Perfect Fluffy Oat Pancakes

Venturing into egg-free baking and cooking can sometimes be a bit of an intimidating process. Eggs are used as a binding agent in many baked goods, and sometimes for leavening. When you subtract eggs from a recipe that calls for them, often the result is a crumbly or gummy mess, or completely flat.

Pancakes are a simple way to start incorporating egg-free options in your weekend baked treats. I’ve made some pretty flat, sticky textured pancakes over the last 8 years of vegan baking – so I know how they can pretty easily go south for satisfaction value.

These pancakes were born from a desire to make something that is:

  • Healthy
  • Whole grain
  • Fluffy and light
  • Vegan (free from eggs and dairy)
  • Quick to throw together

My son is a “pancake monster” and routinely inhales four pancakes, PLUS additional breakfast foods. Given his love for pancakes any day, I wanted a mix that was already put together, and could easily be measured out without following a recipe every time I make them.

To prepare as a “pancake mix” – just stir all the dry ingredients together and store in a zipper bag or container. When ready to make, Measure out 1:1 ratio of dry ingredients with your choice of milk. (I.e. 1 cup of dry mix + 1 cup of milk + 1/2 T. ACV, 1/2 tsp vanilla.)

Let me know if you try these and what you think! The AP flour could probably be subbed for simply oat flour or GF AP flour to make these gluten-free, but I haven’t tried with these ratios to say if it affects the fluffiness/lightness of the texture.

Perfect fluffy oat pancakes

1/2 cup organic AP flour

1/4 cup oat flour (ground whole oats)

1/4 cup quick oats (or old fashioned)

1 T baking powder 

1/4 tsp salt 

1/4 tsp cinnamon 

1 T monk fruit sweetener or xylitol 

2 T coconut (optional)

1 cup nondairy milk (such as unsweetened almond)

1/2 T apple cider vinegar 

1/2 tsp vanilla

Mix all dry ingredients (can be mixed in advance like a pancake mix to store for later!).* Whisk ACV in milk and let sit a moment to curdle. Mix into the dry and add vanilla. Let the batter rest 5-8 minutes while your skillet heats. Measure by 1/4 cup fulls onto the skillet flipping when golden browned. Top with your choice of favorite toppings! 

*I routinely quadruple this recipe and then store as a dry-mix for a quick prep on a weekend morning. Measure out by 1 cup dry + 1 cup milk + 1/2 T. ACV + 1/2 tsp vanilla.

Making Space

In a society where fullness and success is equal to the amount of “stuff” you can pack into a day and a life, I’ve been doing some mindful thinking about “emptying” out some things to make some space.

Really, this practice started with the onset of quarantine this spring.

We were all jarred from our “normal” and left to question what are the activities we truly value, and who are the people we truly crave and need in our lives. We slowed down, simplified, spent more time at home, and opened up space in our lives — even if we didn’t really want to or choose to. 

This has looked different for everyone, and continued or ceased to varying degrees. But the reality is, everything changed in some way for all of us back in March. And we are left either nursing wounds and healing from traumas, and/or examining what this “new normal” looks like and trying to fill in gaps with what we know between what we don’t know. (Maybe we are left with all of the above.)

I had a beautiful conversation recently with my friend whom I admire deeply. Kendra has been through the ringer this year, with unparalleled struggles and challenges amidst what’s been an overall bitter and tense year for most of the world with uncertainties. She has been going through a journey with breast cancer during a world-pandemic, and experiencing transitions in her entrepreneurial businesses as well. Through it all, she is one of the most positive, inspiring individuals I am honored to know, and keeps reevaluating what new opportunities lie on the horizon.

We talked about clearing space, and leaving space, in a simple analogy about cleaning out the fridge. You know when life gets busy and you have barely been able to make food at home, or you let those leftovers sit in the fridge for well past their consumption point? Well, there comes a time when we have to open the door, acknowledge that we missed our opportunity to use the produce and eat the food, and toss it. It needs to be cleared out. It’s done, it’s no good, and it’s gone bad. Toss.

The impulse (for me, and many of us) in this situation is first: to blame ourselves and gripe about wasting food; and then to make a list of things I “need” and go to the grocery store to fill the shelves again with renewed intentions to Make All The Food and Do Better.

But what if we don’t immediately rush to fill the open shelves? What if we re-examine what we are left with, and decide to get creative? What if we remember that we actually have a whole pantry of food as well, and can find ways to hold off on the impulse to immediately refill the fridge?

It’s uncomfortable to be left with space. It forces us to look at what is left outside of the immediate and cursory view of our needs. We need to get creative with what we have, and see that life can and will go on, and our bellies and minds will not starve. 

Just in the last four weeks, after months of planning for my new school year with my voice studio, I had five students fall off from my roster last minute. Five spots. I had been planning on the return of several students from last year, and the starting of a few new ones I had been in communication with for a few months. And then bam. Nope. Not returning. 

It hit me hard. My first thought was frustration, followed by a deep seeded insecurity (what did I DO wrong? Why don’t they like me!?). Then came panic and worry about what that means for my planned income. And then the intense urge to immediately start marketing and seek out as many new students as possible to Fill Up Space in my allotted spots.

As I’ve sat with this new openness, I’m coming to see that it’s not the worst. We will be okay financially. The space is giving me a chance to have openness on weeknights where I would normally be crammed into mental focus from 3:45-8:00 pm. It’s lightened my load. And I can focus on filling space with the quality students that really truly want to learn and continue in this path of music with me. 

Another way I’ve been challenging myself to be ok with space is by deleting Facebook from my phone. I’ve found myself mindlessly scrolling for upwards of hours cumulatively on and off throughout most days, with nothing of substance to show for it. What could that space in my day allow for me to do instead? What do I gain from feeling frustrated and depressed by political posts and caustic comments on threads of divisive vitriol? Nothing. Clear it out. Be done with it. Toss it. It’s gone bad.

In the month of September, I’ve also made a challenge for myself to stop drinking alcohol. Like so many during this stressful year, I’ve settled into a habit of a few glasses of wine most nights of the week, and although I don’t think that’s the worst thing, I feel like I could do with a break from it mentally and physically. So I’ve shifted focus to other habits in the evening for unwinding. What does this space look like? It may look like ice cream sometimes, or a cup of hot tea. Maybe it’s an earlier bedtime, or sparkling water in a pretty glass. Although I really miss wine every night, I’m glad to be doing this experiment (with two planned breaks – a wedding, and a special date 9/26).  

As we lead into a new season, I challenge you to consider what making space can look like in your life. Maybe you work to create space where you’ve felt stifled and overwhelmed. Or maybe you simply re-evaluate what the space looks like that’s been left in the wake of this year of pandemic and stress. 

We can choose to do with the space whatever we want.

““You have brains in your head. You have feet in your shoes. You can steer yourself any direction you choose. You’re on your own. And you know what you know. And YOU are the one who’ll decide where to go…” 

– Dr. Seuss from “Oh the Places You’ll Go”

Skillet Chili with Spaghetti Squash

 

IMG_3773I am a big fan of meals that work together lots of my favorite vegetables and spices into one skillet, and provide for delicious “planned over” meals for lunches later! In my coaching clients, we work through many quick and easy meal ideas that build on this concept of combining existing fresh vegetables you enjoy with new flavors, and using previously prepared staple ingredients to make the process fast and simple!

Tonight’s meal was not quite as fast as many others I make on a weeknight, simply for the fact that I had to cook the large squash first, which made it a perfect Sunday dinner when I’m busy preparing other things around my home. Roast the squash in advance to make this a super fast weeknight meal!

[yumprint-recipe id=’3′]Let me know if you try this “template” for a dinner – and how it turns out! Be creative – mix it up, and try new vegetables and combinations weekly. 

 

What to do when your partner or family eat differently

 

Over three years ago, I started transitioning to a healthier diet and lifestyle. This was my choice–  it wasn’t a decision made in tandem with Paul. I told him things were changing, and I was going to start cooking healthier meals, and then I did. Thankfully, Paul was quite supportive and went along with the flow as I flopped through some pretty mediocre meals to start. But gradually, as my confidence grew in the kitchen, my cooking improved, and Paul had very few complaints. Occasionally, he would buy some junk food I didn’t want in the house, or make brownies when I did NOT want them around, but overall he was really supportive.

Things were a little trickier when I made the shift to a vegetarian diet. We had some pretty heart-to-heart conversations about what it would mean in our home, and though it was hard initially, things got easier with time and practice. Again, it was a transition time with food, trying lots of new types of meals and omitting the old basics. Now, having transitioned yet again to a vegan diet, Paul has been on board with the changes. Although he does not consider himself vegan and will still occasionally eat animal products, he does primarily eat plant-based and has no problem with it in the home.

That being said, it was a lot about communication, honesty, compromise, assertion, and willingness to respect each other through the process. It wasn’t just a “snap of the fingers” and everything is easy peasy. 

Any change you make in diet or lifestyle is going to affect your loved ones. Spouse, partner, children, and even extended family will notice a difference in you — both in what you’re physically choosing to put into your body and how you THINK. (The “how you think” change is, I’d say, the most challenging for others to adapt to.) Like it or not, there will be challenges associated with the change, particularly if you are lacking the support from those with whom you live. Since every relationship and family dynamic is unique, there is no “one size fits all” nugget of advice that works across the board in dealing with this challenge. But today, I wanted to offer a few thoughts on how to deal with differing views on diet in your household.

Today’s vlog topic comes from Jackie, who asked, “How do you create balance in a home where you have different eating preferences?”

Thanks for the question, Jackie! I hope this vlog is helpful.

How do YOU personally work to create balance when your family isn’t so keen on changing? Do you have any additional words of wisdom to share? Please do so below!

What should I talk about next week? Pick my brain! Comment below.

What do I eat on a daily basis? (Vlog)

 

Last week I posted my first video blog and asked for YOUR questions for me to talk about. The question I chose for today’s post was from Briana Kiefer, where she suggested, “How about one vlog about how you eat in a day?”

Excellent! I love talking about food (although now I’m feeling kinda hungry… going to sip my orange-colored-juice [with no oranges in it]). 

I hope you enjoy today’s vlog and glean some new ideas for daily eats! Also, please enjoy this week’s video-bombing star: my cat Nina. (If you remember in last week’s post, my husband and my dog both video-bombed while I was recording [at 6:33]. LOL!)

What do YOU eat on a daily basis to feed your healthy happy life?

As with last week, I would love your questions for future topics! What should I talk about next week? Ask below, and I may choose your question for the next topic! 

Healthy Homemade Snickers Bars

 

If you’re not already allured by this blog post title, let me get you just a bit more interested with a [mediocre, but still] tantalizing photo…

IMG_1234

Ooooooohhhhh yeeaaaaahhhhhh!

Since making the switch to a vegan lifestyle, I have become even more aware of the ingredient labels on any packaged foods I buy. (I don’t buy many, or very often, but when I do, rest assured I’ve read the label.) To my dismay, most of my favorite chocolate candy bars and treats I would rarely indulge in contain dairy, so they are no longer appealing to me in the same way they once were. 

But the good news is that it’s got me feeling creative when it comes to making healthier and even more delicious versions of my treats at home! Nice!

Last night, craving inspiration struck when I was wanting a creamy and gooey sweet treat, and really longing for a Snickers bar. So, drawing upon some of the recipes I’ve tried before (like Angela Liddon’s healthier Twix Bars – you must make these, too!), I concocted my own sweet treat in the matter of 10 minutes. 

Yep, 10 MINUTES! That’s how quickly you can get these made (well… plus the freeze time, but that’s just agonizing wait time, not active). 

These healthified candy bars will conquer any sweet craving you have! But I warn you… it’s also hard not to eat the whole (small) pan at once. ;)

[yumprint-recipe id=’2′]I hope you try these bars and enjoy them! I’d love to hear if you do, especially if you have a major sweet tooth like me and really value a good chocolate treat now and then (*ahem* daily). 

Favorite Fridge Foods: Staples for My Healthy Kitchen

 

A couple days ago, I posted a question on facebook about what you might like to read on this blog. Many of you seemed interested in reading about my favorite foods and kitchen staples, and since a kitchen and pantry stocked with healthy items is key to living and eating well, I thought it would be a good topic to cover.

When working with clients on healthy changes in their nutrition habits, I am often surprised (even though I shouldn’t be) by what foods people have not tried and do not use on a daily basis — foods that I consider pretty “common” in my life, and that I utilize all the time. It is easy to forget that only a few short years ago, this “normal” of mine was completely different, and I would have written a staples list that looked something like this: pasta, cereal, bread, cow’s milk, Chef Boyardee, Kraft Mac N Cheese boxes, hamburger, chicken breasts, creamed soups, cheetos, lunch meat, cheese, and a family size gallon of ice cream (chocolate chip). 

YIKES!

While I do still admittedly stock pastas, some cereal (mainly for my husband, the Cereal Eater), and sometimes bread (fresh baked whole grain, or Ezekiel – frozen), the rest of my list has changed dramatically over the past few years. I rarely shop in the middle of the grocery store, and when I do, it’s generally for something which I can’t find an organic or health-market version. 

When I’m introducing new clients to healthy foods, or walking them through a pantry raid (buh-bye Cheez-Its!) or a grocery shopping tour, I will often give them a list of my pantry and kitchen staples. This list is categorized by type and section of my kitchen (pantry, baking goods, vegetables, condiments, etc), and covers pretty much everything I could think of that I routinely stock. 

Since I don’t want to lose your attention, I’m going to break down just a FEW of my staples into a couple blogs to give you an idea of the kinds of things I routinely turn to in my cooking and eating on a regular basis! This blog will cover a few favorite items from my fridge (fruits, veggies, etc). Please excuse my first item from qualifying in the “fridge” list, but it couples well with the fruits/veggies. ;-)

Favorite Fridge Foods

Bananas

Okay, so I don’t store bananas in my FRIDGE, but I figured I’d include them with other fruits and veggies I always keep on hand in this list. I always have bananas in my kitchen. I will often intentionally buy the brown/spotted ones, or wait until they get really ripe at home, then peel and break them in half to store in a bag in my freezer. Always always always have frozen bananas. It’s great for emergency “banana ice cream,” adding great texture and natural sweetness to smoothies, and coining and dipping in chocolate shell (mmmm). For a fun snack idea, slice a fresh banana lengthwise  and spread with almond or peanut butter and a few chocolate chips. Banana split!

apples_orangesApples & Oranges

Pretty standard fruits, but I always have them as well. They’re easy grab-n-go snacks, and have a long life in the fridge! I use oranges a lot in my juices, and love apple slices sprinkled with cinnamon and dipped in peanut or almond butter for a snack. Peel and chop up an orange and throw it in a raw kale salad for a delightful citrus flavor with a strong green.

Kale

Kale is my all-time favorite green vegetable! I almost always have kale on hand… and if I don’t, it’s because I’ve just eaten it all up and need to buy some soon! I put kale in everything from smoothies, raw salads, on top of pizza, stuffed in wraps, thrown in stir fries, torn into soups, and as a big steamed or sautéed pile on my plate. Kale chips are also a favorite snack of mine!

Spinach & Romaine

Spinach_SaladThese are pretty standard greens in my fridge. Believe it or not, I don’t use them primarily for salads (although yes, I do make delicious salads with them, too – like the one in this picture)! Primarily, I use both these greens in smoothies and juicing (spinach more for smoothies, romaine for juices). They’re so light and fresh and leave me feeling fan-freaking-tastic every time.

 

Unsweetened Original Almond Milk

This is my go-to milk. I use it in everything! Smoothies, gravies, baked goods, shakes, dressings, soups, and just as a cold glass with a cookie! I love how creamy almond milk is as compared to other milks, and the store-brand (HyVee) around here is only $2.49/half gallon. Compare that to $4.99/half gallon for “good quality” (organic, hormone-free, “grass fed”) cow’s milk, and it’s a considerable savings. Sometimes, I freeze almond milk in ice cube trays and then use for blending up deliciously thick and creamy shakes – combine with some silken tofu and you have a thick “Frosty” treat.

almond_milkI have tried other nondairy milks — like soy, rice, hemp, coconut “beverage”, and oat  — and like the texture and taste of almond best. Soy has a slightly sweet flavor (even unsweetened), and should be used moderately, rice milk is kind of watery but has a mild taste, hemp milk is thick and creamy but very expensive, coconut milk “beverage” (the kind in the carton) is very coconutty and thinner than almond milk, and oat definitely has a strong OAT taste, which may not be great in all dishes. Almond wins my vote. :)

Natural Peanut Butter & Almond Butter

I use nut butters in smoothies, on whole grain toast, swirled into oatmeal, in baked goods, blended into dressings/sauces, as a dip for fruits and veggies (apples, carrots, and celery are common for me), and of course by the spoonful. If you’ve never tried almond butter, you seriously need to go buy some (or make some) immediately. Seriously. Go. Now. ;) 

Nuts & Seeds (stored in the freezer)

Nuts_seedsKeep raw nuts and seeds fresh by storing in the fridge or freezer — the Omega fatty acids in nuts go rancid on the shelf after a few months, so its important to keep them cold in airtight containers and they will last for upwards of a few years! I always have these raw nuts and seeds on hand for baking, cooking, and snacking: walnuts, almonds, pecans, cashews, brazil nuts, sunflower seeds, pumpkin seeds, flaxseed, hemp seeds, and sesame seeds. When I first starting cooking and baking more plant-based, I didn’t have this variety in my kitchen all the time! So, it seemed like an uncomfortable (and expensive) shift to start stocking these regularly. However, now that they are “staples” in my kitchen, I use them often and buy intermittently, so the price doesn’t seem as shocking all at once. 

 

I know it can seem overwhelming trying to transition to a healthy kitchen and pantry all at once, so make changes as you can, with foods that you enjoy. Try new recipes each week that may utilize foods or ingredients you don’t typically stock, and then set a challenge to use those unfamiliar foods or ingredients in another way later on that week or next! These items would not have become staples in my life if I only depended on them for the occasional recipe that calls for it. Familiarize yourself with fresh foods, and get creative. 

After all, if you have healthy foods on hand (and DON’T have the crap food — like Cheetos or cream-of-mystery-stuff soups) then you won’t turn to the old patterns for comfort and ease. You’ll have to eat the good stuff, or it goes to waste (which really pisses me off when I waste food, so it’s a good motivator to eat it!). 

Watch and subscribe for my next post which will continue the theme of this one — Favorite Pantry Foods! You’ll get some insight into the things I regularly keep on hand to throw together healthful meals and snacks on a regular basis.

What are you favorite fridge foods? Do you share any of mine? Share your thoughts below!