Posted in fitness, mind and body, recipes, Uncategorized

Eat Fat/Live Thin(ner): Coconut Flour-Pumpkin Keto Pancakes!

The season for pumpkin-infused goodies is kind of winding down and sometimes “ya just gotta.” (Not that the health benefits of pumpkin are ever out of season. Just sayin’ 😉.)

Because this recipe is one of the many I’ve saved to my Pinterest account (I currently go by Cottaegal), I need to give credit where credit is due. I’m sure I’ve used others’ recipes as well, but this was this morning’s pick. (See below image for my tweaks to the recipe–Older Son says I never leave well enough alone. He’s right! 😊)

IMG_1097
Served with sugarless syrup, butter and whipped cream. Can’t get this kind of keto at a diner or restaurant, not that I know of, anyway.)

So: If you’re following the original recipe, let me know how you made out. Tweaks or not, make sure pancakes are sufficiently browned before attempting to flip them. (Spraying your spatula with cooking spray helps too.) Another note: These will NOT bubble on one side like traditional pancakes. You have to visually inspect the bottom by lifting an edge and peeking–very scientific, I know!

Tweak #1: I doubled the recipe to use up leftover pumpkin that was in the fridge. Easy-peasy and I got me TEN 3-inch pancakes. (If you make them any bigger, they can be quite the challenge to flip.)

Tweak #2: The original recipe calls for ONE tablespoon of water, which translates to TWO for double-recipe. I substituted almond milk–unsweetened vanilla–and added a little half-and-half.

NOTE:  Coconut flour is insanely absorbent! I strongly suggest adding liquid to batter and eyeballing how thick or thin you want it. (I like it the consistency of a very soft pudding, one that teeters on the edge of runny.) Sorry, folks, I don’t  measure. I add a little liquid and stir–probably about 1/8-1/4 cup at a time; let the batter sit at least 5 minutes,  add more liquid and repeat as I see fit. I believe I did this three separate times the last time I made these.

Tweak #3: In addition to pumpkin spice, I add vanilla, cinnamon and a tablespoon or so of melted butter for extra flavor. I also increased the baking powder–maybe just under a teaspoon(?)–to make the pancakes a little more airy. I omitted whey protein. (Just MHO, but something about powdered protein doesn’t sit right in my brain.)

NOTE: On Facebook the other day, someone  commented that these can be dense and not fluffy. (Hi, friend!) When you add enough liquid and baking powder, the texture mimics a white flour pancake that much more.

Tweak #4: I spray a non-stick pan or griddle with cooking spray, then melt butter in the pan before adding batter. I ladle batter in using a soup spoon, which results in the 3-inch pancakes in the image above. Remember: any bigger and they will be no fun to flip, I promise (Been there and done that!😖) Transfer to spatter screen to cool without condensation forming on bottom. (Got mine at dollar store. You can line a plate with a paper towel for a similar effect.)

Final note: Both the batter and the finished pancakes keep very well in the fridge. Put aside some of the former for later in the week, and/or wrap the latter; nuke to warm or crisp up in a frying pan.

And that’s all she wrote—for today anyway!

In the spirit of practicing an attitude of gratitude, allow me to thank each and every one of you for your time and support! Seize the day and make some yumminess all your own!

Joanne

© Joanne C Timpano, 2018 (content and images).

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