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!

About these ads

Share this:

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