Baked Goods

Pumpkin Spice Banana Muffins-Coconut Flour

20130731-130515.jpg
Oh boy. This is torture😟 so I just baked Pumpkin #coconutflour muffins to bring with me to Chicago tomorrow (for my 3 day trip) as little snacks at my shoots, but I can’t have any because I made exactly the amount I needed😩THEY SMELL SO GOOD! I guess I will have to wait until tomorrow to try them😞 anyway! Here’s the recipe for these babies!
Makes 6 Muffins
Recipe:
• 5 Tbs Coconut Flour
• ½ ripe Banana
• 1 Tbs Unsweetened Applesauce
• 6 Egg Whites
• ¼ Cup Pumpkin Puree
• 5 Packets Stevia
• ½ Tsp Baking Soda
• ½ Tsp Cinnamon
• ¼ Tsp Nutmeg
• ¼ Tsp Ginger
Directions:
1. Preheat oven to 375 degrees Fahrenheit
2. Blend all ingredients
3. Let batter sit for 3 minutes
4. Distribute into muffin tin with liners
5. Bake for 25 minutes
Macros (per Muffin):
60 Calories
0.5 g Fat (0.5 Sat)
7.5 g Carb (3 Fiber, 2 Sugar)
6 g Protein

Advertisements
Baked Goods, Microwave Muffins/Cakes

Coffee Mug Cake-Coconut Flour

20130728-152208.jpg
I have loved Coffee cake my entire life, so why not make a clean version?
Makes 1 Cake
Recipe:
• 1 Tbs Coconut Flour
• 2 Egg Whites
• 1 Tbs Unsweetened Applesauce
• 1 Tbs Unsweetened Almond Milk
• ½ Tsp Vanilla
• ¼ Tsp Cinnamon
Crumble Recipe:
• 1 Tsp Coconut Flour
• ½ Tsp Cinnamon
• ½ packet Stevia
• 1 Tsp Unsweetened Applesauce
Directions:
1. Blend all Cake ingredients and let sit for 3 minutes
2. Mix all crumble ingredients
3. Transfer Cake batter into a bowl sprayed with Non-Stick Spray
4. Microwave for 45 seconds
5. Take bow out of microwave
6. Sprinkle crumble on top of cake
7. Cook Cake (with Crumble) for another 2 minutes
Macros:
185 Calories
2.5 g Fat (2 Sat)
22.5 g Carb (10.5 Fiber, 5 Sugar)
19 g Protein

Baked Goods, Dessert

Chocolate Mini Whoopie Pies-Coconut Flour

20130726-204917.jpg
Serves 1(makes 3 mini whoopie pies)
Recipe:
• 2 Egg Whites
• 1 Tbs Coconut Flour
• 1 Tsp Unsweetened Coco Powder
• 2 Packets Stevia
• 1 Tbs unsweetened Applesauce
• ½ Tsp Baking Powder
Directions:
1. Blend all ingredients
2. Let batter sit for 3 minutes
3. Spray Whoopie Pie maker with Non-Stick Spray
4. Cook in maker
5. Let cool

Macros (3 Whoopie Pies)
70 Calories
1 g Fat (1 Sat)
8 g Carb (4 Fiber, 1.5 Sugar)
9 g Protein

Cream cheese filling recipe:
2 tbs fat free/low fat cream cheese
3 drops vanilla extracts
1/4 packet stevia

Baked Goods, Dessert, Microwave Muffins/Cakes

Chocolate Mug Muffin-Coconut Flour

20130724-224719.jpg
makes 1 Muffin
Recipe:
• 1 Tbs Coconut Flour
• 2 Tsp Unsweetened Coco Powder
• 1 Tbs Unsweetened Almond Milk
• 1 Tbs Unsweetened Applesauce OR Plain Greek Yogurt
• 2 Egg Whites
• ½ Tsp Vanilla Extracts
• ¼ Tsp Baking Powder
Directions:
1. Blend all ingredients
2. Let sit for 3 minutes
3. Spray bowl with Non-Stick Spray
4. Pour batter into bowl
5. Cook in microwave for 2 Minutes and 45 Seconds
6. Flip bowl and muffin
7. Let cool
Macros:
70 Calories
1 g Fat (0.5 Sat)
7g Carb (4 Fiber, 2 Sugar)
9 g Protein

Baked Goods

Banana Muffins-Coconut Flour

These are such an easy thing to make and great to have around the house! Make sure to top these babies with some pb2, peanut butter/nutt butter, cream cheese, or jelly! The topping makes then all that much better:)
Makes 12 muffins
Recipe:
• 2 ripe Bananas
• ½ Cup Coconut Flour
• 10 Egg Whites
• ¼ Cup Unsweetened Applesauce
• 1 Tsp Baking Soda
• 1 Tsp Vanilla
• ½ Tsp Cinnamon
• Stevia to taste
• ¼ cup Unsweetened Almond Milk
Directions:
1. Preheat oven to 400 degrees fahrenheit
2. Blend all ingredients
3. Let batter sit for 3 minutes
4. Distribute into muffin tin with liners
5. Bake for 18 minutes
Macros:
55 Calories
0.5 g Fat (0.5 Sat)
7.5 g Carb (2.5 Fiber, 3.5 Sugar)
4.5 g Protein

20130713-003712.jpg

Pancakes/Waffles

Classic Waffle-Coconut Flour

20130713-000333.jpg
Makes 3 Waffles
Recipe:
• 3 Tbs Coconut Flour
• 3 Tbs Unsweetened Applesauce
• 1 Tsp Vanilla extracts
• ½ Tsp Baking Soda
• 3 Packets Stevia
• 6 Egg Whites
Directions:
1. Blend all ingredients
2. Let sit for 3 minutes
3. Cook on waffle iron that has been sprayed with Non-Sticky spray
Macros (per Waffle):
70 Calories
1 g Fat (1 Sat)
7 g Carb (3.5 Fiber, 2 Sugar)
9 g Protein


A version of my coconut flour blueberry waffles without the blueberries! Top with whatever you want and enjoy!

)

20130713-000655.jpg

20130902-175000.jpg

20140318-074413.jpg

smoothies/drinks

Berry Blast Banana Smoothie

Super refreshing and generous sized smoothie! The assortmant of berries combined with the banana provide a refreshing, creamy, and smooth texture.
Recipe:
• 1/2 Cup frozen Blueberries
• 8 frozen Strawberries
• 1/4 cup Plain Greek Yogurt
• 1/2 Banana
• 1 cup unsweetened Almond Milk
• Stevia to taste
Directions:
1. Fully blend all ingredients
Macros:
185 Calories
4 g Fat (0 Sat)
36 g Carb (5 Fiber, 17 Sugar)
8 g Protein

Protein powder/spirutein(optional)
Mix in a blender and enjoy!