Thursday, 06 October 2016 14:42

Coconut Flour Apple Muffin

I love Autumn and apples.  This year I made homemade applesauce and apple butter.  Leaving in Grey County we are so close to the local orchards in Meaford, that I make several trips over each fall to stock up and make applesauce.  While good on its own, I also like to make other apple treats, like these gluten-free, dairy-free muffins.

I'm not big on almond flour, and to be honest it is quite pricey.  Coconut flour is a great alternative if you have the right recipe.  It is also pretty economical when you only use 1/2 cup in a recipe.  Mind you, you must like the coconut flavour for these muffins to be a hit, the flavour is definitely coconut and apple.  Yum!  2 of my favs.

 

INGREDIENTS:

½ cup coconut flour
4 eggs, at room temperature
¼ cup melted coconut oil
6 Tbs applesauce
2 Tbs raw honey (could use maple syrup)
1 tsp. cinnamon
1 tsp. vanilla extract
1 tsp. apple cider vinegar
½ tsp. baking soda

INSTRUCTIONS:

Preheat the oven to 350 degrees and line 10 muffin cups with liners.
Stir together the coconut flour and eggs until a smooth paste forms. Stir in the coconut oil, then the applesauce and honey. Then mix in the spices, cider vinegar and baking soda. (If you don't have the cider vinegar just use regular)
Spoon into muffin pan. Bake for about 25 minutes, until golden and the top springs back when lightly pressed.

I divided these into 10 muffins, just the perfect 100 calorie snack, loaded with healthy fat from the yolks and coconut oil.

Published in Breakfast
Monday, 23 November 2015 19:00

Protein Bars

We all like a little snack here and there, and these bars certainly deliver on taste.

Oats and raw honey are low glycemic and paired with the protein and healthy fats, these gluten free treats will not spike your blood sugar.
The chocolate chips are optional, but I love chocolate and so does everyone else in my household.

4 scoops vanilla whey
2 cups rolled oats
6 egg whites
1 cup unsweetened applesauce
1/2 tsp vanilla extract
4 tbsp peanut butter or almond butter
4 tbsp shredded unsweetened coconut
2 tsp cinnamon
2 tbsp carob powder
1/4 - 13 cup raw honey
chocolate chips

Preheat oven to 350F.

Mix together the dry ingredients, fold in the egg whites, applesauce, and peanut butter. 

Mix well, add remaining ingredients and continue to stir until just mixed. Pour into a 9X9 greased baking dish. (I used stoneware.) Bake for approximately 20 minutes or until a toothpick inserted comes out clean.

Published in Protein Bars & Bites
Wednesday, 20 May 2015 19:06

Coconut Flour Chocolate Chip Cookies

Everyone loves cookies, and chocolate chip seems to be the popular choice.  However, if you need to avoid gluten or simply want to minimize your exposure to wheat due to sensitivities or hormone issues, then coconut flour is a viable option.  Purchasing gluten-free items in the grocery store can be costly, so if you can master a few recipes to make at home you can enjoy these treats with less processing.  I will admit, the texture of these cookies will be a bit different than you are used to.  I let these cookies cool completely on the pan before trying to remove them.  Let them set up really well before trying to move and store them.  Then, I promise you will have a nice firm cookie.  These are not as cakey as some gluten-free cookies can be.  To be dairy-free omit the butter and use coconut oil and use Enjoy Life gluten-free, dairy-free chocolate chips.  

 

Coconut Flour Chocolate Chip Cookies

1 cup Butter, softened ( I used 1/2 coconut butter and 1/2 coconut oil or any nut butter)
3/4 cup raw cane sugar or coconut sugar
2 eggs
1 tsp vanilla
1 cup coconut flour or more
1 tsp sea salt
1 tsp baking soda
1 cup chocolate chips (Enjoy Life is a gluten-free, dairy-free brand)

Cream the butter and sugar together, then fold in the other ingredients and mix well.
If it is too wet you can add another 1/4 to 1/2 cup of coconut flour.
Roll into balls and then smoosh down. They will not spread.
Bake at 365 for about 12 minutes. Let them cool on the cookie sheet, as they will be quite crumbly till they cool.

Published in Desserts & Treats