Posts Tagged With: coconut flour

Easy Chorizo Cauliflower Slice (paleo, GF)

You can have this slice warm with dinner, or even cold for breakfast.  Packed with protein and veges, it will keep you full for hours.

chorizo cauliflower paleo egg slice dinner

Cut 2 x medium chorizo lengthways, then slice into 1cm angle chunks
Pan fry on med/low until they get a bit of colour and some of the oil comes out, allow to cool slightly

In a bowl, mix the following:
~ 1/4 head of cauliflower, sliced and diced as finely as you can by hand
~ 1 med/large courgette, grated
~ handful of mint and flat leaf parsley, chopped
~ salt and pepper
~ pinch of sweet or smoked paprika
~ the pan fried chorizo and oil from the pan (extra flavour!)
~ 4-5 eggs (start with 4 and see if the consistency is alright)
~ 2 tbsp coconut flour

If the mixture is too dry, add the 5th egg, but if it feels too wet (like an omelette) then add another tbsp coconut flour.
Bake at 175 for 30 minutes (should feel solid when you take it out of the oven)
Serve warm or cold.

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Coconut Pancakes

After making a batch of ‘normal’ pancakes and despising the gluey texture of wheat flour, I made a batch of these delicious alternative ones, and will definitely be making them again!  Recipe care of Alexx Stuart

Whisk 3 eggs well in a med/large mixing bowl
Add the following and let it stand until the mixture is thick (a minute or two):
~ ½ cup coconut flour
~ 1/2 teaspoon aluminium free baking powder
~ 1/2 tsp coconut sugar
~ pinch vanilla extract / or cinnamon (optional)
Add ¾ cup almond milk and whisk until you have a batter texture

Heat a medium frypan on a medium/low heat
Place a dot (about 5c piece size) of coconut oil in the pan
Place 2-3 dessert spoons of the batter in the pan (depending how many you want to make!)
Fry for two minutes each side and make a stack in a low oven to keep warm

coconut pancakescoconut pancakes

~ You may need to turn the pan heat down to low so that the pancakes don’t burn on the bottom before they are cooked at the sides and ready for flipping
~ I liked them cold with some jam/compote/berries and yoghurt

Categories: Breakfast, Healthy, Sweet | Tags: , , , | Leave a comment

Coconut, Chia & Almond Muffins

coconut chia almond muffin blueberry

These are a great wheat-free, dairy free, protein packed muffin – they last really well in an air tight container as well.  I have also made this as a single cake, which is easier to get out of the tin!
I’ve adapted this recipe from one I found on The Chia Co’s website, as I didn’t have all the ingredients required, so improvised here and there.  You could use raspberries instead of blueberries, swap macadamias with walnuts or leave both of them out completely!

In a small-med bowl, mix all the dry ingredients together:
~ 1/3 cup coconut flour
~ 1/3 cup buckwheat flour (I used Orgran’s buckwheat pancake mix)
~ 1/4 cup almond meal
~ 1/4 cup shredded / desiccated coconut
~ 1/8 cup coconut sugar
~ pinch of cinnamon
~ 1/2 tsp baking powder (since my buckwheat flour mix had baking powder in it already, I only used 1/4 tsp)
~ 1/2 tsp sea salt
~ 1/4 cup macadamias, chopped

In a medium bowl add the wet ingredients (in this order!)
~ 3 eggs – beat for 1 minute with an electric beater so they are light and fluffy
~ 1/3 cup coconut cream
~ 2 tbsp chia seeds (you can soak these for 5 minutes in 2 tbsp water so they are of a gel consistency)
~ 1/3 cup rice malt syrup – I used Pure Harvest brand which I got in the health food isle of Coles for around $3-$4
~ 1 tbsp honey (or alternatively add another tbsp of coconut sugar to the dry ingredients)
~ 1/5 cup coconut oil, melted
~ 1 tsp vanilla bean paste

Add the dry ingredients to the wet and fold until combined (don’t overmix!)
I also added about 1/4 cup frozen blueberries for a different variety
Spray 10-12 muffin/friand pans with coconut spray 
Bake at 160C (fan forced) or 175 (regular) for 25 mins
Half way through, when the muffins have browned slightly on top, cover them with baking paper for the remainder of the cooking
Allow to cool for 10 minutes before popping them out of the tins

coconut chia almond muffin blueberry

Categories: Healthy, Recipes, Sweet, Vegetarian | Tags: , , , , , , , , | 4 Comments

Banana Choc-Coconut Mug Cake

I was curious about this phenomenon of the mug cake that I have seen popping up around the place.  Armed with some very ripe bananas from the work fruit box and some coconut flour (my tiny packet has taken forever to get through!), I did some recipe research so I could throw together my version of the mug-cake.

choc coconut mug cake banana

The outcome was made with the following ratios:

Mix the following in a bowl until smooth:
~ 1 medium banana, mashed
~ 1 egg
~ 1 dessert spoon of almond milk
~ 1 tsp agave nectar (you could use honey or rice syrup)
~ drop of vanilla paste
~ sprinkle of chia seeds

Once you have a smooth mixture, add in:
~ 1.5 dessert spoons of coconut flour (be careful, you only need a little as it absorbs a lot of liquid!)
~ 1 tsp cocoa (you could also sub this with cacao)

Mix with a fork until the batter is smooth
Spray the bottom of a med/large mug with coconut oil spray
Place a square of dark chocolate on the bottom of the mug
Pour the batter over the top and microwave for 90-100 seconds
Turn over into a bowl and enjoy!

Here are some of the products I used for the recipe:
choc coconut mug cake banana

Categories: Healthy, Sweet, Vegetarian | Tags: , , , , , | 2 Comments

Coconut Chocolate Cake

This is originally Teresa Cutter’s recipe – it is really quick to prepare, and a good alternative to the less healthy kind!  I made it for the Food Revolution Picnic on 18th May 2013.

coconut chocolate cake healthy

In a bowl, mix the following:

  • 1/4 cup coconut flour
  • 1/4 cup cocoa or cacao powder
  • 1  1/2  teaspoons baking powder
  • 1/2 teaspoon ground cinnamon
  • Pinch of sea salt

Once the dry ingredients are combined, add in:

  • 4  eggs
  • 1/4 cup honey or organic maple syrup
  • 1 teaspoon vanilla extract or 1/2 teaspoon vanilla bean paste
  • 1/4 cup melted coconut oil

Mix until all ingredients are combined and the mixture is smooth
Preheat oven to 160 C.
Spoon into a small 15  – 20 cm baking tin lined with baking paper – the smaller the tin the higher the cake… (I used a loaf tin)
Bake the cake for 40 minutes or until cooked through
Remove from the oven and allow to cool.

The cake is rather dense so does need some kind of icing – this avocado choc icing is surprisingly tasty!

Blend the following ingredients together – add more cocoa/sweetener to taste as you go, but start with the avocado base:

  • 2 small avocadoes (I started with 1.5 and added the rest if my mixture became too chocolatey
  • 1 teaspoon cocoa/cacao
  • honey/agave nectar (around 2 tbsp total but start with 1 tsp – you could use stevia as well)

coconut chocolate cake healthy

coconut chocolate cake healthy

Categories: Healthy, Recipes, Sweet | Tags: , , , , | Leave a comment

Zucchini Slice

I’ve adapted this recipe from Belinda Jeffrey’s Feta and Dill Pie to be more like a dish my mum used to make a lot while I was growing up.  It can be served warm or cold, with or without a salad, and you can basically throw in any extra things you like such as bacon, capsicum, tomato.

Serves 8 – 190 cals per serve

In a large bowl, mix the following:
~ 3 med-large zucchini, grated (skin on)
~ 2 med carrots, grated (I peeled mine)
~ 1 onion, peeled and finely sliced (or grated)
~ 6 eggs
~ 1/2 cup chopped chives
~ small handful fresh basil and dill, chopped
~ 1/2 cup grated cheese (you can use cheddar, tasty or even pecorino/parmesan)
~ 1/2 tsp ground paprika
~ 1/2 tsp ground coriander
~ 1/4 tsp ground cumin
~ 1/2 tsp crushed chili (you could use a small fresh one chopped if you wanted to)
~ salt and pepper
~ 1/2 tsp crushed garlic
~ 1 cup flour**
~ 1 tsp aluminium-free baking powder (try Bob’s)

Line a dish (mine was 30cm x 20cm) with baking paper
Place the mixture in the dish – it should be a thick batter consistency
Add 1/2 block (100g) of crumbled feta to the top and press it into the mixture.  I used Lemnos sheep’s feta
Decorate the top with sliced tomatoes
Bake at 180 C for 45-50 minutes (even though it may look ready before this, it really needs the full time.)
Cool for 10 minutes before slicing and serving.

**N.B. I always use wheat-free flour, I find Orgran works really well in all recipes, however coconut flour also works really well.  The general rule with coconut flour is to divide the quantity by 3 – so try 1/3 coconut flour to start with and see if the mixture is this enough – add more 1 tbsp at a time until the mixture gets to the desired consistency.

Other ideas for additions to this: leftover cooked chicken, bacon/ham, finely sliced kale, spring onions…

I had this with chicken breast that I’d shallow poached in balsamic vinegar, and wrapped in tin foil to retain the moisture, as well as a Quinoa, Kale and Pomegranate Salad.

Categories: Dinner, Recipes, Vegetarian | Tags: , , , , , , , , | 3 Comments

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