Pancakes and WHY Aluminum Free Baking Powder

By now, your pantry should be looking better! But are you still making Sunday morning pancakes from a mix? Throw this box out! It is hurting your body more than you realize!

Ingredients: Enriched Bleached Flour (Bleached Wheat Flour, Niacin, Reduced Iron, Thiamin Mononitrate, Riboflavin, Folic Acid)Sugar, Leavening (Sodium Bicarbonate, Sodium Aluminum Phosphate, Monocalcium Phosphate)Dextrose, Dried Buttermilk, Partially Hydrogenated Soybean Oil with Mono and Diglycerides, Dried Whole Eggs, Salt, Defatted Soy Flour, Calcium Carbonate, Corn Syrup Solids, Nonfat Dry Milk, Soy Lecithin, Sodium Caseinate, Soybean Oil.

The detrimental trans fats (hydrogenated oils) in foods have a tendency to collect in the brain because of its sponge-like quality. The damage trans fats has on the brain is immeasurable.

Trans fats interfere with the production of prostaglandin, which regulates blood pressure, kidney function, immune system response and blood clotting. They lead to atherosclerosis by increasing cholesterol and triglycerides because they interfere with ability to uptake Essential Fatty Acids (omega 3) in our cells. Trans fats affect the permeability of the cell’s membrane, preventing certain nutrients from entering while allowing other nutrients to leak out of the cell. This in turn will cause depression, inflammation, learning disabilities...things that we have some control of stopping! We just need to stop eating the typical American diet and take the time to make healthier options. I LOVE food, and when I want pancakes I make them this way:

½ cup cottage cheese
2 eggs
½ cup vanilla egg white or whey protein
2 TBS vanilla unsweetened almond milk
2 tsp aluminum free baking powder
A drop of stevia glycerite (optional sweetener)

Place all ingredients in a food processor and blend until smooth. Let sit for 5 minutes (the baking powder will "fluff" up the batter). Heat a skillet and cook! I can take out this entire recipe without any guilt! But it serves 4. Just be careful with what you top them with! You can easily get up to 500 calories and a sugar coma with maple syrup. Makes 4 servings.

NUTRITIONAL COMPARISON (per serving)
Aunt Jemima = 160 calories, 31 carbs, 1 g fiber, 4 g protein
"Healthified" Protein Pancakes = 90 calories, 1.75 carbs, trace fiber, 13g protein

These were really good. I made the batter on Saturday and I kept it in the fridge...it only took seconds to whip up a healthy and yummy breakfast. I can't wait to make them for my boys! The whole recipe is less calories than one serving of "Aunt Jamima" pancakes!

Click HERE to see the SYRUP I use to save over 180 calories and 70 grams of sugar per serving!

WHY ALUMINUM FREE BAKING POWDER???
Aluminum is also found in processed cheese, antacids, baking powder, pickling salts, antiperspirants, cake mixes, salt, food starch modifiers, self-rising flour, soft drinks and other acidic liquids sold in cans. Aspirin is buffered with aluminum compounds. Aluminum has been suspected in the development of dementia, osteoporosis and even cancer.

Cinnamon Indian Fry Bread

I was just reading through my Famous Dave's cookbook and saw the Indian Fry Bread! I thought, I must try this one!

Coconut oil/butter/ghee for frying
3 eggs, separated
1/4 cup vanilla egg white or whey protein
1 tsp vanilla extract (or other extract: almond, coconut, maple)
1/4 cup cinnamon
3 TBS Swerve (or erythritol)
1 tsp stevia glycerite

Separate the eggs (save the yolks for a different recipe), and whip the whites in a clean, dry, cool bowl for a few minutes until VERY stiff). Blend in the whey protein and extract.

Heat the oil in a fry pan on medium high until a drop of water will sizzle. Once it is hot, place a circle of dough on the pan. Fry until golden brown on both sides. Remove from heat and place on a plate. Sprinkle with cinnamon and Swerve. Enjoy! Makes 6 servings.

NUTRITIONAL COMPARISON (per serving)
Traditional Fry Bread = 217 calories, 32 carbs, 0 fiber
"Healthified" Fry Bread = 168 calories, 0.8 carbs, 0 fiber

*Note: The calorie count is for 1 TBS of oil absorbed into the dough.

Gnocchi

I read that you could make gnocchi out of ricotta, so here is my attempt and boy did it taste good! I also decided to try it with a healthy veggie. Instead of potatoes, I used cauliflower!


1 lb ricotta cheese
1 egg
2 cups cauliflower, riced
2 TBS coconut flour
1 tsp Celtic sea salt

Place cauliflower in a food processor and blend until small pieces, that resemble rice. Place 2 cups of the "riced" cauliflower in a bowl, and microwave for 3 minutes or until soft (don't add water, cauliflower has enough water to steam itself).

In a large bowl, whip the ricotta to break up the curds. Add the egg and stir until evenly combined. Add the cauliflower, coconut flour and a pinch of salt. Taste and adjust seasonings.

Use a teaspoon to form oval shape gnocchi. Do not let the formed gnocchi touch each other or they'll stick together. Place on a parchment lined cookie sheet. Bake in over for 20 minutes at 375 degrees or until lightly brown. Serve with favorite low-sugar marina sauce. Makes 4 servings.

NUTRITIONAL COMPARISON (per serving)
Tradiditional Gnocchi = 280 calories, 4g fat, 7g protein, 60 carbs, 5g fiber
"Healthified" Gnocchi = 215 calories, 10g fat, 18g protein, 8 carbs, 1.9g fiber

LUNCHABLES and Our Brain

I'm sorry to inform you that Oscar Meyer lunchables are one of the WORST "foods" you can give to your children. I feel like I need to go back to my chemistry classes to read the ingredient list! By cramming in a dessert and a juice box, Oscar Meyer manages to push it to the limit with this already "brain deteriorating" plastic package with more sugar than your child should take in all week. This meal has the sugar equivalent of 10 jelly-filled doughnuts! In 1960 we consumed only 2 tsp of sugar a day, in 2011 we now consume over 63 tsp. NOT COOL!

Ingredients: ROAST WHITE TURKEY - CURED - SMOKE FLAVOR ADDED - WHITE TURKEY, WATER, POTASSIUM LACTATE, MODIFIED CORN STARCH, CONTAINS LESS THAN 2% OF SALT, DEXTROSE, CARRAGEENAN, SODIUM PHOSPHATES, SODIUM DIACETATE, SODIUM ASCORBATE, SMOKE FLAVOR, SODIUM NITRITE, NATURAL AND ARTIFICIAL FLAVOR. PASTEURIZED PREPARED CHEDDAR CHEESE PRODUCT - MILK, WHEY, MILK PROTEIN CONCENTRATE, MILKFAT, SODIUM CITRATE, CONTAINS LESS THAN 2% OF SALT, LACTIC ACID, SORBIC ACID AS A PRESERVATIVE, OLEORESIN PAPRIKA (COLOR), ANNATTO (COLOR), CHEESE CULTURE, ENZYMES, WHEY PROTEIN CONCENTRATE, WITH STARCH ADDED FOR SLICE SEPARATION. CONTAINS: MILK. CRACKERS - UNBLEACHED ENRICHED FLOUR (WHEAT FLOUR, NIACIN, REDUCED IRON, THIAMINE MONONITRATE [VITAMIN B1], RIBOFLAVIN [VITAMIN B2], FOLIC ACID), WHOLE GRAIN WHEAT FLOUR, SOYBEAN OIL, SUGAR, PARTIALLY HYDROGENATED COTTONSEED OIL, SALT, LEAVENING (BAKING SODA AND/OR CALCIUM PHOSPHATE), WHEY (FROM MILK), SOY LECITHIN, NATURAL FLAVOR.

Imagine this...your brain conducts routine daily maintenance on your dopamine and serotonin receptors (both essential for mood and concentration). These receptors are composed of Omega-3 fatty acid called DHA. If you consume TRANS-FAT (hydrogenated oils) instead of healthy DHA, your brain molecules use this as a construction material instead. They problem is that trans-fats are shaped differently than DHA: they are straight while DHA is curved. Dopamine receptors becomes mis-shaped and don't work very well. Repeat this scenario meal after meal, day after day, year after year, and you could wind up with problems like ADHD, problems concentrating, anxiety and depression. What is more bothersome to me is when we give our children these so called "treats" because they are entitled to have them when they are young, but it is even more detrimental because children's brains are still developing.

The typical American diet is almost devoid of these essential omegas; they are called "essential fatty acids" because your body can't make them...you must consume them. In fact, over 60% of Americans are deficient in Omega-3 fatty acids, and about 20% have so little that test methods can't detect any in their blood. Omega-3 deficiencies are also linked to dyslexia, memory problems, weight gain, cancer, heart disease, acne, eczema, allergies, inflammatory diseases, arthritis, diabetes, and SO many other conditions. Your brain is more than 60% structural fat, so it is no wonder why if we don't serve our children this essential brain food, they will have a hard time succeeding in school. To read more on Serotonin and Dopamine, try this book: Secrets to Controlling Your Weight Cravings and Mood.



Try this instead! This lunch is also more affordable!

4 Protein Crackers
3 oz Applegate Farms Ham
1 oz WHITE Raw Cheese
1 Hard boiled OMEGA 3 Egg
2 Nutter Butters

OTHER OMEGA FILLED IDEAS:
1. Chocolate (flaxseed) Muffins
2. Cinnamon Strudel Muffins
3. Pizza Bites
4. And LOTS of ideas on sneaking in DHA in my cookbooks, see chapters called KIDS SNACKS.
5. Sardines (don't laugh! Some kids love them!)

NUTRITIONAL COMPARISON (per serving)
Oscar Meyer Lunchables = 330 calories, 2 g TRANS-FAT, 24 carbs, 1 fiber, 18 g protein
"Healthified" Lunchables = 301 calories, 0 g TRANS-FAT, 3 carbs, trace fiber, 29 g protein

Click HERE to find a Cute BENTO Box for Lunches

Weekend Herb Blogging #287 Round up

Its is always a gratifying experience to host Weekend Herb Blogging ,hats off to Haalo for continuing this fantastic event in to its fifth year. Here is the yummilicious round up the week :


Janet from The Taste Scape (Toronto,Canada) , put together simple,quick and easy Broccoli and Red pepper Stir Fry with Peanuts ,with julienned broccoli stems ,carrots and peppers flavored with Asian sauces ,served alongside quinoa.



Elly from Nutmegs ,Seven (Oxford) ,shared with us a fantastically delicious Apricot and Almond French Toast , prepared using incredibly attractive apricots and whole meal bread toast.


Tigerfish from teczcape - an escape to food ,sent us healthful Parchment-Steamed Arugula ,prepared by gently steaming arugula that helps certain nutrients and carotenoids be better absorbed in cooked than raw arugula.


Kristen of 'From Kristen's Kitchen To Yours' ,shared these appetizing roasted fingerling potatoes with fresh thyme and oregano.





Graziana from Erbe in Cucina (Italy) ,served up a super flavorful rice dish ,Paella parellada with coriander ,that makes a totally filling entree.


Pam from Sidewalk Shoes , delighted us with an aromatic lavender infused Honey Lavender Ricotta Ice Cream , a perfect summer treat.


Cinzia from Cindystar(Garda Lake ,Italy) , Insalata con quadrotti di frittata/Squared Omelet Salad , a nutritious egg and green vegetables dish that could fit as an entrée, main course or just a quick summer lunch.


Anne from House of Annie(Kuching, Sarawak) , made this sweet coconut soup from Malaysia called Bubur Cha Cha , that has all the goodness of vibrant potatoes and tapioca pearls.


Debra from Bear Head Soup(Melbourne, Australia), sent us another sweet coconut soup ,Filipino style Ginataang ,with strikingly similar ingredients as Bubur cha cha.




Johanna from Green Gourmet Giraffe(Melbourne, Australia ) , prepared absolutely deliciousBanana Oat Hotcakes for brunch ,with a little help from her super cute toddler.


Haalo from Cook Almost Anything , cooked up yet another unique dish , using gorgeous Romano beans. Braised Romano Beans is prepared by smothering the flatbeans in rich tomato sauce and cooking until soft and tender


Finally for my entry, Tofu Parathas, Indian flatbread enriched with goodness of tofu and spices.

Be sure to tune in next week's WHB round up at Winnie's Healthy Green Kitchen

Steak Fries and FACTS on CANCER

Why are the rates of cancer going up? In 1840 the average American consumed 2 tsp of sugar a day...in 2011, a typical American consumes over 63 tsp of sugar PER DAY! Cancer LOVE glucose! This is why we test cancer patients by having them drink a "glucose" mix and watch where the cancer attacks. So you think, "Sure, just cut out the glucose from our diet." BUT most people don't understand where all the glucose is coming from. It isn't just the sugar. "Complex carbohydrates" are structurally just glucose molecules hooked together in long chains. The digestive track breaks it down into glucose. So a sugary and a starchy diet are pretty much the same thing. So in essence a bowl of oatmeal, skim milk and a banana is just a huge bowl of sugar.

For about 5 years now, German doctors have been testing cancer patients in a clinical study of a surprising prescription...fat. Their patients are on a ketogenic diet, which eliminates almost all carbohydrates and sugar, and provides energy only from high-quality fats.

You are thinking..."this sounds completely opposite of the 'raw food' juicing cancer diets, I have been reading about!" BUT this scientific evidence dates back more than 80 years. In 1924, Nobel Prize winner Otto Warburg published his observations of a common feature he saw in fast-growing tumors: unlike healthy cells that can get energy by metabolizing sugar in the mitochondria, cancer cells appeared to fuel themselves only through glycolysis, a less-efficient means of creating energy through the fermentation of sugar in the cytoplasm. Warburg believed that this metabolic switch was the primary cause of cancer, a theory that he was unable to prove before his death.

If most aggressive cancers rely on the fermentation of sugar for growing and dividing, then take away the sugar and the cancer can stop spreading. Meanwhile, normal body and brain cells switch to generate energy from fatty molecules called ketones, the body's main source of energy on a fat-rich diet.

One theory that mistakenly sticks with cancer patients is that diet can influence our pH balance. Tumor cells release lactic acid as a by-product, and this became known as the alkalinity-acidity theory. This created a number of books that wrongly encouraged alkaline diets for preventing and curing cancer. In reality, cancer cells are a bit more acidic just outside their boundaries than inside due to the expelling of lactic acid. Trying to control the pH in your body appears to be bogus. Not only does the absence of acid in the gastric tract and bladder establish an environment that is favorable to tumor growth, the control of pH is automatically controlled in a neutral range of 7.2—7.4. Our diets have been proven to have no effect over the pH of the blood.

I'm not saying to grab a bag of pork rinds and dip them in nacho cheese sauce. Quality food is essential! No trans-fat allowed! Consumer Reports even admitted that low-carb diets aren't bad like they once thought.

So enjoy these along side of a large omega-3-filled grass-fed steak or fillet of salmon!

"HEALTHIFIED" FRIES
2 large portobello mushroom
1 egg
1/4 cup almond meal*
1 tsp Celtic sea salt
Optional: additional spices

Preheat oven to 350 degrees F. Cut the mushroom into long 'french fry' shapes. In a medium bowl, scramble the egg. In another bowl, place the almond meal (*note: you could also use finely grated parmesan cheese for more flavor and lower carbs), salt and spices.

Dip the mushroom fry into the egg wash, then roll in the almond flour mixture. Place on a greased baking sheet and bake for 15 minutes or until golden brown. Serve with low sugar ketchup. Yum! Makes 2 servings

NUTRITIONAL COMPARISON (per serving)
BAKED French Fries = 155 calories, 29.1 carbs, 3.9g fiber (25.2 effective carbs)
"Heathified" Fries = 110 calories, 4.2 carbs, 1.9g fiber (2.3 effective carbs)

Lemon Poppyseed Crisps and SEROTONIN: CONTROL CRAVINGS

Pretty much anything that comes from a box has tran-fat in it! Hostess Lemon Sugar Cookies Ingredients: Enriched Wheat Flour (containing Niacin, Iron, Thiamine Mononitrate, Riboflavin, Folic Acid)Partially Hydrogenated Vegetable Shortening (Soybean and/or Cottonseed Oils)Sugar, Artificial and Natural Flavor, Whole Eggs, Salt, Sodium Bicarbonate, Artificial Color (FD&C Yellow Lakes No. 5)

SEROTONIN: CONTROL CRAVINGS
Serotonin is connected with mood, drive, ambition, decision making and the ability to experience pleasure. Research in the journal of Science suggests that low levels of this brain chemical can cause psychological symptoms like depression, impulsivity, suspiciousness, shortsightedness or aggressiveness. Fortunately, increasing levels of serotonin quickly improves confidence, restores rationality and boosts feelings of happiness.

Serotonin is used mainly in your gut; 80% to 90% is found there, the rest is found in our brain. This is why what we eat is so important. Grabbing pre-packaged cookies filled with TRANS-FAT and Wheat will decrease this essential brain chemical...no wonder why 80% of the clients in my office are on anti-depressants! The typical American diet is FILLED with these terrible products.

Serotonin is one of the more well-studied neurotransmitters because it affects our personality in such a profound way. Inadequate amounts of serotonin in the brain can amount to debilitating conditions such as anxiety, depression and obsessive-compulsive mood disorders. Other symptoms include carbohydrate-cravings, PMS, eating disorders, allergies, arthritis, backache, constipation, diarrhea, headaches, migraines, insomnia, premature ejaculation, tinnitus, yawning, lack of pleasure, being a loner, OCD, perfectionism, rage, shyness, lack of concentration, and slow reactions. It is also important to note that serotonin drops tremendously during your menstrual cycles! And, some people may be born with inherently lower serotonin levels, which causes the neuroreceptors to become more sensitive. This in turn may result in higher highs and lower lows, and an increased vulnerability to depression, migraines and high carbohydrate cravings early in life.

Low serotonin levels cause the body to crave carbohydrates and sweets. Carbohydrates will increase insulin in our blood stream. Insulin will then reward us with an extreme feeling of gratification, which our brain is screaming for, but not for long. Soon after the carbohydrate binge, our serotonin will diminish and the cycle will continue. Eating these foods in an attempt to relieve the cravings leads to weight gain; which can also cause depression. So I discuss healthy ways to increase serotonin without sacrificing our waist line in my SECRETS to Controlling Your Weight Cravings and Mood.

Production of Serotonin
Tryptophan is a naturally-occurring substance that can be found in a variety of foods. This substance is a precursor to serotonin and can act as a mild sedative on the human body. It has been shown that levels of transmitters are sensitive to dietary intake. Foods high in tryptophan are sesame seeds, sunflower seeds, eggs, edamame, Parmesan cheese, cheddar cheese, pork chops, caribou, turkey, and whey protein. The commercially available alpha-lactalbumin, a whey protein and the primary protein in human breast milk, is high in tryptophan; as well as whey protein concentrate or isolate. A QUALITY, cold-filtered, hormone-free whey is what I am talking about!

To produce more serotonin, aim to get at least two daily servings of animal protein like poultry, eggs and shrimp per day. Each serving of these foods provides the body with about 300 mg of tryptophan, the amino acid needed to produce serotonin. Tryptophan is available as a prescription drug and a non-prescription supplement. The supplement dose used in clinical studies is 2 to 4 g daily. For best results, take 5-HTP supplement to increase serotonin before bed! (see supplement chapter in my BOOK). It converts tryptophan into serotonin during the sleep cycle. *Please note that you shouldn't take prescription anti-depressants with 5-HTP/Tryptophan. It is too hard on your liver.

Here is a list of the best food sources for tryptophan. The list is in descending order of how much you get from a typical portion.
• SLEEP (not food, but important)
• Wild game
• Pork
• Avocado
• Egg
• Duck
• Whey Protein
• Cottage Cheese/Ricotta
• Turkey
• Sausage
• Halibut
• Beef liver
• Chicken
• Sunflower, Sesame and Poppy Seeds
• Cinnamon
• Chocolate (unsweetened cocoa)



These are a lovely treat for afternoon tea that will increase serotonin!

1 TBS butter or coconut oil (melted)
1 oz cream cheese or coconut cream (softened)
1/4 cup almond flour
1/4 cup vanilla whey protein OR egg white protein
1 tsp poppy-seeds
1 TBS lemon oil

Heat a pizzelle skillet on high. In a medium bowl, mix all the ingredients until smooth. Place 1 TBS dough onto greased skillet, close tightly. Let sit for 1-3 minutes depending on skillet directions. Makes 14 crisps.


Nutritional COMPARISON (per 4 cookies):
Traditional Lemon poppyseed cookies = 170 calories, 21 carbs, 1 fiber
"Healthified" Cookies = 140 calories, 2 carbs, 0.5 fiber
For the WHOLE batch = 490 calories, 8 carbs, 3 fiber

Click HERE to find the Pizzelle maker I used.