Coconuts, first it was
coconut water which, not only hydrated the body, but added enriched
nutrients. Then came oil, a high
saturated fat which raised both good (HDL) and bad (LDL) cholesterol due to
lauric acid. However, a single
tablespoon of virgin, unrefined coconut oil can replace large amounts of other
oils or butter in cooking and baking.
Now we have flour, sugar, milk; coconut chips and low sugar coconut bars
for snacking; all used accordingly can be more beneficial than harmful. You also have to be careful about which
coconut product is better than the next, for example, creamed coconut milk in
the can is typically used for Thai cooking.
It contains more fat (14 grams) per serving than boxed coconut milk (4.5
grams); may contain thickeners and/or preservatives. With oil, flour and sugar; unrefined means a
better chance of a pure product with no chemical additives.
Now the big question, do
coconut products make everything taste like coconut? Surprisingly, the answer is slim to none;
unsweetened coconut milk (I prefer the vanilla flavored) brings out the flavor
more of any cereal it’s poured over.
Baked goods taste exactly as they would if using regular flour and
sugar; while coconut chips are baked pieces of coconut, so yes, big time
coconut flavor. However, you get the
full flavor of potato when potato chips are fried or baked in coconut oil. Think of it this way, trial and error with
the products you purchase will bring more enjoyment than trying to stick to a
rigid diet, and then failing at it.
Still not convinced, than
here’s a personal example of how beneficial cooking with coconut can be. Pancakes, who doesn’t love pancakes? Now I’ve mentioned before that I’m diabetic,
so eating pancakes, even with sugar free syrup, can send my blood sugar sky
rocketing. However, with these coconut
flour pancakes I’m giving you the recipe for, my number was in the normal
range; I was in total shock. Maybe it
was a fluke, so I tried it again on another day; the same results! The taste was amazing too; lightly sweet from
the honey, barely a hint of coconut, crispy edges with fluffy interior and melt
in the mouth goodness.
So, for the New Year, make
a resolution to go coconuts. Ease it
into your diet for a little goes a long way; make sure to have fun using the
products. Happy New Year!
Coconut Pancakes
(Dairy-free, Gluten-free,
Crispy Edges, Fluffy Interior, Diabetic Friendly)
Ingredients:
¼ cup coconut flour
½ tsp. baking powder
1/8 tsp. salt
3 Tbsp. coconut oil, plus
2 Tbsp. for grill pan
1 Tbsp. honey
3 large eggs
1/3 cup unsweetened
coconut milk (do not use canned type)
1 tsp. pure vanilla
extract
Preparation:
In a small bowl, mix together
coconut flour, baking powder and salt; make sure to break up any lumps, set
aside.
In a medium bowl, cream together coconut oil and honey until smooth; don’t worry if a few lump oil remain, they will melt on the grill pan. Whisk the eggs in one at a time; whisk in coconut milk and vanilla extract. Use a rubber spatula to mix in dry ingredients from small bowl; scrape down the sides to make sure all ingredients are mixed in. Do not overmix; batter will look slightly lumpy.
On medium-high heat, melt
one tablespoon of coconut oil on grill pan; coconut oil has a high smoke point,
so will melt and burn very quickly. Be
ready, with a small ice cream scoop, to ladle out three scoops (each scoop
equals two tablespoons) of batter onto melted oil; gently press out batter to 4
inch diameter. After two minutes, flip
pancakes and cook additional 1-2 minutes on other side; check for desired
browning.
Repeat above step with
remaining batter.
Makes 6 – 4 inch pancakes;
Serves 2.
Condiment Options: Fruit Jam or Maple Syrup.
Mary Cokenour
Mary Cokenour
