Tuesday, May 28, 2013

Loco for Coco

It's no wonder more and more fit-minded people are using coconut oil, flakes, and flour in their recipes—the fruit has endless benefits! Some people might skip it because of the high fat (and saturated fat, to boot) content. For the active person, the fat and fiber from coconut works in many beneficial ways.
Incorporating coconut in our diets can help boost metabolism and thyroid function while increasing energy, endurance, and digestion. I love to add coconut to my recipes. Check out these shakes, treats, and bars below for great ideas on how to go loco for coco!

/ Coconut Greens Shake

This refreshing take on a greens shake has a velvety-smooth consistency thanks to the coconut oil. It's great for a pre- or post-workout meal!
  1. Place all ingredients except for coconut flakes in a blender and blend until smooth.
  2. Pour into glass and top with coconut flakes.
Nutrition Facts
Serving Size Recipe makes 1 serving
Amount per serving
Calories 295
Total Fat17g
Total Carbs11g
 Coconut Greens Shake PDF (12.7 KB)

/ Coconut Chocolate Clusters

One of my favorite flavor combos is chocolate and almond butter! Add coconut and some oats and you have a well balanced snack on the go.
  1. Combine all ingredients in a bowl and mix well.
  2. Drop spoonfuls on baking sheet with parchment paper and place in freezer for 30 minutes.
Nutrition Facts
Serving Size Recipe Serves 2
Amount per serving
Calories 354
Total Fat26g
Total Carbs15.5g

/ Coconut Peanut Butter Protein Cake

Protein mug cake anyone? Yes please! Try this decadent, creamy concoction and you'll forget you're on a diet. It's a treat without the guilt and is great for a bedtime snack!
  • 1 scoop Vanilla Casein or Blend
  • 1 tbsp Coconut Flour
  • Egg
  • 1 tbsp Coconut Flakes
  • 1 tsp Coconut Extract
  • 1 tsp Baking Powder
  • 1 tbsp Almond Butter
  • 1 tsp Coconut Flakes
  1. Spray the inside of a mug with non-stick cooking spray.
  2. Add protein, flour, egg, 1 tbsp coconut flakes, and extract to mug and mix well.
  3. Microwave for 75 seconds.
  4. Top cake with almond butter and coconut flakes!
Nutrition Facts
Serving Size Recipe serves 1
Amount per serving
Calories 375
Total Fat19g
Total Carbs19g

/ Coconut-Oat Bars

Before I travel, I like to prep this meal. It's perfect for packing and it's easy when your mornings are busy and hectic. The coconut adds great flavor and fiber to the usual homemade protein bar!
  • 1/2 cup Oats
  • 1/2 cup Liquid Egg Whites
  • 1/2 scoop Vanilla Protein
  • 2 tbsp reduced fat unsweetened Coconut Flakes
  • 1/2 tsp Coconut Extract
  • Cinnamon and Stevia to taste
  • Splash of unsweetened Coconut Milk
  1. Preheat oven to 375 degrees.
  2. Spray 8x8 pan with non-stick spray.
  3. Blend all ingredients in a blender and pour into pan.
  4. Bake for 15 minutes.
  5. Cut into squares.
Nutrition Facts
Serving Size Recipe Serves 2
Amount per serving
Calories 116
Total Fat3g
Total Carbs21g
 Coconut-Oat Bars PDF (120 KB)

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