Nutritionist Christine Bailey says: "These simple, grain-free pancakes are fabulous hot out of the pan, or cold as a snack.


"The caramel sauce is optional – if you want to keep the calories and carbohydrates lower, omit it but top with coconut or Greek yogurt mixed with a little cinnamon. For a dairy-free option, use coconut oil rather than butter."

Brain benefits

The antioxidant plant compound quercetin in apples has been shown to protect brain cells from free-radical damage. Apples are also rich in the soluble fibre pectin and polyphenols which supports the growth of our beneficial gut bacteria.

Serves 3


  • 3 eggs
  • 100ml/31⁄2 oz/scant 1⁄2 cup almond milk
  • 1 tsp vanilla extract
  • 50g/13⁄4oz/scant 1⁄2 cup coconut flour
  • 50g/13⁄4oz/scant 1⁄2 cup tapioca flour
  • 1 tsp baking powder 12 tsp bicarbonate of soda
  • 1 tsp ground cinnamon
  • 1 tbsp coconut oil or olive oil, plus extra for greasing
  • 1 medium apple, thinly sliced

For the caramel

  • 2 tsp arrowroot
  • 50g/13⁄4oz/1⁄4 cup xylitol or erythritol
  • 150ml/5 oz/scant 2⁄3 cup coconut milk
  • 1 tbsp unsalted butter or coconut oil


  1. To make the caramel, mix the arrowroot with 2 tablespoons of the milk to make a paste. Put the xylitol and the remaining milk in a saucepan over a medium-low heat and gradually heat it so that the xylitol dissolves. Add the butter, and bring to a gentle boil. Boil for 5 minutes or until the mixture begins to reduce and thicken slightly, stirring constantly. Pour in the arrowroot mixture and gently simmer for 1 minute to allow the mixture to thicken. Leave to cool. Store in the refrigerator for up to 1 week.
  2. Put the eggs into a blender or food processor and add the milk, vanilla, ours, baking powder, bicarbonate of soda and cinnamon, then whiz to form a thick batter. Heat the oil in a frying pan over a medium heat and add the apple. Cook gently for 2–3 minutes until the apple is softened. Leave to one side.
  3. Add a little more oil to the pan, if needed, for greasing. Spoon a few spoonfuls of the batter into the pan to make small pancakes, and cook for 2 minutes on each side until golden. Repeat with the remaining batter to make 6 pancakes. Serve the pancakes with the apple and drizzled with the caramel.
Caramel apple pancakes recipe

Recipe from The Brain Boost Diet Plan by Christine Bailey, published by Nourish. On sale on 18 January 2018.


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