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Monday, 4 April 2016

Nutrish and Delish -- Gluten-Free, High Protein Coconut Pancakes

Nutrish and Delish -- Gluten-Free, High Protein Coconut Pancakes

I made coconut pancakes, for my post-workout lunch today, like this:

4 eggs
1 teaspoon vanilla
1 cup buttermilk or you can also use plain yogurt or 1/2 cup of each
1 cup coconut flour -- more if you like your pancakes 'coconutty'
1 teaspoon baking soda
1/2 teaspoon salt

Mix everything together to make batter. Ladle an amount about the size of a small plate onto warmed (medium heat, about 5 or 6) fry-pan that you greased with a tiny bit of butter or oil. Flip when edges start to show small bubbles and drying out a bit. You'll know pancake is done when it is stiff and browned golden. This recipe makes about 6 pancakes.

Meanwhile, rinse a punnet of blueberries and warm in a pan with about a cup of water. This makes the 'syrup'. You can actually use any fruit, but berries are great!

Top each pancake with some 'topfen' (this is what German-speaking countries call a dry curd cheese, called 'tvorg' in Russia) --which is very high protein --14 g/100g, low-fat -- 0.2 g/100g, moderate carbohydrate -- 4g/100g). It's also called quark or farmer cheese in English. I use lactose-free here as I am lactose intolerant (see in photo -- the local Spar brand topfen which is lactose free). Then top with warm berries.

This gives a generous extremely high protein low carb satisfying serving of pancakes for 2 to 3 people.


Mary-Jo :)

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