Coconut Pancakes

We LOVE pancakes in this household.  Especially on Saturday or Sunday mornings.  I try to spice up the cakes by experimenting with different flours, toppings, flavors, etc.  Last Sunday, with a little coconut flour, coconut oil, and unsweetened coconut flakes, I made a tasteful rendition of the classic cake. 
Hey all you dads out there…this might be a perfect “Breakfast in Bed Mother’s Day Breakfast!”

Coconut Pancakes
1 C buttermilk (or try 1 C skim milk with 1 T lemon juice, let sit and add to recipe)
1 egg
1 T canola oil or unsweetened applesauce
1/2 t Watkins vanilla
Mix together
Stir in:
1/2 C coconut flour
1/2 C whole wheat flour
2 t  sugar
1/2 t sea salt
1 t baking powder
1/2 t baking soda
Bake away on your pancake griddle! Top with coconut flakes for garnish.
Happy Mother’s Day!

Trey (14months)


Trey saying hi to Baby S#2
I feel sooo blessed to be a Mom! 

Until next time…
look good, feel good, do good
Sara B.

Lemon Blueberry Pancakes

J has a love affair with lemon.  Lemon dessert, lemon marinated halibut, fresh squeezed lemon beverages ;), and the list goes on.  Every now and then he starts leaving me subtle hints that his cravings are back and I better stock up on lemons.  This time around it wasn’t so subtle when he came home from the grocery store with a bag of about 12 juicy, yellow lemons.  “Can you do something with these?”, he asks?  And so this is how I came upon one of THE best pancake recipes I have every made!  Quite possibly, the pancake staple for Sunday mornings from here on out. 

Lemon Blueberry Pancakes
healthified from Pioneer Woman’s recipe
Ingredients:
1 1/2 C whole wheat flour (I used half whole wheat pastry flour and half whole wheat flour)
1/4 tsp salt
1 T (heaping) baking powder
2 T sugar
1 1/2c buttermilk (as my mom has taught me, the secret ingredient to any great pancake)
Juice and zest of 1 lemon
1 large egg
1 1/2 tsp Watkins vanilla
2 T butter, melted (I used Land o’Lakes Whipped Natural)
1 C (heaping) blueberries
Instructions:
Heat griddle or skillet over medium low heat.  Combine flour, salt, baking powder, and sugar in a medium-size bowl.  In another bowl combine buttermilk, lemon juice and zest.  Let rest for about 4 minutes.  Add egg, vanilla, and melted butter.  Gently combine wet and dry ingredients.  Add more buttermilk if mixture is too thick.  Stir in blueberries.  Spray skillet with cooking spray.  Drop batter by 1/4 cupful and cook until golden, 1 to 2 minutes per side.  Stack up!

 
Looking for a Meatless Monday meal….serve breakfast for dinner.  Add a couple hard eggs on the side for some protein.

What’s for dinner tonight?  Not sure what to make, no time to make it, want to explore new foods and recipes?  Take and bake with Sara B.  An easy and convenient way to dish up a healthified dinners for you and your family.  Groups welcome! Contact me for inquiries!

Until next time…
look good, feel good, do good
Sara B

 

Oatmeal Pancakes

Every Sunday when I was a kid my mom used to cook up a yummy brunch after church. Sometimes it was as simple as toast and eggs to as fancy as quiche, but my favorite brunches were when she made pancakes or waffles. I usually go to be the flipper and then had my fill at the table…easily polishing off a tall stack.
Man, I love pancakes! I look forward to carrying on this tradition with my family…which by the way…5 weeks till we meet Baby S!
Oatmeal Pancakes

Ingredients:
3/4 C oat flour (grind 1 cup whole oats (not instant) in a food processor or magic bullet)
1 C whole wheat flour
1 T stevia or sugar
1 1/2 tsp baking powder
1/4 tsp baking soda
1/2 tsp cinnamon
pinch of nutmeg
3/4 tsp salt
3 T butter, melted and cooled, I used Land o Lake naturally whipped
1 1/4 C buttermilk
1 C cooked oatmeal, not instant
1 T honey
2 large eggs
1/4 C finely chopped pecans or walnuts or almonds
Instructions:

Mix together the oat flour, flour, sugar, powder, soda, cinnamon, nutmeg and salt in a large bowl. In a smaller bowl, stir the melted and cooled butter, buttermilk, cooked oatmeal, honey, and eggs together. Gently fold the wet ingredients into the dry until just combined. Fold in nuts. Do not over mix.Heat griddle to medium-high heat. Lightly coat with oil or butter and cook pancakes to perfection.
Keep pancakes warm in an oven at 200F.

Fruit Sauce
I like to make a fruit sauce to go with my pancakes so I don’t have to use as much maple syrup. Simply pour a bag of frozen berries into a small saucepan, add 2-3 T real maple syrup, heat until bubbling, reduce to simmer. Puree with a hand blender (careful not to splatter everywhere).

Until next time…
look good, feel good, do good
https://davissportsnutrition.com/

Pineapple Upside-Down Pancakes

Recently, on one of J and I’s frequent trips to Des Moines we stayed at my parents. This always gives me a chance to see what recipes my mom has in the works. On the counter she had layed out this yummy looking pancake recipe. Since J and I are suckers for pancakes I insisted we make them for breakfast the next morning.

Although my pancakes weren’t perfectly circle, they were perfectly tasty!

Pineapple Upside-Down Pancakes
Ingredients:
2 Cups cereal, crushed (Kashi GoLean, Kashi Crunch, Wheaties, or any other whole grain cereal you have on hand)
1 Cup whole wheat flour
1/2 quick cooking oats
1 tsp baking soda
1/2 tsp nutmeg
1 1/2 Cups low fat buttermilk
2 T REAL maple syrup
2 T canola oil
1-8 oz crushed pineapple (no sugar added), drain juice and reserve for later
2 large eggs
1/4 Cup pineapple juice, saved from crushed pineapple
Instructions:
In large mixing bowl, add the first 5 ingredients together. In separate mixing bowl, whisk together the next 5 wet ingredients. Set crushed pineapple aside.
Fold the wet ingredients into the dry until just combined. Refrigerate one hour or overnight.
Coat griddle with non-stick spray and heat to medium temp.
Scoop about 1/4 cup pancake batter onto griddle. Drop a heaping tablespoon of crushed pineapple in middle of pancake. Spread the pineapple around with the back of spoon. This will also help thin the pancake out. Cook on one side till pancake begins to bubble and the edges begin to firm.
Carefully turn pancakes over and cook for an additional minute or two.
Serve with maple syrup, nonfat vanilla yogurt, applesauce or your favorite pancake topping.

Nutrition facts for 2 pancakes using Kashi Go Lean: 150 calories, 4.5g fat, 23g carbs, 4g fiber, 7g sugar, 6g protein

Until next time…
look good, feel good, do good

Oatmeal Apple Pancakes & KCCI media pics

That’s right…another pancake recipe!
Have I expressed to you how much J and I love breakfast foods!?! 😉

Oatmeal Apple Pancakes
this recipe comes from fellow Des Moines Crossfitter, Katie. Thanks!
Ingredients:
– 3/4 quick cooking oats
– 3/4 whole wheat flour
– 1 cup skim milk
– 1 -2 tsp of agave
– 2 tbsp unsweetened applesauce (Katie used Trader Joe’s chunky spiced applesauce and soon you will be able to too because DSM is getting a Trader Joe’s!!!)
– 2 tsp baking powder
– 1 tsp cinnamon
– 1 tsp vanilla
– 1 diced apple, peeled first (check out this apple corer and peeler)

Instructions:
1. Heat griddle to 375F.
2. Mix all the ingredients until blended and then pour about 1/4 c batter onto griddle .
3. Enjoy with chunky spiced applesauce on top (or you could use real maple syrup, honey, or fresh berries)

Yummm….full of apple chunks and oatmeal!

Simple Homemade Applesauce
Peel and slice 1 apple, add a cup of unsweetened applesauce and a tablespoon or two of real maple syrup if you desire more sweetness. Heat on medium low in saucepan till apples are soft.


Enjoy these yummy cakes for breakfast or dinner!

KCCI Channel 8 News – Sara B Consulting

Yesterday went great! The KCCI crew were so welcoming.
It brought me a lot of joy to share my passion for healthy lifestyles to central Iowa.
We all know the world, America, and Iowa needs a health intervention.
So I am trying to do my part….one message, one individual, and one lifestyle at a time.
I hope to find a video of the segment to post for all those who missed it.
Until next time…
look good, feel good, do good

Almond Pancakes

J made a request for pancakes the other day (weird) so I thought to myself…how can I jazz this up a bit. I took a look in my fridge and found the PERFECT secret ingredients:

these cakes were the cat’s meow….I’m not kidding you…they tasted like almond cookies!
Almond Pancakes
Ingredients/Instructions:
1 C almond milk
1 egg

1 T canola oil
1/2t Watkins vanilla
BEAT together
Stir in:
1/2 C almond meal
1/2 C whole wheat flour
1 t Stevia or sugar
1/2 t sea salt
1 t baking powder
1/2 t baking soda
bake away on your pancake griddle!

YUM YUM!


I always make a fruit sauce for pancakes so we can use less actual syrup. Boil down some frozen fruit (raspberries, strawberries, blueberries) and add a couple tablespoons of pure maple syrup. Now you have a flavorful fruit syrup with more health benefits!

mmmmm…almond cookies, I mean pancakes! J’s huge masterpiece of a breakfast….remember, he is training for an Ironman 🙂
Good luck to my Solon track girls at Districts this Friday!
(pic taken at Drake after the 4×100 took 5th)
Until next time…
look good, feel good, do good