Thursday, January 31, 2013

Blueberry Pancake Jam



Here's a nice change for your pancakes.  I originally posted a blueberry sauce with xylitol, but I thought I could make it more natural.  Blueberries are low-g.i. and I consider them a good fruit for low-carbers. They have a sweetness already, in my opinion.  This make a loose jam or a thicker sauce.  I made them for my toddler, with bite sized pancakes (I used this recipe).  You can sweeten to taste.

Blueberry Pancake Jam
Makes about a cup.  Stores for about a week, but can be frozen.

1 1/2 cups frozen organic blueberries
filtered water
1 Tablespoon arrowroot powder (can use cornstarch but you'll need more, and won't freeze well)
stevia or honey to taste (I have used 1/4 tsp honey)
whisk
blender
flour sifter so starch doesn't clump
sauce pot
glass jelly jar

With blueberries still in the measuring cup, pour enough water in the cup to cover them and let sit 5 - 10 minutes.  Pour into blend, and blend until thoroughly mixed.  Pour into a pot over high heat until mixture boils. Reduce heat to low and let it reduce to a third or a half. Sift in arrowroot powder and whisk immediately until blended.  Sweeten to taste.  Pour on pancakes and leftovers can be refrigerated in the glass jar for up to a week.




Blueberry Pancake Jam



Here's a nice change for your pancakes.  I originally posted a blueberry sauce with xylitol, but I thought I could make it more natural.  Blueberries are low-g.i. and I consider them a good fruit for low-carbers. They have a sweetness already, in my opinion.  This make a loose jam or a thicker sauce.  I made them for my toddler, with bite sized pancakes (I used this recipe).  You can sweeten to taste.

Blueberry Pancake Jam
Makes about a cup.  Stores for about a week, but can be frozen.

1 1/2 cups frozen organic blueberries
filtered water
1 Tablespoon arrowroot powder (can use cornstarch but you'll need more, and won't freeze well)
stevia or honey to taste (I have used 1/4 tsp honey)
whisk
blender
flour sifter so starch doesn't clump
sauce pot
glass jelly jar

With blueberries still in the measuring cup, pour enough water in the cup to cover them and let sit 5 - 10 minutes.  Pour into blend, and blend until thoroughly mixed.  Pour into a pot over high heat until mixture boils. Reduce heat to low and let it reduce to a third or a half. Sift in arrowroot powder and whisk immediately until blended.  Sweeten to taste.  Pour on pancakes and leftovers can be refrigerated in the glass jar for up to a week.




Wednesday, January 30, 2013

Gluten Free Low Carb Chocolate Chocolate Chip Muffins

Here are some amazingly chocolatey muffins... not very sweet (you can add more sweetness if you like) but very good! Perfect little to-go breakfast with a hard boiled egg.. if you are having some chocolate cravings! It feels totally decadent to eat one of these for breakfast but each one only has about 7 net carbs.


Gluten Free Low Carb Chocolate Chocolate Chip Muffins
makes 6

3 eggs, separated
2 Tablespoons butter or virgin coconut oil, melted
2 Tablespoons cream or coconut milk
1/4 cup erythritol (or 3 Tablespoons sugar sub, or 1/4 cup honey)
1/4 teaspoon salt
1/2 teaspoon vanilla extract, gluten free
1/4 cup cocoa powder
1/4 cup coconut flour (sifted)
1/4 teaspoon baking powder
1/2 of a 3.5 ounce 85% chocolate bar, I used Valrhona, chopped  into chips (directions on this page)

Whip egg whites and set aside in fridge or cool place. In a separate bowl, mix egg yolks, melted butter, cream, vanilla, sweetener (erythritol/honey/sub), and salt. Stir in cocoa, and erythritol. Combine coconut flour with baking powder and sift into batter, stirring quickly so that there are no lumps. Fold in egg whites (go here for tips on doing this in such a sticky batter). Add chips.  Pour into greased muffin tins, the batter should make 6. They won't rise that much, so you can fill each tin to the top. Bake at 375 degrees for 15 minutes. It's okay if the muffins still look slightly dark on the top in the middle of the muffin when you take them out, they will not be undercooked, but will stay moist. Enjoy!!!
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Gluten Free Low Carb Chocolate Chocolate Chip Muffins

Here are some amazingly chocolatey muffins... not very sweet (you can add more sweetness if you like) but very good! Perfect little to-go breakfast with a hard boiled egg.. if you are having some chocolate cravings! It feels totally decadent to eat one of these for breakfast but each one only has about 7 net carbs.


Gluten Free Low Carb Chocolate Chocolate Chip Muffins
makes 6

3 eggs, separated
2 Tablespoons butter or virgin coconut oil, melted
2 Tablespoons cream or coconut milk
1/4 cup erythritol (or 3 Tablespoons sugar sub, or 1/4 cup honey)
1/4 teaspoon salt
1/2 teaspoon vanilla extract, gluten free
1/4 cup cocoa powder
1/4 cup coconut flour (sifted)
1/4 teaspoon baking powder
1/2 of a 3.5 ounce 85% chocolate bar, I used Valrhona, chopped  into chips (directions on this page)

Whip egg whites and set aside in fridge or cool place. In a separate bowl, mix egg yolks, melted butter, cream, vanilla, sweetener (erythritol/honey/sub), and salt. Stir in cocoa, and erythritol. Combine coconut flour with baking powder and sift into batter, stirring quickly so that there are no lumps. Fold in egg whites (go here for tips on doing this in such a sticky batter). Add chips.  Pour into greased muffin tins, the batter should make 6. They won't rise that much, so you can fill each tin to the top. Bake at 375 degrees for 15 minutes. It's okay if the muffins still look slightly dark on the top in the middle of the muffin when you take them out, they will not be undercooked, but will stay moist. Enjoy!!!
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Saturday, January 19, 2013

BEST Fat Bombs



I love fat bombs.  They really help me stay on track.  And, since I have been WAY off track lately, and it's time to start all over, fat bombs are really saving me. What are they? Basically, they are little chocolate (in this case) truffles that are primarily made up of good fat, used to stop cravings for carbs in their tracks.  The virgin coconut oil gives you energy, and helps regulate your thyroid and adrenals, which is a bonus.  The fats from coconut oil, and especially from pastured grass-fed cow's butter will really satisfy you.  Since good fat is good for you, helping your brain and your body, these will actually help you burn fat if you stay away from the carbs.

Why eat grass-fed dairy? Here's a good article, explaining about CLA, the anti-cancer fat only found in dairy from grass-fed (naturally fed) cows.  Check it out at grassfedtraditions.com, if you don't know about it!

My first two fat bombs.. chocolate and lemon, were both dairy free, by the way, so if you can't have dairy, go on over to those two posts.

I made these with peanut butter, but I also tried a batch with coconut butter (ground coconut like nut butter, I used Artisana brand which is yummy).  Sometimes fat bombs separate in the freezer, leaving a white top to your fat bomb. This happened to my coconut butter version a few days ago, and it was even better... so no worries. I suspect I added 2 extra Tablespoons of coconut oil on accident, when my toddler sweetly distracted me.

I use either mini muffin papers, which I lay inside a tin mini cupcake pan.  However, if you have a mini -muffin silicone pan, that is even easier.  I like HIC brand, it has no silicone smell/taste to baked goods.
I used NuNaturals stevia, which is half as sweet as other brands.  So start with very little and work up to taste- your taste buds might be different than mine.  Write down how much you used and which brand (also post here!) so you will remember what you did for next time- then it's faster to make.

Best Fat Bombs Ever
makes around 16

2 Tablespoons grass-fed butter like Smjör or Kerrygold
3 Tablespoons grass-fed cream
1 Tablespoon raw honey (optional)
3 Tablespoons cocoa powder
2 Tablespoons organic peanut butter OR coconut butter
6 Tablespoons virgin coconut oil
2 Tablespoons ground nuts, I used pecans
1 Tablespoon shredded coconut
1/4 teaspoon NuNaturals powdered stevia, or very little of another brand, to taste
1/2 teaspoon vanilla extract
silicone mini-muffin pan or regular with mini paper baking cups or silicone molds

First, if your coconut oil is not at a liquid state, you should melt it without destroying its virgin state. I heat a pan of water with a candy or meat thermometer until it gets to 120˚F.  Then, I turn it off and set the jar of virgin coconut oil in it and let it sit until it's melted inside.

In a medium saucepan over low heat, melt butter, honey (if using), cocoa powder, and peanut butter (if using).  Use a whisk to mix all together, if necessary.  Turn off heat and add in coconut oil, coconut butter (if using), cream, nuts, coconut, and stevia (to taste, start out small). Stir until all mixed in together, then add vanilla. Pour into molds/pan/papers and freeze for 10 minutes (if using a silicone pan, put on a cookie sheet so it won't bend and spill).  Then, transfer to refrigerator for 15 minutes.  Pop out of silicone molds or pull them out by the cupcake papers and store in refrigerator in a sealed container.  Eat whenever you have a carb craving!!



  


BEST Fat Bombs



I love fat bombs.  They really help me stay on track.  And, since I have been WAY off track lately, and it's time to start all over, fat bombs are really saving me. What are they? Basically, they are little chocolate (in this case) truffles that are primarily made up of good fat, used to stop cravings for carbs in their tracks.  The virgin coconut oil gives you energy, and helps regulate your thyroid and adrenals, which is a bonus.  The fats from coconut oil, and especially from pastured grass-fed cow's butter will really satisfy you.  Since good fat is good for you, helping your brain and your body, these will actually help you burn fat if you stay away from the carbs.

Why eat grass-fed dairy? Here's a good article, explaining about CLA, the anti-cancer fat only found in dairy from grass-fed (naturally fed) cows.  Check it out at grassfedtraditions.com, if you don't know about it!

My first two fat bombs.. chocolate and lemon, were both dairy free, by the way, so if you can't have dairy, go on over to those two posts.

I made these with peanut butter, but I also tried a batch with coconut butter (ground coconut like nut butter, I used Artisana brand which is yummy).  Sometimes fat bombs separate in the freezer, leaving a white top to your fat bomb. This happened to my coconut butter version a few days ago, and it was even better... so no worries. I suspect I added 2 extra Tablespoons of coconut oil on accident, when my toddler sweetly distracted me.

I use either mini muffin papers, which I lay inside a tin mini cupcake pan.  However, if you have a mini -muffin silicone pan, that is even easier.  I like HIC brand, it has no silicone smell/taste to baked goods.
I used NuNaturals stevia, which is half as sweet as other brands.  So start with very little and work up to taste- your taste buds might be different than mine.  Write down how much you used and which brand (also post here!) so you will remember what you did for next time- then it's faster to make.

Best Fat Bombs Ever
makes around 16

2 Tablespoons grass-fed butter like Smjör or Kerrygold
3 Tablespoons grass-fed cream
1 Tablespoon raw honey (optional)
3 Tablespoons cocoa powder
2 Tablespoons organic peanut butter OR coconut butter
6 Tablespoons virgin coconut oil
2 Tablespoons ground nuts, I used pecans
1 Tablespoon shredded coconut
1/4 teaspoon NuNaturals powdered stevia, or very little of another brand, to taste
1/2 teaspoon vanilla extract
silicone mini-muffin pan or regular with mini paper baking cups or silicone molds

First, if your coconut oil is not at a liquid state, you should melt it without destroying its virgin state. I heat a pan of water with a candy or meat thermometer until it gets to 120˚F.  Then, I turn it off and set the jar of virgin coconut oil in it and let it sit until it's melted inside.

In a medium saucepan over low heat, melt butter, honey (if using), cocoa powder, and peanut butter (if using).  Use a whisk to mix all together, if necessary.  Turn off heat and add in coconut oil, coconut butter (if using), cream, nuts, coconut, and stevia (to taste, start out small). Stir until all mixed in together, then add vanilla. Pour into molds/pan/papers and freeze for 10 minutes (if using a silicone pan, put on a cookie sheet so it won't bend and spill).  Then, transfer to refrigerator for 15 minutes.  Pop out of silicone molds or pull them out by the cupcake papers and store in refrigerator in a sealed container.  Eat whenever you have a carb craving!!



  


Tuesday, January 15, 2013

"Breaded" Bay Scallops

This is a recipe from a friend that I updated to gluten-free.. this is an appetizer portion for two, but you can easily increase the portion. You may use herbed butter, or just regular butter.  I've done both.  You can also add a little lemon juice at the end, but I like ours without.

Melissa from Satifying Eats has a new cookbook, that is great! I love it!!  I highly recommend it. It is really a complete grain-free sugar-free cookbook, with everything you can think of. For this dish, I used the Bread-less Bread Crumbs from her book. There is a similar recipe on her blog, that I linked to, below (parsley omitted, although sounds like it would be tasty if you have them!).

I apologize for the picture- my camera seems to be needed a battery replaced, it didn't focus correctly and the scallops didn't last long enough for another picture!!  They are so tasty!

Half the recipe - a generous serving!

Gluten Free "Breaded" Bay Scallops

serves 2-3 as an appetizer

1/2 lb bay scallops
2 Tablespoons Kerrygold herbed butter or plain butter [grass-fed/non GMO like Kerrygold or Smjör]
splash white wine (optional but yummy. alcohol will likely cook off)
2- 3 Tablespoons Breadless Bread Crumbs from Satisfying Eats

Preheat the oven to 400˚F.  In a small baking dish or pie tin, spread around a few thinly sliced pats of butter. You can use a little more than 2 Tablespoons, if you like. Place dish in oven to melt butter.  Remove, and add a splash of white wine.  Put your scallops in a single layer on top, and stir to get the butter all over the scallops, but keep them in a single layer.  Sprinkle the "bread crumbs" lightly on top of the scallops.  Bake for 12 - 18 minutes until done - scallops will be opaque, and breadcrumbs golden.   Serve immediately.

Let me know if you enjoyed this recipe and any tweaks you made to it, and how it came out! Thanks!!

If you are on Facebook, join the discussions with us! I hope to post recipes more often, but have been very busy lately with singing, teaching, and most importantly... Mommy-ing!!

"Breaded" Bay Scallops

This is a recipe from a friend that I updated to gluten-free.. this is an appetizer portion for two, but you can easily increase the portion. You may use herbed butter, or just regular butter.  I've done both.  You can also add a little lemon juice at the end, but I like ours without.

Melissa from Satifying Eats has a new cookbook, that is great! I love it!!  I highly recommend it. It is really a complete grain-free sugar-free cookbook, with everything you can think of. For this dish, I used the Bread-less Bread Crumbs from her book. There is a similar recipe on her blog, that I linked to, below (parsley omitted, although sounds like it would be tasty if you have them!).

I apologize for the picture- my camera seems to be needed a battery replaced, it didn't focus correctly and the scallops didn't last long enough for another picture!!  They are so tasty!

Half the recipe - a generous serving!

Gluten Free "Breaded" Bay Scallops

serves 2-3 as an appetizer

1/2 lb bay scallops
2 Tablespoons Kerrygold herbed butter or plain butter [grass-fed/non GMO like Kerrygold or Smjör]
splash white wine (optional but yummy. alcohol will likely cook off)
2- 3 Tablespoons Breadless Bread Crumbs from Satisfying Eats

Preheat the oven to 400˚F.  In a small baking dish or pie tin, spread around a few thinly sliced pats of butter. You can use a little more than 2 Tablespoons, if you like. Place dish in oven to melt butter.  Remove, and add a splash of white wine.  Put your scallops in a single layer on top, and stir to get the butter all over the scallops, but keep them in a single layer.  Sprinkle the "bread crumbs" lightly on top of the scallops.  Bake for 12 - 18 minutes until done - scallops will be opaque, and breadcrumbs golden.   Serve immediately.

Let me know if you enjoyed this recipe and any tweaks you made to it, and how it came out! Thanks!!

If you are on Facebook, join the discussions with us! I hope to post recipes more often, but have been very busy lately with singing, teaching, and most importantly... Mommy-ing!!

Saturday, January 12, 2013

Gluten Free Sugar Free Banana Cream Pie (so easy!)

This is not a traditional banana cream pie.  There is no custard or long period of stove cooking.  It's quick, light, and easy.  It has an amazing mouth feel.  Sometimes you just have to have bananas.  I know they are not low-carb, but I do believe they are nutritious and nice for a once in a while treat.

This pie has no sugar at all and is only made with stevia.  If you think you dislike stevia, I ask you to try it again.  It really is the best choice for sweeteners.  If you can handle a little corn (maltodextrin), NuNaturals is completely free of any bitter taste, although less sweet, so you'd need to use twice as much (1/2 teaspoon for 1/2 cup sugar).  Pies are the easiest desserts to make with stevia since they don't rise, like cake.  This pie is low sweetness.  You can increase the stevia from a 1/2 teaspoon to up to one teaspoon, and you could even add honey or erythritol to the cream cheese mixture, if you want to make it sweeter. I added the insides of a small vanilla bean once, too, and it was delish! (I still used the extract).

Here's a banana cream pie that you can give your children and feel good about... use ripe bananas- with little brown dots on the skin- they have a lot less starch, and they taste and digest better. Please comment and let me know what you think!  I love comments on this page, too!
A big thank you to all my readers, I am so glad you like my recipes and we can all journey into better health together!!!
Rachel


Gluten Free Sugar Free Banana Cream Pie (so easy!)

crust: chocolate pie crust link, regular pie crust link (I like chocolate, but you may not...) 

filling:
16 ounces (2 bricks) organic cream cheese (or even better, cultured raw cream cheese from a local farmer), softened
1 1/2 cups heavy cream
1/2  teaspoon vanilla extract
3 - 4 ripe bananas: 2 mashed, the rest sliced
1/2- 1 teaspoon NuNaturals Stevia or start with 1/4 teaspoon of another brand and work up to taste

Make one of the pie crusts that I link to above.  When crust is cooled, place one layer of sliced bananas on the bottom.

In a medium sized bowl, whip cream to soft peaks.  Add stevia and vanilla, mix well,  and set aside in fridge.  In another bowl, whip cream cheese and mashed bananas.  Fold in the whipped cream mixture. Pour into cooled pie crust lined with banana slices and chill for about 30 minutes to an hour.  You can garnish with banana slices, chocolate curls or chocolate cookie crumbs.

Gluten Free Sugar Free Banana Cream Pie (so easy!)

This is not a traditional banana cream pie.  There is no custard or long period of stove cooking.  It's quick, light, and easy.  It has an amazing mouth feel.  Sometimes you just have to have bananas.  I know they are not low-carb, but I do believe they are nutritious and nice for a once in a while treat.

This pie has no sugar at all and is only made with stevia.  If you think you dislike stevia, I ask you to try it again.  It really is the best choice for sweeteners.  If you can handle a little corn (maltodextrin), NuNaturals is completely free of any bitter taste, although less sweet, so you'd need to use twice as much (1/2 teaspoon for 1/2 cup sugar).  Pies are the easiest desserts to make with stevia since they don't rise, like cake.  This pie is low sweetness.  You can increase the stevia from a 1/2 teaspoon to up to one teaspoon, and you could even add honey or erythritol to the cream cheese mixture, if you want to make it sweeter. I added the insides of a small vanilla bean once, too, and it was delish! (I still used the extract).

Here's a banana cream pie that you can give your children and feel good about... use ripe bananas- with little brown dots on the skin- they have a lot less starch, and they taste and digest better. Please comment and let me know what you think!  I love comments on this page, too!
A big thank you to all my readers, I am so glad you like my recipes and we can all journey into better health together!!!
Rachel


Gluten Free Sugar Free Banana Cream Pie (so easy!)

crust: chocolate pie crust link, regular pie crust link (I like chocolate, but you may not...) 

filling:
16 ounces (2 bricks) organic cream cheese (or even better, cultured raw cream cheese from a local farmer), softened
1 1/2 cups heavy cream
1/2  teaspoon vanilla extract
3 - 4 ripe bananas: 2 mashed, the rest sliced
1/2- 1 teaspoon NuNaturals Stevia or start with 1/4 teaspoon of another brand and work up to taste

Make one of the pie crusts that I link to above.  When crust is cooled, place one layer of sliced bananas on the bottom.

In a medium sized bowl, whip cream to soft peaks.  Add stevia and vanilla, mix well,  and set aside in fridge.  In another bowl, whip cream cheese and mashed bananas.  Fold in the whipped cream mixture. Pour into cooled pie crust lined with banana slices and chill for about 30 minutes to an hour.  You can garnish with banana slices, chocolate curls or chocolate cookie crumbs.

Tuesday, January 8, 2013

Coffee Cake!


I looove coffee cake.  This recipe has a few options.  You can make this gluten-free coffee cake dairy-free and you can also make it kid-friendly with honey instead of erythritol.  I have made it many different ways. My whole family loves this recipe, and I hope you enjoy it too!  I also think they would make great cupcakes, thought I haven't tried it yet... let me know if you do!

The one I made today (in the pic) was the kid-friendly recipe so it is a darker color because of some darker honey I used. I used coconut milk and expeller pressed coconut oil.  In the topping, I used mostly pecan meal + some ground walnuts for a little more crunch.  I used Penzey's brand cake spice... which is a mix of cinnamon, star anise, nutmeg, allspice, ginger, and cloves.  I love the taste of this spice.  If you don't have cake spice, just use more cinnamon.

TIP: If you are making this with coconut oil, make sure your egg yolks are room temperature OR beat quickly the egg yolks and oil first so that it doesn't harden back up on you and mess up your batter.  This has happened to me countless times, then I have to wait for the whole batter to get above 72˚F to get it blended well.


Gluten Free (Dairy Free) Coffee Cake

6 Tablespoons butter, melted and slightly cooled (or coconut oil)
6 eggs, separated
2 Tablespoons whole milk or coconut milk
½ cup erythritol or 3 Tablespoons honey
¾ teaspoon NuNaturals Stevia or half as much different brand
½ teaspoon cake spice (or ½ teaspoon more cinnamon)
½ teaspoon cinnamon
½ teaspoon vanilla
1 teaspoon sea salt
½ cup coconut flour
½ teaspoon baking powder

Filling
mix together:
½ cup ground nuts or nut flour or mixture
2 teaspoons cinnamon
2 teaspoons coconut palm sugar
½ teaspoon NuNaturals stevia or half as much other brand (to taste)

Grease well a 9 x 5 bread pan and line the bottom with parchment paper.  Whip egg whites in a clean and dry bowl until soft peaks form, set aside. 

In a separate bowl, blend together melted butter or coconut oil & egg yolks.  Add milk, erythritol, stevia, cake spice, salt, and vanilla and mix ingredients well.  Combine coconut flour and baking soda and sift into ingredients, while mixing well to ensure no lumps. Add a 1/3rd of egg whites to soften the batter, then fold in rest.  Pour a small amount of batter in the prepared pan to cover the bottom, then sprinkle half the filling.  Pour the rest of the batter.  Add the rest of the filling on top. Bake at 400 degrees F (205 C) for 17 - 25 minutes. Cool.




Coffee Cake!


I looove coffee cake.  This recipe has a few options.  You can make this gluten-free coffee cake dairy-free and you can also make it kid-friendly with honey instead of erythritol.  I have made it many different ways. My whole family loves this recipe, and I hope you enjoy it too!  I also think they would make great cupcakes, thought I haven't tried it yet... let me know if you do!

The one I made today (in the pic) was the kid-friendly recipe so it is a darker color because of some darker honey I used. I used coconut milk and expeller pressed coconut oil.  In the topping, I used mostly pecan meal + some ground walnuts for a little more crunch.  I used Penzey's brand cake spice... which is a mix of cinnamon, star anise, nutmeg, allspice, ginger, and cloves.  I love the taste of this spice.  If you don't have cake spice, just use more cinnamon.

TIP: If you are making this with coconut oil, make sure your egg yolks are room temperature OR beat quickly the egg yolks and oil first so that it doesn't harden back up on you and mess up your batter.  This has happened to me countless times, then I have to wait for the whole batter to get above 72˚F to get it blended well.


Gluten Free (Dairy Free) Coffee Cake

6 Tablespoons butter, melted and slightly cooled (or coconut oil)
6 eggs, separated
2 Tablespoons whole milk or coconut milk
½ cup erythritol or 3 Tablespoons honey
¾ teaspoon NuNaturals Stevia or half as much different brand
½ teaspoon cake spice (or ½ teaspoon more cinnamon)
½ teaspoon cinnamon
½ teaspoon vanilla
1 teaspoon sea salt
½ cup coconut flour
½ teaspoon baking powder

Filling
mix together:
½ cup ground nuts or nut flour or mixture
2 teaspoons cinnamon
2 teaspoons coconut palm sugar
½ teaspoon NuNaturals stevia or half as much other brand (to taste)

Grease well a 9 x 5 bread pan and line the bottom with parchment paper.  Whip egg whites in a clean and dry bowl until soft peaks form, set aside. 

In a separate bowl, blend together melted butter or coconut oil & egg yolks.  Add milk, erythritol, stevia, cake spice, salt, and vanilla and mix ingredients well.  Combine coconut flour and baking soda and sift into ingredients, while mixing well to ensure no lumps. Add a 1/3rd of egg whites to soften the batter, then fold in rest.  Pour a small amount of batter in the prepared pan to cover the bottom, then sprinkle half the filling.  Pour the rest of the batter.  Add the rest of the filling on top. Bake at 400 degrees F (205 C) for 17 - 25 minutes. Cool.