Coconut Flour Biscuits

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Coconut flour biscuits

I was making my usual weekly batch of muffins.  I decided to try coconut flour instead of brown rice or spelt flour.  The results are amazing.  I turned them into biscuits instead of muffins due to the consistency of the dough.  The consistency was more like a pie crust, dense, stiff vs. cake like.  What I like most about them, is the fact that coconut flour contains protein and fiber.  Therefore, when I eat two in the morning possibly topped with fresh ground nut butter, I am full.  The biscuits along with my coffee, is the perfect filling, fast and tasty breakfast. 

So just like my muffins, I don’t have a specific recipe that I follow.  I just use whatever I have on hand.  Here is what I did in terms of baking and ingredients for this particular batch.  Feel free to follow exactly, or make the recipe more your own.

Coconut Flour Biscuits

  • 2 cups coconut flour
  • 1/2 tsp baking soda
  • 1/4 tsp baking powder
  • 1 heaping tsp of cinnamon
  • 1 tsp vanilla extract
  • 1/4 cup monk fruit sweetener
  • 1/4 cup unsweetened coconut flakes
  • 1/4 cup raisins
  • 1/4 cup chopped walnuts
  • 3 flax eggs (use whole eggs or egg whites) – Use whatever you like it’s just a binding agent.  Add oil if you want.  I avoid adding oil of any kind.
  • 1/4 cup water
  • 3 ripe mashed bananas
  • 3 apples, shredded (  I used empire)

*Mash the bananas first then remaining ingredients, except for the apple.  Mix with electric mixer

*Fold in the shredded apple

*Roll the dough in balls, place on a cookie sheet, slightly press down

*preheat oven at 350 degrees

*bake for 20 min.

The batch makes approximately 2 1/2 dozen biscuits.  You can make the dough and store it in the refrigerator and make a small amount as needed.  I did that.  I made 6 then a week later finished off the dough and made 24.  

My kids love these.  They think they’re sweet tasting.  Primarily due to the coconut, they do taste sweeter than the muffins made with other types of flour.  The coconut flour and shredded coconut add extra sweetness.  

When baking, I try to use gluten-free flours.  I don’t have a wheat allergy or celiac disease, which are serious conditions.  As I get older, I notice gluten makes me feel bloated.  Therefore, cooking things at home, I choose to make them gluten free when possible.  

Have you experimented with coconut flour?  What are your favorite dishes?  Please share.  Let get the conversation started….

 

Stabilizing Endurance….

I haven’t been writing lately.  Always busy (like everyone).  Quite frankly, I’ve been a little down since my foot / hamstring injury, because I can’t run.  My biggest fear has been losing endurance.  As a distance runner, maintaining endurance is what it’s all about.  If I can’t make it to 26.2 and beyond… I don’t want to run.  My physical ailments will heal.  I’ll adjust to the custom orthodics (thanks to my extremely flat feet).  I have maintained physical exercise through cycling, swimming, yoga and weight training.  That’s all fine, but in terms of endurance, nothing compares to a good 2-4 hour-long run.  So what have I been doing?  I’m bound and determined to bike for over 2 hours, approximately 30 miles, every time I go out.  There’s a lot more that goes into planning for a long bike ride.  For one, riding makes you very hungry.  You won’t burn as many calories as you would running, but for some reason, you need to fuel while you ride.  I can go out for long runs on an empty stomach, drinking only water and occasionally eating a GU (energy gel) for a little boost of energy.  Cycling, I need substance, real food, maybe even a sports drink.  The hunger only happens on a real ride, never on a stationary bike or during a spin class.  I think it has to do with brain function.  While riding on the roads or trails, you have to constantly be aware of your surroundings.  Traffic behind you, pot holes, roots, branches, pedestrians, etc…. Plus the fact, you’re locked into your bike.  It’s difficult to jump out of the way if needed, like you can when you’re on your feet, running.  While running, you can zone out in certain areas, listen to music, manuever your feet to prevent falling etc….  You just can’t do that cycling.  Therefore, I think your energy is dispersed differently.  The fuel is as much for your brain as it is your belly.  This morning I rode just over 32 miles.  I would have gone further, perhaps 15 more miles, but my stomach was growling and I had to be back for a business appointment.  I had a snack at mile 16, but it just wasn’t enough.  I had a banana and fun size pack of m & m’s, which is 165 calories total.  Got me through 10 miles fine, but my stomach was growling like crazy for the next 6 miles. 

Cycling Snack 165 calories
Cycling Snack 165 calories

I got back just in time for a protein packed lunch and enough time to prep for my appointment.  I made myself an egg white omelette, which is something I eat often, especially after an intense / long work out.  An omelette is a great way to get rid of leftovers, veggies so they won’t go bad, etc…  It’s also a filling meal for approximately 400 – 500 calories.  I use egg whites, because it’s easy and I’m trying to cut down on fat any way possible.  If I had made this on a regular day, not after a 2-3 hour cardio work out, I would eliminate the cheese, ham and toast with butter.  These items add a lot of unwanted calories and fat. 

Today’s Egg White Omelette – 500 calories

  • 1/3 cup of Egg whites
  • 2 thin slices of deli ham chopped
  • tbsp olive oil 
  • 2 cups of baby spinach
  • 1 cup chopped white mushrooms
  • 1/4 cup chopped Vidalia onion
  • 2 tsp parmesan cheese
  • salt, black pepper & cayenne pepper to taste
  • 1 slice of french peasant bread toasted with 1 pat of unsalted butter
Today's egg white omelette
Today’s egg white omelette

Have you been injured and can’t participate in your favorite activity?  How do you compensate?  Are you an endurance junkie like me?  How do you make up the lost miles?  Let me know.  I’m an average person who loves running, cycling etc….  I’m always looking for new ideas and approaches….  Let’s get the conversation started….

Leftovers….Fried Rice….

Homemade Fried Rice
Leftovers…Fried Rice…

Leftovers are different for everyone.  For me, I always have vegetables I want to get rid of and cooked brown rice.  So one meal I throw together often is Fried Rice.  So, my kids love steak.  Over the weekend we grilled steak and chicken.  We had plenty of both left over.  Because, I hate to waste, I constantly am trying to make new meals with whatever is left.  I asked the kids what kind of Fried Rice they wanted; Steak, Chicken or Egg.  They chose steak.  I won’t eat steak as a main meal, but I will in fried rice, because it’s cut up small and cooked very well done.  Almost crispy like beef jerky, which for me is tolerable….  Same goes for chicken.  The smaller the cut, the crispier and dried out it is.  To each their own, right?  If they chose egg, It’s simply a protein addition to the dish.  
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Long Run Pancakes / Waffles….

Pancake / Waffles
Long Run Pancake / Waffles

After a long run, I’m always starving.  I categorize a long run as 13 plus miles.  Generally my long runs are done early Sunday mornings.  One of my favorite things to make are Pancakes / Waffles.  I’ve always made homemade pancakes.  I’ve used a “Good Old Fashioned Pancakes” recipe for years.  The original recipe calls for white flour, white sugar, milk and melted butter.  I’ve eliminated all of those items and made them into my own gluten free, no white sugar and sometimes vegan Pancakes.  They are so good!  There’s really no reason to make them the unhealthy way ever again….
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Ironman….The race of all races

Ironman….The race of all races.  I am proud to have friends that have completed this 140.6 mile triathlon!  My friend Rachael has completed it twice.  Incredible!  I hope and plan on participating and completing an Ironman someday.  But, until then I will take pure pleasure in living vicariously through my Ironman friends.  They are my hero’s.  Ann, Rachael, Aixa and Pablo, Congratulations!  

Ironman Triathlon

From Wikipedia, the free encyclopedia

An Ironman Triathlon is one of a series of long-distance triathlon races organized by the World Triathlon Corporation (WTC), consisting of a 2.4-mile (3.86 km) swim, a 112-mile (180.25 km) bicycle ride and a marathon26.2-mile (42.16 km) run, raced in that order and without a break. It is widely considered one of the most difficult one-day sporting events in the world.[1][2][3]

Most Ironman events have a limited time of 17 hours to complete the race. The race typically starts at 7:00 a.m.; the mandatory swim cut off for the 2.4-mile (3.86 km) swim is 9:20 a.m. (2 hours 20 minutes), the mandatory bike cut off time is 5:30 p.m. (8 hours 10 minutes), and the mandatory marathon cut off is midnight (6 hours 30 minutes). Any participant who manages to complete the triathlon in these timings is designated an Ironman.

 

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Fresh Squeezed Lemonade….

Fresh squeezed lemonade
Fresh squeezed lemonade

There is nothing like fresh squeezed lemonade on a hot summer day.  This weekend my son and I made fresh squeezed lemonade and set up a lemonade stand.  It was so much fun.  Making homemade lemonade is very easy.  There’s a ton of sugar, but there are ways to cut the sugar and still enjoy that fresh tart sweet taste…. 
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All in the sauce….

I’ve come up with a new recipe which is a combination of two dishes I’ve made in the past.  A vegan alfredo recipe and a roasted red pepper pesto.  I wanted the richness and creaminess of the alfredo and the smokey intense flavor of the pesto.  What’s interesting is how thick and rich something can taste without adding cream, cheese, butter and/or eggs.  So much flavor without the saturated fat and stomach ache, for that matter.  I don’t have a name for my creation, so I’m just refering to it as “the sauce”….
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Try it….

Try it….If you don’t like it….You don’t have to eat it….This is something I say on a daily basis.  It’s usually at dinner time, because that’s likely when we try some new foods or my kids have friends over.  Growing up, I only heard the “try it” part.  My siblings and I spent plenty of meals sitting and finishing something we did not, and still do not like.  It was clean your plate or you can’t leave the dinner table.  I laugh now, but it really sucked.  Anyhow, my kids are great at trying new foods.  A lot of times they like what’s for dinner.  If they don’t, I’m certainly not going to make them eat it.  For instance, my son does not like melted cheese.  Only on pizza.  Fine with me.  Melted cheese is greasy and actually ruins the flavor of a lot of good food. The try it part is a must in our house.  I don’t want my children to grow up being what I call, “adult baby / picky eaters”.  Seriously, there is nothing worse that an adult who eats with their eyes and claims not to like something / everything when you know they’ve never tried it in their life.  I don’t know for sure, but I’m guessing  adult picky eaters simply were never made to try anything.    Continue reading “Try it….”

Cookbook Club….

Cookbook Club - Moroccan Lentil Salad
Cookbook Club – Moroccan Lentil Salad -“Run Fast, Eat Slow”

I hope everyone had an enjoyable weekend.  Happy father’s day to all the dad’s out there.  Friday night I attended my first “Cookbook Club”.  My friend Erin put the local club together and has been inviting me for months.  This past Friday was the first time I was able to go.  It was a lot of fun and I met some great new people and enjoyed a ton of fabulous food.  The concept of the club is simple.  Whoever hosts the party, chooses a particular cookbook as the theme.  Everyone pick’s a recipe from the book, and brings it to the party.  We discuss the approach to making our dishes. Where to best find some of the unusual ingredients, using alternative ingredients, putting your own twist on a dish, etc….  Continue reading “Cookbook Club….”

Flag Day Birthday….Summer cake….

Yesterday, June 14th was my birthday, as you all know it was also Flag Day here in the U.S.A.  Growing up my Mother always made me a Flag cake and Flag cupcakes for school and my birthday parties.  It was great and always brings a smile to my face thinking about all the time and effort she put in to making my day special.  Of course in the 1970’s and 1980’s when my mom was making cakes the ingredients were heavy chocolate or vanilla cake with thick and sugary butter cream frosting.  Don’t get me wrong, it was absolutely delicious and a kids dream!  Now when I make cakes in the summer for my kids, I make them a little lighter and utilize fresh whipped cream and seasonal berries….

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