evaporated cane juice is still the same as sugar, it's just not quite as refined

Here is the nutrition panel. Taking this pic brought to mind how often I see evaporated cane juice in the ingredients of "healthier" foods. It's important to note that evaporated cane juice is still the same as sugar, it's just not quite as refined. It has trace amounts of vitamins and minerals, where white sugar is stripped, but I'd hardly call it a health food. The nice thing about it is that because it tends to be sweeter than white sugar, it takes less to sweeten a product.

Chocolate Chip Oatmeal Cookie Pancakes

Cook time: 5 mins
Total time: 10 mins
Serves: 2

These pancakes taste just like a chocolate chip oatmeal cookie but without any of the butter and sugar of the real thing. From start to finish, they take about 10 minutes and require just one bowl. They can also be made both gluten-free and vegan-friendly.

Ingredients
1 very ripe medium banana
1 teaspoon baking powder
1 flax egg (1 Tbsp flaxseed meal + 2.5 Tbsp water)
pinch salt
1/2 teaspoon vanilla extract
1 Tablespoon almond butter
1 Tablespoon canola oil (or coconut oil)
3 Tablespoons almond milk (or sub other milk)
1/2 cup rolled oats (or gluten free oats)
1/4 cup whole wheat or unbleached flour (or sub other flour)
3 Tablespoons semisweet chocolate chips (non-dairy for vegan)

Instructions
Preheat a skillet to medium heat or about 300-325 degrees.
Prepare flax egg by mixing flaxseed meal and water and letting set for 3-5 minutes.
Mash your very ripe banana with baking powder.
Add flax egg, oil, salt, vanilla, almond butter, almond milk and stir.
Stir in oats and flour until just combined.
Sprinkle in chocolate chips and fold gently.
Scoop scant 1/4 cup measurements onto lightly greased griddle.
Cook for 2-4 minutes on each side – until golden brown.
Serve plain or with a small drizzle of maple syrup and a few additional chocolate chips for melting.

Serving size: 3.5 pancakes 
Calories: 400 calories Fat: 18 g Sugar: 20 g Fiber: 6.5 Protein: 7 g

Notes
* Should yield 5-6 small pancakes.
* Make gluten free by using gluten-free oats and flour.
* Adding 1 Tablespoons of honey, maple syrup, sugar or agave nectar is optional for extra sweetening, but I didn’t find it necessary.
* Reheat great the following day in the microwave.

Source: http://minimalistbaker.com/chocolate-chip-oatmeal-cookie-pancakes/

The SuperFoods RX Diet

14 Original Superfoods and their Sidekicks
by: Wendy Bazilian, Steven Pratt, Kathy Matthews

Beans: all dried beans and low-sodium canned beans plus string beans, sugar snap peas, green peas

Blueberries: purple grapes, cranberries, boysenberries raspberries, strawberries, fresh currants, blackberries, cherries, and all other varieties of fresh or frozen beries

Broccoli: brussel sprouts, cabbage, kale, turnips, cauliflower, collards, bok choy, mustard greens, Swiss chard

Oats: Super sidekicks: wheat germ, ground flaxseed,; Sidekicks: brown rice, barley, wheat, buckwheat, rye, millet, bulgur wheat, amaranth, quinoa, triticale, kamut, yellow corn, wile rice, spelt, couscous

Orange: lemons, white and pink grapefruit, kumquats, tangerines, limes

Pumpkin: carrots, butternut squash, sweet potatoes, orange bell peppers

Salmon: Alaskan halibut, chunk light tuna, sardines, herring, trout, bass, oysters, clams

Soy: tofu, soy milk, soy nuts, edamame, tempeh, miso

Spinach: kale, collards, Swiss chard, mustard greens, turnip greens, bok choy, romaine lettuce, orange bell peppers

Tea: green and black

Tomatoes: watermelon, pink grapefruit, Japanese persimmons, red-fleshed papaya, strawberry guava

Turkey: skinless chicken breast

Walnuts: almonds, pistachios, pumpkin, sesame and sunflower seeds, macadamia nuts, pecans, hazelnuts, cashews, peanuts, pine nuts, Brazil nuts

Yogurt: kefir

.     Additional Superfoods     .

Apples: pears

Avocado: asparagus, artichokes, extra virgin olive oil

Dark chocolate

Dried SuperFruits: raisins, dates, prunes, figs, apricots, blueberries, cranberries, cherries, currants

Extra virgin olive oil

Honey

Kiwi: pineapple, guava

Onions: garlic, scallions, shallots, leeks, chives

Pomegranates: plums

.   SuperSpices     .

Cinnamon . Cumin . Garlic . Oregano . Thyme . Turmeric

European Kitchen Cheat Sheet