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Nourish Your Tribe

Posted: 12:04 PM, Sep 10, 2019
Updated: 2019-09-10 13:04:29-04

Creamy Apple Breakfast Bowl SERVES 1

This dish tastes like a creamy apple peanut butter pie, but offers a lot more nutrition. It can be eaten for breakfast or as a snack. It’s balanced with healthy fat, protein, carbs, and a large dose of healthy fiber. It also has 8 g of resistant starch, which is a prebiotic fiber that feeds your good bacteria along with probiotics in the yogurt. If you’re dairy-free, substitute with non-dairy, low-sugar yogurt and add some hemp seeds for protein. Try this recipe first without the honey. If you think it needs a little sweetness, add a little to taste.

1⁄2 c organic plain low sugar yogurt (from grass-fed animals) (I like goat and sheep yogurt like Old Chatham Creamery or Redwood Hill Farm)

1 tbsp almond butter

1 tbsp unmodified organic (non-GMO) potato starch (I like Anthony’s or Bob’s Red Mill) or green banana flour

1/2 tsp local raw honey to taste (optional)

1⁄4 tsp Ceylon cinnamon

1 small apple, with skin, sliced into bite- sized cubes

1 tbsp chia seeds, or hemp seeds (optional)

DIRECTIONS

  1. Stir to combine first five ingredients in a bowl.
  2. Fold in apple pieces and sprinkle with chia or hemp seeds.

Sweet Potato Pancakes

Although these delicious pancakes were designed with kids in mind, in truth they can be enjoyed by everyone. They are a snap to make and are packed with essential fat soluble vitamins like A, E, and K. Healthy fats are essential for growth and development and young kids and babies, in particular, need enough of them in their diet to help the brain and nervous system develop normally.

These sweet potato pancakes can also be a a great grab-and-go snack for babies and toddlers. They can be eaten as small rounds or broken into bite-sized “pincher grasp” pieces. They are a great replacement for processed snack foods like teething biscuits, cookies, Goldfish crackers or Cheerios that offer no nutritional benefit and are inflammatory.

1 egg yolk

1⁄8 tsp of pumpkin pie spice or ground cinnamon

1⁄4 cup previously baked sweet potato

1⁄8 tsp Celtic sea salt

1⁄4 ripe banana (1.8oz)

2 tbsp butter, ghee, or coconut oil (melted)

1⁄4 cup coconut flour 1⁄4 tsp vanilla

2 tbsp butter, ghee, or coconut oil (for the skillet)

DIRECTIONS

1. Combine first 8 ingredients in a small mix- ing bowl. Form into 1-inch balls by working batter between your hands. Flatten into mini round circles.

2. Melt butter in a cast-iron skillet on medium-low heat. Cook mini pancakes rounds for about 4-5 minutes on each side or until golden brown.

3. Serve hot or cold. Store in a sealed container in refrigerator for up to one week.