Thursday, November 10, 2011

Adventures in Cooking: Coconut Flour Pancakes

Lately I have been trying to incorporate new recipes into my repertoire and add new ingredients to the kitchen. Part of this experimentation has been cutting down on processed foods, sugars, and wheat flours -- especially after discovering this summer that I am hyperglycemic (high blood sugar).

Yesterday's lunch was a hit; gluten free, grain free, low carb (yet delicious) coconut flour pancakes. I notice more and more Americans moving toward this "paleo diet" trend which cuts out grains (and dairy, and soy) -- "eating like our cavemen ancestors." While I'm not there yet, I did feel great and energetic after this grain-free lunch... where as typical buttermilk pancakes would tend to put me in a sloth-like food coma. It's nice to switch it up, right?


[Coconut flour pancakes with baked apple, plain yogurt, toasted almonds]


I'm stepping into previously unknown territory cooking and baking with non-grain flours (almond! coconut! chickpea!) and amalgamated a few coconut four pancake recipes I found online into these guys. My recipe below, plus how I might do it again... (which I probably will if only because of the giant bag of opened coconut flour now in the fridge. Yes, you do need to refrigerate non-wheat flours because of the oil content.)

This recipe made 8 short-stack sized pancakes, or two servings. I used:

• 3 eggs and 2 egg whites (could use 4 eggs, or 6 whites, or even cut one out--our batter was a bit liquidy. Next time I may use 2 eggs and 2 whites... word around the web is eggbeaters and flax eggs work just as well.)

• 1/4 cup coconut flour

• 1/2 tsp baking soda

• 1/2 tsp vanilla extract (couldn't taste it over the egg... maybe 1 tsp next time)

• 1 tbsp honey (those really avoiding sugar could use 1 tsp stevia glycerite, a sweetener that won't spike your blood sugar)

• 1/4 cup milk (We used 2%, as skim milk is more watery. Net says almond milk works just as well.)

• Dash of nutmeg, dash of cinnamon or any other flavoring

• Butter (we used flax butter) or coconut oil to grease the pan. Quite a bit of it for each pancake.

I listened to what some people suggested and let the coconut flour and eggs sit out for about a half an hour to come to room temperature. I whisked the 3 eggs, 2 whites, milk, honey, and vanilla together in a large bowl while combining the coconut flour, baking soda, and spices in a small bowl. The dry mixture was slowly added to the wet while whisking to combine well. Per online suggestions, I let the batter sit, covered, for about 5 minutes to allow it to thicken. Coconut flour is very absorbent and if allowed to sit with a liquid will thicken it up (I add a dash to soups and stews where you may add flour or tomato paste).

I heated about a tablespoon of flax butter in a non-stick baking pan over medium heat. Seemed like a lot of liquid but it burns off quickly, so you're not exactly getting it all in your meal. Dish out the batter to make small pancakes, no more than 4 inches across and smaller if you can swing it. Should take about 3 tablespoons of batter per pancake. I guess when using non-wheat flour smaller pancakes cook more evenly and flip better. After two or three minutes, they'll start to brown and solidify and you can flip them. Aother 2-3 minutes and theyre done... repeat with rest of batter, adding another tsp or so of butter for each batch, just to keep them from burning.

They were fluffy and just tasted like... pancakes.

Here are some of my jumping-off-point recipes:

www.nourishingdays.com
www.tiana-coconut.com

I had mine with a side of baked apple, plain yogurt, and toasted almonds (place sliced almonds on a dry pan over medium heat for 3-5 minutes, shaking frequently.

~*~


I like this recipe because it's flexible. It can be vegan, or it can have lots of dairy, eggs, and honey if that's your thing. With one egg each it has a normal amount of cholesterol. The baking soda is basically the only thing adding any sodium. It can be sugarless, and is naturally gluten free, grain free, and vegetarian. It was tasty, filling, and should suit many palettes. Anyone else cooking with coconut flour? Suggestions welcome; I've still got that big ol' bag in the fridge!

Sarah

1 comment:

  1. I used 1 cup of just add water pancake mix and added 1/3 cup of coconut flour.
    put vanilla/banana yougurt between the stacks with slices of banana. easy and delicious.

    ReplyDelete