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Coconut Flour Pancakes

Thursday, February 14, 2013

This recipe is for you, Diet Friend! You might need to tinker with it a bit. Something didn't seem quite "right" to me. Maybe the vanilla, since I never put vanilla in regular pancakes. And I have Mexican vanilla, which is pretty strong. Let me know what you think. The whole batch, which I ate as a single serving, cost about 55 cents, not counting the grease for the skillet or the butter or other toppings. But I got the coconut flour on sale. At the regular price, this would cost about 70 cents.

The recipe is slightly modified from one from slightly modified from shecookshecleans.net at

(slightly modified from shecookshecleans.net)

1 egg, room temperature
4 T heavy cream
1/2 teaspoon vanilla extract
1-1/2 t sugar equivelent sweetness
2 T coconut flour
1/4 teaspoon baking soda
pinch of salt

Whisk the egg until frothy - for at least 2 minutes. Add the cream and whisk to combine. Add the vanilla, sweetener, baking soda and salt and whisk again. Sprinkle the coconut flour over the egg mixture and give it a really good whisk. The coconut flour has a tendency to clump so you want to be sure it's completely smooth. Let sit for at least 5 minutes. It will thicken up quite a bit.

Heat a skillet or griddle over medium heat. Grease the skillet with lard, or use tallow, butter or coconut oil. Use a gravy ladle to make pancakes with about 2 or 3 tablespoons of the batter. Spread it out with the back of the spoon if necessary. Cook until the pancakes are dry on top and the bubbles stay open, then flip and cook the other side. In other words, cook like regular pancakes.

Serve with butter, etc.

Serving Size: Makes 6 pancakes, about 3" - and very filling!

  Member Comments About This Blog Post:

NAYPOOIE 2/15/2013 11:25AM

    Thanks, I'll look for it at Freddy's. I was in a store last week that had an amazing number of Bob's flours, it probably has it too. Unfortunately, both those stores are out of town, about 50 miles from here, one north, one south. Mom wanted to go to Brookings, so maybe when I take her we'll make a Freddy run.

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MYLADY4 2/15/2013 9:59AM

    Yum!!!!! Toss in a couple of blueberries and it would be heaven

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BUDGETMAW 2/14/2013 12:57PM

  Naypooie, I found the coconut flour in the health food section of the local Kroger grocery store, which is a chain that includes Fred Meier (sp?) and a couple of other major chains. The flour I got was made by Bob's Red Mill, which produces lots of health food type grains and things. 2 tablespoons (which is all it took to make my batch of pancakes this morning) has 8 total carbs and 5 grams of fiber, for a net of 3 carbs.

Diet Friend, no, it really doesn't taste like coconut. I suppose if you absolutely positively loathed coconut you might taste it a bit, but I didn't notice it.

HoundLover, you don't use any leavening in your pancake batter? No soda or baking powder or anything?

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NAYPOOIE 2/14/2013 12:47PM

    Where do you find coconut flour, and what's the carb count?

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HOUNDLOVER1 2/14/2013 11:59AM

    Coconut flour pancakes are one of my favorites. I don't use a recipe, just mix coconut flour, eggs and full-fat yogurt or whole milk. I found that the batter has to be thicker (not liquid) than pancake batter made with wheat flour but the taste is great.

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DIET_FRIEND 2/14/2013 9:53AM

    Does the flour taste like cocoanut?

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JAIMESIZED 2/14/2013 9:14AM

    Sounds delicious. I want to try these! :)

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Wednesday, February 13

Wednesday, February 13, 2013

Breakfast - eggs fried in lard; tea with splenda and gelatin
Lunch - pork shoulder steak, carrots
Supper - Spicy Cabbage Salad with Tuna
Evening tea - tea with splenda and gelatin

Total cost of food eaten today - $2.75

  Member Comments About This Blog Post:

BUDGETMAW 2/14/2013 3:10PM

  I am definitely fortunate (at least when it comes to this sort of thing!) that I am single, no kids, and don't work. It makes it a whole lot easier.

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ACCEPTINGME73 2/14/2013 1:07PM

    I wish I had the motivation to make this type of thing. I am using Atkins shakes for the morning and midday meals and eggs or meat for dinner. Maybe I will try your approach it sure would save me money.

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Spicy Cabbage Salad with Tuna

Wednesday, February 13, 2013

This is adapted from a recipe for Spicy Cabbage Salad with Mackerel, since I had tuna and didn't have mackerel. Mackerel is supposed to be really good for you, but it's also pretty fishy. I'll get a can, though, or at least price it, and try this recipe with mackerel sometime. This was one serving and was all I had for supper. It cost $1.02 or thereabouts.

(adapted from a recipe in Michele Urvater's Monday to Friday Cookbook)

2 T mayo
1 T apple cider vinegar
dash cayenne
sweetener equal to 1/4 t sugar
salt and pepper to taste
150 g finely shredded cabbage
25 g finely chopped onion
1 can tuna, drained

Mix the mayo, vinegar, cayenne, sweetener and salt and pepper in a bowl until smooth. Add the cabbage and onion and mix well. Add the tuna and mix well.

Variations -
1. The recipe calls for half a green pepper, 2 tablespoons of fresh dill or parsley, and salad greens and/or tomatoes for serving. I didn't have them so didn't use them. Some dill, even dried, in the dressing would probably be good.
2. The recipe suggests adding some cooked grains. This might be a good salad with Cauli-rice instead of cabbage. I'd probably add more onion if I did that.
3. Other variations suggested by the recipe are avocado, apple, walnuts, or leftover steamed veggies like green beans or snow peas.

  Member Comments About This Blog Post:

SUTERSPACE 2/14/2013 7:41AM

    Mmmm. Looks good. I think I'll try it!

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Tuesday, February 12

Wednesday, February 13, 2013

I have to start consulting my calendar before I pull food out of the freezer! I got out a pork shoulder steak on Monday to have on Tuesday, forgetting that I leave for class Tuesday evening before 5 and don't get back until after 9. And tonight I'll be leaving for the food bank about 5 and won't get back until probably 7 or so. Neither is particularly condusive to spending close to an hour cooking a pork shoulder steak. So I guess I'll fix it for lunch today, instead. Not a big deal, but it's happened several times now that I've gotten something out of the freezer without checking my calendar. And I'm even worse about it when I'm planning my menus.

Anyway, yesterday I ate -

Breakfast - MIM with coconut milk and splenda
Lunch - soup - bone broth, eggs, gelatin, tomatoes, cauliflower, spinach, lard
Snack - tea with splenda
Supper - Spaghetti Squash, Broccoli and Turkey Alfredo
Evening tea - tea with splenda and gelatin

Total cost of food eaten - $3.02

  Member Comments About This Blog Post:

GLC2009 2/13/2013 1:58PM

    you obviously have much cheaper shopping in your area that we have here.
do you have a crock pot? that can be good to throw the meat in on busy days. emoticon

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    I have been there with taking the food out an then not eating it because of this or that. So goes life!

Wow, all day for $3.00. Sometimes I have to go to a lunch that costs what a week would be worth. Such a waste!

Make today a great day!

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Monday, February 11

Tuesday, February 12, 2013

Another somewhat different day today. It started with going out to breakfast with some of the women I volunteered with at the homeless shelter. I had a Veggie Bennie, which is Eggs Benedict with fresh spinach and fresh tomatoes instead of ham or Canadian bacon. And of course no English muffin for me! So it was two eggs on a layer of lightly cooked spinach and tomatoes, with two very thin slices of cheese, and a bowl of hollandaise sauce. Very good and very rich, especially since I didn't skimp at all on the hollandaise sauce. I bet there was at least a cup of the sauce. Which, by the way, is easy to make and not very expensive and would really add some elegance or class or pizzaz or something to an other wise cheap meal. I'll have to work on that. I also had lots of tea (made from tea leaves and not tea bags!) with splenda and half and half. A very good low carb breakfast in good company.

Most "official" Food Stamp Challenges say you have to include the cost of eating out, but since mine is an unofficial challenge and I get to make my own rules, I'm saying that if the purpose of eating out is mainly social (as this was), then I'll only count the average cost of the meal (breakfast, lunch, or supper) and consider that the rest of the cost comes out of a different budget category. If the main purpose of eating out was the food (like when I forgot to take my lunch last week), then I'll include the whole cost. So although the breakfast actually came to $13, I'm only including 50 cents, though I am including the pre-breakfast I had at 5:30 before going to the shelter. My challenge, my rules!

The other thing that was different was that I had twice as much supper as I would usually have. I saw some people at breakfast who got pancakes that were literally the size of the dinner plate they were served on, and they looked really good. I kept thinking about them and decided that I would have pancakes for supper. I got two or three bags of almond meal at Christmas and was going to use that, but I couldn't find it. I'm sure it's in one of my freezers but I don't know which one or where. But I did find some coconut flour I had forgotten about and was going to use that instead. But then I realized that I was looking forward to binging on the pancakes with oodles of butter (in my mind I was thinking of a whole stick - or more!) and that while the pancakes were fine, the thoughts and feelings that were going along with them were not. So instead I finished up the Pumpkin, Cabbage and Chicken Stew, which definitely did need to be used up, but was really 2 servings. The two servings satisfied me which I don't think 1 serving would have. So there's an extra 95 cents from the extra serving.

Monday's food -

Pre-breakfast - MIM with lard and splenda
Breakfast - (eating out) - Veggie Bennie, tea w/splenda and half and half
Lunch - soup - bone broth, frozen spinach, tomatoes, mushrooms, eggs
Supper - 2 servings of Pumpkin, Cabbage and Chicken Stew
Evening tea - tea w/splenda and gelatin

Total cost of food eaten - $4.20

  Member Comments About This Blog Post:

DIET_FRIEND 2/12/2013 2:01PM

    All sounds yummy! I was interested in your recipe for pancakes. I've never tried almond or coconut flour. Hope you cook with them soon.

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