Curried Buckwheat Pancakes

Curried Buckwheat Pancakes

This delicious and nutritious dish gets its fats from the new in-gredient, coconut oil.

While evidence suggests that mono unsaturated and polyunsaturated fats can actually be good for us, saturated fats are still widely considered to be harmful. Many saturated fats are known to increase LDL cholesterol levels, which can block the arteries and lead to an increased risk of coronary heart disease, so in general, their intake should be kept to a minimum.

Coconut oil is being heralded as the new super fat, but it is still important to note that a good coconut oil is around 80% saturated fat. So while there are benefits to switching to coconut oil, it is recommended that you balance your fat intake with mono and polyunsaturated fats, like the ones you find in extra virgin olive oil, flaxseed oil, walnuts, avocados and wild salmon.

There are, however, different types of saturated fat and more and more studies are suggesting that the saturated fats in coconut oil are actually good for us. Medium Chain Fatty Acids (MCFAs) comprise a large portion of the fats that are found in coconuts, as opposed to the more harmful Long Chain Fatty Acids (LCFAs) that make up most saturated fats. MCFAs are thought to be digested and broken down by the body much more easily than LCFAs, allowing the fat to be put to good use. Lauric acid is an example of an MCFA that is plentiful in coconut oil, and this is thought to have anti-bacterial and antiviral properties.

Another thing to watch for when using coconut oil in your cooking is that the smoke point, which is the temperature that the fat can safely reach when heated, is lower in coconut oil than it is in high quality extra virgin olive oil and other unrefined oils. It is not recommended to heat coconut oil above 177°C. However, the smoke point is much higher than many mono and polyunsaturated oils, so it can good oil to choose when cooking at a medium-high heat. It is also a very stable oil and does not lose its nutritional value when heated below the smoke point like some other oils have been shown to, including extra virgin olive oil.

The following recipe is thanks to my lovely French Mum, who is a fantastic cook and has inspired me on my quest for healthy, delicious food. Her recipe uses butter instead of coconut oil, but the meal is just as delicious and much better for you when you switch to coconut oil.

  1. Fry the onions in a little of the coconut oil until they turn soft and translucent. Then add the apple and remainder of the coconut oil. Add the curry powder and flour, then pour in the stock, stirring until smooth.
  2. Add the treacle, lemon juice and mango chutney.
  3. Add the spinach, and tofu (or chicken).
  4. Leave to cook on a low heat for half an hour.
  5. To make the pancake batter, mix the eggs and flour, then add the milk bit by bit to form a smooth paste. Continue to add the remainder of the water stirring continuously to ensure there are no lumps.
  6. Melt a little coconut oil in the pan before you make the pancakes.
  7. Once the curry is ready, roll the curry mix into the buckwheat pancakes.
  8. Serve with a crispy salad and baked sweet potato.


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