It is such a delight to finally share this coconut flour pancake recipe after several attempts. with a bit of creativity, I was able to put together this perfect fluffy low-carb, gluten free pancake paired with a delicious homemade fruit compote simply nutritious and loaded with antioxidants, warm, fruity with a touch of natural sweetness.
Pancakes are great weekend breakfast treats in my house hold, my kids always look forward to it so having a healthier version of the traditional regular flour pancakes or the shop bought ones which are usually loaded with a lot of nasties is a great addition to our healthy eating menu and means I can indulge without the guilt. they unbelievably couldn’t tell the difference except that it smells very coco. Nutty!!
SO WHY COCONUT FLOUR?
Healthy eating for me, involves looking for alternatives which completely rules out that feeling of deprivation and in so doing makes eating healthily a long-term goal.
After countless research (thanks to google) I settled for coconut flour as it is said to be the healthiest alternative of all baking flours.
Whole grain flours are also healthy, but some people have digestive problems when they eat it, but coconut flour is grain free and non-inflammatory (good news!!)
coconut flour has a high fiber content (12g per 1/4cup), high protein (7gper 1/4 cup) 3 g of fat and 120 calories in comparison with oat and quinoa flour with the same protein and fiber content but higher in calories.
The high fiber and protein contents means a stable blood sugar as it helps slow down the release of sugar into the blood stream. great for weightless too as the high fiber and protein contents keeps you fuller for longer hence reduced tendency to over eat.
It also has a low carbohydrate content compared to other grains, about 1g of total carbohydrate per 2Tbsps without the fiber.
Coconut four is a good source of healthy fat, it contains MCT (medium chain triglycerides)which has been shown to speed up the rate at which food is broken down.
BEST TYPE OF COCONUT FLOUR
After several experiments I find that there are different types of coconut flour out there and sometime can be challenging to make the right choice. if we must eat healthy it is important that we are eating the right thing, I once bought one that is very white and odourless (probably over refined), I couldn’t perceive that coconut smell and my batter crumbled easily with that flour any time I bake with it, so I had to swap to the RAW ORGANIC COCONUT FLOUR which in my opinion is the best. it is ceramic in colour and full of coconut flavour and a better batter consistency Now that we know why we’ve used coconut flour in this pancake recipe and the type of flour to use, LET’S GET BAKING!
-2 Tbsps coconut flour
-2 Tbsps Almond butter(I used pipandnut, feel free to use any brand)
-2 large eggs
-1/4Tsp baking soda
-1/4 Tsp cream of tartar
-60mls coconut milk
1. carefully separate egg white from yolk into different bowls
2. Mix the coconut flour, baking soda, almond butter, coconut milk and egg yolk in a large bowl and set aside.
3. Add egg whites and cream of tartar in a clean dry bowl and whisk to a stiff peak(i used a hand mixer) and set aside
4. Slowly fold in the egg white into your batter untill well combined.
5. lightly grease pan with coconut oil(i used about 1/2tsps this will depend on the size of your scoop)and scoop about 2-3 Tbsps over a mediun low heat, when bubbles appear in the center of the pancake flip and cook for extra 2mins
– 150g fresh or frozen fruits( i used 75g mixed berries and 75g cherries)
– 1 Tsp of honey(optional)
-1/4 tsp ground cinnamon and ginger(optional)
Wash fruits properly, place water and juice in a pan and bring to boil over medium heat, lower heat once bubbling and use a wooden stick to mash the fruits up to mix well( or slightly blend with a hand mixer to break up chunks a bit). cook for another 5-8mins on low heat, remove from the hob and transfer into a clean jar.
serve with your pancake