Sunday, March 30, 2014

Virgin Coconut Oil Candy- Quick and Easy Fat Bombs

This is my newest fat bomb recipe.  I needed a way to get more virgin coconut oil into my diet and my son's diet, but I am low on time.  This took no time at all! These are dairy-free, chock full of coconut, and easy to do. You could substitute carob, if you wish. You can also add a little honey, to smooth out the stevia, if you want.  But I find that honey in fat bombs spike my blood sugar, and make me crave and eat too many.  These should be satisfying.  If you are using another sweetener and feel like you can't get enough, it could be affecting your blood sugar.
PS I am not saying these are the best fat bombs ever, these are good for people used to a low-carb diet, little to no sugar, and like stevia. Makes taking spoonfuls of VCO infinitely easier! Here are my other fat bomb recipes. Also, these may help BF'ing mommies (see below).

Note For Parents (otherwise TMI Alert): I make these "candies" for my little boy to relieve constipation, too.  If you worry about the caffeine in cocoa for your child, use carob. When you use carob, use less sweetener.

Breastfeeding Mamas: These should work as grain-free lactation candies, if you stick to the recipe.  Please let me know in the comments, if you think it does.

Virgin Coconut Oil Candy- Quick and Easy Fat Bombs
makes about 15 very small ones, maybe only 5 big ones.  I used very small silicone molds

4 Tablespoons Virgin Coconut Oil
2 Tablespoons coconut cream
1 Tablespoon fair trade organic cocoa powder (or carob)
1 Tablespoon almond butter
stevia to taste- I used a few drops of liquid vanilla NuNaturals stevia
optional topping: chopped almonds and/or toasted coconut flakes

In a small saucepan on low heat, add the VCO and turn off the heat when it is only halfway melted. Add rest of ingredients (stevia to taste). Whisk with a wire whisk or "stir and smush" with a silicone spatula, until well mixed. The almond butter might take a while.  You don't want to use much heat because you want to keep the virgin properties of the VCO intact by not bringing it above 110 degrees. Using a small spoon, spoon into silicone molds, or small cupcake liners. Top with optional toppings.  Place in freezer until frozen.  You may remove to refrigerator after hardened, if you like.  I keep them in the freezer, but remove them from the molds into a container with a lid.

Wednesday, March 26, 2014

Gluten Free Pancakes

I love pancakes, don’t you? I think this recipe is easy enough to make without getting too crazy with ingredients. You could actually leave out the vanilla and sweetener if you wanted to make it even easier. As for milk, you can substitute water or sparkling water (for more volume). I actually used my cultured raw milk, which is like buttermilk. You’ll see in my picture I used blackberries, but any kind of berries will work. You only need a few, so if you are low-carb you could still eat some.
Now for the syrup… you can use your own judgement. To give you a clue on how natural sweeteners add up, here are some G.I. counts.

Sugar 60 - 65
Pure Maple syrup 54
Honey 58
Coconut Palm Sugar 35
Erythritol 0
Stevia 0

This is re-posted and improved, so there are actually carb counts below (pre-parenting post!)!

Sometimes when I want maple syrup, I boil butter and a splash of maple syrup in a pot. I let it boil up and caramelize before pouring just a touch on my pancakes. But do what you feel comfortable with. Some ideas: For truly low G.I., you could melt butter with 2 – 3 berries, and pour it on top and serve with whip cream, instead of using syrup. Smush the berries a bit and it will make a fruit syrup. Here are more of my topping ideas: Blueberry Syrup with xylitol, Strawberries and cream topping, or Blueberry Jam topping. Happy pancaking!

Gluten Free Pancakes
 serves 2 
 ECC per serving: made with 6 TBLSP cream: 1.7 ECC, with milk: 8.75 ECC per serving, with coco milk: 2.75 ECC

2 organic eggs
4-6 Tablespoons organic milk, cream, or coconut milk – I used cultured raw milk
2 Tablespoons melted butter or high quality coconut oil
1 cup high quality Almond Flour like Honeyville (or could be grainy)
½ teaspoon baking soda
¼ teaspoon sea salt
1 Tablespoon erythritol or 2 teaspoons maple syrup or a few drops of stevia
1 teaspoon vanilla extract
a few berries (optional) (adds 3.5g carbs per Tablespoon)

Beat eggs until fluffy. Add 4 tablespoons (¼th cup) milk/cream and melted butter. Add flour, baking soda, salt, sweetener, and vanilla and beat again to incorporate air in mixture. If mixture is too thick, add the other 2 tablespoons of milk (or water if you are using cream).  Heat oil in skillet on medium. Spoon batter into rounds in skillet, trying to spread each one out a bit, so that they are not too thick. Quickly drop a few berries (if using) on each pancake. Turn to lower heat.  Pancakes will bubble, then the bubbles will break, leaving holes- this is when you know the pancakes are ready for turning. Make sure the middle is cooked before flipping.  Almond flour pancakes brown quite a bit on the bottom so keep your heat low and cook slowly.  Flip and they should be cooked through pretty quickly.