Walnut Flax Pancakes

Do not fear the flax! These pancakes are nutty, hearty and super flavorful. To make a quick sugar-free syrup I put 1/4 cup of chopped frozen cherries in the microwave for 2 minutes. The result was a thick and rich cherry sauce. Of course, these would be great with honey as well...

1 cup coconut flour
1/2 cup flax
1 egg
1/2 cup warm water
1/2 tsp salt
1 tbsp cinnamon
1/4 cup chopped walnuts

Mix all ingredients except walnuts in a large bowl. Heat a skillet to medium and mist with cooking spray. Pour in approximately 1/3 cup of batter, and sprinkle with about 2 tbsp walnuts. Cook 3-4 minutes per side, then flip. Serve warm.

Marinara Sauce

Store-bought spaghetti sauce, while quick and easy, contains sugar along with a plethora of other additives. My zone-friendly marinara sauce is perfect with meatballs or on pizza and is super easy to make.

1 onion, finely chopped
1 tbsp olive oil
salt and pepper
15oz can chopped tomatoes
2 tbsp fresh basil chiffonade
1 tbsp balsamic vinegar

Heat a small pot to medium heat, pour in olive oil, then add onions. Season with salt and pepper and then cook until onions are soft and translucent, about 10 minutes. Stir in tomatoes (do not drain the can all the way), basil and vinegar. Cook another 10 minutes.

*If you want a thicker sauce, add 2-3 tbsp tomato paste.

Salad Dressing

Salad dressings typically have a lot of sugar in them, thus creating a higher carb content. By making your own dressing you can control what goes in it and switch it up according to your mood.


1/4 cup balsamic vinegar
1 tbsp dijon mustard
2 tbsp minced chives
salt and pepper
1/2 cup olive oil

Whisk the first four ingredients together, then slowly whisk in olive oil. You can substitute chives for any fresh herb you like and can also switch the balsamic vinegar for apple cider vinegar.

If you would rather purchase your salad dressing, try this option from Annie's. It is delicious and completely sugar free. (Annie's Naturals Goddess Dressing)

Brisket

Brisket is typically made with loads of sugar-enriched ketchup, but this version is sugar-free and delicious. The apple cider vinegar makes the brisket taste like East-coast southern barbecue.

2lb beef brisket

salt and pepper

1 tsp red pepper flakes

15oz can diced tomatoes

2 tbsp apple cider vinegar

1 large onion, quartered

1 cup water/broth

Heat a large covered skillet to medium-high. Season brisket with salt and pepper, place in the skillet (mist with olive oil spray) and brown each side. Add the remaining ingredients, then place in a 325 degree oven. Cook 2.5 to 3 hours.

Going Sugar Free

As Americans, our diets are rampant with additives, hormones and chemicals that have affected our bodies in ways we are just beginning to understand. One way to control what goes in and out of your body is to cook everything yourself, from scratch, as much as possible. While the notion of 'cooking from scratch' indicates a level of expertise beyond most peoples grasp, this website has shown, I believe, that the image of the elderly woman covered in flour, sweating in the kitchen is anachronistic. The key to becoming master of your dietary destiny is to be aware and vigilant as to what you are eating.

Sugar is a naturally occurring substance, yet it a pervasive part of the obesity problem in this country. Sugar, in all its variant forms, is included in packaged foods that might not seem so obvious. Thus, experiment, for a week, a month, a day, to go without consuming sugar. Now, I will preface this by saying that I do not suggest you forgo the sugars that are natural in raw fruits or vegetables, but to eliminate sugar from the other parts of your diet. Salad dressings, yogurt, alcoholic beverages all include sugar. This experiment will not only cut calories and carbs, it will also test your dependency on sugar.

The key to this experiment is to carefully read labels and be aware of sugar's many names. This article in Delicious Living outlines not only the negative affects of sugar on the body, but also provides a list of not-so-obvious names that might appear on a label.

All this week I will be providing recipes and alternatives to packaged foods we rely on that contain sugar. The week before the Red Hills Triathlon I went sugar-free as an experiment and I felt stronger during our workouts and less hungry between meals. This might be the step that will move you from a dieting plateau or increase your potential as an athlete.