RECIPE :: Fluffy Berry Pancakes

Makes: 8 | Prep: 10 mins | Cook: 10 mins

Nutrition per  serving: 

• 170 kcal  

• 7g Fats 

• 22g Carbs  

• 6g Protein

Ingredients

• 1 cup (200g) cottage  cheese 

• 2 eggs 

• 2 tbsp. coconut sugar  • 2 tbsp. coconut oil,  melted 

• 1/3 cup (80ml) coconut  milk, carton 

• 1 1/3 cup (160g) wheat  flour 

• 2 tsp. baking powder

• Approximately 24 raspberries

• Approximately 32 blueberries 

Directions

1. Place the cottage cheese in a bowl and crush it with a  fork. Add the eggs, sugar and whisk well, then pour in  the oil and milk and mix again. 

2. Mix in the flour and baking powder until smooth mass  forms.  

3. Heat a dry non-stick pan on medium heat, and place 2  tablespoons of the dough per one pancake onto the  pan. Level the surface and arrange a few berries over  the top. Fry for about 2.5 minutes over medium heat  until grown slightly and browned. 

4. Flip over and cook for another 2-2.5 minutes until  browned on the other side. Serve hot or cold. 

3 Reasons to Add More Plants to Your Diet [RECIPES INCLUDED]

Research has shown that plant-based diets have a positive impact on your health. Incorporating more plants into your diet can ::

1. Lower bad cholesterol

2. Reduce the risk of diabetes

3. Assist with weight management

While there are benefits to increasing the amount of plants in your diet, you must choose the right fruits and vegetables for you and your family by ::

• Knowing your and your family’s food allergies and sensitives. Food allergies are easy to diagnose as your body has a very noticeable reaction to allergens. Food sensitivities are much harder to diagnose as they show up as bloating, skin irritations, headaches or fatigue. You can determine your, and your family’s, food sensitivities by taking keeping a food diary for at least a week (I recommend two weeks) and noting how you feel emotionally and physically after each meal or by taking a food sensitivity test.

• Choosing the best fruits and veggies for your health situation. There are some fruits and vegetables you should stay away from depending on your health situation. Those with autoimmune disease, inflammatory bowel disease or leaky gut syndrome should steer clear of nightshade vegetables, which include white potatoes, tomatoes, eggplant and peppers.* Those with diabetes or who struggle to manage their sugar levels should manage their intake of grapes, bananas and starchy vegetables like white potatoes and corn. These are just two examples. The idea is that each person should honor their bioindividuality by knowing their body well enough to make good decisions on what foods to incorporate or not incorporate into their diet.

  *Get a full list of nightshade vegetables here.
  

• Purchasing fruits and veggies that are in season. Purchasing fruits and veggies that are in season are usually less expensive, taste better and have more nutritional value. Check out this guide to buying fruits and veggies by month.
  

Recipes:: A curated list of recipes that are plant-based, healthy and full of flavor.

• Zesty Lime Shrimp and Avocado Salad (if you have an allergy to shellfish, skip the meat)

• Whole 30 Steak Bites with Sweet Potatoes and Peppers (consider using purple sweet potatoes and red onions for a different flavor and added nutritional beneifts)

• One Pot Spinach Rice (consider using healthier rice options like brown rice or wild rice and replacing pinto beans with your favorite beans)

• Stir-Fried Collard Greens

• Fried Purple Cabbage

• Greek Kale Salad with Lemon and Olive Oil Dressing

• Fruit and Nut Breakfast Cups

• Gran’s Granola Parfait

• Lemon Breakfast Parfait

• Sweet Broiled Grapefruit

• Blueberry Cantaloupe Salad

• 5 Breakfast Smoothies (consider adding granola, flaxseed or chia seeds to your smoothies)

Find more fruit recipes here.