Fluffy Coconut Pancakes (Grain, Gluten and Dairy Free)

Dairy Free – Gluten Free – Grain Free – Sugar Free

Preparation – 10 minutes; Cooking Time – 10 minutes
Serves 2 – 4 (my husband and I shared and I was really really  full!!!)

In my last recipe post – which was for a grain-free pizza crust – I rabbited on about Coconut Flour being a wonder ingredient. But that is very vague so here I will list of a few of the amazing health benefits of coconut flour.

Gluten Free: I heard the other day that most people of Anglo-Saxon decent are at least a little gluten intolerant and after paying attention to how my body reacted after gluten and I think I fall into this category. Gluten causes an inflammatory response in the body which is not conducive to good health (can lead to organ damage or arthritis). Coconut Flour is free from gluten and is therefore a great substitute!

High in Fiber: We need fiber to keep our gastrointestinal tracts healthy. For every 100g serve of coconut flour we get 39 grams of fiber which is more than most grain based flours. Studies show that a high fiber diet offers protection against chronic diseases such as diabetes, colon cancer and cardiovascular problems.

High in Protein: Coconut Flour has 19g of protein per 100gram which is more than the equivalent amounts of anchovies (14.5g), bacon (15.9g), eggs (12.5g) or pork sausages  (13.9g). I was surprised to see that coconut flour is only just behind fillet steak in terms of protein (20.9g)!

Waste Product = Environmentally Friendly: Coconut flour is a raw material made from a waste product of coconut milk production!

So all in all… a great ingredient. Especially when you miss ‘grainy’ treats like pancakes. I found a similar recipe on the aptly titled Paleo Pancake blog. Enjoy…

Ingredients

  • 4 free-range, organic eggs
  • 1 cup coconut cream
  • 2 teaspoon vanilla extract
  • 1 tablespoon honey
  • 1/2 cup coconut flour
  • 1 tsp baking soda
  • 1/2 teaspoon sea salt
  • Coconut oil for cooking fat (only oil you should cook high heat! More on that here)

Method

Preheat frying pan on medium-low heat.

In a bowl, mix eggs together well until frothy.

Mix in coconut milk, vanilla, and honey.

In a your measuring cup combine dry ingredients (flour, baking soda, sea salt) thoroughly.

Sift the dry ingredients into your egg mixture.

Mix well until it is a nice, smooth batter.

Heat coconut oil in the pan. Pour batter to form pancakes. (Mine were about 10-15cm diameter). Cook until edges start to dry and firm then flip and cook through.

Top with real maple syrup, honey, fruit or nice natural jams. DELISH.

How cute is my happy husband…

Paleo Pizza Crust (Grain, Gluten and Dairy Free)

Dairy Free – Gluten Free – Grain Free

Preparation time – 10 minutes; Cooking time – 45 minutes

Makes 1 Large or two Medium-Small Pizza’s

When I first heard of the ‘Paleo Movement’ I was dead set against it. It just seemed like a big excuse to eat a shitload of animals to me. But now that I have looked into it there are a lot of elements that I really agree with. For example, grains are not great for you (with the occasional exception like quinoa), that all calories are not equal (a Mars Bar has less calories than an avocado) and that we should all try and eat an organic, whole diet where we can, chock-a-block full of leafy greens. The diet – scrap that – lifestyle is still more dependent on meat than I agree with but the more I look the more I find that Paleo and Vegetarian philosophy’s can coexist. You can read all about being Paleo here and then adapt them to your Vegetarian/Vegan with recipes like the ones found here. I have also noticed that my fave wellness blogger (aka The Wellness Warrior) is basically a living example of vegan paleo. Check her amazing blog for constant healthy inspiration.

Cut a few of those proteins out and you’ve got a very healthy vego diet.

Anyway… if you make some Paleo adaptions in your life you will surely notice that Coconut (in every incantation) is the hero!  Coconut oil and coconut flour particularly. Coconut Flour is actually made from the left over flesh of the coconut which would usually be discarded as a waste product: a great eco-incentive to use it. What this also means is that it is full of protein and low on carbohydrates. It is also has more fiber in it that 4 times the amount of oat bran, 2 times the wheat bran and 3 times the ground flaxseed. It also has a subtle coconut taste that is perfect for baking sweet or savoury goodies. One drawback is that it is very dry so do not go 1:1 with your standard flours.

Anywho… here is my grain-free pizza crust made with coconut flour. My hubby and I shared half a pizza each and were perfectly full after it without feeling heavy and sluggish. Great success.

Ingredients

  • 3 eggs
  • 1/2 cup of coconut flour
  • 1 cup of dairy free milk – coconut, rice or almond milk (whatever suits you!)
  • 2 crushed garlic cloves
  • 2 sprigs of rosemary (finely) chopped)
  • 1/2 teaspoon baking soda
  • 1/2 teaspoon of salt

Equipment

  • Baking paper (or you can use oil)
  • Baking tray or pizza stone
  • Rolling pin (or in my case… old jar!)

Method

1.  Preheat your oven to 170 C (or 375 F)

2.  Add all ingredients into a bowl and mix until smooth and well bound. It is quite a wet dough mixture. Roll into a bit of a ball with your hands.

3.  Now I didn’t do this… and it made removing my delicious cooked pizza very difficult! Place a sheet of baking paper on tray or stone and brush it with oil (the Paleo oil of choice is coconut).

4.  Put onto paper and roll out to be quite thin. If you prefer it a bit thicker that is fine but it will be a ‘cakier’ base. My husband and I quite liked it though and didn’t feel too full after eating it.

5.  Bake in your heated oven for 20 minutes. Test that the base feels dry and springy.

6.  Remove and top with your fave toppings. Mine was full of mushrooms, jalapeno’s, capsicum, sundried tomatoes and goat’s cheese.

7.  Bake for a  further 10 – 15 minutes until pizza is golden. Cut and then nom nom nom.