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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


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!


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.



Vegan Modan-Yaki: Yakisoba topped with Veggie Filled Okonomiyaki (Japanese Savoury Pancakes)

27 Jul

I remember walking in Tokyo with my parents when I was little and smelling something amazing. It came from a street vendor cooking something that looked like a pancake but smelled savoury. I knew I had to have some. I patiently waited my turn, which seemed like hours, but it was all worthwhile. As I held my treasured okonomiyaki, I took a big bite. Eyes closed. Umami.


Tonight, I wanted to experiment with making vegan “omelettes” with chickpea flour. I didn’t want just any omelette. I wanted okonomiyaki. I decided to serve it with yakisoba. That seems like a nutritious full vegan meal to me: noodles, beans and plenty of veggies to go along with it.


So, here is my version of Modan-Yaki (モダン焼き). Hope you like it.

Easy Vegan Yakisoba (4 servings)

Cook according to package directions, drain and rinse in cold water:

  • a package of yakisoba noodles (I only had buckwheat ramen noodles, but it worked just fine so go ahead and substitute)

While it cooks, saute in 1/2 c water:

  • 1 onion, sliced

When softened, add:

  • 8 oz coleslaw mix or shredded cabbage

Cook until softened. Add the noodles and tonkatsu sauce to taste. You probably will use around half of the sauce below. Mix well. When heated through, take off heat.

Vegan Tonkatsu Sauce (just the right amount for both the yakisoba and okonomiyaki)

Mix together:

  • 3 T sucanat
  • 1/2 c ketchup
  • 3/4 c soy sauce (we use low sodium)


Veggie Filled Okonomiyaki (Makes 8)

Mix together in a bowl:

  • 2 c chickpea flour
  • 1 tsp sea salt
  • 1/2 tsp sucanat
  • 1/2 tsp baking powder
  • 2 Tbs nutritional yeast (optional)

Then add:

  • 2 c water

Whisk together well. Add in:

  • 1/2 c panko bread crumbs
  • 1/2 c green onions, sliced
  • 1 potato, white or sweet potato or yam, grated
  • 1 – 2 large romaine lettuce heads, shredded (my family will happily eat lettuce and since I already cooked cabbage in the yakisoba, I thought it better not to cook it again here)


Mix well. If there is too much liquid, you can add in more shredded or grated vegetables. Now, heat a non-stick pan and spray on some oil. With your hands, form a ball with the batter and place gently on the pan to cook. I managed to squeeze 4 pancakes in my pan. Cook on medium heat for 5 – 10 minutes until crispy. Turn, pat down gently and cook another 5 – 10 minutes. When both sides are crispy, turn once again, cover the pan with the lid and steam cook for an additional 3 – 5 minutes.


Vegan Modan-Yaki: Yakisoba topped with Veggie Filled Okonomiyaki

By now you’ve got both your noodles and your pancakes. It’s time to serve!

Place yakisoba on a plate and top with one okonomiyaki.


Now drizzle sauces and garnish with the following toppings:

  • tonkatsu sauce (from above)
  • vegan mayonnaise
  • nori flakes or other seaweed
  • green onions, sliced


I love chickpea flour!

Healthier Alternatives for Cookie Loving Son

12 May

Raw Cookies? Never even crossed my mind… until my recent raw craze. A week after going raw, I’ve lost 4 pounds without even trying (apparently normal when first following the Raw and Living Foods Diet). The food is great, I feel great, I feel ‘cleaner’, my skin feels fresher… I could go on and on. I would never have considered a raw foods diet* – but since recipe testing for a book on cancer and since talking to our holistic doctor, I gave it a try… and well, it really works! Once more, my hocus pocus preconception has been proven otherwise.

In searching for ways to raid our pantry and fridge off processed foods – and introducing more and more healthy and nutritious alternatives to my family, I have found that our son loves raw cookies. Here we have photos of Strawberry Macaroons (if you don’t have a dehydrator, try baking them in your oven at the lowest setting – turning the heat off and on as needed) and Carob Chip Oatmeal Cookies (we substituted carob chips for chocolate). Thank you again Ani Phyo – I could eat these for breakfast.

Thinking of breakfast… have you thought of eating raw pancakes?? These Banana Coconut Pancakes are so easy and tasty. Mash 1 banana. Mix with 2 tbsp coconut meal and a little cinnamon. Roll into balls and flatten on more grated coconut. Serve with maple syrup. These pancakes remind me of the Filipino Merienda Palitaw… without the hassle of cooking.

I also found our son will eat fresh coconut meat any time of day. The benefits of coconut are tremendous and I’m so happy our son loves it!

Update – while I’ve been 100% raw, son and hubby are about 50% raw…

More Raw Food Inspirations:
Alissa Cohen – just read her book last night… wow!
Matthew Kenney – for raw food gourmet

*In Ayurveda, a raw foods diet is not suited for everyone. It is great in the summer for Pitta types. It is not recommended for prolonged maintenance for health. I’ll have to really think about this one as I become more and more pro-raw:
1. Why are raw and living foods recommended by Ayurveda practitioners for those with cancer? Cancer patients have weaker systems, yet they are told to eat foods full of living enzymes. Why shouldn’t normal people follow the same diet in order for disease NOT to form in their bodies?
2. Ayurveda is 5,000 years old – but isn’t eating RAW the oldest diet there is?