Coconut pancakes recipe

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We enjoyed these coconut pancakes for breakfast with coconut yoghurt, real Canadian maple syrup, and lady finger bananas. It was a delicious way to start our holiday.

Coconut Pancakes

1/2 cup Well and Good coconut flour
1/2 cup arrowroot
1/4 desiccated coconut
2 teaspoons baking powder
1/8 teaspoon vanilla essence
1 cup coconut milk
3 eggs, at room temperature, lightly whisked
1 tablespoon lemon juice
2 tablespoons maple syrup, plus extra to serve
coconut oil, for cooking
sliced banana, to serve

  1. Preheat a non-stick pan over a medium-low heat.
  2. Place the coconut flour, arrowroot, coconut, baking powder and vanilla essence together in a bowl and whisk by hand until well combined.
  3. Make a well in the centre and add all the remaining ingredients except the coconut oil and banana.
  4. Slowly whisk them together until well combined and smooth, then let the mixture stand for five minutes, or until it thickens.
  5. Melt the coconut oil in the frying pan and then pour some of the batter onto the pan making pancakes the desired size.
  6. Cook pancakes in batches for 1-2 minutes on each side, or until cooked through and golden.
  7. Serve the coconut pancakes with sliced banana, coconut yoghurt and maple syrup.

Thank you to Well and Good for allowing us to try the coconut flour. 

 

 

 

Free Paleo Food and Exercise Diary

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Paleo Food and Exercise Diary

I’ve been looking everywhere for a free food and exercise diary which was customized towards the goals of the Paleo diet. Alas I couldn’t find anything.

I have trialed this template and found it works well for my needs. It is best if you print off three months worth and put it in a ring binder folder. It is well known that to develop a new habit it takes on average 90 days.

The left hand side is for recording your food and drink intake. The right hand side is a little more adaptable and can be used for your exercise and then doing your macronutrient sums. If you need more space to write down your calculations you can use the back of the page.

At the bottom of the page there is a summary. I write down how I feel that day and reflect on my overall health and fitness goals.

Please download the free A4 printable paleo-food-exercise-diary-template (PDF) and let me know if it works for you.

Product Review: Paleo Crunch bar

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Paleo Crunch Raw Cacao bar

My local greengrocer stocks these new Paleo Crunch bars on their counter. They are made in the Czech Republic for a Swedish company. I bought one to try for under a fiver.

They contain 100 per cent raw organic dates, cacao, almonds, cashew, pumpkin seeds, sesame seeds, vanilla and Himalayan salt. The good thing is they are gluten-free and a healthier alternative to chocolate bars.

 

 

Paleo double chocolate granola

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This granola is for those who love chocolate. It had double the chocolate with cacao powder and cacao nibs, you could use cocoa or carob powder instead. Serve with almond milk or coconut milk for a filling paleo breakfast.

Paleo double chocolate granola

1 cup almonds, sliced
1 cup walnuts, crumbled
1 cup shredded coconut
1/2 cup pepitatas
1/2 cup sunflower seeds
1/2 cup linseeds or sesame seeds
1 Tbsp honey
2 Tbsp cacao powder
1/2 cup cacao nibs
1 tsp vanilla extract
sea salt to taste
2 Tbsp coconut oil

  1. Preheat oven to 180 degrees C and line a baking try with baking paper.
  2. Combine all the nuts and seeds, coconut, honey, cacao powder and nibs, vanilla and sea salt in a bowl.
  3. Melt the coconut oil and pour over the dry mix.
  4. Mix together really well and then spread out evenly on baking tray.
  5. Bake for 8 minutes in the oven. Turn mixture half-way through.
  6. Remove from the oven and allow to cool.
  7. Serve with almond milk or coconut milk.

Makes 5 cups.

Paleo pancakes recipe

paleo-pancakes

These pancakes are based on coconut flour and eggs so they can be used with either sweet or savoury toppings. I topped mine with a banana, a sprinkle of cinnamon and a drizzle of maple syrup.

Paleo pancakes recipe

3 eggs
2 Tbsps coconut or almond milk
2 Tbsps coconut flour
1 tsp cacao or cocoa powder (optional)

  1.  Whisk eggs and milk together.
  2. Add coconut flour and cacao and whisk until smooth. Your mixture should be thick and pourable.
  3. Lightly fry each pancake individually in coconut oil, flipping when each side is cooked. The mixture will make about 4 small pancakes.

Serves 1-2.

Paleo blueberry ice blocks recipe

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This ice block is a delicious combination of blueberries and coconut milk. You could use strawberries, blackberries or any combination of berries or other fruits in this recipe. Add a tablespoon of honey if you’d like them to be a little sweeter.

Ice block moulds can be found in $2 shops or kitchen shops, otherwise, use plastic cups and paddle pop sticks. You may need to double the recipe if your moulds are bigger.

Paleo blueberry ice blocks recipe

1 cup of coconut milk
1 cup of fresh or frozen blueberries

  1. Combine coconut milk and blueberries in a jug. Blend with stick blender. Pour mixture into ice block moulds.
  2. Place lid on moulds and place them in the freezer for a minimum of six hours.

Makes 4 ice blocks.

Restaurant review: Primal Pantry

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To celebrate Matt being on holidays we thought we enjoy a nice lunch out. If you are following a paleo diet your options are somewhat limited in Brisbane, but we decided to try the Primal Pantry. The Primal Pantry serves only organic produce, 100 percent grass fed meat, no refined sugar, no grains, no processed oils and limited dairy. It is the ideal place to go if you have allergies or food intolerances.

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For entre we shared succulent Crispy Chicken Wings with prosciutto wrapped scallops and creamy cauliflower puree.

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For a main I tried the Confit Duck on seeded bread, with superfood watercress and caramelized orange.

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Matt had the Mexican Beef Cheeks with crisp tortilla and cucumber salsa. I tasted some and we both thought this was the highlight of the meal.

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We also ordered sweet potato fries with aioli sauce and roast vegetables as a side.

We agreed it was a nice place to have lunch and that we’d be back sometime soon, perhaps to try their tempting breakfast menu next time.

Primal Pantry
Corner Florence and Macquarie Streets
Teneriffe, Brisbane QLD 4005
 Primal Pantry on Urbanspoon

Paleo Indian Lamb kofta recipe

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These spicy kofta balls are great to freeze for later. You can mix the ingredients together in a food processor for a more refined end result, but I like to keep them rustic looking so I mixed everything together by hand.

Paleo Indian Lamb Kofta

olive oil spray
1 garlic clove, minced
250g lamb mince
1 egg
1 Tbsp currants, finely chopped
1 tsp ground cumin
1 tsp ground coriander
1/4 tsp turmeric

  1. Preheat the oven to 200 degrees C. Line a baking tray with foil and lightly brush or spray with olive oil.
  2. Place all the ingredients in a bowl and mix until well combined. Shape into 6-8 oval patties and place on the oven tray.
  3. Cook in the oven for 16 minutes (turning after 8 minutes), or until just cooked through.

Serve with lemon wedges and cauliflower rice or salad.

Serves 2.

Paleo Greek lemon chicken

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This paleo dish is a classic Greek-style recipe with flavours of lemon and garlic. Sprinkled with the herbs oregano and rosemary are optional, but oregano is a powerful anti-microbial, anti-viral, and anti-fungal. Serve with vegetables or a Paleo Greek salad.

juice of 1 lemon
1 chicken, cut into ten pieces or ten wings
4 cloves of garlic
lemon cut into four wedges
1 tsp oregano
2 sprigs of rosemary
handful of parsley, chopped

  1. Preheat oven to 200 degrees C.
  2. Place the chicken on a roasting tray and pour the lemon juice over the chicken. Then add the garlic cloves, lemon wedges, oregano and rosemary. Mix well together.
  3. Season with salt and pepper.
  4. Roast for 40 minutes until the chicken has turned golden brown and the juices run clear.

Serves 4.

Paleo coconut granola recipe

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This granola is for lovers of coconut. There is no dried fruit, just any combination of nuts and seeds you will want to try or have available in the cupboard. I used a combination of pecans, walnuts and pepitas.

Paleo coconut granola

3 cups coconut flakes
2 cups of nuts and/or seeds, roughly chopped
2 Tbsps chia seeds
1 tsp ground cinnamon
100g coconut oil or butter, melted
3 Tbsps honey

  1. Preheat oven to 120 degrees C and line a baking tray with baking paper.
  2. Combine all the ingredients in a bowl, and then spread out evenly on baking tray.
  3. Bake for 15 to 20 minutes in the oven. Turn mixture half-way through.
  4. Remove from the oven and allow to cool.
  5. Serve with almond milk or coconut milk.

Makes 5 cups.