Coconut Flour Pancakes

Super delicious coconut flour dairy free pancakes 

Suitable for babies 7-8 months upwards providing they have no egg allergy.

I whipped up these super delicious coconut flour dairy free pancakes a while back and my boys loved them! The leftovers went into their school snack box the next day.

As much as I wanted to give them these for breakfast I just couldn’t do it as it took me took long to cook them, so we indulged them in the afternoon instead. Coconut flour is very delicate and it’s best to cook at very low temparature and in a non-stick frying pan. Also, if you plan to make a big batch then I highly recommend to use 2 large frying pan at the same time. It took me 1 hour to cook the whole batch in one large frying pan. I should really invest in a second large frying pan!

Coconut flour is growing in popularity as more people discover the health benefits. It is a great healthy alternative to other flours as it is gluten free.

Health Benefits of Coconut Flour

Coconut flour is high in fiber, protein, and healthy fats and is free from wheat and other grains. It is also low in sugar, digestible carbohydrates and calories, and has a low score on the glycemic index. This makes coconut flour a favorite in paleo diet, gluten free eaters including those with celiac disease or sensitive to gluten, those with digestive problems, those who are allergic to nuts, with diabetes, and everyone who enjoys it.


Ingredients

  • 2 large free range eggs (room temperature makes a huge difference )
  • 1/2 cup of pure coconut milk (only coconut and water) + 2 tbsp water if the milk is too thick to thin it out
  • 1 tsp vanilla essence / powder
  • 1/4 cup coconut flour
  • 1/2 tsp baking powder
  • a small pinch of sea salt
  • cold pressed coconut oil (as required for frying)
  • 1 tbsp maple syrup for a sweeter taste (optional and avoid for babies under 12 months)

 

Method

  1. Dry bowlIn a small bowl, combine coconut flour and baking powder.
  2. Wet bowlAdd the rest of the ingredient in a large bowl and use a hand blender to give it a 3 seconds mix or whisk it by hand.
  3. Slowly sift the dry mixture into the wet mixture. Lightly mix it until well combined and let it sit for 5 minutes. The batter should be slightly thick, if too thick after 2 minutes then add 1 tbsp of coconut milk at a time then let it sit for an additional 3 minutes. Coconut flour is highly absorbent and needs to absorb the liquid before cooking.
  4. Heat a large non stick frying pan on medium heat and melt the coconut oil. Once the oil is melted bring the heat down to low. I had my one on the lowest heat. Pour 1 heap table spoon of batter onto the pan for one small toddler size pancake, repeat this step until you have filled up the pan.
  5. Serve with fresh fruits or berries or maple syrup. We like ours with sliced bananas.


Enjoy!
Kat xx

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Roasted Beetroot Hummus

Beetroot Hummus – That colour is everything!  It’s such a versitile dish, you can spread it on bread for breakfast, with salad for lunch, use as a dip for snacks or as a side dish for dinner.  You choice!

Oh my! This hummus is my new favourite food and I just can’t get enough of it! I wished I could say the same about my kids though…but they wouldn’t even try! I’ll just stick to smoothies. Haha!

I don’t always cook what my kids like, sometimes I make something for me and secretly hope that they would share my food and they surprise me when I least expect it. Most kids love dipping and many don’t love eating beetroots on it own so hiding it in smoothies, baking and in this case in hummus is a fantastic way to sneak in beetroots it’s your kids diet. Yum! That is if they eat!

So I’ve made this hummus for the first time back in April or May when I served it with wafer thin crackers. I know I know, I still owe you my cracker recipe…it’s coming, I promise!

I still can’t get enough of this colour and it tastes as good as it looks too! I had this for dinner tonight with carrot sticks, sliced red bell paprika, fennel and cucumber. That’s pretty all what I had in the fridge.

I can assure you that the sweet taste from beetroot and saltyish chickpeas make such a wonderful pair!
Do you need a close up pic to be convinced and make it?  Ok, here you go. Do let me know your feedback in the comment below.

Ingredients

  • 1 tin of chickpeas (just salted)
  • 1 medium beetroot
  • 1 Tbsp extra virgin olive oil
  • 1/4 cup or 60 ml water
  • 2 Tbsp tahini (sesame paste)
  • Juice of 1 medium organic lemon
  • a pinch of lemon zest
  • 1/2 tsp sea salt
  • 1 tsp ground cumin (optional)
  • a handful of fresh basil
  • roasted sesame seeds


Method

  1. Pre-heat the oven to 200° C or 400 °F. Wrap the beetroot in aluminium foil an back for 40 minutes or until it’s soft enough to poke through with a fork. Remove from teh oven and let it cool down.
  2. TIP! Wear disposable cooking gloves to remove the skin. Dice them in large cubes. Together with the other ingredients, blend until smooth to your desired consistency. If it’s the hummus is too thick then add 1-2 Tbsp of water and blend again.
  3. Serve with sprinkle of roasted sesame seeds and olive oil.

Enjoy!

Kat xx

This recipe was inspired by http://www.heavenlynnhealthy.com

Peanut Butter Granola

Peanut Butter Granola – Doesn’t this sound and look amazing?!

To all peanut butter lovers – this peanut butter granola tastes AMAZING! I love the smell that lingered around the flat the whole day! Simply divine!

We had it with Greek yoghurt and frozen raspberries for breakfast today and everyone approved!  Granola and yoghurt makes such a yummy addition to kids lunchboxes.

This recipe was inspired by the lovely Sara at @justmadforasentence on Instagram. Go and check out her recipe.

I’ve adapted from her recipe, I’ve used store bought sliced almond and coconut chips to give it a more crispier texture, chopped up the pecan and cashew nuts to make it easier to chew for my kids and lastly, added chia seeds for the extra kick in protein, fibre and omega-3.

Did you know that peanuts are not nuts at all, but legumes. It is rich in protein and potassium. All and all peanut butter offers a nutrient-rich addition to your snacks, meals and desserts. Make sure you buy the ones with pure peanut butter and sometimes added sea salt and nothing else!

Health Facts about Peanut!

A serving of peanut butter is 2 tbsp which contains about 7 g of protein and contributes to healthy muscles, skin, hair and teeth. Protein also plays a role in hormonal function and keeps blood healthy.

Peanuts are a good source of heart-healthy fats; peanut butter has some of these benefits. The unsaturated fats found in nuts can lower your cholesterol and reduce your risk of developing heart disease. They can also offer health benefits for your brain and skin, and give you an energy boost.

Excess sodium in your diet puts stress on your cardiovascular system, but potassium can counter the negative effects of sodium. It also helps your nerves function properly and aids in heart function.

Source: http://www.livestrong.com

Ingredients

  • 2 cups of gluten free rolled oats
  • 1/2 cup unsweetened coconut chips (can sub with dessicated coconut flakes)
  • 1/2 cup sliced almond (can sub with chopped almond)
  • 1/2 cup chopped pecan
  • 1/2 cup chopped cashew
  • 1/4 cup chia seed
  • 4 tbsp or 1/4 cup coconut oil
  • 4 tbsp or 1/4 cup unsweetened peanut butter
  • 1/2 tsp pink salt
  • 5 tbsp or 1/3 cup agave syrup (or sweeter of choice)

 

Method

  1. Preheat the oven to 150°C or 300°F and line a parchment paper on a baking tray.
  2. Melt coconut oil with peanut butter and add salt.
  3. Mix the rest of the ingredients in a large bowl then add the coconut oil mixture and give it a good mix.
  4. Spread it out evenly on the baking and bake for 30 minutes or until golden, stir every 10 mins.  Let it cool before storing away in an airtight container or mason jar(s).

 

Enjoy!

Kat xx .

Zucchini Spinach & Feta Muffins 

Zucchini Spinach Feta Muffins – Do I need to say more?  I absolutely love savoury muffins! There are so many ways to pack goodness into muffins whilst still making them totally scrummy for your little ones. This combination is a guaranteed win! 

Spinach, zucchini and feta are match made in heaven and are wonderful together in savoury muffins or in other baking. They are at their best straight out of the oven! I literally munched 3 muffins one after another!  If you’re not a feta fan, swap with some grated mature cheddar/gouda instead. 

These make a perfect breakfast, snacks, lunch, lunchbox or any time of the day really. My son asked me if these are cheese bread. Haha 

I had a little helper chopping the spinach today, so very proud of him! 🙂

I usually use a mini/standard size silicone muffin form but decided to change it up a bit and wished I didn’t…

It been while since I’ve used paper muffin cups and now I remember why! The way how the muffins stick to the paper is so annoying! It feels like half the muffin is stuck to the paper. 😦 

Make 14 standard size muffins 

Ingredients 

  • 1 cup of grated zucchini
  • 1 cup of chopped spinach
  • 1 1/4 cup oat flour
  • 1 1/2  tsp baking powder
  • 1 tsp baking soda
  • 1 tsp garlic powder
  • 2 Eggs
  • 3 tbsp of olive oil (or oil of choice)
  • 1/2 cup of milk 
  • 100 gr feta
  • 1/4 tsp of pink salt

Method 

      1. Grate the zucchini and place zucchini in a sieve and lightly sprinkle of salt. Toss to combine and let drain 30 mins. Squeeze out the water of the zucchini and chop the spinach.
      2. Preheat oven to 160C and oil the muffin tin.
      3. In a large bowl, whisk together flour, baking powder, baking soda and garlic powder.  Lightly beat the eggs first then add it to the flour mixture together with oil, milk and feta. Give it a stir. Lastly add zucchini & spinach and give it one last stir.
      4. Fill prepared muffin cups to about 3/4 full and bake for 25 to 30 minutes, or until golden brown. Test for doneness with a tooth pick. If it comes out non sticky then they are done. 

        Enjoy!

        Kat xx 

        Roasted Chickpeas 4 Ways 

        Roasted Chickpeas 4 Ways – when you can’t decide on one flavour then why not make them all at once! 🙂

        These roasted chickpeas are so yummy and make such healthy and nutritious snacks / lunchbox for toddlers or for the whole family. They are 100% refined sugar free, dairy free and packed with high protein, and still taste really good cool the day after if kept in an airtight container. 

        We’ve swapped our usual movie snacks at home from crisps/ chips or chocolate to these. 

        Where possible, buy organic chickpeas in tin. The ingredients should only be water and salt. If you decide to cook them yourself, then make sure that you soak them for at least 24 hrs, then cook on low heat for 3 hours or until completely cooked and very soft inside.  

        Sometimes we like them salty and sometimes sweet and these 4 flavours are our favourite at the moment. 

        1. Garlic & Dill
        2. Honey, Cinnamon & Nutmeg
        3. Cheese & Chilli (optional) – I used nutritional yeast instead of real cheese. 
        4. Maple & Cinnamon 

          Ingredients 

          • 1 tin of organic chickpeas – 400 g yields 1.5 cup 
          • 1/2 tbps olive oil
          • sea salt to taste
          • 1/2 – 1 tsp garlic powder 
          • 1/2 tsp dried dill 
          • 1.5 tsp cinnamon 
          • 1/8 tsp ground nutmeg 
          • 1 tbsp nutritional yeast 
          • 1/4 tsp chilli flakes (optional)
          • 1/2 tbsp honey 
          • 1/2 tbsp maple syrup 

            Method

            You’ll need 4 bowls to prepare these. 

            1. Preheat the oven to 200°C / 400°F.
            2. Rinse the chickpeas (from tin) in water thoroughly. Dry them with a kitchen towel. 
            3. Split the chickpeas into two portions in two separate bowls.  In one bowl, add olive oil and sprinkle with sea salt and mix until well combined. In the second bowl add cinnamon and mix until well combined.  
            4. Now split the two bowls again, you should now have four bowls. 
            5. See the mixture and method for each combination below.
            6. Line a parchment paper over a large baking tray and pour over each portion. Bake for 15-20 minutes, turn every 5-10 minutes, especially the honey and maple combos. Try to move the honey and maple over the chickpeas when turning them. They are done when crispy on the outside and soft inside. They get crispier when cooled. Don’t over bake them as they will turn dry and hard. 

              Bowl 1: Garlic & Dill

              • 1/2 tsp garlic powder 
              • 1/2 tsp dried dill or other herb of choice 
              • Mix until well combined with a spoon

                Bowl 2: Honey, Cinnamon & Nutmeg

                • 1/2 tbsp honey (add more if you want a sweeter taste) 
                • 1/8 tsp ground nutmeg 
                • Mix until well combined with a spoon
                • Cinnamon  (sprinkle more at the end)

                Bowl 3: Cheese & Chilli (optional to add chilli)

                • 1 tbsp nutritional yeast  (they do taste very cheesy) 
                • 1/4 tsp chilli flakes
                • Mix until well combined with a spoon

                Bowl 4: Maple & Cinnamon 

                • 1/2 tbsp maple syrup  (add more for a sweeter flavour)
                • Mix until well combined with a spoon
                • cinnamon (sprinkle more at the end)

                Enjoy!

                Kat xx

                Ps.  If you make any of the combo, please tag me on your post/caption on Instagram @katsdeliciouskitchen 

                Vegan Buckwheat Coconut Flour Waffles 

                Vegan Buckwheat Coconut Flour Waffles, I really like the flavours together, and each waffle packs a major nutritional punch! They make such a delicious lunchbox too! You can simply re-heat them up in the waffle machine the next day.

                I developed this recipe back in January and never got around to post it! Yes, life can take over sometimes and recipes just had to wait…and sometimes forgotten…oops!

                In this lunchbox we have:

                1. 2 vegan buckwheat coconut flour waffles
                2. cherry tomatoes
                3. cucumbers slices
                4. seedless grapes
                5. cashew nuts (in separately container with lid)
                6. pumkin seeds
                7. he usually gets 1 apple (uncut) separately

                There is no “no nuts” policy at my son’s Kindergarten in case you wonder. This Planetbox was my 4 years old son’s breakfast & afternoon snack box as he gets lunch at Kindergarten. He absolutely loves this box and I can fit in so many different types of food! 
                Ingredients

                Dry

                • 1 cup buckwheat flour 
                • 2 tbsp coconut flour
                • 1 tsp baking soda

                Wet

                • I large ripe banana (fork mashed)
                • 1 chia egg (1 tbsp chia  seed + 1/3 cup water,  mix and let it soak for 10 mins)
                • 1/4 tsp sea salt
                • 1/2 tsp cinnamon
                • 1 cup coconut milk
                • 3 tbsp avocado oil or oil of choice (I used avacodo)
                • 1 tsp vanilla essence / powder


                Method

                1. Mix all dry ingredients in a large mixing bowl with a whisk.
                2. Fold in the wet ingredients and whisk until just combined and leave to sit for 5 minutes.  
                3. Spray or brush your waffle iron well with olive oil and pour  1 heap of table spoon of the mixture in the middle of the waffle machine. Close the lid of the waffle machine until cooked through.
                4. Suitable for freezing.

                    Enjoy!

                    Kat xx

                    Peanut Butter Chocolate Quinoa Crispies

                    Peanut Butter Chocolate Quinoa Crispies This, I tell you, be prepared to double the batch! One is not enough, two is a teaser, three keeps you happy and four who knows…  🙂

                    This is definitely something for hardworking mamas, and maybe older toddlers and school kids if mama wants to share!  My kids are little chocolate monsters so I thought they would love these but no they didn’t like them.  I on the other hand couldn’t stop eating! So I was secretly happy that they were all for me! It involves zero baking and only take 10 minutes from prep to finish.

                     

                     Ingredients

                    • 2 cups puffed quinoa
                    • 1/2 cup honey
                    • 1/2 cup peanut butter, almond butter, or sunflower seed butter ( I used small chunky pure peanut butter with zero additives)
                    • 1/2 tsp sea salt
                    • 150gr good quality chocolate

                     

                    Method

                    1. Heat up the peanut butter & honey in a small saucepan over low heat until it’s runny.
                    2. Place puffed quinoa into a large bowl and mix with salt. Pour the peanut butter mixture over and stir until it’s well combined.
                    3. Pour the puffs into a lined square tray or food container with baking paper, press the puffs down with another baking paper until it’s firm.
                    4. Put it in the fridge or freezer while preparing the chocolate
                    5. Melt the chocolate in a bowl over boiling water. Pour it over the quinoa evenly and put it back to the fridge for 1 hr or in the freezer until it’s firm. Take it out cut into squares and keep them in a freezer bag and in the freezer. 

                      Enjoy!

                      Kat xx