Coconut Pancakes

2014-09-30
Coconut Pancakes
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  • Yield : 14 pancakes
  • Servings : 7
  • Prep Time : 5m
  • Cook Time : 10m
  • Ready In : 15m

Nutritional Info

This information is per serving.

  • Calories

    120
  • Total Fat

    7.2g
  • Saturated Fat

    5.8g
  • Cholesterol

    0mg
  • Sodium

    100mg
  • Potassium

    219mg
  • Total Carbohydrates

    13.2g
  • Dietary Fiber

    5.3g
  • Protein

    2.9g
  • Vitamin A

    0%
  • Vitamin C

    1%
  • Calcium

    5%
  • Iron

    7%
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Gluten free pancakes, like this recipe for coconut pancakes, are a real treat for those who can’t consume wheat or gluten containing products and this recipe is not only gluten free, it’s also nut free and a vegan recipe.

This recipe uses all forms of healthy coconut, from coconut milk and coconut flour to healthy virgin coconut oil. Add some grated coconut to the top of the pancakes for the full healthy coconut experience.

Gluten Free Coconut Pancakes

gluten free labellow carb labeldiabetic recipe

Ingredients

  • 2/3 cup chickpea flour (150 mL)
  • 6 tablespoons coconut flour (90 mL)
  • 1 1/2 tablespoons potato starch (22 mL)
  • 2 1/2 teaspoons gluten-free baking powder (12 mL)
  • 1/2 teaspoon fine sea salt (2 mL)
  • 1 cup well-stirred coconut milk (full-fat) (250 mL)
  • 2/3 cup coconut water or water (150 mL)
  • 1 tablespoon psyllium husk (15 mL)
  • 2 tablespoons coconut sugar (30 mL)
  • 2 tablespoons melted virgin coconut oil (30 mL)
  • 1 teaspoon gluten-free vanilla extract (5 mL)
  • Additional melted virgin coconut oil

Method

Step 1

In a large bowl, whisk together the chickpea flour, coconut flour, potato starch, baking powder and salt.

Step 2

In a medium bowl, whisk together the coconut milk, coconut water and psyllium. Let the mixture stand for 10 minutes to thicken. Whisk in the coconut sugar, 2 tablespoons (30 mL) of the coconut oil and vanilla until blended.

Step 3

Add the coconut milk mixture to the flour mixture and stir until just blended. Heat a griddle or skillet over medium heat. Brush with coconut oil.

Step 4

For each pancake, pour about 1/4 cup (60 mL) batter onto griddle. Cook until bubbles appear on top. Turn pancake over and cook for about 1 minute or until golden brown. Repeat with the remaining batter, brushing griddle and adjusting heat as necessary between batches.

Makes 14 pancakes.

Tips:

  • Serve the pancakes with any or all of your favorite toppings, such as maple syrup,jam or jelly, coconut nectar, fresh fruit or a dab of coconut oil.
  • Refrigerate pancakes between sheets of waxed paper, tightly covered in plastic wrap, for up to 2 days or freeze, enclosed in a sealable plastic bag, for up to 1 month. Let thaw at room temperature or defrost in the microwave.

I am sure you are aware of how much coconut and coconut products are in the news for the tremendous health properties. People used to avoid coconut oil in anything if they could because it had a bad reputation and the adulterated coconut oil used in processed foods does contain trans fats, which are quite unhealthy.

BUT, using pure virgin coconut oil to cook with has been found to be one of the healthiest ways to cook. And virgin coconut oil adds a wonderful touch of flavor to anything you cook in it. Not too coconutty, but a nice light flavor. As with pretty much any food, the less processed it is, the healthier it is. So feel free to use coconut oil any time.

Don’t let the higher sounding amount of saturated fat in these pancakes concern you. It comes from the coconut flour and coconut oil, and the saturated fat in coconut is very healthy for you.

These pancakes are perfect for those on a restricted diet of some kind. They are quite low in carbs for pancakes, gluten free and a great diabetes recipe.

Calculating Net Carbs:

In the low carb diet world you will often hear people talk about the net carb value of a food. Let me explain what that means. Carbohydrates are absorbed by the body much slower in the body in the presence of fiber. In the low carb world net carbs are calculated by subtracting the amount of fiber from the per serving carb count. For example, this recipe has 13.2 carbs per serving, minus 5.3 grams of dietary fiber per serving. So the net carb value of these pancakes, that is, the amount of carbohydrate load on your body is just under 8 grams of carb. That’s pretty low for pancakes, plus you have VERY healthy ingredients in this recipe.

This fantastic pancake recipe comes from a cookbook all about the new wonder food coconut. The Complete Coconut Cookbook: 200 Gluten-free, Grain-free and Nut-free Vegan Recipes Using Coconut Flour, Oil, Sugar and More by Camilla Saulsbury is a wonderful cookbook, especially if you need gluten free recipes or want to learn how to use coconut oil and coconut milk in your everyday cooking.

Camilla says: “Few things top homemade pancakes and this coconut variation is a winner with kids and adults alike. You’ll stay satisfied for hours, too, thanks to the high protein content of the chickpea flour (10 grams in 1 cup/250 mL, compared to 8 grams in wheat flour) and the high fiber content of the coconut flour.”

For more delicious gluten free recipes like these coconut pancakes, look here.

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Coconut Pancakes







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This recipe comes to you courtesy of The Complete Coconut Cookbook by Camilla V Saulsbury, 2014 © www.robertrose.ca Reprinted with publisher permission.

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