Coconut Flour Pancakes

Weight: 131.4

Phase 3 and 4 combo

picture from The Unrefined Kitchen

I have gotten on a coconut flour pancake kick. It's phase 3 and phase 4 safe. I use different recipes and since I am not a very patient cook I acutally mix the ingredients in my smoothie blender and pour it onto an electric grill. I refridgerate a portion and freeze a portion. I usually use blueberries with sugar free pancake syrup for a topping. I've noticed you have to make them small to flip them so I'll post different recipes from different sites since everyone seems to make them a little different.

This recipe is from Nourishing Days:

Fluffly Coconut Flour Pancakes

Recipe Notes: Both cow and coconut milk work well in this recipe. You can also add cinnamon or fruit as desired. Just keep the pancakes small and watch them so they don’t burn.

Ingredients

• 4 eggs, room temperature
• 1 cup milk (raw cow’s or coconut both work)
• 2 teaspoons vanilla extract
• 1 tablespoon honey or a pinch of stevia
• 1/2 cup coconut flour
• 1 teaspoon baking soda
• 1/2 teaspoon sea salt
• coconut oil or butter for frying

Directions

1. Preheat griddle over medium-low heat. In a small bowl beat eggs until frothy, about two minutes. Mix in milk, vanilla, and honey or stevia.
2. In a medium-sized bowl combine coconut flour, baking soda, and sea salt and whisk together. Stir wet mixture into dry until coconut flour is incorporated.
3. Grease pan with butter or coconut oil. Ladle a few tablespoons of batter into pan for each pancake. Spread out slightly with the back of a spoon. The pancakes should be 2-3 inches in diameter and fairly thick. Cook for a few minutes on each side, until the tops dry out slightly and the bottoms start to brown. Flip and cook an additional 2-3 minutes.
4. Serve hot with butter, coconut oil, honey, syrup, or fruit.

Savory Coconut Pancakes
from nomnompaleo.com

 

• 3 eggs
• ¼ cup coconut flour
• Kosher salt
• 1 tablespoon of butter

1. Beat the eggs and coconut flour together with a pinch of salt.

2. Over medium heat, melt ½ tablespoon of butter in an 8-inch cast-iron or nonstick skillet.

3. Pour in half the batter. When the edges turn golden brown (about 2 minutes), flip the pancake over and cook for another minute or so.

4. Repeat with the remaining batter.

 
(Makes two 8-inch pancakes)

Check out Nom Nom Paleo for lots of great pictures on how to.
Finally from The Unrefined Kitchen:

Coconut Flour Pancakes

Ingredients:
5 eggs
1 cup unsweetened applesauce or pear sauce
1/2 cup sifted coconut flour
1 tsp. baking soda
cinnamon to taste (I do a pinch)
1/4 cup butter or coconut oil, melted
1 tsp. vanilla
2 Tbsp. honey (optional)
(Optional) add-ins such as berries or dark chocolate chips

Directions:
1. Heat large skillet or pancake griddle. (I heat a griddle to 325 degrees.)
2. Mix all ingredients together except add-ins. Mix with electric mixer or immersion blender. Let batter sit for 5 minutes so that it will thicken.
3. Carefully fold in berries or chocolate chips or other add-ins.
4. Grease griddle or skillet with butter or coconut oil.
5. Use 1/4 cup measuring cup to ladle pancake batter onto hot griddle or skillet.
6. Cook 3-4 minutes per side (if set at 325) or until it bubbles and is easy to flip.
7. Flip pancakes and cook for another 3-4 minutes.

*Serve with butter, pure maple syrup and fresh fruit. Enjoy!

Salmon With Garlic and Dill

photos and curtosy  from Paleo Diet Recipes To Boost Your Energy.

Recipe Of The Week:

Salmon with Garlic & Dill

Salmon is one of the healthiest foods you can eat (period)

Ingredients1-1/2 lb. salmon fillet
1/2 tsp. salt
1/8 tsp. white pepper
4 cloves garlic, minced
1 sprig fresh dill, minced
6 slices lemon
2 green onions, chopped

Veggie and Queso Quiche

Recipes and photographs curtsy  of Spark Recipes.

Veggie & Cheese Quiche

SUBMITTED BY: ELENASAN

You can use any veggies in this quiche, and any cheeses besides the ricotta. I make it without the crust to keep it gluten-free but you can put it in a pie shell, too.

80 Minutes to Prepare and Cook

Vegetarian Meals | Brunch | Brunch Vegetarian Meals | Gluten Free | Gluten Free Vegetarian Meals| Dinner | Vegetarian Meals Dinner |

Ingredients

2 large eggs 2.5 oz ricotta cheese (a little more than 1/4 cup) 1 cup skim milk (you can use whole) 1/2 cup chopped asparagus 1 small green bell pepper, chopped 1 very small onion (about 1.7 oz), chopped 1.5 oz Swiss cheese diced or shredded 2 Tbsp grated cheese (I use Romano) 1 slice 2% American cheese 1 Tbsp chopped chives 1 tsp minced garlic tsp olive oil

Directions

Put the chopped veggies in the microwave on high for about 40-60 seconds -- long enough to soften them and get out some of the liquid.

Preheat oven to 350.

Beat the eggs, add ricotta and milk. Mix well. Stir in Swiss and grated cheeses, and garlic.

Use oil to grease the bottom and sides of a casserole. Put veggies into casserole. Pour egg/cheese mixture over it. Tear up slice of American cheese and lay on top at even intervals. Garnish with chives.

Bake for about an hour, until the cheese starts to brown and the eggs are cooked. Cut into 4 servings.

Number of Servings: 4

Recipe submitted by SparkPeople user ELENASAN.

Number of Servings: 4

Flourless Banana Bread Pudding

I like bread pudding style treats.'

In Sparks Receipts I found a receipt for a Flourless Banana Bread Pudding
photos and receipts curtsey of Spark Recipes
Phase 4 Dessert

Nutritional Info

• Servings Per Recipe: 6
• Amount Per Serving
• Calories: 148.5

• Total Fat: 2.6 g
• Cholesterol: 71.3 mg
• Sodium: 32.9 mg
• Total Carbs: 27.2 g
• Dietary Fiber: 0.9 g
• Protein: 3.1 g

View full nutritional breakdown of Flourless Banana Bread Pudding calories by ingredient

Ingredients

2 small to medium ripe bananas 2 large eggs 1/4 cup sugar 1/2 cup nonfat milk 1/2 tsp vanilla 1 Tbsp cornstarch small handful chocolate chips (maybe 1/2 oz.) nutmeg

Directions

Preheat oven to 350 F.

Chop up banana. Put in blender with other ingredient but nutmeg and chips. Mix until a little foamy. Pour into 7 x 7 greased casserole. Sprinkle nutmeg on top.

Bake about 20-25 minutes, until top is set. Sprinkle chips over top. Bake another 20-25 minutes until firm.

Makes about 6 2x3 inch servings.

Number of Servings: 6

Recipe submitted by SparkPeople user ELENASAN.

Number of Servings: 6

Tuna Salad Lettuce Boats

Tuna Salad Lettuce Boats

Today I had made tuna salad lettuce boats. I make them with hearts of romaine. I didn't have any celery but usually I add celery and an apple. Omit the raisons if on P3.

1 can of tuna

1 TBS mayonnaise

1 small lettuce kid's size box of raisons

1 tomato

1/2 small onion

2 celery stalks

1 small apple

romain lettuce

lemon juice

salt

Cut up the onion into small pieces, put in a bowl. Do the same with the apple and the celery. Add raisons, tuna, and mayonnaise. Mix well. Put mixture on top/inside of a romaine leaf. Top with diced tomatoes. Drizzle lemon juice and salt (to taste).