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Posts Tagged ‘Food’

Coconut Flour – Something Different to Bake With

Coconut flour is a great gluten-free alternative flour.  I’ve been baking with coconut flour for several years, mainly because of its low-carbohydrate nature.  Plus, I’ve enjoyed the creativity others have put into developing tasty recipes.  Besides being a nice alternative to wheat flour, coconut flour has many benefits.

  • Low in carbohydrates
  • High in fiber
  • Rich in protein
  • Very filling

 Keep in mind that since coconut flour is not grain based and contains no gluten, it does not perform like wheat flour.  Because coconut flour is very absorbent, only small amounts are used.  Sifting coconut flour is a good idea because it tends to clump.  And lastly, coconut flour is dry so any recipe you see will require lots of eggs.

 I have bought coconut flour at Whole Foods but I’ve found it less expensive to order online.

Tropical Traditions – they also have hundreds of recipes using coconut flour

Wilderness Family Naturals

Bob’s Redmill

Benefit Your Life

 I’ve even made my own coconut flour.  Here’s how.

 Most of the recipes I’ve used are sweet rather than savory recipes.  I’ve made most of these recipes listed below.

 Sweet Recipes

Chocolate Cupcakes

Fudgy Brownies

Chocolate Cake & Cupcakes

Anytime cookies

Pancakes

Blueberry Muffins

Bread

Coconut Flour Bread from Nourished Kitchen

Cake with Coconut Frosting

Strawberry Muffins with Strawberry Cream Cheese Frosting

Donuts

Red, White, & Blue Cupcakes

Raspberry Chocolate Cupcakes

Spiced Pumpkin Cake

Coconut Flour Cake from Nourished Kitchen

Spiced Apple Muffins

Banana Bread

Cranberry Walnut Bread

Miscellaneous coconut flour recipes

 Savory Recipes

Bacon, Egg and Cheese Muffins

Cheesy Biscuits

What’s for Breakfast?

I’m starting a new series of blog posts of food suggestions.  Regularly in my practice, I encourage patients to look at their diets and to explore healthier options.  Eating fresher, non-processed whole foods improves health on every level!  We’ll start with breakfast.  A great way to start the day is with a nutrient-dense, energy packed smoothie.  Smoothies are a perfect breakfast food because they can be made in the morning or the previous night and are portable.  There are endless, tasty combinations to explore.  Feedback I’ve received from patients is that smoothies are satisfying because they taste good and provide energy until lunch.  Patients have expressed more energy, greater concentration, and no mid-morning food cravings! 

Pick and choose from the following list to create your own smoothie masterpiece.  It’s important to get a healthy amount of protein and fat.

Liquid (1 Cup)*

Fruits**

Protein/Fat (1-2 Tbs)*

Optional

Veggies

 
Plain Yogurt 1/2 Banana Avocado Cinnamon Beets  
Plain Kefir Berries (1C) Hemp Protein Nutmeg Spinach  
Almond Milk Peaches (1C) Hemp Seed Oil Vanilla Kale  
Rice Milk Apples (1C) Almond Butter   Zucchini  
Water (filtered or Spring)   Natural PB      
Coconut Water   Coconut Oil      
Coconut Milk (1/4 C + Water) Flax Seed Oil      
    Coconut Flakes       
    Whey Protein      
    SP Complete