Screen Shot 2019-02-27 at 2.49.14 PMBoy, do I have something special for you today.  I thought I’d throw it out into the webisphere early so you have time to prepare for Pancake Tuesday. 

Contrary to popular belief, nutritionists also like to have fun and celebrate along with ‘regular’ people –  and yes, many times, it is with food.  Unfortunately, white flour stacks of sugar bombs makes us feel like cr#p – um yeah – because it is cr#p. 

So I’ve been experimenting in the kitchen and created some to-die-for (I’m not being literal, though!) pancakes.  These are packed with nutrient-dense ingredients that will keep your fuller for longer and not blow your insulin levels out of the water.  You’re welcome!

And if you wanted to make a meal out of it, I also developed a recipe for Apple Turkey Sausage Patties and Smokey Maple Tempeh “Bacon” – which will definitely please vegetarians, vegans and omnivores (yes, really!)

Recipe: Sweet Potato Pancakes
Serves: 4Screen Shot 2019-02-27 at 3.18.55 PM


  • 4 Sweet Potato (small)
  • 8 Egg (whisked)
  • 2 Tbsp Coconut Oil
  • 1 tsp Cinnamon
  • 1/4 cup Maple Syrup


  • Peel sweet potato and dice into small cubes. Fill a saucepan with 2 inches of water and bring to a boil. Drop the sweet potato in and steam for 7 minutes or until tender when pierced with a fork. Drain off the liquid and transfer the steamed sweet potato to a bowl and mash with a fork.
  • Measure out about 1/2 cup of mashed sweet potato per serving and add it to a bowl. Add in the eggs and mix well.
  • Melt coconut oil in a large skillet over medium heat. Once hot, pour pancakes in the skillet, no more than 1/8-1/4 cup of batter at a time. Cook each side about 3-5 minutes or until browned. Divide pancakes onto plates and top with cinnamon and maple syrup. Enjoy!

Recipe: Apple Turkey Sausage PattiesScreen Shot 2019-02-27 at 3.18.45 PM
Serves: 4


  • 1 lb Extra Lean Ground Turkey
  • 1 Apple
  • 1 Tbsp Ginger (peeled and grated)
  • 1 Tbsp Italian Seasoning
  • 1 tsp Apple Cider Vinegar
  • 1/2 tsp Sea Salt
  • 2 Tbsp Extra Virgin Olive Oil (divided)


  • Place the ground turkey in a large mixing bowl. Pat it with a paper towel to remove any excess moisture.
  • Peel, core and grate the apple using a box grater. Squeeze out the excess juice from the apple and discard. Add the apple to the turkey along with the ginger, Italian seasoning, apple cider vinegar and salt. Gently mix to combine then form the meat mixture into thin patties, approximately 4 inches in diameter.
  • In a large skillet or frying pan, heat half of the oil over medium-high heat. In batches, cook the sausage patties for about 2 to 3 minutes per side or until golden brown and cooked through. Wipe the pan out and add more oil in between batches.
  • To serve, divide sausage patties between plates and season with additional salt if needed. Enjoy!

Recipe: Smokey Maple Tempeh “Bacon”Screen Shot 2019-02-27 at 3.22.43 PM
Serves: 4


  • 8 oz tempeh
  • 2 tbsp maple syrup
  • 2 tsp liquid smoke
  • 2½ tsp tamari

Optional Ingredients:

  • ½ tsp smoked paprika


  • Cut tempeh into ‘bacon’ slices – about ¼ inch thick.
  • In a large bowl, whisk together maple syrup, liquid smoke, soy sauce, and paprika.  Add tempeh to bowl and toss with marinade. Cover and refrigerate for at least 2 hours. Can be left overnight.
  • When ready to cook, you can pan fry in a little olive oil, or bake in the oven on a parchment lined pan at 350°F for 25-30 minutes, flipping once until ‘bacon’ becomes crispy and brown. 
  • ‘Bacon’ will crisp a bit more as it cools.
  • Serve as a side for your breakfast pancakes.