Tag Archives: coconut oil

Energy Boost Blueberry Muffins

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Hello there! I hope you are all having a lovely Sunday. I baked today, and felt like I HAD TO share this! Back in March, I uploaded a recipe called Simple Coconut Flour Muffins. If you remember, it was my 1st ever attempt to cook without sugar and a gluten free and dairy free recipe. At the end I mentioned that they would have probably been better with blueberries or something to make them a bit more moist and maybe a bit sweeter. Well, I just baked them again with lots of blueberries and this is totally the answer! They are so good! I can’t believe they are sugar free and wheat flour free!

For the recipe, go to https://eatingwellin2013.wordpress.com/2013/03/26/my-1st-low-carb-and-low-sugar-sweet-treats/ and add about 300g of blueberries and the result will be amazing!

Now, about the calorie content. First of all, you need to know that these muffins are healthy because they have no refined sugar, I use Stevia (Canderel) which is a natural sweetener extracted from a plant that grows in South America. Instead of wheat flour, they have coconut flour, instead of butter, coconut oil, and lots of eggs. It makes them low in sugar and carbohydrates, high in protein and high in healthy fat. The fat from coconut oil is believed to help losing weight as it provides energy to be used by the body instead of being stored as fat. Coconut oil has so many healthy properties I can’t remember them all. It’s meant to be good for chronic fatigue, psoriasis and other skin disorders, to eliminate dandruffs, help with digestive problems, high blood pressure, migraines, diabetes, gum disease, weight loss… (see The Coconut Oil Miracle, by Bruce Fife, founder of the Coconut Research Center for more info on coconut).

Anyway, it tastes good and is healthy, that’s enough for me.

Back to calorie content now, I have roughly calculated that there is about 160 – 170 kcal per muffin. I think it’s higher than an what average muffin has but again, these are healthy calories. Calories that won’t make you feel stuffed and sleepy, that won’t make you put on weight (unless you eat all 12 at once!) and that will give you a lot of energy for the day ahead. So my advice is to eat 1 to 2 blueberry muffins for breakfast, or have one as a mid morning snack or before going to the gym or after exercising. You will feel great, trust me, because it taste like something we would normally feel guilty to eat but these muffins, they are good for you! You need them! So enjoy! And don’t hesitate to tell me what you think, share your recipe if you made them with a different fruit, etc.

Bon Appetit!

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Muffins ready to be baked

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Why Should I Try Coconut Oil?

One Regular Guy Writing about Food, Exercise and Living Past 100

That’s what I was asking myself the last time I was in Costco and passed one of their giant displays of 3+ pound jars of it. I could see the white substance inside that was solid at room temperature. Oil?

Coconut oil is a saturated fat and we need to avoid saturated fats, right? I can’t count the times I have written in negative terms about the saturated fat content of various food items.

Nonetheless, I found myself intrigued by the coconut oil. So, I bought some.

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When I got home, I learned some very positive things about coconut oil on the web.

Coconutoil.com says, “Coconut oil is an edible oil that has been consumed in tropical places for thousands of years. Studies done on native diets high in coconut oil consumption show that these populations are generally in good health, and don’t suffer as much from many of the modern diseases of…

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My 1st low carb and low sugar sweet treats

Coconut flour muffins

Coconut flour muffins

Is it possible to eat healthy cakes? I am so happy to say the answer is yes!

In my opinion, if you have to choose between sugar and fat in order to reduce calories, get rid of the sugar! Fat has health benefits but caster sugar really doesn’t. And let’s face it, a low fat AND low sugar cake would not taste good!

These cakes do taste good and are nutritious and almost totally guilt free! Enjoy :-)

1. Flourless chocolate cake

Flourless chocolate cake

Recipe found online at http://www.taste.com.au/recipes. There was a little bit of coffee in the initial recipe but I left that out. I also replaced most of the sugar with stevia. Stevia is a natural sweetener coming from a plant that grows in Paraguay and contains almost no calories. Powdered Canderel stevia is a good brand to use for baking because 1 spoon of it = 1 spoon of sugar, making it easy to measure.

Suitable for people with gluten intolerance!

Ingredients:

  • 200g butter
  • 180g dark chocolate (I suggest Lindt Excellence Dark, 70% or 85%)
  • 2 tablespoons coco powder. Try to find one without added sugar (I used Cadbury’s Bournville).
  • 4 eggs
  • 1/4 cup caster sugar and 3/4 cup Canderel Stevia
  • 2 cups ground almonds

1. Preheat the oven to 180 degrees Celsius (350 degrees Fahrenheit) or 160 degrees fan oven (320 degrees Fahrenheit). Grease a round cake tin.

2. Place butter, chocolate and coco powder in a saucepan on low heat and stir until melted. Transfer to a bowl to cool.

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3. Beat egg yolks and sugar until thick.

4. Beat egg whites until peaks form.

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5. Add the chocolate and almond flour to egg yolk mixture and stir. Gently add the egg whites to the mixture. Pour into cake tin and bake for 40 to 45 minutes.

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5. Cool cake in tin then place on serving dish.

Flourless chocolate cake

2. Simple coconut flour muffins

Coconut flour muffins

I found this recipe on thecoconutmama.com. These muffins don’t have the texture that you would expect of a muffin but given that gluten is the ingredient that makes cakes rise, it was inevitable that these would be more dense. The recipe suggested you add chocolate chip or sultanas to personalise them. I wanted to make plain ones for a first try but to be honest they were a bit dry. Next time I will add blueberries. Blueberries in cakes are great because they burst and bring moisture, acidity and sweetness as well as colour. I also replaced the sugar with stevia.

Suitable for people with gluten and dairy intolerance!

Ingredients:

  • 3/4 cup coconut flour
  • 1/2 teaspoon baking soda
  • 1/4 teaspoon salt
  • 6 eggs
  • 1/2 cup coconut oil
  • 1/2 cup Canderel Stevia (instead of honey)
  • 1 teaspoon vanilla extract
  • Dried shredded coconut for decoration

1. Preheat the oven to 180 degrees Celsius (350 degrees Fahrenheit).

2. In a small bowl, mix all the dry ingredients together and set aside.

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3. In a medium bowl, beat eggs and mix in melted coconut oil and vanilla.

4. Add dry ingredients and mix well. Let sit for 3-5 minutes or until the coconut flour has absorbed the liquid.

5. Scoop batter in muffin cases in muffin tray.

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6. Bake for 25-30 minutes. Let muffins cool before serving. Store in airtight container in refrigerator.

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