BLACK BEAN SOUP WITH SOUR CREAM AND PICO DE GALLO
ADDICTOCARB FREE PANCAKES
I look back fondly at the days when I would get up in the morning and make the family stacks of pancakes, which I took great pleasure watching them gobble up. I used organic whole wheat flour, skim milk and Eggbeaters®, and I was proud of myself for making a nutritious delicious breakfast. Then, I developed diabetes and I had to give up Addictocarbs. Flour is an Addictocarb. Okay, what to do? My nurse, Nicole, a food junkie herself, suggested banana pancakes. "How much flour do you put in?" "None" she said. Intrigued I went directly to Google and was pleased to find many recipes online for this type of pancake. I was pleased to find that my wife, always one of my biggest pancake fans, really liked these alternative pancakes, so I began to experiment. I added cinnamon, which is tasty, as well as diabetes and heart friendly by virtue of the fact it lowers blood sugar, triglycerides, and cholesterol. A quarter teaspoon of vanilla extract has only three calories, so why not? Flaxseed helps reduce the risk of heart disease, cancer, stroke and especially diabetes, as well as giving substance to the mixture. I soon came to the realization that no matter what I put in these pancakes they always come out tasting great. So here it is:
Yield: 4 pancakes
2 eggs beaten(organic Omega 3 if possible) or 1/3 cup Eggbeaters®
1/4 teaspoon cinnamon
1/4 teaspoon of vanilla extract
2 tablespoons of flaxseed meal
2 small or 1 large ripe mashed banana
Smart Balance cooking spray (or Benecol® or olive oil)
Chopped strawberries, peaches or other fruit for topping (peaches, apples, and pears should always be either organic or peeled because of pesticides)
2 tablespoons Light syrup (No high fructose corn syrup)
- Beat 2 eggs in a bowl and add the cinnamon, flaxseed meal, and vanilla extract
- In a separate bowl place the peeled bananas and mash them with an avocado or potato masher, or you can just use a fork. Make sure not to leave banana lumps.
Add the egg/cinnamon/flaxseed/vanilla mix to the mashed bananas and mix well.
- Use a cooking oil spray to lightly cover the pan
- Put the heat on medium low because, unlike regular pancakes, these can burn easily.
- Ladle the mixture onto the skillet and watch it spread out just like a pancake.
- It should only need to cook a couple of minutes on each side; you will know when to turn it when you see the sides beginning to cook through, just like regular pancakes. Take great care in turning them because they are much lighter than regular pancakes.
- Smother the pancakes with chopped fruit (strawberries, peaches or other) and if you choose you can add a tablespoon or two of light pancake syrup (I prefer Log Cabin Lite-No High Fructose Corn Syrup, but lots of brands make similar).