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Keto Pancakes: Duck Eggs and Cream Cheese

4 Jun

Cream Cheese Eggs pancakes

Franken Foods and Supplements Anyone?

I told a friend last night that I was tired of Franken Vegan Foods and Supplements. My son would ask me at almost every meal to verify what was on his plate, “Mama, is this REAL or FAKE?” For some reason, I always felt a pang in my heart when I answered that I was serving Vegan butter, Vegan cheese, Gluten Hot Dogs, and Gluten meat. I didn’t want to admit that they were “FAKE.”

Yes, you can do Vegan without all that FAKE foods but we also had to take supplements for optimal health. B12 for one. ALL Vegans NEED to take that stuff because Vegan foods don’t supply this essential vitamin. And iron, zinc, vitamin D? Lacking in the Vegan diet too. And as I discovered from bloodwork through the years, lacking in complete protein too. Fuhget it! I want REAL foods to heal my body!

Duck Eggs

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One of our new favourite foods is DUCK EGGS. Did you know 4 eggs have 2100 IU Vitamin D and 1888 IU Vitamin A? I love it simply fried. But my boys love it in Keto Pancakes.

Duck Egg and Cream Cheese Pancakes

There are a lot of recipes out there for pancakes using eggs and cream cheese. The recipe is basically 1 chicken egg to 1 oz of cream cheese, but we have found that the best flavour is actually 2 duck eggs to 3 oz of cream cheese!

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Ingredients per serving:

  • 2 duck eggs
  • 3 oz cream cheese

Pureé together the eggs and cream cheese in a blender.  I grease my pan with bacon fat* and cook the pancakes as usual. Then, top with whipped cream and serve with a small handful of strawberries per person.

 

*If you use 2 Tbspns of tallow instead, you would be adding 500 IU Vitamin D to your meal.

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Turkey Breakfast “Quesadillas”

2 Jun

Here’s a fun test: Vegan vs Keto.

Which do you think is a healthier meal?

PicMonkey Collage

On the left, we have a Vegan meal: baked fries, gluten hot dogs on a whole wheat bun, and sweet coleslaw. On the right, we have a Keto meal: sardines, asparagus in lemon butter, olives, and tomatoes.

Now let’s compare a whole day’s meal:

On a Vegan diet:

On a Keto diet:

  • breakfast ~ Eggs, No Sugar Bacon, and Avocado;
  • lunch ~ Sardines, Asparagus in Lemon Butter, Olives, and Tomatoes; and,
  • dinner ~ Grilled Lamb and a Big Salad with a Mayonnaise Dressing.

Which is healthier? LOW FAT HIGH CARBS or LOW CARB HIGH FATS? Check out this video here for some answers. 

So we don’t need all that carbohydrates after all?

If you are like me, you are just beginning to figure out that of the three macro-nutrients (protein, fats, and carbohydrates), our bodies DO NOT require a lot of CARBOHYDRATES. Check out this video here for why that is.

Moderate Proteins and High Fats for Breakfast

We just discovered ourselves that our bodies were struggling after 8 solid years on a Low Fat High Carbohydrate Vegan diet. In search for a better diet for our family, we have switched to a Low Carbohydrate, Moderate Protein, and High Fat Keto diet. Our moods have changed, our cravings have changed, we don’t feel “hangry” pangs, there are less aches and pains, our skin is better, and the list goes on.

Turkey Quesadillas

So what did we have for breakfast today? These yummy “quesadillas” that my son just loves.

Turkey Quesadillas

Ingredients

  • no sugar turkey deli meat
  • your choice of cheese
  • salsa
  • green onions
  • avocado
  • eggs
  • sour cream

Place grated cheese and green onions inside the turkey slices, fold over, and bake at 350F for 5 to 10 minutes until the cheese melts.

While the turkey quesadillas are cooking, fry some eggs and slice some avocados. Now it’s time to plate breakfast. Top the quesadillas with salsa and green onions. Serve with eggs, avocado, and sour cream (optional). ENJOY!

Turkey Quesadillas 2

For a Paleo option: instead of cheese, place scrambled eggs inside the turkey slices instead.

The Easiest and Creamiest Slow Cooker Vegan Filipino Champorado

3 Sep

My son recently read a children’s book about Filipino food. At bedtime last night, he asked if I could make Champorado, a sweet chocolate rice porridge, for breakfast today. Why not? I would love to eat some too. I grew up eating Champorado and always LOVED it.

Vegan Champorado 1

Now, I wanted my Vegan Champorado to be:

  • easy to make –> brought out the slow cooker because who has time these days to stir a pot for 45 minutes?
  • whole foods plant based –> sweet brown rice and almond milk
  • low in fat –> no added oils or butter or coconut cream
  • super creamy though –> I would use my little secret to make a Vegan “condensed” milk
  • just sweet enough –> taste test!

Vegan Champorado 3

 

The Easiest and Creamiest Slow Cooker Vegan Filipino Champorado (Sweet Chocolate Rice Porridge) Serves 4

The night before, place the following ingredients in a slow cooker (no need to grease the pot) and whisk well until incorporated:

  • 1/2 tsp sea salt
  • 1/4 c cacao powder
  • 1/2 c your choice of sweetener, I used coconut sugar
  • 4 c your choice of milk, I used almond

Then add:

  • 1 c sweet brown rice

Mix and set for 8-10 hours on LOW. When it is done the next day, mix well and add:

  • 1/4 c your choice of sweetener, I used coconut sugar
  • 1/2 c to 1 c your choice of milk, I used almond (depending on the consistency you want: for thicker add less milk and for thinner add more)

Serve with Vegan “Condensed Milk” or “Thick Cream”

My secret are frozen bananas! In a high speed blender, purée together:

  • 2 frozen bananas
  • 1 c your choice of milk, I used almond

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Garnishes (optional)

  • more coconut sugar or your choice of sweetener
  • cinnamon, optional

Vegan Champorado 6

Now mix it all up and ENJOY!

Vegan Champorado 7

Filipinos love the contrast of sweet and salty and Champorado is traditionally served with tuyo (dried fish). I grew up eating it with bacon crumbles too. I didn’t have tempeh bacon or another Vegan option on hand, but let me know if you try something salty with it. We enjoyed it as is.

Easy, Quick and Yummy Vegan Crunchy Chocolate Rice and Oat Granola

22 Jul

Love chocolate in your granola? Don’t want nuts or seeds in it? Want it in 15 minutes? No problem. Like all my recipes, this is easy and quick.

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Easy and Yummy Vegan Chocolate Rice and Oat Granola

Mix together in a bowl:

  • 1 c rolled oats
  • 1 c rice cereal (my child loves Envirokidz Chocolate Koala Crisp but any will do)
  • 1/2 c vegan chocolate chips
  • 1 T flax seed meal
  • 4 T your choice of liquid sweetener: like coconut nectar, maple syrup, brown rice cereal or agave syrup
  • 1/2 t vanilla extract
  • 1/2 t sea salt

Bake for 10 minutes or until toasted at 325F on a prepared (greased/lined with parchment paper/Silpat mat) cookie sheet. Set aside to cool. Keep refrigerated until needed. NOTE: you can make these into delicious travel bars, like my other two, but it will be easier to break.

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Serve alone or with your choice of milk or yoghurt and/or fruit.

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Breakfast Dessert anyone?

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Sweet Rice Cakes: Quick, Healthy and Gluten-Free

26 Jan

When I asked my son what he wanted for breakfast, he smiled at me and hugged me tightly, “Cupcakes!”

Really?  Hmmmmpf!  Let’s just say I made an extra effort to be sure he enjoyed his healthy meals today.

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For breakfast, we had our favorite Green Sundae.  It is always a big hit!  Instead of oranges, bananas and avocado, today I substituted pears for oranges.  Delicious. My hubby actually prefers it with pears.

Sweet Rice Cakes

For a snack, I made Palitaw, which I grew up eating for ‘merienda’ (snack time).  It’s quick and easy to make.

1. Boil water.

2. Make a thick batter of Sweet Rice Flour and water. Make sure the batter is thick enough so you are able to form small balls and then flatten them in your hands to resemble pancakes. The batter is not as sticky when your hands are a little damp with cold water.

3. Carefully drop the cakes in boiling water.

4. When the cakes resurface and float, they are done.

5. Carefully lift the cakes out of the water and place on a plate.  Sprinkle with equal parts Sucanat (dehydrated cane sugar) and coconut (I used raw dehydrated coconut, but freshly grated mature coconut is traditionally used). You can also add a little mixture of sesame seeds and salt.

6. Serve.

My son ate two pieces and exclaimed, “Mama! This is the best!”

I guess he didn’t miss his cupcake.

The Sweeter Side of Cayenne

17 Jan

A perfect way to spice up your Valentine’s Day Chocolate Treat!

Dip Mama’s Easy Raw Chocolate in some Sweet and Spicy Cayenne Dip (I prefer using 3/4 tsp cayenne in the dip mix for this one) for a kick!

Add some Sweet and Spicy Cayenne Sprinkles on banana slices and enjoy with homemade Raw Almond Butter on the side!  Delish!

I love eating apples (especially sour ones) with a side of sea salt. Dipping apple slices in some Sweet and Spicy Cayenne Rub brings apple slices up to a whole different level! Try it also with freshly sliced jicama ‘fries’!

Easy Blueberry Peach Crisp or Crumble

10 Jul
Blueberry Peach Crisp

For breakfast, snack or dessert, this is delicious, fresh and easy!

The Crust

Pulse together in a food processor:

1/2 tsp sea salt
1 tsp vanilla extract
1 tbspn extra virgin coconut oil, liquified by placing bottle in warm water
3 tbspns raw local honey or your choice of sweetener, or 6 tbspns pitted dates
2 cups raw almonds, unsoaked, grind to crumb-like consistency (not into a fine powder)

Filling

blueberries and sliced peaches

To Serve

Quick and Not That Involved: Like an easy granola and fruit dish, simply place fruit in a bowl and top with crust. Enjoy!

Prettier and More Involved: More like a Crumb Cake, pat down crust on a pie plate, top with peach slices and place some blueberries around the edge, top with more crust and pat down firmly, add one more layer of peaches and blueberries around the edge and top with the last layer of crust. Pat down firmly. The peaches and crust compliment each other very well – so you want more peaches than blueberries. Freeze slightly before serving to make slicing easier (use a sharp knife). Enjoy! Top with orange cream or banana ice cream, if desired.

Raw Blueberry Bars

26 Jun

A Raw Blueberry Bar

Thinking about really nutritious, fresh, un-processed, Raw Pop Tarts or Raw Cereal Bars or Raw Fig Newtons?  Either for breakfast, a snack or a dessert, this is it! This truly healthy recipe is very easy, simple and the family will love it.  Blueberries are now in season and tastes fantastic with vanilla, coconut, lemon and maple syrup!

Raw Pastry

Grind into a fine flour with a Vitamix or Coffee grinder:

1 cup sprouted and dehyrated soft wheat berries*

* Alternatives: sprouted and dehydrated oat groats (or simply grind rolled oats if this is easier), soaked, rinsed and drained nuts (make sure they are dry thoroughly – I usually store them in the fridge for a few hours in a sieve after rinsing them)

Place in a bowl and add:

1/2 tsp sea salt
1/2 tsp vanilla extract (without alcohol)
1 tbspn extra virgin coconut oil
2 – 3 tbspns maple syrup, according to taste

Mix together.  Flatten with the palm of your hands or a roller on a flat surface. Refrigerate or freeze until hard.  Carefully separate pastry from surface.  Cut into long strips and store in an air tight container in the refrigerator until ready to serve.

Blueberry Jam

Mix together in a food processor:

1 tsp fresh lemon juice (optional but brings out the taste of sweet blueberries)
1/4 cup dates, soak if required
1 cup fresh blueberries*

*Alternatives: You can use your choice  of seasonal fruits here, like strawberries, figs, etc.

To Serve A La Minute

Place pastry strips on a flat surface.  Top half of each strip with blueberry jam and fold the other half on top to form a type of sandwich.  Serve immediately.

Where’s My RAW Oatmeal?

4 May

I don’t know how my family transitioned into a less processed diet without our family’s staple raw breakfast: raw oatmeal. Made from oat groats, apples and dates, I was inspired to create this porridge from my old Muesli recipe. It really is delicious and when first transitioning into a more unprocessed and raw based diet, my husband would lovingly say, “I don’t want the cooked oatmeal, I want to eat the RAW oatmeal”.

When Karen Ranzi, author of Creating Healthy Children through Attachment Parenting and Raw Foods, had breakfast at our house one day, she wrote down the recipe immediately after eating two bowls. She said it would be the first thing she would make for her family when she returned home.

Needless to say, we eat it at least once a week. I hope you and your family enjoy it too!

Soak overnight, rinse and drain well:

2 cups raw oat groats (if you can’t find whole oat groats, you can use steel cut or rolled oats but these are not raw)

Blend in food processor (chunkier) or high speed blender (smoother and creamier) with about 1 cup of water and the rest of the ingredients:

1 tsp cinnamon

1 tbspn lemon juice

1 cup dates, seeded

1 cup raw nuts, soaked overnight, rinsed and drained (optional)

3 apples, cored, no need to peel

Serve topped with other seasonal fruit (optional).

Raw Almond Butter and Banana Open Sandwiches

7 Apr

Raw Almond Butter Honey Spread and Banana over Raw Buckwheat Bread

Peanut Butter Sandwiches are still very popular with kids, despite peanut allergies for many.   I was craving a raw version, so here is a raw Almond Butter and Banana Sandwich that is just as delicious.  Almonds are one of the best tonic foods to increase immunity and rejuvenate the body after illness.

Assemble the open sandwich, start with:

raw flat buckwheat bread (recipe below)

top with the Almond Butter Spread, mix together equal amounts of:

raw almond butter

raw local honey

and top with:

slices of bananas

Enjoy!

Flat Buckwheat Bread

Buckwheat is gluten-free and contains all 8 essential amino acids.  It is light and yet makes a great alternative to wheat, oats, rye or barley.  Although this started as a granola recipe, I discovered it is better as a good basic sweet bread best with a topping.

Soak overnight:

1/2 cup flax seed with 1/2 cup water in one bowl

1 cup buckwheat with a lot of water, drain and rinse the next day

In a food processor, chop together:

1 cup almonds

1 cup sunflower seeds

1 cup dried fruit, your choice of dates, figs, raisins or other you have on hand

Add all ingredients above into the food processor with the addition of:

pinch sea salt

1 tsp vanilla extract

1/2 tbspn cinnamon

1 tbspn raw local honey

additional water if needed

Pulse until well combined.  Spread batter onto 2 or 3 Teflex sheets around 1/2 inch thick on mesh screens and place in a dehydrator.  Dehydrate at 150F for the first 2 – 3 hours.  Take off Teflex sheets, turn the bread over onto mesh screens and continue to dehydrate for another few hours at 110F until bread is firm but still soft and very pliable.  Store in the refrigerator in airtight containers.

Cream of Buckwheat

4 Mar

 

Cream of Buckwheat

Buckwheat is actually a fruit seed, not a grain as widely thought.  It is high in manganese and contains more fiber per volume than oats.  Manganese is important in various functions in the body including bone formation, thyroid function, formation of connective tissues, sex hormone function, calcium absorption, blood sugar regulation, immune function and in fat and carbohydrate metabolism.

This is a nice and simple raw breakfast porridge that can vary according to fruits in season and spices used.

Soak overnight:

2 cups raw buckwheat groats

Drain and rinse in the morning and place in food processor with:

pinch of sea salt

tspn of cinnamon or vanilla or cardamom, optional

1/2 cup pitted dates

4 ripe bananas

1 – 2 cups water, depending on consistency preference

Top with:

berries of choice

raw honey

Enjoy!

Raw Breakfast Granola

1 Feb

 

Raw Breakfast Granola

Mix all together in a bowl:
1/2 tsp sea salt
1 tsp vanilla extract (non-alcohol)
3 oz extra virgin coconut oil, melted
3 oz raw almond butter
3 oz raw honey

Mix all together in another bowl:
1 cup raisins
2 c dried shredded coconut
2 c raw oat groats, soaked overnight, sprouted for a day (place in colander with a cover, rinse twice)

Pour honey mixture into oats mixture.  Mix well. Refrigerate until ready to serve.  This is delicious alone, topped with fruit or served with your choice of milk.

Apple Almond Yoghurt

30 Nov
I have recently debated adding some raw dairy into my diet. But, I created this yummy breakfast instead! So, why debate further? (For today anyway.)



For yoghurt, puree together:
Pinch sea salt
½ teaspoon probiotics
1 tablespoon lemon juice
1 cup almonds, soaked overnight, rinsed and drained
1 cup water

Mix in:
3-4 apples, diced (you can change the fruit here for different flavors)
Agave nectar or honey, to taste
Vanilla beans or extract, optional

Crispy Breakfast Cereal

22 May
 
Before I married my husband, I think he could have survived eating boxed cereal for breakfast, lunch and dinner.  Even now, I think he misses it – albeit secretly.  My son is more vocal and he does ask for Wheetabix sometimes and I cringe.  I cringe because I used to buy it.  I cringe because I cannot believe I once thought that  Wheetabix was a healthy choice.  I cringe because my son and husband loved it so much. I cringe because I feel I am taking something away from them that they like and enjoy.  But when I cringe, I am  also determined to create something healthier  and something they will enjoy – so the boxed cereal is not missed.  We have eaten full raw breakfasts – but they wanted more variety: we couldn’t have raw green smoothies, raw pudding, raw oatmeal and raw yoghurt everyday.  So, I’ve come up with a master raw crispy breakfast cereal recipe using fresh whole organic grains.  Fresh organic whole grains provide vitamins and minerals, unlike the refined, GMO ridden and over-processed grains and cereals which cause toxins in the body. 
Place in a food processor until mixed well:
3 1/2 cups of soaked grains (3 hours for buckwheat, overnight for oat groats, overnight for wheat berries,  overnight for barley groats, 3 hours for quinoa and sprouted if desired…)
2 pieces fruit like apple, optional
3/4 cup honey or other syrup or 1 1/2 cup dates or other dried fruit (common sense required here – we want a porridge like batter, e.g. for the quinoa use the dried fruits, for buckwheat use the syrup)
2 tsp sea salt
1 vanilla bean, scraped
1 tsp ground cinnamon
add enough water to make a pourable consistency
Place on a texflex sheet and spread well.  Dehydrate at 105F until crispy.  Store in fridge for several weeks.  Serve with dried fruit or banana and nut milk.

Transitioning into Raw Breakfast

26 Apr
I read somewhere that some families transition into raw by eating raw meals for breakfast and lunch and then eat comfort foods for dinner.  It has not worked that way for us.  I always offered something raw in each meal, but we never shared a raw meal together.  I have been preparing raw juices and raw green smoothies (the latter at least once a day) for my family for almost a year now.  Yet, it is only this week that as a whole family we have shared a purely raw meal for breakfast – and everyday this week!  What made this week a success?  I made a concerted effort to really think WHAT my husband and son would love to eat for breakfast.  Favourite non-raw items would be pancakes, waffles, Wheetabix boxed cereal (yuck), oatmeal, juices and fruits. How could I convert that these to raw?

Here is the breakfast plan that I pulled off last week with success.  “Success” means that my son and husband actually enjoyed it with no complaints AND for a whole week.

What was on the menu?  Green smoothies daily with one or two of the following raw foods: applesauce, banana with chocolate fudge, breakfast pudding, oatmeal or “muesli” and homemade raw yoghurt with fruit.  Never mind the rules about food combining and drinking greens before the meal or having fruits first… I’ll ‘teach’ them that later on, but for now I am pleased that they are satisfied with their raw breakfasts.

Our substitution for Wheetabix: pudding with ground flax seeds
Breakfast Papaya Pudding with Flax Seeds
Puree in a blender together:
2 small papayas
3 medium bananas
2 tbspn raw tahini
Top with:
golden flax seeds, ground in a coffee grinder (amount varies according to who is eating it and you can substitute this with other seeds or nuts)
berries 

Breakfast Mango Pudding with Flax Seeds
Puree in a blender together:
2 mangoes
1 banana
1 tspn raw tahini

Top with:
golden flax seeds, ground in a coffee grinder (amount varies according to who is eating it and you can substitute this with other seeds or nuts)

berries

Our raw oatmeal or “muesli”

Raw Oatmeal or “Muesli”
Soak overnight, rinse and drain well:
2 cups raw oat groats (if you can’t find whole oat groats, you can use steel cut or rolled oats but these are not raw)
Blend in food processor with:
3 apples, cored, no need to peel
1 cup dates, seeded (you can soak these overnight if you wish)
1 tbspn lemon juice
1 tsp cinnamon
1 cup raw nuts, soaked overnight, rinsed and drained (optional)
Top with honey and raw yoghurt if desired.

Raw Homemade Yoghurt topped with Raw Local Honey
I have been debating in my mind about raw dairy for the last few years.  In Ayurveda, dairy is best consumed if raw.  Some naturepaths, on the other hand, believe dairy in any form is not good for the body.  In my view, whatever is processed and whatever causes harm to an animal is bad.  Both cause toxins in our body because adulterated milk changes its natural state, making it more difficult for us to assimilate and digest AND inhumane treatment of animals for our benefit brings negative energy into the food we eat, which causes toxins in our body.  I don’t agree with consuming too much soy, so soy yoghurt and milk are out of the question.  (Click here for The Dark Side of Soy and Is Soy Healthy?)  I have bought packaged  organic rice milk – but really, it is ‘dead’ food, unless I make my own.  I could make fresh almond milk and try to make some kind of nut yoghurt but would my family eat it?  They haven’t enjoyed almond milk but admittedly, I’ll have to try  harder at it. So, that brings me down to raw dairy.   What is raw milk?  It comes from cow, goat or sheep and is unadulterated pure milk.  Rawmilk.com and Rawmilk.org are full of information. And after 2 weeks of trying raw dairy out, my son and husband are sold on it. 

Raw Yoghurt
Mix together:
1 quart raw milk (we use goat’s or cow’s, but prefer goat’s)
culture (1/2 cup of fresh live yoghurt or 1 packet of culture)
You can use your dehydrator and leave the mixture there for 48 hours until thick.  Or you can use a yoghurt machine (but this will heat your yoghurt over 115F and kill enzymes). Or find another warm place in your house – we used to use our oven with the light on.

Resources:
Dairy Connection – I have heard they sell the best pure cultures.
More on different methods of making yoghurt.

How about failures last week?

Raw Coconut Banana ‘Pancakes’ My boys are not into eating fruit leather, which these tasted like.  BUT with banana filling, they are delicious… at least I thought so.
Puree together:
2 bananas
2 fresh coconuts, juice and meat
Place on Tex-flex sheets in dehydrators for about 6 hours until dry but still pliable.  Fill with bananas and chocolate fudge.