Baking

Everyone loves baking in winter or eating freely baked muffins. But all the wheat, gluten and sugar is not really good for you. We found great recipes using coconut flour:

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Have you used coconut flour for baking yet?

You can very easy substitute it instead of wheat flour.
It’s low in carbohydrate and rich in fibre plus has lots of other benefits. Naturally wheat and gluten free

I made this:

Broccoli savory muffins
It’s delicious as dinner, breakfast or lunch.
High in protein, low in carbohydrate and you get your intake of vegetables too!

Recipe
Ingredients:

1 Large head Broccoli, roughly chopped

Handful Chives, roughly chopped

1 tablespoon Psyllium Husks (can buy from Dischem or Wellness Warehouse- costs about R46/250g)

2 tablespoons Coconut Flour (can buy from Dischem or Wellness Warehouse- costs about R60/500g)

1 teaspoon Salt

2 tablespoon Full Fat Greek Yogurt (I used low-fat and it was fine)

2 Free Range Eggs

Method

Preheat oven 180 degrees.

Pop chopped broccoli and chives in the food processor, pulse until they resemble a rice texture (mine was a little too roughly chopped, I would make it quite fine). Add to a large mixing bowl and add psyllium husks, coconut flour, salt, yogurt and eggs. Stir until the mixture is combined.

Scoop into your silicone muffin pan and bake in the oven for 30 minutes, it should be golden brown and firm in the middle.

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I got this recipe from Tracy Markham – triathlete

Banana coconut flour muffins

Banana coconut flour muffins

Naturally wheat and gluten free
3 very ripe, mashed bananas (or cut apples in small cubes for apple muffins)
1/3 c coconut oil (melt in a pan or microwave)
6 eggs
2 tbsp honey (Or Agave syrup or half tea spoon of Stevia powder)
1 tsp vanilla
1/2 c coconut flour
1 tsp baking soda
1/2 tsp salt
1 tsp cinnamon

Combine the mashed bananas and oil. Add the eggs, honey, and vanilla. Then add all of the dry ingredients. Mix well. Bake at 180 degrees for 30 minutes

 

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