Posts Tagged ‘healthy ideas’

Hello Bran Appétit readers!

My name is Lily, and I write a blog called Lily’s Health Pad where I discuss eating, exercising, and living healthfully while on a budget.

As you probably know, Brandi is vacationing in Spain. So, I hope you don’t mind my short takeover of her blog. When Brandi announced her need for guest posters, I jumped at the opportunity. As an avid reader of her blog, I am constantly impressed by her simple and delicious approach to cooking and meal planning.

Today, I’m going to introduce you all to baking with coconut flour. I’m also going to share a recipe for peanut butter muffins. It’s probably my favorite coconut flour recipe. Not to mention, it’s simple and delicious, so I know Brandi would approve!

Baking With Coconut Flour 101


Coconut flour is simply the fiber from coconut meat after most of the oil has been extracted. For those with allergies and intolerances, coconut flour is a wheat- free, gluten-free alternative to traditional flours. But coconut flour can and should be enjoyed by all. Even those without allergies will enjoy cooking with this product because baked goods that contain coconut flour always have a great texture and a hint of coconut flavor. Plus, coconut flour has some impressive nutritional stats. Check ‘em out below.

¼ cup coconut flour contains:


Fat- 8.4 grams

Carbohydrates- 33.2 grams

Protein-9.8 grams

Fiber-21 grams

Here are a few more tips and facts that will aid you in baking with coconut flour:

1) Coconut flour is quite dry on its own, so recipes using coconut flour almost always include more eggs than a traditional recipe.

2) You can replace up to 20% of the flour called for in a recipe with coconut flour. Just make sure you add the same percentage of liquid to the recipe.

3) When baking with coconut flour, don’t worry if your batter seems runnier than usual. Coconut flour’s high fiber content makes it very absorbent. During baking, the coconut will absorb much of the liquid.


Now, onto my favorite coconut flour recipe!


Peanut Butter Muffins

(yields 6 muffins)


· 3 eggs

· 1 tablespoon coconut oil, melted (you could sub oil or butter)

· 5 tablespoons sucanat (you can sub brown sugar)

· ¼ cup natural peanut butter

· ¼ teaspoon salt

· ¼ teaspoon vanilla extract

· ¼ cup coconut flour

· ¼ teaspoon baking powder


· Blend together eggs, oil, sugar, peanut butter, salt, and

vanilla extract.

· Combine coconut flour with baking powder and whisk into batter until there are no lumps.

· Fill 6 muffin cups halfway with batter.

· Bake at 400 degrees for 15 minutes. (Makes 6 muffins.)



You’ve got to try this recipe! It makes scrumptious muffins that have a delightful texture.

Swing by Lily’s Health Pad [insert link www.lilyshealthpad.com] and let me know if you like cooking with coconut flour as much as I do!

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Healthy Snack Ideas

One thing I have trouble with is packing good snacks for the morning / afternoon at work. I just never know if I’m going to be hungry inbetween meals or how hungry I’m going to be.

Some of my favorite and easy snacks to pack are:

  • yogurt with fruit / cereal / granola / bar / trail mix


  • smoothies – either bought from a place that makes good ones or I make at home and bring with me


  • fruit


  • veggies / dip or hummus


  • hard boiled egg


  • nuts / trail mix


  • LARAbar


  • cereal + milk


I found this great listing of snacks on the Weight Watchers messages boards the other day and wanted to share it. It was originally posted by Kippy2006, and was posted to be a “thought-starter”.

This list includes snacks that are 100 calories of REAL food, as compared to those air-filled 100 cal packs being sold in stores today. Not to mention, most of these would also count towards your fruit/veggie servings for the day!

  • 1/4 of an avocado
  • 1.75 cups apple slices
  • 1 medium banana
  • 1 cup grapes
  • 2 cups berries
  • 1.5 cups sliced peaches
  • 1.25 cups orange sections
  • 1.25 cups blueberries
  • 2 cups diced watermelon
  • 1 cup sliced pears
  • 1.33 cup diced pineapple
  • 1.5 cups raspberries
  • 1 cup cherries
  • 2 large kiwifruit
  • 3 clementines
  • 4 cups cherry tomatoes or 10 plum tomatoes or 3 large beefsteak tomatoes
  • 1 medium baked sweet potato
  • 1 small baked white potato
  • 2 cups carrot strips or slices
  • 12 cups torn lettuce
  • 10 large broccoli spears
  • 8 cups sliced cucumbers
  • 5.5 cups sliced bell or sweet peppers
  • 5 cups whole raw mushrooms
  • 32 spears cooked asparagus
  • 2.5 cups cooked green beans
  • 80 snow or sugar snap pea pods
  • 4.5 cups mixed vegetable salad (without dressing)
  • 1/2 cup cooked grain/rice/pasta (most, bulgur is 3/4s cup)
  • 1 jumbo hard boiled egg
  • 20 large boiled or steamed shrimp
  • 2 oz chicken breast meat (a little more than 2 oz)
  • 2 oz sirloin steak (a little less than 2 oz)
  • 0.75 cup plain fatfree yogurt
  • 3 cups airpopped popcorn

compared to:

less than an ounce of some kind of packaged cookie crispy thing

I understand the idea of portion control is helpful to people, and for some things, I definitely need portion control! BUT, you pay SO much for those little packets and you could just buy a big bag of something and portion it out yourself. It would take a little time, but you would get a lot more for your money AND still be able to portion it out how you want it for snacks or breakfast or whatever!

What are your favorite healthy snacks? Let’s see what else we can add to the list!

And do you portion out some things yourself?

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