It’s one of my favorite times of the year…Berry season! AKA the only time you should eat berries – in moderation, of course. So, to celebrate all the season has to offer, I came up with a tasty pancake recipe to add to your summer brunch table.
You see, even when abiding by the rules of a healthy diet, like that outlined in The Plant Paradox, you deserve something sweet, decadent, and a little over the top.
When it comes to indulgent breakfast dishes, I’ve always had a favorite – blueberry pancakes. Not only are blueberries among the tastiest of berries, they’re great for your health.
The power of the blueberry
Blueberries happen to be one of the most nutrient dense fruits on the planet, and when they’re in season (June-late July), they’re wonderful for your health. They’re packed with a significant amount of your daily fiber, vitamin C, vitamin K, and manganese.
Furthermore, blueberries are tiny polyphenol powerhouses. Turns out, they have one of the highest antioxidant concentrations of any commonly consumed fruit or vegetable.1 Among the many benefits of antioxidants is their ability to help fight free radical damage – that’s the kind of cellular damage responsible for many of the visible signs of aging.
Also, recent studies have shown blueberries have positive effects when it comes to improving your memory.2 One reason for this could be the polyphenols in blueberries gathering in areas of the brain that are essential for proper brain function.
Finally, they’re great for your heart. One recent study shows blueberries were able to help lower blood pressure.3 This could mean a great deal of good for those dealing with heart health concerns.
Just remember – fruit is nature’s candy, so enjoy it… in moderation.
So now that we’ve covered some of the reasons blueberries are so good for you – let’s talk about a few more of the powerhouse ingredients in this decadent breakfast treat.
Now, you’ve probably heard it referred to as “the incredible edible egg” – and for good reason!
Eggs have been a staple food in several types of healthy eating plans for decades, although it’s true … sometimes they’ve gotten a bad rap for being higher in cholesterol than other proteins. Now, that backlash is a bit unfair because, as it turns out, the cholesterol in an egg can help monitor your HDL and LDL cholesterol levels.
Now, when it comes to how the egg can actually help you live a healthier life, there are quite a few important benefits to discuss. For starters, eggs can potentially help your heart, help prevent certain illnesses, help your vision, keep your skin healthy, and even help you when you’re trying to lose weight.
Of course, you want to make sure you consume eggs from pastured hens, but more importantly – you want the eggs you eat – and serve to your family and friends – to be omega-3 eggs.
Omega-3 eggs are a special type of egg laid by hens who eat an entirely natural diet that happens to be enhanced with flaxseed. When the flaxseed is digested, the polyunsaturated omega-3 fatty acid gets moved to the yolk. That’s a good thing, according to a recent study – the omega-3 eggs had approximately five times as much omega-3 fatty acid as conventional eggs.4 Not only that, but omega-3 eggs can help significantly lower blood pressure.5
Now, coconut oil is great for many reasons – one of which is simply how good it tastes. I love the creamy texture and the tropical flavor of coconut oil. Sometimes, I simply sauté a few of my favorite veggies by using just a little coconut oil, salt, and pepper. But, I digress.
Turns out, one of the major benefits of baking with coconut oil is that it helps to boost your metabolism. Did you know coconut oil contains a high number of medium-chain fatty acids? It’s true, especially when compared to other fat sources that are made up mostly of long-chain fatty acids.6
You see, your body processes medium-chain fatty acids much differently than it processes their long-chain counterparts. It happens to be a pretty huge reason why coconut oil is thought to be so helpful for those working hard to lose weight.7
You see, medium-chain acids go straight to your digestive tract from your liver. There, they embark on one of two journeys:
1. They are transformed into ketone bodies (chemicals that break down fat for energy when the body doesn’t have a sufficient supply of insulin).
2. They’re instantly converted to energy. As a result, the body burns fat faster.
And now, research shows that using as little as a teaspoon or two of a medium-chain fatty acid – like coconut oil – can help the body increase its energy expenditure rate by up to five percent.8 Lucky for you, the recipe below for my delicious blueberry pancakes uses a whole tablespoon! But, I’m getting ahead of myself. Just know that when you replace regular fats with medium-chain fats, you can burn more calories – which makes it easier for you to knock of those stubborn pounds. Good news, right?
Right. But, by now you probably want to get baking. So, without further adieu –
Dr. G’s Wheat-Free Blueberry Pancake.
Now, since this treat is Plant Paradox-friendly, there are a couple of differences between this fluffy flapjack and the kind you’d find at IHOP. First off, I ditched that nasty wheat flour.
And, guess what – this pancake is so delectable, you won’t need to douse it in maple syrup. A good thing too, because all that does is turn your breakfast into a sugarbomb.
Now, if for some reason you’re not into blueberries, you can simply take them out – your pancake will still taste great, thanks to the delicious mix of lemon, vanilla, and coconut.
Ooh, one more thing and then we’ll get baking, I promise. You’re not going to dirty your kitchen making this breakfast treat because you only use 2 dishes to – the blender and a pie tin.
Watch my cooking demo here: here: https://www.youtube.com/watch?v=fof763KTUKI. You can either click on the link or copy and paste it into your browser.
The Plant Paradox Approved Pancake Recipe
What you need –
- 2 large omega-3 eggs
- Juice of 1 lemon
- Zest of 1 lemon
- 1 teaspoon vanilla
- 1 Tablespoon coconut oil
- 5 drops liquid stevia
- 4.5 oz coconut yogurt or goat’s milk yogurt
- ¼ cup coconut flour
- ¼ cup tapioca flour
- ¼ cup blanched almond flour (not almond meal)
- ¼ teaspoon sea salt
- ½ teaspoon baking powder
- ¼ teaspoon baking soda
- 1/3 cup fresh or frozen wild blueberries
What to do –
1. Preheat oven to 350 degrees. Lightly spray an 8-inch pie pan with olive oil.
2. Place all ingredients except for blueberries in a high speed blender and blend until smooth.
Pour batter into pan and sprinkle evenly with blueberries.
3. Bake until golden brown around the edges and firm in the center – about 25 minutes. It’s the perfect amount of time to set the table, wash the dishes, and feed the dog.
4. When the pancake is done, remove from oven and let cool to room temperature before serving – it should feed 2-4 people easily.
It’s really so easy. Blend, bake, and serve.
So, the next time you want to feed someone you love a special breakfast (how about for Father’s Day, hint hint) – feed them something that loves them back… delicious, wheat-free blueberry pancakes.
Always looking out for you,
Dr. Steven Gundry
Article Updated on August 30th, 2017.
1. Wolfe, Kelly L. et al. “Cellular Antioxidant Activity Of Common Fruits”. N.p., 2017. Print.
2. Krikorian, Robert et al. “Blueberry Supplementation Improves Memory In Older Adults†”. N.p., 2017. Print.
3. Basu, A. et al. “Blueberries Decrease Cardiovascular Risk Factors In Obese Men And Women With Metabolic Syndrome”. N.p., 2017. Print.