Healthy Banana Oat Pancakes

Photo by Ioana Motoc on

An easy and quick recipe when you are craving pancakes but have issues with dairy, eggs, vanilla, and gluten. If you love french toast, you’re going to love these pancakes. They are delicious and healthy for you!


1 cup of gluten-free, rolled oats (I use Bob’s Red Mill Gluten-Free Rolled Oats)

1/4 almond milk (or any plant milk of your choice)

1 banana (not too ripe)

2 teaspoons baking powder

1 Tablespoon of apple cider vinegar

1 Tablespoon of agave syrup

1 teaspoon maple syrup (or vanilla if it is safe for you)

1/2 teaspoon Cinnamon

1/4 teaspoon Nutmeg (freshly ground if you can)

1/4 teaspoon salt (optional)


In a food processor: grind up the oats into a flour. Add all the other ingredients and blend into a batter consistency. The batter will be thick. Pour into a bowl and let the batter rest for about 5 – 10 minutes to allow the batter to rise. This will ensure the pancakes will be fluffy.

While the batter is resting, heat a non-stick skillet to between medium and medium-high. When the batter is ready, spray the pan with non-stick spray (I use olive oil non-stick spray), then place a scant 1/4 cup of batter into the pan.

Bake about 1-2 minutes per side. If they are burning before they are ready to flip, turn down the heat slightly to give the pancake time to cook. Repeat until you have used up the batter.

Optional ingredients: to enhance the french toast flavor, we like to add chopped pecans and dark chocolate chips (dairy, soy, vanilla, gluten-free). These ingredients are to taste, but a guide to use is about 1/4 cup of each, mixed into the batter. They make the batter thicker, so adjust cooking time accordingly.

Toppings: Bananas, nuts, chocolate chips, powdered sugar, fruit.

This recipe makes 2 servings (2 pancakes each). You can make the batter ahead of time and store the batter for several days, but the batter is best fresh. The batter can be frozen for up to 6 months.


Photo by Shiva Kumar on

Please note that I have written this recipe for people who have garlic and chili pepper allergies. I have used black pepper for a mild heat effect. If you can tolerate black pepper and want a stronger pepper flavor, please feel free to add more. This recipe contains coconut milk. If you are allergic to coconut and can have dairy, you can use a light cream instead.


 1 cup white long-grain rice

Approx. 2lb Butternut Squash

2 cans of canned lite coconut milk

1 onion, chopped (can use ¼ cup dried shallots)

1 TB olive oil

2 cups of peas (or 3 cups of fresh spinach)

Cooked ground pork – ½ pound (or 1/2 lb ground lamb – or any meat you can safely eat)

1 cup of salted cashews

Cilantro as garnish

1 teaspoon salt

Curry Powder Mixture (garlic and chili pepper free):

Cumin seed 1 teaspoon

Ginger powder 1 teaspoon

Celery seed 1 teaspoon

Nutmeg ¼ teaspoon

Cinnamon ½ teaspoon

Allspice ¼ teaspoon

Cardamom – ¼ teaspoon

Freshly ground pepper 1 teaspoon

Turmeric 1 teaspoon

Cut the butternut squash in half and place in an Instant Pot for 15 minutes. The squash will be semi-cooked, but easy to peel and chop up. While the squash is cooking, place the ground pork in a pan and brown in the pan. Start cooking the rice per package instructions. 

While the squash, ground pork, and rice are cooking, place the onions in a pan and brown in the olive oil, and then add the 2 cans of coconut milk. If you are using the dried shallots, place the shallots in the pan, followed by the 2 cans of coconut milk, and then add the salt and curry powder mixture. Slowly simmer to rehydrate the onions and to integrate the spices into the coconut milk. 

Once the butternut squash is ready, carefully remove the halves and place them on a cutting board to cool. When cooled enough to handle the halves, cut the squash in sections, and cut off the peeling. Chop the peeled sections into approximately 1-inch squares and place in simmering milk mixture. 

Drain the ground pork, and also add the cooked pork to the milk mixture. I used frozen peas, but you can use canned peas, too. If frozen, cook per instructions and add the cooked peas to the milk mixture. (If using fresh spinach instead, place those in the mixture at this time.)

Cook on low until the squash is fully cooked. At that point, remove from heat and add the cashews and cilantro as a garnish. 

Spoon freshly cooked rice on a plate, and then spoon the curry mixture over the rice. Enjoy!

Meatloaf – free of gluten, garlic, dairy and eggs


  • 2 lbs of grass-fed ground hamburger 85/15 or 80/20
  • 2 ½ cups of gluten-free oatmeal
  • ½ cup of almond milk
  • Flaxseed meal–substitute for 2 eggs. Follow instructions on package for 2 “flaxseed eggs.”
  • 2 teaspoons salt
  • 1 teaspoon freshly ground pepper–or to taste
  • 1 teaspoon of cumin powder
  • 1 teaspoon of smoked paprika
  • Onion: ½ fresh chopped, or 1 tablespoon of dry minced onion


  1. Prepare the flaxseed meal in required water and let it sit for at least 5 minutes.
  2. Mix the dry ingredients together and mix the oatmeal into the ground beef evenly.
  3. Add spices. 
  4. Mix the liquid ingredients together and add the flaxseed eggs that have an egg-like consistency. 
  5. Add the liquid mixed ingredients to the hamburger mixture. 
  6. Mix all the ingredients well. 
  7. Place in a loaf pan and top with Emily’s homemade barbeque sauce. 
  8. Bake at 350 degrees for 1 ½ hours until done. Take out of the oven and let it rest for an hour. Once it has rested and cooled, the meatloaf holds together beautifully.

The amazing thing about this meatloaf is that it tastes great! You don’t miss the eggs, garlic, or breadcrumbs. With the grass-fed beef, the beef flavor is robust, and you know you are eating a healthy meatloaf, with lower cholesterol than the traditional meatloaf. 

See “Emily’s homemade barbeque sauce” for the topping to this meatloaf. We like to cut a slice of meatloaf and ladle some barbeque sauce on the slice before warming in the microwave. 

Emily’s Barbeque Sauce


  • 2 cups homemade ketchup (see recipe)
  • ¼ cup packed brown sugar
  • ½ cup apple cider vinegar
  • 2 Tablespoons honey or agave syrup
  • 2 Tablespoons coconut aminos (soy sauce replacement)
  • 1 Tablespoon lemon juice
  • 1 teaspoon Stone House seasoning (salt and pepper mix)
  • Ground mustard powder to taste


  1. Combine all ingredients in a medium saucepan over medium heat.
  2. Bring to boil, reduce to simmer for 10 minutes or until thickened.
  3. Remove from heat and cover until cool.
  4. Store in covered containers in refrigerator.

Lasts about a week.

If you make a double batch, or more, you can also use canning jars and store the sauce in the jars, using the canning method. 

Emily’s Garlic-free Ketchup


  • 6 oz can tomato paste
  • ¼ cup honey or agave syrup
  • ½ cup white vinegar
  • ¼ cup water
  • 1 teaspoon sugar
  • ¾ teaspoon salt
  • ¼ teaspoon onion powder
  • 1/8 teaspoon celery seed


  1. Combine all ingredients in a medium saucepan over medium heat, whisk until smooth.
  2. When the mixture comes to a boil, reduce heat to low and simmer for 20 minutes, stirring often.
  3. Remove from heat and cover until cool.
  4. Chill and store refrigerated in a covered container.

Flour Blend with no Gluten, Dairy, or Potato

4 ½ cups of white rice flour

1 2/3 cups of brown rice flour

1 1/3 cups of oat flour

¾ cups tapioca starch(flour)

Please see my blog to learn more about this flour blend:

A Flour Blend Base:  no Gluten, Dairy, or Potato  

Gluten-free Tabbouleh with no Tomatoes or Garlic

This image has an empty alt attribute; its file name is 20220122_131600_hdr.jpg
photography by Lisa Groves

Gluten-free Tabbouleh with no Tomatoes or Garlic

You’ll want to have this wonderful Mediterranean dish on hand on a regular basis. It’s packed with healthy nutrients and tastes great, too. Enjoy!


2 cups of cooked quinoa

1 medium cucumber (English – burpless) diced

1 teaspoon salt

3 medium-large bunches of curly parsley chopped

3 green onions thinly sliced (or more to taste)

¼ cup sliced kalamata olives, sliced and rinsed

1/3 cup of extra-virgin olive oil

4 Tablespoons of lemon juice, freshly squeezed

½ teaspoon freshly grated pepper


  1. Rinse the quinoa and cook. I love cooking quinoa in the Instant pot. It takes only 2 minutes. Set your Instant Pot on High Pressure, measure in 2 cups of rinsed quinoa with 2 ¼ cups of water and press start for the Pressure cook setting.
  2. Wash and dice the cumber and place in a medium bowl.
  3. Wash and slice the green onions and add to the cucumber in the medium bowl.
  4. Rinse the sliced kalamata olives and add to the ingredients in the bowl.
  5. For the parsley, remove the larger stems and then chop in the food processor (or by hand). It’s best to add one bunch of parsley at a time to assure that the parsley is chopped thoroughly. After chopping each bunch, remove the parsley to the medium bowl and then repeat the process with the second and then third bunch.
  6. Add the cooled quinoa to the ingredients in the bowl.
  7. In a small bowl, whisk the olive oil and the lemon juice together, adding the salt and pepper to the mixture. The lemon, salt and pepper are to taste, so adjust if needed. Add to the ingredients in the medium bowl. Mix well.
  8. The salad is ready to eat as is, or refrigerate for several hours. It will keep fresh for about 4 days in the refrigerator. If you choose to add other ingredients like meat or fish, either measure out the mixture first and add the other ingredients, or if you add them to the entire dish, you’ll need to eat the dish within a few days. Makes about 6 one-cup servings.

Enjoy and feel the healthy glow!

To read more about this recipe, visit my blog www.the-food-allergy tabbouleh but can’t eat gluten?

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