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…

Healthy Banana, Sultana and Walnut Cupcakes

Vegan

Preparation time – 15 minutes; Cooking time – 15 minutes

Makes 12

I love cupcakes. I could eat ’em for every meal, every day of the week if I had a better metabolism. But I am pregnant at the moment so I guess I get a temporary reprieve. But still – it is always good to be healthy where you can so I made up this recipe and packed it full of fruit and nuts which meant I wouldn’t have to feel quite so bad about cupcake time! (Cupcake time – in case you wish to join me – is Monday through to Sunday from 4am – 11:59pm).

The great thing about using fruit in your baking is that it acts as a binder which means you don’t need any eggs and they also sweeten the muffins so you don’t have to add extra sugar. And to be extra healthy and cute I carved out little red apple hearts for a garnish and took them to my mother-in-laws for Mothers Day. All in all – cupcake win!

Ingredients

  • 2 Cups Wholemeal Flour
  • 2 tsp of bicarb soda/baking soda
  • 1 tsp ground cinnamon
  • 1/2 Cup of walnuts, chopped
  • 120ml of oil (use coconut if possible, otherwise any vegetable will do)
  • 4 x very ripe banana’s
  • 3 T crushed pineapple
  • 1 T maple syrup
  • Juice and zest of one lemon
  • 1/2 Cup of raisins
  • 1 standard size tub of vegan cream cheese (Tofutti is available at supermarkets nowadays!)
  • 1 Cup icing sugar (give or take depending on taste)
  • 1 x red apple or some strawberries to garnish – OPTIONAL

Method

1.   Preheat your oven on 180Celsius / 360F

2.   Add wholemeal flour, bicarb soda, cinnamon, lemon zest of half a lemon (save the other half) and walnuts into your mixing bowl

3.   Place oil, pineapple, banana’s, maple syrup and juice of one lemon into a bowl. Mash until the banana’s don’t look like banana’s anymore!

4.   Pour your wet mix in with the flour mix. Put on medium speed until the ingredients are thoroughly mixed.

5.   Add the raisins and fold into the mixture. It will be quite a thick mix.

6.   Spoon these straight into your greased baking tin (You can use cupcake liners if you’d like but I really think they are a bit of a waste of paper!   Do you really need them?)

7.   Bake for about 15 minutes – checking with a skewer into the centre of one of your cupcakes.

8.   Once they look like beautiful golden mountains bring them out and allow them to cool.

9.   In a food processor add your vegan cream cheese, sugar and the lemon zest of the saved half of the lemon and mix until smooth. Taste test to see if you need more sugar or lemon.

10.   Spread the cream cheese frosting onto your cupcakes. If you want to be cute, you can cut out little lovehearts from red apples or strawberries and use them as a garnish.