No Sugar, Paleo, Chocolate, Espresso, Nut-free, Keto-Cycling Protein Muffins This is a recipe I have been working on for months, trying to come up with a guilt-free antioxidant and protein rich breakfast muffin. It came out of the time of year when the greens do […]
Tag: no sugar
No Sugar, Chocolate, Nut-free, Keto-Cycling Yields 1x 8″ round cake, 2x 5″ round cakes or 16 cupcakes. This cake was first introduced to me in Scotland and served up by a lanky Swedish man. I’m fairly certain the originator of the recipe was Nigella Lawson […]
We love coconut flour around here. It is not an inflammation causing grain and as you only use about 1/4 to 1/3 cup compared to standard flour or almond flour it is relatively inexpensive. My favorite Is Bob’s Red Mill but I have been known to use BetterBody Foodst as well because frankly it’s cheap at Winco. $2.27 a pound and when you factor in that you only use about a third as other standard and paleo or keto flours that’s really not bad. Also it absorbs a lot of eggs or whatever liquidy thing you want to stick in with it so there is a lot of potential for nutrition and flavor. I have literally used “chia eggs” made with cold brew for awesome coffee tasting vegan treats as well. Coconut also boosts your metabolism and is a great flour for those with nut allergies. So there you are. Many reasons to love coconut flour.
We came up with this recipe this morning after making our first batch of keto waffles (Thank you Wholesome Yum for your lovely recipe) with a few subs and then I realized we were all going “yum yum” on Marco Polo to my lovely friends, one of whom has a severely nut-allergic child. So we did some playing and six batches later we came up with this!
I tried tahini, and one child HATED it. I tried Avocado oil and coconut oil but my little butter fiend was not happy. Ghee or butter flavored coconut oil would be the winner here but make it as you like it.
Give it a go and let me know what you think!
- 1/2 cup Bob’s Red Mill Coconut Flour
- 1 Tbsp Chicory Root Sweetener (Just Like Sugar) or other granulated natural sweetener (I prefer the baking/blue bag but at the moment it is more expensive)
- 1/2 tsp sea salt or pink salt
- 1/2 tsp gluten free baking powder (I make my own: 2:1 ratio of cream of tartar to baking soda)
- 4 eggs, separated (yolks in one bowl, whites in a medium sized bowl)
- 1/4 cup full fat coconut milk*, hemp milk, or milk kefir (for nut free) OR almond or cashew milk if you can handle them.
- 1 tsp vanilla or maple extract
- 2 Tbsp healthy fat: butter flavored coconut oil, coconut oil, avocado oil, ghee or grass fed butter, depending on diet and taste buds.
*I prefer Aroy-D because it is BPA free. BPA interferes with your thyroid amongst other things which will raise your insulin and defeat any efforts to lose weight and get healthy.
Preheat your nonstick waffle iron.
Combine dry ingredients in a large bowl.
Separate egg whites from yolks and whip the whites in a medium sized bowl until stiff peaks form. Like with Meringue. *
*I have not tried it yet but for a vegan option you could use chickpea water and whip it in a mixer until you get the same consistency.
Place yolks, milk of choice, and healthy fat of choice (must be either in liquid form or melted down to liquid form) together with vanilla or maple essence in a bowl and whisk together. *for a vegan option you could make 2 blended flax or chia eggs or use ground chia for your egg… let me know how it goes if you try it!)
Pour your mixed wet ingredients into your dry ingredients and mix until you have a thick batter.
Incorporate your egg white meringue material (this is what gives the waffles the rise and fluff) and fold it into the batter until smooth.
Spray the waffle iron with a bit of avocado oil because it helps keep the waffles from sticking and it has the highest smoke point of all the oil and smoked/burned oils are toxic oils. (I put my oils in sally’s organics bottles because I’m not a fan of emulsifiers. Some oils take a little water or vinegar as a natural emulsifier. I’ll use this if the spray is more of a stream.)
I pour about 3/4 cup into our waffle iron but use your judgement. It took about a minute in ours to cook. If you try to pull up the lid and it holds, give it another 15-20 seconds before trying again.
Serve with healthy toppings of choice! These can be separated and frozen to be used for toaster waffles.
Note: Nutrition facts are based on one square waffle portion and using coconut milk and coconut oil.
Photo above: a double batch with a cast iron loaf and 6 muffins for kid snacks. I’m not strictly Paleo as you might have noticed. I’m also not vegan. I have vegan loved ones and frankly I adore vegan food but I was farm-raised on eggs, […]