Lettuce Discuss… Chickpea Scramble

eggy beans

Prep time: 5 minutes

Cook time: 5 minutes

Total time: 10 minutes

Author: Lettuce Discuss… Hema & Mako

Recipe type: Chickpea Scramble

Cuisine: Vegan Breakfast

Serves: 3

 Ingredients

1 tin of Organic Chickpeas

1 teaspoon Turmeric

½ teaspoon Cardamom

¼ Cup Hemp Milk

Instructions

Drain and rinse the tin of Organic Chickpeas and empty into a small saucepan on low heat.

Add the Turmeric, Cardamom, and Almond Milk and mix well.

Allow all ingredients to heat for 3 minutes; this will get the Chickpeas to soften. Get a masher and mash all ingredients well.

Cook for another 2 minutes.

NOTE: this refrigerates well and is best served the day after made. Warm it up for a minute and Voila ready to eat!

#Pacific

#GoodHemp

Lettuce Discuss… The Mighty Almond!

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In a ¼ Cup of Almonds there are approximately 132 Calories

Almonds are made up of the following

Vitamin B2 – (Riboflavin) 0.23 mg

Vitamin E – 6.03mg

Copper – 0.23 mg

Biotin – 14.72 mcg

Potassium – 162 mg

Magnesium – 62 mg

Manganese – 0.53 mg

Molybdenum – 6.78 mcg

Phosphorous – 111.32 mg

Fiber – 11%

Monounsaturated Fats and Protein

Almonds are great for your muscles, brain, nerves and your heart.

The oil of the RAW nut contains natural Lecithin; it is high in Monounsaturated Fats (the same kind of fats found in olives). This kind of fat lowers your LDL Cholesterol, which in turn significantly reduces the risk of coronary heart disease and cardiovascular disease. Almonds are as effective as 1st generation statins in lowering your LDL cholesterol.

Almonds are also beneficial in lowering the glycemic index of foods; this lessens the rise in blood sugars after eating. The more almonds you consume the lower your blood sugars will be.

NOTE: Do not try and eat handfuls of sugar filled foods, cakes, sweets, etc… and think you can just eat almonds to get reduce the blood sugars by eating bags and bags of almonds. Balance is always key when living a healthy lifestyle. Sugar will still turn to fat and be stored in your body if taken in excess.

Tip: Take a hand full of almonds or a tablespoon of almond butter 4 times a week. For optimum effects leave the skins on the almonds when you eat them, as there are twenty antioxidant flavinoids present with the skins on.

DISCLAIMER… Due to some information on the internet and from other sources if you have GALL BLADDER or KIDNEY problems see your health professional before you take almonds.

Many Blessings

Mako & Hema

Lettuce Discuss … “That” Chocolate Spread!

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Before we became Vegan we both used to love this “Spread” Once we had a look inside the Ingredients…

We were amazed. Here is the break down and how they get the ingredient.

Sugar: NOT GOOD, Refined sugar is made from a processing and bleaching process, not bleach off the shelf but chemicals that react to make it white. Often Bone Char (taken from the bones of murdered cattle) is used in refining sugar. Unless you know where the sugar comes from it may not be Vegan. Know your food!

Unrefined beet sugar is perfect, no bone char is introduced anywhere near it as are turbinado sugar, organic evaporated cane juice, organic dehydrated cane juice, and organic cane sugar.

Palm Oil: NOT GOOD, Our old friend Palm Oil. Palm oil is worse in some instances than animal fats (not that I would ingest either) Palm Oil causes Hypertension, It is high in fat, it is a saturated fat, its high in cholesterol, it is also reported to block the receptors in the brain that shout out “I’m full, stop eating”. Palm Oil also causes inflammation that is linked to insulin resistance (type 2 diabetes)! It’s associated with obesity and other metabolic disorders. On a humanitarian level the planting of palms for palm oil is cutting back the natural environment for Orang Utans, if they could speak I would imagine they would hate palm oil too.

Hazelnuts: GOOD, some people are allergic to hazelnuts but they are generally good for you. They are rich in dietry fibre and folates, are a great source of energy, contain vitamin E, they are full of health promoting phyto chemicals. Pretty good and quite sweet too. We avoid them here because Hema is REALLY allergic so we have no cross contamination.

Cocoa: GOOD, Cocoa solids are one of the richest sources of flavanol antioxidants. Oh yeah, cocoa is great for migraines, menstrual pains, and just tastes really good. No complaints over cocoa.

Skim Milk: NOT GOOD, A study conducted by the University of Hawaii in 2007 suggested that drinking, using in cooking of low fat milk (skimmed) may increase the risk of low-grade prostate cancer tumors. Did you know that to get a cow to produce milk they first get it pregnant and then take the calf away so it keeps producing milk!

 Whey (milk): NOT GOOD, derived from milk see above.

 Lecithin (soy): NOT GOOD, see our blog on soy lecithin

Artificial Vanillin: NOT GOOD, artificial vanillin is made up from petroleum! Yep if you want some fuel (and I mean FOSSIL Fuels) eat nutella and other chemically derived spread! However, Organic Vanillin is good.

Next up: Our recipe for a Super Delicious Vegan Chocolate Spread!

Many Blessings!

Mako & Hema

Lettuce Discuss… How to Make Vegan Gluten Free Pasta Taste Great!

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Lettuce Discuss… How to Make Vegan Gluten Free Pasta Taste Great!

In our experience Vegan gluten free pasta tastes like cardboard!

However, we have learned (by experimenting) to make it taste great!

This is a quick and easy recipe to make.

This is all subject to how much pasta you want whether you want a lot or a little for yourself so we will assume that its one person average portion.

Ingredients

½ cup of Organic Brown Rice Pasta

1 Jar of Organic Vegan Marinara Sauce

Olive oil

Sweet Basil Pesto Sauce (we use this to add as a spice not as a sauce)

Earth Balance Vegan Soy Free Spread. (It’s the one in the Red Tub)

A palm full of almonds, optional!

(You can also add vegetables to this if you feel like but we are assuming a basic pasta marinara)

Method

First we want to boil a pan of water.

When the water is boiling add a tablespoon of olive oil to the water. This will help to stop the pasta sticking to itself.

Then add the pasta. Be careful not to over cook the pasta as it will go limp and soggy. Check it very regularly as Vegan Gluten free pasta has a habit of over cooking really quickly.

When the pasta is cooked drain it under cold water. Leave it to sit for a minute so it drains completely.

Then get your small wok or small frying pan, place a Tablespoon of the Earth Balance soy free spread (butter) in the pan and melt the butter. Not too hot or it will burn this is all done on a really low heat.

Then add the pasta, once the pasta is in the pan we sprinkle 1 teaspoon of the “simply organic sweet pesto sauce powder” over the pasta. Then add the palm full of almonds (if desired) this gives it a nice crunch and flavour!

Fry this up, Constantly stir this (DO NOT LET IT SIT). The pasta will start sticking to the pan, (this is ok) this is what gives the pasta the flavours. You want to cook all the water out of the pasta- (don’t worry about cleanup, just soak the pan in some water and it will lift easily due to the NON GLUten) at this point you can add your desired (if any) vegetables.

Once cooked add the marinara sauce to your liking, you may like it dry or wet.

Let it cook until the sauce is hot or to your liking.

Then serve and enjoy!

This is how you keep your pasta tasting like pasta not cardboard!

Many Blessings

Mako and Hema.

Lettuce Discuss… Gluten, what you should know!

Gluten

Lettuce Discuss… Gluten, what you should know!

Gluten consists of two proteins… gliadin and glutenin. It is the gliadin part that people react negatively to. Gluten is a name for a family of proteins found in wheat, barley and rye. It is also found in spelt, triticale, kamut, faro and einkorn these are close relatives of wheat. Sometimes the term is used to describe rice as in Glutenous, this is in fact totally wrong -rice protein has no gluten and is therefore safe to eat.

Here’s the dilemma, Oats do not contain Gluten. They are Gluten free. However, the way Oats are processed in the USA and Britain cross contaminates with Gluten and in some instances they add wheat flour to the Oats as a thickening agent. If they are really Gluey and stick elastic when cooked guess what, that’s the GLUten. The word itself is derived from Latin for GLUE.

So when you go to buy Oats, make sure it says “Gluten free”, that’s what we do!

Anyone who has tried to remove gluten from their diet will tell you that gluten is in almost everything. As a common additive it is found in thousands of processed foods, and that’s where the major problem is found.

Gluten can cause damaging health issues on its own, but processed gluten is even worse especially when its added to processed foods like pasta, bread, oatmeal, and cereal.

Gluten typically in its natural form is not harmful for people who are healthy, if taken in very small amounts, but off a factory conveyor belt somewhere after being processed, it becomes a substance that the body will not tolerate and in some instances is very toxic.

Wheat Gluten Can Cause the following…

Celiac Disease

When gluten is exposed to the cells of the immune system in the digestive tract, they believe it is coming from some sort of foreign body, like a bacteria. This then Causes the immune system to “mount an attack”, against it. The Gluten proteins are then attacked by the immune system, which also attacks “tissue transglutaminase”, this is an enzyme found in the cells of the digestive tract.

Therefore, Celiac disease is known as an autoimmune disorder because the system attacks both the Gluten and the body’s own cells in the intestinal wall.

Be warned this reaction can cause degeneration of the intestinal wall and also lead to various nutrient deficiencies and digestive issues such as anemia and fatigue. These can lead on to many more serious and life threatening diseases, rheumatoid arthritis, lupus, and multiple sclerosis.

Gluten Sensitivity

Anotherdisorder called Gluten Sensitivity is much more common in the general population, this basically means having some sort of adverse reaction to gluten and an eradication of these symptoms is obtained through removing Gluten from your diet. If you have reaction to gluten but celiac disease is ruled out. The technical term is “non-Celiac gluten sensitivity”. There is no attack on the body’s own systems with Non-celiac gluten sensitivity. Many of the symptoms however mimic those in celiac disease, these include bloating, stomach pain, fatigue, diarrhea, also joints and bone pain.

Gluten Can Cause Adverse Effects In People Who Don’t Have Celiac Disease or Gluten Sensitivity

I know that this sounds contradictory but we are using examples from modern (chemical Medicine reports), which are often contradictory anyway. If for instance you have “Irritable Bowl Syndrome” or (IBS) which is very common affecting about 14% of US citizens and you eat a gluten diet the Gluten will have a negative effect on the function of the intestine as a barrier to the bloodstream. This is due to the fact that Gluten causes the intestine to become inflamed and degenerates the lining. This then allows leakage into the bloodstream. This is also true of anyone who suffers with Gastro intestinal problems, ulcers and lesions to name two.

Studies show that individuals (especially IBS patients) who have not been diagnosed with gluten sensitivity do have negative and adverse reactions to gluten. However, according to many doctors this isn’t happening! You just have IBS or Ulcers; it can’t possibly be Gluten Insensitivity.

 

Gluten May Be Addictive

Do you get unnatural cravings for bread? Doughnuts? These are common cravings right? Maybe not.

When you break gluten down in a test tube you will find peptides (small proteins) called exorphins. This is a peptide not formed in the body but they can activate *opioid receptors in the brain. The vicious circle is you eat gluten, the brain says, “I like gluten” then it sends signals saying “more gluten NOW”!

It is a well-known fact that sugar is the most addictive food item but, did you know that wheat is the second most addictive?

*(Opiods are the bit that says I NEEEEEED that again, it controls the addictive bit of your brain)

Some Brain Disorders Have Now Been Associated With Gluten And Sufferers Now See Dramatic Improvements On A Gluten-Free Diet

Lets get technical for a minute. The official name for this is “Gluten-Sensitive Idiopathic Neuropathy”, in 53 patients who were involved in a study 57% (30 patients) had antibodies in their blood attacking Gluten. The main neurological disorder that gluten has been attributed to is “Cerebellar Ataxia”; this condition in the brain affects the ability to coordinate balance, problems with speech and movements. It is now known that Ataxia is linked directly to Gluten Consumption. This causes irreversible damage to the brain and is called “Gluten Ataxia”. Patients have shown slight improvements to this condition when they completely remove Gluten from their diets.

 Other brain disorders that respond really well to a Gluten Free diet are…

Autism: several studies show improvements in symptoms when they follow a Gluten free diet.

Epilepsy: there are many reports from epileptic patients saying that they have significant improvements by removing Gluten from their diet.

Schizophrenia: these patients see enormous improvements by having a Gluten Free Diet.

Autoimmune Diseases

Autoimmune diseases are diseases in which the body’s immune system attacks organs and or anything found naturally within it.

Many statistics show a relationship between autoimmune diseases and Gluten. These include Celiac disease as mentioned above, Hashimotos Thyroiditis, Hyperthyroidism, Hypothyroidism, Graves disease, Type 1 Diabetes, and Multiple Sclerosis to name a few. Removing Gluten completely from the diet has seen many improvements in all of these diseases.

We are not saying it is a cure for any of these conditions, but what we are saying is “what have you got to lose”?

You will see the benefits of a gluten free diet pretty much within a week or two. For me the weight started to drop off. I was feeling more comfortable after eating. The permanent swelling and bloating that I had in my stomach disappeared!

Give it 1 month without Gluten and see if you feel better, I would wager that you do!

We both did and still do. We have no cravings for donuts or bread as most things we can find Vegan, Gluten and soy free. If we cant, we make it ourselves. See our pancake blog!

 Many blessings

Mako and Hema

Lettuce Discuss… Borscht (Beetroot Soup)

soup

Lettuce Discuss… Borscht (Beetroot soup)

See the previous blog for the health benefits of beetroot.

Ingredients

1 large onion

5 fresh beetroot

3 large tomatoes

3 garlic cloves

1 tablespoon of sunflower or olive oil

1/4 teaspoon of fresh ginger

Sea salt

Black pepper

Boiling water

(May Add Cooked White Potatoes, Cilantro, and or Bay Leaves as a garnish to add more flavor)

Method

Add oil to large soup pan.

Chop the onion into small pieces and add the garlic. Fry gently (be careful not to burn them)

Peel the beetroots and cut in big chunks and add to the pan.

Add Boiling water to the same pan -add just enough water to cover the beetroot.

Add the ginger.

Simmer on a low heat for 20-30 minutes (do not boil).

Blend tomatoes in a food processor (or blender), then add to the pan.

Bring to a boil -as soon as it boils turn down the heat to simmer for a further 15 minutes.

Add a sprinkling of sea salt and some of black pepper.

                  You may also like to add steamed or cooked white potatoes, cilantro, and or

                  bay leaves as a garnish to add more flavor!

Serve, eat, and enjoy. Feel the goodness!

Simple Juice Recipe

1 Beetroot (wash, slice it, and run it through a juicer) drink!

If this is not to your taste add 1 apple or 1 carrot to sweeten the flavor.

Lettuce Discuss… The Health Benefits of Beetroots

beetroot

Lettuce Discuss… the health benefits of Beetroots

 The little red vegetable that packs a punch of goodness!

The beetroot contains 20 times more nitrates than any other vegetable.

Beetroots contain sodium, magnesium, calcium, and phosphorous all beneficial minerals for the body,

Beetroot juice is a rich source of natural sugar and is considered one of the best in vegetable juices as it contains potassium, sodium, calcium, sulfur, phosphorus, iodine, chlorine, copper, vitamins B1 (thiamine), B2 (riboflavin), B3 (niacin), B6 (pyridoxine), C. Although rich in digestible carbohydrates, the juice is low in calorie content and has good amount of proteins and amino acids.

Beetroot contains Folic Acid: This is important in cell division and growth. Children and adults need folic acid to produce healthy red blood cells and prevent anemia.

Cleanses the Colon, Strengthens your gall bladder, and liver: Eating the beetroot naturally de-stresses the colon, you may have more bowel movements after eating but this is natural. It supports and strengthens the liver and gall bladder too. Removing stress from both organs.

Cleanses Your Blood: Removes the toxins from your blood as it is a great anti oxidant!

It Boosts your immunity: Encourages the bodies’ natural immune system! (This is especially important for people who battle autoimmune disorders- Autoimmune disorders are by definition, your own cells attach itself. However eating or juicing 2-3 times a week will put your body back into balance, healing itself rather then on the attack)

Fights Cancer: Betacyanin, the pigment that gives beetroot its velvet deep color, is an antioxidant that possesses anti-cancer properties. In 2011, a study carried out by Howard University in Washington, USA,  found that betacyanin slowed tumor growth by 12.5 percent when exposed to prostate and breast cancer cells.

Heal Acne: The great number of anthocyanins within beetroot, has a positive impact on the condition of skin and hair. Beets can improve complexion, reduce inflammation, help with dry skin, reduces freckles and age spots and makes your skin younger looking just by drinking the juice is sufficient. However, it can be rubbed directly on to the skin -it may stain a little so its best if you are not on your way out. The stain naturally gets absorbed into your skin.

Beetroots can Eliminate and Prevent Cellulite: Take 3 medium beetroots and grate them, to this add 3 tablespoons of honey (Raw is best) and 1 tsp ground black pepper.  Place the mixture onto the areas to be treated and then wrap over the area with cellophane. Leave in place for 30 to 40 minutes and rinse it all off.  If you then repeat this once a week your skin will become smooth and visible signs of cellulite will disappear.

Beetroot can be used as a Facial Toner: Mix one beet with 1/2 cup chopped cabbage and ¼ cup of water. Blend them together really well so they will sit in an ice cube tray. Freeze the cubes in the freezer. Any time you feel you need to rejuvenate your skin, rub one ice cube over your face. It will feel fresh and rejuvenated. (Best to do before bedtime to allow the stain to naturally absorb).

Beetroot is a Great source of iron: Iron is used in the body for many reasons but mainly for carrying oxygen to the blood cells. Approximately 2/3 of iron in the body is found in hemoglobin (the red protein found in blood).

Beetroot Protects against Heart Disease:Nitrates lower blood pressure because bacteria in the mouth and gut convert it into the gas nitric oxide, which relaxes and widens the blood vessels, allowing blood to circulate more freely. (This natural process may help with headaches and migraines, by allowing the blood to flow).

Lowers blood pressure: A 2010 study carried out by Queen Mary’s University in London found that drinking just one 1 cup (US) or 250 ml (EU) of beetroot juice a day dramatically lowered blood pressure for several hours.

Treats and cures boils and abscesses: By drinking the juice or eating the vegetable, in addition, you can apply it directly to the infected area too by cutting the beetroot and rubbing it on. (Make sure to dispose the used beetroot into the trash after applying to the skin).

Full of fiber: Fiber is an important part of a healthy diet. A diet high in fiber has many health benefits. It can help prevent heart disease, diabetes, weight gain, some cancers, and can also improve digestive health.

It may be a small vegetable but it does pack a lot in!

We will add a recipe for juicing and a soup next!

Many blessings

Mako and Hema

Lettuce Discuss… The Mighty Lime.

The Mighty Lime

The Mighty Lime

What are Limes good for?

Respiratory Disorders: The flavonoid-rich oil obtained from lime is used extensively in anti-congestive medicines such as balms, vaporizers, and inhalers due to the presence of Kaempferol (Kaempferol is a flavinoid that can also reduce lung cancer incidence). Just scratching the peel of a lime and inhaling it gives immediate relief for congestion and nausea.

 Heal mouth ulcers, digestive wounds and piles. The root cause of mouth ulcers and wounds in the digestive system is a vitamin C deficiency, because the lime is very high in Vitamin C and Flavanoids it helps heal ulcers and wounds in the digestive system and excretory system while providing relief from constipation, it eradicates all the root causes of piles. Flavonoids inhibit microbial growth and potassium and Flavonoids help heal ulcers and wounds.

 Rejuvenate the skin, reduce body odor and dandruff.  Limejuice and its natural oils are great for the skin when consumed internally or applied externally. By rejuvenating the skin it keeps the skin shiny, protecting it from infections and reducing body odor due to the presence of a large amount of vitamin-Cand Flavonoids. Both are class-1 anti oxidants, and have antibiotic and disinfectant properties. When applied directly to the skin, the acids scrub dead cells away, cures dandruff, rashes, bruises, and heals acne.

Help digestion, and ease constipation.The scent of the lime causes your mouth to water which aids primary digestion (releasing the digestive saliva in your mouth before you even taste it). The Lime acidity does the rest. The Flavonoids (the compounds found in the fragrant oils extracted from lime), stimulate the digestive system and increase production and secretion of digestive juices, bile and acids. The Flavonoids stimulate the peristaltic motion. The ample amount of acids in lime helps clear the excretory system by cleaning off the digestive tracts. The roughage present is also helpful in easing constipation, although the high acid content is the most beneficial source. An overdose of limejuice with salt also acts as an excellent purgative without any side effects, thereby relieving constipation effectively.

 Excellent for women’s health. Limes contain calcium and folate, these nutrients are important for post-menopausal women and women of child-bearing age. A single fresh lime contains 22 milligrams of calcium and over five micrograms of folate. This is a substantial amount for a small fruit. Lime peels can combat aging skin. The peel contains a melanin inhibitor. With age and UV ray exposure, melanin, which gives skin its pigment, can build up and appear as spots on your skin. Treating skin to a mask with bits of lime peel in it could reduce this hyper pigmentation.

 Regulates sugar absorption in diabetics.According to the American Diabetes Association, limes are considered a diabetes super food. The high levels of soluble fiber make it an ideal dietary aid and helps to regulate the body’s absorption of sugar into the bloodstream, this reduces the events of blood sugar spikes which are a serious risk to a diabetic. Limes have a low glycemic index, this means they will not cause unexpected spikes in glucose levels.

Protects the eye from aging and infection. The Vitamin-C anti oxidant properties protects the eyes from aging and macular degeneration. The flavonoids protect the eyes from infections. (Just by eating lime it protects) DO NOT put directly in your eye- it will hurt.

 Can aid in weight loss.A glass of warm water with a full lime’s worth of juice is an excellent weight reducer as well as a brilliant refresher and antioxidant drink. The citric acid in lime is an excellent fat burner. If you drink two glasses a day you will see results within a week.

Prevents heart disease.That same soluble fiber which can help diabetics maintain their blood sugar levels can also lower blood pressure and eliminate the presence of LDL cholesterol (“bad” cholesterol). The soluble fiber cuts down on inflammation of the blood vessels, this is known to be a preventative measure against heart disease, heart attacks, and strokes.

What is the Lime made up of.

Nutrients, (these are all daily values and are per 3 ½ ounces or 100g)

Dietry Fiber11%

Carbohydrates4%

Calories2%

Protein1%

Fat0%

Vitamins

Vitamin C48%

Thiamin2%

Folate2%

Vitamin B62%

Pantothenic Acid2%

Minerals

Calcium 3%

 Iron3%

Phospherous2%

Potassium3%

Copper3%

 There are many more uses for the little lime that we haven’t mentioned!

In short- It’s great for you! Make lime your friend!

Many Blessings!

Mako & Hema

Lettuce Discuss… Organic Maple Syrup

Maple sap being collected

Maple sap being collected

Lettuce Discuss… Organic Maple Syrup

When I make our pancakes, I like the bittersweet flavor that is typical among us Brits, I like the sugar and the Lemon or the Lime. However my favorite sweetener is Organic Maple Syrup. Not only because it tastes good but it also has additional benefits. Yes a sweetener with healthy side effects! This doesn’t mean go eat it every day. Moderation is the key with any sugar.

Lets start with how Organic Maple Syrup is made,

The simplified version is this…

You tap a maple tree with a hole put a tube in the hole and collect the sap in a bucket. You then boil the sap and evaporate most of the water so that the sap gets thicker. You then have maple syrup! There are no additives, no chemical process other than the heating up of the sap.

How It’s Graded…

Organic Maple syrup in the United States is graded by color, as either Grade A or Grade B. Grade A is a lighter color then Grade B, and is made from the first sap tapped from the maple tree. Grade B is darker in color, and made from the last stages of the sap tapped from the maple tree.

What’s in it?

The sap from the xylem and water. That’s it!

Organic maple syrup has a relatively low mineral content, it consists mainly of potassium and calcium. It also contains significant amounts of zinc and manganese.

It is reported the darker the color (Grade B) the better the syrup is for you. It has been seen to have more concentrated anti oxidants, calcium and zinc.

It is also “reported” that the natural antioxidants found in organic maple syrup – inhibit two carbohydrate-hydrolyzing enzymes that are relevant to type 2 diabetes.

Did you know, compared to honey, maple syrup has 15 times more calcium and 90% less sodium.

It doesn’t stop there- the University of Rhode Island (URI) has now identified 54 compounds in maple syrup, which is double the amount previously reported, many with antioxidant activity and potential health benefits. In laboratory studies, they acted as anti-cancer and anti-inflammatory agents.

Read the full report here…

http://healthnewsreport.blogspot.com/2011/04/maple-syrups-health-benefits.html.

Therefore next time you have pancakes just pour some maple syrup over, feel happy and enjoy.

Many Thanks and Blessings

Mako and Hema

Lettuce Discuss…Vegan Blueberry Buckwheat Pancake Recipe!

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Heart Healthy Eating,  Blueberry Buckwheat Pancake Recipe!

Background information,

Buckwheat is not a wheat or a grain and has no gluten. It is derived from the seeds of a flowering plant, which are ground into a flour, this is commonly used in making granola bars, cakes, crackers and some breads too.

Buckwheat is beneficial in treating some of the symptoms of type 2 Diabetes, high blood pressure and lowering cholesterol all due to the Flavonoids it contains.

The Rutin it contains, is also known to strengthen the capillary walls.

The Blueberries in the recipe are a healthy Super-food, they contain Folate (B12), Beta-carotene (great for your eyes) and Vitamin C.

As a sub note, a handful of blueberries are beneficial in the treatment of migraine.

Recipe

Ingredients,

1/2 cup of Buckwheat Flour

1/2 cup of Rice Flour

1 teaspoon of Raw Sugar

Half a banana (this is to replace the egg)

1 and 1/4 cups of any of Almond Milk or Rice Milk or Hemp Milk (always try and buy ORGANIC)

1 tablespoon of coconut oil

2 teaspoon of vanilla

3/4 cup Fresh or Frozen Blueberries (thawed)

Directions

Step 1:             in a medium sized bowl mix the raw sugar and the flour together.

Step 2:             in a separate bowl mash the banana until it is a pulp, mix in the milk, oil and vanilla and beat until all combined together.

Step 3:             combine the dry mix and the wet mix and beat until smooth. Stir in the blueberries but do not beat as this will burst the blueberries open.

Step 4:             heat a lightly greased griddle pan or heavy skillet over a medium heat. You can test to see if it is hot enough by dropping a couple of drops of water in the pan. If the water dances across the surface it’s ready.

Step 5:             for each pancake pour 1/4 cup of batter onto the hot surface, spread the batter to about 4″ in diameter. Cook over the medium heat until the pancakes are brown underneath, turn them over and cook the other side, when the edges look a little dry roughly 1 or 2 minutes per side you are ready to serve.

This recipe makes approximately 6 pancakes of 4″ diameter.

Many Blessings

Mako and Hema