Eating Clean: Banana Pancakes

Banana based pancake recipe. No flour; only pure natural ingredients.

Pinterest is a great place to find recipes for just about anything. I came across a couple of pancake recipes that called for only two-ingredients: just an egg and banana. Notice there is no flour. You won’t find a pancake recipe that is any healthier than this.Flour free, sugar-free pancakes, and it tastes good? Yes, please! To be straight with you, they aren’t terribly filling but they do hit the spot for when you are craving pancakes. I don’t think I’ll ever make regular flour pancakes again.

I didn’t think that just egg and banana were enough, so I added cinnamon and I’m glad I did!  These were delicious and light! It’s okay. Be skeptical; you probably don’t think that this works. How would just those few ingredients combined create the consistency of a pancake? I don’t know but it does and it’s delicious.

INGREDIENTS:

1 Egg
1 Large Banana
2-3 shakes Ground Cinnamon (to taste)
*you can also added Sugar Free Syrup


Serving size about 4;  Calories: 170 Fat: 6g Total Carbs 26g Dietary Fiber: 3 Protein: 7g*

DIRECTIONS: Easiest pancake you ever make! 

– Peel and slice the banana. Add the banana to a bowl and mash it up to remove clumps.

banana

mash it up

– Add the egg and mix it until it is fully combined

add egg

– Add in cinnamon and stir again


mix

-Spray a medium-sized skillet with cooking spray.

-Heat on medium

-Fill a 1/4 sized measuring cup with the pancake batter or pour from bowl for desired size (less dishes to wash)

-Pour onto heated skillet.

– Add any toppings if you wish, now.

-Cook each side until lightly brown. It won’t bubble like a flour pancake but close and it will be solid enough to flip.

cook the pancake

Enjoy these healthy pancakes!!

ready to eat pancake

I am so excited to continue to make these for breakfast or after a good workout. They are so light and easy to make. Being that I don’t eat meat unless it is anti-biotic/hormone/GMO-free, this is a good source of protein for me. Maybe next time I’ll even add a drop of vanilla extract, or  blueberries, strawberries, chocolate chips, PB2, or pumpkin! I know, I’m just jumping on the crazy train over here, tonight folks! Add whatever floats your boat. It’s all delicious.
{If you make these at home, be sure to come back and let me know what you think! I’d love to hear your suggestions of any additional fix-ins too!}

*according to MyFitnessPal

** anyone else think of Jack Johnson when you hear “Banana Pancakes”?

I am not a dietician and don’t pretend to be. Please consult your Dr. for questions and nutritional advice. Recipes and comments are my take on Eating Clean recipes. I cannot guarantee that recipes are 100% Clean. They are loosely based on what I interpret or consider acceptable alternatives for this lifestyle.

Eating Clean: Cauliflower Crust Pizza

When people are trying to eat healthy, one of the hardest things to give up is pizza. There is a reason it is American’s favorite food. The gooey hot cheese, the perfectly soft yet crunchy dough, sweet tangy sauce and yummy toppings are just too delicious to refuse. Oops, even that got me drooling a bit. But you don’t have to throw your plans of eating clean and healthy out the window for that one slice of greasy pizza. Luckily, there is a healthy alternative for pizza.

Enter: Cauliflower Pizza!

Unlike regular pizza that has dough made of flour and sugar, this crust is made out of cauliflower!

Like you, I was a little skeptical about using cauliflower to make a pizza crust. I mean I don’t want it ON my pizza, why would I want the foundation to be made from it? But trust me when I say that for a healthy alternative to pizza, it is pretty impressive and tasty.

Hold up, let’s be honest here. It is not the same as eating a flour pizza crust, so I won’t pretend it is. It still feels like you are eating pizza, you just can’t go into it expecting it to taste the exact same. But it doesn’t feel like you are eating cauliflower either. In fact, if you tried it before you knew it was cauliflower, I’m not sure you’d guess what it was. It still has that same cheesy and delicious taste just so much healthier! Do you like a crispy crunchy edge to your crust? Cauliflower pizza does that too.

Pizza is one of my favorite foods but I don’t like the guilt or how I feel physically after I eat it. Between a veggie crust and veggie toppings, I feel good eating this. Just like flour pizza, you can add a variety of toppings all to your heart’s desire: mushrooms, spinach, onions, black olives, squash, eggplant, cheese, zucchini, and tomatoes, really, the options are unlimited! You can top the pizza with whatever you like, just make sure the toppings are pre-cooked since you’ll only be broiling the pizza for a few minutes.***

So yes, pizza CAN actually be healthy and taste good too!

Overall, I am very pleased with the outcome and will most definitely be making it again. I hope you give it a try and enjoy it too!

RECIPE: (adapted from here and here)

Cauliflower Crust Pizza

Ingredients:

1 head of (riced) cauliflower
1/2 - 1 cup shredded mozzarella cheese* (I used part skim)
1 egg, beaten
1 tsp dried oregano
1/2 - 2/3 tsp Italian seasoning
2/3 tsp crushed garlic
1/2 tsp garlic salt
Salt & pepper to taste
olive oil (optional) ** 
Pizza sauce
Choice of toppings***
*Depends on how cheesy you like it. I’d use more if I could.
**This made my pizza more oily than I would have liked. Next time I’ll skip it.
***Meats and veggies need to be pre-cooked before placing them on the pizza. After the crust is baked, the pizza is only under the broiler to melt the cheese, not long enough to properly and safely cook meats and veggies.

Directions:

Preheat oven to 450F.
Line a baking sheet with parchment paper. (I used aluminum and it ripped easily)
“Rice” the Cauliflower:

Take 1 large head of fresh cauliflower, remove stems and leaves, and chop the florets into chunks. Add to food processor and pulse until it looks like grain. Do not purée it by over-pulsing. I am pretty sure you can use a cheese grater if you don’t have a food processor. Put the grated cauliflower into a microwave safe bowl and cook for 8 minutes (time depends on microwave power, so you may need to reduce or add to this cooking time). There is enough natural moisture in the cauliflower so there is no need to add water. It will cook itself. One large head should produce approximately 3 cups of riced cauliflower. The remainder can be used to make additional pizza crusts immediately, or can be stored in the refrigerator for up to one week.

Place the cooked Cauliflower Rice on a tea towel and squeeze out all the water. as much of the water as possible. You want it as dry as possible so there won’t be extra moisture in the crust. Excess moisture will prevent the crust from crisping.
In a medium bowl combine the dry Cauli-Rice, egg, mozzarella, and spices and mix to combine well.
Cauliflower rice mix
Press the cauliflower mixture into an even thickness (about 1/4 – inch thick) on the prepared pan.
Bake for 15-20 minutes or until the crust is firm and golden brown.
Baked cauliflower crust
Remove the pan from the oven and turn on the broiler.
Top the cooked crust with sauce, cheese and toppings of your choice.  Place under the broiler until the cheese is bubbly and melted. Approx 5 minutes.
cauliflower pizza ready to eat

Look how yummy that looks! I only added cheese this time, but next time, bring on the toppings! ENJOY!!

In full disclosure, mine turned out a little mushier than it was supposed to. As you can see, this is what happens when you don’t get enough moisture out of the cauli-rice. I clearly needed to put it back in and cook it a little longer. When I used a spatula to scoop it up at first, it crumbled into a gooey glob of goodness! Because it has a lighter consistency, it is hard to eat with your hands; it is much easier to use a fork. If you ask me, I’ll take eating pizza with a fork any day if it means I can feel better about what I’m eating.

gooey goodness of cauliflower

{If you try this out, I’m interested to know your thoughts! If you adjusted the recipe at all,
what did you do and how did it work out?! Feel free to share comments below!}
I am not a dietician and don’t pretend to be. Please consult your Dr. for questions and nutritional advice. Recipes and comments are my take on Eating Clean recipes. I cannot guarantee that recipes are 100% Clean. They are loosely based on what I interpret or consider acceptable options for this lifestyle.

Adventures in Baking: Super Bowl Edition

It is really hard to duplicate what you see on Pinterest. Working with melted chocolate is very complicated because it hardens quickly. Even though I used a toothpick to get a fine line, it is still really hard to keep it clean and so pretty. When you attend a party as a guest in someone’s home, you should never show up empty-handed. I wanted to bring something fun and theme appropriate so I made deliciously fresh and fun Chocolate Covered Football Strawberries.

It was supposed to look like this:

Mine turned out like this.

chocolate covered football strawberries

You can hardly tell a difference, right? At least mine has goal posts.

{Have you been able to duplicate a pinterest photo successfully? Share your story.} 

Eating Clean: Kale Chips

I’ve been on a health kick lately. After experiencing completely natural, GMO/hormone-free meat in Tanzania, I realized I didn’t want to put those chemicals and preservatives in my body anymore, so I decided to give up all meat that didn’t fit the bill. However, I continued to eat processed pre-prepared foods. It hit me the other day that this is a contradiction and silly to only do half ass eliminating preservatives. I’ve also had trouble loosing those stubborn pounds lately so I decided to try completely “eating clean.”

What is Eating Clean? I think it means different things to different people. Here are the guidelines I’m going to attempt to follow:

  • Eating foods with ingredients that you can actually pronounce. If you can’t read it, don’t eat it!
  • Eating meats that comes from the butcher and aren’t pre-packaged or human manufactured. Also avoid farm fed fish.
  • Like your momma said, “Eat your fruits and vegetables!”
  • Avoid processed food like canned or frozen foods or anything you find in the chip aisle. Best to shop perimeter of the store. If it can spoil, eat it! (but obviously eat it before it spoils…)
  • Whole wheat does not mean whole grain. Stick to whole grain.
  • Basically, eat mostly foods that are off a tree, bush, plant or vine and you are in the clear. The goal is to get the food as close to it’s natural state as possible. But I’m not going to be fanatical about it.

In MHO, I think there is something to be said for all the chemicals and preservatives in our food and the challenges it poses for our body’s digestion and the increase in cancer statistics. So, I was on the hunt to find a clean snack. I’d seen kale chips floating around on Pinterest so I thought I’d give it a try. They hit the craving of potato chips but are so much healthier. That is, if you make them at home. Store-bought completely defeat the purpose as it is pre-packaged and loaded with preservatives. So opt for homemade! DELISH and super easy! Instead of 160 calories of Ruffles chips PER 1 oz. – Kale chips have about 34 calories per cup! (If you load them with cheese, it will obviously be higher…)

So let’s get to it, shall we?

Time: 10-15 minutes

Ingredients:

1 large bunch kale
1 Tablespoon olive oil (optional) or Pam Spray
Seasoning to taste: suggestions: garlic powder, cayenne, salt, paprika*

Instructions:

Pre-heat oven to 350 F.

Wash and dry the kale. (super important to dry!)

Remove the stem

Tear leaves into bite size pieces

Spread on cookie sheet and sprinkle lightly with oil or Pam

Lightly Sprinkle seasonings**

Bake 7-10 minutes or until crispy

*Use sparingly. Spices can be more pronounced than usual

** I made different flavors. I put garlic powder throughout. In one section only salt and olive oil, another batch with just olive oil and another with garlic powder and cayenne.

kale dried
Washing/Drying Kale
Kale Seasoned and ready to bake
Kale seasoned and ready to bake
ready to plate
Crispy & ready to plate. See how they shrunk?
YUM! snack time!
YUMMY! Snack time!

Verdict: The cayenne ones had a lot of flavor and were good for an occasional snack but I think the simple garlic, salt and olive oil was my favorite. It really hit the spot of replacing chips. It had the perfect saltiness for a healthy snack.

If you try the variations or your own concoction, let me know which is your favorite. Do you have any “clean” recipes you love and would like to share? Please do so in the comments below!

Enjoy!

 

I am not a dietician and don’t pretend to be. Please consult your Dr. for questions and nutritional advice. Recipes and comments are my take on Eating Clean recipes. I cannot guarantee that recipes are 100% Clean. They are loosely based on what I interpret or consider acceptable options for this lifestyle.

My first blogged recipe: Chocolate Chip Cinnamon Zucchini Bread

My parents have a lovely garden in their backyard. They grow cucumbers, basil, zucchini,  broccoli, cauliflower, a variety of tomatoes, and they attempted strawberries but the rabbits ate them first. Nothing beats fresh veggies straight off the vine with no pesticides or chemicals. So when two zucchini’s were ready, I jumped at the chance to make homemade zucchini bread.

I love to bake but have yet to share any recipes with you so I thought this would be a great place to start. My recipe is a mix and match of many different recipes I’ve seen and my own creativity. I hand grated the zucchini, cinnamon stick and clove so it took a little while. I only have whole spices so I had to manually hand grate the cinnamon stick. (It was either that or go to the local store in pajamas and spend $5 on pre-ground cinnamon. This way was much more fun!) Both the cupcakes and bread turned out perfectly moist.

Chocolate Chip Cinnamon Zucchini Bread
I didn’t cut it because I brought it to work in one piece. I’ll update the photo next time.

Ingredients for deliciousness

  • 1 Cup packed brown sugar
  • 3 Tbsp. granulated sugar
  • 4 Tbsp. butter OR 2/3 cup vegetable or canola oil
  • 1 1/3 grated zucchini (about 1 large)
  • 2 tsp vanilla extract
  • 2 large (brown) eggs
  • 2 cups all-purpose flour
  • ½ tsp. baking powder
  • ½ tsp. baking soda
  • 1 freshly hand ground cinnamon stick OR 1-2 tsp ground cinnamon (to taste)
  • 1 freshly hand ground pinch of cloves OR pre-ground sprinkle taste
  • ¾ tsp. salt
  • 2 large handfuls ~ a cup of chocolate chips

Pre-heat oven to 350 degrees. Line muffin tin with cupcake liners and grease or spray Pam in 9x5x3 inch loaf pan. Set aside. In large bowl, whisk together the both brown and white sugar, butter (or oil), vanilla, and eggs. In small bowl, blend baking powder, baking soda, flour, cinnamon, cloves, and salt. Mix contents then slowly add this flour mixture to larger bowl, stirring and adding more until complete. Mix well until there are no lumps. Stir in the grated zucchini.

Pour batter into the cupcake tin. Fill cupcake paper a little more than half full. I made 6 non-chocolate chip cupcakes. Just leave enough to have a full loaf. Once cupcakes are done, add chocolate chips to remaining batter. Fold until evenly dispersed. Pour batter into greased pan, spreading evenly. Bake cupcakes 30 minutes or until golden & firm and toothpick comes out clean. Bake loaf 40-55 minutes, depending on oven, or until toothpick inserted in center comes out clean (my loaf was done in about 40 minutes). Let cool in pan for about 10 minutes or until completely cooled. Loaf should pop out easily and in one piece when cool enough. Slice and enjoy!

I brought it to work the next day and a coworker said, “I was wary of zucchini in my bread, but it was amazing! Do it again!”

If you make it, let me know how it turns out for you. Enjoy!