peanut butter coconut flour protein muffins

Hi everyone! I have another recipe to share with you today, starring another cool flour: coconut flour! One reason I love baking with coconut flour is that it is packed full of fiber: a single serving of 2 tablespoons delivers a whopping 5 grams of fiber! It is also gluten-free, low in carbs, and high in protein. Coconut flour is made by grinding dried, defatted coconut meat. {source}

These muffins are light and airy, while also being filling enough to keep you satisfied all morning. You can easily adapt these by mixing in your own favorite goodies — I think they would be great with nuts or dried cranberries stirred in, or maybe even chocolate chips! I love to amp up their peanut butter flavor even more by topping them with additional peanut butter! {As my brother would say, “Out of control…”} 🙂

I hope you enjoy these as much as Allyn and I did!

coconut-muffins-edited

{recipe adapted from Eat Good 4 Life}

Makes: 12 muffins

    • 1/2 cup natural peanut butter
    • 1/2 cup coconut butter
    • 2 organic eggs
    • 1 tbsp ground flax
    • 3 tbsp water
    • 1 banana, mashed {about 1/2 cup}
    • 1/2 cup nonfat greek yogurt
    • 1/4 cup + 2 tbsp coconut flour
    • 1/4 cup coconut sugar
    • 1/4 cup milk, almond milk, soy milk or rice milk
    • 1 tsp baking soda
    • 1 tsp cinnamon
    • 1 tsp vanilla extract

1. Preheat oven to 350 degrees F. Line a muffin baking pan with paper liners and set aside.

2. In a small bowl, mix the water and ground flax and set aside.

3. In a medium bowl, stir the coconut flour, coconut sugar, baking soda, and cinnamon.

4. In a large bowl, mix the bananas, eggs, vanilla extract, coconut butter and peanut butter. Using a wire whisk or electric mixer works very well! Next, slowly add in the flaxseed-water mixture, yogurt and milk.

5. Add the dry ingredients to the wet ingredients and gently combine.

6. Scoop batter into your muffin pan, filling each muffin cup 3/4 cup of the way.

7. Bake for 20-25 minutes. Remove from the baking pan and cool muffins on a wire rack.

8. Store in an air-tight container. These muffins also freeze well!

20161019_123152

if you enjoyed this recipe, you might also like:

carrot cake coconut muffins w/chickpea flour

A couple nights ago I posted a photo on Instagram of some evening baking, and multiple people commented asking for the recipe! So of course I had to share it on here. 🙂

This recipe marks my first time ever baking with chickpea flour! I was inspired by Robyn @the real-life rd to order some, because it is packed with veggie protein, iron and fiber, and she swore it is easy to sub into baking recipes. I have to say I was quite impressed with its soft texture and the hint of sweetness it brings to these muffins. To make these gluten-free, I also used rice flour, although you could use whole wheat flour if you would like.

These muffins are moist, soft, and packed with autumn flavors. They have no sugar, just maple syrup. I love them warmed up for breakfast, smeared with peanut butter, and also for dessert! You could even slap some frosting on these bad boys and call them cupcakes.

Hope you enjoy them as much as we did around here! And I will definitely be sharing more recipes with chickpea flour in the future — I’m hooked. 🙂

carrot cake muffins chickpea flour

carrot cake coconut muffins w/chickpea flour

{adapted from this recipe at Wallflower Girl}

– 1/2 cup rice flour {or whole wheat flour}
– 1/2 cup rolled oats
– 3/4 cup chickpea flour
– 1/2 tsp baking powder
– 1/2 tsp baking soda
– 2 tsp cinnamon
– 1 tsp pumpkin pie spice
– 1/2 cup vegetable oil or coconut oil
– 1 cup water
– 3/4 cup maple syrup
– 1/2 cup grated carrot {I used one large carrot}
– 1 cup shredded coconut
– 3/4 cup raisins
– 1/2 cup chopped walnuts

1. Preheat oven to 350 degrees. Line muffin tins with liners or spray lightly with nonstick spray.

2. In a large bowl, stir together dry ingredients: rice flour, rolled oats, chickpea flour, baking powder, baking soda, cinnamon, and pumpkin pie spice.

3. In a separate bowl, combine wet ingredients: vegetable oil/coconut oil, water, maple syrup, grated carrot, and shredded coconut.

4. Pour wet ingredients into dry ingredients and stir until combined. Batter will seem a little thin, but that is okay!

5. Add raisins and chopped walnuts.

6. Fill your muffin tins pretty much to the top. Bake 20-25 minutes, until a toothpick inserted in the center of a muffin comes out clean.

carrot cake muffins

Have you ever baked with chickpea flour? If so, please share your favorite recipes in the comments section!

if you enjoyed this recipe, you might also like:
coconut zucchini muffins
apple banana oatmeal muffins
gluten free apple pie bites

coconut zucchini muffins

Happy Friday, everyone!

Now that I’m settling fully into my school routine, I’ve found myself baking muffins even more frequently than usual. When I can make healthy, fruit-or-veggie-filled versions at home, they’re the perfect thing to grab for breakfast on my way out the door or bring as a snack to eat between classes.

Since I love coconut, I was really excited to see this recipe on one of my favorite food blogs Two Peas & Their Pod for coconut zucchini bread. One look at the delectable photos was all it took to convince me I needed to try it out myself! I tweaked it to make coconut zucchini muffins. Here’s my take:

coconut zucchini muffins

– 1 & 1/2 cups all-purpose flour
– 1/2 teaspoon baking soda
– 1/2 teaspoon baking powder
– 1/2 teaspoon salt
– 1 teaspoon cinnamon
– 1/2 teaspoon nutmeg
– 1 & 1/2 cups shredded zucchini (squeezed and drained in a paper towel)
– 1/2 cup brown sugar
– 1/4 cup unsweetened applesauce
– 1/2 cup plain Greek yogurt at room temperature
– 1 large egg, at room temperature
– 1 teaspoon vanilla extract
– 1 cup shredded sweetened coconut

1. Preheat the oven to 350 degrees. Grease or line a muffin tin with papers and set aside.

2. In a large bowl, whisk together flours, baking soda, baking powder, salt, cinnamon, and nutmeg.

3. In a separate large bowl, combine shredded zucchini, sugar, applesauce, yogurt, egg, and vanilla extract.

4. Add the wet ingredients to the dry ingredients and stir until moistened. Stir in the shredded coconut.

5. Scoop the batter into the prepared muffin tins. Bake for 20-25 minutes, or until a toothpick inserted into the center comes out clean. I also sprinkled some extra cinnamon on top of each muffin about 10 minutes into the baking time.

These turned out great! Delicious and healthy, a perfect breakfast or snack or even dessert.

Have a wonderful day! Happy baking!
-Dallas

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-Time spent: about 1 hour, including bake time
-Cost: less than $5.00

If you liked this recipe, you might also enjoy this recipe for chocolate spice zucchini muffins!

red velvet cupcakes with coconut cream-cheese frosting

I like to bring my students baked goods as a surprise at the end of the term {that is, if they’ve been a good class — which so far, they always have been!} I had an especially wonderful creative writing class this summer so I decided to eschew the usual cookies or brownies for a special treat: homemade Red Velvet Cupcakes with this fabulous coconut cream-cheese frosting you might remember from my carrot cake recipe last month.

{Here are the finished cupcakes all ready to go to class:}

I have made Red Velvet cupcakes to great success from a boxed mix before — I like substituting applesauce for the oil to make them a little healthier while still retaining moistness. I am a big fan of the Duncan Hines Red Velvet boxed cake mix.

If you’re feeling more adventurous, like I was, here’s a recipe I was excited to find on the wonderful site Annie’s Eats to make Red Velvet cupcakes from scratch:

Ingredients:

for the cupcakes
– 2½ cups cake flour
– 1½ cups sugar
– 1 tsp. baking soda
– 1 tbsp. cocoa powder
– 1 tsp. salt
– 2 large eggs
– 1½ cups vegetable oil {I substituted 1 cup applesauce}
– 1 cup buttermilk
– 2 tbsp. (1 oz.) liquid red food coloring
– 1 tsp. vanilla extract
– 1 tsp. distilled white vinegar

for the frosting:
– 4 ounces cream cheese, softened
– 1/4 cup unsalted butter, softened
– 2 cups confectioners’ sugar
– 1 tablespoon heavy cream
– 1/4 teaspoon salt
– 1/2 teaspoon coconut flavoring {optional}
– 1 teaspoon vanilla extract
– 1/4 cup sweetened shredded coconut

1. Preheat the oven to 350 degrees. Line cupcake pans with paper liners.

2. In a medium bowl, combine the cake flour, sugar, baking soda, cocoa powder and salt; whisk to blend.

3. In a large bowl, combine the eggs, vegetable oil {or applesauce}, buttermilk, food coloring, vanilla and vinegar. Beat by hand or with an electric mixer on medium speed until well blended.

4. Gradually mix the dry ingredients into the wet ingredients. Beat until the batter is smooth.

5. Fill the cupcake tins about 3/4 of the way full.

6. Bake 15-18 minutes, rotating the pans halfway through baking, until a toothpick inserted in the center comes out clean.

7. Let cool in the pans 5-10 minutes, then transfer to a wire rack to cool completely.

8. While cupcakes are cooling, make the frosting: Beat the cream cheese and butter in a mixer bowl until light and fluffy. Gradually add the confectioners’ sugar, one cup at a time, alternating with heavy cream. Beat in the salt, coconut flavoring, and vanilla extract. Continue beating until mixture is smooth and spreadable. Add additional confectioners’ sugar if necessary to thicken the frosting, or more cream to thin. Stir in the coconut.

9. Once the cupcakes have cooled completely, use a knife or a spatula to spread the frosting onto the top of each.

10. {Optional} I like to refrigerate the cupcakes for twenty minutes or so to let the frosting solidify.

Happy Friday! Have a wonderful weekend!

Always,
Dallas
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Time spent: about 1 hour {including bake time}
Cost: $5-$7

marvelous monday: chocolate strawberry coconut cookies

Happy Monday, everyone!

I’ve been on a bit of a breakfast kick lately as a way to get my week started off right. As soon as I saw this recipe for “Dark Chocolate Strawberry Oatmeal Breakfast Cookies” on Reini Days {one of my favorite blogs — you should check it out!} I knew I had to try it out myself.

I mean, chocolate? For breakfast? How can you go wrong??

These were the perfect way to use up some leftover strawberries I had in the fridge. They smelled absolutely heavenly while baking! Another thing I love about these cookies is that they are healthy enough to justify eating for breakfast, yet also delicious enough to serve for dessert. I modified the recipe a little. Here’s my take on it!

chocolate strawberry coconut cookies

Ingredients:
– 1 cup uncooked oatmeal
– 1 cup flour
– 2 T ground flax
– 1/4 tsp salt
– 1/2 cup shredded coconut
– 1 cup unsweetened applesauce
– 2 egg whites
– 2 T honey
– 1 tsp vanilla extract
– 1/2 tsp coconut flavoring {if desired}
– 1/4 cup chocolate chunks or chips {could be dark, milk, or white chocolate, or a mix!}
– 1 cup strawberries, diced

1. Preheat oven to 350 degrees. Line a baking sheet with parchment paper, and set aside.

2. In a large bowl, mix the oats, flour, flax, and salt.

3. In another bowl, combine the applesauce, egg whites, honey, vanilla extract, and coconut flavoring.

4. Pour applesauce mixture over oat mixture and mix well, until all is combined. Stir in chocolate. Then gently fold in the strawberries.

5. Using a tablespoon, place dough on the lined baking sheet. Bake 10-15 minutes or until lightly browned and firm to the touch.

These are especially delicious still warm and melty from the oven. Enjoy!

xoxo,
Dallas

———————–

Time: 30 minutes {including bake time}
Cost: $5.00

marvelous monday: good morning sunshine muffins

Hi everyone! Happy Monday! How is your week going so far? Grrrreat I hope! ❤ It’s been H-O-T here but I am trying to remember all the snowy winter days when I was aching for sunshine … it makes me feel grateful for these blazin’ summer days! {I am also grateful for A/C and electric fans!}

I have a recipe to share with you that I hope will brighten your week. I call these muffins “good morning sunshine muffins” because they are yummy, healthy, and guaranteed to give you some up-and-at-em energy and bring a smile to your face. {And also because one of my favorite things to hear in the morning is, “Good morning, sunshine!” How can that not get your day off to a good start?}

I adapted this recipe from this one for Oat Flour Morning Glory Muffins.

good morning sunshine muffins

-3 egg whites
-3/4 cup unsweetened applesauce
-1/2 cup plain yogurt {I used plain Greek yogurt for some extra protein}
-2 tsp vanilla
-2 cups flour {you could use whole wheat flour or oat flour if desired; I just used plain white flour because it’s what I had on hand}
-1/2 cup rolled oats
-1 & 1/2 tsp baking powder
-1 tsp baking soda
-1/2 tsp salt
-1 tsp ground ginger
-2 tsp cinnamon
-1 cup shredded carrots
-1/4 cup chopped walnuts
-1/2 cup flaked coconut
-1/4 cup honey

1. Preheat the oven to 375 degrees. Spray a muffin tin with nonstick spray.

2. In a large bowl, whisk together the egg whites, applesauce, Greek yogurt, and vanilla.

3. In a separate bowl, combine the flour, rolled oats, baking powder, baking soda, salt, ginger, and cinnamon. Slowly add the dry ingredients to your applesauce mixture. Mix well.

4. Add your carrots, coconut, walnuts and honey.

5. Pour batter into muffin cups and bake for 15-20 minutes, or until an inserted toothpick comes out clean.

YUM!

Have a marvelous Monday!

-Dallas

carrot cake with coconut cream-cheese frosting

I don’t know about you, but I loooooove cream-cheese frosting. I had never attempted to make some myself {I’ll admit it: I was intimidated} … whenever I made a cake I always chickened out and opted for the store-bought kind. But whenever I got a piece of red velvet cake or carrot cake from a bakery or restaurant, and the cream-cheese frosting was obviously homemade, it always tasted a million times better.

So, for Mike’s birthday, when I asked him what kind of cake he wanted me to make, he requested carrot cake … with cream-cheese frosting, of course! And I knew I had to try making the good homemade frosting for my sweetie.

I am SO glad I did! It was way easier than I expected, and sooooo delicious. This is now my go-to frosting for any cakes, cookies, cupcakes — you name it, I’ll frost it with coconut cream-cheese goodness.

Here is the recipe for both the carrot cake and the frosting. The carrot cake is relatively healthy as far as cake goes: no oil or butter; egg whites, applesauce, carrots. The frosting is not healthy in the least, but it is worth it!

carrot cake with coconut cream cheese frosting

cake:
– 6 egg whites
– 3/4 cup sugar
– 1 cup applesauce
– 1/2 cup skim milk
– 2 tsp vanilla extract
– 1/2 tsp ground cloves
– 1 tsp ground nutmeg
– 2 tbsp cinnamon
– 2 tsp baking soda
– 2 cups flour
– 2 cups shredded carrots
– 8 oz can crushed pineapple with juice
– 1/2 cup raisins {though I left them out because I don’t like raisins}
– 1/2 cup chopped walnuts {if desired}

frosting:
– 4 ounces cream cheese, softened
– 1/4 cup unsalted butter, softened
– 2 cups confectioners’ sugar
– 1 tablespoon heavy cream
– 1/4 teaspoon salt
– 1/2 teaspoon coconut flavoring {optional}
– 1 teaspoon vanilla extract
– 1/4 cup sweetened shredded coconut

directions:

1. Preheat oven to 350 degrees. Lightly grease a baking pan with cooking spray.

2. In a large mixing bowl, beat egg whites. Slowly beat in sugar, then applesauce, skim milk, and vanilla. Stir in cloves, nutmeg, cinnamon, baking soda, and flour.

3. Stir in, one ingredient at a time, pineapple (with juice), carrots, walnuts, and raisins.

4. Pour into the prepared pan. Bake for 35 – 40 minutes. Your cake is done when a fork inserted in center comes out clean.

5. While your cake cools, make the frosting: Beat the cream cheese and butter in a mixer bowl until light and fluffy. Gradually add the confectioners’ sugar, one cup at a time, alternating with heavy cream. Beat in the salt, coconut flavoring, and vanilla extract. Continue beating until mixture is smooth and spreadable. Add additional confectioners’ sugar if necessary to thicken the frosting, or more cream to thin. Stir in the coconut.

6. Once the cake has cooled, spread the frosting evenly over it with a knife or spatula. If you can bear the wait, pop the frosted cake in the fridge for half an hour or so to give the frosting time to set. I think this cake tastes even better the next day, after spending a night in the fridge!

Upon taking his first bite, Mike declared:

“BEST. CARROT. CAKE. EVER.”

Hooray!

Happy weekend & happy baking!
-Dallas

———————————-

Time spent: about 1 hour
Cost: $8.00