Tag Archives: good carbs

Plantain Pancakes (GF/DF)

plantain pancakes title

So I was driving from Orlando up to Georgia to pick up my kids after a weekend with their grandparents, and I was listening to a podcast with Chris Kresser (functional and integrative practitioner and author of Your Personal Paleo Code).  His co-host was asking him what was for breakfast that morning. Chris started describing these plantain waffles he’d eaten and I just started salivating – I love plantains, green or ripe, and they also happen to be a really good carb for just about anyone – so I decided I would look for that recipe when I got home.  I bought two nicely mottled-brown plantains at the store and then checked out Bing for the recipe.  I was pretty bummed when all I could find were recipes using plantain flour instead of just ripe plantains. But that didn’t stop me for long, because after all of the GAPS cooking, gluten-free cooking and Paleo cooking I’ve been doing lately I can pretty much make a pancake out of anything; maybe not a waffle, but definitely a pancake.

plantain vs banana

plantain vs. banana

If you’ve never had a plantain, they are similar in appearance to a banana, but a good bit larger. When you cook them green they taste a lot like potato. When you wait until they are nearly black all over and kind of squishy you can bake them or slice and fry them in butter or ghee for a sweet, warm, caramelized tropical treat.

For the pancakes I peeled the riper of the two plantains and cut it into chunks and stuck it in the blender.  I added two Lake Meadow eggs, a 1/2 cup of full fat coconut milk, aluminum-free baking soda, sea salt and a little coconut flour and blended it all up until it was smooth.  A little coconut oil on the hot griddle and it was time to see if it worked.

plantain pancake cooking on griddle

the bubbles will tell you when it’s time to flip it over

One thing about non-traditional pancakes is they are sometimes tricky to flip. I waited for the classic signs of pancake flipping readiness….little bubbles that form all over the batter then pop and stay popped.  After one fail (still tasty, but not really a good pancake shape) I discovered I needed to be swift and confident making the metal spatula scoop and flip in one quick movement.  A few seconds to finish the other side and then onto the plate.  I used a 1/4 cup of batter per pancake and got about 8 pancakes. Slathered with some Kerrygold butter they didn’t need anything else in my opinion.  My husband enjoyed a little raw honey on the one I saved for him. These are good hot or cold. I could see them used as a wrap for some nut butter and jam, or maybe with a little sliced ham.  I enjoyed them stacked on a plate hot off the griddle.

Plantain Pancakes (GF/DF)
Naturally sweet these pancakes are high in protein, good fats and good carbs.
  • 1 ripe plantain
  • ½ cup coconut milk
  • 1 tsp baking soda
  • ¼ tsp sea salt
  • 2 eggs, preferably from pasture raised hens
  • 1 Tblsp coconut flour
  • coconut oil or butter for the griddle
  • any toppings such as butter, fresh berries, or raw honey
  1. Preheat a griddle on medium-high heat.
  2. Peel the plantain, cut into chunks and place in a blender.
  3. Add the remaining ingredients into the blender and blend on high speed until smooth.
  4. Grease the griddle with a little coconut oil and pour the batter onto the hot griddle using approximately ¼ cup batter or less per pancake.
  5. Cook until bubbles appear on the batter that do not disappear when they pop.
  6. Quickly turn the pancakes over to finish cooking the other side, about 1 minute or less.
  7. Serve hot or cold with desired toppings.


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Some Thoughts on Weight Loss


This post is part of Wellness Wednesday Link-Up at Nourishing Treasures.

I have written a more in-depth series of articles on weight loss beginning here, but for the moment I want to get some of these thoughts out there and get you pondering about this topic.  Weight loss is a topic familiar to nearly everyone.  With an estimate as high as 70% of America falling into the overweight category, the diet industry has been booming and everyone seems to have a weight loss system that promises to melt pounds and inches while you sleep. The truth is conventional diets don’t work. You need to change your lifestyle permanently to incorporate the healthy eating habits that will result in not only weight loss but health gain.

Years of misinformation from well-meaning sources like the Food Pyramid have led us to believe that we are only able to lose weight if we stop eating fat. While it is true that gram for gram fats have more calories than carbohydrates, eating healthy natural fats actually helps you lose weight for many reasons, including the fact that they satisfy your hunger four or five times better than carbohydrates allowing you to feel full and content, not wanting more.

Cutting out processed carbohydrates such as chips, pretzels, M&Ms, candy, soft drinks, white bread and packaged cookies is a good place to start. These kinds of carbohydrates have nothing to offer nutrition-wise, and actually drain your body of precious nutrient reserves just to get them digested. Replace the empty carbs with vibrantly colored vegetables and fruits that are full of anti-oxident polyphenols, vitamins and minerals.  Consume this rainbow of healthy carbohydrates with plenty of butter from grassfed cows, unrefined coconut oil, lard from pasture-raised pigs, fresh avocados, fresh eggs, clean raw milk and raw cheese.  These are foods that nourish us and give our bodies energy to carry on vital processes. Along with the colorful carbohydrates and healthy fats you must eat sufficient protein to support your body’s needed repairs, fuel your adrenals and immune system, build muscle and many other projects. Meats from pasture-raised animals, wild caught fish and game have a place in a healthy lifestyle giving you the amino acids you need for good mental and physical health.

One question I hear all the time is, “How can I possibly eat all of that fat without gaining weight?” What they are not understanding is that all calories are not created equal. When you feed your body enough calories made from the right kinds of nutrients then, over time, you will find your metabolism picks up, you begin to have more energy, you aren’t sick all the time, and you will slowly lose the excess stored fat until you get to the balance point where your body should be in order to be healthy. It does not happen at once, it does not happen quickly, but it does happen. The end result is a healthier body. The lost weight is just a bonus.

You can read a 7-part series looking in-depth at issues surrounding weight loss and true health beginning with this article.