Tag Archives: coconut

Thankful for Date Nut Truffles

Have a vegan attending your Thanksgiving table? These Date Nut Truffles will not only solve your vegan dessert dilemma, but all of your guests and you will love them. They’re also gluten free…for those other guests. I think they’ll make an appearance throughout the holidays in my home. :)

Ingredients:

  • 1 cup walnuts
  • 1/2 cup shelled pumpkin seeds
  • 1/2 cup macadamia nuts
  • 1 1/4 cups unsweetened shredded coconut, 1/4 cup set aside
  • 2 cups pitted dates
  • 2 tablespoons coconut oil
  • 1 teaspoon salt
  • 1 teaspoon vanilla extract
  • 1/4 cup unsweetened cocoa powder

Preparation:

If you like your nuts a little toasty, place the walnuts and pumpkin seeds in an oven at 350 degrees for 7-10 minutes. Let cool, then place walnuts, pumpkin seeds, macadamia nuts, and 1 cup of shredded coconut in a food processor bowl. Pulse until finely crumbed.

Food Processor 1

Add dates, coconut oil, salt and vanilla extract, and pulse again until it’s a moistened consistency.

Food Processor 2                    Food Processor 3

 

Place remaining shredded coconut and cocoa powder in a bowl. Roll about a tablespoon size into a ball and then roll it in the coconut-cocoa mixture until evenly coated. Place truffles on a tray with wax or parchment paper and place in the freezer for at least 30 minutes.

Date Nut Truffles

Take out about 10 minutes before serving. Makes about 20 truffles.

 

She’s So Fresh Watermelon Fresca

watermelon_aqua_fresca3

I don’t know about you, but sometimes I need something other than water to quench my thirst. This cooling watermelon fresca, made with mint and coconut water is hydrating, filling, thirst quenching and really, really yummy. I used the eye ball method to make it, but I’ll try to recreate the experience in a formal recipe.

Ingredients:

  • Watermelon (I used half of a mini watermelon, which was about 2 cups, and made about 2 servings worth. If you use an entire 6-8lb watermelon, you will have many servings worth.)
  • About 1/2 cup coconut water (obviously if you are using more watermelon, use more coconut water)
  • A bunch of mint – I used about 6-10 leaves

Preparation:

  • Cut Watermelon into cubes, toss into blender.
  • Add coconut water and mint leaves and blend.

I really did not find a need to add sweetener. The watermelon is plenty sweet. Lime juice would be a nice addition either as a garnish or in the actual drink.

And since it’s Friday morning, and happy hour somewhere, make it into a cocktail and add 1-2 oz of vodka!

That’s it! Happy drinking!

My New Favorite Morning Muffins

Muffin

I was attending an all weekend, all day seminar that I wasn’t too excited about. I knew I needed to prepare for my early mornings, with a quick and filling breakfast, full of fiber, protein and good grains that would give me sustained energy. And this whole grain, gluten-free, blueberry, chia seed, flax seed, walnut muffin is what I came up with. I used very little coconut sugar in it. In fact, next time, I would add in a couple of chopped dates for added sweetness. I took a basic recipe and customized it with all of these goodies. That’s sometimes a bit tricky to do with baking, because ingredient proportions need to be exact. My grade school arithmetic skills didn’t fail me this time.

Check out the recipe below:

This recipe made 6 muffins. Simply double it for a full dozen. Easy to freeze and defrost!

Ingredients:

  • 1 cup almond flour
  • 1/2 teaspoon baking powder
  • 1/4 teaspoon salt
  • Dash cinnamon and cardamon (optional)
  • 1/4 cup oats (can use gluten free oats if you prefer)
  • 2 tablespoons chia seeds
  • 2 tablespoons flax seeds
  • 1/4 cup chopped walnuts (or any of your favorite nuts)
  • 2 tablespoons coconut sugar
  • 2 eggs
  • 1/4 cup butter, melted (can substitute with oil)
  • 1/4 cup cream (can substitute something lighter if you prefer)
  • 1/2 tablespoon lemon juice
  • 1/2 teaspoon vanilla extract
  • 3/4 cup blueberries (frozen are best, but fresh work too, and you can also use raspberries)
  • Optional: a couple of chopped dates

Directions:

  1. Place 6 muffin liners into a muffin tin. Preheat the oven to 350 degrees F.
  2. In a medium bowl, mix together the wet ingredients. In a larger bowl, mix together the dry ingredients (but not the berries). Add the wet ingredients to the dry ingredients and mix until just combined (do not beat). Finally, add the berries and briefly mix again.
  3. Divide the mixture between the 6 muffin liners (I like to use a big ice cream scoop to do this) and bake for 20-25 minutes until the muffins are golden brown and set in the middle (If a toothpick comes out clean, they are ready). Leave the muffins in the tin on a cooling rack for 5 minutes, and then loosen carefully with a knife before turning out to cool completely.

 

Oh Controversial Coconut Oil – Shall I Love Thee?

coconut_oil

Note: If you get to the bottom of this post, you will find a very yummy recipe!

 

 

 

 

My friend Marieke Klosse-Beeler has a wonderful company, Pamperosity, all about pampering yourself with all natural products. She asked me to share my knowledge in her blog this week about cooking with, as well as the health benefits of coconut oil. She was also kind enough to plug my blog and The Healthy Delectable Web Series, and announce the latest news, my upcoming Cookbook, that I plan to release on kindle later this Fall!

Check out Pamperosity and Marieke’s post about coconut oil HERE!

Coconut Oil went from being the “bad” oil in the 90’s to being hyped as a “cure-all” today.
So, what’s the truth about Coconut Oil?

According to a WebMD article, “Coconut oil contains an unusual blend of short and medium chain fatty acids, primarily lauric (44% ) and myristic (16.8%) acids. It is this unusual composition that may offer some health benefits.”

What does this mean? Because they are smaller, they’re absorbed intact, as opposed to long-chain fats, that have to be broken down in the small intestine.  Smaller and medium-chained fatty acids are delivered directly to the liver to be used for energy.

The other good news is, medium-chain fats don’t store in fat cells to the same extent as long-chain ones. Studies show that medium-chain fats appear to increase calorie burning in the body.

The WebMD article article also states, “Coconut oil, like all saturated fats, should be limited to 7%-10% of calories because it can increase risk for heart disease, according to the AHA and 2010 Dietary Guidelines.”

From my research, coconut oil shouldn’t be replaced with other important oils, such as extra virgin olive oil and grapeseed oils, for our diet, both of which are unsaturated.

Everyone loves a virgin, and according to a 2011 NY Times article, the key to the healthiest variety of coconut oil, is extra virgin. Generally speaking, anything that hasn’t gone through a chemical process is best, and easiest for your body to break down. The “bad fats” are trans fats, which was the proudest of food labels, before gluten free showed up on the market. The lauric acid in coconut oil, (also found in breast milk, by the by) is said to increase levels of good HDL (the good cholesterol). While researchers are skeptical, lauric acid is also said to have possible antibacterial, antimicrobial, antiviral properties. While there is no scientific evidence to prove it, the natural foods community believes these properties can help weight loss, treat digestive issues, skin problems, and perhaps also viruses, like H.I.V.

As for cooking with coconut oil, it has a wonderful mellow, nutty, slightly sweet flavor, and enhances sautéed and roasted veggies, has a high smoke point, and can withstand hotter temperatures, and makes an excellent substitution for baking with animal fats, such as butter and lard. As I stated in the Pamperosity post, coconut oil lends to an excellent flaky pie crust, makes baked good moist, and makes my favorite latest treat, a magic shell for ice cream sundaes (see recipe below).

It is also an excellent moisturizer for skin and hair.

Whether you air on the side of science, or keep up with the latest in the nutritional world, it seems that coconut oil is definitely good for you, in small amounts.

Homemade Two Ingredient Magic Shell magic-shell-2-james-ransom-for-food52(Recipe adapted, and photo borrowed from Food 52)

This is a simple recipe. All you need is 2 parts oil to 3 parts chocolate. So, for 1 cup of magic shell, you will need:

  • 160 grams (about 1 cup) of good quality chocolate chips
  • 100 grams of coconut oil
  • Pinch of salt (optional)

Directions:

  • Combine chocolate and oil into a microwave safe container. Microwave in 30 second intervals until the chocolate melts. Stir to combine all the flavors. (You can also combine ingredients and melt over low heat in a bowl placed over a pot of simmering water) Allow the mixture to cool slightly, and then pour onto your scoop (or scoops) of ice cream!

Enjoy (in moderation)!!

Homemade Coconut Milk

Look, Ma! Homemade Coconut Milk!

Ever since I was introduced to the art of making my own nut milk, I couldn’t bare to buy the boxed variety in stores. The main reason, other than the cost, is that preservatives are added to these milks, to retain freshness for much longer. The only thing I was bummed about was that I didn’t know how to make my own Coconut Milk – until now! This heavenly milk has a pretty short shelf life – 3 to 4 days, so I don’t make a lot at a time. But oh boy, it’s delicious!

Ingredients: coconut_milk

  • 4 cups warm filtered water (water should not be too hot, to retain the natural enzymes found in the coconut meat)
  • 1 cup raw unsweetened shredded coconut
  • 1 teaspoon maple syrup (or sweetener of choice, or no sweetener!)
  • Dash vanilla extract

Directions:

  1. Add ingredients to your blender or vitamix. Blend for about 2-3 minutes, until milk is frothy. Keep your hand on top of the blender while blending, to avoid any messy explosions (yes, that’s what happened to me).
  2. Place a nut milk bag or cheese cloth over a large liquid measuring cup or a bowl. Pour contents in the bag or cheese cloth, and with your hands, squeeze out all the liquid from the pulp. Discard the bag with pulp (or use it for your baking or in your smoothies!), and pour the milk into a glass jar or bottle. Tightly seal and store in the refrigerator. Will keep 3-4 days.

What are the benefits of Coconut Milk, you ask?

Coconut milk is high in enzymes and vitamin E, thiamin, niacin, vitamin B6, folate and panthothenic acid.

It is high in Lauric Acid, a a medium-chain fatty acid that is otherwise only available in human breast milk. Lauric Acid converts into Monolaurin in the human body, which helps destroy fungus, bacteria and viruses.

And most importantly, it’s delicious, and will make you go, Mmm!
Enjoy!

 

 

Sneaky Greens

Sneak your greens in a fix, with a bunch of other delicious and nutritious goodies, in this lovely shake I often make before my morning run. Don’t fear the green. You will hardly notice it’s there, among the coconut and fruity deliciousness. This smoothie makes me feel soooo good!

Ingredients:
4 oz Coconut Milk (any alternative milk will do)
4 oz Coconut Water
4 oz Aloe Juice, or low sugar juice of your liking
About 1 Tablespoon Flax Oil (high lignan is best)
Half Banana
Big handful of greens, like swiss chard or spinach
Other fruit you have handy – fresh and frozen

Combine into a blender (I use my beloved-can’t live without it immersion blender), blend and enjoy!