Just Like Turkey Gravy

Down Memory Lane

You may have memories of a family member standing over a pan of turkey drippings, skimming off the fat and adding flour, maybe a little sherry–and if super traditional–chopped giblets that had been stewing all day. You can probably taste it now, thick, rich, delicious–but also very high in sodium and gluten. Making gravy is an art that scares some, but turning to the canned stuff is even worse.

Sweet Potato Pancakes

A breakfast that will have you leaping out of bed

These delicious sweet potato pancakes are a treat to make and even better to eat! Made with a few simple ingredients, including sweet potato, coconut flour, almond milk, eggs, honey, and cinnamon, they are easy to prepare and full of nutrients.

These pancakes make a perfect, healthy, nutritious weekend breakfast, but can also be enjoyed at lunchtime. Top them with fresh berries, banana slices, or nut butter (or all three – we won’t judge!).

Powerhouse paleo pancakes that are full of goodness

Sweet potatoes are great for baking with because of their delicious sweet-but-not-too-sweet flavor, their high fiber content, and because they hold the ingredients together with their moist yet starchy texture.

Sweet potatoes are high in fiber, which promotes a healthy digestive system as well as keeping you feeling fuller for longer and preventing blood sugar spikes. They are also full of vitamins and minerals, including vitamin A and B, calcium, selenium, and iron, and their high physterol content is thought to help guard against stomach ulcers. Half of a sweet potato counts towards one of your five a day.

Coconut flour is another great ingredient if you want to enjoy baked goods without relying on too many processed flours. This flour is naturally gluten-free and high in protein, fiber and healthy fats, making it extremely filling.

However, be aware that it is extremely absorbent, so if you are using it as a substitute for a grain-based flour, you will need to reduce the quantity considerably. As a guide, you can probably use about ¼ cup of coconut flour for every cup of wheat or rice-based flour. Alternatively, or as well, you may need to increase the amount of liquid in your recipe.

In this recipe, the sweet potato, eggs, and almond milk provide the necessary moisture to balance the dryness of the coconut flour.

Have patience before you flip

Did you know that the first pancake in a batch is often referred to as the ‘chef’s pancake’? This is because it can be tricky to get the temperature of the pan and the timing of the flip just right. You need to be patient to ensure that the first side is cooked through, but also take care not to burn the pancake after it’s been flipped. Think of the first one as a practice and the rest will be perfect!

Sweet potato pancake ingredients

Sweet Potato Pancakes

1 medium sweet potato, steamed and mashed

1½ cup almond milk

½ cup coconut flour

2 medium eggs

2 Tbsp honey

1 tsp ground cinnamon

coconut oil for greasing

Directions

  1. Peel, chop, and steam the sweet potato until very soft.
    Sweet Potato Pancake done
  2. Put the cooked sweet potato in a food processor or blender with the almond milk, coconut flour, eggs, honey, and cinnamon and blend until there are no lumps in the batter.
  3. Heat a greased non-stick pan and allow it to get very hot, so you can cook the pancakes.
  4. Spoon 1 tablespoon of batter into the pan, shape into a circle, and cook until the top of the pancake starts to firm up and you start to see bubbles appearing. This will take around 2-3 minutes.
    Sweet potato Pancake cooking
  5. Flip the pancake and cook the other side.
  6. Place the pancake on a plate then repeat for the next pancake.

Recipe Notes

  • The pancakes can be served immediately, or allowed to cool and enjoyed later. They can be stored in the fridge for up to a week.
  • You will need to make sure that the bottom of the pancake is properly cooked before you flip it, but also take care not to burn. Sometimes the first pancake is best thought of as a practice run!
  • You can substitute other types of squash for the sweet potato, such as pumpkin. Other kinds of milk can be used in place of the almond milk, and you can use more traditional flours instead of the coconut flour. However, you will need to increase the amount of more traditional flours as coconut flour is extremely absorbent. Maple syrup, agave nectar, or stevia can be used instead of honey.
  • This recipe is paleo, dairy-free, and gluten-free.

Integrative Nutrition is the world’s largest nutrition school and Health Coach Training Program. Through our innovative, one-year online course, students learn the principles of health coaching, business skills, and over 100 different dietary theories with lectures by the world’s leading experts.

 

Jackfruit Curry

The Meaty Vegetable

Jackfruit is a unique tropical fruit indigenous to the rainforests of India. It is cultivated in Thailand, Malaysia, Indonesia, and Sri Lanka and was introduced to the States around the early 1800’s. In South and Southeast India, the fruit’s popularity ranks with the ever-popular mango and banana.

Hearty Chicken, Carrot, & Rice Soup

A hearty and healthy winter warmer

This delicious and healthy meal will be an easy family favorite in an instant. The simple yet satisfying combination of chicken, rice, and vegetables, doused in rich broth is the perfect winter comfort food.

Full of flavor, energy, and nutrients, this soup is an ideal weekday lunch that will keep you filled up until dinner time. Make a big batch on a Sunday, and you’ll have lunches ready for the whole week.

Chocolate Hummus

Turn this classic savory dip into a satisfying sweet treat

This unusual sweet take on traditional hummus is as nourishing as it is delicious, and not as weird as it sounds! Some might find the idea of chocolate hummus somewhat unexpected, but this is sure to become a future favorite.

Ready in under a minute, this rich, creamy chocolate hummus is a perfect snack or party dip served with chopped strawberries and apple, or as a guilt-free topping for yogurt or ice cream. You can even spread it on toast – the kids will love this healthy alternative to shop-bought chocolate spread.

Super Simple Vegan Brownies

The only brownie recipe you’ll ever need

These rich, sticky, indulgent chocolate bites are the best no-bake brownies we’ve ever tried! It’s a big claim, but once you’ve tried this super simple recipe, you won’t need any other.

Packed with a deliciously dense combination of dates, almonds, and cocoa, these are a decadent yet nutritious sweet treat.

Thanksgiving Chicken Salad

Thanksgiving Everyday

Whether you’re finding yourself in the holiday spirit early, looking for a new way to enjoy leftovers, or just want to get the taste of Thanksgiving on a random Tuesday, this Thanksgiving Chicken Salad recipe is for you. Don’t be surprised, if after first tasting this, you find yourself giving thanks on the daily as you indulge (without splurging) in this tasty treat.

Cranberry Sauce

A Dish for Two Holidays

Cranberry sauce maintains a rightful place on tables throughout the holiday season. It’s perfect compliment to a savory Thanksgiving turkey (and great as a spread on sandwiches made with leftovers) and a festive dish for a pretty Christmas table. Whether you grew up eating the “real” thing or slices of the can-shaped jellied variety, you know you need it this holiday season.

Light Green Bean Casserole

A Thanksgiving Staple

Green bean casserole has long had it’s place on the Thanksgiving table. A staple in many households and flush with good-for-you vegetables like green beans, onions, and mushrooms, you may remember it being touted as a “healthier” side (especially healthier than say macaroni and cheese) and eating it may take you back to a simpler time.

Mashed Rutabaga

Get to the Root

The rutabaga is a cruciferous root vegetable and hybrid of the turnip and cabbage. It is in the  family of Brassica napus and hails from 17th century Northern Europe and Scandinavia. It is most often called a “swede” or Swedish Turnip, and is believed to have been developed in 16th century by a Swedish botanist. Many centuries ago, in Ireland, it served as the first Jack-O-Lantern, wherein it was hollowed and filled with glowing coals.