No meat, No wheat

Posts tagged ‘$3.00 makes an amazing soup’

Plantain Pancakes

Plantain Pancakes

Plantain Pancakes in pan.

  Blueberry Plantain Pancakes

This wonderful vegan gluten free recipe comes from my brother in law, Kenny. He is an incredible chef, and is always doing something interesting with food.  Both Kenny and his wife Lisa are fantastic cooks and have ample opportunities because they have a big family, lots of friends, and they love to entertain. When they come to our home, they really appreciate my cooking, and understand how much time and effort are involved in creating meals from scratch. Recently, Kenny told me he makes plantain pancakes for breakfast, often adding chocolate chips.  He stressed that the plantains should be green, as they have a completely different consistency, are far less starchy, and aren’t sweet like bananas when they are still green. You can tell plantains are ripe when they’ve become soft and have turned yellow and black. Since Kenny is allergic to nuts, he uses coconut flour and coconut milk in his pancakes; whereas, I would have thought to use almond flour. I suppose either will do the trick. Anyway,  I was so intrigued, I bought plantains the next day, and adapted the recipe to make it vegan (meaning I substituted flax meal for the egg), and it came out great. Now I have a new breakfast favorite, and make them often.  Let me know how you like them, and if you think almond flour or coconut flour works best in these pancakes.  Betayavon!


  • 1/2 green plantain
  • 3/4-1 Teaspoon coconut flour dash of baking powder and dash of baking soda
  • 1 “flax egg” = 1 Tablespoon flaxseed meal dissolved in 3 Tablespoons of water
  • tiny bit of coconut milk or water, to thin batter
  • 1-2 Teaspoons coconut oil for cooking
  • Raw Maple Syrup or Agave, if desired
  • Blueberries or chocolate chips, optional toppings or include in batter


  • Microwave safe bowl for mixing
  • measuring spoons
  • mixing spoon
  • Cast iron pan
  • spatula


plantain mashed with flax egg

Mash plantain with flax meal egg substitute

Using a sharp knife, cut plantain in half, and then using knife again, pry it out of the peel. This isn’t quite as easy when the plantain is green, so you may have to twist and turn it a bit. Then slice the half you’re holding in half lengthwise. Heat in the microwave approximately 20 seconds to soften, if desired, or skip this step and simply mash with back of spoon or fork. Add flax egg, coconut flour, baking powder, baking soda, and keep mashing to eliminate the lumps, working all the ingredients together until uniform in texture. Slowly, add coconut milk or water to thin out the batter.  Make the batter as thin or thick as you like. You can add blueberries or chocolate chips, if you want, or just add  a topping after your pancake is fully cooked. Heat coconut oil in a hot cast iron pan. Cook the pancake on a low-medium heat so that you cook it “slow and long rather than hot and fast,” advises Kenny. Flip,and cook on the other side. Top with raw maple syrup or agave, if desired.

Plantain Blueberry Pancakes

Plantain Pancakes are yummy with blueberries  and raw maple syrup

$3.00 makes the best Lentil Soup I’ve ever eaten!

Lentil Soup

Lentil Soup in slow cooker

  Red Lentil Soup

On Monday, my daughter Emily created an amazing lentil soup. Besides being a “machaya” after all the Passover food, it was the best lentil soup I’d ever eaten.  Before going to work that morning, she’d put all the ingredients into our slow cooker.  She left it cooking all day, and within a few hours, the house smelled wonderful. I liked it so much, she asked if she should make it again today. This time I asked her to write down the ingredients she used so I could post this recipe. Lentils are really nutritious, and I’m so happy with this soup. Emily deserves all the credit for this recipe.

Except on Shabbos, I hardly use my crock pot. But lately, I’ve created many wonderful soups and vegan main course meals. I’ll start posting crock pot recipes not only for Shabbos, but weekday meals, as well.  This lentil soup is not only delicious, it requires very minimal preparation, and as Emily pointed out, the ingredients cost less than $3.00!


  • 1 pound bag of red lentils, rinsed
  • 3 small or 1 large onion, chopped small but not minced
  •  Olive Oil, enough to thinly coat bottom of crock pot, about 2 Tablespoons
  • 6 cups of water to cook the lentils all day, and then another 1-2 cups, depending on how thick or thin you like your soup


  • 6 Quart Slow Cooker (Crock Pot)
  • Cutting Board and Knife
  • Measuring cups and spoons
  • Colander or strainer
Lentil Soup in the crock pot

   Red Lentil Soup in the Crock Pot


Cover the bottom of a 6 quart crock pot with a thin coating of olive oil. Rinse a bag of red lentils using a colander or strainer that has holes smaller than the lentils. Remove any dirt, stones or irregular lentils and place them into the crock pot. Chop the onion into small pieces and add them to the lentils. Add 1 Tablespoon of salt, or as much or little as you want. Add 6 cups of water and cover the crock pot. Let it cook on the low setting all day, for about 6-8 hours. At that point, the soup was very thick, so Emily added 2 more cups of water,  bringing the total water added to 8 cups. It’s up to you how thick or thin you want your soup, and that will determine how much water you’ll add after the original 6 cups of cooking liquid. Betayavon!

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