The recipes below are healthy, natural, whole food breakfasts that are delicious and will impress your Valentine!
These savory pancakes are similar to Chinese and Korean pancakes, but are made with whole wheat flour. They may not be completely authentic, but they are easy to make and even easier to eat. You could experiment with other finely chopped or shredded veggies too, such as carrots or bell peppers.
|Prep time||5 minutes|
|Cook time||30 minutes|
|Total time||35 minutes|
|Meal type||Appetizer, Breakfast, Lunch, Main Dish, Side Dish, Snack|
|Add eggs to a large bowl and whisk. Add water and flour and whisk until well combined.|
|Slice green onions into 1-inch pieces. Add to batter, along with salt.|
|Heat a medium nonstick skillet over medium heat. Add about 1/2 teaspoon oil to the pan to lightly coat the bottom.|
|Add about 1 cup of batter to the pan. Swirl the pan to make the pancake an even round shape, and use a wooden spoon to spread out the scallions if necessary.|
|When the edges start to brown and the underside is golden brown, about 3-4 minutes, flip the pancake. Continue cooking until the underside is golden brown, another 3-4 minutes. Set aside and repeat steps 3-5 until you've used up all the batter. Cut into wedges and serve with dipping sauce.|
|Whisk together ingredients for dipping sauce.|
1/2 cup onion, diced
1/2 cup red bell pepper, diced
1/2 cup poblano pepper, diced
2 cups zucchini, shredded
1/4 cup green onion, sliced
4 eggs, whisked
1/2 cup almond meal
2 teaspoons minced garlic
1 teaspoon cumin
salt and pepper to taste
coconut oil for cooking
Heat a frying pan over medium heat and add about 1 teaspoon coconut oil. When the pan is hot, add onions. Cook 1-2 minutes, then add garlic, and cook for 30-60 seconds until fragrant. Add bell peppers and poblano peppers. Cook until vegetables are somewhat tender and onions are somewhat translucent. Set aside.
In a medium bowl, combine zucchini, green onion, eggs, almond meal, cumin, salt and pepper, then stir in cooked pepper mixture. Preheat a nonstick pan (such as cast iron or ceramic, not Teflon) over medium heat and add about 1/2 teaspoon coconut oil. Once pan is hot, add about 1/4 of the zucchini mixture. Once the edges are cooked and the underside is golden brown, flip the fritter. Cook until the underside is golden brown.
Note: If you don’t have almond meal, you could try coconut flour or whole wheat flour, but I haven’t personally tried it.
3 tablespoons coconut flour
1/4 teaspoon baking powder
2 large eggs
1/3 cup unsweetened almond milk
1/2 teaspoon virgin coconut oil
8 drops liquid stevia or sweetener of choice
Blueberries, fresh or frozen (optional but highly recommended)
In a medium bowl, whisk together coconut flour, baking powder, and salt. Add eggs, almond milk, and liquid stevia, and mix very well until smooth. Preheat a nonstick pan over medium heat and melt the coconut oil in the pan. Pour about 1/4 of the pancake batter into the pan for each pancake. Drop in blueberries or other mix-ins into the pancakes. When the bottom of the pancake is golden brown, flip and let the other side cook until golden brown.
I don’t have an exact recipe for Blueberry Chia Jam, but you basically heat frozen blueberries (~3/4 cup?) in a small saucepan with a small amount of water (1/4 cup?) and some chia seeds (1 Tbsp + 1 tsp?). Cook for 5-10 minutes, mashing blueberries as they soften. Add sweetener of choice if you want. Eventually, it will thicken and be jam-like. You can also make this with other frozen berries (add 1 tsp lemon juice for strawberry) but it may not look as pretty with the gray chia seeds.
Popular Breakfast Restaurant Short Stack (3) Buttermilk Pancakes (Source http://www.ihop.com/-/media/ihop/PDFs/nutritionalinformation.ashx) without fruit, butter, or syrup added:
Fat: 15 g
Trans fat: 0.5 g
Carbs: 69 g
Fiber: 4 g
Sugar: 13 g
Protein: 13 g
Coconut Flour Pancakes (with 1/2 cup blueberries in parenthesis)
Calories: 275 (295)
Fat: 17.5 g
Trans fat: 0 g
Carbs: 14 g (19 g)
Fiber: 8 g (10 g)
Sugars: 1.5 g (8 g)
Protein: 16 g (16.5 g)
Time: 15 minutes
2 Scoops Vanilla Protein Powder
1/2 tsp Baking Powder
1 tsp Pumpkin Pie Spice
1 tsp Ground Ginger
3/4 Cup Unsweetened Vanilla Almond Milk
1/2 Cup Pumpkin Puree*
4 tsp Unsulfured Blackstrap Molasses
1 tsp Vanilla Extract
In a large bowl, combine protein powder, baking powder, pumpkin pie spice, and ginger. Mix in remaining ingredients and stir until well combined. Preheat a skillet and add a little coconut oil to prevent sticking. Drop pancake batter onto hot skillet and flip when edges start to turn brown. Repeat until all batter is gone.
*You can also make these pancakes without pumpkin puree. Add more almond milk to reach a pancake batter consistency.
Time: 10 minutes
1 Cup Vanilla Protein Powder*
1/4 Cup Cocoa Powder
1/2 tsp Baking Powder (aluminum free)
2 Large Eggs
1/2 – 1 Cup Unsweetened Vanilla Almond Milk
1/2 Banana, Mashed (Optional)
1/4 Cup Mini Chocolate Chips (Optional)
1 tsp Coconut Oil
1. In a medium bowl, mix protein powder, cocoa, and baking powder. Whisk in eggs, almond milk, banana and chocolate chips.
2. Preheat a ceramic coated fry pan and add 1/4 tsp coconut oil before cooking each pancake. Pour 1/4 of mixture into pan. Flip pancake when edges begin to dry. Repeat 4 times to make 4 medium pancakes.
3. Top with desired toppings, such as natural almond butter (above), organic strawberries (below, thawed from frozen), organic blueberries, etc.
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