Coconut + Vanilla Fluffy Pancakes

Good morning/afternoon/evening wherever you are in the world!

In my case it’s a crisp wintery morning and I took it upon myself to whip up some pancakes for brekkie to get me fueled up for a day ahead of studying. They were deeelish!

I am so pleased with how this recipe turned out, I am currently scurrying to write this post so you can make them too!

These coconut pancakes are naturally low in carbohydrates, with a higher fat and protein content for some lasting energy. Since we’re using coconut flour, there’s also a great dose of fibre in these pancakes which we all should aim to get more of in our diets, so, in pancake form… Bonus right?

These pancakes are a great option for those following a gluten or dairy free diet – or perhaps you just fancy trying something different. Enjoy!

 

Ingredients: (4 medium fluffy pancakes)

1 organic egg

50g egg whites

20g organic coconut flour

1/2 tsp baking powder

3/4 tbsp coconut oil

1/2 tsp vanilla extract

1/3 teaspoon stevia (optional)

45ml milk of choice

 

Method:
  • In a jug/bowl, combine the dry ingredients together
  • Melt the coconut oil, then in a separate bowl, add it to the egg, egg whites and vanilla extract and whisk together.
  • Add the wet mix to the dry and stir together. Add the milk a little at a time and stir again, making sure there’s no lumps.
  • The mixture will be fairly thick – not particularly runny like regular pancake batter so bear this in mind.
  • In a nonstick pan, add about 1 tsp of coconut oil or oil spray. Dollop a generous spoonful of the mixture into a circle and cook each side for about 2-3 minutes and repeat until you’ve used the batter up (should provide about 4/5 pancakes depending how big you make them!)
  • Finally add your toppings. I chose Meridian’s coconut & peanut butter, yoghurt, strawberries and a drizzle of fruit syrup. Delicious!

 

 

 

Autumnal Blackberry + Ginger Oatmeal

So, after a little poll I did on my Instagram, turns out my sweet tooth friends won. So here’s a little spontaneous ‘sweet’ recipe I came up with this morning for breakfast. It’s creamy, comforting, sweet and tangy, plus the flavour combo is a little different which I love.

A seasonal, fibre + vitamin rich dish with nearly 15g of protein (no powders added) to help get you fueled up for the day ahead. It’s nice and simple to make and enjoy with family or friends for a laid back weekend morning.

 

Base:

45g oats (gf or regular)

2 tsp chia seeds

water/milk (enough to cover the oats)

40g egg whites (optional)

1/2 tsp vanilla extract

Topping:

small thumbfull of ginger, grated

60g frozen or fresh blackberries

1/2 lemon – juice

1 tsp honey or 1/3 tsp stevia

scattering of pumpkin seeds

1 tbsp greek yoghurt or dairy-free alternative like coyo

extra drizzle of maple syrup/sweetener of choice if needed

 

Method:
  • In either a saucepan or bowl (if microwaving), add the oats and chia seeds and cover with water or milk. Leave for a few minutes for the chia to expand a little.
  • In a separate saucepan, add a large handful (60g) of frozen or fresh blackberries, the grated ginger, lemon juice and a splash of water. I also added a little sweetener to take the slight sourness away from the fruit but this is optional.
  • Let the fruit simmer for around 10 mins, breaking the blackberries up gently with a spoon.
  • Put the oats on a medium heat and keep an eye, stirring occasionally until a thick, creamy consistency forms. If microwaving, go for 1 + 1/2 mins, check, stir and repeat.
  • Halfway through cooking the oats, add the vanilla extract and egg whites and stir together.
  • Dish up! Pop the cooked oatmeal in your bowl…or just add to it if you were microwaving – swirl through the yoghurt, the warm blackberry sauce and some seeds if you like (I used pumpkin seeds) for extra nutrients and a tasty crunch.

 

My Favourite Banana, Date + Chia Seed Bread

Ohhhh ma gawd. Seriously guys. If you have bananas laying around that need using up, I urge you to whip this baby UP!

The flavour and texture is to die for! It’s not too sweet which I personally love, but the chewy pieces of date when you bite in really make it. I topped mine with a little organic butter for a slightly salty edge… melt it the mouth quite literally *drool*.

I chose to bake with wholewheat spelt flour. Spelt has a naturally sweet, rather nutty flavour and substitutes well for regular flour in many recipes. The benefit of using wholewheat spelt flour is that it’s slighty higher in protein in comparison to regular flour, is rich in fibre, and contains a slightly higher ratio of vitamins + minerals such as manganese, b vitamins and zinc. Please note that spelt does contain gluten, and although it’s actually known to be tolerated well in instances (spelt has a higher gliadin to glutenin ratio which is thought to be more gentle on digestion), if you do have an IBD like Coeliac Disease or a gluten sensitivity then it’s important to avoid it completely or have with caution depending on the severity.

This recipe also happens to be Vegan! Mainly because I wanted to experiment baking with a chia ‘egg’ as I was curious. Turns out it works pretty darn well.

My recipe has only 6 ingredients:

200g organic wholegrain spelt flour

4 medium bananas

2 tbsp chia seeds

30g pitted dates

1/2 tbsp baking powder

splash of unsweetened almond milk/oat milk

Method:

First, pop your chia seeds into a bowl and cover with 6 tbsp water to make a thick gel (leave for 10-15 mins).

Set oven to 180c, line + grease a loaf tin and set aside.

Whilst you wait for the chia ‘egg’ to form, mash your bananas in a large bowl with a fork until smooth with a splash of almond milk, I’ve also tried it with oat milk which worked fine. Don’t worry if there’s a few lumps here and there.

Once the chia egg is ready, scoop it into the mashed banana and mix well.

Add the flour and baking powder to the bowl and stir until just combined. It should be a fairly dense, thick consistency. Chop 30g of pitted dates (about 6-7 dates) into small pieces and stir them in last.

Tip your mixture into your loaf tin and smooth over with a spatula for an even distribution. Bake for 40/45 mins.

Insert a skewer to check if it’s ready – the skewer should come out clean and the loaf slightly browny/gold. Let cool and cut into 10 slices.

 

 

 

Warming Pear, Raspberry + Ginger Compote

Autumn has well and truly arrived. Anyone else here in the UK noticed the sudden drop of temperature over the last few days? Aside from the dark mornings which I seriously haven’t got used to yet, I really love autumn time! Cosy clothes, spiced hot drinks, comforting food and yup you guessed it, it also means Christmas (AKA the best time ever) is only a glimpse away…

Breakfast time just got ramped up big time with this tasty sauce. My Pear, Raspberry + Ginger Compote. Perfect to dollop on your porridge/yog bowl for some natural, fruity sweetness or add it as a topping for pancakes. The opportunities are endless!

This recipe is incredibly easy to make and has a high amount of vitamins C + K and fibre for healthy digestion and our immune system. The flavour combination is the dream – I mean who doesn’t like soft, sweet pears and zingy raspberries. It’s enough to get me out of bed that’s for sure.

Ingredients:

3 ripe williams pears (keep skin on = more fibre + vitamins) just make sure to wash well.

150g fresh raspberries (or frozen will do)

1/2 tsp vanilla extract

1/4 lemon – juice

1/2 tsp stevia *optional

1 thumb size piece of ginger (grated)

Method:
  • In a saucepan, add a little water to cover about an inch of the bottom of the pan and warm gently.
  • Chop the pears into cubes and add them to the pan with the grated ginger.
  • Turn the heat up to a medium temperature and let the fruit + spice soften for 5 mins.
  • Once the pears have softened a little, add in the raspberries along with the rest of the ingredients.
  • Let the mixture simmer on low, about 15 mins, until the fruit has stewed down and is a nice, thick consistency; you can use your mixing spoon to gently break up the fruit to give it a helping hand.
  • Once it’s reached your desired consistency, give it a taste test! I find the balance works well but If you like it a little more zingy, add some more lemon juice, or sweeter, a little more stevia.
  • Let the compote cool and then store in a Kilner jar or tight-lidded container (keep for up to 5-7 days in
    the fridge).

Immune Boosting Borlotti Bean + Wakame Broth

It’s coming up to that time of year; dark mornings, chillier temperatures and for many people, the sniffles, coughs and colds seem to creep up.

During the colder months I love to have a comforting bowl of soup or broth to really warm me up. Soups/broths are amazing as you can pack a large amount of vegetables and spices in one go to really rev your body up with the good stuff.

I am so excited to share this recipe I’ve created with you. My Borlotti Bean + Wakame Broth. It’s Vegan, GF, DF and packed with immune boosting ingredients to power you through the winter! Wakame – a type of seaweed; this is a ‘superfood’ in itself, it’s rich in magnesium, iodine and vitamin C and there’s various scientific research to suggest it may aid in cancer prevention due to the polysaccharide component called Fucoidan (in most brown-colour seaweeds). I’ll pop the research paper at the bottom of this post if anyone’s interested to have a read.

I bought the dried wakame version in Tesco (you just add water to it and wait for it to expand, about 8 mins). Borlotti beans – these are super high in fibre too, plus protein and are totally delicious! I’ve combined these two main components with a complementing variety of veggies and spices to nourish your body. It’s easily freezable so you can just keep a batch at hand for when you fancy.

 

Ingredients:

1.5 tbsp avocado oil or oil of choice

1 large leek roughly chopped

2 garlic cloves sliced

1/2 red chilli chopped finely

150g diced mushrooms

1 heaped tsp ground turmeric

1 thumb size piece of fresh ginger, grated

2 large handfuls spinach

400g borlotti beans (liquid part too)

15g wakame seaweed (dried weight)

1 heaped tsp miso paste – I used organic brown rice miso

2 litre vegetable stock- Kallo do a very low salt veg stock cube I use

1/2 lemon (juice)

Method:

In a deep saucepan, gently warm your oil. Add the leek, garlic, red chilli and mushrooms and sweat for about 5 minutes.

In a separate jug, add boiling water to your vegetable stock cube and let it dissolve (you may need to do this in stages if you don’t have a big enough container).

Add to the saucepan the turmeric, miso paste and grate in the ginger. Mix together well. It’ll be quite dry and sticky at this stage.

Pour in the borlotti beans (liquid part included) and spinach leaves, tear them up as you add them. Let the flavours strengthen for a few minutes.

Add your veg stock and bring to a boil, then let simmer for 15-20 minutes. After the first 10 mins of simmering, add in the dried wakame seaweed and let it absorb and expand.

Season with S+P and 1/4 of a lemon (juice).

Final Option:

At this stage you can leave it as it is.

Alternatively, I separated the two. Strain and keep just the liquid in one container and put aside the beans + veg in another.

In a blender, add half the beans and veg mix and blitz to a paste. Add this paste to your liquid broth for a slightly thicker broth base. Keep the remaining half of the ‘unblitzed’ bean and veg and add to your broth if you want more texture, or alternatively use in other recipes for a protein & fibre punch.

*keep in the fridge for 4-5 days or freeze for up to 2 months.

 

Fucoidan research paper – NCBI