Flourless Coconut Chocolate Protein Pancakes

This was a treat for Easter Sunday breakfast so naturally these pancakes had some luxurious sprinkles of chocolate scattered through them. I added my favorite pea protein powder and some coconut flour, which makes these pancakes gluten-free and low in sugar. If you are using a good non-stick fry pan, flipping your pancakes will be easy. If you don't want to use chocolate drops, try adding blueberries.

Flourless Coconut Chocolate Protein Pancakes

Serves 4

Ingredients:

• 3 eggs, lightly whisked
• 1 large mashed banana
• 1/4 cup of coconut flour
• 1/2 cup of soy milk
• 2 scoops of protein powder
• 3 tablespoons of dairy-free sugar-free dark chocolate drops
• 3 tablespoons of stevia sweetener powder
• 1 teaspoon of coconut oil

Directions:

1. Mix all the ingredients together in a large bowl until combined. 
2. Heat up a large non-stick fry pan and spray with coconut oil.
3. Pour an even amount of pancake mixture into the pan (my pan could fit four at a time).
4. Cook on a medium heat until the edges of the pancake start to peel from the pan. When this happens, carefully flip each pancake using a rubber spatula.
5. Cook on the other side for a few more minutes until cooked through.
6. Serve with low-fat Greek yoghurt and berries.

Paleo Carb-free Risotto

In the spirit of cutting those dreaded carbs, try a faux risotto replacing the rice component by using delicious sweet cauliflower. I think it tastes better than the real thing, and won't leave you with that heavy feeling after-effect. 

Cauliflower 'Risotto'

Ingredients:

• 1 head cauliflower, "riced" in a food processor or grated
• 1/2--1 cup chicken broth
• 1 small yellow onion, diced
• 1 Tbsp. olive oil
• 1 clove garlic, minced
• 1/4 cup frozen peas
• 1/4 cup fresh mushrooms
• 1/4 cup shredded parmesan

Method:

1. In a medium pot, saute onion and garlic in olive oil until translucent.

2. Add cauliflower rice to the pot and toast it for about a minute with the onion and garlic.

3. Add about 1/3 cup of chicken stock, stirring well. Allow to evaporate and soak in as much as possible. (This won't absorb entirely, but it's important for getting the texture right.)

4. Continue to add as much liquid as possible until the cauliflower won't absorb any more liquid. 

5. When it seems done (about 15-20 minutes), use a ladle to remove the excess liquid. 

6. Add peas and mushrooms.

7. Add cheese and season with salt and pepper to taste. Serve immediately.

Poached chicken with carb-free vege rice

I love the idea of cauliflower and broccoli as a carb-free rice! Not only is this a great gluten-free option but perfect for those trying the Paleo diet philosophy or simply trying to reduce carbohydrate intake at night. I heard Sammy and Bella from the Channel 7 morning show talking about the Paleo 'fake-rice' creation and I couldn't wait to try it. To accompany this healthy creation is some virtuous poached chicken; poaching chicken is not only healthy but makes the meat succulent and moist. Just make sure to use a low heat once it comes to a boil, otherwise the chicken will be tough and stringy. 


Poached Chicken:

2 chicken breasts
1 sprig thyme
2 bay leaves
1 cinnamon stick
½ lemon
½ tsp black pepper corns
1 tsp all spice berries
1L chicken stock

(Reserve 700mL of poaching stock for sauce)

Cauliflower and broccoli rice:
½ head of cauliflower 

½ head of broccoli

Herb salad:
½ bunch picked coriander leaves
½ bunch picked mint leaves
¼ red onion thinly sliced
1 tbs extra virgin olive oil
1 tbs sherry vinegar

salt and pepper

To serve - toasted pinenuts, sunflower seeds and cinnamon. 

Method:

Place chicken breasts, chicken stock in a medium sized pot and add thyme, bay leaves, cinnamon, lemon, peppercorns and all spice berries. Bring to the boil then take off the heat and cover. Leave chicken to poach in the hot stock for 25 minutes then remove and set aside. Reduce 700mL of strained stock by half to make a sauce.

For cauliflower rice, place florets from cauliflower and broccoli in a food processor and process until the mixture resembles rice. Alternatively you and grate the florets. Season and place in a bowl. Just before serving place in microwave for 2 minutes.

Cut the poached chicken into pieces. Drizzle some hot reduced stock over the top of the chicken pieces and a sprinkle of cinnamon and toasted pine nuts and sunflower seeds. Garnish with herb salad and serve with a cheek of lemon.