Tag Archives: Baking

GF: Chai Spiced Coconut Pancakes with Macadamia Nuts, Toasted Coconut, and a Creamy Coconut Sauce

Oh my soul.

Heaven.

This morning I decided to break out of my oatmeal rut and make pancakes. Not gonna lie… It took me two rounds of failed pancakes to get the recipe down, but in the end I was rewarded with crispy on the outside, fluffy on the inside, chai kissed-coconut pillows. :) The macadamia nuts are a perfect compliment to the chai and the creamy coconut. I must warn you though, if you make these, follow the recipe! My first two batches fell apart, stuck to the pan, didn’t cook all the way through and basically just spat in my eye.

Chai Spiced Coconut Pancakes with Macadamia Nuts, Toasted Coconut, and a Creamy Coconut Sauce

Recipe: Serves 1

1/2 tbsp coconut oil (to fry in. This is so important. Do not skimp on oil! They will stick!)

1 tbsp toasted coconut (for topping)

Dry ingredients –

1/4 cup coconut flour

1/2 tsp baking soda

4 macadamia nuts, roasted and crushed (save some for topping)

pinch salt

Wet ingredients -

1 egg

1/2 cup milk (you could try subbing coconut milk, I used regular though)

couple drops vanilla extract

1 tbsp chai concentrate

Creamy Coconut sauce –

1 tbsp Artisana coconut butter

2 tbsp coconut milk

(optional: if you want a maple flavor, add 1 tsp maple syrup)

Directions:

1. Beat the egg in a mixing bowl until fluffy, about a minute. Add the milk, chai, and vanilla and beat again.

2. Combine all the dry ingredients in another bowl and mix until there are no clumps of coconut flour. Pour the dry onto the wet ingredients. Stir with a spatula until the batter is homogenous.

3. Melt the coconut into a pan on the stove at medium-low heat. Mine was set to 3 of 9. Spread the oil evenly around the pan.

4. Pour the batter into 3-4 pancakes. Let them cook slowly. Only flip them when the tops have some bubbles and the bottoms are light/medium brown. Make sure that when you flip them there is oil on the pan for the other side.

5. When they are cooked through, transfer the pancakes to a plate. Prepare your coconut sauce by stirring together 1 tbsp melted coconut butter and 2 tbsp coconut milk. Drizzle over the pancakes. Top with crushed macadamia nuts and toasted coconut. Enjoy!

And they are gluten free!

Benefits:

Coconut * coconut gets a bad rap because of its saturated fat content, but its fatty acids are mainly medium-chain triglycerides, not long-chain. The long-chain triglycerides are bad for our cholesterol levels, but coconut has been shown to improve cholesterol levels. Animal studies suggest that medium-chain triglycerides can increase metabolism.

Coconut flour * 1 cup contains 40 grams of fiber and 16 grams of protein. It is one of the lowest carb flours you can use!

Eggs * the yolk is where all the nutrients are! It contains tryptophan, selenium, iodine, B vitamins, and phosphorous, many of which are necessary for optimal metabolism. The egg white has 6 grams of complete protein!

Questions: How are y’all? What are your favorite pancake flavors?

Send me your absolute favorite recipe to try!

The best way to get your professor’s attention..

If you ever want to get someone’s attention – and I mean anyone – munch on kale chips in front of them.

I was at my Biochem professor’s office hours with about 20 other students itching to get some tidbits about the midterm and was having zero luck getting his attention to ask a question.

So, I pulled out a snack.

It was green and flaky. It looked like seaweed. It was delicious.

It was kale chips.

In the midst of talking, he abruptly stopped, mouth hanging open, and asked, What are you eating? I responded with a meek …Kale chips…Wanna try one? And he did! After saying you couldn’t pay me to eat that, he popped one in his mouth and liked it. Keep in mind that this is man who wears cowboy boots and jeans to lecture and only eats animal fat and protein and seems to imbibe on a daily basis.

He continued to eat my chips for the rest of office hours.

This shiz costs you 7$ for a tiny bag at Whole Foods and 9$ at Daily Juice in Austin! My recipe only costs 2.50$. Score!

Homemade Zesty Kale Chips

Recipe: Makes 1-2 servings

1 bunch kale, destemmed

1/4 cup cashews

1 small red bell pepper

1 tbsp lemon juice

1 tbsp yellow curry paste or powder

1 clove garlic

1/2 tbsp nutritional yeast

2 tbsp chopped sweet onion

1/2 tsp cumin

sea salt

Directions - Combine everything except the kale in a blender. Blend until smooth. Rub the mixture onto the kale stalks. Lay the stalks single file on a baking sheet.

If you want them to be more raw (but I am pretty sure they wont count as raw still) you can bake them for a 3-4 hours until crispy at your lowest oven setting. You can go up in temperature (until about 350) and the baking time will decrease. Simply remove from the oven when they are crisp.

 

Also, just another quick little dinner idea for you!

Wasabi crusted chicken with brown rice, vegetables, and peanut sauce

Bad lighting :( delicious though :)

Recipe: Serves 1

4 oz chicken

1 tbsp wasabi powder

1 egg white

precut zucchini & carrots

1/2 cup brown rice, prepared

1 tbsp peanut flour

1 tsp teriyaki sauce

2-3 tbsp peanut sauce

2-3 tbsp peanuts

Directions –

1. Dip your chicken breast in 1 egg white. Then, cover in wasabi powder. Cook on the stove until white all the way through.

2. Steam your veggies. I simply put them in a bowl, covered, and microwave for 90 seconds with 1/2 tbsp water. Drain (but drink the liquid)!

3. To prepare your sauce, take 2-3 tbsp of a store bought peanut sauce (I used Trader Joes, but you could also just use some type of milk/almond milk and increase the peanut flour) and mix with the peanut flour and teriyaki sauce.

4. Toss the rice and veggies in the sauce. Top with wasabi crusted chicken. Sprinkle on a bit more wasabi and the peanuts. Enjoy!

Benefits:

Kale * Extremely high levels of vitamins K, A, and C! Also has manganese, calcium, fiber, and antioxidants.

Onions * contain anti-aging antioxidants phenolics and flavonoids. A study by Dr. Liu showed that pungent and Western yellow onions protected the most against colon cancer, while pungent yellow, Western yellow, and shallots protected the most against liver cancer.

Peanuts * a great source of manganese, Vitamin E, tryptophan (calming!), niacin, folate, and copper! Peanuts also contain lots of healthy monounsaturated fats and antioxidants! They have been linked to a reduced risk of cardiovascular disease and have been shown to significantly lower your chances of getting colorectal cancer.

A phyllo-fail and guiltless cookie dough…

Happy Sunday everyone. I hope everyone’s weekends have been going fabulously. I have been studying and functionally procrastinating during the day and going out at night. One of my procrastinating activities was playing around with whole wheat phyllo dough. I assumed making little, stuffed phyllo pastries would be easy peazy. Wrong. The dough is so hard to work with! It sticks together and gets dried out extremely fast. I managed to make 2 decent looking pastries and 1 that was quite deformed, but they all tasted good!

My phyllo fail:

Left to right: stuffed with avocado and sea salt,

feta and red onions,

and goat cheese, a dab of honey, and sea salt

Once I figure out how to make them properly, I will post a how to and recipes. Having only two to show doesn’t seem quite sufficient:

Anyway, I have a biochemistry midterm on Tuesday so that means I will probably post a super sciencey, informational post tomorrow in order to help myself review. But you’re in luck – it will be about metabolism and the biochemistry behind fat burning, fat synthesis, and cholesterol synthesis!

Im sure many of you who read my blog no doubt read Heather Eats Almond Butter. You may have noticed that she mentioned me in a post a couple days because of a recipe I sent her on the down-low. Now that she has outted my guiltless cookie dough to the blog world, it looks like I better post it!

Guiltless Cookie Dough

This recipe is a hybrid between Lori’s Black Bean Cookie Dough, and Evan’s PB Chip Hummus, and me! It sounds weird and it doesn’t look pretty but IT IS DELICIOUS. I ate the whole thing in two servings. It really tastes like cookie dough, but it is packed with 13 grams of fiber, 15 grams of protein, and healthy fats!

Don’t be fooled by its semblance to excrement. This shit is good.

Recipe: Makes 2+ servings

1 1/2 cups black beans

1 tbsp peanut butter

1 tbsp tahini

1 tbsp vanilla extract (a tinyy bit less than)

24 drops stevia

optional: 1 tbsp cream cheese (I have made it with and without this ingredient and am not sure which I like more. maybe without?)

Directions – Combine all in a blender and blend until smooth. Refrigerate until cool. Enjoy!

Benefits:

Peanut butter * a great source of manganese, Vitamin E, tryptophan (calming!), niacin, folate, and copper! Peanuts also contain lots of healthy monounsaturated fats and antioxidants! They have been linked to a reduced risk of cardiovascular disease and have been shown to significantly lower your chances of getting colorectal cancer.

Black beans * contain high amounts of sulfite oxidases which means that they combat the damage done to your body when you eat foods containing preservatives. They also are fiber super stars and have lots of iron and folate.

Tahini * a good source of essential unsaturated fatty acids, copper, iron, calcium, fiber and B vitamins. Copper is good for treating some of the pain associated with rheumatoid arthritis due to its anti-inflammatory properties. Magnesium can help lower blood pressure and help women going through menopause maintain normal sleeping patterns. Also, seseami seeds have the highest content of phytosterols of all nuts! Phytosterols look similar to cholesterol and are believed to lower cholesterol levels, aid in immunity and decrease the risk of some cancers!

And each serving’s stats are pretty cool!

Calories 262.0
Total Fat 8.7 g
Saturated Fat 1.4 g
Polyunsaturated Fat 3.2 g
Monounsaturated Fat 3.5 g
Cholesterol 0.0 mg
Sodium 48.8 mg
Potassium 548.6 mg
Total Carbohydrate 33.9 g
Dietary Fiber 12.6 g
Sugars 0.7 g
Protein 14.6 g
Vitamin B-6 6.7 %
Calcium 7.0 %
Copper 21.8 %
Folate 51.7 %
Iron 19.6 %
Magnesium 27.6 %
Manganese 41.3 %
Niacin 10.8 %
Pantothenic Acid 4.5 %
hosphorus 26.1 %
Riboflavin 7.1 %
Thiamin 27.7 %
Zinc 13.4 %

A functional procrastinator makes biscuits..

Sometimes, I am a procrastinator. But I am a functional procrastinator – meaning that when I avoid a particular task, I make sure that whatever I do instead is accomplishing something. For example, on Tuesday I had a Systemic Physiology midterm at 3pm. Instead of studying for the 4 hours leading up to the exam, I made those vanilla protein bars you saw, some cookies, and pumpkin goat cheese biscuits. To me, that was totally accomplishing something. I have nourished my house mates with protein-laden bars and I have learned how to incorporate these delicious biscuits into breakfast, lunch, and dinner!

Pumpkin Goat Cheese Biscuits

These biscuits are whole wheat, but still very light and fluffy. They have a buttery pumpkin flavor with little notes of goat cheese until you bite into a big chunk and are floored by the delicious combo. :)

Recipe: Makes 7 biscuits

1/2 cups whole wheat white pasty flour

1/2 cup stone ground whole wheat flour

1/2 tbsp raw sugar

1  teaspoons baking powder

1/2 teaspoon baking soda

1/4 teaspoon salt

1/2 cup pumpkin

2 tablespoons cold unsalted butter

5 tbsp goat cheese

1 large egg

1/4 milk

Directions – Preheat oven to 375.In a large bowl, sift together flours, sugar, baking powder, baking soda and salt. Mash butter in with a fork until it is well incorporated and piece-y. Crumble in the goat cheese until combined. In another bowl, stir together the egg, pumpkin, and milk. Pour the wet over the dry and combine with as few swoops of a spatula as possible. Use a 1/4 cup measure to plop dough balls onto a baking sheet. Slightly flatten with your fingers. Bake for 15-17 minutes.

Breakfast idea: Combine 1/2 of an avocado, 1 crumbled biscuit, some goat cheese, sea salt, and 3 scrambled eggs in a bowl and enjoy!

Kept me full for hours.

Lunch idea: Slice a pumpkin goat cheese biscuit in half, lightly toast it, and spread some fruit jam one side. Layer in some turkey or turkey bacon and serve with an arugula side salad.

Benefits:

Pumpkin * An impressive source of vitamins A and C and iron, manganese, and riboflavin! Also is high in fiber and low in saturated fat.

Whole wheat flour * a great source of dietary fiber, niacin, thiamin, B6, folate, pantothenic acid, riboflavin, iron, magnesium, phosphorous, zinc, copper, manganese, and selenium! Make sure to use 100% whole wheat flour or else you are missing out on these vitamins and minerals and almost all of the fiber!

Homemade Protein Bars (that actually taste good)!

I am so excited to share this recipe with all of you! It all started a few days ago when my house mate and I were at Savemart. Chelsea asked me which bar she should buy for breakfast and I told her that I avoid basically all bars in general (except Kind almond macadamia and Perfect Foods bars). I think they tend to be full of mediocre and/or synthetic ingredients and are usually high carbohydrate and low protein. Disheartened, she ended up not buying any. When we got back to the house, I offered to try and make her a bar that was both high protein and not super high calorie so that she could munch on other things throughout the morning. After two trials, I am proud to present my recipe for homemade protein bars!

Each bar has 215 calories, 12 grams of fat (10 of them unsaturated!), 14 grams of carbohydrates, 4 grams of fiber, and 17 grams of protein.

Homemade Vanilla Protein Bars

Recipe: Makes 10 bars

10 tbsp almond butter (or your favorite nut butter)

2 tsp vanilla extract

5 egg whites

5 scoops vanilla whey protein powder (or your favorite flavor, don’t use isolate)

1 cup oats

1/2 cup oat bran

1/2 cup dried, shredded coconut (I used reduced fat for this recipe to increase the fiber)

1/4 cup vanilla almond milk

1 1/2 tbsp pumpkin (optional, I think)

shake cinnamon

stevia to taste

Directions – Preheat the oven to 250. Mix the peanut butter, vanilla extract, and egg whites in a large bowl until smooth and homogenous. Add in the protein powder and stir until well combined. Add the oats, oat bran, shredded coconut, pumpkin, cinnamon, and milk. Stir until well combined. Taste it and if it isn’t sweet enough for you, add a bit of stevia. I didn’t need to because the protein powder was sweetened enough. Pour into 2 greased pie tins (or you can use something square if you want them to be rectangular) and bake until the edges have separated from the tin.

To be honest, I should have paid more attention to how long I baked them for. Between 10 and 15 minutes? They will be soft throughout and a bit gooey in the very center. You don’t want to overcook them because they will be dry and not taste nearly as good, so watch and check them!

Remove from the oven and let cool (you can put them in the fridge to speed process). Cut into 10 bars/slices.

So yummy!

These bars remind me of some of my favorite blogging friends who I know kick ass in the weight room. Ahem Lori, Lindsay, Ms Wood, April, Mimi, and Melisa.

Benefits:

Rolled oats * A prime source of fiber. Also contain potassium, phosphorous, pantothenic acid, and magnesium.

Coconut * coconut gets a bad rap because of its saturated fat content, but its fatty acids are mainly medium-chain triglycerides, not long-chain. The long-chain triglycerides are bad for our cholesterol levels, but coconut has been shown to improve cholesterol levels. Animal studies suggest that medium-chain triglycerides can increase metabolism.

Cinnamon * In one study, after taking 1/4 – 1 tsp cinnamon daily for 40 days, all participants benefitted from a reduction of fasting blood sugar levels, blood triglycerides, and LDL (bad) cholesterol! It is very high in antioxidants and can help stabilize blood sugar levels, which will help prevent an insulin spike, and thus the storage of fat.

Almond butter * A great source of monounsaturated fats! These are the fats that raise HDL (good cholesterol) levels and lower LDL (bad cholesterol) levels!

Gluten, Dairy & Sugar Free: Purely Coconut Muffins!

I, personally, am very tolerant of gluten. You could even say I love gluten because ingredients that contain gluten often have a high fiber content… and we all know I love fiber. However, I have been interested in gluten free and lower carbohydrate baking lately. My biochemistry class has emphasized over and over again how our bodies do not need dietary sugar (glucose). We can make glucose from lactate (from weight lifting or heavy drinking…), amino acids (dietary or – hopefully not – muscle protein), pyruvate, or glycerol (from fat). So, I have been wanting to make more gluten free muffins (like my Lemon Poppyseed) and ever since Heather introduced me to coconut flour, I have had coconut flour muffins on the brain! With a few trials, I have created a gluten free coconut muffin that I have been enjoying every morning with some greek yogurt and shredded coconut!

*Recipe has been updated and improved! 9/10/2011*

GF Coconut Muffins


Recipe: Makes 6-8 muffins

Dry ingredients:

1 cup coconut flour

1  tsp baking soda

(optional: 1/2 cup sugar)

Liquid ingredients:

4 eggs

1 tbsp coconut oil

1 cup coconut milk

sweetener of choice (1 mashed overripe banana, 1/2 cup honey, 1/2 cup coconut nectar, the sugar listed above, or just the stevia listed below – I recommend a combo of liquid sweetener and stevia)

1 tsp vanilla extract

stevia drops, to taste

coconut oil to grease muffin pan

Directions – Preheat the oven to 350. Combine all of the dry ingredients in one bowl and mix. Combine all of the wet ingredients in another bowl and mix. If possible, use room temp milk so that the coconut oil doesn’t harden when you combine them.) Pour the wet over the dry and combine with a spatula. Grease a muffin pan with some coconut oil and add the batter. If you wish, you can sprinkle some shredded coconut over the tops for a pretty effect. Bake at 350 for 30-35 minutes, or until they pass the toothpick test.

Benefits:

Coconut * coconut gets a bad rap because of its saturated fat content, but its fatty acids are mainly medium-chain triglycerides, not long-chain. The long-chain triglycerides are bad for our cholesterol levels, but coconut has been shown to improve cholesterol levels. Animal studies suggest that medium-chain triglycerides can increase metabolism.

Coconut flour * 1 cup contains 40 grams of fiber and 16 grams of protein. It is one of the lowest carb flours you can use!

Eggs * the yolk is where all the nutrients are! It contains tryptophan, selenium, iodine, B vitamins, and phosphorous, many of which are necessary for optimal metabolism. The egg white has 6 grams of complete protein!

Next up: Chocolate Coconut Muffins and COCONUT RUM MUFFINS!

Inspired #2: whole wheat hazelnut & goat cheese biscuits

Emily at Sugar Plum is a culinary genius. Her photos are beautiful and her recipes are always sure to please. I enjoy healthifying them a tad and devouring the products. She recently posted Goat cheese-Hazelnut biscuits and I literally read the post, stood up, and went to bake them.

Goat cheese-Hazelnut Biscuits

See the hunk of goat cheese and hazelnuts?!

These biscuits are PHENOMENAL. I have been having one at every meal! They are so savory and satisfying!

Her recipe with my alterations: Makes about 10 biscuits

1 1/4 cups all purpose whole wheat white pasty flour
3/4 cup whole wheat flour (I used stone ground)
2 1 tablespoons granulated raw sugar
2 1/4 teaspoons baking powder
1 teaspoon baking soda
1/2 teaspoon salt
1/2 cup finely chopped hazelnuts, toasted
8 4 tablespoons cold unsalted butter, cut into small pieces
3/4 1/2 cup crumbled goat cheese
1 large egg
1/3 cup buttermilk milk

Her directions – “In a large mixing bowl, sift together flours, sugar, baking powder, baking soda and salt; whisk in hazelnuts until combined. Knead in butter using two forks or a pastry blender, until butter is well incorporated and mixture starts to clump together; stir in goat cheese until combined. In a large mixing bowl, whisk together egg and buttermilk until well combined. Stir dry ingredients into egg mixture until just combined and a soft dough forms – do not overmix!

Take about 1/4 cup of dough and shape into a ball; place on cookie sheet and flatten slightly to a 1/2-inch thickness. Repeat process with remaining dough. Bake 15-17 minutes or until well risen and golden brown.”

Benefits:

Hazelnuts * a great source of PUFAs and MUFAs which are good for your HDL and LDL levels. They are rich in phytochemicals, B vitamins, protein, fiber, and vitamin E!

Whole wheat flour * unlike refined white flour, whole wheat flour has more B vitamins, fiber, folic acid, calcium, zinc, phosphorous, copper, and iron. Whole grains reduce your risk for diabetes and have also been linked to weight loss and maintaining a lower BMI.

To incorporate these biscuits into a complete lunch, I packed 1 up for class along with a container of sauteed kale, cubed butternut squash, and 4 oz of beef!