Wheat Free Banana Pancake Recipe

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Mar 062014

Are you trying to be wheat free, but miss morning pancakes? Me too! That’s why I developed a wheat free banana pancake recipe to satisfy my pancake cravings. Now you too can enjoy this delicious meal full of fiber, B vitamins and heart healthy fats. It’s also low in sugar.


(Makes 2, 6” pancakes)

¾ cup rolled oats

1 tablespoon oat bran

1 tablespoon ground flax seed

1/2 teaspoon aluminum-free baking powder

¼ teaspoon cinnamon

1/8 teaspoon Lite Salt

1/32 teaspoon pure Stevia powder or sweetener of your choice

1 large banana

1 large egg (preferably cage-free or organic)

1/8 teaspoon vanilla

1 tablespoon canola oil


Peanut Butter Sauce


2 teaspoons Natural Peanut Butter

1 teaspoon canola oil

Unsweetened Almond Milk


Blend the dry ingredients in a blender at slow speed until you get a flour-like texture. Place the dry ingredients into a mixing bowl. Mash the peeled banana with a fork, and blend into the dry ingredients. Whisk the egg, vanilla and canola oil, and blend into the dry ingredients-banana mix. Let this mixture sit for about 5 minutes.

For the peanut butter sauce topping, blend the peanut butter and canola oil until smooth. Add enough unsweetened almond milk for desired thickness. I like my sauce on the thin side, but some may want it thicker. Set aside until the pancakes are done.

Use one-half of the batter for one pancake, and the other half for the second pancake. Cook the batter like normal pancakes. I prefer to cook these on low heat.

When the pancakes are done and sitting on a plate, microwave the peanut butter sauce on high for 20-30 seconds, depending on your microwave oven strength. Pour and spread the sauce on top of the pancakes. You can also sprinkle on sunflower seeds, for added nutrition and taste. Enjoy!

I use pure Stevia powder to sweeten the batter. The Stevia sold in most stores is not pure Stevia powder, and usually not even the main ingredient. Most of the grocery store brands use an alcohol-sugar as their main ingredient with a dash of Stevia powder. The NOW brand sells pure Stevia powder called “Better Stevia,” and comes with a 1/40 teaspoon scoop. It can be found online. Nuts.com sells pure Stevia powder in bulk.

Enjoy these wheat-free pancakes, and live a healthier life.

Try My Creamy Banana Soup Recipe to Satisfy Your Appetite

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Nov 122013

Bananas are a good source of potassium, magnesium and manganese along with vitamin B6, vitamin C, riboflavin and folate. According to a study conducted by the Kasturba Medical College, eating just two ripe bananas a day can reduce your blood pressure by 10%. Not only that, but bananas also feed the good bacteria in your gut. Keep the good bacteria in your gut healthy, and you’ll be healthy too.

But eating just a banana can be boring and unadventurous. That’s why I developed my very own Creamy Banana Soup to not only help my blood pressure health, but also satisfy my appetite and source of food adventure.

This recipe not only taste great, but is full of protein, vitamins and minerals beneficial to your health. Let’s look at some of the ingredients, and how they can improve your health, and satisfy your food cravings.

I added organic tofu to make this soup creamy. An added advantage of tofu is that it’s a great source of vegetable protein. And according to WebMD, foods high in protein help people control their appetites and calorie intake.

To give that satisfying taste of fat, I added canola oil. And yes, adding a healthy oil like canola does have beneficial health effects. Researchers at Penn State have stated consuming canola oil daily for four weeks can lower belly fat by 1.6%. You get that creamy satisfying taste of fat, while reducing your belly fat. This is a win-win recipe.

I then added ground flaxseed. Not only is this seed high in healthy vegetarian sourced omega-3 fatty acids, but it’s also high in dietary fiber. And according to WebMD, ground flaxseeds are high in a potent antioxidant called lignans. It has protective effects against cancers, including breast, prostate and colon cancers. Studies also indicate it lowers your risks of type-2 diabetes and heart disease.

Who doesn’t like a touch of cinnamon? Most people know cinnamon can help control blood sugar levels. But did you know that the scent of cinnamon can help improve your working memory, and your brain’s visual-motor speed? Eat cinnamon, and be able to quickly remember where you put those car keys.

Without further ado, here is my recipe for Creamy Banana Soup:


1 ripe banana

1 cup unsweetened almond milk

¼ teaspoon cinnamon

1 teaspoon ground flax seed

1 tablespoon canola oil

½ serving tofu slice

Put all the ingredients in a blender and puree until you get a creamy, smooth texture. Chill and serve for 1 serving of this delicious Creamy Banana Soup.

You’ll find that the banana provides sufficient sweetness, so there’s not need to add sweetener. Eat well and live long.

My Secret Recipe For Mashed Sweet Potatoes

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Feb 022013
Mashed Sweet Potatoes

Please Attribute Photo Source to this Blog Post

After reading the book, The Okinawa Program, I’ve made the sweet potato a frequent part of my diet. The sweet potato is one of the foods that the longevity of the older generation people of Okinawa is attributed. Recent studies are showing us why that belief of the sweet potato may be correct.

That’s why I developed this mashed sweet potatoes dish, and now you too can enjoy this nutritious and delicious meal.

The sweet potato is actually a better source of bio-available beta-carotene than green leafy vegetables. On top of that, nutrients in the sweet potato have strong antioxidant and anti-inflammatory properties. But to receive the full health benefits of this tuber, you should do two things:

  1. Eat some fat with your sweet potato. Research shows that a little fat significantly increases the absorption of beta-carotene from sweet potatoes.
  2. You should steam or boil your sweet potato. Studies show that this is the best way to preserve the anti-oxidant value of this nutritious food.

When steaming, I use an 8-quart stainless steel pot with lid, and a stainless steel colander with handles that conveniently fits inside the pot without touching the bottom – see the picture below.

Vegetable Steamer

Vegetable Steamer

The colander’s handles help provide a space between the water and the bottom of the colander. The holes on the top of the colander allows the steam to escape. The pot’s lid also fits nicely on top of the colander.

You have the option of making the mashed sweet potatoes as firm or liquid as you desire by adjusting the amount of liquid (almond milk in my recipe) that you add to the sweet potato mixture. If you like a firm mashed sweet potato dish, you simply add less liquid. Add a little more liquid, and you can have a tasty sweet potato soup. Add some more, and you can have a sweet potato smoothie.

My Secret Recipe For Mashed Sweet Potatoes

1 – medium sized sweet potato cut in half

1 – medium sized chopped banana

1 to 1-1/2 cup unsweetened almond milk (adjust to your desired texture of the final product)

1 serving of your brand of Stevia (I use 1 small scope of NOW BETTER STEVIA)

2 tablespoons of plain yogurt (you can use either regular, Greek or soy based live cultured yogurt)

1/4 teaspoon of cinnamon

1/4 teaspoons of vanilla extract

1 tablespoon of canola oil

Put 3 cups of water in the 8-quart pot. Place the colander in the pot. Put the washed and cut sweet potato in the colander. Place the lid on top of the colander. Heat on high until steam starts to escape from the colander. Lower heat to medium and steam the sweet potato for 18 to 25 minutes – depending on the size of the sweet potato. When done, let the potato cool to room temperature.

Chop both the steamed sweet potato and raw banana to a small size for easy blending. Place all the ingredients in a blender. Depending on the size of your blender, you may have to blend the ingredients in two batches in order to get the desired smooth, pureed texture. I blend on a slow speed at first. You may have to use a spatula to force the ingredients from the side of the blender into the middle of the blender. After the mixture is turning over smoothly in the blender, you can go to a medium speed to puree all the ingredients.

When the puree blending is complete, pour the mashed sweet potato mixture into a bowl and refrigerate for 1 hour or more.

Serve chilled and enjoy this delicious mashed sweet potatoes dish that even your most finicky eater will enjoy.


Whole Foods: Sweet Potatoes

Rosemary – My Favorite Herbal Tea

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Jan 212013

I started growing herbs in my small garden because they are a group of plants that deer and rabbits hate. My yard, unfortunately, is a favorite gathering place for wild critters. But, as the saying goes, every dark cloud has a silver lining.

As I mentioned in my last post, A Heart Healthy Diet, the people of the Greek island Ikaria drink herbal teas made of wild herbs like marjoram, mint, rosemary and sage. It is one of the many healthy culinary habits of these people that remain healthy and vibrant through their 80’s and 90’s, and some well into their 100’s.

One of my favorite flavors is rosemary tea.

Rosemary is also an easy plant to grow in almost any garden. It is also easy to propagate from cuttings. Simply cut a 6 to 8″ stem, and remove the leaves from the bottom 2 inches. Stick the stem in a pot of soil and water occasionally. After 8 weeks, transplant the seedling into the ground in your garden and watch it mature into a beautiful rosemary plant.

I have successfully grown it in hardiness zone 6 in the US, so I have no doubt that it would thrive in warmer climates. Once you have several plants growing, you can enjoy rosemary tea year round – even in colder climates like Ohio.

Current research does not suggest that rosemary can reduce risks of dementia or Alzheimer’s as one of this herbs health benefits. However, these are two brain diseases that the people of Ikaria appear to avoid.

Dr. Prinna on his website page titled Rosemary, the Herb, Makes You Think Faster summarizes research that shows the affects of compound in rosemary that may help with cognitive abilities. Wholefoods also states that research has shown that rosemary increases blood flow to our brains, which can help with cognitive abilities and concentration.

You can enjoy rosemary either as a stand-alone tea or blend it with other teas.

As a rosemary stand-alone tea, simply steep a sprig of rosemary in hot water for 5 to 10 minutes. The longer you steep the sprig, the stronger the tea will become. You can add a sweetener or not. Either way, it is a delicious tea with a wonderful rosemary aroma.

I also like to blend the rosemary flavor with green tea. I first steep the rosemary for about 8 minutes. I then pout the rosemary tea into a cup with a green tea bag. I then steep the green tea bag for 3 minutes. The blended tea is then ready to enjoy. You can add a sweetener if you prefer.

Feel free to experiment and try other blended options with rosemary. Start your own herbal garden, and make drinking natural herbal teas a daily habit. Then start sharing in the good health of the Ikaria people.