Flat Belly Pancakes

Pancakes have always been one of my very favourite things to eat. What's not to like? They're light, soft, fluffy, and super versatile: you can and add any sides or toppings that you want. Because they're so easy to cook up from scratch, pancakes were probably the first thing I ever learned how to make myself. Some of my best family memories are about Sunday morning breakfast, with my siblings eating pancakes faster than I could make them. Sometimes my dad would take over and make pancakes shaped like bears and dinosaurs.

I've tried many pancake recipes over the years and I was happy to find one in The Flat Belly Diet Cookbook. Not only is it the healthiest pancake recipe I've tried, it's also the yummiest. The book recommends serving them with banana slices, raspberries, walnuts, and honey, but you can have them with whatever you fancy or happen to have on hand.

BUTTERMILK PANCAKES
adapted from The Flat Belly Diet Cookbook

For the pancake mix
1 1/2 cups all-purpose flour
1 1/2 cups whole-wheat flour
6 tablespoons yellow cornmeal
6 tablespoons sugar
1 tablespoon baking powder
1 teaspoon baking soda
1/2 teaspoon salt

To make one batch of 6 6-inch pancakes, you will need 1 1/3 cups of the mix. Store the rest in a jar in a cool, dry place.

For the pancakes
1 1/3 cups pancake mix
1/4 teaspoon ground cinnamon
1 cup buttermilk*
1/4 cup water
1 egg
1 tablespoon vegetable oil
1 teaspoon vanilla extract

*It's easy and cost-effective to make your own buttermilk. Place 1 tablespoon white vinegar or lemon juice in a 2-cup measuring cup and add enough milk to make 1 cup. Stir and leave for 5 minutes.

Add the water, egg, vegetable oil, and vanilla extract to the buttermilk and mix well with a fork.

Add the the pancake mix and cinnamon and stir with the fork until smooth.

Lightly coat a non-stick skillet with cooking spray and heat on medium. Pour in enough pancake batter to make a 6-inch pancake. Cook for about 2 minutes until the sides are puffy and the underside is lightly browned. Flip and cook for 2 minutes more. 


Flat Belly Pancakes




bLIMEy, this stuff is good!

In the middle of a rainy, occasionally snowy, frequently gray Vancouver winter, I find myself longing for summer. So the other day I bought a bag of limes - I couldn't resist the bargain price of $2.00 for 7 - and today I went on a Caribbean kitchen vacation. As I sit eating the fruits of my labour, the sun has obligingly come out. So enjoy... as always, these recipes are minimim-fuss and maximum-delicious.

JAMAICAN-STYLE ROAST PORK with MANGO & AVOCADO SALAD
adapted from The Flat Belly Diet Cookbook
Serves 2

1 small pork roast, about 1.5 lbs
1/2 tsp salt
1/2 tsp pepper

For the spice rub:
3 scallions, minced (separate the white parts from the green parts)
1 canned chipotle pepper, minced (reserve 2 tbsp of the sauce from the can)

You can use any kind of hot pepper and put in as much or as little as you want. I like the smokey sweet flavour of chipotles and add just enough for a nice amount of heat.
1 tsp garlic powder
1 tsp ginger powder
1 tsp nutmeg
1 tsp allspice
1 tsp cinnamon
1 tsp ground thyme
2 tbsp lime juice
1 tbsp olive oil

Preheat the oven to 375 degrees.

Rinse the roast and pat dry with paper towels. Rub with salt and pepper.

Combine the white parts of the scallions and all the rest of the ingredients in a small bowl.

Mix well and rub all over the roast.

Cook for 45 minutes or until a meat thermometer inserted in the middle registers 155 degrees.

Let it rest 5-10 minutes and slice before serving with the salad.

For the salad:
4 cups arugula

1 cup mango, diced

1 avocado, diced

green parts of the scallions

Dressing:

1 tbsp lime juice

1 tbsp extra virgin olive oil

1 tsp honey

salt and pepper to taste

Toss together right before serving.

*For dessert: LIME PIE with a secret ingredient!




bLIMEy, this stuff is good!




Give your day - and your year - a healthy start

I've decided that I'm going to cook my way systematically through The Flat Belly Diet Cookbook this year, and I just couldn't wait for the summer to try the Mango Surprise Smoothie.

The surprise is avocado - one of the MUFAs (monounsaturated fats)* which add such delicious, healthy, satisfying flavour and texture to all the recipes in this book.

The avocado adds luxurious creaminess to the smoothie, balanced out and brightened by a shot of lime juice. Have it for breakfast with scrambled eggs or lean turkey bacon.

MANGO SURPRISE SMOOTHIE

adapted from The Flat Belly Diet Cookbook

Serves one

1/2 cup frozen mango cubes, or 1/4 cup fresh cubed mango and 6 ice cubes
1/4 of a medium avocado, diced

1/2 cup mango nectar

4 tablespoons plain yogurt

1 tablespoon lime juice

1 tablespoon honey

Combine all ingredients in a blender. Whizz until smooth.

Pour into a glass and garnish with a fresh lime or mango slice, if desired.

*Other MUFAs are vegetable oils, nuts, olives, and dark chocolate.




Give your day - and your year - a healthy start