Banana Pancakes

I added the walnuts after we made banana walnut pancakes at the Lifestyle Center for the Nedley Depression Recovery Program. You can leave them out, but they add a nice crunch, as well as a punch of omega-3. The banana replaces the need eggs and oil, making this recipe much lower in fat.

1 cup cornmeal
1 cup flour (just about any type of flour will work here, I like barley the best, but whole wheat, spelt, garbanzo, buckwheat and others work great also)
1 Tbsp Truvia sweetener blend
1 Tbsp aluminum free baking powder
1 tsp salt (can reduce)
1 ripe banana, mashed well
1 cup almond milk
1 cup water
Chopped walnuts, optional

Whisk dry ingredients together until well mixed. Add remaining ingredients except walnuts and stir until just mixed. You can stir in walnuts at this stage, or sprinkle them on top of freshly poured batter. Pour desired amount of batter in a hot griddle, cook until edges are firm, flip, and cook for a few minutes more. Serve hot with banana slices on top and the syrup of your choice (just, please, no high fructose corn syrup - read the label on your syrup bottle!).

Variations:

Peanut Butter Pancakes - omit walnuts and banana. Add 1/4 cup natural, unsweetened, no oil added peanut butter with the liquid ingredients, or add 1/4 cup peanut butter powder with the dry ingredients. If using the peanut butter powder, you may want to add more liquid to get your desired batter consistency. You can substitute the walnuts with carob or chocolate chips for an extra special treat. Serve with syrup, jelly/jam, or with carob or chocolate sauce (recipe to come).

Blueberry Pancakes - omit banana and replace with 1 Tbsp flax or chia seed meal, or use a very small banana. Place blueberries on freshly poured batter. Serve with syrup or blueberry sauce (recipe to come).

Thai Ri-Coco-Mango

This dessert was inspired by a dish brought to fellowship lunch at our church... and named by Josh. It has less fat and much less sugar than the original. This is a light and cooling dessert, a perfect finisher for a traditional Thai meal, or whenever you want to make an elegant impression with just a few ingredients and very little time. Serves four.
2 cups dry rice (even brown rice will stick together well if you pack it together while its still hot), cooked according to package directions
1 can Thai Kitchen coconut milk
3 Tbsp Truvia sweetener blend, or your choice of sweetener
1/4 tsp vanilla
1 bag frozen mango, thawed
Shaved unsweetened coconut, toasted (for garnish, optional)
Press freshly cooked rice into desired mold, like a bundt pan or medium bowl, or smaller bowls or bundt pans for individual servings. Chill in the refrigerator or let cool on the counter until completely cool. Blend the coconut milk, sweetener, and vanilka in blender on low until well mixed. Transfer rice molds to serving plate by placing the plate over the mold, then flipping them quickly. Rice should cone right out. Pour coconut milk mixture over rice, top with mango and toasted coconut of using, and serve.

Smoky Cilantro Sweet Potato Soup with Red Dirt Caviar

I took the inspiration for the soup from one that Mary Bernt makes at Veggies restaurant, and the Red Dirt Caviar from a similar dish I had at the Chickasaw Nation Cultural Center restaurant called Red River Caviar. This is a high fiber, filling meal, and well liked by kids and guests alike.

Smoky Cilantro Sweet Potato Soup
4-5 large sweet potatoes, cubed
1 small onion, diced
1 tsp salt
2-3 Tbsp chicken-style seasoning
1 tsp smoked paprika
1 tsp onion powder
1 tsp garlic powder
1 Tbsp maple syrup or agave, or a few drops of stevia and a splash of natural maple flavoring
1/2 bunch fresh cilantro, chopped
Jackqueso sauce for topping

Saute onions in large pot until tender and translucent. Meanwhile, cube the sweet potatoes. Add sweet potatoes to onions and fill with enough water to cover by about an inch. Bring to a boil and cook until sweet potatoes are tender. Add all remaining ingredients except cilantro and simmer for a few minutes more. Stir in cilantro, top with jack queso sauce, and serve with bread, corn bread, or crackers.

Jack Queso Sauce:
1/2 cup cashes
2 Tbsp sunflower seeds
2 Tbsp nutritional yeast
1 tsp salt
1 tsp onion powder
1/2 tsp garlic powder
3 Tbsp lemon juice
3/4 cup water

Blend on high until smooth and creamy.


Red Dirt Caviar
1 can black beans, drained and rinsed
1 can hominy, drained
1/2 lime juiced
1 tomato, diced
1/2 green bell pepper, diced
1 avocado, diced (optional)
Salt to taste


Combine all ingredients in a medium bowl. Serve at room temp or chilled.