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Timeless Nutrition Newsletter

This week:
Types of Flour
Recipes of the Week: Banana Pancakes
Tips to Stay Consistent with Your Nutrition
Flour Types
There are SO many different types of flour and with flour being a popular item right now, I wanted to share other types that you might want to try, besides the common all purpose flour and whole wheat flour.

Almond Flour: made from blanched almonds. This flour is low in carbs and high in protein. Best used in baked goods, pastries, and dessert fillings. 

Amaranth Flour: ground from an ancient seed and best used as a thickener in sauces, gravies, or soups. It has a nutty flavor.

Soy Flour: from ground soybeans. High in protein, low in carb, and is a source of calcium, iron, and magnesium. It can be used to thicken sauces and replace wheat flour in baking.


Rice Flour: Brown rice flour has more fiber than white rice flour and is great for cornbread or pound cake.

Flaxseed Flour: made from ground flaxseed and can be used as a substitute for eggs or fat.


Spelt Flour: has more protein than wheat flour, but is not gluten free if that is a concern for you. It can be used as a sub for wheat flour in baking.

Buckwheat Flour:
You can buy white or whole grain buckwheat and it is an excellent flour for making pasta or pancakes. It can also be used to make breads when combined with other flours. 
Recipes of the Week:

Banana Pancake

Recipe Courtesy of Minimalist Baker

Ingredients:
2 medium ripe bananas (yellow with brown spots)
2 tsp baking powder (not necessary, but helps them rise)
1 tsp vanilla extract (or sub another extract or citrus zest of choice)
2 large eggs 
4-6 Tbsp coconut flour (or sub almond flour)
Oil (such as coconut or avocado — for cooking)



Instructions:

To a large mixing bowl, add bananas and mash until only small bits remain. Then add baking powder and vanilla extract and use a fork or whisk to mash until thoroughly combined.
Next add eggs, break yolks with a fork or whisk, and whisk thoroughly until well combined.
Lastly, add coconut flour 1 Tbsp (9 g) at a time until a thick but scoopable batter is achieved (thicker than your average pancake batter, but not so thick that it appears dry). If you add too much coconut flour, add a little dairy-free milk to thin.
Heat a large skillet over medium heat. Once hot, add a little cooking oil to coat the pan. Then spoon in roughly 3-Tbsp amounts of batter and reduce heat to low. These benefit from cooking slower and lower than your average pancakes. Cover with a lid to help the center cook through.
Cook for 3-4 minutes, then remove lid and flip carefully. Cook for 3-4 minutes more (lowering heat as needed if cooking too fast) or until the underside is golden brown. Transfer cooked pancakes to the preheated oven on the prepared baking sheet (or to a serving plate). Continue cooking until all batter is used up — as recipe is written, ~6 pancakes.
To serve, top with desired toppings, such as nut butter, sliced bananas or fresh fruit, dairy-free yogurt, or maple syrup. We also love a sprinkle of seeds for more fiber and healthy fats.
Best when fresh, though leftovers keep covered in the refrigerator 3-4 days, or in the freezer up to 1 month. To reheat, microwaving is most effective. Otherwise, toast or bake in a 350 degree F oven until hot.
Tips to Stay Consistent with Your Nutrition
 
1. Recognize that eating nutritious food is a journey-there is no end point that tells you can stop making these choices. Decide that you will make healthy choices that you can maintain for the long term. 
2. Focus on what you can ADD, not take away. You can try new fruits or veggies, you can add colors to your plate, you can try new recipes or ways to prepare chicken, for example. Have fun with everything you can ADD!
3. Think about your WHY. Why do you want to stay on track with your nutrition? Write down your reasons and keep them nearby to reference when the going gets tough.
4. Have a support team. Whether it's a friend, family member, or co-worker, someone you can trust to help you keep your motivation and dedication to your goals.
5. Ask for help when you need it! You do not have to go through this alone. If you are struggling, please reach out! I am available for virtual nutrition sessions and would love to help. My email is megan@timelesscrossfit.com if you would like to schedule time
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