Coconut Flour – Coconut flour and Banana Pancakes recipe

Coconut flour sourced from the all natural coconut fruit

Coconut flour sourced from the all natural coconut fruit

The properties of coconut flour are so different from wheat flour that it is impossible to use as a wheat flour substitute. Researchers found they were able to use it with standard recipes by replacing 20 percent or less of the wheat flour with coconut flour,
but if much more than 20 percent is used in any recipe, the result will be a complete baking disaster.

Coconut flour is a good idea, but impractical as a wheat substitute using standard wheat recipes.

Coconut flour has several desirable characteristics that make it a promising bakery product with a good source of a variety of nutrients, including protein and contains about 10 to 12 percent protein, which is the same as whole wheat flour.

It is also an excellent source of dietary fibre, coconut flour has nearly five times as much fibre as whole wheat flour and more than twice as much as wheat bran.
Another benefit of coconut flour is its mild taste. You think that it might taste like coconut, but it doesn’t, it is nearly tasteless.
It takes on the flavour of the other ingredients used in the recipe such as lemon, strawberry, or chocolate, but if you want the coconut taste you can add shredded coconut or coconut flavouring just as you would with wheat flour.

The primary benefit of coconut flour is it’s complete absence of gluten.

When I learned about the existence of coconut flour I immediately felt sure this would alleviate some of the allergies that wheat products made me feel, and the sensitivity to gluten overdosing in most products can’t be good for anybodies health condition,

and I love to have an alternative to wheat flour. Changing things up a little.

But where are the recipes available… No one really knows how to use coconut flour effectively. I could replace a small portion of wheat flour in recipes, but that doesn’t help with allergies to wheat, it’s hard to avoid all wheat and gluten nowadays as it’s everywhere in everything. I don’t think this is a balanced diet and should somehow be avoided so as to not overdose on wheat.

I started out by taking standard wheat recipes and adjusting the ingredients and substituting coconut flour for the wheat, and found the coconut flour is a delicious low carb, gluten free alternative to wheat, high in fibre, it’s naturally low in digestible carbohydrate, and low carb,…. and low sugar version recipes work well, and I didn’t feel cramps in my stomach after eating baked goods. 

Coconut flour was not packaged and sold to every food store when I started looking around for it, but now virtually every health food store stocks it, 
which is great news for all gluten intolerant foodies or celiacs as it’s use to make a variety of gluten free and low carb recipes.

Coconut flour recipes are so simple, you simply combine the ingredients – generally coconut flour, eggs, and oil in a bowl, mix and bake, no kneading, rising, or special treatment and no need to add multiple flours, dough conditioners, gums, and other ingredients making baking more natural than ever, and so easy to bake gluten free goods using coconut flour other than wheat flours.


See for yourself, coconut flour, enjoy!

Try this…

Coconut flour and Banana Pancakes recipe

Servings: 8
Preparation Time: 15 minutes

3 eggs
1/2 cup mashed or chopped banana
1/4 teaspoon vanilla extract
1/2 tablespoon ground cinnamon
2 tablespoons honey
2 tablespoons coconut flour
coconut oil
Add optional – dried blueberries, walnuts, or coconut flakes.

Let rest for about 5 minutes, allows the coconut flour to thicken the batter.

Pour batter onto pan or griddle, first side about 4-6 minutes depending on griddle heat, bubbles appear,
it’s time to flip when pancakes start to look matte and no longer looks like raw batter. At this point they are ready to be
flipped, about another 2 minutes or so, done.

Coconut Flour Banana Pancakes

Coconut Flour Banana Pancakes


Honey – Caramelised Apples and Vanilla Porridge



Honey – Caramelised Apples and Vanilla Porridge

I can’t imagine a world without honey. The sweet smell and sticky taste with a wide varieties of flavours to choose from is determined by who and how honey is produced. I have and all time favourite Honey recipe for Caramelised Apples and Vanilla Porridge, but  let’s begin with a little more about where and how beloved honey gets it’s benefits and why it’s so good.

Firstly, Australia is so lucky to have long hours of sunshine and a vast selection of eucalyptus blossoms to make dense thick, pure rich golden goodness, some of the worlds best honey.

Since Europeans first introduced the honeybee Apis Mellifera to Australia in 1822, to pollinate food producing crops, Australians have been amazed by the diversity available in honey types, with over 700 species of eucalypts which keep on hybridising into new varieties, which makes flavour possibilities endless for Australian honey.

Kangaroo Island, an Island South of Australia, also and luckily houses a very important visitor, the medicinal European bees from the region Ligurian, in Italy which have been saved from distinction and they too have the most amazing quality and distinct light honey texture and flavour.

Honey flavours in Australia yield better know variety types despite the vast subspecies, such as Yellow box, Red Gum, and Iron Bark.

Freshly produced honey is always liquid, with time, some varieties become crystallised or candy. The crystal process is a natural occurring process. The varieties which take the longest to crystallise are Stringy Bark and Yellow box and without a hint of any other type of honey, if kept completely pure of type, are said to never crystallise at all.

Honey is made up of naturally occurring sugars and moisture, mainly fructose or fruit sugars, next is glucose, maltose and finally sucrose. Each honey with their own slightly different ratio of sugars. Honey also contains protiens, amino acids, vitamins – thiamine, riboflavin, niacin, pantothenic acid, pyridosine or B6, ascorbic acid or vitamin C and minerals calcium, copper, iron, magnesium, phosphorus, potassium, sodium and zinc. Nature created honey to provide us with pinocembrin, an antioxidant found only in honey and bee propolis.

Here is a break down of flavoured honeys:

orange blossomcitrus sinesis – A subtle floral citrus flavoured beautiful light translucent coloured honey grows in the orange groves of the riverina and riverland – fresh fruity

yellow boxEucalyptus Melliodora – a pleasant fresh aroma and flavour with a beewax undertone, yellowish bark and cream flowers perfect when cooking chicken or making a mustard honey dressing over chat potatoes, are grown eastern mainland Australian countryside – fresh fruity

ironbarkEucalytus crebra, Eucalyptus fibrosa, etc… – known as the natural survivors of drought, this native hardy group of eucalyptus trees with almost black bark with amazing rough texture which grows in open forests, dry sweeping plains, undulating slopes and hillsides with a honey light in colour and a warm subtle fresh buttery taste, especially loved by those with regular sweet tooth cravings, as one teaspoon with hit the spot, and is loved by children – warm flavoured honey

black boxEucalytptus largiflorens – grows on heavy alluvial soils on the Western Plains of New South Wales and Victoria, with a consistent flavour, tastes slightly caramelised like brown sugar – warm flavoured honey

red sticky barkEucalyptus macrorhyncha – renowned honey producers of North East Victoria, the trees carry their buds for 2 years before flowering, usually honey only produced every 2 – 4 years depending, strong aromatic woodsy flavour, a bit like caramelised walnuts, brightly coloured honey with a reddish tinge, generally used for baking – strong deep flavour

tasmanian leatherwoodEucalyptus lucida – a cool temperature rainforest tree, producing white showy flower masses in World Heritage listed areas, a light amber coloured honey, destinctive dry floral flavour and the aromas is floral with a hint of spice, suitable for savoury dishes, tomato based casseroles etc… – strong deep flavour

Tips and Tricks

  • Substitute Sugar for Honey when cooking
  • Use the same measure for Honey as you would Sugar, however reduce the liquid content of recipe by 1/4 and reduce oven temp. by 15%
  • Cakes and Biscuits made with Honey keep longer, absorbing more moisture
  • Improve flavour and texture to baked biscuits and moisture to cakes
  • Use a metal spoon dipped in hot water first to measure honey as the honey will slide of easily
  • Adding one tablespoon of honey mixed though a fruit salad is a taste sensation
  • BBq homemade marinades with soy, chili sauce, garlic,onion on your favoured meat is delicious
  • Substitute Honey for Sugar in your regular daily cup of tea
  • Honey served with breakfast cereal, yoghurt and fruit, toast, crumpets, you name it, is a wonderful way to start your day
  • Use a teaspoon of honey to soothe a sore throat
  • Not only is Honey great tasting, its good for you too, a natural source of carbohydrates to provide energy and strength
  • Honey boosts performance and endurance and reduces muscle fatigue in athletes

Try a teaspoon of Honey and Bee energized when your feeling tired!


Caramelised Apples

2 red apples

2 tablespoons butter

2 tablespoons Honey

heat a non stick frying pan, add butter and when foam subsides add apples, cook each side for 1 minute, add the honey, cook for a further 2 minutes, or until apples are golden and caramelised.

I have enjoyed this recipe with bbq pork cutlets, but also enjoyed in the morning at breakfast with vanilla porridge


1 cup rolled oats

2 cups milk

1/2 cup water

1 teaspoon vanilla extract

Place the oats, milk, and water in a saucepan and cook stirring occasionally for 6 minutes. Add the vanilla, cook for further 2 minutes, or until thick.

Top porridge with the caramelised apples and drizzle extra honey on-top.

Yum! Honey – Caramelised Apples and Vanilla Porridge, Enjoy!

Lemon Curd Recipe – also known name is Lemon Butter Recipe

lemon curd  Lemon curd – Lemon butter Recipe is one of those delectable basics I always have in a jar refrigerated. it’s really quite simple once you know how, and when you know how to make it yourself, you will never buy it store bought again, it just has more zest zing and you can also use your own preferred ingredients, sourced butter of choice and organic  grown lemons etc.. I like to use imported French butter as it is light and fluffy in texture as aposed to the locally churned butter in Australia which is darker in colour, which also means to me it has more fat content and will be a much heavier texture with the end result, which is also perfectly fine if that is the texture you wish to achieve but each to their own, a traditional French recipe can be altered with the products used to create it, when I make my Lemon curd, personally French butter is too good to be true, but I have also experimented with Danish butter and it was pretty good for the store bought sourced item… but if you live in the country areas and are able to visit local farms and producers of fresh organic butter daily churned, which is out of this world wonderful, I recommend going there and buying and supporting the local community and it’s producers, your helping the economy, there is less travelling time your produce has to do, which means the better, the fresher, and much more cost effective for the wallets and purses it will be. 
That being said…..
Food should be eaten not only for purpose, but also for pleasure. I believe that dessert indulgences are just as important in ones diet to liven up the taste buds, not ignore them. Yes, nutrients is needed more importantly in your daily diet, but variety is everything, sugar  in moderation of course, it’s not only suggesting that there is a conclusion to the end of a dinner whilst giving the perfect sweet indulgence that one sometimes craves, without the heading for the pre-packaged sugary treats which have little to no nutrient values at all.

 lemon curd – also referred to as lemon butter and it most definitely can be used to butter your toast in the morning, spread it between 2 layers of sponge cake for morning tea or fill a sweet tart shell for an afternoon or after dinner delight.

Here is the ingredients needed to create your very own taste of France…

5 large organic egg yolks

100g castor sugar

110 ml strained fresh squeezed organic lemon juice is best

125 g unsalted butter, organic if possible, cubed in pieces

1 Whisk egg yolks and sugar until light and fluffy, then add the lemon juice, cook in a bain marie , stirring constantly until thick.

2 Add the butter piece by piece making sure each piece is incorporated before adding the next piece. the mixture will start to thicken as you go along and by the time you get to the last piece and fully incorporated, remove the pot from the heat and blunge the base into an ice filled with cold water bowl  immediately to cool and stop the cooking process.

3 To store, spoon the lemon curd into a sterilized jar and keep refrigerated till needed.

 lemon curd tartlet