I’ll warn you now, this batch of coco-nutty goodness won’t stick around long if you have it up for grabs in the house. I could literally make a batch a week… in fact, I think I did for a little while. They make the perfect grab-and-go snack, and they’re loaded with healthy fats, fiber, nutrients, and protein!
**Note: They’re so good, my shredded unsweetened coconut bag is completely empty… that’s how many times I’ve already made these.
Correct me if I’m wrong, but I think they’re also Paleo friendly & gluten-free?!
Here’s the recipe:
- 1 Egg + 4 egg whites (the four whites can be replaced with 2 whole eggs)
- 1.5 C. Splenda or Stevia (you could substitute regular sugar, too)
- 1/4 C. + 1 tbsp. flour (I chose Bob’s Red Mill coconut flour, but most would work)
- 1/2 C. Brummel & Brown yogurt spread (or butter)
- 1 C. Unsweetened Vanilla or Original Almond Milk
- 1 tsp. Sugar-free Vanilla syrup (or simply vanilla extract!)
- 1 tsp. Apple Cider Vinegar
- 1.5 C. Unsweetened shredded coconut (I like the “Let’s Do Organic” Reduced Fat brand)
Here’s the method:
Preheat your oven to 350ºF. Beat together eggs & Splenda. Add coconut flour, almond milk, Brummel & Brown, vanilla, and vinegar; mix well. Stir in coconut at the end, and then pour into a muffin or brownie pan sprayed with non-stick cooking spray. Bake until the top is golden and the filling is set in the center, about 45 minutes. Store any leftovers in your refrigerator.
As you can see, one of my guys didn’t make it to the oven. The batter is lick-your-lips delicious. I’ve actually made pudding out of this recipe, too! All you have to do is omit the egg (sometimes I don’t, but then I can’t advocate eating it.. hellooo salmonella). You could also alter the cooking time and bake one large crustless coconut cake in a round cake pan!
They aren’t all the visually appealing… and now that I’m looking at these photos, they’re reminding me a bit of mashed potatoes. But don’t worry… the minute you try some, you’ll forget all about what’s on the outside because you’ll be too worried about the drool rolling down your chin while you try to snatch another one from the pan.
After all, you can’t just a book by it’s cover, right? If you do, you’ll surely miss out 😉
Check out the nutrition stats for each one (if separated into 12 servings), according to Sparkpeople:
According to Live Strong’s website, coconut flour has quite a few health benefits!
High in Fiber
Coconut flour contains almost double the amount of fiber found in wheat bran. Fiber has numerous health benefits, from reducing the absorption of sugar into the blood stream, to lowering cholesterol. In fact, according to a study published in the December 2006 issue of “Innovative Food Science & Emerging Technologies,” adding coconut flour to your food intake can significantly reduce your cholesterol levels. It can also reduce your risk of developing heart disease, diabetes and certain types of cancer. Naturopathic Doctor, Bruce Fife, explains that the recommended fiber intake is between 20 to 35 g per day, with very few people even coming close to that amount. He suggests that you add coconut to your daily routine in the amount of a few tablespoons per day. Adding it to your gravies, casseroles, baked goods, or even a dab to a smoothie will significantly raise your fiber intake.
High in Protein
Although coconut flour does not contain the gluten protein, it still has significant protein content. A report from the Coconut Research Center states that coconut flour contains more protein per serving than the other leading flours, such as white, rye or cornmeal. It contains just as much protein as wheat flour, even though it doesn’t contain the gluten protein.
There you have it! Get in your kitchen and make these. They’re a great alternative to cookies this holiday season. You and your waistline will thank me 😉