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Sunday, October 9, 2011

Grain-Free Coconut Pancakes

I've have been struggling with breakfast since giving up grains for the month of October. Between Mark's Daily Apple and Dawn's Daily Chocolate I've been dying to try out a few recipes with coconut flour, which is a great substitute for regular flour. (BTW Dawn should totally rename her blog Dawn's Daily Coconut!) I tried the coconut bread and really liked it, and I was ready to make coconut flour a staple of my low carb diet! I now believe these coconut products (water, milk, flour and flakes) are a way to really think outside the box (or book) when it comes to giving up grains and a low carb/sugar diet. So here are my Coconut Pancakes, great for the Belly Fat Cure, Fast Track, Paleo and Primal diets:

Coconut Flour Pancakes
1 Cup unsweetened Almond Milk (Hemp or Coconut milks work too)
4 Eggs
1 tsp Vanilla Extract
1/2 Cup Coconut Flour
1 tsp Stevia (varying this depending on your need for sweetness, this is a minimum)
1/2 tsp Baking Powder
1/2 tsp Cinnamon or Nutmeg (or both or neither)

Heat your griddle or waffle maker. Mix the eggs and other liquids together, then add dry ingredients. If you let pancakes cook too long on one side, they won't brown on the flip side. So be sure and flip them in time, although these took longer to cook than regular pancakes. I eat a 1/3 of these pancakes and store the rest for another meal or quick snack. I prefer them with Nature's Hallow Preserves and they were fluffy perfection.

Coconut Flour Pancakes
Variations: If you like this, try using 1/4 Cup Unsweetened Coconut Flakes and 1/4 Cup Coconut Flour. This variation has more texture and is much thinner, more crepe like and they cook faster. When I make them like this I roll them up with cream cheese. Also try adding a handful or Blueberries or Blueberries mashed up to the mix.
Coconut Flake Pancakes - Thinner more Crepe like, still good
I purchased my coconut flour and unsweetened coconut flakes at Sprouts and Whole Foods. I even greesed my griddle with coconut oil. These recipes are grain and gluten free, prefect for Celiacs. It can easily be made Vegan by substituting ground flaxseed and hot water for the eggs. You can also try my Vegan Flaxseed Waffles HERE.

Coconuts are a mystical thing in my family. When we first moved to California my then 5 yr old was fascinated with the palm trees and coconuts. He REALLY wanted to know what was inside those hairy pods. Sadly he was extremely disappointed when we bought one and broke it open. Not at all what he was expecting. But whenever he is in the middle of a tempter tantrum, still to this day, I can say "Coconut!" and he will burst out laughing. Because they are just that funny... and yummy.


  1. Amber those look great! I am gonna try them in the morning. Love the funny coconut story.
    Have a great day :-)

  2. I wonder why Jorge doesn't mention coconut flour in the book? I would never have thought of this and hope it tastes good.

  3. Love me some coconut products. http://www.tropicaltraditions.com/organic_coconut_flour.htm is where where I buy all my coconut stuff. They are on sale right now and there's a 10% off coupon on the sidebar.

    I get coconut oil, flakes, etc all there.

  4. Amber thanks for posting the pancake recipe they look yummy. I am off to make the coconut bread for the first time. I am excited to see my psoriasis clearing up since I have started the FT and want to try to keep doing it for most part. I dont know if it is being grain free or gluten free but something is working.

  5. Those look good. I wonder if watering down the Nature's Hollow preserves and then heating it up would make a syrup? Might have to try that out..
    now to find some coconut flour!


    p.s. On day 2 of the FT. So far, so good.

  6. I wasn't sure about using the coconut flour on the Fast Track. I've been making stuff with it on the regular BFC and do miss it. I know it's not really a grain, but it seems like it. Those pancakes look really good!

  7. I am totally making these this week! I can't believe I haven't tried yet. LOL

  8. Thanks for the recipe! I am getting really tired of eggs every morning.

  9. These look yummy. I will be trying them tomorrow morning. Check out healthylivinghowto.com if you haven't already (not my blog). There are lots of gluten free recipes here that would fit in with Fast Track. I just recently made the Homemade Coconut Milk. It was so good. And from the leftover coconut meat, you can make Dark Chocolate Coconut Snack Cake. Absolutely delicious!

  10. These look great, Amber. I have a burning question, though: can you detect the coconut taste?? I'm not a big fan of coconut-flavored stuff but if you can't detect the taste I'll plan on making them for sure.

    -Susie (fitsandgiggles)

  11. Okay - No coconut flour is not a grain, so it is allowed on both BFC, FT, Paleo & Primal diets. It does have some carbs, so use sparingly. It took me 4 days to eat all the pancakes from this batch, for example.

    Does the coconut flour, flakes & oil taste like coconut? Um, yes. But it tastes good. Not like a Pina Colada, Very pure and simple IMHO. The husband hated the coconut oil though. I have a pumpkin coconut muffin coming and it is AWESOME-NESS!

  12. I just whipped up a giant batch of pumpkin pancakes for my kids and shed a tear (or two) that I wouldn't eat a single one. So this recipe is being made tomorrow AM for me! I think I will sub coconut milk instead of almond. I found the So Delicious vanilla coconut milk at Sprouts-but, it's in a carton and not in the refrigerated section. The refrigerated vanilla version is high in sugar. Nutrition: Total Carbs: 2g, Sugars 0g. Made with Stevia.

    I struggled with the unsweetened Coco. milk, and the vanilla was too high in sugar. But this Sugar Free Vanilla is awesome. Have you seen it, Amber? It's next to the cartons of almond milk in the aisles.

    Can't wait for the pumpkin/coconut muffins!!!! I am craving a muffin, esp. during the Fall!!!


  13. We are buying the unsweetened Hemp milk in original and vanilla, Im not sure if Ive seen the flavored unsweetened coconut milks. But think so, and that sounds fine for the BFC and FT.

  14. HI amber, I was wondering if you could answer this question for me:
    I know that you give up grains and starches on the FT, but can you eat your own food without following whats in jorge' FT recipes?

  15. Anon- YES! Absolutely you can eat anything you want and still be on the Fast Track, as long as you follow the same rules. Same with the BFC. I try several recipes in the book, but mostly do my own menus based on what I like and have on-hand. Great question!

  16. Hi amber,

    I was wondering if we can have cottage cheese, since it is dairy on the BFC, but especially the FT?

  17. Yes to the cottage cheese on both BFC and Fast Track. Shop around to find the CC with the lowest sugar. Should find one with only 2 grams per 1/2 Cup and limit it to that!

  18. thank you!
    Is there any way that you have perhaps a link to foods approved on the fast track? from the book?
    I know he doesnt want us to eat other dressings besides olive and vinegar... what else besides grains and legumes, and dressings are not allowed?
    please and thank you!

  19. Hi! Any reason why cottage cheese is preferred to greek yogurt? Is it just the difference in sugar grams? I have seen 4-5 g of sugar in plain greek yogurt. Thanks!

  20. Coconut flour has high FP! 14PTS as oppose to almond meal/flour which is 5PTS