If it isn't obvious already, I'm in love with coconut! What's great about coconut? It's low in sugar and carbohydrates and in flour form it makes a great substitute for grain flours. Plus it is high in fiber. Oh, and did I mention it tastes great? It does. Coconut milk, flour, oil and flakes are taking over my pantry and so far I've enjoyed them all. I'll be having one of these for breakfast each morning, but they make a great evening treat or dessert for the holidays. Coconut flour is not explicitly listed as an "approved" Fast Track food. But it IS for Paleo and Primal diets, which FT is based on. In my opinion, it is simply an oversight on Jorge Cruise's part that it is not included. And note, I'm just having one a day.
These are incredibly moist, dense and not too sweet. Please adjust your Stevia amount depending on your taste for sweetness, I'm using less next time.
Coconut Pumpkin Muffins
1/2 Cup Coconut Flour
1 tsp Cinnamon
1 tsp Baking Powder
1 tsp Stevia
1/4 tsp Pumpkin Pie Seasoning (if you have it)
1/4 tsp All Spice
1/4 tsp Nutmeg
pinch of Salt
1/2 Cup Pumpkin Puree (NOT Pumpkin Pie filling!)
1/2 Cup Butter or Coconut Oil melted (I used the oil)
3/4 Cup unsweetened almond milk (coconut, hemp, rice, etc work also)
1 tsp Vanilla extract
Mix all wet ingredients: eggs, milk, pumpkin, melted coconut oi/butter and vanilla together. Add all dry ingredients to sifter and sift into wet mixture, stirring as you go. Mix until lumps are gone. Let it set for a few minutes fully mixed so the coconut flour can absorb the moisture. Grease muffin pan and fill 3/4 full. Mine made 6 large muffins. I use the silicon muffin pan (which I hate, worst purchase ever) and it takes much longer to cook. Mine took 25 minutes at 400 degrees to cook through, but keep an eye on them, with a better pan and smaller sized muffins they could be done sooner. To make them a little sweeter and special, try icing them or adding your favorite chopped nut (add nut before baking). This icing is heaven!
1/4 Cup Cream Cheese
1 Tbsp Unsweetened Coconut Flakes (optional)
1/2 tsp Stevia Sweetener (optional)
1 tsp Vanilla Extract
Finely chopped mint from my garden
Cream together and top each muffin with after they have cooled. If you made your muffins with very little of no sweetener, the icing could be a way to add that back in.
These are SO good, and I mean really good. I am having one of these a day on the Fast Track, because the carbs can add up. On the Belly Fat Cure it S/C Value of 1/1 with about 1 gram of sugar, 6 grams of carbs and 4 grams of fiber.
Next up I'm making Pizza Muffins with about the same recipe, minus any sweetness, plus a little sauce, cheese and pepperonis. Oh and Coconut Cheese Biscuits? How about Chocolate Coconut Zucchini Muffins and Chocolate Coconut Flake Balls? Please, stop me if I'm boring you. But that's what's baking up in my kitchen. That's right... I seriously think I can do the Fast Track much longer with these options.
Feel free to link back to my recipe and if you reprint it, it is common etiquette to ask first and to link to the original :) I got the idea for these muffins from Balanced Bites. Diane is a Nutritionist and Paleo enthusiast, whose recipes are too high in sugar for the Belly Fat Cure. But a few thoughtful changes and they are perfect! Girl Gone Primal is also an excellent source for grain-free ideas (with a few sugar tweaks). They are both thoughtful, well written blogs that I find useful on the Fast Track especially. And a special thanks to Dawn and her Daily Chocolates for making me take a second look at Coconut Flour and reminding me that the 130s *might* just be possible me too.
Update: I finally made the with 1/2 of melted butter instead of coconut oil and found them to be not as good. I highly recommend picking up coconut oil. I'm on my 3rd jar. Also a few people have mentioned these aren't sweet enough. The recipe is not sweet, but as much stevia as YOU need. I recommend keeping the muffins stevia the same and make the icing sweeter or use a little more.