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