Flourless Banana Pecan Pancakes


  • 1 extra ripe banana
  • 1 egg, beaten
  • 1 scoop protein powder (40g)
  • 2 tablespoons quick oats
  • 2 tablespoons pecans, chopped
  • 1/2 tsp ground cinnamon
  • pinch of nutmeg


In a bowl, mash banana with a fork, then add egg, oats, protein powder, cinnamon, nutmeg and pecans. Combine until smooth.  Heat a skillet on medium heat, lightly grease with coconut oil, butter or light olive order spray.  Spoon mixture into pan and slightly flatten with the back of the spoon. Cook until edges start to brown, flipping once.

Enjoy with extra pecans and a bit of syrup! Makes about 6 pancakes, serves two people.

Nutrition Info: Calories for 3 pancakes: 216, Protein:11g, Carbs 27g, fat 9g (You can increase the protein content by adding an egg white and another scoop of protein powder)


Grain Free Stuffed Cabbage Rolls


  • 1 lb ground meat (I used 93% lean ground turkey)
  • 1 head cabbage
  • 1½ – 2 cups (1 small head) cauliflower, riced
  • 15 ounce can crushed or diced tomatoes
  • 1/2 cup diced button mushrooms (or whatever kind you like)
  • 1 small onion, diced
  • 2 garlic cloves, minced
  • 1 tsp oregano
  • 1 tsp chili powder
  • 1 tsp sea salt
  • ½ tsp fresh black pepper


In a bowl, combine ground meat, cauliflower rice, mushrooms, onion, garlic, seasoning, salt and pepper then set aside.  Core your cabbage and peel several whole leaves off carefully and stack.  Once you have 7-8 leaves, place in microwave for 45 seconds.  Add a thin layer of tomatoes to the bottom of your crockpot.  Fill each cabbage leaf with about 1/3 cup of your meat mixture.  Fold in the sides and roll up, placing the rolls seam side down in the crockpot snuggled together. Once filled, add the rest of the tomatoes, a bit more black pepper and cover.  Cook on low for 3-4 hours.  Serve or save for weekly meals.

Nutrition Info for 1 roll: Calories 150, Protein 13g, Carbohydrates 7g, Fat 6g

Sweet Potato Hash Muffins


  • 12 large eggs
  • 1 sweet potato, peeled and grated
  • 3 tbsp gluten free flour or almond meal
  • Sausage or ground turkey
  • Salt & pepper to taste
  • 1 tsp smoked paprika
  • 1/2 tsp sage
  • chives, for garnish


In a skillet, brown sausage or turkey and drain excess liquid. Set aside.  Preheat oven to 375 degree. Line a muffin tray with cupcake liners or spray generously with cooking spray or coconut oil.

In a bowl, combine sweet potato, 1 egg white,  flour, salt, pepper, sage and paprika and mix well.  Add to skillet you cooked the sausage in and brown for 4-5 minutes.  Spoon a heap into each muffin hole and flatten with the back of the spoon.  Once they are all filled, crack one whole egg into each muffin.  You will have one empty for the egg you used. Sprinkle again with smoked paprika, salt and pepper.

Bake for 20-25 minutes until egg looks cooked through.  Let cool.  If the bottom of your muffins is still looking uncooked, place them in your used skillet for a minute or two to brown off the bottom.  Garnish with chives. Store in an airtight container in the fridge for 1 week.