Apple and plum pudding, healthy recipes, healthy food, free recipes

Apple and Plum Pudding (Gluten and Dairy Free) using Coconut Flour

Coconut flour, what and why should I use it?

I have been experimenting with coconut flour, it has a far less grainy texture compared to most gluten free flours.  As you can imagine I have had mixed success, ranging from sawdust to glub.  What you have to remember, when using coconut flour, is you cannot just swap like for like in any recipe, it will absorb any liquid far more than normal flour.  I have mainly been using 1/2 to 1/4 of normal flour to coconut flour,  but will always use less to start with as you can always add more depending on the texture.

Coconut flour is made from 'meat' or the white pulp of the coconut and is naturally gluten and lactose free so no chemicals are used to alter the composition.  It is relatively easy to make, follow this link and see how you get on.  The flour has a higher protein and fiber content than normal flour and due to its low GI content is great in helping to maintain your blood sugar which prevents peaks and troughs of energy.

There has been lots in the media recently about the health benefits of coconut water and how it can help to rehydrate you after a workout.  It is packed with minerals like iron, calcium, potassium, magnesium and manganese, it also contains high levels of antioxidants and amino acids.  However in recent tests, water has been found to be just as good at rehydrating the body during and post workout.  So I think the jury is still out on that one.  If you like the taste and feel better after drinking it, then it may be for you.  I personally still prefer basic water.

Try this really quick and easy pudding that all the family can enjoy.

Ingredients

Fruit Layer

  • 2 x Cooking Apples, peeled, cored and chopped into cubes
  • 3 x Plums washed, stone removed and chopped into cubes
  • 1/2 tbsp Honey
  • 1/2 tsp Cinnamon

Topping

  • 4 Eggs
  • 75 grams Caster Sugar
  • 50 grams Coconut Flour
  • 1/2 tsp baking powder
  • 20 grams of Ground Almonds

Method

  1. Put fruit, sugar and cinnamon in a pan and cook for 2 mins on a high heat, reduce to a simmer for 15-20 mins until the fruit is soft.
  2. While the fruit is cooking whisk the eggs and sugar in a bowl until fluffy and quite firm.  Gently stir in Flour, Almonds and baking powder until thoroughly mixed, do not beat the mixture as all the air will be lost and the 'sponge' won't rise.
  3. Add the fruit to a dish and pour over the topping.
  4. Pre-heat the oven to 170C and bake for about 30 mins until the topping is firm to touch.
  5. Serve immediately with a splash of Coconut Cream.
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