Friday, July 25, 2014

New Grain Free Nut Flour Pancakes

I go back and forth between using almond flour and coconut flour in my baking.  And sometimes when I use almond flour, I end up adding a bit of coconut flour as a thickener.  That’s what happened when I was putting together this recipe.

When we first got up in the morning, we had coffee and then I decided I wanted to get in a short run before we had breakfast… The Captain said he would like to go along, so we both ate small bananas before lacing up our running shoes and heading out.

When it was time to get breakfast together, I knew I wanted to make us some pancakes, because we had these beautiful fresh strawberries to enjoy on top.  But I would normally use a banana in my pancake batter.  We had already eaten a banana so I decided to use some unsweetened applesauce instead.  I  usually have these little individual cups of applesauce on hand.  I buy any of several different brands, depending upon what is on sale.  These happen to be from Wal-mart.  Each container holds approximately 1/2 cup of applesauce.

June 13 applesauce 001

You can easily double this recipe for more cakes, or even halve it if you are having breakfast alone.  You could also make up the cakes and keep leftovers in the refrigerator to be reheated another day in the mike.

This recipe makes 4 pancakes… enough for 2 for breakfast.

Grain Free Pancake 4

Grain Free Pancakes
Makes 2 servings of 2 cakes each
  • 2 eggs
  • 1 container (1/2 cup) of unsweetened applesauce
  • 4 Tbs almond flour
  • dash of vanilla
  • sprinkle of cinnamon
  • 2 tsp coconut flour
  • 1 tsp baking powder
  1. Beat the eggs and applesauce together in a medium bowl.
  2. Add the almond flour, vanilla, cinnamon and mix till well combined.
  3. Add the coconut flour 1 tsp at a time and mix after each addition.
  4. Add the baking powder and mix again.
  5. Lightly coat a skillet with non-stick spray and set over MEDIUM heat.
  6. When the pan is hot, ladle 1/4 of the batter (between 3 and 4 Tbs) into the pan.   Allow to cook about 5 minutes until the edges are somewhat dry and bubbles appear in the centre.
  7. Flip and cook the second side about 2 minutes.
  8. Remove the cake from the pan to a serving plate and cover to keep warm.
  9. Repeat with the rest of the batter until you have 4 pancakes.
  10. Garnish as desired and serve warm.
Per serving of 2 cakes.
WW P+ = 5.
Calories 187; Protein 10g; Carbohydrate 11g; Fat 12g; Fibre 4g.

Grain Free Pancake 1Before garnishing here.  The cakes are about 4 inches in diameter.

Grain Free Pancake 2
I added a bit of Greek yogurt and some sugar free syrup to mine.

Grain Free Pancake 3
The Captain opted for real syrup on his... no yogurt for him.

I think next time I will try them with egg whites instead of whole eggs to keep the fat content down a bit and that will also lower the Weight Watchers P+ values.



Are you a nut flour fan, too?

What is your favorite kind of pancakes?

If  you like this recipe, please consider Pinning or Tweeting via @WeCanBegin2Feed. Thanks!

Thursday, July 17, 2014

Protein Packed Creamy Hemp and Nooch Dressing or Dip

We have been having a real heat wave on the Island lately… and I am certainly not complaining about it… but we are eating a bit differently because of it.  I am not the least bit interested in heating up the kitchen by turning on the oven or the stove top to make lunch.  So, it is all about salads and dressings and dips for fresh veggies at my house these days.  This Protein Packed Creamy Hemp and Nooch Dressing, which can also be used as a dip, is the perfect lunch time condiment.

It is high in protein, low in fat, and it is tasty… also very easy to whip up quickly.  And it could easily be enjoyed on zoodles, too.  I happen to love this Organic Hemp Protein Powder by North Coast Naturals… it mixes readily and doesn’t alter the flavor of the other ingredients in the recipe…. it just provides a great nutritional punch.  And you all know I am a big nutritional yeast, or nooch, fan too.


Protein Packed Creamy Hemp and Nooch Dressing or Dip

Protein Packed Creamy Hemp and Nooch Dressing or Dip
Makes 1 serving
  • 3/8 cup fat free plain Greek yogurt
  • 2 Tbs nooch
  • 1 Tbs hemp protein powder
  • dash of lemon juice
  • sprinkle of salt
  1. Combine all ingredients and use as a salad topper or a dip for your favorite fresh veggies.

Per serving.
Weight Watchers P+ = 3.
Calories 128; Protein 20g; Carbohydrates 10g; Fat 2g; Fibre 6g.


July 12 Creamy Hemp and Nooch Dressing or Dip 001
Spoon it on….

July 12 Creamy Hemp and Nooch Dressing or Dip 003
and mix it in.  Enjoy!


What is your favorite quick lunch idea when the weather is sizzling?

If you like this idea, won't you please consider sharing on Pinterest or Twitter?

Friday, July 11, 2014

Creamy Avocado and Nooch Dressing or Dip


I think I am on a bit of a roll, here…. I am so loving the avocados we have been getting lately from California.  They are so creamy and so rich! And because I usually have either zoodles or a big mixed salad for lunch every day, I have been coming up with different ways to dress them up using my beloved avocados.

I also happen to love nooch (nutritional yeast). It gives a bit of a cheesy flavor and is a good thickener, too.  Also has lots of nutrients.  Duh.  NUTRITIONAL yeast.

I was going to just slice the avocado onto my salad, but after I mixed some nooch and some yogurt together, I decided to mash the avocado into it, and this lovely dressing was born.  Mmmm. Great idea!

This dressing is sublime.  Truly.  I can’t rave about it enough.  It is thick and creamy and good enough to just sit and eat with a spoon, or even your fingers!

Creamy Avocado and Nooch Dressing or Dip

Creamy Avocado and Nooch Dressing or Dip
Makes 1 serving
  • 3/8 cup fat free plain Greek yogurt
  • 2 Tbs nooch
  • 1/2 medium avocado (about 1-1/2 ounces)
  • a few drops of lemon juice
  • dash of salt
  1. Mix the yogurt and nooch till well blended. 
  2. Add the avocado and mash and mix till the mixture is smooth and creamy.
  3. Stir in the lemon juice and season with salt to taste.

Per serving.
Weight Watchers P+ = 3.
Calories 141; Protein 13g; Carbohydrate 9g; Fat 7g; Fibre 4g.

July 6 Creamy Avocado and Nooch Dressing and Dip 001
Just look how thick and creamy this is!  The lemon juice will keep the avocado from changing color.

July 6 Creamy Avocado and Nooch Dressing and Dip 003


July 6 Creamy Avocado and Nooch Dressing and Dip 004


What is your favorite way to enjoy avocados?