Tag Archives: Pancake

Sugar-free gluten-free coconut crumpets

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This 21-day sugar detox has been a surprising experience so far. Until I began this detox, I had no idea such a thing as coconut flour even existed!

Crumpets/pancakes made with coconut flour

Crumpets/pancakes made with coconut flour

Of course once I discovered it, I immediately wanted to try making my favourite food with coconut flour :mrgreen: As you know by now, my favourite food is crepes (called pancakes here in South Africa), with crumpets (called pancakes overseas) following a close second.

The various recipes I browsed through seemed to suggest that crepes would be a bit tricky (though not impossible) to get right with coconut flour, so I decided to try out a recipe for crumpets/pancakes instead. I came across this recipe, which seemed simple and used ingredients I had on hand.

I adapted it a little because I can’t have honey or other sweeteners while I’m on the 21DSD detox, so this is what I used:

Ingredients

4 whole eggs

1/4 C coconut flour (finely sifted to remove all clumps)

1/4 C plain full-cream yoghurt

1 t vanilla essence

1 t mixed spice

Butter/oil/coconut oil for frying

Coconut flour pancakes

Ingredients

Most of the info I read about coconut flour referred to how quickly it absorbs liquids. Since I didn’t want these crumpets to soak up too much butter, I only used a little butter and fried the pancakes in a non-stick pan. It was perfectly easy:

Method

1. Mix all ingredients to make a batter.

2. Fry spoonfuls in a little oil/butter on a medium to high heat.

Fry crumpets in coconut oil, vegetable oil or butter

Fry crumpets in coconut oil, vegetable oil or butter

3. Carefully flip over when the bottom has cooked and bubbles start to form around the top edges.

4. Once golden brown and cooked through, remove from pan and drain (if needed).

Make sure both sides are golden brown

Make sure both sides are golden brown

5. Serve with your toppings of choice.

Coconut flour pancakes with green apple and pecan nuts

Coconut flour pancakes with green apple and pecan nuts

These turned out pleasantly delicious, but I did miss the sweetness I’m used to. To pep up these healthy crumpets, I enjoyed them with my daily allowance of one green apple, as well as some pecan nuts and desiccated coconut.

Not a bad way to make it through another sugarless day 😉

Pancakes without eggs? Really?!

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I absolutely LOVE pancakes! They have been my favourite food since I could first say the word ‘yum’ 🙂 I enjoy them with virtually any filling, from the standard cinnamon-sugar-lemon juice mix to savoury mince with potato. To my mind, the flat breads of cultures the world over (think tortillas, rotis …) are just steps towards the discovery of The Pancake! And until just this week, I thought nothing could compare to the scrumptious (though admittedly high-cholesterol) pancake recipe that my mom passed on to me:

3 eggs

1 C milk

1 T oil

1 T castor sugar

100 g flour

pinch salt

But then I forgot to buy eggs this week, even though they were on my list. So when it came to Wednesday and I saw ‘Pancakes and Tuna Salad’ listed on my monthly meal planner, I was (momentarily) disheartened. However, buoyed up by the smashing success of the eggless custard cake, I turned to dear old Google to find an egg-free pancake recipe. I tried out this one, though I did end up modifying it very quickly, as follows:

1 1/2 C flour

2 C milk (plus random extra splashes to keep the batter thin)

1 T oil

pinch salt

1 T castor sugar

I started off following Meg’s recipe, but added the salt and sugar to counter the relative tastelessness (what can I say, I missed the eggs …). I also found that if the batter was too thick, the pancakes were more like fried tortillas. So make sure you have extra milk on hand. I used a nonstick pan (not something I usually cook with) and overall the results were great.

I did miss the flavour and light fluffiness provided by the eggs in my mom’s recipe. However, the egg-free version was less oily and rich, which is a definite plus in terms of healthier eating. Another plus was Ninja’s reaction: he didn’t just like them; he thought they were far superior to the old recipe. Not as greasy to handle, a bit more filling and substantial, and obviously cheaper and better for our hearts. He’s rarely this effusive about a meal, so I sat up and took notice 🙂

The verdict? This will become my standard pancake recipe from now on, and I’ll only make the richer version on those occasions when I’m up for a special treat. It’s fantastic to have such a cheap shortcut to my favourite food!