eat clean

Perfect Plantain Pancakes

Hi everyone!  Becca here to tell you about one of my favorite pancake recipes.  Sunday mornings mean big breakfasts in our house.  Since going gluten free and then grain free, I have searched for a decent pancake or waffle recipe.  Some recipes were absolute flops-no pun intended- and others were pretty good.  It wasn't until I found this recipe on one of my favorite blogs that I finally found a permanent replacement.  

This recipe is completely whole foods! No grains, no dairy, no gluten!  Best yet, it is kid approved and delicious!   Since Emery is in school, I have been making 2 batches each Sunday.  One for breakfast and the other to freeze and send to school each day as a snack.  He loves them!  Use with your favorite Grade B pure maple syrup and enjoy!

Ingredients
2 large green plantains
4 eggs
2 tsp vanilla
3 Tbsp Coconut Oil
1/8 tsp salt
½ tsp baking soda
2 tsp of cinnamon
Any other fun add-ins (blueberries, chocolate chips, pecans)
Extra coconut oil for frying

Instructions
1. The green plantains are pretty hard to peel.  I have found it is easiest to cut each plantain into a few pieces and then gently slice through the peel.  

2. Place the peeled plantains and the eggs into your food processor or Vitamix/Ninja.  Blend to form a smooth batter.

3. Add everything else to the food processor and mix for another 30 seconds.

4. Lightly oil your pan and pour batter for your waffle or pancake. Allow to cook for about 5 minutes or until the sides are starting to starting to brown and firm up. Flip!  And cook on the second side for 1½-2 minutes.

Recipe adapted from The Paleo Mom.

Healthy Chocolate Pudding

I have experimented with a couple different recipes for chocolate pudding and this is my favorite so far!


All you need is unsweetened cocoa, almond milk or other milk substitute, xylitol or honey and chia seeds. Chia seeds are packed full of nutrients, fiber and healthy omega 3 fatty acids which are great for the heart and brain!

Instructions
Mix together 1 cup almond milk, 3 tablespoons chia seeds, 2 tablespoons unsweetened cocoa powder, 2 tablespoons xylitol or honey.  You can add more depending on how sweet you like it! Let the mixture sit for 10 minutes and then enjoy!

When you first put all the ingredients together the cocoa may sit at the top and not mix well because of the cold almond milk.  After 5 minutes it will start to settle in.  After ten minutes do a final stir and everything should be mixed together perfectly.


This is the perfect recipe to customize to your liking. Raspberries, almonds or coconut would be really yummy with this pudding!


Enjoy.

Healthy Mashed 'Potatoes'

In the south mashed potatoes are a big deal.  The butter, the salt - it all gets in the way when you're trying to eat clean.  I'll let you in on a secret though, there's a health alternative out there and it is... cauliflower! 

You may not believe me until you try it but they really do taste like mashed potatoes!  Personally I am not a fan of raw or even cooked cauliflower, but when it is made into ‘mashed potatoes’ I love it.  I feel so much better when I eat this version too versus white potatoes where I get bloated and tired after eating them. 

 All you need is one head of cauliflower, a little butter or coconut oil, and some sea salt and pepper.

 First, steam the cauliflower for about 15 minutes and then cut off the stems.  Put the steamed cauliflower in a blender or Ninja and blend right up!  You can even mash them in a bowl like you would potatoes.  Then add a few tablespoons of butter or coconut oil as well as sea salt and pepper.

Add some chives or some other healthy toppings.  It is yours to customize!

Excellent Egg Drop Soup

This recipe is for all of you who come home after work and have to make dinner in a pinch.  The best part, you probably already have these ingredients in your pantry or refrigerator! This could possibly be the easiest recipe yet. Just because it’s so simple does not mean it lacks in taste!  I love egg drop soup at Chinese restaurants, but you never know what goes into it- especially the seasonings and flavoring (and MSG—a KNOWN toxin to the nervous system yet they still keep using it). 


Ingredients
4 Eggs
Chicken Stock (I use the organic chicken stock from Costco.  Such a great deal.)
Sea Salt and Pepper

Optional: Green onions for more flavor, quinoa, shredded chicken breast

Boil 4 cups of chicken stock (which happens to be right around the size of the Costco chicken stock box).  While the chicken stock is heating up, whisk 4 eggs in a separate bowl.  Once the chicken stock is boiling, slowly add the eggs. They will cook instantly!  Add a little sea salt and pepper and you are good to go!

It truly doesn't get any easier than that! Enjoy!

Easy Strawberry Xylitol Jam! Only 3 Ingredients!

Last week I mentioned I would have something to add to the banana bread. Well, here it is!  This strawberry xylitol jam recipe was given to me by a patient and whoa am I glad they did.  It's super easy and only 3 ingredients and perfect for all things that taste amazing with jam.

Ingredients

1 pint (4 cups) of fresh strawberries

1/4 cup sweetener of choice (honey/coconut palm sugar/xylitol)

2 tablespoons of fresh lemon juice

Slice the stems off the strawberries and put in a food processer/blender until strawberries are almost liquid.

Place in a skillet over medium high heat, then add the lemon juice and natural sweetener of choice.  Note: If you use honey make sure it is stirred in.  It has a harder time mixing in at the beginning because the consistency of it.

Keep on medium high heat for 10 minutes and stir frequently.  It will be bubbly on the top and the jam will start to get a thicker consistency. After ten minutes remove from heat and place in a jar to let cool. Enjoy!

I was amazed how delicious it is! Put over your baked goods, pancakes, banana bread, homemade chocolate, Greek yogurt, or use as a topping for cake.

Ps.  It keeps for around 10 days in the fridge in a sealed container.

Paleo Banana Bread

Bananas - one minute they're the perfect shade of yellow and the next you're trying to find ways to eat them all before they go bad.  What's up with that?  Well, look no further.  I have a super tasty recipe for banana bread without any grains or added sugar, might I add. A win, win, win!

It's the perfect summer treat for breakfast, snack, or when you're just craving a little bit of sweetness.

Ingredients:

4 bananas, (2 1/2 cups mashed)

4 eggs

1/2 cup almond butter 

4 tablespoons grass-fed butter, melted (or coconut oil)

1/2 cup coconut flour (or almond flour)

1 tablespoon cinnamon

1 teaspoon baking soda

1 teaspoon baking powder

1 teaspoon vanilla

pinch of sea salt

Instructions:

1. Preheat your oven to 350 degrees Fahrenheit

2. Combine your bananas, eggs, and nut butter, and butter/coconut oil in a blender, food processor, or mixing bowl (and make sure to mix well)

3. Once all of your ingredients are blended, add in your coconut/almond flour, cinnamon, baking soda, baking powder, vanilla, and sea salt and mix well

4. Pour your batter into a well-greased loaf pan. I use coconut oil as my nonstick oil- just make to you do not use sparingly but coat the loaf pan really well.

5. Place in your preheated oven and bake for 45-55 minutes or until a toothpick inserted into the center comes out clean

6. Remove from oven, let cool and then slice and serve!!

That's it! So easy and so yummy.  Check back next week for a little added something you can add to your bread.

Recipe inspiration from Civilized Caveman Cooking.

All photos by Big White Table

 

New and Improved

For the past couple months, a team and I have been working diligently to give the practice a new look and to expand our online presence.  We've worked through designs, content, photos, development and strategy for relaunching the practice's online presence,  and here we are!  We are finally ready to show you what we've been working on!

The first thing you'll notice is our name change!  We're still the same practice, but with a new, shorter name.  We also have a new logo!

We are aiming to bring more content to you from the comfort of your home.  We will share posts about healthy eating and recipes, remedies for ailments, do-it-yourself tutorials, explaining conditions, and supplements.  We want to educate as many people as possible about preventative care and tips to pursue a healthy life!

We will be posting new content weekly on our Facebook, Instagram, and Blog.  If you haven't yet, please follow us so you'll be the first to know about new content, news, and announcements.

Thanks for joining us on this journey toward health.  We can't wait to share this with you!

None of this would be possible without the wonderful team we worked with.

Web Design + Brand Development Manager: Suzanna Hendricks
Copy Writer: Meredith Kane
Brand Photographer: Kelsey Cherry
Logo Design: Katie McKenzie
Makeup Artist: Vanessa Helene
Digital Communication: Gabby Watson