Here are some more delicious coconut recipes for those who want to have a diary free and nut free diet. These recipes are of course SCD legal, so gluten free, lactose free, grain free and sugar free.

Pancakes

Makes 4

3 eggs
1 tsp coconut oil
½ tsp vanilla extract
1 tsp honey
2 Tbs coconut flour
½ tsp of bicarbonate soda

This recipe makes thick fluffy pancakes which are great with honey or homemade jam.

Combine the eggs with the coconut oil, vanilla and honey and whisk until light and frothy. Add the sifted coconut flour and bicarbonate soda and combine until the mixture thickens.

Heat a little oil in a frying pan on medium and pour in a large spoon full of the batter into the pan. It only takes around two minutes for the pancake to brown on one side. Turn it over and brown on the other side. Serve warm.

Cherry filled Crepes

Makes 4

4 eggs
1 tsp coconut oil
½ tsp vanilla essence
1 Tbs coconut cream
1 tsp honey
2 Tbs coconut flour

Cherries - pitted

This recipe makes thin crepes which are delicious with any cooked fruit filling and perhaps served with some honey drizzled over the top.

Combine the eggs with the coconut oil, vanilla, coconut cream and honey and whisk until light and frothy. Add the sifted coconut flour and combine until the mixture thickens slightly.

Heat a little oil in a frying pan on medium and pour in a large spoon full of the batter into the pan. Lift the pan by the handle and roll the batter over the surface of the pan until the whole surface is covered. It only takes around one minutes for the crepe to brown on one side. Turn it over and brown on the other side. Fill the crepes with the cherries and serve warm.

Peach Custard

Serves 4

500 ml (2 cups) Coconut Milk
5 eggs - whisked
100 g (¹⁄³ cup) honey
1 tsp vanilla essence
200 g (1 cup) peaches - peeled and sliced

Pre-heat oven to 150ºC/302 F - baking time 45 minute

Combine the coconut milk, eggs, honey and vanilla essence in a medium size pot and heat, whisking constantly. Do not boil. Cook for 1 minute, then remove from heat and pour into 4 ramekins. Evenly distribute the sliced peaches amongst the ramekins. Place the ramekins in a heatproof dish filled with water, reaching half way up the remekins. Bake in the oven for 45 minutes or until the tops start to feel firm. Remove from the oven and place the custards into the refrigerator for at least 3 hours before serving.

Serve decorated with strawberries or some extra peach slices.

Happy Cooking,
Sandra Ramacher

I am in heaven! Finally an alternative to baking and cooking with Almond Meal. Coconut Flour is SCD Legal, it is very good for you, it is great for thickening stews and sauces and comes up beautifully in baking.

Here are some facts:

Coconut Flour, the new low-carb, high-fibre, gluten-free alternative to wheat flour. It contains no fillers, grains, or soy.

Coconut Flour is made from fresh organic coconut meat. The meat is dried and defatted and then finely ground into a powder very similar in consistency to wheat flour. Use 15-25% in place of other flours in most standard recipes. A variety of delicious baked goods can also be made using 100% coconut flour.

Coconut Flour is a low carb flour. It is ideal for baking low – carb breads and baked goods. It has fewer digestible (net) carbs than any other flour, including soy! It even has fewer digestible carbs than most vegetables.

Coconut Flour is a good source of protein. It has as much protein as wheat flour but it has none of the specific protein in wheat called “gluten”. This is an advantage for a growing percentage of the population that have developed an allergy to gluten or a wheat sensitivity.

Coconut Flour is high in fibre. It contains 38.5% fibre which is the highest percentage of dietary fibre found in any flour (wheat bran is 27% fibre). Coconut flour contains almost 3 times as much fibre as soy flour. Instead of contributing to health problems like starch and sugar do, fibre promotes good health.

This great information comes from a fantastic website which sells coconut flours and oils in Australia: (click here)

Coconut Flour and oil is widely available throughout the U.S and Europe.

Muffins

Makes 6

2 eggs
3 egg whites*
1 tsp vanilla essence
150 g (½ cup) honey
30 g (2 Tsp) coconut oil
75 g (¾ cup) coconut flour
1 tsp bicarbonate soda

100 g (1 cup) apples or berries
or bananas

*by eliminating the egg yolks the
fat content of the recipe is reduced

Pre-heat oven to 160ºC/320 F - baking time 45 minutes

Line a six-hole muffin tin with baking paper: To do this I tear of 6 pieces of baking paper about 10 cm wide. Then once the filling is made I mould the paper into one muffin mould first and while holding down with one hand fill it with the dough with the other hand. The paper sticks out a fair bit at the top, but that’s part of the decorative look.

Mix the eggs and egg whites with the vanilla essence, honey and coconut oil using an electric beater until well combined and frothy. Then add the sifted coconut flour and bicarbonate soda and mix well. Finally fold the fruit under and place in the oven for 45 minutes.

Remove from the oven and lift the muffins out of the tin and place on a wire grid to cool.

I find it extremely hard waiting for them to cool down and have been known to burn my mouth on the hot fruit inside the muffin. They are of course at their most delicious when still warm from the oven, but even after refrigeration a quick warm in the oven (about 10 minutes on fan forced) will make them taste like you’ve just made them.

Refrigerate in an airtight container.

Buying canned coconut milk is convenient but due to various gums and additives not advised on the SCDiet. Making coconut milk is dead easy. In the cookbook I have a recipe for almond milk. Basically it is 1.5 cups of almond meal plus 3 cups of water. You place the ingredients into a food processor and process for 3 minutes. Strain the liquid through a double layer of kitchen cloth and hey presto almond milk. It is the same for coconut milk, just use unsweetened coconut meal….. But you can also make coconut milk from fresh coconut.

To make coconut cream, let the coconut milk sit for 1 day and then pour off the seperated water from the cream. Coconut milk made at home is much better tasting than store bought canned coconut milk.

For facts on nutritional values of coconut milk read this article: http://www.templeofthai.com/cooking/coconut_and_cholesterol.php

I have recently been asked about honey and some of the issues surrounding honey. Since this is an extensive post I have posted my response on the forum page.

Sandra