Guilt free holiday...& chose not to cook

I enjoy cooking...about 90% of what my husband and I eat is prepared at home. I take a lot of pride in controlling what's in the pantry...real whole natural ingredients which makes what we eat yummy and nourishing. However, I made a decision this Thanksgiving Day, to not be in the kitchen. But instead to meet family at a local restaurant for a light lunch and then visited friends who cooked an amazing dinner for us all. I did of course help in the set up and clean up:).

So to back up... earlier that morning my husband and I decided to spend a little time in the kitchen while enjoying our coffee and watching the Macy's Thanksgiving Day parade. We tried a new recipe for breakfast, "Flourless banana pancakes". They were amazing!! I watched a chef on T.V. making them and wrote the ingredients down the best I could remember...but because I tend to alter many recipes I just dove in. Our ingredient protocol with everything we eat..as both my husband and I are insulin dependent diabetics, is to include a complex carb with fiber, lean protein and healthy fat. This "food combining" rule reduces the impact to our blood sugar level and reduces a blood sugar spike soon after eating. This "food combining" rule should apply to all of us. Goal is for the macro-nutrients to be optimally absorbed by our body and stored and then used for energy.


So here is the Flourless Banana Pancake Recipe... as you can see it shows the ingredients I used and how after enjoying 3 pancakes that morning and injecting only 2 units of fast acting insulin.... my blood sugar was at a healthy 99 just 1 hour later....YAY!!


Flourless banana blueberry pancakes.. macronutrient balanced!

Flourless Banana Pancake Recipe


Ingredients Macro-nutrients

2 mashed bananas (carbs, fiber, nutrients)

1/2 cup ground milled flax seeds (protein, fat, fiber, carbs)

1/2 cup water

1 tsp. baking powder

1/3 cup organic unsweetened coconut flakes (fat, carbs w/fiber)

1 egg (protein, fat) (fat, protein, vitamin d)

1 tsp cinnamon (herb that naturally slows carb absorption)

dash of salt

1/3 cup plant based protein powder (protein, nutrients, probiotic)

(here's my favorite protein powder brand https://www.purefoodcompany.com/ref=mslemp


1/3 cup blueberries (optional) (carbs, fiber, antioxidant nutrients)


Steps: Mix flax seed and water in a bowl, let sit to form a paste. In a larger bowl mash bananas and add in the rest of the ingredients. including the flax seed paste. Add in a little more water if the batter is to thick.

Use coconut oil to line skillet to a medium temperature, spoon tablespoon of batter in skillet and spread out, drop a few blueberries on top to cook and melt into pancakes. Makes 12-14 pancakes


Enjoy them with some real butter, cinnamon, and a dab of honey if you desire!


*Note that over ripened bananas naturally have more sugar and higher in carbohydrates. Choose your banana's ripeness accordingly to reduce carbohydrate level and affect on blood sugar level.


The carbohydrate, fiber, protein and fat content is noted next to each ingredient above.


The "food combining" rule should apply to all of us. Goal is for the macro-nutrients to be optimally absorbed by our body and stored and then used for energy.


Let me know how your energy is after enjoying a few pancakes!