Banana Man Cakes

Too long have been my days without Pancakes

The golden medallions which rise with love as mom bakes them.

I can still see the steam of heat rising off the virgin plate,

The moment before I devour these stacks of golden goodness is short……

I simply can not wait.

Cover them with grass fed butter, skip the maple syrup!

I want these babies in my belly, someone cook them…Hurry UP!


OK, so that was an example of bad “poetry”, but it does show my enthusiasm towards the following recipe.

My mouth waters upon seeing friends devour these delectable treats from days past…in diners, on the intra-web and across the dinner table from my very eyes.

I found myself exuding honest to goodness hate towards everyone who could enjoy food I was tortured to go without.

Yet knowing how much this grain upsets my stomach and plays hell with my immune system, I always have taken them off the menu with little thought. And for those of you doubting the simple fix of removing said toxins from your food palate.#BAM “Gluten-free diet treatment produced rapid and significant qualitative and quantitative changes in celiac disease-related antibodies” Pub Med Study

However with the rise of the Paleo movement and new dining options everywhere…. I began to see recipes for options of one of my favorite foods popping up all over the internet….so naturally I felt it was time for me to take a stab at the time old tradition of the pancake.

Warning: Yes, I have make some changes.

Bullet Points

  • It’s simple
  • Four ingredients (not including toppings)
  • Nutrient Dense
  • Less than 3 minutes of prep time
  • “They are good!”

Here is your plan of attack:

Ingredient List:

3 Large Free range Eggs*

3/4 cup of skinned zucchini

1 Large ripe banana

1 Tablespoon of coconut oil

2 Table Spoon of Pumpkin seeds, walnut or Macadamia nuts

Technical Elements:

1 Small bake pan

Parchment paper

Blender of choice


cake ingredients


Optional (but recommended) toppings

4 large sliced strawberries

1 handful of blueberries or raspberries

Favorite nut butter ( I use Sun-butter or Tahini )


Place ingredients into your favorite blender:

I used the NutriBullet cause I’m traveling on the road

blender cakes

Pour blended ingredients into your small pan  lined with parchment paper 

(This makes clean up a breeze and gives the cake a vey nice crispness to it)

Set the oven to about 365 and bake for 15-18 minutes depending on your oven this may take longer or shorter. The cake should just start to solidify and if you lift up on the paper…you’ll see the bottom slightly browning on color on the bottom. The cake will feel quite form and look toasted.

bkae tray

The final step is to flip this baby onto a plate and dress it up. I usually cover mine with fruit, butter and a couple tablespoons of nut butter. It’s really user’s choice, but this thing comes out like a real treat.

I also like to roll it and then slice it for added flair!




It’s packed with protein, healthy fats, and good carbs.


Protein: 28 grams

Fats: 45 grams 

Breakdown: 14 grams coconut oil, 16 grams nut butter (2 tablespoons), 15 grams for eggs

Carbs: 42 carbs

I really like this as my last meal of the day as it’s easy to digest and keeps my body fueled with enough carbs to stay deep asleep through my 7 to 8 hours of rest. For my body these are usually the only carbs I eat in the day aside from veggies which are minimal….choosing to fuel primarily off fats in the AM and lunch time feedings.

At any rate, if you’re gluten challenged as I am…. on the low carb train, or simply looking for a new twist on an old favorite…this is your plan of attack!

With anything I recommend cooking….your top priority is quality, quality, quality.  The whole idea behind this dish is not only nutrient dense foods…but clean and free from toxins. Women… if you don’t want soy in your diet for the estrogen pumping effects then you don’t want it in the feed of your animals. This is seen across the board and evident in the nutritional effects of butter produced from cows fed with grain. Grass Fed butter Freddie Set go Style

* free range eggs left to feed on worms and grass have 5 times the vitamin E and very high levels of omega 3 fatty acids.

That’s it for now, Friends. Until next time, eat well, be well, and live well.
As I have said before, while I have played a doctor on stage, I am not one in real life and this information is just that, free information. It is in no way intended to treat or cure any disease or illness.  Readers interested in working with me as a health coach should visit the GO! page on Freddie, Set, Go and inquire about monthly rates.




Leave a Reply

Your email address will not be published. Required fields are marked *

Please confirm you are not a robot by completing the CAPTCHA below: *