Ingredients:

• 1 ripened banana
• 2 eggs
• 1 tablespoon ground flaxseeds
• A pinch of cinnamon
• A splash of vanilla extract

Tips for Perfect Flourless Pancakes:

Choosing the Right Banana:
Pick bananas that are ripe but not overly ripe. Look for a yellow banana with some brown freckles. If the banana is too ripe, the pancakes may turn out thin or have an overwhelming banana flavor. If you only have a very ripe banana, balance the thickness by adding an extra tablespoon of flaxseed or some arrowroot powder. You can also freeze the banana to firm it up before mixing it into the batter.

Why Bananas Are Essential:
Bananas are rich in magnesium, potassium, vitamin B6, and vitamin C, and they aid in regulating our digestive system. They are considered “brain food” due to their dense nutrient content and positive effect on the nervous system. If you follow the Medical Medium, you’ll know he strongly advocates for bananas in our diet.

The Importance of Ground Flaxseed:
While some flourless recipes omit ground flaxseed, I believe it’s essential due to its nutritional content. Flaxseeds are considered a superfood because they are rich in protein, fiber, omega-3 fatty acids, and a good source of vitamins and minerals, including vitamin B6, magnesium, potassium, and calcium. In baking, flaxseeds help bind the consistency together and make the batter less runny. They also add a subtle nutty flavor that pairs well with ripe banana.

Cooking Instructions:

1. Mash the banana in a bowl until smooth.
2. Add the eggs, ground flaxseeds, cinnamon, and vanilla extract. Mix well until combined.
3. Heat a non-stick skillet over medium heat. Grease lightly with oil or butter.
4. Pour small amounts of batter onto the skillet to form pancakes.
5. Cook until bubbles form on the surface and the edges look set, then flip and cook until golden brown.

Natural Sweetness:
Since these flourless banana pancakes are made with ripe bananas, they have a natural sweetness and tend to be moister than traditional pancakes. This often means you’ll need little to no maple syrup.

This recipe is one of my daughter’s favorites, even though she isn’t usually a pancake girl. Enjoy this nutrient-rich, healthy pancake breakfast. Leave your comments—I’d love to hear from you.

The post Flourless Banana Pancakes appeared first on Hand to Soul.

In my version, I omit the almond butter from the original recipe, preferring the additional fiber from flax and chia seeds. This also allows me to enjoy almonds or nuts later in the day. This smoothie is refreshing, creamy, and provides an extra boost of energy, especially with the addition of spirulina.

Enjoy the recipe, and leave your comments—I’d love to hear from you!

INGREDIENTS

• 1 banana
• 1 1/4 cup pineapple (I use frozen pineapple)
• 3-4 cups curly kale
• 1 cup almond milk
• 1 cup water
• 1 1/2 tsp spirulina
• 1 tbsp flax seeds
• 1 tsp chia seeds

INSTRUCTIONS

De-stem and chop the kale and place all ingredients into the blender until smooth. It is best to use frozen fruit for a cold smoothie otherwise add ice after blending.  Serve cold.

The post Tropical Green Smoothie Recipe appeared first on Hand to Soul.

• 2 russet potatoes
• 5 ounces of baby spinach
• 1-2 cloves garlic
• 1/2 cup of yellow onion
• 4 cups of vegetable broth
• salt and pepper to taste

INSTRUCTIONS

Prep:

1. Peel and chop potatoes.
2. Dice onion and garlic.

Cook:

1. Place potatoes in pot with water and boil until tender.
2. Bring a cooking pan to medium heat. Coat pan with cooking spray or oil and sauté onions for 2-4 minutes. Stir occasionally until onions are translucent.  Then add the garlic and sauté for an additional 2 minutes.
3. Remove water from pot containing potatoes and add the vegetable broth, sautéed onions and garlic, and spinach. Set heat to medium and cook for 3-5 minutes or until spinach is cooked.
4. Add salt and pepper to taste.
5. Set aside and allow vegetables to cool for about 10 minutes.
6. In a Vitamix or high powered blender,  add all contents of the pot and blend until smooth.
7. Serve with croutons or bread.

NOTES

Caution: The Vitamix is designed to blend hot soups and allow for excess steam to release from the top opening. If using another blender, take precautions when blending hot ingredients. Instead allow the ingredients to cool down before blending.

The post Creamy Spinach Soup Blender Recipe appeared first on Hand to Soul.

Omega-3 fatty acids are polyunsaturated fats that help improve heart health, support eye health, combat depression, boost metabolism, and reduce inflammation. Flaxseeds, chia seeds, and walnuts are among the plant foods with the highest amounts of omega-3 fatty acids and are excellent brain foods. When we mix them with potassium-rich bananas, romaine lettuce, and antioxidant-rich strawberries, we’ve got ourselves one powerful smoothie.

This smoothie is a light breakfast that’s great for on-the-go, and the fiber in it will keep you feeling full throughout your morning. Try it out and share your thoughts about this smoothie in the comments.

Ingredients

• 1/2 Frozen Banana
• 1 Cup Frozen Strawberries
• 1/2 Head of Romaine Lettuce, Chopped
• 1 Cup Organic Non-Dairy Milk of Choice
• 1 Cup Water
• 1 Tablespoon Flaxseed and Chia Seed Blend
• 1-2 Tablespoons Walnuts
• 1 Medjool Date

Directions

1. Place all ingredients into a blender and blend until smooth.
2. Serve cold.

*It is best to use frozen fruits to enjoy the smoothie cold. If using fresh refrigerated fruits, add ice to your drink after it’s been blended.

Enjoy this nutrient-rich, omega-3 packed smoothie to start your day right!

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• 1 block extra firm organic tofu
• 2 cups kale (I used curly kale)
• 1 medium tomato
• 1/4 cup onion
• 1/2 red pepper
• 3 stocks green onion
• 1/4 cup vegetable broth
• 1 tbsp nutritional yeast
• 1 tsp Bragg’s Amino Acid
• 1/2 tsp Mrs. Dash No Salt Original Seasoning

INSTRUCTIONS

1. Drain and crumble the block of tofu using your hands or a utensil. Chop onions, tomato, red pepper and green onions. De-stem kale and chop.
2. On medium heat, sautée onions, green onions and red pepper for about 3-4 minutes or until tender.
3. Add in all other ingredients and stir for 5-7 minutes.
4. Drain any excess water from scramble and serve with toast or as pictured in a gluten free wrap.

*For best results, drain tofu a couple of hours before making dish to remove excess water or pat dry it with paper towels. Additionally drain it before serving. I missed this step and some excess water can be seen in my dish. It’s an easy fix, just drain it before you serve.

The post Tofu Scramble appeared first on Hand to Soul.

This is my fail proof hot cocoa recipe that I change up with the seasons. Since we are in winter, I like to use peppermint. It’s a nice balance between the grounding hot chocolate and the coolness from the mint. This time of year welcomes rest, comfort and warmth. Warming drinks and foods help balance the body and the mind during this season. Making a steaming mug of peppermint hot cocoa is a seasonal favorite of mine. Here’s the recipe and I hope you enjoy it.

Ingredients:

• 2 cups unsweetened almond milk or any milk of your choice
• 2 tablespoons unsweetened cocoa powder (I love this organic cocoa powder!)
• 2-3 tablespoons maple syrup (adjust to your desired sweetness)
• 1/2 teaspoon pure vanilla extract (This Madagascar vanilla is the best)
• 1/4 teaspoon peppermint extract (adjust to taste; I use this peppermint extract)
• Whipped cream (dairy free or milk based; this is optional, for garnish)
• Peppermint candy cane (optional, for garnish)

Instructions:

1. Prepare the Cocoa Base: In a saucepan over medium heat, pour the unsweetened almond milk. Whisk in the cocoa powder until it’s completely dissolved and the mixture is smooth.
2. Sweeten it Up: Stir in the maple syrup, adjusting the amount according to your preferred level of sweetness. Add the vanilla extract and let the mixture gently simmer for about 5 minutes, stirring occasionally.
3. Add the Peppermint Twist: Carefully add the peppermint extract to the hot cocoa, a few drops at a time, tasting as you go until you achieve your desired level of mintiness. Remember, a little goes a long way!
4. Serve and Garnish: Pour the creamy and aromatic hot cocoa into your favorite mug. For an extra touch of festivity, top it off with a scoop of vegan whipped cream and a peppermint candy cane.
5. Sip & Savor: Find a comfy place to sit and enjoy the minty aroma and the velvety smoothness of this delicious peppermint hot cocoa.

Don’t hesitate to customize it to your taste preferences by adjusting the sweetness or adding extra peppermint. Cheers to joyful moments and delicious sips!

The post My Favorite Peppermint Hot Cocoa Recipe appeared first on Hand to Soul.

Ingredients:

• 4 large apples (such as Honeycrisp, Gala, or Fuji)
• 1/4 cup brown sugar (or substitute for 4 tablespoons of maple syrup for a healthier option)
• 1/4 cup chopped nuts (walnuts, pecans, or almonds work well)
• 2 tablespoons coconut oil or unsalted butter
• 1 teaspoon ground cinnamon
• 1/2 teaspoon ground nutmeg
• 1/4 teaspoon ground cloves
• 1/4 teaspoon ground ginger
• 1/4 cup raisins or dried cranberries (optional)

Instructions:

1. Preheat the Oven: Preheat your oven to 375°F (190°C).
2. Prepare the Apples: Wash the apples thoroughly and dry them. Using an apple corer or a small knife, carefully remove the cores, leaving the bottom intact to create a cavity for the filling. Alternatively, you can cut the apples in half and place the filling into the carved core pocket. Place the apples in a baking dish.
3. Prepare the Filling: In a bowl, mix together the brown sugar (or alternative sweetener), chopped nuts, butter (or oil), cinnamon, nutmeg, cloves, ginger, and the raisins or dried cranberries if using. Combine everything until it forms a crumbly mixture.
4. Fill the Apples: Stuff each apple with the prepared filling, dividing it equally among them. Press the filling gently into the cavities.
5. Bake the Apples: Cover the baking dish with foil and bake the apples in the preheated oven for about 25-30 minutes, or until they are tender but not mushy.
6. Serve: Once baked, remove the apples from the oven. Let them cool for a few minutes before serving. Optionally, serve with a scoop of vanilla ice cream or a scoop of whipped cream for an extra treat.
7. Enjoy! Dig into these delightful baked apples with spices, savoring the warm, fragrant flavors and the tender sweetness of the apples.

This dessert is a delicious treat during the colder months but can be made year round as apples are readily available. Adjust the sweetness and spices according to your taste preferences, and feel free to experiment with different nuts or dried fruits for variations on this classic baked apple recipe.

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You can make this smoothie with fresh or frozen fruit. One of the reasons I love smoothies is how easy it is to add superfoods into them and give my body what it needs without having to take supplements. The recipe I’m sharing is great on its own, but if you’re feeling adventurous, you can supercharge it further by adding some protein powder or herbs I list below. Although, adding them may change the flavor so be open to playing with the amount.

Superfood Smoothie Enhancements

1. Maca Powder: Infusing your smoothie with this superfood adds a boost of energy, enhances libido, and aids in stress management. Maca is a true powerhouse, supporting your overall well-being with its remarkable properties.
2. Hemp Seeds: These seeds are packed with omega-3 and omega-6 fatty acids, as well as magnesium. Elevating heart health, hemp seeds help reduce cholesterol, triglycerides, and blood pressure, all while providing a delicious nutty flavor.
3. Cacao Powder: Layer your smoothie with the richness of cacao. Bursting with antioxidants, it supports heart health and enhances circulation from your heart to your brain, elevating both your body and mind.
4. Chia Seeds: These tiny seeds improve digestive health, reduce visceral adipose tissue (aka belly fat), promote a lasting feeling of fullness, and add a delightful crunch to your sips.

Without much ado, here is the recipe. Savor and enjoy the nourishment with every sip.

Ingredients

• 2 cups pineapple chunks
• 2 frozen bananas chopped
• 1 ½ cup coconut milk or milk of choice
• 2 tablespoons shredded coconut or shredded toasted coconut for garnish
• 1 cup baby spinach

Directions

• Place pineapple, bananas, coconut milk and spinach into a high speed blender and blend until smooth. 
• Pour into a large glass or jar and top with shredded coconut.

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