The Nourishing Gourmet

Nourishing. Satisfying. Gourmet.

Gluten Free

Coconut Flour Pancakes

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These grain-free coconut flour pancakes are moist, have a great crumb, and are delicious and family-friendly. I love them topped with berries. Delicious! They work well for those on grain or gluten-free diets, or for those eating keto or THM (they are an “S” meal). 

Coconut flour recipes can end up dry, with a poor crumb. How do you fix that? You should pair coconut flour with high-fat ingredients. In this case, butter and coconut milk (or you could use cream, sour cream,or whole milk Greek yogurt). This keeps your pancakes moist and tender instead of dry. 

Tips:

  • You can cook this in whatever pan you have, but I especially like to use my large cast iron pans when making pancakes.
  • This would be lovely served on a Pancake Charcuterie Board.  
  • Serving suggestions: Any typical pancake toppings work here. If you are keto or THM (S), Lakanto Powdered Sugar or is one option, a fresh berry sauce made with xylitol/stevia, and served with stevia-sweetened coconut whipped cream is another. I also enjoy it topped with unsweetened Greek yogurt and fresh berries. 
  • For extra protein: serve with unsweetened nut or seed butters. 
  • OR, make them into savory pancakes and top with a fried egg and bacon. 

Coconut Flour Pancakes

  • 3 eggs
  • ¼ cup coconut milk (or cream, yogurt, sour cream)
  • ¼ cup melted butter or coconut oil
  • ¼ cup coconut flour
  • 1 teaspoon baking powder
  • Butter and coconut oil for pan

Directions: 

1. In a medium-sized bowl, add the eggs and coconut milk, and whisk. If using butter, go ahead and whisk in as well. If using the coconut oil, wait until after you’ve added the dry ingredients, and then whisk in the melted coconut oil.

2. Add in the coconut flour and baking powder, whisk. Let sit for a few minutes. If the mixture is too thick, you can thin it with a little more liquid, but you want the mixture to be pretty thick, just not dry. Heat a pan over medium heat until warm. Add butter or coconut oil to the pan.

3.This recipe works best for small pancakes. I usually use about ¼ cup or less of batter per pancake. Add batter to the pan, and let cook until one side is browned and edges are starting to firm up. If the bottom is cooking too quickly, turn down the heat. Flip, and cook the second side (the second side will cook more quickly). Remove and repeat the process, adding more fat to the pan as needed.

Serve with desired toppings and enjoy!

Instant Pot Mexican Shredded Chicken

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This easy recipe takes just a couple of ingredients and can be thrown together in mere minutes, but produces flavorful shredded chicken that’s perfect for tacos, burritos and burrito bowls, and taco salads.

If you’ve followed this blog for a while, you may have noticed that we tend to love dark meats, such as chicken thighs. But chicken breast can be delicious too! This recipe is suitable for most gluten-free, grain-free, paleo/primal diets. I most often eat this on the THM (Trim Healthy Mama) plan as part of my E meal.

For those of us coming to THM from the traditional foods world, eating some meals that are higher in the slow carbs, but lower in fat is a real transition. However, look at how satisfying this meal is below!

What’s in this bowl: Brown rice, pinto beans, Mexican shredded chicken, cabbage slaw tossed with a teaspoon of oil and lime juice, fresh garlic and salt, salsa, and nonfat Greek yogurt.

If you are interested in why I decided to start combining what I had learned from other experts in the holistic world with THM, you can read my story here and learn about my coaching as well.

For an S meal, or other Mexican-inspired recipes, check out this juicy Carnitas recipe as well as my Simple Mexican Coleslaw. Delicious!

But regardless of your dietary lifestyle, this recipe is delicious!

Instant Pot Shredded Chicken

  • 2-3 Chicken Breasts
  • 1 and 1/4 cup salsa or Picante sauce
  • 1 teaspoon each chili, cumin, garlic powder
  1. In a 6 quart Instant Pot add the salsa or sauce. An IP needs at least 1 cup of liquid, so if your salsa is dry, add chicken broth. Add the chicken and spices.
  2. Secure lid, set steam release valve to closed, and program for ten minutes on high on manual.
  3. Let rest for five minutes, and then release. Check to make sure chicken is cooked all the way through.
  4. Shred chicken, then pour the sauce over it. Enjoy!

Tender Instant Pot Carnitas (shredded pork for tacos)

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One of my kids told me after my last tweaks to this recipe, “Mom, this is so good! I feel like I’m at Chipotle!” and that was highest praise from this particular child. My kids usually grow tired of recipes I’m testing for this blog. But this was one they happily ate as I continued to perfect it.

This recipe for carnitas has been on our table repeatedly in recent weeks. Cooked to perfection in a pressure cooker, carnitas can be used for tacos, burritos, burrito bowls, or taco salads. 

Our kids enjoy their carnitas in tacos with all of the toppings, while I make mine into a grain-free carnitas bowl using my Simple Mexican Coleslaw recipe, along with guacamole and salsa. When I’m eating dairy, I’ll also add sour cream and cheese. So good! This makes a Trim Healthy Mama “S” meal.

I tested this recipe in a pressure cooker, the large Instant Pot. This is where pressure cookers really shine, as they cook meat quickly, and it comes out so tender. However, I also have provided notes on how to make this in a slow cooker, or stove/oven. 

It’s worth noting that traditionally carnitas were slow-cooked in lard until tender and crispy, with not quite as many spices as this recipe has. That is a lovely way to enjoy a traditional recipe. But this recipe is easier for me to put together, and I find it plenty fatty enough just from the fat produced from the roast. 

Related Recipes:

Tender Instant Pot Carnitas

  • 3-6 pound pork butt roast or shoulder roast
  • Salt and pepper
  • Avocado oil, or oil/fat of choice
  • 2 teaspoons onion powder (optional)
  • 1 heaping tablespoon chili powder
  • 1 heaping tablespoon ground cumin
  • 8 garlic cloves, peeled, and minced
  • 2 heaping teaspoons dried oregano
  • 1 cup chicken broth 
  • ½ cup lime juice (orange juice is more traditional, and delicious as well, but we preferred lime).
  • 2 teaspoons salt and generous amount of freshly ground black pepper
  1. Cut roast into, roughly, largish two-inch squares (mine were very irregular, and that’s fine). If they are very wet, pat dry, salt and pepper generously.
  2. Using the sauté function, heat enough oil in the Instant Pot until hot (but not smoking), and using tongs, place some of the squares into the bottom of the pan. Don’t overlap, and do multiple batches. Turn once, browning both sides. Remove to plate, and then repeat until you have finished all of the meat.
  3. Turn the sauté function off, add meat back into the IP, and add the rest of the ingredients.
  4. Put lid on, and hit “manual” and set for 40 minutes on high. Once done, let it release for 10-15 minutes.
  5. Remove lid, and remove meat into a large bowl. Shred with two forks (my kids like doing this!). We also remove any fatty pieces.
  6. Put into a serving dish and pour some of the sauce over it, and serve.
  7. OR, if you would like it browned, you can place on a large sheet pan, and brown it in the oven on broil for around five minutes. The other options would be browning it in a large frying pan on the stove. My kids prefer it straight from the IP.

Directions for slow cooker: Brown meat in a pan in as many batches as needed. Place in slow cooker, and add the rest of the ingredients. Cook on low for 6-8 hours, or on high for 3-5 hours, until the meat is fork tender.

Directions for stovetop/oven: In an oven-safe dish with a lid, brown meat in as many batches as needed. Add the rest of the ingredients, put the lid on, and place in a preheated oven at 300F, and bake for 3 to 4 hours until the meat is fork tender.

Cassava Egg Noodles

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I love these noodles in a rich homemade chicken noodle soup. But my family also enjoyed them in a variety of noodle dishes. They are tender, grain-free, gluten-free, and delicious. Homemade noodles are the perfect comfort food, and who doesn’t need a little comfort food right now? We happily ate our way through various adaptations of this recipe. 

Cassava flour is made from the whole cassava root and as such is grain free. It should not be confused with tapioca flour, which is its refined counterpart. Cassava flour is loved for its more neutral flavor, and its ability to be used more readily in replacement of wheat flour. 

What brand to buy? While I haven’t tried all of the brands out there, I do know that different brands may result in slightly different results. I had success using Otto’s Cassava flour, Thrive Market Cassava flour, and Pamela’s Cassava Flour. (By the way, I love ordering from Thrive Market! You can sign up with my partner link if you haven’t already.)

Are these noodles like wheat noodles? 

In short, no. They are going to be more fragile. I still miss the days of making regular noodles, as gluten makes a strong noodle. You are going to have to use a light touch when handling these, and don’t get frustrated if they break into smaller pieces. That said, they are delicious when cooked, and with practice, I’ve been able to whip these together quickly. 

Ways to Enjoy Cassava Noodles: 

  • Delicious in soup, such as the classic chicken and noodle soup
  • Scrumptious served with melted butter and parmesan
  • Serve with a traditional tomato meat sauce

Cassava Egg Noodles 

2-3 servings 

  • 1 cup of cassava flour
  • 1/4 teaspoon salt
  • 1 large egg
  • 1 tablespoon olive oil (or oil of choice)
  • 1 tablespoon water
  • Salt for boiling water

(This recipe can be doubled, just boil in a large pot.) 

1. Bring a medium-sized pot of water to a boil on the stove while preparing noodles. 

2.  In a medium-sized bowl, stir together flour and salt. Add the egg, oil and water, and whisk together until the mixture forms into a dough. Gently knead with your hands. The dough should be fairly firm, but not dry (or wet). You can add more flour or water, as needed.

3. Roll out on your largest cutting board (can do in batches if needed): Dust surface with extra flour, place dough on top, and dust flour on top of the dough. Using a gentle touch, roll out the dough into a rectangle, until it gets between ⅛-¼ inch thick. 

4. Cut the rolled-out dough into desired size strips using either a sharp knife or a pizza cutter. I’ve cut them into tiny strips, and also into wide fettuccini sizes trips (around ½ inch). 

5. Salt the boiling water well, and add noodles to the pot. You want to keep the water at a gentle simmer. Cook for 3-4 minutes, until the noodles are just soft and cooked through, but still a little firm. Pour through a heat-safe sieve in the sink and give a quick rinse with cold water. 

6. Serve right away as desired.