Kitchen Ketch: Coconut Flour Pancakes

Friday, April 12, 2013

Coconut Flour Pancakes

I can find a million uses for maple syrup, but I think one of the best ways to enjoy it is on some freshly made pancakes. Giving up wheat doesn't mean the end to fluffy pancakes for me though! I found a way, and it's delicious. If you have never used coconut flour before, you're in for a treat! It's gluten free and simply a great alternative to both wheat and nut flours. It's a great flour to use if you are avoiding gluten and if you are trying to limit your nut intake too. It is a bit pricey, but note that you do not need nearly as much as you would traditional flour as it absorbs a lot of liquid.

Make ahead tip: I sometimes keep some of the batter for the next day, that way I don't have to do much for breakfast except heat up a pan and cut up some fresh fruit. I can imagine that this would be great to make the night before a weekend morning too! Enjoy!

(Serves about 4)

What you need:

1/2 cup coconut flour
1/4 teaspoon salt
1/4 teaspoon baking soda
3 eggs (egg substitute would likely work here, but I haven't tried it)
3 tablespoons of coconut oil (or grass-fed butter, or ghee)
1/4 cup, plus 2 tablespoons of milk (or almond milk, or coconut milk)
1 tablespoon honey (or maple syrup, or coconut sugar)
1 tablespoon vanilla

Coconut oil or butter for cooking

What to do:

In a small bowl, combine coconut flour, salt, and baking soda, and set aside.

In a medium sized bowl, combine eggs, oil, milk, honey, and vanilla until well mixed. Add dry ingredients to egg mixture, and blend well. Let this sit for about 5 minutes to allow the coconut flour to absorb the ingredients.

Pre-heat a pan on medium heat. When batter is ready and pan is heated, add some coconut oil (or butter) and making sure that the pan does not get too hot, adjust your temperature accordingly.

Carefully place a tablespoon or so of batter for each pancake (if your batter is too thick, try adding a little more milk). Cook the pancakes until they are golden brown on one side, and then flip them over and finish cooking on the other side (about 2-3 minutes of cooking on each side). Be gentle with these guys, they are not as forgiving as gluten pancakes and may crumble slightly if the batter is missing moisture. And, unlike wheat flour pancakes, they don't "tell" you when they are ready by producing little bubbles all over. Watch for colour and smell.

When your pancakes are ready, give them some love! Add berries, cherries, peaches, pan-fried apples and cinnamon, bananas and walnuts, or whatever combination you can dream up. May I also suggest some maple syrup to top that off? Or possibly some maple butter? (Maple butter recipe soon to be available.)

Coconut Flour Pancakes

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Why Another Food Blog?!?

I created this blog to journal my cooking and baking pursuits.

As someone who is conscious of the environment and the people who grow and harvest my food, most (if not all) of the ingredients I use are organic (or "free of pesticides"). Every time I choose to buy wild, local, organic, grass-fed, I choose against conventional factory farms, and mono-cultures. I choose to support farming practices that do not create toxic conditions for workers that pick my produce, as well as the pollinators that we rely greatly upon for so much of our food. I also try to be aware of genetically modified organisms (GMO's) as we are still uncertain on how they will affect us in the long-term. I vote with my dollar.

I try to cook using whole foods, while limiting my consumption of refined sugars, wheat, an processed foods. This is primarily for health reasons, as I have noticed that while consuming processed foods laden with refined sugars, wheat, and unhealthy oils, I've become very unhealthy. I'm learning while I go, remaining fluid throughout this journey.

I hope that we, as a society, begin to value food systems that are locally centered, support small farmers, small businesses, and individuals. As well as embrace fair trade and sustainable practices for coffee, chocolate, bananas, coconut, ect. in the communities that rely on exporting their goods.

I acknowledge that having these ethos can cost more for groceries, but I have also learned a few tips along the way to help keep costs down:

1. Shop at your Farmer's market!! You would be surprised on how inexpensive buying organic at the market really is, especially if you buy items right before they close (although, you can' t be too picky about what you get at these times). Ask for deals when you are there (especially at end of market)! Also, ask the farmers what their farming practices are, many grow organic and simply cannot afford to (or do not want to) certify.

2. Eat seasonally! Eating seasonally means less miles traveled, fresher ingredients, and lots of inspiration to work with! Get comfortable with food and working with different flavours.

3. Buy bulk! Buying bulk is a great way to reduce costs. If you have the motivation and the resources, pitch in with a group to get items at bargain prices!

4. Use those coupons! Most of the time coupons are used to advertise for processed foods and unhealthy items. However, the big chain natural food grocery stores often have really good deals and can be less expensive than their conventional counterparts.

5. Get gardening! Since I started planting my own food, I've become even more aware of what I eat and how it's grown. Even if you live in a small space, there are many things that you can grow in containers. Start with a few herbs, cherry tomatoes, and maybe even a container melon! There are endless possibilities here, and there is a great satisfaction in knowing how to grow your own food.

6. Barter! Try to trade or barter within your circle of friends, and maybe beyond. I know this may sound a little wacky to people who live in a society that is based off the dollar, but if you think about it, we all try to buy the same things anyways. Bartering or trading with your friends and/or neighbours can provide you with variety and a sense of community. You can make this fun by creating an event out of it! Trade canned goods, baked goods, and your own homegrown produce!

7. Experiment with herbs and spices! I haven't physically traveled much, but through the pursuits of my cooking adventures I've been all around the world! I still have many countries and regions to discover as food is a great way to learn about people around the world. You can buy spices fairly inexpensively in bulk at natural food stores.

Lastly. Have fun with it!

Thank you for reading.

Jen