Blueberry Flax Pancakes!

Happy Fall dear friends!

I am over the moon excited about the cooler temps and rainy days....a true Pacific Northwesterner at heart, huh? The fall is probably my favorite season. The turning of the trees, that golden yellow light, the most epic of trail runs, cozy fog, foraging for mushrooms, and super clean fresh air with smells of moss and ferns. Fall simply helps me slow down....and I love it! 

With that I want to share the ultimate Sunday Pancakes. They don't require a bunch of different gluten free flours, or binders. They are easy. They are simple. And they are awesome for your belly and your health! The flaxseeds are rich in soluble fiber which is very soothing to the GI track. Soluble fiber is excellent at promoting healthy bowel movements, acts as food for good gut bacteria, and it binds to toxins, chemicals, and excess hormones in the GI tract for elimination via stool. Plus…the flaxseeds are also rich in plant based omega-3 and anti-inflammatory phytonutrients called lignans which help balance hormones. So now you have an excuse to have pancakes every day!

Although the recipe below only makes one serving, you can definitely double or triple this recipe if you are cooking for more than one. If you are using frozen berries in place of fresh, you definitely need to remove the berries from their liquid after heating. Simply drink the liquid or stir it into yogurt. Also, if you do not have the green banana flour, you can just omit it from the recipe and it still tastes delicious! For the ground flaxseed....if you are looking for a lighter colored pancake as shown in the photos you should choose the golden flaxseed. But in terms of flavor you can use either the golden or brown flaxseed and it doesn't make a difference. 

Happy Belly Blueberry Flax Pancakes

Makes 1 serving

INGREDIENTS

2 tablespoons ground flaxseed (flaxmeal)

1⁄2 teaspoon aluminum free baking powder 

1/2 teaspoon cinnamon

1 pinch sea salt
1⁄4 cup frozen blueberries (or any berry)

1 egg, whisked

¼ tsp vanilla extract

2 drops liquid stevia (optional)

1⁄2 teaspoon coconut oil, olive oil, or ghee

DIRECTIONS

Mix together the dry ingredients and stir in whisked egg, vanilla, and optional stevia. Then stir in frozen blueberries.  

Heat a non-stick skillet over medium heat. Add the teaspoon oil and pour in the mixture to make two small pancakes. Reduce heat to medium low and cook for 3-4 minutes then flip and cook for an additional 2 minutes or until cooked through.

Top pancakes with a little maple syrup or yogurt.

Tip: Grind whole flaxseeds in a small coffee grinder and keep in a small mason jar stored in the freezer. You do not want to keep ground flaxseeds in your pantry because they can quickly become rancid. 

Nutrition (per serving): Calories: 245; Fat: 13g; Carb: 19g; Fiber: 5.5g; Protein: 9g

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Dairy or No Dairy??

To eat dairy or not eat dairy?? That is a common question from many of my patients. Well it depends…..

If you are struggling with GI issues or have been struggling to feel your ultimate best, then dairy might be something to look at a little closer. Besides being obviously lactose intolerant there are some other things to consider that could be contributing to your symptoms. 

Is the dairy product from an A1 or A2 cow?

A1 is a type of casein protein found only in milk from Holstein cows, which happens to be the most predominant type in the USA and other countries such as Canada, Australia, and the UK. For some individuals, this protein is pro-inflammatory and can stimulate your immune system to release pro-inflammatory chemical messengers. A recentdouble blind randomized cross over trial found that A1 casein was associated with increased gastrointestinal inflammation, reducing intestinal transit time (more prone to diarrhea), and impaired brain function, specifically cognitive speed and accuracy.

Fortunately, A1 casein is not an issue for all individuals. However, if you have struggled with any of the following symptoms then you may consider eliminating A1 dairy. The symptoms include: hay fever, sinus infections, eczema, asthma, and recurring tonsillitis or ear infections. If you do experience any of these symptoms, then I recommend a complete dairy free diet for 4 weeks. Then add in A2 dairy to see if symptoms return. If NO, then A1 dairy should be replaced with A2 dairy as desired. If YES, then stick to a complete dairy free diet using fortified nut milks, soy milks, or coconut milk products. Dairy products from A2 cows include Jersey or Guernsey. Goat and sheep dairy products are also free of A1.

Some products from A1 cows such as butter, heavy cream, ricotta, and isolated whey protein do not contain significant amounts of A1 and can often be well tolerated.

For some more information regarding A1 vs A2 dairy read this great blog post by Laura Briden. 

Is the dairy product organic and grass-fed?

Choosing organic dairy is a very important. Organic dairy animals are raised without antibiotics or endocrine disrupting chemical and hormones. Therefore, consuming a large amount of conventional dairy can contribute to hormonal imbalances. Also, organic dairy cows must be pasture-raised throughout the grazing seasoning, thus increasing the nutrition profile of their dairy products. Grass-fed dairy products are high in omega-3 (anti-inflammatory fatty acid), vitamin A, and vitamin E. Conventional dairy on the other hand is higher in omega-6 (pro-inflammatory fatty acid) due to the high consumption of corn in place of grass. Furthermore, conventional dairy products have lesser amounts of vitamins A and E as well.

There are a lot of other aspects to dairy that I will not discuss right now in this blog post, but the above two points can help steer you in the right direction, whether or not dairy will be apart of your diet in the future.

Since most of us enjoy dairy products with a cereal or granola of some sort, I decided to share my favorite super simple, very tasty, and 100% whole food granola. It was inspired by Blue Heron Rebel Granola that I often buy in the BULK section at the co-op. I decided I wanted to try my own attempt at replicating their tasty granola….and I think I hit the nail on the head!! There is no added sugar, just dates for sweetness, and no added oils. The outcome is a completely healthy, crunchy, and gluten free granola that all can enjoy. I enjoy this granola with goat milk yogurt of kefir often.

Oil Free Happy Belly Granola

Makes ~ 16 servings (1/4 cup)

INGREDIENTS

3 cups gluten free rolled oats

¾ cup raw sunflower seeds

¼ cup sesame seeds
2 tablespoons chia seeds

12 pitted medjool dates

½ cup hot water

¼ teaspoon sea salt
Optional: 1/2 teaspoon ground cinnamon and 1/4 teaspoon ground cardamom

DIRECTIONS

Preheat oven to 375 degrees. In a large bowl, mix together the first 4 ingredients and set aside. Coarsely chop the medjool dates and transfer into a food processor. Pulse and gradually add the hot water and sea salt. Add optional spices if desired. Process until a smooth paste forms.

Transfer the date paste to the other ingredients and mix until fully combined. Line a baking sheet with parchment paper and evenly distribute the oat mixture.

Bake for 15 minutes and stir. Bake for another 10-15 minutes and stir again. Then bake again for an additional 5-10 minutes. Stir one last time and remove from oven and allow to cool completely before breaking apart the clusters and transferring into a glass jar for storage.

Enjoy with your choice of yogurt, kefir, or nut milk and top with fresh fruit.  

Note: You can add spices to this recipe if you like. Cinnamon and cardamom would be good additions.

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