Tag Archives: coconut oil

Cacao-conut Fat Bombs

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I really like fat bombs, they are quite effective for me, because I love sweets and as a vegan eating keto, it’s always a battle to keep those carbs down. Eating a high fat diet with animal products, you get ‘carb freebies’ because animal products have no carbs/no fiber. EVERYTHING plant based (other than straight oil/fat) has carbs in them.

Makes 14

2 TBS Almond Butter
1 TBS Coconut Oil
2 TBS Cacao Butter
2 TBS Coconut Cream
2 TBS Coconut Flour
2 TBS Flax Seed (I used toasted flax)
2 TBS Cacao Powder
6 TBS Coconut Butter
Stevia to taste

7.5g fat
2.4g carb (1.6 fiber) = .8g net carb
1.2g protein

82 calories

If you don’t have cacao butter, you can use coconut oil in it’s place, will still be good that way! Also, if you don’t have flax, you could put in hemp seeds, chopped pecans or even chopped macadamia nuts and still have it be a great fatty treat and not change the carb count much.

 

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Gluten Free Banana Nut Bread

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Yes, I’m alive and the site is still going on, promise!

When I was a kid I LOOOOOOVED when my mom or grandma would make banana nut bread. Funny thing is, my grandma was always trying to make stuff healthier. She would sub out apple sauce for oil, put less sugar in things, etc. We would be excited to eat something then bite into it and pull a face, like “ewww what’s wrong with this?”. Wasn’t ever the case with banana nut bread. My family finds it funny now that I am the healthy one trying to sub stuff out all the time and may have been one of the biggest complainers about her doing it. Interesting how things turn out.

Don’t mind my camera phone pictures! I lost my camera, yet again, so this is what we get to deal with. Don’t let it ruin your idea of the recipe though, because it’s great!!

banana bread loaf

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Makes 1 loaf

4 medium bananas, mashed (leave a good amount of smallish chunks)
3 teaspoons egg replacer, in 4 tablespoons hot water (non-vegan can use 2 eggs)
1/4 cup unrefined coconut oil
1 1/4 cup coconut sugar
1 1/2 cup Gluten Free flour (I used Bob’s Redmill)
2 teaspoons baking powder
1/2 teaspoon baking soda
1/2 teaspoon sea salt
2 teaspoons vanilla extract
1 teaspoon ground cinnamon
1/2 cup chopped walnuts
1/2 cup chocolate chips (optional)

Preheat oven to 350F
In a tiny bowl combine egg replacer and hot water, mix and allow to sit for about 5 min while you prepare the banana mixture.
In a large bowl, peel & add bananas. (You can mash them with a masher, a fork or do it like I did; with my fingers when I peeled the bananas) Next add the coconut oil, coconut sugar & vanilla. Stir until combined, mashing some as well. Add the egg substitute mixture.
Now add dry ingredients except for the nuts & chocolate chips. I make sure that the flour is the last ingredient measured out and added, then mix with a spoon by hand. After completely combined, then add in nuts & chocolate chips.

Grease a 9 inch bread/load pan & add batter. Cook for 45-55 min.
My oven tends to need to cook longer than others (gas oven, plus at sea level) and I baked mine at 55 min. (The batch I made & is in the pics, I prob should have taken out at 53 min)

 

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Caramel Millet

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These little yummies don’t look like anything special, but once you have them, you usually can’t stop eating them. The first time I made them for my mom she jokingly called be “devil child” for making something so yummy and easy to snack on. Its caramel popcorn meets rice krispie treat. The camarel portion can absolutely be used to make some heavenly caramel popcorn!

I’m posting the healthier version, but also the more pricey and a bit more rare ingredients recipe. But, if you go with that I put in parenthesizes, it will turn out just fine and cheaper. Coconut oil acts like vegan butter, and coconut sugar acts like brown sugar in this recipe. So, easily switched. Also, it doesn’t have to be puffed millet, it can be puffed rice, puffed kamut, puffed wheat, or even a rice krispie type cereal.

low glycemic, gf, soy free and vegan caramel puffed millet

pressed into the pan. I generally wait like 1 min after its all pressed, before digging into it!

low glycemic, gf, soy free and vegan caramel puffed millet

kinda like a rice krispie treat meets caramel popcorn.

low glycemic, gf, soy free and vegan caramel puffed millet

 Caramel Puffed Millet Treats

1/4 c coconut oil (can use vegan butter sub)
1/2 c coconut sugar (can use brown sugar)
1/2 c brown rice syrup
1/4 tsp baking soda
1 tsp vanilla extract
5 cups puffed millet (or any other puffed ‘cereal’)
In a small pot over med-low heat add the oil and sugar. Mix well, and add in brown rice syrup. Keep stirring, it will come to a boil, turn heat to low as you are still stirring. Let it boil for 4 min, stirring randomly so it doesn’t stick to the bottom or burn.
Cut the heat & mix in the soda. There will be a chemical reaction when it mixes, so it will bubble up and become a lighter brown. Then mix in the vanilla.
In a brownie pan, pour the puffed millet. Follow up with the caramel sauce and mix it all together. Once the caramel has coated the millet, press it into the pan.
**Sometimes I mix other things into it, like nuts, coconut and or dried fruit. I have mixed in chocolate chips a few times as well, but you have to know they won’t really stay chips, it will turn into more of chocolate streaks, the caramel melts the chocolate. It goes very well being melted on top though, like chocolate frosting!
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