changed but the sharing of it, either at a friend or relatives’, or just spontaneously going out to eat, has shifted dramatically in the last decade as I began to develop more tactics for avoiding eating with others, or later, when I realized many of my health problems were attributed to food intolerances, and most friends and family no longer knew how to prepare food that was gluten, dairy, and for the most part meat-free.

That left me (and still leaves me), generally really stressed and anxious about gatherings that involve food. I don’t like to be the center of attention. I don’t enjoy having to make special requests. But I also don’t enjoy going to meals knowing I won’t really get to participate in them. As much as many of us have heard the advice to just focus on the people rather than the food, there’s something about the food that draws us together and opting out of that aspect is to me, a little like trying to arrive at a complete and finished puzzle, without having half the puzzle pieces.

Related to this, I like what Aran Goyoaga of Cannelle et Vanille said recently in an interview on the emotion of food:

I think my eating disorder and having left my roots really left me in limbo for many years. I stripped myself of identity so I could know who I am inside and what my purpose is while I am here. I have realized that the vulnerability I have felt the last few years by sharing a bit more of my true story of anxiety and depression have connected me to people and myself in ways I didn’t think were possible. And it’s interesting that I did this through cooking and sharing food, which for many years had such an emotional weight attached to it. It’s through the act of cooking for others and sharing a table that we can make time to connect at deeper levels. We can access levels of empathy and intimacy that are hard to feel in other ways. Also let’s not forget that food has tremendous healing energy. It can ground us and make us stronger or totally mess us up both physically and emotionally.

Other than being really grateful for friends that love to eat and cook similarly to me, and for those that go out of their way to accommodate my gluten and dairy-free needs by learning how to cook and/or bake in this way just so I can be included, I’m learning that being more assertive, giving, and willing to educate others, both about food intolerances and allergies, and about the mental health aspects that some of us bring to eating, are really important. Both of these often parallel topics are ones that I feel a little more called to having a conversation about with friends over a good meal, rather than brushing them under the table and pretending everything is just okay.

With that, The Recipe Redux invited us to to make and share bread this month. Though I’ve alluded to my current sourdough fixation here and on instagram many times over the last year, I’m still in the experimenting stage — because the art and perfection of slow bread is something I’ve long been called to and having a finished recipe that is ready to share still feels a long way off. I do have a really decent sourdough pizza crust going lately but given this dreary, cold, late winter season, my own personal need for comfort foods in the way of pancakes, and past history of pancakes making quite the meal to share with others, this quick little bread-based meal is one I hope you get the time to make. It makes my favorite gluten-free and vegan pancakes so far, is 100% whole-grain, and with the help of a coffee/spice grinder, most of the flour is fresh milled so it’s really quite nutrient-packed. I’ve also taken out all the oil and added in antioxidant-rich sunflower seed butter which gives it a really nice rich flavor. And because I’m still working my way through the last of the season’s winter squash, I find a really nice topping is a spiced squash and sunflower butter puree.

All together, both because these are comforting yet wholesome, and packed full of all the antioxidant nutrients (vitamins A, E, selenium, zinc), B-vitamins, magnesium, and iron that athletes need, I think these are great with the winter squash topping for after workout meals (that’s running for me), or perhaps just to share with a friend or loved one when you both need good conversation and lots of late-winter nourishment.

Enjoy!

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Post Run Pancakes, serves about 2
These make nice, fluffy, whole-grain pancakes. If you’re without or adverse to a little xanthan gum, either leave out or add a little more ground flax. They won’t be quite as fluffy, but still really good!
 
1/3 cup / 60 grams millet
1/4 cup / 40 grams buckwheat
1/4 cup / 20 grams chickpea flour
1/4 tsp. xanthan gum
1/8 tsp. salt
1 tsp. baking powder
1/2 tsp. baking soda
1 Tbs. ground flax mixed with 3 Tbs. warm water
3/4-1 cup non-dairy milk
1 Tbs. raw apple cider vinegar
1 Tbs. sunflower seed butter
coconut oil, for cooking
  • Whisk the vinegar into 3/4 cup of non-dairy milk and set aside for a few minutes.
  • Heat your skillet or griddle where you will be cooking the pancakes. They’ll cook over medium-high heat.
  • In a coffee/spice grinder or food processor, add buckwheat and millet grains and grind until they reach a smooth flour consistency. Then, mix them in a medium bowl with the chickpea flour, xanthan gum, salt, baking powder, and baking soda.
  • In a separate bowl, whisk together the flax-water mixture, milk, and sunflower butter. Pour the liquids into the dry ingredients and whisk lightly until combined. Add more milk as needed.
  • Lightly oil the skillet with coconut oil, and use about 1/3 cup of batter per pancake. Flip the pancakes when the bubbles appear on top and the bottoms are browned.
  • Cook on the second side until cooked through and browned on the bottom.

Spiced Winter Squash Puree
1-2 cups mashed/pureed winter squash
2 Tbs. sunflower seed butter
a few dashes each of cinnamon, ginger, turmeric, cloves, and black pepper
a pinch of sea salt

  • In a little dish, mash together all the ingredients and season to taste with sweetener, as desired. Serve over the pancakes.

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