No-Bake Coconut Breakfast Bars

Prep and Cool time

30 mins

Total time

30 mins

 

Recipe type: Breakfast, Gluten-Free, Low-Carb, Primal/Paleo

Yield: 9 servings

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Ingredients

• ⅓ cup (5 Tablespoons, 70 grams) extra virgin coconut oil
• ⅓ cup (5 tablespoons, 80 grams) natural almond butter
• 1½ cups (130 grams) unsweetened shredded coconut
• ¼ cup (42 grams) 70% cocoa chocolate chips

Instructions

1. Place coconut oil and almond butter in a medium microwave-safe bowl.
2. Microwave on low (“warm” setting) just until coconut oil has melted.
3. Use a rubber spatula to transfer the mixture to food processor.
4. Add the shredded coconut. Pulse to combine.
5. Transfer the mixture back to the bowl. Use clean hands to mix in the chocolate chips.
6. Spread the mixture in a square 8-inch pan lined with wax paper (leave extra wax paper hanging on the sides for easier removal later). Press on it to spread it all over the pan and to make sure it adheres.
7. Cover with plastic wrap and freeze until set, about 20 minutes.
8. Remove from freezer, carefully lift into a cutting board, and use a sharp chef’s knife to cut into nine squares. Keep leftovers in fridge in an airtight container.

Notes

Sometimes I add 2 tablespoons unsweetened cocoa powder and 2 tablespoons honey to the mixture in the food processor, and omit the chocolate chips. Nutrition per serving for this option: 240 calories, 22g fat, 8g carbs, 4g sugars, 6mg sodium, 1g fiber, 3g protein.

Nutrition Per Serving

Serving size: 1 square; Calories: 250; Fat: 24g; Carbohydrates: 4g; Sugar: 0g;Sodium: 7mg; Fiber: 1g; Protein: 3g

Cranberry Cake

Prep and Cool time

15 mins

Cook time

40 mins

Total time

55 mins

Recipe type: Breakfast, Dessert, Gluten-Free, Paleo

Yield: 8 slices

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Ingredients

• ½ tablespoon butter or coconut oil for pan
• 4 large eggs
• ½ cup honey
• 2 teaspoons vanilla extract
• 1½ cups blanched almond flour
• ½ teaspoon kosher salt
• ½ teaspoon baking soda
• 1 cup (90 grams) fresh cranberries

Instructions

1. Preheat oven to 350 degrees F. Generously grease a 9-inch glass pie plate with butter or coconut oil.
2. In a large bowl, lightly whisk the eggs. One by one, gradually whisk in the honey, vanilla, almond flour, kosher salt and baking soda.
3. Using a spatula, fold in the cranberries.
4. Use the same spatula to transfer the batter onto the prepared pie plate.
5. Bake until puffy, browned and set, and a toothpick inserted in center comes out clean, about 30 minutes.
6. If after 30 minutes the cake is not yet fully baked, loosely tent it with foil to prevent over-browning, and continue baking 5-10 more minutes.
7. Cool the cake, in the pan on a cooling rack, to room temperature, about 30 minutes, then slice and serve. I keep leftovers in ziploc bags in the fridge, warming them very briefly in the microwave (10 seconds per slice) before serving.

Nutrition Per Serving

Serving size: 1 slice; Calories: 235; Fat: 13g; Carbohydrates: 23g; Sugar: 18g;Sodium: 193mg; Fiber: 3g; Protein: 8g

One-Bowl Banana Nut Muffins

Ingredients

• 3/4 cup (75 grams) walnut halves, chopped
• 3 medium bananas (about 1 cup mashed or 270 grams)
• 1/2 cup (160 grams) maple syrup
• 1/3 cup (70 grams) coconut oil, melted
• 1 large (50 grams) egg
• 3 tablespoons soy milk (or milk of choice)
• 1 teaspoon pure vanilla extract
• 1 teaspoon cinnamon
• 1/4 teaspoon freshly ground nutmeg
• 1/8 teaspoon ground all spice
• 1 teaspoon baking soda
• 1/2 teaspoon salt
• 1 1/2 cups + 1 tablespoon (200 grams) whole wheat pastry flour

Optional Toppings

• 1 tablespoon chia seeds
• Sugar for topping
• Shredded unsweetened coconut for topping

Directions

Preheat oven to 300 degrees F (150 degrees C). Place walnuts on a lined baking sheet and bake for 10 to 11 minutes. When the walnuts are done, take them out of the oven and bring the heat up to 350 degrees F (175 degrees C).

Mash banana with a fork to break up large chunks. Add the other wet ingredients to the mashed bananas (maple syrup, coconut oil, egg, soy milk, and vanilla extract).

Add the spices to the wet mixture and stir. Mix in the baking soda and salt. Gradually stir in the flour.

Fold in walnuts and chia seeds (if you’re using them).

Spray a 12-muffin pan with cooking spray. Distribute batter evenly among the tins. You can make either 12 smaller muffins or 11 larger ones.

Sprinkle some sugar and shredded coconut on top of each muffin.

Bake for 25 to 27 minutes or until a toothpick comes out clean.

Let muffins cool for 10 minutes before serving.

Nutrition Information

Serves: 11 |  Serving Size: 1 large muffin

Per serving: Calories: 250; Total Fat: 13g; Saturated Fat: 6g; Monounsaturated Fat: 0g; Cholesterol: 17mg; Sodium: 233mg; Carbohydrate: 31g; Dietary Fiber: 4g; Sugar: 13g; Protein: 4g

Nutrition Bonus: Potassium: 165mg; Iron: 8%; Vitamin A: 1%; Vitamin C: 4%; Calcium: 4%