Healthy Sunday Brunch

Screen Shot 2018-02-28 at 3.20.05 PM

I love making healthier versions of typical treat food. At the moment, I am having a smoothie most mornings for breakfast but come the weekend I love a change and coconut flour pancakes with bacon and a berry compote are on my go to list!

Recipe:

From start to finish it should take less than 30 minutes to make this meal for two.

I first start off preparing the coconut flour mix (see part 1 below). Coconut flour can be tricky to cook with and my advice is less is more! When I put the first part of the mixture onto the pan then I start on the berry compote (see part 2 below) and I also put the rashers/bacon under the grill and roast my pumpkin seeds (see part 3 below).

Part 1: Coconut flour pancakes (serves 2 people)

Ingredients

  • 1/3 cup coconut flour
  • 1/6 tsp baking flour
  • Pinch of salt
  • 1/4 cup coconut milk or any alternative milk of your choice
  • 2 tbsp of coconut oil
  • 3 eggs
  • Butter for cooking

Instructions

  • Thoroughly mix the eggs and coconut oil together.
  • Add the milk
  • Mix (not too much) in the coconut flour, baking flour, and salt.
  • Melt a about 1 tsp-tbsp of butter in your pan and then slowly add the batter. I usually just spread a thin layer of the mixture throughout the pan.
  • Keep the heat quiet low and cook for about 4 minutes and then flip with a spatula.
  • Once cooked you can place the pancake on a plate and just before serving you can warm these in the oven.

Part 2: Berry Compote

The berry compote is very quick, easy, healthy and tasty! It can be used as a topping to yoghurts, oats and granola!

Ingredients

  • 2 cups of frozen mixed berries or any berries you prefer!
  • 2 tbsp of ground linseeds, sunflowers and almonds (LSA) mix or if you prefer to make it more like a jam then you could use 2 tbsp of chia or linseeds.
  • 100-150mls of water

Instructions

  • Place the 2 cups of frozen mixed berries into a heated saucepan.
  • Once they start to melt/dissolve start to mash them with a fork.
  • Add water and LSA mix
  • Once all the berries are mixed well with the LSA you can allow to cool. The LSA will draw the water in and it will start to gel up within 10 minutes

Part 3: Rashers and Pumpkin seeds

Ingredients

  • 6 Streaky Bacon (serves 2). I recommend going to a good butcher or at least reading the ingredient label on the back of the package when buying your rashers. There is a broad range in pork quality available. Some bacon/rashers only contain 65% pork. Go for Bacon that contains at least 95% pork. The less ingredients the better. Some contain a lot of hidden sugars such as maltodextrin and dextrose.
  • 1 pack of pumpkin seeds 300g
  • 1 tbsp of coconut oil
  • Pinch of salt

Instructions

  • Once you have your pancakes on I recommend you put your rashers under the grill.
  • After 5 minutes under the grill switch to the oven if that’s possible.
  • Mix your pumpkin seeds with the coconut oil and salt. Sprinkle onto a oven tray and place in the bottom of the oven at low heat (~120 °C) while the rashers are cooking above .

 To serve:

  • I recommend placing the pancakes in the oven for 3 minutes before serving. Plate the pancakes and top with the berry compote (about 3 tbsp for each person).
  • Then place the bacon on top and sprinkle with pumpkin seeds. The rest of the pumpkin seeds can be allowed to cool and store in an airtight container (use as a topping to salads).
  • Although I enjoy this without any added sweetener, you are welcome to use a tsp of honey for a little sweetness!
  • Enjoy and please let me know how it tasted….!!

If you would like to read more of my nutrition blogs then please like my facebook page Our Food Karma. For more regular updates and interaction please like my instagram page: ourfoodkarma

 

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s