Paleo Pumpkin Coconut Flour Pancakes

I hope you had a wonderful weekend! This weekend we spent time spring cleaning and “redecorating”! A couple weekends ago we went to West Elm with all intentions of finding items for our wedding registry and instead we left with furniture, kitchen items & a rug! But I am in love with our new wood tiled nightstands (we got one for each side of the bed)! Now I just have to style it and make it look pretty. That’s for another time.

west elm wood tiled nightstand

Paleo Pumpkin Coconut Flour Pancakes

I know you’re thinking “it’s spring and pumpkin is something you eat in the fall, so why is she making pumpkin pancakes?” Well last week I tried out PaleOMG’s Hearty Banana Granola Pancakes (minus the granola), and they were absolutely delicious; however, the recipe used up all my ripe bananas.

Then, during our spring cleaning adventure, I found ONE can of Libby’s 100% Pumpkin hidden in our pantry from last Thanksgiving. I was going to throw it away, but I realized it wasn’t expired and I really wanted pancakes. So, I decided to make pumpkin pancakes instead of banana pancakes. I had to alter the recipe a little since pumpkin is a little different consistency, but the outcome: a delicious reminder of the holidays.

IMG_1697

3.0 from 1 reviews
Paleo Pumpkin Coconut Flour Pancakes
 
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Recipe type: Breakfast
Serves: ~8 pancakes
Ingredients
  • 3 eggs
  • ½ cup 100% pure pumpkin (I used Libby's canned pumpkin)
  • ½ cup canned coconut milk
  • 1 tsp vanilla extract
  • 1 Tbs maple syrup (optional)
  • 3 Tbs coconut flour
  • 1 tsp pumpkin spice
  • ½ tsp cinnamon
  • ¼ tsp baking soda
  • pinch of salt
  • coconut oil for greasing
Instructions
  1. In a food processor add the pumpkin puree and coconut milk and blend until smooth
  2. Add eggs, vanilla, and maple syrup and beat together for 30 seconds
  3. Slowly sift in the coconut flour, pumpkin spice, cinnamon, baking soda & salt
  4. {I like to combine all the dry ingredients together first before sifting into the mixture}
  5. Blend together until smooth
  6. Heat a non-stick skillet over medium-high heat
  7. Once hot, grease the griddle with coconut oil and pour batter into small (2-3 inch) pancakes {I usually use 3 Tbs of batter}
  8. Cook until edges are firm & starts to bubble (takes longer than regular batter ~ 3-4min) then flip and cook through
  9. Serve hot with maple syrup!
Notes
Adapted from my own coconut flour pancake recipe & PaleOMG's banana pancakes.
IMG_1690IMG_1695IMG_1694Recipe is linked to

{breakfast loves} Fluffy Paleo Coconut Flour Pancakes


Last Sunday’s pancake making session was an absolute disaster… apparently I wasn’t used to using coconut flour, so this week I decided to try a new recipe. This one from Nourishing Days worked really well, although mine were not as fluffy as hers. I still have some learning to do. Here’s my version with a little of my own twists. One lesson learned: definitely make them smaller.

Fluffy Paleo Coconut Flour Pancakes
 
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Author:
Serves: 4
Ingredients
  • 4 eggs, room temperature
  • 1 cup canned coconut milk (or almond milk)
  • 2 tsp vanilla extract
  • 1 tbs raw honey
  • ½ cup coconut flour
  • 1 tsp baking soda
  • ½ tsp sea salt
  • fruit (optional)
  • coconut oil for frying
Instructions
  1. Preheat griddle over medium-low heat
  2. In a bowl, beat eggs together until frothy (should be able to make peaks ~ 2 minutes). Mix in coconut milk, vanilla, and honey.
  3. In a second bowl combine all the dry ingredients. Slowly whisk in the dry mixture into the wet until it is incorporated.
  4. Grease the griddle with coconut oil and pour batter into small (2-3 inch) pancakes.
  5. Cook until edges are firm (takes longer than regular batter ~ 3min) then flip and cook through
  6. Serve hot with maple syrup, coconut butter, honey, or fruit
Notes
* If you don't like the taste of coconut then use almond milk; however, it changes the consistency since canned coconut milk is a lot thicker. The combination of coconut milk and the flour has a strong coconut flavor though. * I don't like plain pancakes so I put small blueberries in the batter before cooking.d * To make it fluffier, whisk the egg whites separately then fold into the batter at the end. * I use a hand mixer to get the eggs fluffy vs. hand beating

Cooking by Photos

{all the ingredients ~ can you tell I love Trader Joe’s?}

{add in blueberries!}

{mine were a little too big & not as fluffy}

411 on Coconut Flour

Today I had a failed attempt at cooking paleo pumpkin pancakes.  I tried combining a couple recipes I found in some paleo cookbooks, but the outcome: a dry, crumbly, dense pile of pumpkin mess.  I mean, they tasted alright, but they could definitely use some improvements.  I trusted that the recipes would’ve been tested, but mine looked nothing like the photos in the books.  I love my pancakes fluffy and thick, so I will have to do some more experimenting with my own recipes by converting my favorite normal (aka not gluten free, non-paleo) recipes to paleo versions.

To start though I had to understand a little about coconut flour.  I LOVE to bake, but I only know how to bake with grain based flours.  I assumed you could just substitute gluten-free flours for wheat based and everything would be okay.  WRONG.  So to help others understand baking and cooking with coconut flour, here is the 411 on coconut flour.

Why Coconut Flour?

Coconut flour is the byproduct of making coconut milk.  The leftover coconut meat after pressing it for coconut milk is dried and ground until it creates a soft smooth powder.

  • Gluten-free & grain-free - perfect for paleo & gluten-free diets
  • Low in carbohydrates & GI (glycemic index) - low impact on blood sugar
  • High in in protein and fiber - has almost triple the amount of dietary fiber than wheat flour and is very filling (so you eat less = less calorie intake)
  • Naturally sweet –  you need less added sweeteners
  • Dry & absorbent - a little goes a long way!
  • Contains lauric acid - although it is a saturated fat, it is a fatty acid that is known to raise HDL (aka “good” cholesterol). It is also the same fat found in breast milk and a potent anti-viral, anti-bacterial substance that strengthens the immune system.
  • Good source of manganese - helps your body utilize several key nutrients such as biotin, thiamin, ascorbic acid, and choline.  Also good for bone health, synthesizing fatty acids and cholesterol, maintaining blood sugar levels, thyroid function and nervous system function.
  • Doesn’t affect mineral availability - normal grain flours need to be soaked due to phytic acid that binds with minerals to prevent absorption. Coconut flour does not have this issue and is mineral-rich.

Tips on Baking & Cooking with Coconut Flour

  • You cannot substitute coconut flour at a 1:1 ratio for wheat or grain-based flour because it is denser and more absorbent
  • Conversion ratio in baking: 1/4 to 1/3 cups of coconut flour = 1 cup grain-based flour
  • Requires more liquid because of its high absorbency (rule of thumb: 1:1 ratio flour to liquid)
  • Requires more eggs to hold it together (about 6 eggs per 1 cup flour)
  • When making cakes, pancakes, muffins, etc…, whipping the egg whites separately (to almost a foam) then folding them in with the mixture will help with “fluffiness”
  • Can be clumpy, so make sure to mix and blend thoroughly
  • Try to stick to recipes that already include coconut flour for correct ratios

Other Notes

  • BE PATIENT!!!  Learning to use it is difficult at first, but trust me the results are worth it!!!
  • Coconut flour is more expensive, but you use less!
  • Buy it online HERE

{image credits: 1 | 2}

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