Navigating Gluten and Dairy Free Diets 

Have you explored a gluten or dairy free diet for your health? If you have a diagnosis of a chronic illness, experience chronic inflammation or are simply interested in improving your health we recommend an experimental elimination for 6-8 months. In particular, those with a diagnosis of Autism, Parkinson’s Disease, Schizophrenia, Depression, Anxiety, IBS, IBD, Hashimotos/Hypothyroid, or any Autoimmune Condition will find this a worthwhile experiment.   

Evidence shows that ingesting gluten and dairy promotes inflammation even in those who are not celiac or gluten sensitive. For those dedicated to improving health, reducing inflammation is paramount as you move towards achieving your health goals. Over time, if you do not have an official allergy to gluten or dairy, you may try introducing high quality forms to see how you tolerate them. For some, sensitivity will be mild once you have healed your gut or reduced inflammation.   

Separate from sensitivities and allergies, there are problems incurred from the way that gluten containing grains and dairy products are produced. North American strains of wheat, for example, are bred to be higher in protein, which means that more gluten protein is present in North American strains of wheat than non-American strains. Wheat also tends to be highly sprayed with harmful pesticides and desiccants, which damages your microbiome and burdena your detoxification pathways.  

Dairy cows are typically fed corn and soy, which can be triggering for those who are sensitive to those items. Cows do not have digestive tracts designed for grain or soy based diets, they were meant to live on grass and forage! Partly due to this, and other circumstances related to factory farming, dairy cows tend to have nutritional deficiencies themselves. They are often given antibiotics and hormones which we in turn ingest.  

If you have trouble reading the signs from your body in regards to food sensitivities, you may find benefit from using the IgG food sensitivity panel from Great Plain Labs.  

If you accidentally consume dairy or gluten take a digestive enzyme product containing the DPPIV enzyme, which helps the breakdown of gluten and dairy proteins. The company Enzymedica makes a number of products which contain this enzyme.  

Better forms of Gluten and Dairy:  

There are some forms of Dairy and Grains that contribute to better health. At the top of my list would be colostrum, camel’s milk and fermented forms of dairy such as yogurt, kefir and aged cheese. Non-commercial versions of these products tend to be rich in helpful probiotics, and contribute to the growth of your own populations of lactobacillus and bifidobacteria.  

Colostrum has been shown to reduce intestinal permeability and help protect and heal the intestinal lining from damage created by taking NSAIDS: Advil, Tylenol, T3’s, etc. A number of client’s have reported benefit from drinking Camel’s Milk for symptoms related to Leaky Gut, IBS, Autoimmunity and Autism. There has been much research to demonstrate the benefit of Kefir for neurotransmitter production and mood, heart health and insulin sensitivity, detoxification, immunity, gut health and more.  

Some of our favorite alternatives to gluten and dairy include:  

 Gluten-Free Flour   

It may feel daunting to make the switch from wheat/gluten flours over to gluten free (GF) flours. Many of us have been eating them our entire lives. Or maybe you’re feeling nervous about investing/experimenting with the GF flours themselves. Once you’ve tasted them you’ll be converted. It’s really a simple mind shift from what is familiar to something new. You won’t be deprived and you’ll be able to enjoy all your favourites, bread, muffins, desserts, pancakes, etc.   

Below is a list of GF flours, a teaspoon of information about each one, and a few of the substitutions you can make. Most, if not all flours listed can be found in your local grocery store. If not, chat with your grocery store staff to have it ordered in. This is a quick reference for you to get better acquainted with the tasty world of gluten free flours & baking.  

**Please use organic flours/ingredients as often as possible, as they are less likely to be contaminated with glyphosate.  Your body and mind will thank you**  

Brown Rice Flour  

Brown rice flour is a staple in the GF baking world. But don’t forget variety (50+ foods a week) is the spice of life!  

Brown rice flour is complete with the nutritious bran and germ. White rice flour or sweet rice flour—which is commonly used in gluten-free recipes is not as nutritious, due to processing.  

Brown rice flour has a sweet-nutty taste and adds a darker color to your baking. It can be slightly gritty, and is best used in combination with other flours.   

It’s a great source of protein and fibre and a good source of selenium, iron and manganese.   

Substitutions: sorghum can be subbed in equal amounts for brown rice flour, in combination with other GF flours.   

You can use a flour mill set at its finest setting to make your own at home.  

Store in an airtight glass container in the fridge or freezer for 2–4 months.  

 Oat Flour  

**always use organic, GF oat flour**  

Oat flour has a slightly nutty, mild flavor and is fantastic for creating texture in baked goods.  

Oats are highly susceptible to crop and manufacturing wheat/gluten contamination. If you are unable or unsure of the oat flour source in your local shops, you can choose to grind your own certified GF organic oats yourself with a flour mill.   

Oat flour is a great source of protein and fiber and a good source of iron.   

Substitutions: millet or sorghum flour can be used in equal amounts for oat flour.   

Make your own: Grind oats in a flour mill set to its finest texture. Or use a food processor (S-blade).   

Store in an airtight glass container in the fridge or freezer for 2–4 months.  

 Almond Flour  

**Always look for organic, non irradiated almonds/almond flours**  

Almond flour has a moisture content and a fluffy texture, which makes it a great choice for muffins, cakes, cupcakes and quick breads. Blanched almond flour has a higher moisture content, and works best for baking. It’s great as part of a mix of other fine-textured, dry flours (sorghum, oat, brown rice).  

If all you have access to is almond meal, you can use this instead. Just be aware depending on the freshness, texture and/or brand your final product may be more crumbly/dry.  

Almonds are a good source of manganese and vitamin E, and offer a healthy serving of monounsaturated fats, iron, fibre, calcium and are high in protein.  

1 cup of almond flour equates to approximately 80 almonds. 

Substitutions: if almonds don’t agree with you, hazelnut flour can be used in equal amounts in combination with other flours.  

You can make your own by grinding almonds in a food processor until crumbly. Careful not to over process or you’ll end up with almond butter. Keep an eye on your nuts!  

Store in an airtight glass container in the fridge or freezer for 2–4 months.  

Arrowroot Flour 

Arrowroot flour or starch has a natural flavour, and is used to add the crumbly texture to baked goods. It is fantastic for supporting the rising process in yeast and quick breads by helping to create the light fluffy bubbly texture we love in breads. Arrowroot also helps to bind ingredients a bit like eggs do.   

It is an easily digested starch/PREBIOTIC and a source of fiber.   

Substitutions: NON-GMO ORGANIC cornstarch can be used in place of arrowroot flour/starch. It’s okay to omit it in recipes, the texture will be denser and less bubbly.   

Store in an airtight glass container for 2-4 months.  

Cassava Flour   

Cassava flour can often be confused with tapioca starch. Cassava flour can be a great flour to use in making wraps or tortillas.   

Cassava flour is a high fiber PREBIOTIC whole food.  

Amaranth Flour  

Amaranth is a great choice when a moist, slightly gummy texture is what you are after.   

Amaranth flour works best in small amounts and in combination with dry, coarse flours. Its nutty, sweet taste makes it a perfect choice for quick breads. Please remember less is more with amaranth.   

Amaranth flour is a good source of complete protein, fiber, iron and calcium.  

Substitutions: When used in combination amaranth can be subbed out with equal amounts of coconut, garbanzo bean, garfava (a combo of garbanzo & fava bean fours) or buckwheat flour.  

You can make your own by grinding dry amaranth grain in a flour mill set to the finest grind possible.   

Store in an airtight glass container in the fridge or freezer for 2–4 months.  

Buckwheat Flour  

Buckwheat flour can be a confusing one to get your head around. Though it has ‘wheat’ in its name it’s really a groat from the rhubarb family and not a kind of wheat at all!!  

Buckwheat flour adds density, and has an earthy nutty flavor. It works well in: cookies, pancakes, crackers and muffins.  It works best in combination with other flours.  

Buckwheat flour is a great source of protein and fiber. As well as a good source of magnesium and iron.   

Substitutions: buckwheat flour can be subbed with equal amounts of oat, sorghum flour or teff flour, when used in combination with other GF flours.  

Make your own: you can use your food processor, blender, or flour mill set on its finest setting.   

Store in an airtight glass container in the fridge or freezer for 2–4 months.  

Garbanzo Bean Flour   

aka: Chickpea Flour/Besan/Graham Flour  

Garbanzo Bean flour has a distinct bean-flavor that is well suited to sweet or savory dishes.   

It works well in flatbreads, crepes, and pizza crust.   

Garbanzo beans have mucilaginous properties when mixed with liquids (think of the way chia seeds turn into pudding). Garbanzo flour is great for binding, and help when you need a denser texture.  

Plant-powerful goodness: Garbanzo flour has 24 grams of protein and 20 grams of fiber per cup! It’s a good source of iron and manganese.  

Substitutions: garfava flour (combo of garbanzo and fava bean flour) can be substituted in equal amounts.   

Make your own: Grind dry chickpeas in a food processor or flour mill set to its finest texture. Careful not to over blend or you’ll have garbanzo paste!  

Store in an airtight glass container in the fridge or freezer for 2–4 months.  

Coconut Flour  

Coconut flour is a very dense and absorbent flour so you may be surprised to see the number of eggs called for in many coconut flour-based recipes. For vegan baking it is best used in combination with other flours, remember a little goes a long way.  

Coconut flour is a great source of protein and fiber and a good source of iron.  

Substitutions: coconut flour can be used in a combination with other flours. You can substitute coconut flour with equal amounts of garfava, amaranth, buckwheat or garbanzo bean flour.  

Make your own: use your food processor or flour mill set to its finest texture.   

Store in an airtight glass container in the fridge or freezer for 2–4 months.  

Teff Flour  

Teff Flour with its nutty, mild flavor is the smallest grain in the world, even smaller than a poppy seed. It takes approximately 100 grains of teff to equal the size of one wheat cornel. You might find teff in a variety of shades from brown to white. It is a top choice for neutral, moist, slightly dense baking.   

Teff flour is an excellent source of protein and fiber, a good source of calcium and iron.  

Substitutions: substitute in equal parts sorghum or buckwheat.   

Make your own: you can grind your own with a grain mill set to the finest setting. Being such a small grain, you may prefer to save time/effort and purchase this one.  

Store in an airtight glass container in the fridge or freezer for 2–4 months.  

Corn Flour/Corn Meal Flour   

**Always use Organic-NON-GMO corn, no exceptions**  

Corn flour/corn meal flour is a fine in texture version of cornmeal, which offers a little sweetness.   

You can interchange the two in a recipe. You will notice a difference in the texture of the final product (finer = fluffier, courser = denser/crumbly).   

Corn meal/flour is a good source of protein and a great source of fiber.  

Substitutions: any color of cornmeal can be used in equal amounts.   

Make your own: you can grind dry corn kernels in a flour mill set to the finest texture.   

Store in an airtight glass container in the fridge or freezer for 2–4 months.  

Millet Flour  

Millet has a slightly astringent aftertaste with a mild flavor. Millet can be white, grey, yellow or red.  

Hulled yellow millet grain and flour are the easiest to find.  

Millet works best in combination with moist ingredients. Millet helps to create a crumbly texture.  

Plant-powerful goodness: Millet flour is a great source of protein and fiber. It is a good source of phosphorus and iron and is easy to digest (being an alkaline grain).  

Substitutions: sorghum and oat flour can be subbed in equal amounts for millet flour.    

Make your own: you can grind dry millet grain in a flour mill or flour set to its finest texture.   

Store in an airtight glass container in the fridge or freezer for 2–4 months.  

Sorghum Flour/Sweet White Sorghum Flour  

Sorghum flour has a sweet, mild flavour and smooth texture (it has the tiniest amount of grit) when combined with moist flours sorghum or almond, works well to replicate the flavor and texture most people crave from conventional baking.    

Sorghum flour is a great source of protein and fiber, and a good source of iron.   

Substitutions: oat flour can be subbed in equal amounts for sorghum, though oat flour will give a marginally denser texture to the end product.  

Make your own: you can grind sorghum grain in a flour mill set to its finest texture.   

Store in an airtight glass container in the fridge or freezer for 2–4 months.  

Quinoa Flour  

Quinoa flour has an astringent, sharp flavour.  Before using toast for approx. 5-7 mins in the oven to convert the taste to more of a grassy, earthy flavour.  

Quinoa flour is a good source of complete plant protein and fiber, and is high in iron.   

Substitutions: oat and sorghum can be used in equal amounts to substitute for quinoa flour.    

Make your own: you can grind dry quinoa in a flour set to its finest texture.   

Store in an airtight glass container in the fridge or freezer for 2–4 months.  

Psyllium Husks/Ground Psyllium  

Psyllium husks/ground psyllium while not a flour, can be a super important part of gluten free baking results. Psyllium husks/ground psyllium plays a role in the rise, texture and spring of your gluten free baked goods.   


Buying Flours  

If GF baking is new to you, you may want to buy GF flours from the organic bulk section at your local health food or grocery store. This opens up all kinds of opportunity to experiment without the commitment of a full container you may never use again. If you are purchasing your flours, you can ‘level up’ your healthful experience by purchasing soaked/sprouted (which makes them more easily digested) GF organic options.  

Alternatively choosing to exclusively grind your own, gives you the chance to soak and toast the grains ‘leveling up’ their health and flavor benefits’ before grinding them.   

Grinding Flours  

If you are looking for a finer texture when grinding your own nuts/grains/seeds, feel free to add 2 TBS at a time to your spice/coffee grinder to achieve it. Slow and steady wins the GF race here!   

Storing Flours & Baked Goods  

All whole grain/nut/seed flours can go ‘off’ fairly quickly, due to their natural oils and the conditions in your kitchen.   

Best flour storage choices (over 2-4 months):  

Airtight GLASS containers in your fridge or freezer  

Cool dry pantry if using with in 4-6 weeks.   

Best baked goods storage choices:  

3-5 days on the counter in an airtight glass container  

Up to 2 weeks in your fridge – in an airtight glass container  

2-3 months in your freezer – in an airtight glass container *texture may change after being frozen*  

Dairy Free ‘Milk’   

If you are new to the world of Diary Free (DF) here are several alternatives to dairy milk and milk products. The most popular are Coconut Milk, Oat, Rice, Chickpea, Nut or Seed Milks. Soy is popular, but not recommended as it is often GMO soy, and can interfere with hormone balance.   

Dairy Free Milk may feel like a large investment to the budget conscious shopper, but as we know, you can pay now or pay later in health consequences. Happily making your own Dairy Free Milks at home is super easy to do, no barnyard animals or smells necessary! You can moderate your spending and control all the ingredients. See the recipes below and give making your own a try.   

Coconut Milk  

Coconut milk & coconut oil is a fantastic source of Lauric Acid a medium chain fatty acid which has been shown to be antiviral, anti fungal and help to boost energy rather than being stored as fat. Coconut boasts antioxidants, vitamins C, and B-6, calcium, iron, selenium, calcium, phosphorous, copper and magnesium. Coconut is supportive of bone health, blood health and a healthy metabolism. It is an easy substitute in place of dairy to many hot or cold dishes.  

Oat Milk  

Oats are a great balanced source of carbohydrates, protein and fibre. Specifically, the soluble (prebiotic) fibre beta-glucan which is helpful in lowering blood sugar and restoring response, and increases the feeling of fullness. Oats are loaded with the antioxidant avenanthramides which help to lower blood pressure levels, and are anti-inflammatory. Oats are a great source of manganese, phosphorus, magnesium, copper, iron, zinc, folate, vitamin B1 – Thiamin & B5 – Pantothenic acid. And a source of calcium, potassium, vitamin B6 & B3.   

Brown Rice Milk  

Brown rice is a great source of insoluble fibre, protein, Vitamin B1 – Thiamin, B3 – Niacin, B6 – Pyridoxine, B5 – Pantothenic acid, iron, magnesium, phosphorus, zinc, copper, manganese & selenium. It is a good source of folate, B2 – Riboflavin, potassium & calcium.    

Brown rice boasts phenols and flavonoids, both antioxidants which help protect your cells from oxidative stress.   

Chickpea Milk  

Chickpeas in their whole form are a great source of protein and soluble (prebiotic) fibre, and may help to lower your risk of colon cancer. Chickpeas are low on the glycemic index, great for helping you balance your blood sugar and supporting a healthy weight. Chickpeas are a source of calcium, magnesium, folate, phosphorous, iron.   

You may be wondering what to do about butter? Here are a few suggestions to help answer this slippery question.   

Butter Alternatives: Oils  

*always choose organic, unrefined cold pressed  

If your recipe, fry pan, GF bread, pancakes, baked goods, rice, quinoa or pasta seems lacking without butter you may want to add one of the following alternatives.  

Unrefined Virgin Coconut Oil  

*good for hot/cold use*  

Coconut oil is high in medium chain triglycerides (MCT), which are shorter chain fatty acids. These fatty acids are utilized more quickly by your liver and your brain, may aid in weight loss and increase energy. Your body is able to use these MCT – shorter chain fatty acids more quickly and efficiently than many other fats.   

Coconut oil is approximately 50% lauric acid. Lauric acid is responsible for the antimicrobial/antifungal properties in coconut oil.   

Extra Virgin Olive Oil (EVO)  

*best used at cooler temps e.g. dipping gf breads, dressings, drizzles *  

EVO is very high in oleic acid (75%) and the antioxidant oleocanthal which have been shown to reduce inflammation. EVO a good source of Omega 3’s & 6’s, Vitamins E & K and antioxidants, helps to protect against stroke and heart disease by reducing oxidative damage, improves endothelium function and helps to keep blood pressure in check.   

Avocado and Avocado Oil  

*good for hot/cold use*  

Avocados are not just for guacamole! You can use them in place of butter in many recipes, boosting the nutrition of your baking. Avocados are a great source of Vitamin K, C, A, B5 – Pantothenic Acid, B6- Pyridoxine, and a good source of Vitamin E. You will also find magnesium, manganese, copper, iron, zinc, phosphorus and vitamins A, B1 – Thiamine, B2 – Riboflavin and B3 – Niacin and fibre. Of the fibre in avocados 25% is soluble (prebiotic) fibre. Avocados are high in antioxidants, including lutein and zeaxanthin, important for eye health. EVO is loaded with healthy Monounsaturated Fatty Acids (MUFA) & Oleic Acids are linked to a decreased risk of depression, lower LDL cholesterol levels and lowered risk of some cancers. Avocados help to boost your mood, reduce inflammation, arthritis symptoms, liver disease & improve oral health.   


*good for hot/cold use*  

Your grandparents had the right idea! Lard easy on your wallet, natural, sustainable, shelf stable with a long storage life, fantastic for cooking at very hot temperatures due to its high saturated fat content, perfect for flaky GF pie crusts.   

The main fat in lard is oleic acid, which as mentioned above is fantastic for you and associated with a decreased risk of depression, lower LDL cholesterol levels and lowered risk of some cancers.   

Lard is a wonderful source of Vitamin D (ONLY when sourced from a pastured animal). Vitamin D aids in the absorption of calcium. Vitamin D will also aid in the removal of harmful toxic metals such as cadmium, aluminum, strontium. But one of the most important tasks of Vitamin D, in addition to supporting our immune system is hormone production and regulation.  


(clarified butter, easier for many to digest)  

*good for hot/cold use*  

Ghee is a clarified type of butter, meaning that it has been simmered into a concentrate and the residue has been removed. What remains is basically a pure combination of fats, without any milk residue, which means that it does not need to be refrigerated. Ghee can last for months, or even years, without refrigeration, which made it very popular throughout history, before modern times and refrigeration.    

Butter Baking Alternatives: Fruit  

If you’ve followed the unfortunate/disastrous Low-Fat fad of the past few decades you may already be familiar with a few of these alternatives to butter in baking. These are good options when baking without butter. That said I encourage you to include healthy fats whenever possible in your daily routine. Your body will thank you.   

Medjool Dates  

High in fiber which promotes heart and digestive health, good source of potassium, excellent source of copper, good for bone health, source of manganese, source of magnesium giving them anti-inflammatory and blood pressure benefits, source of iron, contain vitamin B6 which supports brain health, may support a healthy pregnancy and delivery, contain isoflavones that are known to reduce the risk of cardiovascular disease, contain vitamin A, important for healthy vision. 


See Avocado Oil above  

Mashed Bananas  

Bananas are a great source of potassium, fibre, Vitamin A, C, B6 – Pyridoxine, Riboflavin, Folate, B5 -Pantothenic Acid, niacin, phosphorus, calcium, manganese, magnesium and copper. Bananas are a great source of the antioxidants dopamine good for your mood and catechin good for your heart health. Bananas are helpful for lowering blood pressure, relieving constipation/diarrhea and recovery after a workout. Less ripe (more yellow) bananas are a good source of resistant starches/prebiotics, pectin, though the ones you’ll want for baking are the over ripe (brown) ones which have far fewer probiotics available.   

Applesauce/fruit Sauces  

*feel free to try stewed pear or another stewed fruit in place of applesauce*  

Apples are a good source of Vitamin C, soluble (prebiotic) fibre, and polyphenols – when the skin is left on – including the flavonoid – epicatechin which is good for heart health, and quercetin which is good for lung health/asthma. A source of Vitamin K, potassium, manganese, copper and Vitamins A, E, B1 – Thiamine, B2 – Riboflavin and B6 – Pyridoxine. Apples are high in the insoluble fibre pectin, which acts as a prebiotic in the colon, adds bulk to stool and binds to toxins making them easier to pass.    


Cashew Sour Cream  

Author: Cindy Bergen RHN  

*Tools needed: High Powered Blender, Bowls, Measuring Cups & Spoons, Glass Jar*  

1 cup organic raw cashews, soaked in filtered water 4-6 hours or overnight & well rinsed  

2 Tbs fresh lemon juice  

¼ cup water  

Pinch of pink Himalayan or local sea salt  


Add all ingredients to your food processor, blender or magic bullet  

Whirl until smooth  

Option: add a few tsp’s of your favorite hot sauce or Sriracha sauce for a bit of kick  

Store in a glass jar for 2-3 days  


Nut or Seed Milk  

Author: Cindy Bergen RHN  

*Tools needed: High Powered Blender, Nut Milk Bag or Super Fine Mesh Sieve, Measuring Cups & Spoons, Bowl & a Large Glass Jar*  


1-part organic raw nuts or seeds (soaked 4-6 hours or over night, well rinsed)  

4-parts filtered water  

1 tsp vanilla  


2 medjool dates (soaked in hot water for 15 mins), organic maple syrup or local raw honey  

½ – 1 tsp cinnamon, 1/8 – ¼ tsp ginger powder, pinch cardamom  


Add nuts or seeds, and all but 1 cup of water to high powered blender  

Add spices or sweeteners   

Mix until smooth  

Pour through a nut milk/fine mesh bag over a large bowl  

Squeeze the bag/pulp to removes as much liquid as possible set aside   

Rinse your blender, then pour nut milk pulp back into the blender  

Add remaining 1 cup of water to the blender  

Mix until smooth  

Pour contents through the nut milk bag again, squeezing all the liquid out  

Store milk in a glass jar in the fridge for up to 4 days  

Option: spread the nut or seed pulp on a baking tray, dry out in your oven set at 200F until dry and slightly browned, keeping a close eye and stirring frequently. Use as a topping on salads, in baking, or as part of a granola, a trail mix or anywhere you might use nuts or seeds.  

Chickpea Milk   

Author: Cindy Bergen RHN  

*Tools needed: High Powered Blender, Nut Milk Bag or Super Fine Mesh Sieve, Measuring Cups & Spoons, Bowl & a Large Glass Jar*  


1 ½ cups dried chickpeas  

2 large medjool dates (pitted & soaked in hot water for 10-15 mins)  

½ tsp vanilla extract  

¼ tsp cinnamon  

Pinch of ground nutmeg  

1/8 tsp pink Himalayan or local sea salt  


Soak 2-3 cups of beans in a large glass container, covered with clean fresh water. Chickpeas should expand in volume by 2-3 times over 24 hours.  

Strain & rinse chickpeas well. Place chickpeas & dates in your blender or food processor and whiz until creamy, adding water as needed to create the creamy consistency.  

In a large pot, bring 16 cups of water to a boil. Add the creamy chickpea paste, vanilla, cinnamon, nutmeg, and salt. Stir well, and let simmer on low for 20-30 minutes, stirring occasionally.  

Cool and strain using a fine mesh strainer or squeeze through a nut milk bag  

The fibre left in the strainer or nut milk bag can be dried in your oven in its lowest setting until no longer wet and added to soups or stews later.   

Serve warm or cold  

Store in a glass jar in your fridge for up to 5 days  

Oat Flour Pancakes  

Author: Cindy Bergen RHN  

*if you can not find oat flour, you can grind GF oats at home in a magic bullet/high power blender or food processor*  


2 cups GF oat flour  

2 tsp baking powder  

¼ tsp pink Himalayan salt or local sea salt   

1 TBS coconut sugar or maple syrup or local liquid honey  

1 cup coconut milk or creamy milk of choice  

2 tsp lemon juice  

3+ TBS coconut oil or avocado oil or lard for cooking pancakes  


Thoroughly whisk together all dry ingredients in a large glass mixing bowl, if using coconut sugar add it here  

Measure coconut milk in a glass measuring cup, stir in lemon juice and set aside for 5 mins  

In a separate bowl, whisk eggs  

* If using maple syrup or local liquid honey, mix it into the milk after it has sat for 5 mins/just before adding to dry ingredients bowl*  

Next pour eggs & milk into dry ingredients bowl, stir until just combined  

Heat a large non stick/cast iron pan on med heat  

Add 1-2 TBS of oil to the pan, rotate or brush around cover the pans surface  

Next add ½ a ladle or one large serving spoon full of batter to the pan  

Cook until bubbles start to form, then flip and cook until the 2nd side is lightly browned  

Enjoy with your favourite toppings  


-As it may take a bit of time to use up all the batter, you may want to turn your oven to its lowest setting to keep pancakes warm until serving time.  

-If you would like to add blueberries, chocolate chips etc, do so just after you start to see bubbles forming, a few seconds before you plan to flip your pancakes to cook the 2nd side.   

-You may want to make extra and freeze them between unbleached parchment paper for a quick breakfast or snack, just pop in the toaster and you’re on your way.  





















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