Heart-smart sweet potato pancakes for your valentine

 Luv U... B mine?

Luv U… B mine?

Here’s a terrific treat for the family on a day that celebrates all things close to the heart. It’s terrific because this valentine doesn’t involve candy, but it tastes wonderful, anyway.

My mystery delight involves sweet potatoes. They release their sugar gently, taking their time, so you don’t suffer from sugar spikes associated with refined white sugar that is added to most sweets.

I published this 4 years ago with all the good news about sweet potatoes. But I’ve since updated the photos and made the recipe even easier (there as well as here).

sweet potato pancakes

Light and fluffy!

Heart-y sweet potato pancakes
Serves 2 or 3

  • 3/4 cup mashed sweet potatoes (1 medium potato boiled until fork tender, then peeled, mashed, and measured)
  • 1/4 cup flour (whole grain if possible)
  • 2 teaspoons baking powder
  • 1 teaspoon cinnamon
  • pinch of salt
  • 3 eggs (omega-3 if possible)
  • 1/2 cup buttermilk
  • 2 teaspoons liquid oil (coconut, if possible)
  1. Boil your sweet potato until fork tender. Then peel, mash, and measure. Use 1/4 cup mashed potato per egg, for each person. My recipe serves 3 people from 1 potato.
  2. In a large bowl, whisk together the flour, baking powder, cinnamon and salt.
  3. In a separate bowl, whisk the eggs, buttermilk and canola oil. Of course you can use any kind of eggs, milk or oil…. but on a day we are celebrating love, I think we should be as kind to our hearts as we can be with these healthy ingredients.
  4. Whisk the sweet potato puree into the liquid ingredients. Then stir the wet ingredients into the dry ingredients until they are just blended.

Cooking and Presentation

  1. To follow through with hearts on Valentine’s Day, spray a large nonstick or cast-iron frying pan with oil and add a dab of butter for flavor. Heat the pan on medium heat until oil sizzles a bit.
  2. Fill the pan with 1/4-cup scoops of batter. I had room for 3 or 4 at a time. When bubbles rise to the surface of the pancakes, lift a corner and check the underside. When golden brown, flip the cake over, using a spatula. After a minute or three, once the second side is golden as well, flip the cake onto a wooden cutting board.
  3.  Using a heart-shaped cookie cutter, turn each pancake into a love-note for your sweetie. I presented these golden treats with a splash of maple syrup and some berries on the side.

 

Sweet potato

Hey, sweet patootie, I yam keen on you! B mine?

 “You are berry cute,” I said. “I think we’re cut out for each other!”

Cloud eggs send salads to seventh heaven

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Egg clouds crown your salads.

This is an easy and impressive dish if you prepare all your ingredients ahead and save making the eggs till the end.

I saw these clouds while surfing for egg dishes and meringues last week. Then I discovered that Rachael Ray herself had copied my take on this idea (haha).

Although most people might like to serve egg clouds for breakfast, my spin involves crowning a lunch-time salad with them. More

A hogbake from Redwall Abbey… and a little kale magic

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Crispy egg ‘N onion hogbake

This recipe, inspired by the Redwall Cookbook for kids, has nothing to do with pigs. For the life of me, I can’t come up with a reason that explains why they named it a hogbake. Perhaps it’s a typo, and they meant to call it a henbake.

Regardless, I loved its simple healthy ingredients. More

This Supplement May Stop Sadness Becoming Depression

One more great reason to make probiotics a part of your daily diet. Probiotics may stop sadness from morphing into depression.

You can get it as a supplement. But you can easily add probiotics to your diet. Eat some yogurt, sauerkraut, sour dough bread, kefir, dill pickles or other naturally fermented foods during the day as a side or a snack. Or add these foods raw to a dish you’re making.

Read this great post from Our Better Health for details.

Our Better Health

How four weeks of supplementation can help stop a sad mood getting worse.

Probiotics may stop sadness turning into depression by helping people let go of the past, a new study finds.

Researchers at the Leiden Institute of Brain and Cognition found that probiotics stopped people ruminating so much.

Rumination is when people focus on bad experiences and feelings from the past.

Dr Laura Steenbergen, the study’s first author, said:

“Rumination is one of the most predictive vulnerability markers of depression.
Persistent ruminative thoughts often precede and predict episodes of depression.”

In the study 40 people were given a sachet to take with water or milk every day for four weeks.

Half of the people received sachets that contained a multispecies probiotic.

The other half received a placebo for the four weeks.

Before and afterwards people’s so-called ‘cognitive reactivity’ was measured.

‘Cognitive reactivity’ is the extent to which a sad…

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Cherry clafouti solves one omnivore’s dilemma

Omnivore's dilemma - Pollan

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Pollan’s story lifts the blinders to show where our food comes from, just as deftly as if he wrote it, well, yesterday.

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Frozen! Easy home-baked bread for random holidays

Christmas bread

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I always make braided bread at Christmas… because what would a Ukrainian Xmas Eve be, without a steaming warm loaf decorated with ancient baubles handed down from our great grandmother?

But if you’re looking for directions on making bread from scratch, read no further. For this project, I have always bought frozen bread dough at our local grocery store. I usually have to ask at the cake counter, and someone disappears behind humungous stainless steel doors and emerges with the five stone-hard loaves I need. Easy!

This post is all about the presentation. Your results will look as mouth-wateringly delicious as the warm, fresh bread tastes. More

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Grilled pineapple, sweetened greek yogurt, cinnamon & almonds

Yogurt, yogurt everywhere!

 En garde!

Trillions of bacteria live happily in our gut. The goodies among them help us digest our food and absorb its nutrients. They also help our body make vitamins, absorb minerals, and get rid of  toxins. They make our immune system strong. And best of all, they work on our brain cells to help them battle anxiety, stress, and depression. Friendly bugs in our gut make up the army that protects us from disease, including mental illness.

Good bacteria, called probiotics, come to us in fermented foods. Buttermilk, pickles, sauerkraut, kimchi, sour dough bread, raw-milk cheeses and kefir all harbor the good guys. For many, though, probiotics march forth  into our gut in yogurt. More

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iron out the wrinkles on your next grilled cheese

Iron out the wrinkles on your next grilled cheese

I’m not sure we should let the little dears in our lives in on this trick… But if you’re ever stuck in a hotel room with no cooking facilities and limited cash for eating out, you can get by with an iron!

I’m not kidding. It’s simple! More

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beets and eggs for breakfast

“Oww. Yikes! Moan…” said Jack, clutching the source of his agony with greasy hands… his bloated belly.

“Hey, Man,” said a worried Vinny. “What in heck did you eat this time, to cause all this grief?”

“All I had was a bite of Mama’s fish and chips. You know I don’t usually eat fried stuff, Vinny. But Mama’s fish and chips? I just couldn’t turn that down, and…” Just then another cramp hit, sending Jack into spasms of pain.

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 Banana crepes banish the blues with just two ingredients…

No lie. This is the easiest pancake recipe on the planet. Make this gorgeous breakfast crepe from only two ingredients.  Forget the milk and the flour. All you need are eggs and bananas. Sprinkle some cinnamon to garnish. Then wave good-bye to Little Boy Blue. More

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Chia pudding cup

 

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Remember those little Chia sculptures that blew onto the scene about 30 years ago?  We’d water them and give them a little love, and they rewarded us by growing hair and fur in all the right places. They were cute but decidedly not edible. More

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Almond blossoms

Almond tree in bloom

Almonds are so super good for you, they deserve an ode. One well-known nursery rhyme featured a nut tree that bore nothing… except silver and gold that is, which, as everyone knows, taste awful.

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Sweet potato biscuits

Flaky, moist and healthy eating.

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In my last post I came down pretty hard on refined white flour.  I was referring to the silky white wheat flour that bakers love to use in cakes and cookies. That’s because upon contact with the acid in our stomachs, refined flour breaks down quickly into the sugar our body uses for energy.

What’s more, refined flour likes to hang out in baked foods with ordinary sugar. Thanks to refined flour plus added sugar, our favorite cakes, cookies and biscuits deliver sugar to our blood stream in double doses. More

The sunshine food…mushrooms make omelets good to go

Mushrooms

Add sunlight and grow your own vitamin D! Mushrooms are the only item in your produce section that can provide this important nutrient.

Grow your own mushrooms

Enjoy Vinny’s photo story about the magical mushroom garden he grew in his own home. Put your store-bought mushrooms in a sunny window with the gills facing up and increase their vitamin D content in a 2 days by up to 1000 times. “Majic!!!” Then make yourself a tasty, easy mushroom omelet, packed with vitamin D.

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Check out the recipe at the end of this post.

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The Avocado and the Pear

Story time

Short and squat, Miss Comice Pear rolled into his office. “I want you to defend me,” she exclaimed, blushing a rosy red.

A desk plaque proclaimed the man she was addressing to be the Honorable V. H. Avocado, LL.M. “What is the charge?” the lawyer asked.

“They say I’m harboring a load of sugar. They accuse me of doing great harm. But it’s not true!” Comice was distraught.

“Calm down,” replied Mr. Avocado. He adjusted his dark green jacket over his rather-rounded middle. “Perhaps if you began from the beginning?” More

eGgs and veG… Breakfast many ways

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Humpty on the half-shell, with hard-boiled egg and beets on toast

“What experiments are we doing, today, Vinny?’ asks Will, poking his head into my basket of vegetables.

“So many ways to cook eggs for breakfast,” says Vinny with glee. “Today, we’re going to try three of them.” More

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lemons

Lemony Snicket!

 Daily cup of warm water with lemon… a Miracle Worker?

I don’t like sour. But Dr. Mike of 17-day diet fame advises a glass of warm water spiked with the juice of half a lemon every morning…the minute we get up.

At first this sounded dire… like voodoo… a magic-potion sort of thing straight out of the pages of Lemony Snicket. But in the interests of scientific experimentation, I gave it a shot.

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Mares eat oats and Does eat oats

Banana oat cones are healthier than ice-cream. They are also ridiculously tasty!

Why do Mares and Does eat oats?” asks Will. “Oats look like dry little bits of paper. Ugh. Does Bambi’s mom know something we don’t?” More

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Brocky Lee’s Slaw fortifies a lunch-time soup

Brocky Lee is a fine fellow. He’s a member of a well-recognized vegetable family, the Cabbages. Many of Brocky’s famous cousins include such luminaries as Sir  Cauliflower, Mr. Kale, the brothers Radish and Turnip, and the little Missies Brussels Sprouts and Arugula. More

Hazel tames the giant Nutella: Easy home-made spread

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Our elf Hazel is deeply wise.
Love her and she’ll quench your thirst for knowledge.
Then, she’ll bless you with a silver tongue,
for teaching others what you’ve learned.

So it’s said. But is there any truth behind the power of Elf Hazel?

What we know for sure: Hazel harnesses the strength of her namesake, the hazelnut. Like some other nuts and seeds, hazelnuts  feed the brain. More

Heart-healthy sweet potato pancakes for your Valentine

 Luv U... B mine?

Luv U… B mine?

Here’s a terrific treat for the family on a day that celebrates all things close to the heart! It’s terrific because this valentine doesn’t involve candy, but it tastes wonderful, anyway.

My mystery delight involves sweet potatoes. They release their sugar gently, taking their time, so you don’t suffer from sugar spikes associated with refined white sugar that is added to most sweets.

Sweet potatoes make healthy eating

The Centre for Science in the Public Interest  ranked the sweet potato number one in nutrition of all vegetables. It beat out  white potatoes by more than 100 points!

Points were given for content of dietary fiber, naturally occurring sugars and complex carbohydrates, protein, vitamins A and C, iron and calcium. Points were deducted for fat content (especially saturated fat), sodium, cholesterol, added refined sugars and caffeine. The higher the score, the more nutritious the food.

Sweet potato ranked highest with a score of 184. Potato came in at 83.

More

Fry up a little love this Christmas

Love on toast!

Here’s a twist on a favorite recipe that has love written all over it… a heart-y breakfast to get the family into a peaceful mood for Christmas. It’s made with eggs, Vinny’s theme in recent posts.

Eggs often get a bad rap in the press. But they have lots going for them, More

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The sugar shack: Maple goodness is best in small packages! Story source: click my photo

If you really need to have a sweetener, choose maple syrup. It’s good! And now there is some proof that it might also be good for you. More

It’s not always as easy as pie…

http://kmkirbynapkins.blogspot.com/search?q=sugar+bombs

Sugar bombs!

Just when you think you know what things are good for you to eat, someone throws you a hot potato. More

Make a date with cranberries and digest some good feelings

 

dates and cranberries make a good pair

Dates and cranberries make a good pair. Orange horsey likes oats, too!

Dates and cranberries are best friends. These squares make a super healthy breakfast or snack choice, with fuel that lasts and nutrients that are sure to brighten your family’s mood. More

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