Tag Archives: potassium

OMG Sweet Potato Paleo Pancakes

OMG Sweet Potato Paleo Pancakes

paleo sweet potato pancake egg protein vitamin healthy breakfast

I’m calling these OMG Sweet Potato Paleo Pancakes because WOW Sweet Potato Paleo Pancakes just sounds silly right? I didn’t know what to call these to express how incredibly good they are.

Monday I made my Black Bean Honey Lime Quinoa Stuffed Sweet Potatoes and had the leftover sweet potato from scooping out the innards to make room for the quinoa mixture. Not wanting it to go to waste, I found an awesome recipe to use it for.

paleo sweet potato pancake egg protein vitamin healthy breakfast

Sweet potatoes are so nutritious, full of fiber and sweet that it would be a shame not to use the extra flesh. So I stumbled on this extremely simple, I mean EXTREMELY SIMPLE sweet potato pancake recipe and went from there. Sweet potatoes are not just for Thanksgiving anymore.

I combined the cooked sweet potato, egg and a little bit of cinnamon in my food processor. I pulsed it until pureed and was ready to give it a go.

ghee butter clarified paleo Ayurveda vitamin dI melted a little ghee in a medium size frying pan and spooned 4 tiny scoops of the batter, cooked on low for a several minutes (about 5 or 6 minutes) until I could tell that the edges were getting browned. Then VERY carefully flipped the pancakes over. They are fragile so be gentle when flipping. I continued cooking them on the other side until browned (about 4 minutes). I put these little bad boys on my plate, drizzled a very little bit of organic maple syrup and could NOT believe my mouth.

paleo sweet potato pancake egg protein vitamin healthy breakfast

I was literally walking around the kitchen saying WOW…WOW…WOW. They were unbelievable good. I cannot say it enough, these are SO MUTHA LOVIN’ GOOD! I cannot believe that I didn’t try this sooner.

(Note to self: Try this with pumpkin puree? Hmmm.)

There is nothing not to love about these pancakes (unless of course you don’t like sweet potatoes). They are sweet, have fiber, lots of vitamins, protein from the eggs and Paleo. I am actually keeping this puree in my fridge so that I can have some of these little gems any time I want over the next few days. As a matter of fact I think I’m having these for dinner.

*Update: I had these for breakfast again today with the left over puree and they were just as awesome as they were yesterday!*

OMG Sweet Potato Paleo Pancakes
OMG Sweet Potato Paleo Pancakes
Recipe type: Paleo
Serves: 4
  • 2 medium sweet potato, baked and skin removed (about 10 -12 ounces)
  • 4 eggs
  • ¼ teaspoon of cinnamon
  • **This will make A LOT of little pancakes so if you are only making enough for 2 people, cut the recipe in half**
  1. **You can bake the sweet potatoes ahead of time, cover and keep in fridge. If you don't make them ahead of time, the directions are listed below.**
  2. Preheat oven to 400.
  3. Poke several holes in sweet potatoes.
  4. Place on baking sheet and bake for 55 minutes or until very soft.
  5. Let cool for about 20 minutes so you can handle them without burning yourself.
  6. Once cooled remove skin.
  7. Put sweet potato flesh, eggs and cinnamon in a food processor and puree.
  8. In a medium frying pan, melt oil on medium heat (I used ghee but you can use any oil you prefer. If you don't have ghee, use coconut oil as both have a higher heat tolerance are are less likely to burn).
  9. Spoon small amounts of your mixture into the pan. I kept mine small so they were easy to turn since they are fragile. Plus they are a great size for little fingers if the kiddies get to enjoy these.
  10. Cook on low for around 5 – 7 minutes on the first side. You should be able to see the edges turning a little brown and they should slide around on the frying pan pretty easily.
  11. Gently turn (very gently) and cook for approximately 4 minutes.
  12. Mine turned out browner than I thought they should be but to my surprise did not taste burnt at all so don't worry if yours come out browner than you think they should be, they will still be delicious.
  13. You can drizzle with a little maple syrup if desired but these are so sweet and tasty that I barely needed any syrup at all.


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Coconut Palm Sugar & Nectar Explained

Coconut Palm Sugar & Nectar Explained

coconut palm nectar glycemic vitamins sugar vegan gluten free insulinI originally heard about Coconut Palm Sugar on the Dr. Oz Show. He was talking about this new sugar that didn’t cause sugar spikes and crashes making it better for diabetics, contains vitamins and could be used exactly the way you would use regular sugar in your coffee and baking with a 1:1 ratio.

Coconut palm sugar and nectar both have a low glycemic index (GI) measurement of 35 (compared to cane sugar’s 50). There are many benefits to mainly eating the low glycemic way.

  • Low GI diets increase the body’s sensitivity to insulin
  • Low GI carbohydrates improve diabetes control
  • Low GI carbohydrates reduce the risk of heart disease
  • Low GI carbohydrates reduce blood cholesterol levels
  • Low GI carbohydrates reduce hunger and keep you fuller for longer
  • Low GI carbohydrates prolong physical endurance
  • Low GI diets help people lose and control weight
  • Low GI diets help minimize carbohydrate cravings
  • Low GI diets help minimize energy crashes

The low GI makes it an ideal natural sweetener for diabetics, those interested in weight loss, or anyone simply looking for a healthier alternative to standard sweeteners.

Not only is coconut palm sugar and nectar delicious but both have a high mineral content, is a rich source of potassium (25% more than bananas), magnesium, zinc and iron. It also contains Vitamin B1, B2 B3 and B6. What’s more is that neither one is chemically produced keeping them in a natural, whole food state.


coconut palm nectar low glycemic index b vitamins potassium caramel brown sugar liquid vegan gluten free organic sustainable


Coconut Palm Sugar is produced by tapping the sweet nectar from the tropical coconut palm tree flower and drying the nutrient rich juice in a large open kettle drum. The juice condenses into a delicious brown crystals.


coconut palm nectar low glycemic index b vitamins potassium caramel brown sugar liquid vegan gluten free organic sustainable


Coconut Palm Nectar is produced the same way except it is kept in the liquid form similar to honey or maple syrup.



They are fantastic in brownies, cookies and cakes and also makes a perfect topping for oatmeal. Coconut Palm Sugar and Nectar are commonly used in Asian dishes to give that signature sweet flavor.

I personally use the Trader Joe’s Organic Coconut Sugar and Big Tree Farms Coconut Palm Nectar. I cook and bake with the sugar and use the nectar in my tea, drizzle on breakfast quinoa,  among other things just like I would honey. The flavor reminds me of a combination of brown sugar, butterscotch and caramel.

Sugar doesn’t have to be off limits as long as you make the right choices. Just another example of a small change that can make a big difference.

Hail to the coconut!

coconut palm nectar low glycemic index b vitamins potassium caramel brown sugar liquid vegan gluten free organic sustainable



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Paleo Diet Basics


With all of the diets out there, it’s hard to know which one has the qualities you are looking for or can live by.  Over the past few years I’ve heard paleo this – paleo that.  I wanted to share a brief summary that might help you understand this particular diet.  I’ll be sharing paleo recipes in upcoming posts for you to try out.

Dr. Loren Cordain, Ph.D., the word’s leading expert on paleolithic diets and founder of the paleo movement explains the paleo diet as the following:

The paleo diet is based upon eating wholesome, contemporary foods from the food groups our hunter-gatherer ancestors would have thrived on during the Paleolithic era, the time period from about 2.6 million years ago to the beginning of the agricultural revolution, about 10,000 years ago. These foods include fresh meats (preferably grass-produced or free-ranging beef, pork, lamb, poultry, and game meat, if you can get it), fish, seafood, fresh fruits, vegetables, seeds, nuts, and healthful oils (olive, coconut, avocado, macadamia, walnut and flaxseed). Dairy products, cereal grains, legumes, refined sugars and processed foods were not part of our ancestral menu.

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Decades of research by Dr. Loren Cordain and his scientific colleagues demonstrate that hunter-gatherers typically were free from the chronic illnesses and diseases that are epidemic in Western populations, including:

  • Obesity
  • Cardiovascular disease (heart disease, stroke, high blood pressure, congestive heart failure, atherosclerosis)
  • Type 2 diabetes
  • Cancer
  • Autoimmune diseases (multiple sclerosis, rheumatoid arthritis, Crohn’s disease, ulcerative colitis, etc.)
  • Osteoporosis
  • Acne
  • Myopia (nearsightedness), macular degeneration, glaucoma
  • Varicose veins, hemorrhoids, diverticulosis, gastric reflux
  • Gout

The paleo diet premise includes the following:

  • Higher protein intake
  • Lower carbohydrate intake and lower glycemic index
  • Higher fiber intake
  • Moderate to higher fat intake dominated by monounsaturated and polyunsaturated fats with balanced Omega-3 and Omega-6 fats
  • Higher potassium and lower sodium intake
  • Net dietary alkaline load that balances dietary acid
  • Higher intake of, vitamins, minerals, antioxidants, and plant phytochemicals

For a more in depth explanation, go here.

While I don’t endorse or deny any claims made in regards to the paleo diet.  It’s definitely worth looking into.  Information is power.

Look for upcoming paleo recipes.



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Perfectly Healthy Cookie


Healthy cookie you say?  That is really hard to find in a store and foods with labels tend to have too many ingredients for my taste.  The fewer ingredients, the better, always.  It’s a good thing healthy is really easy to make.

I use the term “cookie” loosely because these can be had for breakfast, after school snacks, energy bars, post workout snack, on-the-go treats for the kiddies, etc.

Peep these benefits:

  • No added sugar
  • No flour
  • No eggs
  • Contains protein
  • Contains fiber
  • Vegan
  • Can be made gluten-free with Bob’s Red Mill gluten-free oatmeal.  Bob’s tests for gluten down to 20 parts per million. Make sure you purchase only gluten-free labeled oatmeal, Bob’s has several that are not gluten-free.

Those benefits alone are reason enough to try these. A couple tips before you get started:

  • The riper your bananas are, the sweeter your cookies will be.  I used ‘just ripe’ bananas just because I couldn’t wait to make these but you might want to wait until your nanas are a bit more ripe.  Although mine turned out mildly sweet, its your preference really.
  • These cookies don’t spread on the cookie sheet unlike cookies made with eggs and flour.  You can place them really close to each other.
  • I would typically look for the ‘brown around the edges’ sign of being done when making other cookies but not with these.  They don’t get that brown.  I found that 23 minutes was perfect for a full sheet of cookies though.

Enough previews, let’s get to the show already!

breakfast cookie healthy vegan vegetarian banana oatmeal organic fiber gluten protein raisin fruit snack

Use organic whenever possible

Perfectly Healthy Cookie
Prep time
Cook time
Total time
No sugar, flour, eggs or dairy. Vegan, fiber and protein included. Can also be made gluten-free!
Recipe type: Snack
: Vegan
  • 3 ripe bananas (the more ripe, the sweeter the cookie will be)
  • 2 cups rolled oats (not the quick cook kind)
  • ⅓ cup no sugar-added applesauce
  • ¼ cup almond milk (I used vanilla almond milk)
  • ½ cup raisins
  • 1¼ tsp vanilla
  • 1 tsp cinnamon
  1. Preheat oven to 350. Makes approximately 2 dozen cookies.
  2. In a large bowl, mash up those nanas. Mash them up good.
  3. Whisk in vanilla and cinnamon. Whisking will help add more oxygen to the bananas helping them to ripen and sweeten up even more.
  4. Whisk in applesauce and almond milk. Whisk for a good minute or two to help everything get smoother.
  5. Add oats and raisins, mix well.
  6. Put drops on parchment paper or non-stick pan.
  7. Bake for 20 - 23 minutes.


breakfast cookie healthy vegan vegetarian banana oatmeal organic fiber gluten protein raisin fruit snack

Side note: While these were baking I wanted to use up my ingredients for another ricotta and spinach stuffed mushroom so I got everything ready so I could use the oven when the cookies were done.

The first batch of cookies came out and of course I had to test them so I had one.  Then I had another.  Then I decided a cup of coffee would go great with them so I made a cuppa joe and put in the second batch of cookies.

Second batch done and I tested yet another cookie.  Then I put away all of the mushroom ingredients because I wasn’t hungry any longer and would have to save them for later today.

Needless to say, these cookies are filling and satisfying.  Not to mention healthy!  Eat up!

breakfast cookie healthy vegan vegetarian banana oatmeal organic fiber gluten protein raisin fruit snack

Even if you added chocolate chips or a tablespoon of brown sugar, you are still making an incredibly healthy treat.

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