Single-Serve Pancakes with Gingerbread Pecan Butter from Living Candida-Free

Many of you may already be familiar with Ricki Heller and her popular website, a fantastic resource for vegan, sugar-free and gluten-free recipes and information about living with candida. Her new book, Living Candida-Free, offers practical and realistic strategies for anyone wishing to follow an anti-candida diet, as well as more than 100 recipes that anyone—on a special diet or not—can enjoy. Since many people aren’t familiar with candida, I asked Ricki in this guest post to explain what candida is and how she conquers it on a plant-based diet. 

I was hired to do the food photography for this book, so I was able to try out a number of the recipes. Luckily, Ricki is allowing me to share one of my favourite recipes from the book below, the single-serve pancakes. I love them because they’re made with wholesome ingredients like chia, quinoa, buckwheat and hemp. They’re also super simple to make and have become one of my go-to weekend breakfast recipes. For more delicious, sugar-free recipes and information about living candida-free, grab a copy of the book or sign up for Ricki’s Candida Kick-Start Course.

As a self-proclaimed sugar addict, I was perturbed (to say the least) when I was first diagnosed with candida and had to embark on an anti-candida diet.

Candida is a form of yeast that normally lives in the intestinal tract in harmony with all the other organisms that reside there. In a healthy body, candida causes no problems and can even be beneficial to help keep toxins under control.

But when things go awry (a condition often referred to as “dysbiosis”) in the internal microcosm, candida can quickly grow out of control and wreak havoc. Symptoms like overweaning fatigue, sugar cravings, foggy thinking, allergies, joint aches and all kinds of yeast infections can begin to develop and interfere with normal functioning.

Carob Pudding from Living Candida-Free

The usual treatment for candida overgrowth is a diet devoid of all sugars (even fruit), starches, yeast, alcohol and all moldy foods, along with antifungal supplements (and perhaps prescription antifungals, too).

So you can understand why I was concerned about having to follow the diet.

In addition, most candida diets shun a vegan approach to eating. Because meat, poultry, fish and eggs are all free of sugars or starches, they are usually recommended as the best forms of protein while battling the yeast. Some diets even go so far as to suggest that it’s impossible to remain plant-based while clearing the candida.

Eggplant “Parmesan” from Living Candida-Free

Well, I’m happy to say I proved those folks otherwise—even with a very severe case of the syndrome. It took some experimentation, working with a fantastic naturopath and time, but I managed to clear my candida while living a normal life and even created some delicious recipes along the way (recipes I am proud to serve to my husband, friends and family—and they don’t even realize they’re “special” foods!).

Fellow sugar addicts, take heart: if you’re dealing with candida, it IS possible to remain plant-based and conquer the yeast. With dedication, persistence, and some kick-ass recipes, you’ll be on your way and feeling better in no time.

ACD-Friendly Grain-Free Granola from Living Candida-Free

And even if you’re not dealing with candida overgrowth, the anti-candida diet is still a great way to transition to a diet free of refined sugar and incorporate more natural, lower glycemic sweeteners in your recipes; it’s a great resource for diabetics, too.

Single-serve pancakes

Yield: Serves 1

Ingredients:

• 6 tablespoons (75 ml) milk of choice (unsweetened almond, hemp, flax, etc.)
• 1 teaspoon (5 ml) raw apple cider vinegar
• 5 to 10 drops plain or vanilla pure liquid stevia, or to taste
• 1 tablespoon (15 ml) smooth natural almond butter or sunflower seed butter
• 1 tablespoon (15 ml) whole chia seeds
• 1 tablespoon (15 ml) uncooked quinoa, millet, or amaranth
• 1 tablespoon (15 ml) uncooked whole buckwheat
• 1 tablespoon (15 ml) raw shelled hemp seeds (hemp hearts)
• 1 tablespoon (15 ml) coconut flour
• ¼ teaspoon (1 ml) baking powder
• Pinch of fine sea salt
• Coconut oil, for pan (optional)

Directions:

1. In a medium-size bowl, whisk together the milk, vinegar, stevia, and almond butter until smooth. Set aside.
2. In a coffee grinder or blender, grind the chia, quinoa, buckwheat, hemp seeds, coconut flour, baking powder, and salt to a powder. Pour the mixture over the wet ingredients in the bowl and stir to blend. It will seem a bit too thick for pancake batter and more like a soft cookie dough. This is as it should be.
3. Heat a nonstick skillet over medium heat (brush with coconut oil if it has a tendency to stick). Divide the batter in half and place in the skillet (I use an ice-cream scoop), then use a spatula to flatten to about ¼ inch (6 mm) thick. Cook until the top begins to dry out (about 4 minutes); flip and cook for another 3 to 4 minutes. Serve immediately. May be prepared in advance and frozen. Will keep, frozen, for up to 3 months.

From Living Candida-Free by Ricki Heller. Reprinted with permission from Da Capo Lifelong, © 2015

This particular granola, with its golden hue and warming spices, has been my comfort food during this otherwise dismal and very hostile transition to winter. I spend late evenings wrapped up in a thick, cozy comforter on the couch, hands wrapped around my favourite blue and black cereal bowl that is tucked up against my chest, perhaps subconsciously filling an emotional void, a fear of what’s to come when winter hits and the frigid, dark days become the norm.

Warming vegetable soups, maple-kissed oatmeal and spiced tea are my salvation until next spring. As is this granola, sometimes eaten straight up but most often drowned in a sea of almond milk and topped with a sprinkle of cinnamon.

I’ve made many granola adaptations over the years, but this is the first time I’ve added pumpkin puree to the mix. I wish I had thought of this earlier, because it makes for a fantastic binding agent for the oats and other dry ingredients. This is a very versatile recipe, so feel free to swap out the buckwheat, seeds or fruit for whatever you have on hand.

Pumpkin spice granola

Yield: about 6 cups

Ingredients:

• 2 cups rolled oats (gluten-free if necessary)
• 1/2 cup pumpkin seeds
• 1/2 cup buckwheat groats
• 1/3 cup dried cranberries
• 1/3 cup dried chopped apricots
• 2 tbsp shelled hemp seeds
• 1 tbsp ground cinnamon
• 1 tsp ground ginger
• 1/2 tsp sea salt
• 1/4 tsp ground nutmeg
• 1/8 tsp ground cloves
• 1/2 cup pumpkin puree
• 6 tbsp pure maple syrup
• 2 tbsp water
• 1 tbsp melted coconut oil
• 1 tsp pure vanilla extract

Directions:

1. In a large bowl, combine the oats, pumpkin seeds, buckwheat groats, dried cranberries, dried apricots, hemp seeds and spices.
2. In another bowl, whisk together the pumpkin puree, maple syrup, water, coconut oil and vanilla extract.
3. Add the wet ingredients to the dry ingredients and stir to coat.
4. Divide the mixture between two dehydrator trays and dehydrate for 3 to 4 hours at 115F or until dry. Oven option: Spread the mixture evenly onto a large cookie sheet and bake at 300F for 45 minutes.

I gave in and made a maple cinnamon almond butter variation a few months ago and I was immediately love struck. There is something so satisfying and wonderful about the combination of almonds, cinnamon and maple syrup.

But don’t let me fool you. As the title above suggests, this is not another nut butter recipe. Instead, I combined a variety of seeds–think pumpkin, sunflower, flax, chia and hemp–slowly roasted with maple syrup and then blended with cinnamon and a touch of vanilla.

Dare I say this is my new favourite? It tastes so sinfully good you may find your fingers a suitable substitute for apple slices. Not that I did that–I’m just sayin’.

Enjoy!

Maple cinnamon multi-seed butter

Yield: about 1 cup

Ingredients:

• 1 cup pumpkin seeds
• 1/2 cup sunflower seeds
• 2 tbsp whole flax seeds
• 2 tbsp hemp seeds
• 1 tbsp white chia seeds
• 3 tbsp pure maple syrup
• 2-3 tbsp oil (I used canola)
• 1 tsp ground cinnamon
• 1 tsp pure vanilla extract
• 1/4 tsp sea salt

Directions:

1. Preheat the oven to 300F and line a cookie sheet with with Silpat or parchment paper.
2. In a large bowl, combine all seeds and the maple syrup. Spoon the mixture onto the cookie sheet and bake for 15 to 20 minutes, stirring halfway through. Remove from the oven and allow to cool for a few minutes.
3. Transfer the seeds to a food processor and process until crumbly. With the food processor running, pour the oil through the spout (use more or less oil depending on how thin you want it). Allow the food processor to run until the mixture is smooth, about 10 minutes. If you own a high-speed blender, you can transfer the butter for another round of blending to make it super smooth. I did and it is well worth the extra step!
4. Transfer the butter to a mason jar and store in the fridge.

Recipe inspired by Angela's almond butter.

Although buckwheat has a deceptive name that can easily cause confusion, buckwheat is not wheat, nor is it related to wheat. It’s a seed! Raw and gluten-free enthusiasts alike are now rejoicing this healthful and versatile ingredient.

My favourite way to use buckwheat is to sprout it, and then turn it into raw treats like these sprouted buckwheat bites. Despite the size of the actual groat, buckwheat is among the fastest growing of all sprouts.

To sprout, simply soak the groats for 30 minutes, rinse thoroughly and then place them in a large mason jar fitted with a sprouting lid (or you can use cheesecloth and a rubber band fitted over the jar opening). Place the jar on an angle upside down in a dish rack so excess water can drain from the jar. Allow to sprout for 24 to 36 hours, rinsing twice a day, or until the sprouting tail is as long as the seed.

Once sprouted, buckwheat becomes packed with live enzymes and vital nutrients.

My last two batches of buckwheat sprouts were made into these quick and easy treats. Don’t be intimidated by their miniature size because they pack a substantial punch of deliciousness. The fresh vanilla powder is the star of this flavour show, perfectly balanced by the sweet dried fruit and crunchy buckwheat and hemp seeds.

With these mini bites of energy on hand, you’ll have no problem keeping up with family and friends during summer weekends full of activites like cycling, running and gardening.

A quick reminder: If you haven’t yet signed up for the Treat of the Month Club for the month of May and beyond, you still have time! We’re taking sign-ups until the end of April.

Blog updates: Please note that I’ve added a new category under my recipes menu to include “vegan + gluten-free” and “vegan + raw” for those who are looking specifically for raw and/or gluten-free recipes. I’ve also updated my FAQs section.

Sprouted buckwheat bites

Yield: 2 dozen

Ingredients:

• 1/2 cup raw almonds
• 1/2 tsp vanilla powder (or seeds of 2 vanilla beans)
• 1/2 cup chopped dates
• 2 tbsp dried cranberries
• 2 tbsp dried currants
• 2 tbsp hemp seeds
• 1 tbsp water, or as needed
• 1/2 cup sprouted and dehydrated buckwheat groats

Directions:

1. Using a food processor, process the almonds to a coarse meal. Take care not to over-process or they will start to release their oils and turn into nut butter.
2. Add the vanilla powder, chopped dates, dried cranberries, dried currants and hemp seeds and process until the mixture is well combined and starts to come together. It should look like a thick, wet dough and should stick together when pressed between two fingers. Depending on how soft your dates are, you may need to add the water and pulse to combine.
3. Next, add the buckwheat and pulse just to combine.
4. Use a half-tablespoon measure to scoop up the dough and roll into balls with your hands. You can leave them as mini balls or form them into square bites by pressing down on the dough ball and forming a square with your fingers. Freeze the balls or squares in an airtight containter to keep them from going soft.

If you prefer to make buckwheat bars, you can double the recipe and press the dough into a 9 x 5-inch loaf pan lined with parchment paper. Freeze for one hour and then cut into bars.

But I have to admit, there are times when I play fruit favourites. On a hot summer’s day, for example, it’s a juicy, ripe mango that will undoubtedly win me over. If you’re looking for a sweet pick-me-up on a sunny afternoon, this mango pudding parfait recipe is a showcase of mango sweetness at its finest. Did I mention it’s easy to make, too?

Mango pudding parfaits

Yield: 2 servings

Ingredients:

For the mango pudding:

• 1 large mango, peeled and diced (about 2 cups)
• 6 oz. firm silken tofu (1/2 package of Mori Nu)
• 2 tbsp agave nectar
• 1 1/2 tbsp fresh lemon juice

For the coconut cream:

• 6 oz. firm silken tofu (1/2 package of Mori Nu)
• 1/4 cup coconut butter, softened
• 2 tbsp fresh lemon juice
• 2 tbsp agave nectar

For the coco-nut topping:

• 1/4 cup chopped walnuts
• 1/4 cup chopped pecans
• 1/4 cup rolled oats (use certified gluten-free, if necessary)
• 1/4 cup unsweetened coconut flakes
• 1 tbsp hemp hearts
• 1/8 tsp ground cardamom
• 1 tbsp pure maple syrup
• 1 tbsp coconut oil, melted

Directions:

For the mango pudding:

1. Combine all ingredients in a blender and blend until smooth, about 2 minutes. Refrigerate for about 1 hour to firm up.

For the coconut cream:

1. Combine all ingredients in a blender and blend until smooth, about 1 minute. Refrigerate for about 1 hour to firm up.

For the coco-nut topping:

1. In a small bowl, combine the walnuts, pecans, oats, coconut, hemp hearts and cardamom.
2. Add the maple syrup and coconut oil and stir until the nut mixture is well coated.
3. Put the bowl in the freezer until hardened, about 20 minutes.

To assemble:

1. Divide the mango cream between 2 parfait glasses. Next, add the coconut cream, then add the coco-nut topping. Slice up additional mango for garnish, if desired. Refrigerate until ready to serve.

Yacon powder is lighter in taste than the more popular syrup form, which has a flavour that is often described as a cross between an apple and molasses. Much like brown rice flour in texture, with a yellowish colour reminiscent of the desert, the powder form tastes sweet and starchy, with a fruity undertone. I picked up a box in Kensington market a few weeks ago and it sat on my shelf until I figured out what to do with it (sometimes my inspiration is a slow process). Then I had a revelation: the sweet, fruity flavour of yacon and the richness of dark chocolate chips practically beg for a marriage via cookie combination!

In this recipe, oats and almond meal add a wonderful flavour complexity and the coconut oil gives them a shortbread-like texture, making these a truly remarkable treat. Because yacon is found in the desert, it likes to absorb moisture, so you may notice it clumps very easily once opened. I just run it through my spice grinder before adding it to the rest of the ingredients. I also made my own oat flour and almond meal by grinding whole oats into flour and whole almonds to a fine meal. I hope you enjoy these cookies as much as I do!

Chocolate chip hemp cookies

Yield: one dozen

Ingredients:

• 1 cup oat flour (use certified gluten-free, if necessary)
• 1 cup almond meal
• 1/2 cup yacon powder
• 2 tbsp hemp hearts
• 1/2 tsp baking soda
• 1/2 tsp sea salt
• 1/2 cup coconut oil, melted
• 2 tbsp warm water, if needed
• 1/4 cup dark chocolate chips

Directions:

1. In a large bowl, whisk together the oat flour, almond meal, yacon powder, hemp hearts, baking soda and salt.
2. Add the coconut oil and mix to combine. If the dough seems dry, add the water 1 tablespoon at a time. The mixture should stick together when pressed between two fingers. Fold in the chocolate chips.
3. Roll the mixture into flat disks by hand and place them on a cookie sheet covered with parchment paper. Bake at 325 degrees for about 10 minutes, or until the edges are golden. Allow to cool completely. Store cookies in an air-tight container at room temperature.

But alas, that is what I did after reading the magazine article about sushi and remembering that I still had a package of nori in my cupboard that really needed to be used up. But, unfortunately, I’m not a fan of sushi-making. So what to do?

I’ve had healthy snack ideas on the brain since increasing my cardio routine a few weeks ago so, after collecting some simple ingredients in bulk, I came up with these no-bake brown rice cereal bars that are made up of all the delicious flavour components of sushi, minus the rolling and vegetable slicing. They include hints of nori, peanuts, sesame and wasabi combined with crunchy brown rice cereal and the subtle addition of brown rice syrup and coconut oil. Super yum.

When creating these treats, I experimented with different liquid sweeteners and I found that the thick brown rice syrup combined with enough agar flakes worked out best as a binding agent, so you won’t see these babies falling apart as soon as they hit room temperature. This recipe also requires sheets of nori that are crisp enough to crumble into tiny pieces. The easiest way to do that is to place the sheets directly on your oven rack and toast them at 350 degrees for a few minutes until slightly crisp. You can lightly toast your peanuts and seeds at the same time. Enjoy!

Sweet nori bars

Ingredients:

• 1/2 cup brown rice syrup
• 6 tbsp coconut oil
• 1/2 tsp sea salt
• 1/4 tsp wasabi paste
• 3 1/2 tbsp agar flakes
• 2 cups crispy brown rice cereal (like Erewhon brand)
• 1/2 cup toasted peanuts
• 1/3 cup toasted sunflower seeds
• 1/3 cup toasted, hulled sesame seeds
• 2 sheets toasted nori, crumbled

Directions:

1. In a medium saucepan, combine the brown rice syrup, coconut oil, salt and wasabi. Sprinkle the agar flakes on top and gently stir. Heat over medium-low until the coconut oil melts and the mixture comes to a light boil. Simmer for about 30 seconds until the mixture begins to thicken slightly. Remove from heat.
2. Add the brown rice cereal, peanuts, sunflower seeds, sesame seeds and nori. Stir until well combined, making sure the dry ingredients are well coated with the syrup mixture.
3. Spoon the mixture into a 8 x 8-inch square pan, pressing down gently and spreading it out evenly using the back of a spoon. Place the pan in the freezer for about one hour to firm up. Cut into bars using a sharp knife. Store in an air-tight container in the fridge or freezer.