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Oatmeal with Cherry Berry Blend

3 c regular oatmeal
2 t cinnamon
dash of salt
1 pk stevia

Put oatmeal in a microwaveable bowl large enough that the oatmeal would only fill to no more than one inch of the bowl.  This prevents it from boiling over into the microwave. Cover the oatmeal with water.  Microwave for 4 minutes.  Oatmeal should be mushy but not watery.  If it is watery add cooking time.  Add frozen Cherry Berry Blend to Oatmeal.  The frozen fruit will cool off the hot oatmeal and the hot oatmeal with thaw out the fruit.   Add a small amount of raisins, if desired.  

Fat Free, Sugar Free, Gluten Free Teff Pancakes

On the Esselstyn plan, ground flour is discouraged if there is a problem with belly fat, indicating metabolic issues.  Since ground flours can cause blood sugar spikes, one needs to be careful not to eat to many recipes with ground flour in them because blood sugar spikes can compromise nitric oxide levels.  However, if you are not overweight, one of these pancakes here and there shouldn't be a problem.  This recipe is high in Omega 3's provided by the chia seeds.

In your mixing bowl start by soaking 2 T of chia seeds in 1/4 cup water for 15 minutes.  These provide healthy Omega 3 fats, and also serve as an egg replacer.

1 ripe banana
2 t cinnamon
3 pk Sweet Leaf Stevia
2 cups water
1 cup Bob's Red Mill Gluten Free Baking Flour
1 1/2 T Baking Powder (aluminum free)
1 cup Teff Flour (I get this from Bob's Red Mill, as well)

Using a mixer mix the ripe bananas with chia seeds, and add cinnamon and stevia.  Mix until smooth.  Add water and mix until completely blended.  Add gluten free baking flour and mix until completely blended.  Then gradually add the Teff and mix while sprinkling the baking powder in with it.  This is to try to keep the baking powder active as long as possible.

The batter should be the typical runny but not watery texture.  If it is too thick add enough water to make it the desired consistency.  If too runny add more gluten free baking flour.

Using a non-stick frying pan, heat to about level 7  or medium high.  Pour the batter on the pan as you would any other pancake mix.  The pancakes will stick to the pan until they have dry bubbles on the top, so don't try to flip too early.  They should come right up when they are ready.  If not, take a papertowel and put a very small amount of oil on it and wipe the pan with the oil.  But don't let it be drippy.  Just barely moistening the pan with oil should do the trick.

Now what to put on the pancakes?  If you are worried about heart health, stick to unsweetened applesauce, or thawed blue berries with a little Sweet Leaf sprinkled on top.  Honey, syrup, all of the other traditional toppings are harmful for heart patients, or anyone concerned about preventing heart disease.  Fortunately, I have gotten used to eating them dry, and they have actually become quite a treat since I rarely have flour based products anymore.

Kale for Breakfast?!  Come On, You're Kidding Me!

If you don't have severe gastritis, like I do (I'm still healing up from a severe h.pylori infection which will take a year), them kales is the best breakfast and great tasting.  Now, why would kale be harmful to a person with gastritis.  It's not.  It just doesn't taste all of that exciting with the vinegar.

However, if you can handle vinegar in the morning, steamed kale with infused vinegar is delightful!  Dr. Esselstyn says it taste like hot fudge Sunday.  I wouldn't go that far, but it is rather delicious if you can get the right type of vinegar.  Dr. Esselstyn has been promoting the vinegars from, but I simply can't afford a $25.00 bottle of vinegar.  Even with my not using vinegar right now, we are still going through two bottles a week for DH, as it is.

But, I found two wonderful vinegars at the local grocery store and they can be purchased online for about $3.00, as well.  The Vigo Allessi infused brands are delicious and make a great substitute for salad dressings, taste great in hummus, and wonderful mixed with steamed Kale.  My favorite flavor is the Ginger Infused, and DH loves the Raspberry Blush.  DH dislikes anything that is too vinegary but we were able to use the Raspberry Blush to get him off of oil salad dressing because of it's pleasing flavor.

So how to prepare this remarkable meat substitute called kale.  Meat substitute?  Yes, look at  Do a search on kale and you will find it has far more nutrients than beef.  If you are worried about not getting your vitamins and minerals from being a vegan, you don't have to worry if you are eating kale everyday.

Anyway, back to the prep.....

Get a small saucepan, put 1 inch of water on the bottom, and bring to a boil.  I just place a colander of the same diameter as the pan on top of the saucepan for steaming.  To prepare the kale, you have to pull the leaves off of the steams, and then shred the leaves into bite size pieces which are placed in the colander.  The water in the pan should be at a rapid boil, and steam should be coming up through the colander.  Steam for 5 minutes.  The kale will be really hot, so get a plate and dump the kale out of the colander onto the plate and cool off in the fridge for another 5 minutes.

Drizzle the vinegar on the kale and enjoy a nitric oxide building breakfast.  Don't forgot your oatmeal.  Together they make a great heart healthy and artery healing breakfast!

Complete Protein Gluten Free Heart Healthy Pancakes

2 1/2 c Almond Breeze Almond Milk (not all almond milks are gluten free)
2 T chia seeds
1/2 very ripe banana
1/2 c unsweetened applesauce
1/4 c coconut palm nectar
1/4 t xanthum gum
1 c gluten free oatmeal
1/2 c quinoa flakes
1 c Bob's Mill Gluten Free Baking Flour
1 1/2 T baking powder

In a medium size bowl mash banana and add almond milk, applesauce, and chia seeds.  Let sit for 20 minutes for the chia seeds to form a gel that will bind your batter like eggs. 

Blend those ingredients in a blender until smoother.

Add the rest of the ingredients in the blender and blend until smooth.

Heat a non-stick skillet to hot enough that when you throw a drop of water on the pan, it sizzles.   Turn the heat down to medium high and pour the batter onto the skillet in your usually desired pancake size.  Heat the pancake mixture until it bubbles on the top, and dries on the edges.  For me, this takes about 7 minutes at the med high I am setting the stove at, so I go do something else while I'm waiting.  After the one side is cooked carefully flip the pancake and cook until it easily comes up from the skillet.  These pancakes will be very moist on the inside due to the moisture in the banana and applesauce, so making sure the pancake is dry before flipping it is important.

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