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How to cook taro root using a pressure cooker

This simple recipe explains how to cook taro with a pressure cooker. If you don’t have a pressure cooker you can boil it, but it takes much longer 1-2 hours. You must be careful to fully cook all parts of the taro plant because it contains calcium oxalate. This will make your mouth feel numb, itchy, scratchy and very uncomfortable, with possibly worse side effects if you eat too much or are very sensitive.

Taro, or known in Hawaii as Kalo, is an amazing plant. The roots, stems and leaves are all edible and have unique distinct character.  It is also extremely nutritionally dense. Compared to a potato, the taro root has more fiber and is a good source of calcium, potassium, and Vitamins C, E and Bs as well as trace minerals.

Taro is most known in Hawaii for Poi, a slightly fermented paste of cooked and mashed taro. However, taro is used to make many more things. You can dehydrate it and make flour, you can eat the steam stems as a vegetable, and the cooked greens are versatile in curries, wrapped around meat, in soups etc. This staple crop for tropical climates cannot be over estimated.

Recipe for how to cook taro with a pressure cooker

 

Equipment: Pressure cooker and steam basket to go with it.

Steps:

  1. Wash and scrub taro. I like to peel mine before I cook it because I feel like the scruffy skin would clog my pressure cooker. However, many others like to scrub it real good and clean the skin off after it is cooked.
  2. Cut into fist size pieces
  3. Place steam basket in pressure cooker
  4. Fill water up to right below the steam basket
  5. Place taro into basket and secure the lid
  6. Bring to pressure (you will notice the steam start coming out)
  7. Reduce to medium heat and cook 30-45 minutes depending on how much you have in there and how big the pieces are.
  8. Turn off the heat and let it cool for 10 or more minutes
  9. Release the pressure and wait until all steam has been released.
  10. Open the pressure cooker, the taro should be soft, showing a few cracks, and also be easy to slice with a knife.

There are so many ways to prepare taro. We just started harvesting them on our farm and have done little experimenting. One easy way to prepare cooked taro is just to slice it and fry it in a shallow pan with 2 tablespoons or so of oil. Just add a little salt and pepper to each side and fry each side until crispy (about 3 minutes on each side). Another recipe that we’ve made several times is our taro millet vegetable burger recipe.

 

I also found these recipes while doing a few searches.

http://www.quericavida.com/recipes/taro-root-fritters/d9c2d0c4-9bb5-4d14-959c-1f1a1a8203e4

http://raygrogan2-ivil.tripod.com/tarogrowcookeat/id9.html

http://www.kumuainafarm.com/taro-kalo-burgers/

If you like eating tropical starches that are easy to grow and gluten free- you may also like breadfruit. Here is a link to my breadfruit pancakes.

Ulu
Ulu (breadfruit) pancakes
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Taro Millet Veggie Burger

Taro or Kalo is a Hawaiian/Polynesian staple root crop. It can also be found in many places of the world. It is usually a light-medium purple in color, and has a starchy and uniquely earthy flavor. The corms (root balls), stems and leaves can all be eaten. All of these plant parts need to be cooked for a long period of time to prevent serious irritation: the leaves and stems need to be cooked for at least 45 minutes in pressure cooker, cooking the taro root or corm in a pot takes 3-4 x as long (see note  1 & 2).

Many traditional dishes made are with kalo. In Hawaiian culture the most popular are poi (a fermented mashed taro root) and kulolo (a dessert made of mostly taro and coconut milk). However, recently in tropical locales, restaurants and home cooks are developing their version of the taro burger. Maui Taro Burgers is the first large scale commercial source to make it into whole food and health food stores throughout the state of Hawaii. So I am on the mission to perfect my own taro burger recipe.

taro_banana_food_forest_feb_2017 Kalo planted in our food forest
large purple taro corm in groundPurple Taro corm in the ground

washed large taro corm

This recipe is still under construction. I’ve made it 2x now with similar delicious results. Please provide comments and helpful tips : )

Taro millet garden vegetable burger recipe

yield: 15-20 veggie patties

ingredients:

  • 3 cups cooked and mashed taro
  • 1 cup dry millet, cooked
  • 1 1/2 cups flour (e.x. spelt) for mixing in dough and another 1+ cup for dusting burgers (about 3 cups total, can make this gluten free if you use a comparable gluten free flour).
  • 2 eggs beaten
  • 1/2 onion, 2 stalks celery, 2 small carrots diced fine, 1/2 cup diced red pepper, 4 medium garlic cloves
  • handful chopped parsley and basil
  • 2 teaspoons salt
  • Black pepper to taste
  • 1-2 tablespoons non-gmo soy sauce or tamari
  • Several tablespoons of refined coconut oil

steps for cooking and preparing the taro/kalo

  1. Wash and peel kalo/taro, cut into large pieces (the size of palm is fine, 1-2 inch thick) and place in pressure cooker with water 1 inch covering the kalo.roughly chopped and peeled taro
  2. Bring to pressure (about 10 minutes on high), reduce heat to simmer  (low-medium) and cook about 45 minutes until soft
  3. let cool 2o minutes and then release pressure, once cool enough to handle drain water and mash either by hand, or by blender (I use an immersion blender for easy clean up and low waste).

steps for preparing veggie burger batter

  1. In the meantime, sauté onion, celery, carrots, red pepper in olive oil until soft. Once cooked add herbs and wilt. remove from heat
  2. In a bowl combine eggs,  1 cup flour, mashed taro, and sautéed veggies, add salt and pepper, and 1-2 tablespoons soy sauce (we use non-gmo, organic tamari).
  3. Fold in millet. At this point the batter will be loose. You can add in a little more flour if it is very very loose, but don’t over do it because you will dust them in a lot of flour in the next step. taro millet batter
  4. Pour about 1/2 cup of dusting flour onto plate. Plop a large spoonful of batter into pile of flour and cover it, then gently pick it up and toss in your hands to create a patty. Place immediately and carefully into hot pan with good amount of refined coconut oil. taro burger in flourtaro burger dusted in pan
  5. Add more flour to the dusting plate as necessary, and continue to add the patties to the pan.  Fry on medium (or medium to low heat) for about 5 minutes on each side. The outside will develop a nice, golden brown crust. After frying they may still be a little mushy inside. If you prefer them more firm you can transfer your batch to the oven. Bake on 300-350 degrees F for 30 or so minutes.taro millet burgers pan fry
  6. Cool and stack in-between wax paper for best storage results. You can freeze for a few months.

 

Notes:
  1. In general, the taro refers to the widely variable species named, Colocasia esculenta (i.e. edible in latin), which are grown primarily for its roots or corms, and then its leaves. Taro is related to ornamental plants like  Xanthosoma and Caladium, and is often mistaken for elephant ear. elephant ear has a similar leaf and root shape but the root grow more above ground and is skinner and the shape of the “heart” in the leaf is more disjointed. Elephant ear may have been considered a famine food as it needs to  be boiled for many hours before it is safe to eat.
  2. The irritant in uncooked taro is the result of calcium oxalate, tiny crystals of a natural pesticide.  This info is from http://everythingisscience.blogspot.com/2007/01/why-does-taro-make-your-throat-itch.html and http://www.molokaihealthguide.com/healthtalk/display.htm?id=34
  3. This is a picture of purple taro root keikis, or starts that can be used to replant the same variety of taro : ) purple_taro_keiki
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Coconut red pepper and squash soup

Smooth and savory, this recipe has the slightest sweetness from the rep pepper, carrot and squash and a tiny bit of texture from the fresh coconut. This coconut red pepper squash soup is packed with beta-carotene, vitamin A, and vitamin C, along with healthy fats from coconut and fiber from all the veggies.

This recipe features fresh coconut flesh, not the creamy coconut milk or the sweetened coconut flakes. Fresh coconut flesh. Coconuts come from the cocos nucifera palm and grow very well in tropical low-mid elevations. One tree can produce as up to 150 nuts per year. One medium size nut and its water can provide an average sized person with almost all of the daily required vitamins, minerals, and calories. Coconuts are truly a super food.

Coconuts have a lot of good fat, some carbohydrate, proteins and fiber. One 100g piece of mature coconut meat has: 354 Calories, 9 grams of fiber, 33.5 grams of total fat, 3.3 grams of protein and 15 grams of carbohydrates.  For example,  coconuts contain copper, calcium, iron, manganese, magnesium, and zinc, potassium. Furthermore, coconuts are also rich in B-vitamins: folates, riboflavin, niacin, thiamin, and pyridoxine. Additionally,  coconut contains Lauric acid, which increases good-HDL cholesterol and protect the arteries by preventing blood vessel blockages.

On our farm we already have 6 coconut palms fruiting and we are getting ready to plant 35 more dwarf coconut trees. Stayed tuned for many many future fresh coconut recipes.

Coconut red pepper squash soup recipe

Servings: 6, 8 ounce cups

Ingredients:

  • 1 small winter squash (about 2 cups cooked flesh)
  • 2 medium carrots
  • 2 stalks of celery
  • 1 large red pepper or several small ones
  • 1/2 onion
  • flesh of 1 young coconut (about 1/4 in thick) or 1/2 coconut
  • 6 cups of water
  • salt and pepper

Steps:

  1. Cook squash and remove about 2 cups of flesh
  2. Then, add squash and roughly chopped veggies (save coconut for last)
  3. Boil the soup until all veggies are tender, 20-30 minutes
  4. Let cool, add salt and pepper
  5. Once the soup is a bit cooler, add coconut and use immersion blender or regular blender.

1 serving is 8 oz, or 1 cup.

red-pepper-coconut-squash-soup

 

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Blueberry banana smoothie with chia seeds

This simple and creamy blueberry banana smoothie is packed with antioxidants, protein, fiber and healthy fats.  It is an excellent substitution for your afternoon cookie or candy bar. It is also a good mid-morning treat.

The blueberry banana smoothie recipe is great because it’s easy to keep all of the ingredients on hand. We buy buckets of Artisana raw organic coconut butter which last for 15-18 months from the date of manufacturing. Additionally, blueberries and bananas can be stored in your freezer, frozen blueberries are good for 6-8 months and bananas for 2-3 months. Dried chia seeds have a shelf life of 2-4 years.

I am featuring chia seeds in this recipe, but I actually use them almost daily in my green smoothies. We buy Nutiva organic chia seeds (120z) bags at Costco (several at a time). Mostly, I add them for extra fiber and protein. It’s ideal to soak the chia seeds in water for at least 10 minutes before blending. Soaking them helps to sprout the chia seed adding in their digestion making the nutrients more bioavailable.

Two tablespoons (or 1 ounce) of chia seeds has about 130 calories, 8 grams of fat, 11 grams of fiber (about 50% of daily recommended value for women), 5.5 grams of protein and no sugar. It also provides 18% of daily calcium, 27% of phosphorous, 30% manganese, and some potassium and copper.  Chia seeds have lots omega-3 fatty acids which help to increase HDL, the good cholesterol. The aid in weight-loss, with diabetes, digestion and detox.

Recipe for blueberry banana smoothie with chia seeds

Ingredients:

  • 1 cup fresh or frozen blueberries
  • 1 medium-large banana
  • 2 tablespoons coconut butter (we buy this in bulk and use it to replace milk in all dairy and non dairy recipes – Artisana Organic Raw Coconut Butter, 17 Pound)
  • 2 tablespoons chia seeds
  • 4+ cubes of ice
  • 1 and 1/2 cups water

Mix all ingredients in blender on high for two, 30 second intervals until very creamy and seeds are well incorporated. This smoothie has the best texture when consumed fresh but it will store for up to 2 days in the fridge.

blueberry banana smoothie with chia seeds and coconut butterblueberry bananan smoothie nutrition facts

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Blueberry Banana Spelt Muffins

These blueberry banana spelt muffins have become a staple in my household. I make a double batch and they still hardly last us through the week. Perfect for breakfast, a snack or dessert. The amount of sweetener can be adjusted to your taste, but I tend to reduce the amount of maple syrup or honey and add a little stevia. This recipe highlights the use of spelt flour in cooking. Below is a little more information on spelt.

Spelt (Triticum spelta) is a grass that originated in southeast Asia.  A relative of wheat, spelt is thought to be the “wheat” that was used over 9,000 years ago, it is considered an ancient grain and has been referenced in the bible. It remained a favorite grain until the 19th century agricultural revolutions and the modernization of wheat strains.

Spelt is more easily  digested than regular wheat and it has a reputation for helping people maintain good health. Additionally, it has more protein, fat and fiber than wheat, making it a  a high-quality energy source. The gluten in spelt is of a different molecule pattern than that in modern wheat. Whereas, today wheat has been designed/bred to have a high gluten content, the character of the gluten in spelt has not been modified from its natural state.

According to the World’s Healthiest Foods website: “Spelt does not seem to cause sensitivities in many people who are intolerant of wheat.” This is why my sweeties begs me to make him spelt muffins – we are taking a break from regular old wheat. In baking, spelt behaves like whole wheat flour and has a wonderfully nutty but subtle flavor. In comparison to oat flour, rice flour, etc. which have strong flavor profiles, spelt makes a better wheat substitution.

Recipe for Blueberry Banana Spelt Muffins

Equipment:

  • oven
  • muffin tin
  • 2 mixing bowls
  • measuring cups and spoons

Yield: 6 large muffins, 12 small-medium muffins

Dry ingredients:

  • 1 1/2 cups white spelt flour
  • 1/2 cup instant rolled oats
  • 2 teaspoons baking powder (aluminum free)
  • 1/2 tsp fine ground good salt (like Celtic Sea salt)
  • 1/2 tsp cinnamon

Wet ingredients:

  • 2 eggs beaten
  • 1/2 cup coconut oil (unrefined or refined) liquid form (but not hot)
  • 1/3 cup honey (substitute maple syrup, or reduce the sweetener and add a few drops of stevia)
  • 1 teaspoon vanilla
  • 2 ripe bananas mushed well

Add last

  • 1 1/2 cups blueberries, fresh or frozen

 Steps:

  1. Preheat oven to 350 degrees F
  2. Line muffin tin with coconut oil
  3. Mix wet ingredients well in medium bowl
  4. Mix dry ingredients well in separate smaller bowl
  5. Add dry ingredients to wet ingredient and mix well but do not over mix
  6. Fold in blueberries at the end
  7. Bake for 40-50 minutes at 350 degrees F for 6 large muffins. Reduce baking time to 20-30 minutes for smaller muffins. Baking time varies on environment, keep a close watch on your muffins looking for a firm golden-brown edge and top.
  8. Tooth pick should come out clean when inserted. Cool 5 minutes and remove from muffin tin.
  9. Enjoy these blueberry banana spelt muffins while still warm
 blueberry banana spelt muffins

 

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Cucumber Cabbage Juice

This cucumber cabbage juice recipe has just enough cabbage to help cleanse and enough cucumber and apple to brighten the flavor. I know it sounds kinda ehhhhh… but cabbage juice has many many health benefits and the cucumber and the apple in this juice mask any cabbage flavor.  It’s best to make and drink this juice fresh as cabbage juice tends to put off a funky taste and smell if it sits around too long. Instead this juice is refreshing and feels good.

Cabbage juice has a lot of Vitamin C, E, K, folate and potassium. It also has high sulhpur and chlorine content and a lot of iodine. This combination helps to clean the stomach and the intestinal tract (only when it is raw and without salt). It is advisable to start with smaller amounts of cabbage juice and watch how you body reacts because it is such a powerful cleanser. Gas may form in intestines because the cleansing properties of the juice are acting on and dissolving waste/toxic matter. Cabbage juice has been know to relief ulcers and constipation and clear up skin. Research suggest s that the active ingredient in cabbage juice that clear up ulcers is Vitamin U. It is also thought to help: bladder, colitis, kidney disorders, thyroid, blood pressure, bronchitis, asthma, hair loss.

Just give this cucumber cabbage juice a try with small small doses of cabbage. Try increasing the amount of apples to help you adjust to the taste of the cabbages. If you like this recipe, try my other juice recipes: cucumber parsley juicewatermelon lime juice with mintcarrot apple beet ginger juice, and everything green juice.

Recipe for cucumber cabbage juice

Equipment: good juicer

Yield: 1 pint, 16 0z

Ingredients:

  • 1 large cucumber peeled if not organic or if it is waxed
  • 1/4 lemon, peeled but with pith
  • 1 small apple (organic)
  • 1/3-1/2 small green cabbage

cucumber cabbage juice recipe ingredients

Steps:

  1. wash everything thoroughly and peel those that need peeling
  2. alternate cucumber and cabbage through the juicer
  3. add apple
  4. finish with lemon
  5. enjoy!!!

cucumber cabbage juice

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Cucumber Parsley Juice

My cucumber juice recipe with parsley, apple and lemon is so refreshing on a hot summer day. It’s perfect for incorporating into your weekly routine, and additionally great for detoxing. I know it doesn’t sound very tropical but both cucumbers and parsley grow year round here in Hawai‘i. Right now I’m on a brief juice/spring water/tea fast. I also have abundant amounts of cucumber and parsley so I decided to this juice combination a try. Below I have listed more information about the beneficial health effects of this cucumber parsley juice recipe.

Benefits of cucumber juice

The cucumber juice will re-hydrate you and is a wonderful natural diuretic. Hair and nail growth is also promoted because cucumber has a lot of silicon and sulphur and other trace elements. Cucumber juice also has a lot of potassium which helps maintain healthy skin and flexibility in the muscles. Additionally, it can promote weight loss, help with acne, arthritis, eczema, fever, kidney disorders, etc. Also, cucumber  is a good source of folate, Vitamin C and K.

Benefits of parsley juice

Parsley is an herb and the juice is highly concentrated. It should not be taken in doses more than 1-2 ounces. It contains a lot of chlorophyll, (esp Vitamins A and C), calcium, magnesium, phosphorus, potassium, sodium and sulfur. Moreover, the juice of parsley is very cleansing, and it has been known to help adrenal and thyroid function, blood vessel health, the kidneys, bladder, the liver, and the eyes. Parsely helps with the female endocrine system and can help relieve cramps. It also  helps with weight loss (like many juices).

If you are looking for similar juice recipes, try my other juice recipes: cucumber cabbage juice, carrot apple beet ginger juiceeverything green juice, and watermelon lime mint juice

cucumber parsley juice recipe

Recipe for cucumber parsley juice

Yield: one 16 oz pint

Ingredients:

  • cucumber (peeled if waxed or non-oranic)
  • small apple
  • medium bunch of fresh parsley
  • ⅛ to ¼ large lemon (skin and seeds removed)

Steps:

  1. wash everything thoroughly
  2. juice cucumber and parsley by alternating putting them in the blender
  3. add lemon to the juicer and then apple
  4. enjoy!

cucumber parsley juice recipe ingredients

References:

Blauer, Stephen. (1989). The Juicing Book. Garden City Park, New York: Avery Publishing Group Inc.

LaLanne, Elaine, & Benyo, Richard. (1992). Total Juicing. New York, New York: Penguin Group.

Walker, Norman W. (1978). Fresh Vegetable and Fruit Juices: What’s missing in your body? Prescott, AZ: Norwalk Press.

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Chocolate Banana Blueberry Smoothie

Yum. This healthy chocolate banana blueberry smoothie recipe is kinda like dessert in a glass, but it has amazing SUPERFOODS in it so you can’t really feel like you’re making a bad choice here. All of the ingredients here would be best organic : ) Play around making some substitutions if you don’t have all the ingredients.

Recipe for healthy chocolate banana blueberry smoothie

Yield: About 4 cups

Ingredients:

  • 4 medium frozen or fresh bananas
  • 1 cup frozen or fresh blueberries (frozen is better because you can add less ice)
  • 2 heaping tablespoons coconut butter
  • ¼ cup or less flax seed
  • ¼ cup or less raw cacao powder
  • 1 cup filtered water
  • 6-10 ice cubes

Blend on high in good blender, the finer the better (especially for the flax). Don’t let the smoothie warm up in the blender, blend in increments and add a few ice cubes at a time. Share and enjoy!

 

healthy chocolate banana blueberry smoothie

 

If you like this smoothie recipe check out my other smoothies:

guava passionfruit green smoothie recipe

blueberry banana smoothie with chia seeds

fresh papaya and lime smoothie

chocolate banana flax smoothie

green smoothie love

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Rollinia: information on culinary uses, health benefits and more

Information on rollinia

Latin Name and family:

Rollinia Deliciousa, Rollinia mucosa. In the custard-apple or annona family (annonaceae). Other names: biriba, amazon custard apple, wild sugar apple.

Characteristics:

Rollinia “looks like a little alien fruit”. The flesh is a soft, gooey white pulp. It has a white core and several dark brown, elliptic or seeds. The inside is creamy and soft, with few fibers. Fruits vary greatly in size and can weigh up to 8 or so pounds.

rollinia weighing 3 pounds 2 ounces
rollinia weighing 3 pounds 2 ounces

Taste and culinary Use:

The taste is a lemony custard- flavor, like lemon meringue. It is eaten fresh but is also made into raw desserts, ice cream, smoothies, etc. In Brazil it is fermented to make wine. Once rollinia is cut the flesh oxidizes quickly, it will also temporarily stain white dishes. For a firmer texture eat rollinia while still a little bit green and before the soft nubs blacken. When it is completely yellow and the nubs blacken, the texture is softer and gooey, but it is still delicious. Importantly, research shows that the seeds have insecticidal properties and are poisonous to humans. Do not eat the seeds from rollinia or any other fruit in the Anonaceous (Annona) family. Be extremely careful when separating the flesh from the seeds for pureeing or putting in smoothies etc.

Harvest and storage:

Generally, rollinia is considered to have a short shelf life. The fruit ripens from green to yellow and can be picked early when they start to turn yellow. Clip the fruit leaving some stem. They still they may take approximately 4-7 days to ripen. Eat before the soft nubs blacken. Cooling the fruit after harvest can extend the shelf life but the skin will turn black. Fruits are vulnerable to bruising even under their own weight. Store at room temperature on top of cushioning such as bundled newspaper or bubble wrap. Additionally, you may store rollinia in the refrigerator to extend the shelf life a few more days.

Health benefits:

The rollinia fruit is a refrigerant and analeptic (stimulates the central nervous system). Also, due to its vitamin C content (73% RDI per 100g of Vitamin C) it is considered an antiscorbutic (effective against scurvy). The powdered seeds may be remedy for enterocolitis (inflammation of both the small intestine and the colon), but as mentioned above the seeds are also toxic to humans.  Still, research is being done on Rollicosin, a new Annonaceous acetogenin, to develop a potential antitumor agent. Additionally, in traditional medicine it is used as an anti-pyretic, a restorative and general tonic.

100 grams of rollinia has 80 calories, 2.8 grams of protein, 23 grams of carbohydrates, 2.1 grams of fat, 1.3 grams of fiber. It also contains Vitamin B1 and B2, Vitamin C, phosphorous, iron, niacin, and thiamine.

 

Growth patterns:

The first record of rollinia in Hawaii is from the 1930s. It is thought to have originated along the Amazon in Brazil, although it was also discovered in early Mexico, Peru, and Argentina. Now it grows in many tropical locations, and in Hawaii it thrives at 300 feet to 3,000 feet elevations. These trees grow fast, as much as 10 feet a year (up to about 40 feet) and fruits in as little as 2-3 years. Additionally, it is almost always propagated by seeds because they grow true to type, although grafting can ensure consistently high yielding varieties. Also, rollinia prefers heavy soil, full sun and an acid pH. Scale and mealy bugs may be problems, as well as fruit fly.

 

Resources:

  1. Love, Ken & and Paull, Robert E. Rollinia. Fruits and Nuts, June 2011. F_N-21. http://www.ctahr.hawaii.edu/oc/freepubs/pdf/F_N-21.pdf
  2. Morton, J. 1987. Biriba. p. 88–90. In: Fruits of warm climates. Julia F. Morton, Miami, FL.
  3. https://hort.purdue.edu/newcrop/morton/biriba.html
  4. Chih-Chuang Liaw , Fang-Rong Chang , Ming-Jung Wu , and Yang-Chang Wu * Graduate Institute of Natural 5. Products, Kaohsiung Medical University, Kaohsiung 807, Taiwan, Republic of ChinaJ. Nat. Prod., 2003, 66 (2), pp 279–281
  5. https://www.researchgate.net/profile/Harjeet_Khanna2/publication/265051238_Biofortification_of_Bananas/links/53fd28670cf2dca80003233a.pdf#page=210
  6. Morton, J.F., 1987. Fruits of warm climates, Miami, Florida, USA.
  7. http://vanveenorganics.com/product/brazilian-custard-apple-rollinia-sp/
  8. http://www.tradewindsfruit.com/content/biriba.htm
  9. http://www.fruitsinfo.com/Rollinia-Exotic-fruits.php
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Buckwheat spelt pancakes with sunflower seeds and bananas

These pancakes are made with HEALTHY HEARTY STUFF. When served  to Adam’s nephew, he gasped, “how did you make these taste so good?!” It’s true they are really quite yummy.

This pancake recipe highlights buckwheat, which is a highly nutritious and gluten-free cereal also referred to as kasha. It has numerous health benefits. For example, it contains rutin, glycoside, that has been shown to strengthen capillary walls and improve circulation.  It also contains all eight essential amino acids, thus is high in protein.  Buckwheat also has a lot of fiber, B vitamins and is shown to regulate glucose levels which is helpful for controlling diabetes.

This recipe uses coconut butter milk instead of buttermilk, (or milk substitute made by blending coconut butter and water), honey instead of sugar and is topped with sunflowers for added protein and banana for some fruit vibes!

Buckwheat pancakes with sunflower seeds and bananas

Servings: about 6-8 pancakes, ~5 inches in diameter

Equipment: frying pan and blender if making coconut butter milk

Ingredients:

  • 3/4 cup buckwheat flour
  • 1 1/4 cup flour (I use spelt, but you could try using gluten-free flour mixes, or another mild or complementary flour like coconut, or almond)
  • 2 tsp baking powder
  • 3 tablespoons melted butter
  • 2 organic eggs, beaten
  • 2 cups coconut butter milk (blend heaping tablespoons of coconut butter into water at room temp)
  • 1-2 tablespoons honey
  • 1 teaspoon salt

Steps:

  1. Combine wet ingredients and stir
  2. Combine dry ingredients and stir
  3. Stir dry into wet and combine but not over stir, batter shouldn’t be too thin, less runny than cake or brownie batter but not thin. Think about the batter for the box-kine pancakes. If too thin add a little more flour until thickens up a bit
  4. Let rest for 30 minutes or so for best results
  5. Heat pan on medium to medium high depending on stove top
  6. If using non-stick you just add a little butter or coconut oil. Otherwise with stainless steel, use a significant about so that it cover the pan and the pancake will not burn. This is always the hardest part about pancake.
  7. Cook on one side, add sliced banana and sunflower seeds, check bottom when it begins to brown and when top begins to bubble a little flip. Turn down heat if necessary. You want it to cook inside before it burns on the outside : ) About 2 minutes per side.
  8. Eat alone or serve with jam or maple syrup  : )

 

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