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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.


New Year’s Resolutions for 2012

30 Dec

There are 3 ingredients that make eating Raw Vegan food more appealing to transitioning mamas, hubbies and kids: raw sugars, raw oils and sea salt.  It is time for me to decrease my family’s consumption of all 3.  

1. Prepare food with less sugar.

My plan:

  • use less raw sweeteners all together
  • use more fruit (fresh or dried) to replace sweeteners
  • omit any unnecessary sugars all together in Green Smoothies.

Note: I have been successful this past week in serving my boys their favourite Pooh Bear Smoothie without additional dates AND with another handful of greens without complaints!

2. Prepare food with less oils.

My plan:

  • use less extra virgin olive oil in salads
  • use more flax seed oil to replace extra virgin olive oil in salads to increase our Omega 3 intake.
We enjoy our favourite Kale Salad at least once or twice a week and it contains a lot of olive oil.  I have prepared it before by substituting 1/4 of the olive oil with plain water and we loved it just the same.  I am going to try substituting some of the olive oil with flax seed oil too.

3. Prepare food with less salt.

My plan is to:
  • simply decrease our intake of salt by using less of it.  While my general rule is to add 1 tsp sea salt for every 1 pound of food, I want to decrease this to 3/4 tsp.
This will be difficult for me because I love sea salt.  Salt brings out the flavor in food.  Will my family be ready to eat bland food?  I guess more importantly, will I?

There are 2 ingredients that have made the transition into a Vegan Diet much easier for my husband and son: soy and wheat, which has given them the texture and heaviness of animal products they have craved.  These are the 2 ingredients I struggle with the most because of the GMO’s in soy and the gluten in wheat.  

4. Avoid soy and other GMOs.

The contamination of organic products with genetically modified counterparts are increasing, as they are inevitable.  This is scary.  Now I just have to figure out what to do when preparing Asian fare without Nama Shoyu?

5. Avoid wheat.

Dr. Hyman’s Huffington Post article on Gluten opened my eyes on why eliminating wheat is very important.  He writes that “… an estimated 99 percent of people who have a problem with eating gluten don’t even know it. They ascribe their ill health or symptoms to something else–not gluten sensitivity, which is 100 percent curable.” And that a “study comparing the blood of 10,000 people from 50 years ago to 10,000 people today found that the incidences of full-blown celiac disease increased by 400 percent (elevated TTG antibodies) during that time period.”  WOW.
My plan is to:
  • eliminate all wheat
  • then substitute with spelt (although it contains gluten, people with wheat allergies and not gluten allergies, can tolerate spelt)
  • then continue to experiment with and use home-milled gluten-free flours from now on.  Here’s how to substitute for wheat with other grains.

Supplementing a Family’s Vegan Diet is important!

6. A continued search for fantastic food-based vitamin supplements for:

  • B12
  • other B vitamins
  • iron
  • zinc
  • iodine
According to Gabriel Cousens, we all need to supplement Omega 3s, minerals, carnosine, Vitamins A, B12, C, D, K.  I just found his supplement recommendations and will be working from this list!  Note: he doesn’t advice taking nutritional yeast as the B12 supplement because of fungal potential.

On Exercise

7. Continue to exercise better.

My husband is an Exercise Scientist and an Athlete.  Last month, he got me to row 120,000 meters.  I think that is more exercise than I have ever done in my entire life.  And I don’t think I have ever felt as physically well as I do today!  And yet, I took a physical test yesterday that placed me below average for my age range in cardiovascular strength… I was sorely disappointed, but I guess I have a lot of room for improvement in this department!


One with Nature

8. Make more time to be outdoors.

My family’s days are not complete anymore if there isn’t at least half an hour each day outdoors, rain or shine.  I/We want more!

What are your and your family’s New Year’s Resolutions for this coming year?

Food Matters

22 Aug

My husband and I watched Food Matters tonight.  I loved it because of the information. I loved it because my husband now wants to add Superfoods into our meals.  I loved it because I have an ally in my work to provide our family with a healthier diet.


Did you know:

– The Number 3 killer in America is Errors in Modern Medicine?  (#1 is heart disease, #2 cancer)
In the UK, 10,000 people die/year from drug side effects (compared to 3,500 from car accidents and 9,000 from prostate cancer).  In the US, 106,000 people die from prescribed drugs/year, not including overdose and misuse of the drugs.  That’s around 2.5 M people in 23 years.

– 25% of commercials on TV are about drugs

– Drug Industry makes $1/2 Trillion/year in the USA

– if you eat more than 51% cooked food, your body’s immune system sends a false alarm because it reacts to cooked foods as if they were a foreign organism

– less than 6% of graduating physicians in the USA spend time studying nutrition

– Western Medicine’s solution for Cancer (chemo, radiation, surgery, drug) results in less than 30% survival in 5 years.  Dr. Max Gerson’s Therapy of fresh vegetable juices and organic foods has a 50% cure rate with the TERMINALLY ILL!

Important Issues to Think About:

– how old is your food?
If 5 days old, you will have 40% of the nutrients of that freshly picked.  Imagine canned and processed foods.

– the problem is in our SOIL.
Fertilizers are composed usually of 3 minerals: Nitrogen, Phosphorus and Potassium.  But the soil really needs 52 minerals, like iron.  Because the soil is deficient, our plants are weak and susceptible to disease, bugs, fungus and die.  The solution is often pesticides and fungicides.

– Conventional Food is therefore DEFICIENT and TOXIC.  Even commercial vegetarian food.

– COOKING destroys enzymes needed for digestion.  Even LIGHTLY STEAMED vegetables are recognized by the body as foreign objects because the cooking has changed its natural food structure.

– You cannot heal the body selectively.  You cannot treat just 1 of the illnesses.  All problems will disappear when the body heals properly.

– We need to boost health, not use a pill for every ill.  We need to change the root cause of the illness, not treat symptoms.

– We need to get toxins out of the cells first before nutrients can get into them.


Foods to note:

– super foods: like spirulina and cacao bean
– spirulina = 50% protein, has been consumed in Mexico for 5000 years, completely absorbable by cells
– cacao bean = could be highest food with anti-oxidant and mineral content: magnesium, chromium, iron, manganese, zinc, copper, vitamin C, which protects from DNA damage and cancer

– vitamins to prevent and treat illness:
– vitamin C to cure viral disease, the common cold, stress
– 30,000mg/day up to 200,000mg/day of vitamin C given in I.V. for 24 hours so that it enters directly into the blood stream KILLS CANCER with NO side effects such as nausea, just thirst and wooziness

– organic vegetarian diet and stress reduction arrests and reverses cardiovascular disease without surgery

– Niacin (3,000mg/day) has been proved to improve severe depression

– 2 handfuls of cashews has the same therapeutic effects of Prozac