Coconut flour and how not to recover well

Ages ago I bought some coconut flour, but I just could not get on with it. I tried it in a few different recipes but it seemed to make things so dry and some of the cakes seemed to not cook.

Last week I used the last of my lovely Orgran Buckwheat pancake mix (sad face) so was looking to order some more, but Ocado don’t stock it. They popped up with a suggestion of Biona coconut flour, so I thought I would give it another go.

So after my 12 mile run on Sunday I gave them a go. I have been having a few dates before a run, and then some almonds and a nuun tab in water when I get back, which tides me over until after my shower.

The recipe on the box seemed a lot, so I halved it:

1 egg

1 tbs melted coconut oil

3 tbs milk

1 tbs agave (I used maple syrup)

1 tbs coconut flour

1/3 tps baking powder


Mix together the coconut oil, eggs, milk and maple syrup. Add the coconut flour and baking powder and mix until smooth. Heat some coconut oil in a pan and then cook them as small american style pancakes.

I was not sure when to flip them- they seemed to have a bit of a funny jelly-like texture.

I had them with a cooked apple and banana, a little chocolate pb and a sprinkling of coconut. Plus coconut water (from my treat box) and a tea.

After that the day didn’t quite go as planned (well for optimum recovery). We had taped the snowboard cross to watch as a treat after our run, but after that I didn’t want to sit around as I knew I would get stiff. So in the afternoon we drove and parked near town, walked in and went to Starbucks- my first iced chai latte of the year. We shared a cinnamon roll as we were both hungry again. Then after a bit more of a walk we visited both our parents- I had made Andy’s parents a cake (the same clementine cake I made last week) so we had a small slice of that with some tea after a little walk with them, but didn’t get home until about 7pm- we were ravenous as had missed lunch. Luckily we had a pizza and some salad in the fridge so we got it ready pretty quick. I think all the walking was good, but we should have thought through our timings a bit better!

The runger well and truly got me on Sunday! What do you normally do to help recover after a long run/ hard workout?

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13 thoughts on “Coconut flour and how not to recover well”

  1. After all my long runs I have a glass of semi-skimmed milk and I find this keeps hunger at bay until I can grab a shower and get changed and gives me some of that vital protein for recovery. If Dan and I are both at home after a long run I’m a sucker for making blueberry pancakes. Not sure if they have many recovery benefits, but I keep telling myself they do! 😛

    1. They seemed jelly like before I flipped them but once cooked they were good- fingers crossed I have success with other recipes now.

  2. I can’t get on with coconut flour either, I tried using it instead of wholemeal flour in a banana bread loaf, but it came out horrible- all dry and crumbly.
    After a long-run I tend to have poached eggs, smoked salmon and toast 🙂

  3. Coconut flour is so expensive. I liked putting some in my porridge as it made it so stodgy and slightly coconutty, which was lovely. But I couldn’t get on with using it to bake stuff – it just seemed to fall apart. I’m not good with baking at the best of times!!
    I tend to eat a big bowl of porridge straight after my runs, or lately I’ve been running in the evening straight from work I’m a bit naughty and wait until I’m home, which can be like an hour later! Not great I guess… and after races I find it hard because there’s so much faffing to get to the car and then find somewhere. I should really pack something but I never fancy anything straight after a race.

    1. I know what you mean about not eating right away- on sunday I knew I was hungry but also felt a bit yuck, so had some almonds and a shower and then my appetite kicked in. Good idea with the porridge I shall try that 🙂

  4. I love coconut flour but you definitely need to use extra liquid as it soaks up a lot, those look yummy and the flavour combo sounds just right : )

    1. That recipe only needed a tablespoon of flour which seemed such a small amount but you are right it soaked up loads of liquid!

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