Pina Colada Pancakes

Pina Colada Pancakes

Serves 11

  20 sugar calories per pancake w/topping

8 sugar calories per pancake without topping

Ingredients

§  6  - eggs (2 egg and 4 egg whites)

§  1 Tbs – Flaxseed (soaked in 3 Tbs of water for 10 minutes)

§  1/2 cup - Unsweetened Coconut Milk

§  ½ Cup – Pineapple Pureed use fresh – 43 sugar calories

§  1/4 Cup – “Dole” Crushed Pineapple in 100% Pineapple juice – 36 sugar calories

§  1 Tbs  - Coconut Sugar – 48 sugar calories

§  1/2 cup -  Coconut Flour

§  1 tsp -  baking soda

§  1 Scoop - Vanilla Whey Protein

§  Sweetened Coconut Flakes

§  Coconut Milk in a can, placed in fridge previous night and do not shake because cream has to separate from the water.  40 sugar calories

§  11 Sweet Cherries – Put 1 on top of each pancake – 55 sugar calories

§  Coconut Spray

Instructions

1)    Mix in eggs, milk, flaxseed, pureed pineapple.

2)    In a separate bowl whisk together the following ingredients: coconut flour, coconut sugar, baking soda, and vanilla whey protein.

3)    Whisk together the wet mixture with the dry until the coconut flour is completely mixed into the batter.

4)    Scoop out thick coconut cream from can. Whisk together  "gently" the coconut cream with crushed pineapple. Put back in fridge till pancakes are done. 

5)    Spray pan with coconut oil. Pour batter to create pancakes that are about 3 inches in diameter.

6)    Cook for approximately 3 minutes, flip and cook an additional 2-3 minutes.

7)    Let cool, then top with pineapple whipped cream, sprinkle with coconut flakes, and place 1 cherry on top.

Enjoy!

Chocolate Avocado Muffin

Chocolate Avocado Muffin

23 Sugar Calories

Bake at 400 for 15 minutes

Dry Ingredients

·         ¼ Cup – Coconut Sugar

·         ½ Cup – Coconut Flour

·         1 Scoop – Vanilla Whey

·         ¼ Cup  – Cocoa Powder

·         2 Tsp – Baking Powder

·         1 Tsp – Baking Soda

·         ½ Tsp – Salt

Wet Ingredients

·         ½ Cup – Coconut Oil, Will harden in cold milk

·         2/3 Cup – Coconut Milk, warmed up a little in microwave around 40 seconds depending on Microwave

·         1/3 Cup – Total Fage Greek Yogurt, Warmed up in microwave like milk

·         1 Tbs – Flaxseed (soaked in 3 Tbs of water for 10 minutes)

·         4 Egg Whites – Room Temp

·         1 Cage Free Egg – Room Temp

·         1 Ripe Avocado Smashed

Other Ingredients

·         1 Tbs – Mini Chocolate Chips or Chop up an 86% Cocoa Bar

Directions

Mix together Flaxseed and water then set aside. Then whisk together dry ingredients, then the wet ingredients.  Whisk together the dry and wet ingredients. Stir in the chocolate chips or bar.

Bake for 15 minutes or until toothpick comes out clean.

Enjoy!

Carrot Cake Muffin Surprise

Carrot Cake Muffin Surprise

Ingredients

1)       2 ¼ Cup - Almond Flour

2)      ½ Cup – Raw Coconut Sugar

3)      1 ½ Tsp – Baking Powder

4)      ¼ Tsp – Baking Soda

5)      1 ½ Tsp – Ground Cinnamon

6)      ¾ Tsp – Ground Ginger

7)      ¾ Tsp – Salt

8)      1 Egg

9)      1 Egg White

10)   1/3 Cup – Virgin Coconut Oil

11)    ¾ Cup – Unsweetened Almond Milk

12)   2 Medium Carrots Grated

Filling

1)       8 oz Pkg – Lowfat Cream Cheese

2)      2 Tsp – Raw Coconut Sugar

3)      1 Scoop – Vanilla Whey Powder

4)      2 Tsp – Pure Vanilla Extract

Directions

Preheat oven to 400

Mix together the filling using a fork; set aside. Whisk the dry ingredients together first and in a separate bowl mix together the wet ingredients. Add the wet ingredients slowly into the bowl of dry  ingredients; whisk till lumps are gone. Then add carrots last.

Line each muffin pan with cupcake liners. Scoop 2 Tbs of batter into each cup. Then scoop around 1 Tbs of filling into the center of each. Top it off with 2 Tbs of batter. Bake for 20 minutes or until toothpick comes out clean. Make sure and stick the toothpick on the side of the cupcake not the center.  

Enjoy!

Heavenly White Chocolate Coconut Pancakes

Heavenly White Chocolate Coconut Pancakes

Serves 9

10 sugar calories

§  6  - eggs (2 egg substitute and 4 egg whites)

§  1 cup -  coconut milk

§  2 teaspoons  - vanilla extract

§  1 Tbs  - Coconut Sugar

§  1/2 cup and 2 Tbs -  Coconut Flour

§  1 teaspoon -  baking soda

§  1 Scoop - Vanilla Whey Protein

§  1 Tbs - White Chocolate Chips

§  Sweetened Coconut Flakes

§  Whip Cream

§  Coconut Spray

Instructions

1)    Beat eggs in a stand mixer until frothy. Mix in milk, vanilla, and protein.

2)    In a separate bowl whisk together the following ingredients: coconut flour, baking soda, sea salt.

3)    Whisk together the wet mixture with the dry until the coconut flour is completely mixed into the batter.

4)    Spray pan with coconut oil. Pour batter to create pancakes that are about 3 inches in diameter. If the batter seems too thin you may need to add a small amount of coconut flour to achieve the desired consistency.

5)    Cook for approximately 3 minutes, flip and cook an additional 2-3 minutes.

Let cool, then top with whip cream and sprinkle with coconut flakes

Enjoy!

Pumpkin Coconut Muffins

Coconut Flour Bread

Approximate Sugar Calories - 8 

Serves 8
(Depending on how big the slices are)

Preheat oven to 350

Mix Together Wet Ingredients:

• 4 Tbs - Flaxseed
• Mix in 6 oz. of water and let sit for 10 minutes before combining with the rest of ingredients
• 4 Eggs
• 1/2 Cup - Coconut Oil
• 1/4 Cup - Coconut Milk

Mix Together Dry Ingredients:

• 1 Cup - Flour
• 1 Tsp - Coconut Sugar
• 1 Tsp - Baking Soda (not sure if needed)

Mix all ingredients together. Spray a 9 x 5 loaf dish with Spectrum's Coconut Spray before pouring into pan. Bake for 40 minutes. Let cool before serving. My bread ended up stuck to the bottom. Maybe if some flour was added to the bottom beforehand then it wouldn't stick. I will give an update when I make another batch.

I enjoyed my bread with peanut butter or butter with cinnamon sprinkled on it. Very Tasty!

Stuffed Cabbage Rolls

Total Sugar Calories - 0

For the Sauce:

• 2 (28-ounce) cans crushed tomatoes and their juice (Make sure and choose the one with the less amount in Total Carbs)
•  1 large head green cabbage, including outer leaves

For the Filling:

• 2 1/2 pounds ground Turkey
• 3 extra-large eggs, lightly beaten
• 1/2 cup finely chopped yellow onions
• 1/2 cup Almond Flour
• 1/2 cup uncooked *Cauliflower Rice
•  1 teaspoon minced thyme leaves
•  1/2 teaspoon freshly ground black pepper

Top with your favorite cheese… I used Pepper Jack Cheese.

Directions:

For the sauce, Puree the tomatoes and set aside.

Meanwhile, bring a large pot of water to a boil. Remove the entire core of the cabbage with a paring knife. Immerse the head of cabbage in the boiling water for a few minutes, peeling off each leaf with tongs as soon as it s flexible. Set the leaves aside. Depending on the size of each leaf, you will need at least 14 leaves.

For the filling, in a large bowl, combine the ground turkey, eggs, onion, almond flour, cauliflower rice, thyme, salt, and pepper. Add 1 cup of the sauce to the meat mixture and mix lightly with a fork.

Preheat the oven to 350 degrees F.

To assemble, place 1 cup of the sauce in the bottom of a 11 x 14 pan. Place 1/3 to 1/2 cup of filling in an oval shape near the rib edge of each leaf and roll up toward the outer edge, tucking the sides in as you roll. Place half the cabbage rolls, seam sides down, over the sauce. Add more sauce and more cabbage rolls alternately until you've placed all the cabbage rolls in the pot. Pour the remaining sauce over the cabbage rolls. Cover the dish with foil and bake for 1 hour or until the meat is cooked. Add the cheese after it’s done cooking. Put it back into the oven for an additional 10 minutes or until cheese is melted.  Serve hot

*Clean Cauliflower then pat dry. Break off pieces to be ground up in a food processor. Final product looks like rice.

Chocolate Coconut Cupcakes

Approximate Sugar Calories - 26

(Makes 12 Cupcakes)

Preheat oven 350

Mix Together Dry Ingredients:

• 1/2 Cup + 2 Tbs - Coconut Flour
• 1/2 Tsp - Baking Soda
• 2 Tbs - Cocoa Powder
• 1/2 Cup - Coconut Sugar

Mix Together Wet Ingredients:

• 4 - Eggs
• 1 Cup - Coconut Milk
• 2 Tsp - Pure Vanilla Extract
• 2 Tbs - Flaxseed
• Mix Flaxseed in 6 Tbs of water and let sit for 10 minutes before mixing with other ingredients. 

Mix together all ingredients. Then scoop about 1/4 cup into each lined cupcake holder. Bake for 25 minutes.  And now it's time to put together the icing. 

Mix together the following items: 

• 1 Pkg - Light Cream Cheese
• 1 Container - Cool Whip Slightly Frozen
• 1 Tbs - Cocoa 
• 1 Tbs - Shortening

I used handheld mixer. Once mixed put back in fridge till cupcakes are cool or until you're ready to serve. 

Enjoy!!