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).

Homemade Whole Wheat Tortillas & Quinoa Taco Filling

I love fresh tortillas! I don't love the processed flour in them. When a friend of mine gave me a recipe for tortillas, I knew I had to try making them with whole grain flour. Here is the fruit of my effort.... soft, wholesome tortillas!

1 3/4 cup whole white wheat flour or whole wheat pastry flour (teff or almond flour might also be an option here for my gluten free people)
1/4 tsp yeast
Pinch of raw sugar (to activate the yeast; they eat it, not you!)
3/4 tsp salt
1 Tbsp coconut oil (optional)
1/2 cup hot water (about 105 degrees)

Whisk flour, yeast, sugar, and salt together in a bowl. Cut in shortening or coconut oil with a pastry blender or by crisscrossing two knives. Add water and stir well until it begins forming a clump of dough. Turn onto well floured surface and knead for a few minutes until it forms a nice soft, smooth dough. Let rest for 15-20 minutes. Cut dough into 8 pieces and flatten in a tortilla press, or roll out very thin with a dough pin.You should be able to see light through it. Cook on a griddle pan or cast iron pan heated on medium heat for about 30 seconds to 1 minute on each side. put in tortilla container or under a towel to keep warm until serving.

Quinoa is a superfood, a source of complete protein, is rich in iron and fiber, and is extremely versatile. I use heirloom red quinoa here as a ground beef replacement for tacos!

1 cup heirloom red quinoa
2 cups water
2 tsp Vegetarian Express Beef Style seasoning
1/2 tsp cumin
1/2 tsp paprika

Cooked method: Bring the 2 cups of water to a boil. Add quinoa and seasonings and cook on medium low heat for 15 minutes or until qunioa is soft and all water is gone. You may need to add a bit more water if the qunioa isn't as soft as you'd like after the water is gone.

Sprouted method: Combine all ingredients in a bowl and stir well. Let stand overnight, or until all water is absorbed.