Raw “Nachos”

This dish has a creamy cheese sauce and sun-dried tomato sauce made from cashews. It also has marinated onions, sprouted lentils, and beets as chips. Raw food has full flavor, and full amounts of nutrients. The feeling of eating an entirely raw, extremely healthy, and filling meal is seriously like  no other. There are so many ways to experiment with raw foods and the flavors and textures they offer.

Nacho recipe:

Beets

Kale

Sprouted Lentils

Marinated onions

cilantro

lemon

avocado
Slice the beets very thin. You want them to be the chips in your nachos. Nice thin and crunchy beets add flavor and all the added benefits of beets. See all additional recipes below for the other ingredients. Layer the desired amount of beets, kale, lentils, avocado, and onions and then drizzle with both sauces and add desired amount of lemon juice and cilantro. Add any other veggies you’d like! Mushrooms, pickles, jalepenos, or carrot would all be great additions.

Cheeze sauce (bulk recipe):

1 cup cashews

1 cup water

1/2 cup nutritional yeast

2 tbsp extra virgin olive oil

few dashes of dried basil

few dashes of cayenne

dash of salt

Blend all the ingredients together until the sauce has a smooth and creamy consistency. I love a simple cashew based cheese sauce. The base is simply cashews, water and olive oil. A little bit of herbs and spices adds a little more flavor. I like to add a little bit of sriracha to mine as well, I love spiciness. You’ll have plenty of this leftover to spread on sandwiches, put on raw noodles, use as a dip or a salad dressing and etc.

Sun-dried tomato sauce:

1/2 cup cashews

1/2 cup water

1 tbsp oil

few dashes of cayenne

1 tsp nutritional yeast

dash of salt

1 tsp white miso

1 tsp maple syrup

1 tbsp onion

2 – 3 sun-dried tomato

up to 2 cups water

Add half the water and the rest of the ingredients except sun-dried tomato in blender and blend until smooth. Add each sun-dried tomato one by one and taste until it’s to your liking. Too much sun-dried tomato can make it too strong so go one by one to make sure it tastes good to you. Add the rest of the water as needed. You’ll have some leftover of this sauce too for  another batch of nachos and etc.

Marinated onions:

Red onion

White onion

1 tsp braggs liquid aminos

1 tsp coconut aminos

1 tsp maple syrup

Cut rings off of both the red and white onion. It’s up to you how much you want, I only did a little bit but if you love onions and if you want to add extra spiciness, add more onion. If you don’t have coconut aminos, that’s fine. Add a little bit more braggs or maple syrup or both. Put the onion in a bowl with the liquid and let sit while you prepare the rest, at least ten minutes.

Sprouted lentils:

You need to prepare ahead of time for this. To sprout lentils, take the desired amount and place in a bowl of water for at least 7 hours. After soaking, leave in a colander overnight or at least 8 hours. Soon enough the lentils will start to sprout. Full sprouting time is around 3 days but lentils will start to sprout after about one day. After they’re done sprouting, keep in the fridge to keep them fresh. I used mine after the first day of sprouting.

There is a lot of flavor in this dish so it wasn’t hard for me to sit down and enjoy it slowly. I tend to usually eat quite fast, so it was nice to be able to take my time without even trying. I’m still rather new to raw food but I’m continually taking classes and learning and looking at recipes!

Raw Banana Soft Serve

I’ve always loved ice cream. It’s always been a guilty pleasure of mine. There are plenty of wonderful vegan ice creams out there, but there are also plenty of raw versions as well. One of them being ice cream made from just bananas! There’s a local raw cafe relatively close to my house and one of their most popular menu items are called “banana whips.” They were so delicious I decided to look up some different recipes online to see how it was done, turns out it’s not so hard at all!

Recipe:

frozen bananas

a little bit of coconut water (a couple teaspoons)

The amount of bananas is truly up to you, depending on how hungry you are. Sometimes I’ll have this as a meal and 2-4 frozen bananas tend to do the trick. Take your desired amount of frozen bananas and place them in a food processor. I use a teeny little cuisinart which works fine for me. You can also use a high speed blender like a vitamix. Either will work. Add a couple teaspoons of coconut water and then blend until super creamy and smooth. That’s it! Take it out, put it in a bowl, and grab some toppings and eat it! It’s super satisfying and even better than regular ice cream which is made from cruelly acquired cow’s milk. Not to mention it’s also full of fat. This ice cream is wonderful because it has one of the most wonderful fruits:bananas. Top it off with hemp seeds, goji berries, cacao nibs, coconut, etc and make it even more of a superfood. Enjoy!!

A nice little tip for you: when your bananas are starting to brown, peel them and then freeze the banana. Before I did this I always had the trickiest time getting frozen banana peels off. I always have ton of bananas, so I always end up with plenty of frozen bananas which happen to be perfect for ice cream.

 banana ice creamI topped off this beauty with blackberries, cacao nibs, and a small side of frsehly ground natural peanut butter.

Reasons to go Vegan

Being a vegan myself and running my own vegan lifestyle blog, I feel the need to make this post about veganism itself.  If I can make even one person just consider veganism or vegetarianism by visiting my blog, I’d be so incredibly happy. Even going vegan or vegetarian one night a week makes a bigger difference than you could ever imagine. First of all, let’s start off with the definitions of vegetarian and vegan for those unaware: a vegetarian is someone who follows a plant based diet (no meat) but still eats eggs, dairy, etc. A vegan is someone who abstains from all animal products, no meat, no dairy, no honey, no leather, etc.

I can think of a million reasons to go vegan, but here are just a few:

1. For the animals. Millions of animals suffer everyday by humans for humans. Whether it be at factory farms, the zoo, sea world, the circus, in rodeos, in labs, dog fights, for leather, for fur, etc. Animals are abused. Being a vegan means you’re standing up to this abuse and refusing to take part in all these cruel and unusual practices and forms of entertainment. We have so much fresh vegetables and plant based foods available to us. Why eat animal products? We have so many forms of entertainment available, why use animals for entertainment? Look up vegan videos, documentaries, undercover exposé, books, articles, statements, testaments, etc. You will learn a lot!

2. For the environment. A lot of the world’s water goes to the production of livestock. Most of it is used for the irrigation of feed crops for these animals. Feed crops that they do not eat naturally and for the most part, cannot digest like corn and soy. Not only is water a factor, but also pollution. The mass amounts of animal waste (that is full of antibiotics, hormones, pesticides, etc) adds “dead” spots to local water supplies by triggering eutrophication. All the land used to feed livestock could be land used to harvest crops for hungry humans. Healthy cows and healthy pigs living in a free range farm as companion animals would be able to fertilize the land without harmful chemicals and without causing detrimental environmental effects. Mass production of abused and drugged up animals, however, only causes environmental destruction.

3. Veganism is healthier. The meat today is not like the meat humans used to eat hundreds of years ago (especially the meat in fast food). Animals are fed hormones and pesticide laden foods that they don’t naturally ingest. By eating meat, you are also at risk for certain diseases that can be carried by livestock. Finding organic fruits and vegetables is a lot easier these days than finding organic meat and grass fed / free range livestock. Since humans are not natural meat eaters, meat takes a long time to digest. We don’t have the naturally occurring enzymes that break down meat like carnivores do. Eating less meat, and eating more vegetables is good for your digestive system. There is also a myth out there that you need meat to be healthy, which is just not true. If you don’t believe me, look up the countless vegan athletes out there (Brendan Brazier, Carl Lewis, Fiona Oakes to name a few). Also, dairy and meat cause high cholesterol levels, acne, and even obesity. It is well known that eating too much red meat is bad for your health, and it is also well known that eating too much eggs and cheese can skyrocket your cholesterol levels. Animal products are very tied into heart problems. When you skip out on a cheeseburger or a fried egg & bacon sandwhich, you’re doing your entire body a favor.

4. You don’t need animal products. With each passing day, there are more and more vegan brands, products and options out there for you. Eating fresh fruits and vegetables is the ultimate option, but there are also plenty of mock cheeses, burgers, and other meat products. You can go into any grocery store and pick out a nice box of veggie burgers easily. Not to mention that there’s vegan mayo, cream cheese, yogurt, ice cream and milk. Why use cow’s milk when there’s hemp, coconut, almond, rice, flax, and soy milk? These options are also healthier for you and each different one has it’s own wonderful benefits. You can still have burgers, pizza, and ice cream. There are vegan versions of everything. Can’t find it at your grocery store? Check the internet, you can find all sorts of things that aren’t offered at your local grocery store. Even if you don’t want to use these fake meat products, there are so much fresh produce available to us these days. You can find exotic fruit like mangoes and you can crack open a coconut and have fresh milk, even if you live in a suburb. Not to mention all the wonderful nuts, seeds, and beans that are available to us also. Hundreds of years ago, people had to survive on what they could grow, raise, and scavenge. Now, every food you can imagine is at your grasp.

Imagine a world where cows and chickens can roam the wilderness again. Where no animal has to live in complete fear and agony. A world where obesity levels are down, heart problems are down and cholesterol problems are down. A world where plenty of people have jobs farming, growing, educating, healing, saving, nurturing, and doing what they love.

Don’t get me wrong, I know there are plenty of people who love meat. I know a vegan world is completely far-fetched. I will promote veganism for as long as I live. I don’t care about opposition, I care about education. I want people to know that veganism is wonderful and rewarding! I have felt amazing ever since going vegan and I cotinue to feel wonderful. I know this post isn’t perfectly organized, but I really want people to find out more about veganism. Do some research yourself, you’ll find out a lot. Read both sides of the argument, find out how you feel.

I am not a doctor, so I cannot prescribe any kind of diet plan to you. Know what works for your body and know what your limits are. Know your food allergies and know what you can’t tolerate. Any questions about your health or about whether you should eat certain foods or not, contact your doctor or nutritionist or health specialist. All I can do is promote and educate!

If you have any comments, questions, opinions, feelings, anything, please tell me! I’d love to hear your experiences with veganism, animal activism, food, etc!!

Vegan Chocolate Chip Pancakes With A Chocolate Cashew sauce

I had a typical work day today which isn’t such a bad thing. I do actually enjoy my job for the most part. Maybe not “enjoy” but I really don’t have any complaints. I work in the kitchen of a retirement community doing “salads” and “desserts.” Non of it is vegan, of course but other than that it’s a nice job. I get paid well, I like my co-workers and my managers are very accommodating to me. I really am excited to go back to school, however, I honestly miss it. At this point, I’ve decided to go to school for environmental studies. I cannot wait to move forward with my life. Just one step closer to my dream of owning a farm full of animals I’ve adopted!! No, but seriously.

On days I work my eating schedule tends to be really off. For example, I had breakfast at 5:50 am this morning (cereal), a green juice at around 10:20 (I go to my house on break because it’s close) and my lunch break was at 1 but all I had was a banana because I refuse to eat the gross food they serve where I work. It’s all processed with huge lists of ingredients for the most part and even the vegetables (which are of poor quality quite often) are covered in oil and cooked at high temps a couple hours before even being served. It’s just not my cup of tea.Anyway, enough rambling. Basically, I got home from work and had a nice work out and and was then in the mood for pancakes.

You really don’t need eggs or dairy to make good pancakes!

Pancake Recipe:

1 banana

1/3 cup coconut milk (or any other non dairy milk of your choice)

1 tbsp maple syrup or agave

1 tbsp liquid coconut oil

1/3 whole wheat flour

1 tsp baking powder

1/8 cup cacao nibs or vegan chocolate chips

Mash the banana with a fork and combine with the milk and maple syrup and coconut oil. To get coconut oil to be liquid, it’s easy to just heat up a little bit of water and put the container in the water until the coconut oil softens and turns to liquid form. The whole thing doesn’t need to be liquid, just enough for the recipe. Mix together the baking powder and flour and then mix with the wet ingredients until everything comes together and then add nibs or chocolate chips.

It helps to preheat the pan to medium heat before hand because these pancakes are a little thicker with wet ingredients and take a little longer to cook. Cook on one side until ready to flip and golden brown and then cook on the other side until golden brown. The insides may still be a little wet because of all the wet ingredients, so if you like you can cook longer. This recipe makes about two nice sized pancakes, four little ones, or one huge one. Double if you want to feed more people, or if you’re really hungry!

Sauce recipe:

1/3 cup raw cashews

1/3 cup coconut milk (or other non dairy milk)

1 tbsp carob powder (or cacao or coco powder)

1 tsp maple syrup or agave

Add all ingredients to a blender and blend until smooth. Add more milk if you want the sauce to be thinner and add more maple or agave if you want this to be sweeter.

I had these pancakes with another banana but I was really craving strawberries, those would go so well with this recipe. Blueberries or raspberries would also be good.

Gluten Free Thrive Diet Inspired “Pizza” With White Bean Sunflower Crust and Sun-dried Tomato Sauce

When first transitioning into veganism, pizza was my biggest temptation. I cut out eggs (which I ate all the time), milk (which I always thought was gross) and butter (which I never used) and all other dairy products just fine. I’ve always loooved pizza. Even after cutting out all other dairy I did eat some pizza every now and then for the first couple months into my transition. Finally, I told myself that I was being wrong and I wasn’t fully committing to this lifestyle. I’ve made plenty of delicious homemade pizzas without cheese or with daiya and I’ve been to a vegan pizza place and they’ve all been even more delicious than the traditional pizza.

If you take apart the ingredients of a traditional pizza, it’s anything but healthy. White, enriched, bleached flour for dough. The sauce does have tomatoes in it, but there’s also a high chance of the sauce containing sugar or other unwanted ingredients. And then there’s the cheese, and lot’s of it. So the whole thing is just unhealthy. And I dont know about you, but I always found it hard to eat just one piece of pizza.

What I decided to experiment with is a Thrive Diet inspired pizza. The Thrive Diet is something that athlete Brendan Brazier put together to optimize your full athletic potential by eating whole, vegan (and raw vegan) food and cutting out allergens and processed food. In his book, he has recipes for what he calls pizza. These are not the traditional pizzas you’d find in a pizza shop. These are pizzas with crusts made with ingredients like chickpeas, sunflower seeds, and / or beets. I had never thought of a pizza with a wheat-less crust, so I decided to try out my own recipe.

1. Crust recipe:

1 cup sunflower seeds

1 can white beans (any kind will do)

1 tbsp coconut oil

1 clove garlic

a couple pinches of sea salt, dried rosemary, and black pepper

Before you do anything, preheat the oven to 300 degrees fahrenheit so it’s ready for action.

Add all the ingredients to a food processor and process until everything comes together. Make sure the oil is well incorporated into the entire thing and the herbs and spices are all mixed in. Then take the dough and flatten it onto a greased sheet pan. I made two small pizzas, but you can easily make one big one.

2. Sauce recipe:

1 1/2 cup tomato

2 gloves garlic

2 tbsp olive oil

a few pinches of fresh or dried rosemary and basil

a dash of black pepper

4 sun-dried tomatoes

Add all the ingredients except sun-dried tomatoes to the food processor. Process until everything is chopped and then add sun-dried tomatoes and process again. Evenly spread the sauce mixture onto your dough.

3. Veggies

This step is up to you, add any veggies that you want! For mine, I just added spinach and extra basil leaves. Here are some suggestions for good toppings: red onion, white onion, kale, broccoli, mushrooms, seaweed, zucchini, daiya, nutritional yeast

4. Bake

By now, you should have preheated the oven to 300 degrees fahrenheit. If not, then do this now and wait until your oven is ready. When it’s preheated, add the pizza and bake for about 45 minutes or until the crust is crisp. Don’t be surprised if it falls apart when you’re eating it. Like I said, it isn’t traditional pizza! Cut a slice and use a spatula to transfer it to your plate. This is best eaten with a fork. This “pizza” is loaded with nutrients and the textures and the flavors are really incredible!

Have you heard of the Thrive Diet? Have you read any of the books by Brazier? What do you think? If you try this pizza or have tried any other thrive diet inspired pizzas, let me know what you think!

Raw “Honey” Mustard Sunflower Seed Dressing

I’ve been really intrigued by juice cleanses lately and I’ve been dying to do one. I just remembered today about the juice cleanse you can get delivered right to your doorstep! It’s called BluePrintCleanse and there’s three different levels of cleansing and the juice comes to you ready to go and you just drink them throughout the day. For those of you who don’t own a juicer or don’t have time to do all the juicing, BluePrintCleanse is the way to go. I do have a juicer, and I would like to do all the juicing myself. I have plenty of greens to do it, so hopefully it works out!

For those of you who don’t know, or think juice cleansing sounds crazy, it’s actually something that almost everyone can do and should do (however, you should always do research on the process if you’re unsure and if you have questions about your overall health consult your doctor or nutritionist). Over our lifetime, we’re exposed to vast amounts of chemicals and toxins. There’s pollution, exposure to cleaning products and other toxic chemicals, processed foods, and old waste in our system that can best be removed by doing a juice cleanse. I’m waiting for at least two or three days off from work to do this, because I have no idea how high the levels of toxins are in my body and how doing this will make me feel. I have been eating well the last several years, but before then it was all junk food and some fruits and vegetables here and there. Now, the majority of my diet is fruits and vegetables. My eating is clean, but I want to feel clean from the inside out. Right now, I’m trying to focus on preparing for a cleanse by eating light and mostly raw (which is how I eat anyway for the most part). For lunch today I decided to have a nice light salad with some raw homemade dressing.

I usually make this with cashews but at the moment, I don’t have any. I do, however, have plenty of sunflower seeds. Salads are such a quick and easy light meal to prepare and having homemade salad dressing on hand is a must for me.

Recipe:

1/2 cup raw shelled sunflower seeds

1-2 cloves of garlic

small piece of ginger (about the size of your garlic clove)

3 tbsp olive oil

1 tbsp stone ground mustard

1 tsp apple cider vinegar

a couple dashes of salt, mustard powder, and turmeric

1 tbsp maple syrup or agave

1 tbsp onion

1 cup water

Add all the ingredients to your blender except the water and pulse a couple of times. Add about half the water and blend. Add water until you have a creamy consistency. If you like your dressing to be a little spicier, you can add more mustard or more onion or both. If you want it to be sweeter, add more agave or maple syrup. This dressing is creamy and can be a little thick, so if you want to thin it out more add more water until the consistency is perfect for you!

Raw Peanut Butter Carob Oatmeal Cookies

I suddenly had an urge to make something sweet and something chocolately. I made two batches of these, one with actual peanut butter and one with almond butter. The almond butter actually turned out even better in my opinion, but either way it’s delicious! I’ve seen a lot of recipes for oatmeal cookies like this where the batter is heated on the stove before being chilled. I decided to go all raw and just mix everything together and chill them and see how it went. It turned out great, they make awesome little cookies.

Ingredients:

1 cup organic raw oats

dash of salt

1 tsp flax seed

1/3 cup coconut milk

2 tbsp maple syrup

1/4 cup liquid coconut oil

1/4 cup almond or peanut butter

1/3 cup carob powder

1/4 cup chopped dried cherries or pited dates

Put the salt and oats and flax in one bowl. Put the coconut milk, maple syrup, almond or peanut butter and carob powder all in another bowl and mix well. Add the wet to the dry and mix everything together until the oats are all well coated and everything is incorporated. Take the cherries and / or dates and put them in a food processor to chop them up small and then mix them into the whole thing. Cover a tray with plastic wrap and place about a tbsp of batter down and flatten it to make cookies. You can of course make these as big or small as you like. Put them in the freezer for one to two hours and you can keep them in there and eat them or transfer them to your fridge and eat them. You could add chopped nuts to these or coconut flakes and they’d be even better! Goji berries would also be awesome in these in place of cherries.

If you want these to be really peanut buttery add another 1/4 cup! With this recipe it’s just a subtle amount of peanut buttery flavor

Raw Foods

A tart I’m working on and chocolate cashew cream

I’ve been feeling so inspired by raw foods lately. I first heard about raw foods when browsing through vegan blogs on tumblr and the like. Then I found a couple of raw foodists on youtube and checked out some of their testimonies and other videos. My first thought was, “this is crazy. Completely raw?” I, of course, was totally unaware of the vast world of raw food. All I could think of was a world without pasta and cooked veggies. I did a little research, I didn’t dig too deeply into thought because I just really didn’t know what it was all about. I thought it was kind of crazy to be honest. Months later, my mom being the nice lady that she is was doing some research on vegan restaurants in the area and found a particular cafe only about 20 minutes from our house. Not only was this cafe vegan, but it was raw vegan. They offer monthly cooking classes there and the one they were having that month sounded too good to resist to me. We signed up for a class.

After that class, I’ve never felt the same about cooked food. Always in the back of my mind, I think, “I could be eating raw.” I just don’t enjoy grains or baked goods they way I used to. I’ve learned so much about the world of raw foods, I feel so enlightened. There was this whole other world of food I was totally missing! I’ve taken two other classes since then at the same place and I plan to take another. I’ve gotten some incredible recipes. I was also inspired to go to the library to pick up some cook books by Ani Phyo (who is awesome, by the way). Now experimenting with raw foods is an entirely new adventure.

I honestly do feel the difference between energizing, living foods and cooked, overly starchy foods. Raw foods emphasizes raw vegetables and fruits, nuts and seeds, pickled and fermented vegetables, and fresh herbs and spices. I’m going to feature a lot more raw recipes on my blog so anyone can experience the benefits of raw food! I’m going to experiment with salad dressings, desserts, dehydrated goods, breads, etc. I’ve already made a pretty delicious raw fruit dip made of cashews, coconut oil, dates and some other delicious and nutrient dense foods.

I’m not ready to give up all cooked foods yet, but raw foods is definitely going to take over the majority of my diet!

Let me know how you feel about raw foods. Have you experienced any benefits? Have you never heard of raw foods? What do you think about raw foods? Do you prefer cooked over raw, raw over cooked? Tell me anything, or ask me anything!

Crispy Spinach Chips

I love to snack so having something on hand that’s light and crispy and flavorful and healthy is the best thing in the world. I love kale chips and I made about a million batches this summer with all the kale I grew in my garden. I also experimented with collard green chips and they werent as good as the kale chips but still pretty good. Just recently I got the idea to do spinach chips, which turned out to be crispy and delicious. I do mine in the dehydrator because I believe the dehydrator truly gives the best results for this kind of chip. I’ve done kale chips in the oven and they were never as good as when they’re done in the dehydrator. Dehydrating takes out the moisture and dries the chips instead of baking them and possible burning them. They end up perfectly crispy every time.

I would definitely recommend getting organic spinach because spinach tends to be one of the vegetables that is most likely to be laden with pesticides. I urge everyone to buy organic and local whenever possible but I know for some people it’s just not in the budget or just not available. I certainly can’t buy everything organic either, I get what I can. But there are certain things that I always, always, get organic and one of them is spinach.  They have big bulk plastic bins of spinach that is USDA organic at my local supermarket and I always get it when I’m there.

Recipe:

5 or 6 handfuls of organic spinach

1-2 tbsp olive oil or another oil of choice

1/4 cup nutritional yeast

1-2 tsp garlic powder

1-2 tsp

a couple sprinkles onion powder

1 tsp agave

1/2 tsp cayenne

*additional options: adobo, chili powder, cinnamon, vegan cheese, sea salt, black pepper, any other herbs or spices that you find delicious
Put all your spinach in a big bowl and coat with olive oil. You don’t want too much or the oilyness will delay the drying time. Add all the spices and then mix together with your hands and rub everything in to incorporate all the flavors. Place the spinach on several racks of your dehydrator and then dehydrate for at least 4 hours or longer until crisp and to your liking!

*If you’d like these to be raw, dehydrate at around 105 for 6 hours or longer

Vegan Blueberry Carob Pancakes with Strawberry Cashew Sauce

 

 

These pancakes are so easy to make and loaded with healthy ingredients. I’ve even made this pancakes quick in the morning within 20  minutes before work and just eaten them with maple syrup. However, they’re definitely best with the strawberry sauce.

Pancake Recipe:

1 cup whole wheat flour (I used buckwheat)

1 tsp baking powder

pinch of sea salt

3 tbsp carob powder

1-2 tbsp of agave or maple syrup

1 cup coconut milk

2 tbsp liquid coconut oil

as many blueberries as you’d like

 

Mix the dry ingredients in one bowl and then pour the wet ingredients in and mix well. If the batter is too thick, add a bit more coconut milk and if too thin add a teeny bit more flour. Once you have a nice batter plop about 1/4 cup of batter or more (depending on how big you like your pancakes) onto a hot pan, griddle or whatever you have. Once they start to cook put your blueberries right in on top of each pancake.

 

Sauce recipe:

1/3 cup cashews

4-5 strawberries

1/3 cup coconut milk

1/2 tsp maple syrup or agave

 

Blend all the ingredients together in a blender and then pour over top of your pancakes! If it’s too thin add some more cashews, if its too thick add more coconut milk or water to get the consistency you want.  I also like to add coconut flakes on top of my pancakes.

*You can use cacao or coco powder in place of carob, carob is just the “chocolate” powder I have on hand. You could also add cacao nibs or strawberry pieces or coconut flakes into the pancakes too. Be creative! These are also great cold too, so keep the left overs!