jamie eason coconut cupcakes

• 1 1/2 cups oat flour
• 2 scoops (servings) vanilla whey protein
• 1 tsp baking soda
• 1/2 tsp salt
• 1 cup Xylitol brown sugar
• 4 oz. unsweetened applesauce
• 4 oz. (half container) Greek yogurt
• 2 egg whites
• 1 cup unsweetened coconut milk
• 1 tsp coconut extract

1. Preheat oven to 375 degrees.
2. Spray a muffin tin with non-stick spray and set aside.
3. In a large bowl, combine the oat flour, protein powder, baking soda and salt.
4. Whisk until well combined and set aside.
5. In a second bowl, combine brown sugar, applesauce, yogurt, egg whites, coconut milk and coconut extract, stirring until incorporated.
6. Add wet ingredients to the dry ingredients and mix well.
7. Use a 1/4 cup as a scoop to fill muffin tins.
8. Place in the oven on the middle rack for 20 minutes.

• 4 oz. fat free cream cheese
• 1/4 cup coconut oil (microwave for 15 seconds)
• 2 cups Xylitol confectioner's sugar

1. Mix together with an electric mixer until smooth and refrigerate.
2. Let cupcakes cool completely before frosting.
3. Use flaked coconut as garnish on top.

 Frosted Coconut Protein Cupcakes PDF (77.7 KB)

Nutrition Facts*
Recipe yields 12 cupcakes

Amount per cupcake
(no icing)

Calories 74

Total Fat1.3g

Total Carb14g

Protein7g

Amount per cupcake
(with icing and coconut flakes)

Calories 133

Total Fat4.1g

Total Carb24.6g

Protein7.75g

Icing (recipe yields 24 servings)

Amount per serving

Calories 59

Total Fat2.8g

Total Carb10.6g

Protein0.75g

*Macros will vary depending on your choice of protein powder.

corn pie 2

Corn Pies in various forms find themselves on many dining tables across the Caribbean particularly on Sundays and holidays. Each country and each household has its own recipe and variation. This recipe has more of a Trinidadian influence to it. It is adapted from Trinidadian, Felix Padilla.

Prep Time: 25 minutes

Cook Time: 30 minutes

Total Time: 55 minutes

Yield: Serves 6

Ingredients:

• 1 (15.4z) can whole corn
• Water
• 1/2 teaspoon salt
• 1/2 tsp ground white pepper
• 1 egg, room temperature
• 8 Tbsp fine cornmeal
• 1/4 cup (2 oz) unsalted butter
• 3/4 cup diced onions
• 3/4 cup chopped bell peppers (mixture of green and red)
• Minced hot pepper to taste
• 1 cup evaporated whole milk
• 1 cup grated sharp cheddar cheese, divided in half

Preparation:

1. Preheat oven to 350 degrees F.
2. Drain and reserve the liquid from the corn.
3. Pour the reserved liquid into a 1-cup measuring cup, if the liquid does not fill the cup, add lukewarm water to bring it up to 1 full cup of liquid.
4. Pour the 1 cup of liquid and egg into a large bowl. Add the salt and white pepper and beat to mix well.
5. Add the cornmeal to the egg mixture. Stir to form a smooth paste and set aside.
6. Add butter to a medium saucepan and place on medium heat and let melt. As soon as the butter melts, add the onions, bell peppers and hot peppers and saute until the onions are translucent.
7. Pour in the milk, stir and bring the mixture to a boil. When the mixture comes to a boil, immediately stir in the cornmeal and reduce the heat to low. Let cook on low heat for 4 minutes, stirring intermittently.
8. Add the whole corn and stir to mix. Let the mixture continue to cook on low heat until is comes away easily from the sides of the pot - about 5 minutes.
9. Remove the pot from the heat and stir in 1/2 cup of cheese.
10. Transfer the mixture to a greased baking dish. Smooth the surface and sprinkle the remaining 1/2 cup of cheese on top of the mixture.
11. Bake for 30 minutes or until the cheese is melted and golden brown.
12. Let rest for at least 30 minutes before cutting and serving.

User Reviews

 

cauliflower mashed potato

Cauliflower “Mashed Potatoes”
Serves 4

2 medium-sized heads of cauliflower, washed and chopped into florets
1-2 tablespoons melted coconut oil*
2 tablespoons nutritional yeast
1/2 teaspoon sea salt
Fresh black pepper to taste
Herbs to taste (I like rosemary and thyme)

*Note: I say go for two tablespoons of coconut oil – it’s practically the only calories in the whole dish, and coconut oil is comprised of medium-chain fatty acids that your body metabolizes instead of storing as fat. Of course,  you can also use another fat like Earth Balance or olive oil if you prefer, but I’ve found that coconut oil gives these “potatoes” the buttery, crave-worthy flavor that sets my recipe apart from all other iterations.

Steam the cauliflower florets until very tender (I’m talking almost-dissolve-at-your-touch tender…). Puree cauliflower in a food processor or high-speed blender until smooth, occasionally scraping down the sides. Add in coconut oil, nutritional yeast, sea salt, pepper, and optional herbs. Continue pureeing until desired consistency is achieved (a couple minutes). Add any additional salt and pepper to taste.

A food processor is probably the best option for this recipe, as most blenders will have trouble pureeing the cauliflower without additional water (not the end of the world – I sometimes add a couple tablespoons of water to assist in blending anyway – but you shouldn’t have to do so). If you have a high-speed blender such as a Vitamix, which I used for the batch pictured, it works great, and results in an almost unreal silky-smooth texture. I like it both ways, so experiment!

Post-pureeing, you can also pour the cauliflower  into a casserole dish and stick it in a 350° oven for 20 minutes, or until golden-brown on top. Not only does the cauliflower develop a nice, crispy top to play off the velvety texture, but it looks pretty to boot! If you’re not serving it immediately after preparing, you’re going to have to reheat it anyways, so what have you got to lose?

Let it be known: I have nothing against the humble potato. Potatoes are rich in vitamin C, vitamin B6, and copper among other things, and, prepared healthfully, they’re relatively low in calories. Sometimes though, you just want to eat a giant bowl of “mashed potatoes,” or a similar comfort food, without feeling like a bloated toad, and this recipe is perfect for that. :)

As good as cauliflower “mashed potatoes” are, everything in moderation! I made them a little too often while perfecting my recipe, and now need a break. I suppose you guys will just have to eat extra on my behalf for a while!

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chili lime salmon

Ingredients:

• 4 salmon fillets, about 6 ounces each
• 2 teaspoons fresh lime juice
• 2 cloves garlic, minced
• 1/2 teaspoon sugar
• 1/4 teaspoon chili powder
• 1/4 teaspoon cumin
• 1/8 teaspoon salt
• 1/8 teaspoon black pepper
• 4-6 lime wedges

Preparation:

Preheat grill for medium heat. Place salmon fillets in a shallow pan. Combine 2 teaspoons lime juice,spices, sugar, and garlic. Spread mixture evenly over fillets. Place salmon skin side down onto grill and cook indirectly for about 18 to 20 minutes, or until fish flakes easily. Remember not to turn the salmon when it is on the grill. Once cooked, remove from grill and squeeze fresh lime juice on each fillet before serving.chili salmon

banana oatmeal cookies

"1 banana + 1 cup oats = a cookie. You can add berries or raisins if you want. Just mash all together in a bowl with your hands and bake for 15-20 min at 350F. Done!" That's it. Aren't these adorable?

meat loaf muffins

Ingredients:
• 2 lbs ground turkey (or chicken)
• 3 egg whites
• 1 cup quick cooking oats
• 1/2 tsp ground cumin
• 1/2 tsp dried thyme
• 2 tsp dry yellow mustard
• 2 tsp black pepper
• 2 tsp chipotle pepper spice
• 1 tsp salt
• 2 tbsp garlic powder (2 cloves minced)
• 1 small onion (finely chopped)
• 2 celery stalks (finely chopped)
Directions:
1. Preheat oven to 375 degrees.
2. Spray muffin pan with canola or olive oil.
3. Mix all your ingredients together in one large bowl.
4. Roll the mixture into o balls and place in muffin pan. Muffins should be about the size of a
racquetball.
5. Bake for 40 minutes.
Makes 12 muffins.
Serving Size:
Women: 2 muffins
Men: 4 muffins

gingerbread cookies

ngredients:
3 C flour
1/2 tsp baking soda
1/4 tsp baking powder
1/2 C butter, softened
1/2 C brown sugar
1 tsp allspice
2 tsp cinnamon
1/4 tsp ginger
1/2 tsp ground cloves
1/2 tsp pepper (optional)
3/4 tsp salt
1 egg
1/2 C molasses
In a medium bowl, sift together flour, baking soda and baking powder. In a large bowl, cream butter with brown sugar. Add spices, salt, egg and molasses. Scrape bowl as needed. Mix well. Add flour mixture. Mix just until combined.
Divide dough in half. Form each half into a ball, then press down to form a thick disc. Wrap well in plastic. Chill for at least 1 hour. You can keep this dough chilled in the fridge for up to several days or stored in the freezer for several months if wrapped well. I currently have several varieties of cookie dough in the freezer. Each dough is wrapped in plastic, then in foil and labeled with the type of dough, temperature and time to bake at. They are then tossed in a large sealable plastic bag. Overkill? I say better safe than sorry. Plus, this way they’re all stored together which makes them easy to find.


When your dough is firm, warm on a counter for 15-30 minutes before attempting to roll. Preheat oven to 350 degrees. Using a rolling pin, roll dough 1/4″ thick. Cut out shapes and transfer to a silpat or parchment lined baking sheet, spacing cookies at least 1″ apart. These don’t spread much so you can space them pretty close but you still want to be able to get in there with a spatula later so some space is always good.


Freeze tray for 15 minutes (10 for mini) or until firm. Bake for 12 minutes (7 for mini) or just until the edges appear to be getting darker. Let rest on the pan for 1-2 minutes before transfering to a cooling rack.
Store in an airtight container for up to a week. Decorate if desired with royal icing or frosting.
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cheesecake 2

what you need
1-1/2cups  HONEY MAID Graham Cracker Crumbs
3Tbsp.  sugar
1/3cup  butter or margarine, melted
4pkg.  (8 oz. each) PHILADELPHIA Cream Cheese, softened
1cup  sugar
1tsp.  vanilla
4  eggs make it
HEAT oven to 325°F.

MIX graham crumbs, 3 Tbsp. sugar and butter; press onto bottom of 9-inch springform pan.

BEAT cream cheese, 1 cup sugar and vanilla with mixer until well blended. Add eggs, 1 at a time, mixing on low speed after each just until blended. Pour over crust.

BAKE 55 min. or until center is almost set. Loosen cake from rim of pan; cool before removing rim. Refrigerate 4 hours.

kraft kitchens tips
SIZE-WISE
Sweets can add enjoyment to a balanced diet, but remember to keep tabs on portions.
NOTE
Reduce oven temperature to 300°F if using a dark nonstick springform pan.
SPECIAL EXTRA
Top with fresh fruit just before serving.
servings

cheesecake

PHILADELPHIA 3-Step Cheesecake

time
prep:
10 min
total:
4 hr 20 min
servings
total:
8 servings
what you need
2pkg.  (8 oz. each) PHILADELPHIA Cream Cheese, softened
1/2cup  sugar
1/2tsp.  vanilla
2  eggs
1  HONEY MAID Graham Pie Crust (6 oz.) make it
HEAT oven to 325°F.

BEAT cream cheese, sugar and vanilla with mixer until blended. Add eggs; beat just until blended.

POUR into crust.

BAKE 40 min. or until center is almost set. Cool. Refrigerate 3 hours.

kraft kitchens tips
SIZE-WISE
Sweets can add enjoyment to a balanced diet, but remember to keep tabs on portions.
HOW TO EASILY CUT THE CHEESECAKE
For clean edges on the cheesecake slices, use a sharp knife to cut the chilled cheesecake, wiping the knife blade with a damp cloth between each cut.
SPECIAL EXTRA
Serve each slice of cheesecake topped with a few fresh berries, or other cut-up fresh fruit, and a fresh mint sprig.
servings
total:
8 servings
nutritional info per serving Calories  360 Total fat  25 g Saturated fat  14 g Cholesterol  120 mg Sodium  310 mg Carbohydrate  28 g Dietary fiber  0 g Sugars  14 g Protein  6 g Vitamin A  15 %DV Vitamin C  0 %DV Calcium  6 %DV Iron  4 %DV K:1522 v0:51208

breaded parmesan cod

Baked Cod with Breaded Parmesan Crust

Ingredients:

2 cups sprouted or sour dough bread crumbs*
2 Tbs dried Oregano
2 Tbs garlic powder
1/3 cup Parmesan cheese, grated
1 egg
Salt and Pepper
Extra Virgin Olive Oil (where to buy quality oils)
4 cod fillets

Directions:

Preheat oven to 375 degrees

1. Combine bread crumbs, Parmesan, oregano, and garlic in a shallow bowl.

2. In a separate shallow dish, beat egg with 1 Tbs. of water.

3. Salt and pepper each fish fillet.

4. Coat fillet in egg mixture then in bread crumb mixture.

5. Place breaded fillets on a wire rack on top of a sheet pan. Drizzle each fillet with Extra Virgin Olive Oil.  Bake for 15 – 17 minutes or until fish is flaky. Enjoy!

*To make your own bread crumbs, simply throw in 4 or 5 slices of sourdough or sprouted bread in your food processor. Pulse until you have a fine crumb. Store any extra in the freezer. (Stale bread works great for this!)

What’s your favorite way to eat fish?

brown sugar baked salmon

BROWN SUGAR BAKED SALMON

Ingredients:

6 oz. raw salmon filet
2 tsp. brown sugar
1 tsp. Dijon mustard
1 tsp. apple cider vinegar
1/8 tsp. chili powder
Pinch of sea salt (optional)

How to Prepare (so simple!)

1. Preheat oven to 375 degrees
2. Mix brown sugar, mustard, vinegar, chili powder and sea salt in a small bowl to form a paste.
3. Put a piece of tin foil on top of a grill pan (a baking pan or cookie sheet could also be used) and apply a light coat of non-stick cooking spray.
4. Place the salmon on the foil and spread the brown sugar mixture evenly over the top of the filet.
5. Bake in the oven for approximately 20 minutes (or until salmon has a golden brown crust and flakes easily with a fork).

MEAL TIP! Serve with roasted asparagus and potatoes for a well-balanced meal

NUTRITION DATA
Per serving (serves 1): 270 calories, 34 grams protein, 9 grams carbohydrates, 11 grams fat

Editor’s Note: If you have any specific requests or would like to share your feedback on the above recipes, please e-mail Allison Frahn at AliFrahn@yahoo.com.


Allison Frahn

Allison Frahn is an IFBB Figure Pro and GNC sponsored athlete. The combination of Allison’s passion for fitness, love for delicious healthy food, and talent for cooking led her to create Alli’s Slim Pickins: 100% Taste, 0% Guilt. Under her brand name, she delivers healthy recipes each week for FitnessRxWomen.com.

Facebook: facebook.com/Allison.Frahn
Slim Pickins on Facebook: facebook.com/pages/Allis-Slim-Pickins-LLC
Twitter: @AllisonFrahn
Website: allisonfrahn.com
For appearances, contact alifrahn@yahoo.com

bhaji rice

BHAJI RICE
1 onion, chopped
4 pimento peppers, chopped
3 cloves garlic, chopped
12 dasheen leaves
1/2 hot pepper
3 pieces pigtail
2 1/2 cups rice
2 tbsp oil
1 pk coconut milk powder (50g) or about 1 cup of coconut milk
1 tbsp. roucou
salt to taste




Chop the pigtail into 1″ pieces and pressure cook for about 10 to 15 minutes or until soft
Wash and cut up the dasheen leaves


Saute the garlic, onion and pimento


Add the dasheen leaves
Then add the pigtail and hot pepper.
Mix the ingredients so that everything is evenly coated with oil.




Add the rice, coconut milk powder and roucou.




Add a little water and simmer over a medium fire for 20 to 30 minutes. Stir frequently to avoid the rice sticking.
The meal looks ready now. Add salt to taste. Make sure most of the water has evaporated.
That’s it for another post; see you soon.
Print this recipe
Sorrel Drink




Read more: http://www.simplytrinicooking.com/2008/12/trini-bhaji-rice.html#ixzz2CJ8SZmTm

oildown

Breadfruit Oil Down

BREADFRUIT OILED DOWN

3\ Lbs. breadfruit

2 tbs. Vegetable oil

3 cups fresh coconut milk

1 cup chopped onion

1 Congo pepper, seeded and chopped

1 congo pepper left whole (optional)

2 tbs. fresh thyme, chopped

2. tsp. salt

1 tsp. freshly ground black pepper

2 large pimento peppers, seeded and chopped

3/4 cup chopped fresh chive, green and white portion

 

Peel and cut breadfruit into 2 inch pieces.

In a large heavy skillet heat oil, add onions, garlic, pepper, pimentos, chives and thyme. Saut?? until fragrant, for about 4 minutes.

Add the coconut milk and bring mixture to a boil, lower heat and add breadfruit.

Drop in whole congo/ hot pepper at this point.

Cover mixture and simmer for about 25 to 30 minutes until all the coconut milk has been absorbed and the breadfruit is cooked and tender.

There should be only a small amount of coconut oil at the bottom of the pan when the provisions are cooked.

Serves 6 to 8

coconut bake 4

Coconut Bake

41/2  cups all purpose flour or bread flour

1/4   cup butter or shortening

1     tbs brown sugar

3/4   tsp salt

2     tsp quick acting yeast

1     cup coconut milk

1/4   cup freshly grated coconut

Warm coconut milk to about 120f.

Place flour, yeast, salt and brown sugar into a work bowl.

Add butter and rub it into the flour until the mixture resembles fine crumbs.

Add shredded coconut and mix.

Pour in enough coconut milk to make a firm dough. If more liquid is needed add a little water.

Turn dough out onto a floured surface and knead lightly until smooth.

Divide dough into 2 pieces and roll each piece into an 8-inch circle, prick with a fork and place onto baking trays.

Let rest for 20 minutes and bake in a preheated 400F oven for 15 to 20 minutes.

•     For a lighter bake omit the coconut and coconut milk and use water

in place of the coconut milk. You may also use one third whole-wheat flour and 2/3 bakers flour.

coconut bake 3

4 1/2 cups all purpose flour or bread flour
1/4 cup butter or shortening (i used shortening)
1 tablespoon brown sugar
3/4 teaspoon salt
2 teaspoon quick acting yeast
1 cup coconut milk
1/4 cup freshly grated coconut (I used dessicated coconut)

If you’re using freshly grated coconut , start by prepping that or as in my case I started with the dough. This would be the first time using our new food processor for making dough, but feel free to use your hands if you not as lazy as I am. In the food processor (or bowl) place the flour, yeast, sugar, salt and the butter or shortening and work till you get a sort of crumbs texture. I gave the food processor a few pulses and it was ready for the next step.

I then added the grated coconut and gave it another pulse, then I started to add the coconut milk and make the actual dough. You may notice that you’ll need some additional liquid, if that is the case add some water. You’re looking for a smooth and firm dough. Since I used the food processor (about 3-5 minutes), I then removed it onto a floured surface and worked the dough until it was firm and smooth as I wanted.

The next step is to cut it evenly into two pieces and and work it into the shape of the ‘bake’. You’ll need to have a flour dusted surface and a rolling pin ready. I believe I got mine about 1 inch thick and about 10-12 inches in diameter. I then used a fork to prick the surface a bit (always saw my mom do that), placed it onto a parchment lined cookie sheet. Which I covered with plastic wrap and allowed to rest for about 2 0 minutes.

Preheat your oven to 400F, then add the bakes (remove plastic wrap) on the cookie sheet and on the middle shelf for about 25-30 minutes or until they’re golden brown. You can always stick a toothpick in the center and if it comes our dry, it means the inside is fully cooked.

I forgot to mention that you should warm the coconut milk a bit before adding to the flour to make the dough. Day two would see us have slices of this with guava jam and tea for breakfast, before heading off to school… you felt as if you could take on the world when your belly was jam-packed with this lovey coconut bake.

Oye! before you go… Remember you can watch the cooking videos on the recipe channel and we’d love to interact with you on our Facebook fan page. There’s a few thousand of us already causing commesse on there… so do check it out.

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+1

Kay· 60 weeks ago

Yum! Fresh out the oven coconut bake is the best! Made some a couple weeks ago (different recipe) and just about demolished half of it in one sitting. Never tried it with yeast though, just baking powder. Will give it a go next time, see if it makes for a fluffier bake. And you're right, it is very hard to explain what a "bake" is to some folks, but flatbread sounds about right...

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Tuty· 60 weeks ago

Chris, have you thought of using frozen grated coconut? It is easily found in the Asian market. Some are from the Philippines, some from Vietnam or Thailand. I've been using the frozen grated coconut in my Indonesian recipes because I can't be bothered with grating the coconut myself. LOL. Of course, nothing beats freshly grated coconut.

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1 reply · active 52 weeks ago

+1

jumbieg71p· 52 weeks ago

Thanks for the tip. I'll have to give that a try.

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SOPPTORSDAG «

[...] jag däremot vet är att bake är väldigt gott, så idag försöker jag mig på Chris recept på bake, wish me [...]

0

carol· 57 weeks ago

Hi Chris I always enjoy a hot slice of coconut bake anytime. It goes well with most sides. Thank you.

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omar· 53 weeks ago

chris can i make the dough lets say on saturday put it in the fridge and bake it the day after? or should it be baked immediately as shown above?

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1 reply · active 52 weeks ago

0

ILoveBosch· 52 weeks ago

I like trying new recipes and LOVE bread. This looks like a great recipe to try. Thank you for sharing

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0

Guest· 44 weeks ago

I made this bread and it had a very bland taste, practically no taste at all to it. Is it supposed to taste that way. should it taste more like coconut?

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2 replies · active 4 weeks ago

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Caro· 10 weeks ago

its just like a type of bread, you have to eat it with a filling. in trinidad we eat it with cheese and or butter but you can eat it with any type of savory or sweet filling that you prefer. its not really meant to be eaten alone.

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+1

sheldon· 4 weeks ago

Coconut Bake is meant to go with fillings but it should be tasty enough to be eaten on its own, I had the same issue, especially with the lack of coconut flavour, so I modified the recipe to get the taste I was used to. I punched up the salt to a full teaspoon, the sugar to two slightly rounded tablespoons, the grated coconut to 1&1/2 - 2 cups, and replaced 2 cups of white flour with whole wheat flour (optional, just my preference). For the coconut milk, instead of the canned version, I mixed in approx 2oz of "creamed coconut" (usually comes in red box in the grocery), with 1 cup warm water, it came out just like my Mom's. Thanks Chris, for all your great recipes.

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Jennifer Valerie· 40 weeks ago

I did a wholewheat version of it and posted it on FB. Thanks for posting it. I'm looking forward to supper tonight when we will enjoy it as a family.

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Nicola· 21 weeks ago

Great Recipe...Thanks a million!!

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0

uniqueDominicangrl· 17 weeks ago

Can't wait to try this one Chris.... Thanks

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Amy· 4 weeks ago

About to try this today... i will comment when its done

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