By Jillian Teta
This post is about all things coconut and how we can use coconut products to spice up our foods, create healthy treats, lose fat and get healthier! All of us here at JillFit are constantly on the lookout for tasty, healthy, hypoallergenic foods that we can incorporate into our fat-loss lifestyle while enhancing our health and feeling like we are indulging ourselves without derailing our fitness and physique goals. Boy were we happy when we stumbled upon coconut and the plethora of products this once maligned food has to offer!
Coconut, once blasted as being unhealthy for its saturated fat content, has been revealed to be a power food, rich in medium chain triglycerides, a powerful form of ready-made energy, anti-microbial fatty acids, vitamins, minerals, protein, fiber and healthy fats.
In addition to the form many of us are used to seeing coconut in, a trip down your local grocery store will show you that we can now find coconut water, coconut milk, coconut milk-based drink, shredded coconut, coconut creamer, coconut aminos (a low-sodium, gluten free substitute for soy sauce!), coconut sugar (called palm sugar, a low glycemic, mineral rich sugar substitute), coconut milk-based yogurt, kefir and “ice cream”, coconut oil, and our absolute fave: coconut flour. Coconut flour is a low-carb, high fiber flour that is a dream to use for baking.
Next, I adore my So Delicious French-vanilla coconut creamer in my coffee each morning, which at 20 cals and zero grams of fat and minimal carb, feels like a little slice of heaven!
Below is one of our favorite recipes that features coconut. It feels like an uber-indulgence, but is chock full of fiber, healthy fats and a good amount of protein. Try it and let us know what you think!
12 egg whites
8 egg yolks
1 cup coconut flour
1/4 cup coconut oil (melted)
1/4 cup butter (melted)
1 cup water
3/4 cup erythritol (like Zero, get at Whole Foods)
1/4 cup liquid maltitol (like Joseph’s, get at Whole Foods)
1/2 tsp sea salt
2 tsp vanilla extract
1 tsp coconut extract
1 tsp baking powder
Preheat over 400 F, line a 12-cupcake cupcake pan with paper baking cups, or spray with zero-cal spray oil
Makes 12 servings
In a medium bowl, beat 12 egg whites (use electric mixer) until it is thick/foamy and leaves small, soft peaks, set aside
In a large bowl, beat 8 egg yolks until smooth, then add coconut flour, melted coconut oil and melted butter, salt, water, erythritol, maltitol, vanilla and coconut extracts and mix all with a spoon.
Slowly add foamed egg whites (break up into 3-4 separate additions), and mix with spoon
Once all whites are mixed in, pour batter into cupcake pan
Bake until toothpick inserted comes out clean, about 15-18 minutes
Let cool completely and then cut into 12 servings, and serve
Refrigerate any leftovers, enjoy!
Serving Size: 1 cupcake (makes 12 servings)
Fat: 13g (10g sat)
Carb: 10g (6.5g fiber)