Healthy Fats are good for us! For many years we have been given incorrect information about fats related to heart health. As a result we have been starving ourselves of this needed food. There are “bad” fats. These would include non organic processed oils, hydrogenated oils that have a long shelf life and high smoke point but are toxic to our cells. Cold pressed oils like olive oil, nut oils and some seed oils (not canola) and coconut oil are good for us! What you may not know is organic butter, ghee and lard from grass fed animals is also good for us.
These “good” fats are what our brain needs for fuel. Are cell walls contain fat and our immune functions travel on fat. Coconut oil helps to keep our intestines healthy. So enjoy your healthy fat!
Don’t miss out on our future recipies
Gluten Free Buckwheat Flour Pancakes
serves 4 adults, about 9-15 pancakes
1 cup buckwheat flour, buy as flour or make your own using raw buckwheat groats and a Blendtec blender (the cookbook that comes with the blender explains how to make flour).
- ½ t salt
- ¾ t double acting baking powder
- ½ t baking soda
- Sift these dry ingredients together in a bowl. I sift them 3 times.
Combine the following wet ingredients in another bowl;
- 1 cup full fat cocoanut milk
- 1 egg
- 3 T melted coconut oil
- 1 t fresh squeezed lemon juice
Mix with a whisk until smooth.
Mix the wet ingredients into the dry ingredients with a rubber spatula.
Use only a few strokes to mix this together. Be careful when adding the liquid, the batter should be thick not runny. Do not add all of the liquid if the batter does not need it to moisten all of the flour. The batter should stand up on the spoon when dishing it into your hot skillet.
Have your skillet heated so that a drop of water sizzles when dropped into it.
Use coconut oil to grease the pan. Coconut oil does not get easily damaged by heat and is good for your brain, heart and intestinal health.
Cook the pancakes until golden on one side then flip to cook the other side.
Serve right away. Enjoy!
Breakfast Sweet Potatoes
1 – 12 to 16 oz sweet potato
Wash and cut into ½ inch cubes
Put into a steamer and steam until soft but not mushy.
In a bowl, Mix 1 – T coconut oil and salt to taste into the sweet potatoes.
Put into a greased baking dish.
Bake for 45 minutes at 350.
Sprinkle with chopped fresh Tarragon if you like.
Gluten Free Pancakes Serves 4 adults, about 8 pancakes
1 cup rice flour, (or buckwheat flour) buy as flour or make your own using brown rice and a blender. (I prefer the “Blendtec” blender; the cookbook that comes with it explains how to make flour)
½ t salt
¾ t double acting baking powder
½ t baking soda
Sift these dry ingredients together in a bowl. I sift them 3 times.
Combine all wet ingredients in another bowl;
1 cup buttermilk, or ¾ cup goat yogurt and ¼ cup of water.
1 egg
3 Tablespoons melted butter or coconut oil
Combine with a whisk until smooth.
Mix the wet ingredients into the dry ingredients with a rubber spatula.
Use only a few strokes to mix this together. Be careful when adding the liquid, the batter should be thick not runny. Do not add all of the liquid if the batter does not need it to moisten all of the flour.
The batter should stand up on the spoon when dishing it into your hot skillet.
Have your skillet heated so that a drop of water sizzles when dropped into it.
Use coconut oil to grease the pan.
Cook the pancakes until golden on one side then flip to cook the other side.
Serve right away. Enjoy!
Orange Cranberry Scones
8 scones Preheat oven 375
1 ¾ cups Brown Rice Flour
2 ½ t baking powder
1/3 t salt
6T butter (or cold coconut oil)
¼ cup almond milk or coconut milk
1 egg (*or substitute, see below)
1 T maple syrup
2 T orange zest (finely grated orange peel)
4 T orange juice
½ cup dried cranberries
Sift the flour, baking powder and salt together in a large bowl. Slice butter (or cold coconut oil) and add to the flour mixture. Cut butter (or coconut oil) into the flour mixture until it is the size of small peas.
Use a pastry cutter for the fastest results.
In separate bowl add egg, maple syrup, orange zest, orange juice and
½ cup cranberries
Mix the wet and dry ingredients together including the cranberries.
Put this mixture onto a greased cookie sheet. Form into a circle ½ inch thick.
Cut into 8 wedges, wet the knife blade to keep it from sticking. Sprinkle with sugar if you wish. Bake at 375 for about 20 minutes.
- egg substitute
soak 1 T chia seed in ¼ cup water for 1 hour
add to the wet ingredients (maple syrup, orange juice and almond milk), except cranberries and orange zest.
Blend this mixture in a high power blender until the seeds are finely ground.
Add this mixture, and orange zest and cranberries to the dry ingredients and continue as above.
Gluten Free Corn Bread
Gluten Free Corn Bread
1 cup Brown Rice flour
½ t Baking soda
1 ½ t double acting Baking Powder
1/2 t salt
1 cup Cornmeal
Sift the above ingredients together.
Grease a 10 inch cast iron skillet with organic coconut oil, ghee or lard from grass fed animals.
Heat the skillet in the oven at 375 or 400.
Mix the wet ingredients in a separate bowl.
1 ¼ cup coconut milk
1 ½ t fresh lemon juice
2 eggs
4 T melted organic butter, ghee, lard or coconut oil.
Mix the wet ingredients into the dry ingredients with as little mixing as possible.
Pour into the hot pan, cook for 20 to 30 minutes. The edges will be lightly browned and the top will spring back when done.
Healthy eating is delicious and satisfying. I have created these recipes to combine the best flavors in food with optimum nutrition. All my recipes are non-gluten.
My recipe for non-gluten granola is on the blog page.
Nancy Main Health 