Muffins and Mozart

Making the Perfect Plant-Based Bacon

Baking sheet filled with a freshly baked batch of homemade Coconut Bacon

Coconut bacon is the answer to everyone pursuing a plant-based, vegan, grain-free, oil-free, or gluten free lifestyle…yet craving bacon.

The perfect coconut bacon is simple—requiring just eight ingredients, one pan, and fifteen minutes to prepare.

The perfect coconut bacon is crispy, smoky, savory and amazing…tastes like the real deal…well maybe that’s somewhat of a stretch…but it does make a pretty darn healthy bacon replacement.

The perfect coconut bacon is coconut perfectly tossed with smoky flavors and naturally sweetened with pure maple syrup…and then baked until golden brown and crispy.

Great for adding to salads, wraps, tacos, tofu scrambles, home fries, BLTs, sandwiches, dips, and more.

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The Coconut

Coconut…3C large flaked coconut…wide, oversized flakes from the bulk section at health stores such as Sprout’s are perfect for making coconut bacon…yoyu can also purchase it online…

When purchasing your coconut flakes, make sure all of the flakes are completely white, with no yellowing…yellowing is a sign that it’s old or has not been properly stored.

Be sure to use coconut flakes, not shredded coconut. Coconut flakes are large and flat, while shredded coconut is essentially grated coconut.

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The Other Ingredients

1Tbsp neutral high-heat oil—such as avocado, sunflower or grapeseed
1Tbsp soy sauce…this adds saltiness and flavor…for gluten-free bacon, use gluten-free tamari or coconut aminos
1Tbsp maple syrup…use more or less depending on your taste preferencesd…you could also completely leave it out if you’re like me, and don’t actually like the taste of maple syrup.
2-½Tbsp liquid smoke…there are different flavors of liquid smoke—such as hickory and mesquite—use your favorite. You could also add ½tsp more smoked paprika and a dash or two more of tamari instead.
Spices…1/4tsp pepper…1/4tsp garlic powder…1 tsp smoked paprika…pinch sea salt… 1/2 tsp black pepper…mineral salt for sprinkling, optional

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Instructions

Prep…Preheat oven to 325. Line large rimmed baking sheet with parchment paper.

Make the “Stuff”…Stir everything but the coconut together.

Add coconut…Toss for about 45 seconds or so…making sure to coat each flake well. The “stuff” will likely pool at the bottom, so be sure to mix well.

Layer…Spread the coconut flakes to the baking sheet in a single, even layer. If there is any leftover marinade in the bowl, drizzle it on top. Sprinkle lightly with a bit of mineral salt if desired. Don’t worry if the coconut flakes aren’t spread out perfectly even because you will be stirring it every now and then while it is baking.

Bake…Place cookie sheet on the center rack of your oven. Bake 15min, checking and stirring every five minutes until the “bacon” has a nice browned and caramelized color. Watch carefully in the last minutes of cooking and be careful not to burn as it can go from brown to burnt very quickly. Your final baking time might be shorter or longer, depending on the size of your coconut flakes and your oven.

Cool…Let the coconut flakes cool for about fifteen minutes. The flakes will become crispier as they cool.

Store…Any leftover bacon can be stored in a freezer-safe bag or an airtight container at room temp for about a month. If it softens a bit, re-crisp in the toaster oven on medium for a few minutes or under the broiler for a few seconds, keeping an eye that it doesn’t burn.

Making the Perfect Coconut Chia Pudding

The perfect coconut chia pudding is a perfectly simple, healthy breakfast or snack that you’ll want to make over and over again…

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Place the coconut cream, coconut milk, chia seeds, shredded coconut, vanilla extract, and maple syrup in a bowl, blender, or shaker.
Stir the ingredients together so that everything is mixed thoroughly.
Wait about fifteen minutes and then stir or whisk again to break up any clumps of chia seeds.
At this point you can either wrap the bowl with plastic wrap or spoon the mixture into mini jars, filling each jar almost to the top.
Regardless which container you choose, place the pudding in the fridge…for at least two hours or overnight…The longer you refrigerate it, the thicker it’ll be.
Now top with whatever toppings you have chosen—fresh berries, shredded coconut
Chia pudding will keep fresh in your fridge for up to a week.

Making the Perfect Coconut Cake

Growing up in the Deep South, my mom and both grandmothers and almost every other female at that time took great pride in their cooking—especially their cakes and candies.

My Dad’s absolute favorite of these cakes was the coconut cake—as you all probably know already—a cake with frosted with 7-minute frosting or cream cheese icing or buttercreams, covered in shredded toasted and/or sweetened coconut flakes.

But honestly I don’t have the time or level of commitment that my mom and grandmothers had in order to spend hours and hours in the kitchen. That’s why God invented microwaves and freezer meals and drive-through windows, right?!

But on those rare occasions when I do feel like putting forth the time and effort, one of my favorite desserts is coconut poke cake.

Coconut poke cake so very easy to make—a rectangular one-layer white or yellow cake with holes made into the cake to absorb cream of coconut frosted with whipped topping.

So let’s get cookin’…shall we?!

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The Cake

For the cake, just grab you a box of white or yellow cake mix the next time you go to the store…(or have greoceries delivered)…and make cake according to instructions on the box for a 9×13 pan.

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The Filling

1 (14 ounce) can cream of coconut
1 (14 ounce) can sweetened condensed milk

Mix cream of coconut and sweetened condensed milk together. Pour over the top of the still hot cake.

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The Frosting

16oz Cool Whip, thawed
8oz flaked coconut

Spread cake with Cool Whip. Top with coconut.

Making the Perfect coconut Porridge

It’s snowed several inches this weekend…a rare thing here in the DFW metroplex (Texas)…and so we’ve switched many of our typical diet staples—such as iced tea, cold cereal, and yogurt—to warmer and more “wholesome” foods such as this hot cereal, or porridge, which is healthy, filling, and stocked with healthy ingredients—such as quinoa, oats, and coconut milk.

So let’s talk about how to make a bowl of this satisfying coconut comfort food that is not only true breakfast bliss, but also a keto delight

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Ingredients

1 egg
2Tbsp coconut flour
2tsp butter
1/2C coconut milk
1/2C quinoa
1 -1/2C rolled oats
1/4tsp salt
3/4C water
Sweetener—coconut sugar, agave, maple syrup, brown sugar,…
cinnamon to taste
1/2C unsweetened coconut flakes
Optional Toppings—apple slices, peanut butter, honey, fresh chopped fruit, berries, nuts, seeds,…

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Instructions

Combine egg, coconut flour, and salt in a small bowl. Melt the butter and coconut cream over low heat. Slowly whisk in the egg mixture, combining until you achieve a creamy, thick texture. When it begins to simmer, turn it down to medium-low and whisk until it begins to thicken. Add water, quinoa, oats, and salt. Cook for 15 minutes…until the grains are soft to the bite and no longer gritty or hard. Add more water if needed to reach your desired state of thickness/soupiness. Garnish with your favorite toppings. Serve hot with coconut milk or cream.

Baking with Coconut Flour

coconut bread recipe

The perfect coconut flour bread is the perfect answer to those starting a keto diet or those who are allergic to wheat, dairy, most grains, starches, and nuts. And switching to coconut flour means that you yourself don’t have to give up your favorite foods because of the other person. But baking with coconut flour is a whole different ballgame than baking with any other flour. One of the easiest recipes to learn how to bake with coconut flour is coconut flour bread. The perfect coconut flour bread is quick and easy to prepare, contains healthy all-natural ingredients, and has unbelievable taste. So let’s stop talking and start baking instead.

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Health Benefits

Blood Sugar Levels…The fact that coconut flour is a low glycemic food means that eating foods made with coconut flour will not cause your blood sugar levels to spike…meaning that coconut flour is very beneficial for diabetics and people trying to lose weight.
Energy…Coconut flour contains high levels of healthy saturated fats that are easily used by the body to make you feel like you have more energy.
Fiber…Coconut contains up to 61% dietary fiber, meaning that it cannot be absorbed by the body…and instead the calories and carbs in foods made with coconut flour move right through the digestive tract and help remove toxins and waste.
Protein…Baking with coconut flour requires using a lot more eggs than usual. Sure, eggs add calories…but good calories, not good-for-nothing, blood sugar-spiking, digestion-disrupting calories typically found in grain-based baked goods.

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Cooking with Coconut Flour

Baking with coconut will require way less flour, but many more eggs.The eggs have enough protein to help the coconut flour bind the ingredients together. Using water or milk will just make a huge mess, but eggs are a binder that keep your baked good nice and moist, soft and springy because of their protein and fat content.

Also coconut flour absorbs a lot of liquid so it’ll double in size once you add the liquid ingredients.

7Tbsp butter, melted
1Tbsp brown sugar or honey
6 eggs
2/3C coconut flour
1tsp baking powder
1/2tsp salt

Preheat oven to 350°F. Line an 8×4 inch loaf pan with parchment paper. Combine the coconut flour, baking soda and salt. In another bowl combine the eggs, milk and oil. Slowly add the wet ingredients into the dry ingredients and mix until combined. Pour the mixture into the prepared loaf pan. Bake for 40-50 minutes, or until a toothpick, inserted in the middle comes out clean. Loosen loaf from sides of pan and turn onto a cooling grid. Allow to cool before storing in an airtight containe. Enjoy!

Making the Perfect Avocado Pudding

Chocolate Avocado Pudding with Coconut Milk

The perfect avocado pudding is not some sort of sweet guacamole…but a sweet, rich and decadent creamy pudding.

The perfect avocado pudding is a great, delicious and good-looking dessert that you will be proud of serving because it is actually chock-full of healthy ingredients—banana for sweetening…lots of cocoa for a rich chocolaty taste…whipped coconut milk for airy texture and more sweetness…and finally avocado simply serves to bind all of the other ingredients together and provide creaminess.

2 ripe medium avocados
1/3C cocoa or carob powder
1/4C coconut milk
2tsp vanilla
1 pinch of salt
Toppings of choice…such as strawberries, coconut flakes, cherries, raspberries

Add the peeled avocados, banana, cocoa powder, maple syrup, vanilla and salt. Blend until a creamy paste forms. Set aside. Whip the coconut milk with a hand mixer until it obtains a mousse-like texture. Refrigerate at least one hour before serving.

Making the Perfect Coconut Granola

The perfect coconut granola is the perfect combination of oats, nuts, seeds, add-ins, fruit, sweetener—such as honey or maple syrup.

The perfect coconut granola is not only the perfect simple and fast breakfast…but also the perfect after school snack…the perfect topping for yogurt, ice cream, milk or fresh fruit…the perfect food for camping trips and road trips.

The perfect coconut granola can be made ahead of time and stored for weeks.

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Ingredients

The Oats…4C…Old-fashioned oats will keep their shape during baking, but use certified gluten-free oats if you need gluten-free granola. Do not use instant or quick oats.

The Fruit…1C…Whether or not you actually use fruit is totally up to you, but fruit adds extra sweetness, chewy texture, and more flavor to your finished granola. Any dried fruit will work—dried cherries, dried cranberries, dried apricots, raisins, mixed dried berries

The Coconut…2/3C unsweetened flaked coconut

The Sweetener…1/3 cup maple syrup or honey or agave nectar…Use whichever one you like the best or what you have on hand. Another option would be 1/4C brown sugar. Such sweeteners stick to the oats and give you plenty of sweet chunks in the mix. You can use whatever kind of sweetener and oil that you’d like, but the coating for your granola should be about half sweetener and half oil.

The Nuts and Seeds…1C…Good option would be any one or a combination of the following…almonds, walnuts, pecans, pistachios, pepitas, sunflower seeds, cashews, peanuts, and macadamia nuts.

The Oil…2/3C melted coconut oil…The oil is what makes the granola crispy. Substitutes for coconut oil include extra virgin olive oil or butter.

The Salt…1/2tsp…Salt adds flavor to your granola. Try using fine-grain sea salt instead of regular table salt.

The Spices…1tsp…Spices can give your granola a subtle warming flavor. Good options include ginger, pumpkin pie spice, cinnamon.

The Vanilla…2tsp vanilla…simply because you’re baking something…have you ever noticed that whenever you’re baking anything at all, one of the ingredients is always vanilla…and you start by preheating your oven to 350…

Optional Mix-Ins…Feel free to experiment by adding whatever else you want,,,such as 2tsp lemon or orange zest, mini chocolate chips, small candies like M&M’s, chia seeds…you name it…or find it…

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Instructions

Preheat oven to 300°F. Line rimmed baking sheet with parchment paper. Whisk together oil, sweetener, salt, and spices. Add oats and almonds. Stir to coat well. Press the granola into an even layer onto the prepared baking sheet. Bake for 20 minutes, stirring only once halfway through cooking. Remove from the oven. Add the fruit. Press and tamp down the granola before it cools to help the granola stick together. Cool completely before storing. Avoid jostling the granola on the pan any more than you gave to until it cools completely. Once completely cooled, transfer to an airtight container, where it will keep for up to a month.

Making the Perfect Coconut Tea

Coconut tea is a caffeinated beverage that is relatively new to America and parts of Europe, but has actually been enjoyed for generations in tropical regions where coconuts commonly grow.

Coconut tea combines coconut flakes and milk into green or black tea to create both a wonderful flavor and a wealth of health benefits.

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The Why

Coconut milk contans a high level of healthy fats, antioxidants, vitamin C, fiber, and many important minerals—such as magnesium, iron, and potassium.

Coconut has been proven to have many health benefits. Coconut and coconut-related groceries such as coconut oil and shredded coconut can help prevent cancer, improve heart health, boosting the immune system, and protect the skin.

Green and black tea can give the immune system a major boost.

Both of these two main ingredients can h ve an effect on the metabolism, boost passive fat-burning. aid weight loss efforts, help protect you from high blood pressure and coronary heart disease…

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Coconut Tea

2Tbsp heavy milk
1C coconut milk
4 green or black tea bags
4C water
8 cardamom pods
8 cloves
2Tbsp brown sugar
1Tbsp peppercorn

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Instructions

Bring 4 cups of water to boil, At this point you can choose between making chai coconut tea or green tea coconut tea.

To make chai coconut tea, add 8 cardamom pods, 8 cloves, and 1Tbsp to saucepan. Then add four black tea bags. Remove from heat. Steep for 5min. In a second saucepan, bring 1C coconut milk and 2Tbsp brown sugar to a simmer. Mix the milk into the tea. Heat for 2min. Whisk the entire mixture.

To make coconut green tea, add three green tea bags. Remove from heat. Let the tea steep 5min. Pour in 1/4 cup of coconut milk and 2 tablespoons of heavy cream. Stir thoroughly. Remove the tea bag. Regardless which tea you are making, you can either serve the tea warm or refrigerate and serve cold.

Making the Perfect Coconut Water Smoothie

Coconut water is a refreshing and hydrating option to the milk or plain water that we all typically think of as the liquid base for smoothies. Not only that, coconut water offers so much more as far as nutrition and health benefits.

Coconut water smoothies are especially great after you work out because it quickly rehydrates you and is a great, natural source of antioxidants and key electrolytes—such as potassium and sodium—that your body needs in order to bounce back after working up a sweat.

Coconut water is also a natural and healthy alternative to the not-so-healthy Gatorade-style energy drinks we usually grab after working out because coconut water contains low amounts of salt and sugar…as well as no artificial additives or colors.

So here are only a few quick and easy ideas for using coconut water in smoothies that are low in calories and a weight loss friendly…

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The Base…1C coconut water

The Greens…1C kale

The Fruit…(pick and choose your favorites…note that both fresh and frozen will work)…

Banana…1 peeled and chopped
Blueberries…½ cup
Cranberries…½ cup
Mango…½ cup chopped
Orange…1⁄2
Pineapple…1⁄2 cup chopped
Raspberry…1 cup
Strawberries…⅓ cup

The Sweetener…(Optional)…½tsp honey or agave nectar

Add-Ins…(optional)

Chia seeds…1Tbsp
Cinnamon or ginger…1/4tsp
Squeeze of lime
Ice cubes…4 to 5

Pour coconut into lender. Add kale. Blend for 1min. Add fruit and add-ins. Blend again. Add ice if using. Blend again. Enjoy!

Nature’s Own Sports Drink

Dubbed by marketers as “Mother Nature’s sports drink,” coconut water has become a “trendy” beverage in recent years…a beverage that is had said to not only hydrate the body, but also to help with a whole host of conditions—including hangovers, cancer and kidney stones.

Coconut water is a tasty refreshing beverage that is also good for you because it is loaded with several important nutrients, including minerals that most people don’t get enough of.

Coconut water is the clear liquid naturally found in the center of a young, green coconut.

Coconuts take about a year to fully mature. As the coconut matures, the water is replaced by coconut meat…but if the coconut is being grown to make coconut water, the coconut is harvested when the coconut is about seven months old. The younger the fruit, the more water it contains.

Coconut water is different from coconut milk. Coconut water comes straight from the coconut…whereas coconut milk is coconut meat that has been ground up and mixed with water.

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Nutrition

So many of us are trying to steer clear of processed, artificially-sweetend or flavored foods these days…including fortified cereals, unhealthy snacks, and energy drinks that contain caffeine and artificial ingredients. Coconut water may be a great alternative.
Coconut water is low in calories…naturally free of fat…a good source of fiber…low in carbohydrates and sodium…rich in potassium…a great source of several vitamins and minerals, such as magnesium and vitamin C.
All without artificial ingredients or additives that may be unhealthy.
And not to mention super hydrating.
Calories…An 8-ounce serving of coconut water contains 45 calories…about the same found in the same amount of Gatorade.
Sugar…Most unflavored coconut water contains 1.3 grams of sugar per ounce…less sugar than many sports drinks and much less sugar.
Vitamins…Coconut water is a great source of vitamin C…a single eight ounce serving contains 10%RDI.
Minerals…One cup coconut water has more potassium than four bananas…61mg potassium…17% of the RDI.

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Health Benefits

Coconut water has become a popular sports drink for those of us seeking energy, hydration, and endurance.
But let’s look at some of the other benefits that coconut water provides.

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Bloating

Many people experience uncomfortable swelling after meals that are high in sodium. Coconut water contains the potassium needed to counteract these high levels of sodium and keep your belly from swelling.

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Blood Pressure

Coconut water is effective in keeping your blood sugar levels down because of the amounts of magnesium and potassium that it contains. Potassium is often given to heart patients to strengthen their hearts.

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Energy

If you want to avoid that tired, draggy feeling in the early afternoon, drink some coconut water. Coconut water contains carbohydrates and electrolytes that rehydrate the body and are great for a quick energy boost…that’s why athletes swear by it.

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Hangover Remedy

If you drank too much alcohol the night before and are now enjoying the headache and hazy feeling of a good old-fashioned hangover, try starting the day with coconut water. The electrolytes in coconut water replenish the body with the minerals and nutrients needed for you to function effectively and rehydrates your parched system.

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Immune System

Coconut water has a healthy supply of vitamin C which is important for…

boosting your immune system
eliminating impurities
fighting illness and infection
killing germs
preventing colds and flu

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Kidney Stones

Thank goodness I’ve never had a kidney stone, but I hear that they really, really hurt…and sometimes require surgery.

Whar are kidney stones?

Kidney stones are crystals formed from whenever your body has too so much calcium and oxalate that these adhere to your kidneys to form kidney stones.

Whenever you have kidney stones, doctors often recommend that you drink plenty of water, but coconut water is actually more effective than plain water in preventing the development of these crystals.

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Muscle Cramps

Cramps that are a result of such thibs as pre-menstrual syndrome, a long run or weightlifting, or potassium deficiency can be painful and debilitating, Coconut water nourishes muscles and prevents cramps because it is rich in potassium and muscle-nourishing.

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Obesity

Sodas…or as we say in the Deep South…typically contain tons of sugar…and even when you buy sugar-free soda, it still contains chemicals and preservatives that are unhealthy for you.

Coconut water on the other hand, contains no calories, provides more nutritional value, is naturally free of additives and artificial sweeteners….making it a healthier alternative.

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Skin

In order for your skin to look its best, it is essential that you consume a steady supply of water, vitamins, and minerals.