I always try to find new and inventive ways to improve the health of those I love. I keep this objective in mind whenever I scour the medical journals or surf the information superhighway. But, in all honesty, I have an even more specific agenda – to discover delicious, pleasurable and/or simple ways of promoting wellness in my family and friends. I simply despise having to tell them that they need to make difficult changes in order to achieve better health. Sometimes this an unavoidable fact of life. However, if there is any way for me to offer a kinder, gentler alternative that’s precisely what I’ll do.

In the United States there are few comfort foods that say breakfast quite like pancakes do. The image of a stack of “flapjacks” topped with buttery maple syrup, a few strips of crispy bacon and scrambled eggs is about as iconic a meal as you can hope to find. But if you’re carefully minding your health this type of indulgence is probably just a heartbreaking memory of an all too distant past. Or is it?

A few weeks ago, I began looking for a grain-free, low carb pancake recipe for Mrs. Healthy Fellow, my father and my mother. Some of you may know that my wife has recently adopted a carbohydrate restricted program and is always on the lookout for unique items to add to her daily menu. A varied diet is crucial to keeping her taste buds content. My dad is currently experimenting with a higher fiber menu plan based on my recommendation. I’m hoping that this small change and a few other dietary shifts will improve his cardiovascular health. Finally, I believe my mom would benefit from some additional healthy fats and protein in her diet. The goal for her is to help preserve bone density and lean body mass.

One of the first recipes I encountered was by Laura Dolson, a leading figure in the online low-carb community. Her site is a wonderful resource for anyone who would like to learn more about the many low carb programs being promoted these days. Through some trial and error, I made some minor adjustments to Laura’s original low-carb pancake recipe. I think the end result is a true alternative to the illusive traditional, white flour pancakes of my past. (1)

Vanilla Almond Pancakes

8 oz of almond flour/meal
2 organic, omega-3 eggs
2 oz of sparkling water
2 Tbs of organic safflower oil
2 packets of Truvia (stevia + erythritol)
1 tsp of organic vanilla extract
1/2 tsp of Nutrasalt or salt substitute

Step 1: Combine Ingredients - Mix the almond flour and the remainder of the ingredients until they form a batter. Allow the mixture to rest for about 15 minutes. The latter step will thicken the batter and make it easier to ladle into the pan.

Step 2: Cookin’ and Flippin’ - Lightly grease a non-stick pan and heat on a low-medium flame. After the pan is hot, add a few heaping tablespoons of the batter for each pancake. I’ve found that making the ‘cakes about 4-5 inches wide is ideal. Look for small bubbles to form on the surface of the pancakes and then carefully flip them. There should be some browning and a slightly crispy texture. The approximate cooking time will likely be about 5 minutes on the first side and a few minutes on the flip side. Remove pancakes from pan and place on a cooling rack so they won’t get soggy. Top with organic butter, sugar-free maple syrup (more on that later) and enjoy! Refrigerate leftover pancakes in a sealed container with a paper towel inside to absorb excess moisture.

Nutritional Information Per Pancake: Calories: 170. Fat: 15 grams. Protein: 6 grams. Carbohydrates: 2.5 grams. Fiber: 2.5 grams. This recipe makes about 10 pancakes.

Almonds Positively Affect Blood Sugar and Hunger SatisfactionSource: J. Nutr. 136:2987-2992, December 2006 (a)

This recipe can be included in my 2010 Health Challenge play book. You may recall that my plan for this year is to devise nutritious recipes that can be used to successfully manage weight. These pancakes are filling enough to help control appetite in those who need to shed pounds. However, they can also serve as a replacement for traditional breakfast items, such as toast, for those that require additional calories.

Using almonds in place of white flour offers a whole host of advantages. The most obvious benefit is a dramatic reduction in carbohydrates and a significant increase in healthy fats and protein. Almonds are also a rich source of essential nutrients such as magnesium, potassium and Vitamin E. But beyond that, it’s important to note that almonds have documented success in: a) combating constipation and inflammation; b) protecting the liver; c) lowering “bad” (LDL) and raising “good” (HDL) cholesterol; d) reducing the incidence of colon cancer and; e) supporting immune function. Some of the health promoting aspects of almonds may be the result of a newly discovered pre-biotic effect. If you eat almonds regularly, you can literally encourage the growth of healthy bacteria in the intestines. Boosting the number of good bacteria and reducing the harmful variety can improve everything from digestion to mood disorders and even skin conditions. (2,3)

The inclusion of safflower oil (SAF) may further contribute to the value of this recipe. SAF is a rich source of monounsaturated fats much like those found in olive oil. A recent study in the American Journal of Clinical Nutrition discovered that women who consumed 8 grams of SAF/day for 16 weeks reduced body fat (trunk adipose mass) and increased lean body mass. SAF also decreased blood sugar levels and increased the concentration of adiponectin. Higher levels of this hormone are associated with a reduced risk of diabetes and heart disease. A separate study from April 2009 concluded that adding safflower oil to meals “significantly increased fullness and reduced hunger”. (4,5)

Everyone knows that you need all the “fixings” in order to truly enjoy a pancake breakfast. The traditional way to go is to pour some thick, rich maple syrup on a well-buttered stack of golden pancakes. But most maple syrups are loaded with sugar and sometimes even artificial colors, flavors and preservatives. Luckily, we’ve discovered at least one brand that provides all of the flavor but none of the sugar normally found in said products – Nature’s Hollow Sugar-Free Maple Flavored Syrup. It’s sweetened entirely with xylitol and contains 0 “effective carbohydrates” per serving. In our home, we’ve even made a delicious blueberry syrup by mixing the maple syrup with a spoonful of Nature’s Hollow Sugar-Free Blueberry Preserves either in a small saucepan or in the microwave. The result is a decadent blueberry pancake topping without any of the typical guilt you’d associate with a maple-fruit syrup. Incidentally, a recent publication in the Journal of Agricultural Food Chemistry reports that sugar-free blueberry jam actually retains higher levels of antioxidants (anthocyanins) than sugar sweetened varieties. In case you needed an extra reason to try this recipe out, there it is! (6)

Update: November 2010 - Almond pancakes are one of my favorite ways to start off the day right. But since posting this column, I’ve devised a simple way to make this breakfast treat even better: by adding chopped pecans and fresh berries to the batter. If anything, these additions improve that taste and texture of the final product. But more importantly, recent studies confirm that berries and nuts are tops when it comes to nutritional protection against accelerated aging and various health threats including cardiovascular disease, diabetes and obesity. The reason has do to with their stellar composition which features a beneficial array of antioxidants, fatty acids, fiber and nutrients. (7,8,9)

Be well!

JP

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Asparagus cream soup one of my is comfort favorite cooler weather food. However, I do it slightly different than most. You can’t tell by his appearance and perhaps even the taste but my version of this delicacy is complete dairy free. I guess that I to replace the cream or milk with soy milk. False. Instead I use the taste and texture of raw cashew nuts to the wealth of cream while at the same time to imitate, improve the overall nutritional composition of the final product.

There are obvious and subtle differences be found if cashews to compare heavy cream. A half cup serving raw cashew nuts rings in at approximately 360 calories. It offers approximately 10 grams protein and 30 grams mainly monounsaturated and polyunsaturated fatty acids. Heavy cream is about 410 calories per 4 oz. The majority of energy comes from saturated fatty acids (44 G).Other differences include higher levels of antioxidants, fiber and phytochemicals in cashew nuts.(1,2,3,4,5)

One of the best features of nuts such as cashews is to improve the nutritional composition of ones diet without weight gain – when eaten in moderation are capable. A recent analysis of Louisiana State University found that regular tree nut consumption significantly improvements nutritional value over increased intake of calcium, fiber, magnesium, potassium and vitamin e led.These same people showed a tendency consume less sodium on a daily basis.And while eating nuts often results in a slightly higher calorie intake, this gain in calories is not affiliated with Gewichtszunahme.In demonstrates some research that including nuts in those diet contributes risk of a long-term weight to reduce win Act.(Thermal input)

Healthy fellow cream of asparagus soup
32 Ounce organic vegetable broth
12 Oz organic asparagus Spears
1/2 Cup organic, raw cashew nuts
2 Tablespoons organic, extra vergine olive oil
2 large organic shallots
organic black pepper to taste
NutraSalt or salt to taste

Nutrition content: Calories: 130. Protein: 3 grams. FAT: 10 Grams. Fiber: 2 G.“Net” carbohydrates:6 Grams.

Pour the olive oil in a large soup pot over low medium.Roll the shallots and the hot oil to soften.Rough chop the asparagus Spears and add the pot.Season generously with salt and pepper and cooking for 5 minutes.Stir occasionally to prevent the shallots burn.Stir in the vegetable broth and cover the pot.For about 5 minutes, simmer lassen.Schalten the heat and add the cashews.Use a hand blender, puree the soup in a creamy consistency.Check seasoning and accordingly adjust.

Tree nut consumption may help prevent weight gain

Source: am J Clin Nutr 89: 1643S-1648S, 2009 (in)

I personally use a variety of dairy products in my own Ern?hrung.jedoch some people not tolerate or object from philosophical Gr?nden.Das is why I always like to have to alternatives to the hand when guests come to besuchen.Aber is yet another reason why I occasionally a familiar food from my own diet omit: diet diversity to promote it is much easier for milk products, exposed as cashews application more, do not always and kept the same foods to eat the way, a wide range of phytochemicals, naturally occurring minerals and vitamins genie?en.Kurz telling your bases helps to mix it to you in the kitchen the nutritional front and cover.

You may have noticed that I spend the recipe ingredient not at any time in today’s column on the stars: Spargel.Ich recently wrote a column, which focused on health, the promotion potential of Asparagus officinalis, so I, decided not to previous material I’ll tell Runderneuerung.jedoch I first and foremost, chosen because it packs use impressive nutritional punch this low Glycemic, non starchy Gem?se.Ein 12 ounce bags of asparagus Spears income less than 90 calories and contributes a significant amount of protein, fiber, potassium and vitamin an excellent example c.Dieses for how much healthy vegetables of each diet program, including low-carbohydrate diet can add.

Be good!

JP

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