Archive for January 4th, 2012

January 4, 2012

low-carb almond coconut pancakes.

I made these pancakes this morning for Sean and I and they were a winner! They are almost buttery tasting but without any butter and that’s mostly due to the almond flour.

Almond flour (often also called almond meal) is low-carb and pretty high in protein for a flour. For my Bob’s Red Mill bag of almond meal/flour it has 6g carbs and 6g protein (got my bag of almond flour at A&P but Stop and Shop also sells it… also other health food and grocery stores probably have it). Other facts about almond flour via Wikipedia:

  • Almond meal, almond flour or ground almond is made from ground sweet almonds. Almond flour is usually made with blanched almonds (no skin), whereas almond meal can be made both with whole or blanched almonds. The consistency is more like corn meal than wheat flour. Almond meal has recently become important in baking items for those on low carbohydrate diets. It adds moistness and a rich nutty taste to baked goods. Items baked with almond meal tend to be calorie dense.

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Low-Carb Almond Coconut Pancakes (adapted from here) – Makes 5-6 small pancakes

  • 1 cup almond flour/meal
  • 2 egg whites
  • 1/4 – 1/3 cup unsweetened almond milk
  • 1 tablespoon unrefined virgin coconut oil (or other oil)
  • 1 tsp baking soda
  • 1/2 tsp vanilla extract
  • 1/4 tsp cinnamon
  • stevia to taste (or other sweetener, optional)

Directions: Preheat a nonstick skillet over medium-low heat with a little nonstick spray. Combine all ingredients except coconut oil in a bowl and whisk (note: you may need to use 1/3 cup almond milk depending on the consistency, you don’t want the batter super thick but you don’t want it runny either). Meanwhile, melt the coconut oil in microwave for about 30 seconds. Add the coconut oil to the mixture and mix until combined. Add the batter to the pan and allow to bubble on one side, once bubbled, flip and allow to cook for a few more minutes until brown in color. Repeat for remaining pancakes until all the batter is used up. Remove from pan and serve with a little pure maple syrup and fresh fruit!

Add-ins:

  • dark chocolate chips
  • protein powder (1–2 tbsp to amp up the protein even more, may need to increase the liquid a little)
  • blueberries
  • spread with almond butter or peanut butter
  • make strawberry shortcake pancakes by topping with sliced strawberries + a lil unsweetened shredded coconut

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Coconut oil is GREAT for you so don’t skip it!! You can replace it with other mild-tasting oils but I really love coconut oil and plus, it makes the pancakes taste slightly coconut-y.

Some facts about coconut oil from here:

  • The health benefits of coconut oil include hair care, skin care, stress relief, maintaining cholesterol levels, weight loss, increased immunity, proper digestion and metabolism, relief from kidney problems, heart diseases, high blood pressure, diabetes, HIV and cancer, dental care, and bone strength. These benefits of coconut oil can be attributed to the presence of lauric acid, capric acid and caprylic acid, and its properties such as antimicrobial, antioxidant, antifungal, antibacterial, soothing, etc.

Coconut oil is a winner and you should definitely have it in your pantry!

According to the website where I found the original pancake recipe, one pancake contains “1 gram effective carbohydrate, plus 2 grams of fiber, 6 grams of protein, and 155 calories” but since I used egg whites instead of the whole egg, 1 tablespoon of oil instead of 2, and stevia (a natural zero-calorie sweetener) instead of regular sugar, I assume the calories are a bit lower probably more around the 100 calorie range.

So, now with all the new years resolutions to loose weight or get healthier or whateva, don’t fear or restrict yourself because you can have your pancakes and eat them too!

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