Tag Archives: Potassium

Coconut Pancakes – GF

I’ve been experimenting with coconut sugar this month; I was surprised to read it scores as the lowest glycemic load of any other sugar, two teaspoons coming in at zero calories and 5 grams of sugar. Also it is high in potassium, don’t get me wrong, sugar is sugar and it should always be consumed in moderation but if we are going to use it why not choose wisely? Anyway, this morning I woke up craving coconut and pancakes so I whipped these up.  Feel free to switch out the banana for any other fruit or none at all.  The flours are all interchangeable too, this morning I used a ground buckwheat “cereal”  from Bob’s Red Mill because I am out of buckwheat flour and wanted the added nutrition of buckwheat. This recipe makes approximately 5 medium sized pancakes so make sure you’re sharing. 🙂

Non-stick fry pan oiled with coconut oil on medium/high heat
¾           cup Rice Flour
½           cup Coconut Flour
¼           cup Buckwheat Flour
1              tablespoon Baking Powder
1              tablespoon Potato Starch
1              tablespoon Coconut Sugar
2              tablespoons Coconut Oil, melted
1              large Egg, beaten (or *egg replace of our choice)
1 ½       cups Milk of your choice (I used goat’s milk but any alternative will  work)
1            Banana, sliced

Combine dry. Add wet and mix well.  Add chopped banana here or right onto of pancake in the pan.


* Optional Egg Replacer: For one egg equivalent, add 1 tablespoon chia seeds to 3 tablespoons water. Let sit for 15 minutes. Stir, then use as you would eggs in baking.

Adzuki Bean and Yam Hash Skillet

I’ve made this super nutritious bean and potato skillet with eggs for breakfast or as a main for dinner with a side of quinoa.  It’s got so much in the way of healthy-ness with the adzuki beans, yams and collard greens, and yet, so delicious and satisfying – not to mention loaded with easily digestible protein!

If you haven’t heard of or used Adzuki Beans before definitely check out my post about these tangy nutritious legumes.

Large skillet, medium heat:

2          tablespoons Extra Virgin Olive Oil
1          medium Onion, diced
2          medium Yams, peeled and diced small*
2          teaspoons dried Thyme
1          teaspoon ground Cumin
2          cups Adzuki Beans cooked (or one can)
5          Collard Greens, finely chopped
Sea salt and black pepper to taste

*The key is to this recipe is to dice the yams very small, this way they cook quickly without burning.

Heat oil in skillet, add onions and a pinch or two of sea salt and sauté for a few minutes.

Add yams, thyme, and cumin, sauté for a few minutes uncovered then, cover and cook (stirring occasionally) for about 15 minutes or  until yams are tender.

Add adzuki beans and collard greens.  Sauté a few minutes more, or until collards are tender.

Add Sea salt and pepper to taste.

Adzuki Beans

Adzuki beans are a hard dark red bean variety. Popular in the Far East, especially Japan where they are known for their healing properties and are used to support kidney and bladder function.

Like most beans, adzuki beans are rich in the best sort of fiber – soluble fiber – this type of fiber binds to toxins and
cholesterol aiding in their elimination from the body. These little red gems are a good source of magnesium, potassium, iron, zinc copper, manganese and B vitamins. As a high-potassium, low-sodium food they help reduce blood pressure. Not only are they low in fat, but when combined with grains, beans supply high quality protein which provides a healthy alternative to meat or other animal protein. Adzuki beans also contain protease inhibitors which frustrate the development of cancerous cells.