Pancakes (grain-free, dairy-free, low carb)

Pancakes (grain-free, dairy-free & low carb)DSC_0272

Sunday Morning and fresh pancakes, hot off the grill… It is an experience that will always take me back to my childhood and that house on Middle Rincon Road with Dad in the kitchen beating egg whites into stiff peaks that would make Yosemite proud.
It usually was my dad who made Sunday Morning pancakes, though mom could certainly whip up a batch just as well. I guess it was their division of labor, or his labor of love or just the reality of Sunday morning and getting a big family fed and off to Church.  It could have been his way of reminiscing about the Company of two-hundred and fifty soldiers he used to cook breakfast for in the Armed Forces.  Whatever the origin of this  family tradition, it is part of the memory that shapes childhood and therefor life itself.
It has been years since my Dad has made me pancakes, But I still remember the lessons…
“Make sure you beat the egg whites stiff.”
“The pan needs to be good and hot but not too hot… Sprinkle some finger tips full of water on it and see if the bubbles dance… then it is ready.”
Don’t flip it until bubbles start to form in the middle.  27 bubbles is good number.”
Well, The “27 bubbles” rule might have been a tad too literal but you get the idea.
We now have pancake traditions of our own that have included many different recipes through out the years.  Here is one such recipe.  This version is free of grains and dairy, is low carb and is delicious as pancakes or waffles.
2nd Generation “Sunday Morning Pancakes”    
(click here for printable document: S pancakes)
3 eggs (separated)
Add yolks to a bowl or blender
Add whites to separate bowl and set aside
To the yolks, add:
1 1/4 cup almond milk (or other milk)
1/4 cup melted coconut oil (or other oil)
1 tsp vanilla
1 tsp truvia (or pinch of stevia powder)
1/4 tsp salt
Blend then add:
1/3 cup almond flour
1/3 cup coconut flour
1/3 cup ground flax
1 TBLS Baking Powder
Set aside.
Beat Egg whites for several minutes until stiff peaks form when removing betters.  (This step is optional but it is the secret for fluffy pancakes so I recommend it.)
Gently fold batter into egg whites, stirring g-e-n-t-l-y just until combined.
In the meantime, preheat your griddle to a medium heat.  You know it is ready when drops of water sizzle when they hit the pan.  You want to cook these slowly to make sure they are done on the inside.  Watch for air pockets to rise to the surface before you flip.  (It took about 3 minutes on each side for me.)
Makes 8 to 12, depending on size.  Serve warm with butter and syrup of you choice or try my quick and easy  Maple-Butter Syrup.
DSC_1030Maple Butter syrup
1/4 cup butter, melted
1 tsp Maple flavoring
1 Tbls Truvia or other sweetener
Combine and heat and pour over cooked pancakes.
Hey Trim Healthy Mamas…. This recipe is to be enjoyed in an S setting… so go ahead and have a side of bacon and lots of cream in your coffee! Enjoy!
Would love to chat over on Facebook, if that’s how your roll!

Lemon Poppy Seed Muffins (S)


Sweet, tangy and oh-so-lemony Poppy Seed Muffins are on the menu today and you are going to love the moist texture and the zesty flavor of these.  You are also going to love how nourishing and filling they are.  These Lemon Poppy Seed Muffins are grain-free, sugar-free, dairy-free, low-carb but full of flavor.  DSC_0731


I have made these a few times, adjusting the ingredients until I achieved the flavor and texture I wanted.  I decided to use blanched almond for the bulk of it, mostly because I wanted the light color and texture, but I always couple almond flour with a little flax meal and coconut flour.  This cuts down on the cost and I find that the combination of the three makes for a nice “crumb”.

Here is the Recipe:  (pin it for later)

Lemon Poppy Seed MuffinsDSC_0687

4 eggs

1/2 cup Truvia (or equivalent amount of preferred sweetener)

1/4 tsp pure stevia powder

zest from 2 fresh lemons

1/2 cup lemon juice

2 tsp lemon extract

1/3 cup coconut oil (melted)

Blend above ingredients together until smooth


1 and 1/2 cup almond flourDSC_0704

1/4 cup flax meal

1/4 cup coconut flour

4 tsp baking powder

1/4 tsp salt

Add dry ingredients to wet and blend just until fully mixed.

Stir in 1 tablespoon of poppy seeds.

Pour into 12 paper lined or greased muffin tins.

Bake at 350 degrees for 30 minutes.


If you like an extra little zippy-wowza for these muffins… Try an optional glaze drizzled on the top.

Lemon Glaze: (glaze is not dairy free)

4 ounces cream cheese

1 Tbls Truvia

juice from one lemon

1/2 tsp lemon extract

Heat cream cheese enough to soften.  Add the rest of the ingredients and whip until smooth.  Put in a zip-lock back and snip one corner to “drizzle” over warm muffins.


For Trim Healthy Mama’s, This recipe is an S meal or snack.



Coffee Cake (S)

DSC_0324I had the wonderful opportunity to spend time with my entire family over this past Christmas holiday.  Along with the amazing fellowship and delicious food, I have to say that the coffee ranks right up there in the highlights of the trip!  Partly because we would all sit around Mom’s kitchen table sharing and laughing, but partly because we were drinking 100% pure, organic Kona Coffee straight from the slopes of Mouna Kea on the Big Island of Hawaii that my Brother and his family brought to share with us all!  We got to bring a pound of this black gold home with us and have been savoring it on the weekends.  So came the inspiration for this next recipe.  A sugar-free, grain-free, low-carb but Full Flavor Coffee Cake!

Coffee Cake


In a bowl, mix together:

1/4 cup ground flax

1/4 cup coconut flour

1/4 cup almond flour

(or 3/4 cup THM Baking Blend)

2 tsp baking powder

Crush up the clumps, mix well and set aside.

In a mixing bowl combine:

3 eggs

1/4 cup of melted butter 

1/3 cup of sour cream

1 tsp maple extract (you may also use caramel, coffee or vanilla extract)

1/4 cup of Sweet Blend from THM (truvia, erythritol blend or other sweetener may be used but you may need to increase the amount to taste)

Blend above ingredients well then add dry ingredients. Pour into 8×8 square baking dish or comparable dish of your choice.


1/4 cup melted butter 

2 Tbls melted coconut oil (or more butter)

1  Tbls of ground cinnamon

2 Tbls Sweet Blend or other sweetener to taste

1/4 tsp molasses

Mix topping well and spoon onto batter then swirl with a knife

Top with 1/3 cup chopped walnuts or other nuts of your choice.

Bake at 350 for 30 min.

Dairy Free Option:  Used coconut oil or a non-dairy butter spread like Earth Balance in place of the butter and Use coconut milk or coconut milk Kefir in place of the sour cream.

May be served warm, room temperature or cold,

but make sure you have a cup of coffee or tea to go with it!  

Options and Info:

2014-04-011~For a Single Serve, quick and easy, microwave version, find it exclusively on my Facebook Page!

~I have found that the combination of Flax, Coconut
Flour and Almond Flour lends itself to the DSC_0388flavor and texture that I like best.  If you need to sub out one of these for more of another it certainly can be done.  Coconut flour tends to be much dryer so it is not an even swap for almond or flax.  You will need to play with amounts of flours and liquids if you want to make substitutions.

~Plain Greek Yogurt may be subbed for the sour cream, but if you have the sour cream, use it… So yummy!  Full or reduced fat should work.

~This recipe can also work great in muffin tins.  Just portion it out equally into greased muffin tin or use paper liners.

~Pin this recipe on Pinterest.


For Trim Healthy Mama’s, this recipe should be kept in you S fuel setting.

Divided into 8 servings, each one will contain approximately :

2 net carbs, 25 grams of fat, 6 grams of protein and 2 grams of fiber.


Apple Oat Cakes (E)

There is a special menu item that, to my knowledge, is only sold at Starbucks in Hawaii.  Oat Cakes! Oh how I loved to eat those and felt that they must be oh-so-healthy with all their low fat oat-y goodness.  Come to find out that those dense and moist little cakes have 450 calories, 12 grams of fat and a whopping 75 grams of carbohydrates…. No wonder I couldn’t lose the weight from that 3rd baby!  Yikes!!

Fast forward to a trimmer and healthier me but still missing those Oat Cakes… Until now!


Apple-Oat Cake

This quick, easy and economical little Oat Cake has become one of my favorites.

½ cup of Old Fashioned Rolled Oats

¾ cup Oat Flour (ground up oats)

¼ cup Vanilla or Plain Protein powder

½ tsp salt

1 Tbls ground Flax

1 Tbls Baking Powder

4 Tbls Truvia (or use your preferred sweetener to taste)

½ cup unsweetened applesauce

½ cup egg whites (carton or fresh)

1 tsp apple pie spice or cinnamon

1 tsp vanilla

1 Apple (or 1 cup) diced very small.

Pour everything in a mixing bowl and blend with a fork… you don’t even need an appliance for this!

Pour in a greased 8×8 pan or muffin tins.

Bake at 350 degrees for 35 min or until knife inserted in the center comes out clean. Cut into 6 servings


Update:  To make a delightful Peaches and Cream Muffin, use Greek Yogurt instead of apple sauce and diced peaches (frozen is fine) instead of apple.  Delicious! DSC_0081-001

Nutritional Information per Serving: Calories-152, carbohydrates-24, fat-2, protein-10.

For Trim Healthy Mamas, you will enjoy these in an E setting.

Sourdough Wraps & Chips (E)

This recipe is especially for my THM friends who have the munchies but are missing the crunchies!

I came up with this idea after making Gwen’s Bread (which you can find over here at Gwen’s Nest)  It’s an easy, refrigerator sour dough, maybe not quite the super food that you would get from catching all those live spores, but honestly I don’t think I could be nurturing enough to go that route.

But with a few tweaks, I have been making soft, yummy wraps and crispy spicy chips.

So here it what you need.

1 cup of  water

2 tsp yeast

1 1/4 cup whole wheat flour

3/4 cup white flour

2 tsp salt

2 tsp nutritional yeast

1 tsp onion powder

1 tsp paprika

3 tsp truvia or dash of stevia powder

(add any other spices you like, chili powder, curry, garlic, oregano, cayenne pepper… you get the idea)



Dissolve yeast into luke warm water, set aside and let foam

Add flours and spices to a bowl and mix

Add water & yeast and stir with a wooden spoon until there are no dry spots.  No need to knead!

Let rise for 3 to 4 hours at room temperature then transfer the the refrigerator  with a loose cover.

Leave it there for 5 days.

When you are ready to use, bring it to room temperature.

You may use all of it or take out just a handful for one or two wraps.

Flour your counter and rolling pin and roll out into a tortilla shape.

Get it nice and thin and round if you are  talented like my dad who can roll the most beautiful, round tortilla you have ever seen.  But don’t worry, it will taste good even if it is the shape of Africa.

Plop it onto a nice hot griddle or pan.  Cook on one side for 30 seconds or so and then flip.  Cook the other side 1 to 2 min and then flip back to the first side to brown slightly.


Fill with lean meats and veggies for a tasty and filling E meal.

But if Chips is what your are aiming for, there is just one more step.  Cut the wrap into square or triangle or whatever shape strikes your fancy and lay them on a wax paper lined plate.  Pop them in the microwave for 1 minute. Image

I am not gonna like.  They don’t taste like Doritos… But feel free to spice them up as much as you like and maybe you will get close.  They hold up great for dips and salsa but are delicious and crispy all on there own.


(If you are a ThMer, just remember to keep these in an E setting)  Enjoy!