Category Archives: breakfast

A Quick, Super-Energy Breakfast or Lunch

My husband plays golf on Mondays and in our oppressive heat, he often looses steam on the back nine.  We’ve found that if he does a high-fiber, high protein breakfast before he leaves, he is able to maintain his energy the entire 18 holes.  This of course, would be helpful for anyone who wants to keep moving and stay focused all day.

This particular concoction is my own updated, healthy version of something my Mom used to make us for lunch – a peanut butter and banana sandwich.  Of course, since we’re gluten free, it’s ix-nay on the ead-bray.   So instead, we use a millet and flax lavash and roll it up.

As a fan of fiber and protein, it’s not surprising this is packed with both.  The fiber count is 14 grams (or maybe 23 grams) – about 3 grams in the banana, 2 grams in the peanut butter and a whopping 9 grams of fiber in the lavash.   (I suspect, however, that the labeling is wrong on that particular product. They’ve changed their numbers several times over the years.  It says that 1/2 of a lavash is 9 grams of fiber so the ‘or maybe’ above is if that is in fact true. ) Quick Easy breakfast energy

The protein count is 11.5 grams with the Peanut butter contributing 8 grams of protein, the lavash has 2 grams of protein, and banana is about 1.5 grams of protein.   Now if this doesn’t pack a punch to get one from 7 AM to 2 PM, nothing will!

It’s doggone simple to make and barely needs a recipe.  I soften the refrigerated lavash with a spritz of water and bring it to room temp or give it 20 seconds in the microwave.  Then I spread on 2 TBS of organic, crunchy peanut butter.  Then, peal the banana and slice, arranging slices over the lavash.  Then, simply roll it up and eat it!  How easy is that?

The bananas are of course, organic as is the peanut butter.   The lavash?  It’s not labeled as such.  It’s almost impossible to find gluten free AND organic in any sort of similar product to this.

What’s great about this is that it doesn’t really require a special shopping trip.  I like my bananas on the green side so I buy them green-ish (See the pic).  Then when they ripen, my husband likes them ripe to mushy.  So they don’t go to waste.  The lavash can be in the freezer or the fridge, and the peanut butter stays fresh until it’s gone.

If you have problems with peanuts, you could substitute almond butter.



Delicious veggie pancakes

A healthy veggie breakfast!  You didn’t think it was possible?  It is.  We did it this morning! It’s all organic and has a healthy helping of fiber, vitamins and protein.

I found the recipe on a site that I enjoy,, except I made a few alterations so those are included in this version.

Zucchini Pancakes

Zucchini Veggie Pancakes


  • 1 cup organic sweet potato with skin on, grated
  • 1 cup organic zucchini, grated
  • 1 cup organic yellow squash, grated
  • 1/8 cup grated organic onion
  • 3 eggs, thoroughly beaten until frothy
  • 4 heaping tablespoons organic gluten-free oat flour
  • 1/2 teaspoon salt
  • Organic olive oil, for cooking
  • freshly grated organic Parmesan Cheese
  • Organic sour cream
  1. 1. In a large bowl, mix together the grated veggies, eggs, flour, and salt until thoroughly combined.
  2. Heat a thin layer of olive oil on a griddle at 300 degrees (or if you use a saute’ pan, be sure it’s medium heat.) You want the pancakes to cook all the way through the middle by the time they’re brown on the outside. When the oil is hot, drop pancake-size dollops of the veggie mixture into the pan, without overcrowding. Flatten a bit. Cook until the bottom starts to brown.
  3. Flip and sprinkle with the grated Parmesan cheese
  4. Cook until browned on the second side, then repeat until the batter is gone.
  5. Transfer cooked pancakes to a paper towels.  Serve immediately. If you need to keep warm, you can tent with foil or place in the oven on the lowest setting on a plate.
  6. Serve warm with a topping of sour cream.

Serve with a side of fresh organic cantaloupe or for an extra helping of nutrients,  avocado chunks.

Notes:  The yellow squash and the zucchini once grated, tend to be a bit watery so I added extra flour.  These didn’t turn out fluffy and were a bit flat but were still delicious.  The sweet potato was difficult to grate so watch the knuckles.   I can’t tell you how many times I’ve grated my knuckle over the years! Grating the onion was simple, but it turned out very watery.  However, I think that it added to the dish.

We had three extra and I wrapped in paper towel, put in a zip lock and will warm and have them perhaps tomorrow AM.