Try this Paleo Banana Pancake Recipe

paleo banana pancake recipe

This Paleo Banana Pancake recipe is simple to make.

It’s also quick to prepare, nutritious and delicious.

Typically pancake mixes many ingredients. Most of them fail the “can you eat it by itself?” test. They have ingredients such as flour, baking powder, bicarbonate of soda, salt, caster sugar, eggs, milk and butter.
(For example check out . Have a look on the side panel of ready-made pancake mix next time you’re at the supermarket.

My recipe is way easier and better for you.

This Paleo Banana Pancake recipe has 3 or 4 ingredients. It can be ready in less than 10 minutes. It’s good for you and tastes fantastic.

To make about 6 pancakes the size of a bread plate you will need:

  • 1 banana
  • 2 eggs
  • a big pinch of cinnamon
  • salt to taste (optional)

  1. Mash the banana with a fork or potato masher
  2. Whisk the eggs until fluffy
  3. Combine the banana and eggs and mix well
  4. If using optional salt – add it now
  5. Poor the mixture into pan or hotplate (low/med)
  6. Sprinkle on the cinnamon
  7. Turn when the middle is starting to firm up (about 5 mins)

Add blueberries or strawberries as a garnish or side.

Enjoy the yummy goodness! Please also try delicious Paleo Chocolate Brownies!

Try delicious Paleo Chocolate Brownie Bites

Paleo Chocolate Brownie Balls

This delicious Paleo Chocolate brownie recipe is a version of the one I found on Paleogrubs.com.
Where they used walnuts only, I decided to use mixed nuts. You can get a 250g or 500g bag of almonds, brazil nuts, cashews, hazelnuts, walnuts and pecans from the supermarket.

For a dessert or sweet snack this is hard to beat. This chocolate brownie mix is easy to make, delicious and nutritious. You know exactly what’s in it. There are no additives or preservatives. The nuts provide a good source of protein and healthy fats. The raw cacao is high in antioxidants. The only trouble you’ll have with these brownies is having them last long!

Ingredients

  • 250g of raw mixed nuts
  • 100g of pitted dates
  • 1 tsp of vanilla extract
  • 1/3 of a cup of raw cacao powder
  • A pinch of salt

Instructions

  • Add nuts and salt to a blender or food processor. Mix until the nuts are finely ground.
  • Add the dates, vanilla, and cacao powder to the blender. Mix well until everything is combined.
  • With the blender still running, add a couple drops of water at a time to make the mixture stick together.
  • Using a spatula, transfer the mixture into a bowl. Using your hands, form small round balls, rolling in your palm.
  • Store in an airtight container in the refrigerator for up to a week.

For other sweet deliciousness, please check out this Paleo Cheesecake recipe.

Recipe: You want Paleo Pizza? Hello Meatza!

Paleo Pizza, known as Meatza is delicious and nutritious.

When I went Paleo I missed pizza. Thankfully, there is something you can have that is even better.

Try it and you’ll see. It is at least as good as, if not better than, pizza.
This is a recipe suggestion. As with pizza tastes do vary considerably.
If there’s something on here you don’t like then by all means remove it or substitute something else. Better that than not trying meatza-goodness!

Try googling Meatza and see the variety.

Preparation Time: About 10 minutes
Cooking Time: About 40 minutes

Ingredients:

(For the base)
1 kg beef mince
1 egg
Herbs (chilli, basil and oregano)
Tomato paste or passata sauce

(Toppings)
Olives
Tinned Peas, Carrots and Corn
Tinned Asparagus
Tinned Pineapple
Fetta Cheese
Shredded tasty cheese

Cooking Instructions:

Preheat oven to 180 degrees
Crack the egg into a large mixing bowl
Add herbs
Add mince
Mix thoroughly
Grab a flat baking tray with a decent lip as there is some meat juice
Flatten the mixture on to the baking tray about 1/2 cm thick
(You could make it square, circular or make multiple mini ‘pizzas’ at this point

When the oven is at temperature bake the base for 20 minutes

Take it out and drain the juice (you could keep it for stock)
Add tomato paste or passata sauce in a thin coat – leaving space at the edge for fingers!
Add olives, peas, carrots, corn, asparagus, pineapple and fetta.
Layer the tasty cheese over the top and put it back in the oven for another 20 minutes.

Bon apetite!

Paleo Diet Position Update

Science encourages us to constantly update our ideas – so here’s my update on my position on “Paleo” eating.

We start with a hypothesis, work out measurement criteria, and rigorously test.
If the hypothesis is supported by evidence we accept it – until such time as something better comes along. If the hypothesis is not supported by evidence we reject it – and hopefully something better comes along.

As someone who tries to base decisions on these tenets – I feel it’s time to give you an update on my position on “the Paleo diet”.

Those of you who know me know that I’ve been a proponent of the Paleo diet for a few years now. The reason for choosing it was at the time it seemed to have a sound internal logic to it that elegantly encapsulated what is now starting to be referred to as “evolutionary medicine.”
A fundamental principle being the Dobzhansky quote “Nothing in biology makes sense except in light of evolution.” Paleo espouses:
“eat what your ancestors ate because that’s what you have adapted to eating.” The ‘trouble’ is there is no one “Paleo” diet. Depending on your latitude you may be eating a huge variety of food, and to suggest there is only one way is misguided.

I would describe humans as opportunistic omnivores.
There is no such thing as a toxic substance – only a toxic dose.

Rather than thinking about food in binary terms: as ‘good’ or ‘bad’, perhaps a more useful way would be so visualise a scale or continuum. I would grade the scale based on nutrient density per kilojoule (this is the volume of vitamins and minerals relative to the energy load.) “Real food” tends to be at one end, some processed foods appear in the middle, and what everyone would agree is ‘junk’ appears at the bad end. Then the trick is eating the ‘good’ stuff, having some ‘middle’ stuff, avoiding the ‘bad’ stuff – and not eating too much of any of it.

Paleo Diet

The common theme that’s running through the “optimal diet” is eating real food.
Unlike processed foods there tends to be high nutrient density relative to kilojoules contained.

Wild Salmon Broccoli Sweet Potato Potato White Rice Pasta Kit Kat

The links above point to nutritiondata.com. Here you can find nutritional breakdowns of a huge variety of food, including macro and micro nutrient ratios (vitamins and minerals), protein profiles, inflammation factor, glycaemic indices, fullness factor and other information.

Protein: Where can I get it?

As we discussed in the last post, Protein is made of basic organic compounds called amino acids, and has two main forms: complete and incomplete. Complete proteins contain all the amino acids vital to the body, while incomplete have only some of them. Various kinds of food can be sources of protein.

Beef is a common source of complete protein. Two or three servings of protein is enough to satisfy the body’s daily requirements.

Dairy products such as cheese, milk, and yogurt are good examples of complete protein sources. For those who are not lactose-intolerant or allergic, dairy products can be part of a well-balanced meal, or eaten alone as a snack.

Eggs are a rich source of complete proteins. The body utilizes complete proteins derived from eggs and similar sources to produce new cells and repair damaged ones.

Complete proteins also derive from fish. Eating fish at least two times weekly is highly advisable as it contains n-3 (Omega 3) fatty acids which are vital for brain health and help to reduce systemic inflammation.

Meat from poultry, such as chicken or duck, is a common source of complete proteins.

Soybeans are the only vegetable protein source that contain all nine essential amino acids.

Grains are a source of incomplete proteins, notes the University of Maryland Medical Center. Choices include barley, corn, oats, rice and wheat.

Legumes such as beans or peas are examples of incomplete protein sources. You could pair legumes with other incomplete plant proteins to complete the amino acids–for example, eat corn with beans.

Nuts and seeds are sources of incomplete proteins. Almonds, brazil nuts and cashews are typical examples of nuts containing protein. Pumpkin seeds and sunflower seeds also contain protein.

For some more information check out Alison Anton’s balanced post about protein consumption.

In future articles, we will look at sources of beneficial fats and their utility, as well as the role of dietary carbohydrates and preferable sources.

Protein: The Building Blocks of Life

There is no process in the body that does not require protein. They truly are the building blocks of life. Protein is essential for proper immune function, effective and safe detoxification, creating and maintaining lean muscle, stabilizing sugar levels, producing energy and controlling weight.

Women need to consume 0.75g x their body weight (in kg) in protein a day whereas men need to consume 0.85g x their body weight, depending on activity level. Those over 70 years of age need to consume 1g for every kilogram they weigh, as do pregnant and breastfeeding women.

A good and easy habit to start is including protein in every meal and snack. Each main meal should contain a palmful of lean animal protein (e.g: turkey chicken, fish) or two palmfuls of vegetarian protein (e.g; tofu, lentils, nuts).

High protein snacks help to keep us full and stop us from snacking on junk food. Examples include a boiled egg, a can of tuna, a protein shake and nuts.

Diets high in protein also need you to keep up or increase your water intake so bottoms up!

Meat sources of protein contain about 30g of protein per 100g while twice from a non-meat source will give you the same value.

How much Protein do you need?

Males

______ (kg) x 0.85 = _____ (grams/day)

Females

______(kg) x 0.75 = ______ (grams/day)

Breastfeeding mothers and those over 70 years of age

_______(kg) x 1 = ________ (grams/day)

Article thanks to Mei Wong of Chirotherapy