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 Springtime Pasta Dinner

Cappellos Fettuccine Dinner


Yesterday was the first 75 degree day,  filled with sunshine and blue skies on the mountain, it was glorious!  It was also a frenzied day as I rushed to get things done before my trip.  A simple dinner with little prep time was in order, I reached for a box of Cappello’s Gluten and Grain Free Fettuccine.

I tossed the cooked fettuccine (cook time 1 minute) with a bit of olive oil, hemp hearts, cooked baby organic green peas, freshly chopped organic mint, a dash of sea salt and a few grinds of fresh ground pepper….Dinner Done!  If you’re thinking that this dinner lacks protein I assure you it had plenty.  Cappello’s Fettuccine contains 6 grams of protein per serving, the peas contained 8 grams, and of course the beautiful organic Hemp Hearts, 15 grams per 1/4 cup.  29 grams of protein, a nutrient dense meal that didn’t take hours to prepare.

Health, Main Courses, Recipes

Grain Free “Rice Krispies” Treats

Grain Free Rice Krispy Treats

Grain Free Rice Krispie Treats

The D-Man and I were at the grocery store the other day and he picked up a box of Rice Krispie Treats.  He looked at the ingredients and said “Mom, did you eat these when you were a kid”?   I grew up with Snap, Crackle, and Pop, and I told my son that Rice Krispie Treats were always a favorite when I was a child.    The D-Man asked if we could make a healthier version that was free of grains and I said we could certainly try.  NOTE:  For my Gluten Free Friends who still eat Rice Krispies:  I have heard (but not confirmed with Kellogg’s) that they will be discontinuing their Gluten Free Rice Krispies in the coming months.

It’s been many years since I’d had Rice Krispie Treats, so I told my son to find the recipe on the Kellogg’s Website.   This is what he found:

3 tablespoons butter
1 package (10 ounces) Jet-Puffed Marshmallows OR 4 cups JET-PUFFED Miniature Marshmallows
6 cups Kellogg’s® Rice Krispies® cereal

In large saucepan melt butter over low heat. Add marshmallows and stir until completely melted. Remove from heat.
Add KELLOGG’S RICE KRISPIES cereal. Stir until well coated.
Using buttered spatula or wax paper evenly press mixture into 13 x 9 x 2-inch pan coated with cooking spray. Cool. Cut into 2-inch squares. Best if served the same day.

We decided to make a smaller batch, opting to use an 8×8 Pyrex Square dish.  This is our version of a crispy treat:


1 Cup Organic Hemp Hearts (I use Manitoba Harvest Organic Hemp Hearts)
1/4 Cup Organic Chia Seeds
1/4 Cup Organic Flax Seeds
1 1/2 Cups “Crispy Nuts” and Seeds (Chopped)
We used a combination of pecans, pistachios, pumpkin, sesame, and sunflower.
5 Ounces Organic Gluten Free Marshmallows or Homemade Marshmallows
5 Tablespoons Pastured Butter (plus extra for greasing the baking dish)


Butter an 8×8 Pyrex Baking Dish.
Melt the butter in a large saucepan over low heat.
Add the Marshmallows and stir constantly until the marshmallows have melted.
Remove marshmallow mixture from heat.
Stir in the hemp hearts, chia, flax, nuts and seed mixture.
Scoop into the prepared Pyrex dish and press down to evenly spread the mixture into the pan.
Cut into small squares and serve.

Recipes, Sweets and Treats

Simple Chocolate Frosting

2 ingredient chocolate frosting

2 Ingredient Chocolate Frosting

A 2 ingredient chocolate frosting, absolutely!   I remember my Mother whipping up this simple frosting recipe when unexpected company arrived.  This fluffy frosting has been my go to recipe for years, even before eliminating gluten and grains from our diet.   The perfect recipe to whip up when chocolate lovers come to visit, or just for the chocolate lovers at your home….Enjoy!

Ingredients For Frosting:

1 Cup of Chocolate Semi-Sweet Chocolate Chips
1 Cup of Pastured Butter


Use a double boiler to melt the chocolate and butter.  If you do not have a double boiler use a medium sized sauce pan and melt over very low heat stirring constantly so that the chocolate does not scorch and burn.

When the butter and chocolate have melted pour into a medium sized mixing bowl.

Refrigerate the mixture until solid.

Remove the mixture from the refrigerator and bring to room temperature.

NOTE:  The top of the mixture may have a white foam/scum on top….do not worry that is just the milk solids that have separated from the butter.

Whip the chocolate room temperature chocolate with an electric hand mixer until it becomes fluffy (approximately 3 minutes).

Frost and serve immediately, or store the frosted items in the refrigerator.   Remove your frosted treats 10 minutes prior to serving so the frosting will soften.

Recipes, Sweets and Treats