Sweet Potato Pancakes, Grain and Casein Free


Sweet Potato Pancakes, Grain and Casein Free

Sweet Potato Pancakes, Grain and Casein Free

I just had to get this posted today, it’s Pancake Day!  You think I’m kidding but I’m not, Pancake Day, also called Shrove or Fat Tuesday is the last day of feasting before Lent.  Truth be told,  I had not thought about Pancake Day or Mardi Gras when I woke up this morning with the mountain blanketed in snow.   Snowy mornings are like weekend mornings in our house, and the boys love a hearty breakfast to start their day.  I decided to use a leftover sweet potato to make pancakes.   Sweet potatoes are a staple in our home;  not only do they taste great, but they are a nutrient dense source of antioxidants, anti-inflammatory nutrients, and they help regulate blood sugar.   Sweet potatoes also provide significant amounts of Maganese, Copper, Pantothenic Acid, Biotin, Potassium, Fiber and Vitamins A, B 1, B3, B6, and C.  This recipe is simple to make and can be whipped up in a blender in less than 5 minutes.  Simplifying snowy mornings, (or any morning) and providing a nutrient dense breakfast is always a good thing.


1 Cup Sweet Potato (mashed)
2 Tablespoons Coconut Flour
4 Pastured Eggs (room temperature)
1/4 Cup Raw Honey or Maple Syrup
1/2 teaspoon Baking Powder
1/2 teaspoon Baking Soda
1 teaspoon Ground Cinnamon
1/2 teaspoon Ground Ginger
1/4 teaspoon Ground Nutmeg
1/4 teaspoon Sea Salt
Dash of Ground Cloves
Butter, Coconut Oil, or other fat (for cooking the pancakes)


Place eggs in a blender and whip until smooth and frothy.

Add the remainder of the ingredients and process in the blender until well combined.

Preheat your skillet/frying pan with your fat of choice over a low to medium low heat.

Pour small amounts of the pancake mixture into the skillet and smooth/flatten if necessary.

NOTE:  It is best to keep the pancakes small to make them more manageable when flipping, I use a little less than 1/4 Cup per pancake and smooth the pancake with the bottom of the measuring cup.

Cook until the they begin to look dry on the edges and carefully flip to cook on the other side.

Approximately 3 minutes cook time for small pancakes.

We like these served with melted butter, maple syrup and toasted pecan pieces.

Breakfast, Health, Recipes

Grain Free Waffles (Free of Nuts, Casein, and Refined Sugar)



It’s a cold, snowy, blustery morning on the mountain, and the D-Man suggested we skip breakfast and have brunch instead.  He decided that waffles would be great and wanted to make the Chocolate Waffles from PaleoOMG, http://paleomg.com/chocolate-waffles/.    The D-Man loves anything chocolate, and Juli Bauer’s waffle recipe is his favorite, and the reason Santa brought the waffle maker a couple of years ago.  He was a bit disappointed when I suggested we try something new, but ate 3 of these nutrient dense waffles giving  them a “ten thumbs up rating”, and raving that they were “awesome”.

These waffles are high in fiber (from the ground chia and coconut flour), and protein (from the coconut flour, eggs and gelatin).  It may sound strange, but adding gelatin gave these waffles a spongy texture.  Gelatin is a great source of collagen and the amino acids glycine and proline.  You may know that glycine and proline aid in hair, skin and nail growth, but gelatin is also a natural anti-inflammatory and boosts the immune system.


6 Pastured Eggs
1/2 Cup Tapioca or Arrowroot Starch
1/4 Cup Coconut Flour
1 1/2 teaspoons Baking Soda
2 teaspoons Baking Powder
3 Tablespoons Coconut Sugar
1 Tablespoon Ground Chia
1 Tablespoon Unflavored Gelatin (Great Lakes, Bernard Jensen or Similar)
1/4 teaspoon Sea Salt
1/4 Cup Almond or Full Fat Coconut Milk
1 Tablespoon Vanilla Extract
2 Tablespoons Maple Syrup
2 teaspoons Ground Cinnamon
1 teaspoon Ground Ginger
1/2 teaspoon Ground Nutmeg
1/4 teaspoon Ground Cloves




Bring your eggs to room temperature.

Crack open eggs and place them in a blender and whip on low until fluffy (about 45 seconds).

Add the remainder of the ingredients and blend until well combined.

Allow the batter to rest for 3 minutes.

NOTESince ingredients vary you may need to thicken or thin the batter.  Thicken with a Tablespoon or two of Coconut Flour or thin with more milk.

Preheat the waffle iron and grease with a bit of coconut oil, (I use a pastry brush).

Cook per the directions that came with your waffle maker.


We topped ours with fresh organic strawberries and drizzled with melted butter and maple syrup.  Two pastured eggs rounded out the hearty brunch, and should keep the D-Man full for a few hours.

Breakfast, Health, Real Food Musings, Recipes

Nutrient Dense Hot Cocoa


The Northeast is a winter wonderland, many areas are blanketed in snow.

Winter Wonderland

Winter Wonderland

What could be a better treat for our children than a mug of hot cocoa to chase the chill away after playing in the snow?  I developed this healthy recipe for hot cocoa that will surely put a smile on the face of children, and adults. This version of cocoa is based on the adult “Bullet Proof Coffee” which has received a great deal of media attention lately.  Think of this as Bullet Proof Cocoa, a treat that provides our children with a boost of healthy fats.

I could write a very lengthy blog on how Essential Fatty Acid Deficiency has reached epidemic proportions in our society.  I could explain the health benefits of Essential Fatty Acids (EFA’s) in our diet, as well as discuss the signs and symptoms of EFA deficiency, but I’ll keep it to a minimum, just consider the information below food for thought, and enjoy the recipe that follows.

Butter from Grass Fed Cows:  A rich source of fat soluble vitamins A, D, E, and K.  Butter contains trace minerals including Selenium, which is a potent antioxidant.  Grass fed butter is a great source of butyric acid which is used by the colon as a source of energy, and butter contains high amounts of conjugated linoleic acid (CLA).

Organic Coconut Oil:  Coconut Oil is a Medium Chain Fatty Acid (MCFA).  Coconut oil contains both short and medium chain fatty acids that do not need to be broken down like the long chain fatty acids we ingest.   Coconut oil is sent directly to the liver for energy production.  Coconut oil is also rich in Lauric Acid, which is converted to monolaurin in the body.  Monolaurin has been shown to boost/increase immunity and aid in fighting viruses due to its antimicrobal and antibacterial properties.

Raw Cacao:  Cacao beans contain polyphenols called flavonoids, a type of antioxidant . Raw Cacao is also a great source of Magnesium, and essential minerals to include calcium, sulfur, zinc, iron, copper, potassium, and manganese.  Cacao also contains B vitamins; Thiamine, Riboflavin, Niacin, Pantothenic Acid and Folic Acid.

Hot Cocoa

Nutrient Dense Hot Cocoa


2 Cups Milk of Choice (we used Coconut Milk)
2 Tablespoons Pastured Unsalted Butter from grass fed cows (Kerrygold or similar), or Ghee
2 Tablespoons Organic Coconut Oil
3 Tablespoons Organic Raw Cacao or Unsweetened Cocoa
2 Tablespoons Raw Honey (you can use Maple Syrup, Coconut Nectar, or your favorite Stevia)
2 teaspoons of Vanilla Extract

Optional:  Dash of Ground Cinnamon and Ground Ginger (great spices for blood sugar regulation and potent anti-inflammatories)


In a heavy bottomed sauce pan over low heat melt the butter, coconut oil, and honey/sweetener.

Add the cacao/cocoa and whisk to combine until a paste is formed.

Slowly begin to add the milk to the paste whisking to prevent lumps, then whisk in the vanilla and optional spices.

Warm to an appropriate temperature for your child and serve.

Serve plain or top with homemade marshmallows, or a dollop of whipped cream.

Health, Real Food Musings, Recipes