Posts Tagged ‘peanut butter’

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 and let me know if you like cooking with coconut flour as much as I do!

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Today is my Dad’s Birthday  🙂

I know he reads the blog, so he better see this since his presents won’t be at their house yet!


We don’t live too far from our families, but I do wish we lived closer on birthdays.

I love my Dad – we’ve grown so much closer over the past 10 years, and I’m so proud to call him Dad.

I am thankful that he is supportive of anything I do, that he can always make me laugh, that he’ll sit and watch football with me for hours upon hours, and that he and my mom are still going strong, almost 32 years later? 32, right?



I’m so, so happy that I had him there to walk me down the isle and give me away. Although, he still says that he gave Nick a 5 year guarantee period, where Nick could “return” me at any time  🙂


I am most excited that he was able to go to Honduras with us this summer. I knew as soon as he said yes that he would fall in love with Jovenes like we did – and I think I was right! He was probably the most important person on our trip this summer, since he was the only one who really knew what to do on that roof! We could not have done this job without him.

And did I mention that he’s lost over 25 lbs since Christmas? Yup, I’m proud of him for that, too. Extremely proud. He has been working so hard, and has just done amazing.

I’m sorry I can’t spend today with him, but I hope this post will stand in until I see him next month – and the gifts that are on their way will more than likely make him smile.

Love you Dad!!!

I had no clue whatsoever for breakfast today. I just could not decide. I guess it’s good that I can’t decide because ALL of my choices are good ones, but I hate that I’m so indecisive sometimes!

Since I’m working from home today again, I decided to go easy and make another smoothie since I have all kinds of snack options if I need them.


I took this packet of the Original Blend Amazing Meal from the sample pack I ordered 2 weeks ago and  blended that with some almond milk, 1 peach, and 1 Tbsp of cinnamon raisin pb (but I picked all the raisins out!). I just wanted the cinnamon flavor  🙂


I also peeled my peach since I don’t have a vitamix or anything. My blender works, but it’s not superpowerful, so I peeled it and just ate the chunks with the peel before drinking my smoothie.


off to work!

Do you live close to your family? How often do you see/talk to them?

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Alarm Strike

Some days, I hate having to decide what I want for breakfast.

I love all of my choices and it’s so hard to figure out which choice I want more.

There’s just something about breakfast….the first meal of the day, that first bite in the morning – I just want it to be perfect every day! Sometimes I think about just making everything I want and seeing how much I can actually eat.

But I won’t  🙂

Today was just as hard to decide – the good thing is they almost always turn out delicious!

Since my alarm decided to not go off AT ALL this morning, breakfast was fast.

In fact, I’m probably just taking the bagel on the road  🙂


I toasted one of the bagels we bought the other day – a chocolate chip one from a bakery in Roanoke! Good and local.


I really wanted to make a bagel sandwich this morning with the other ones, but no time! So I spread on a little pb for some protein, added some fruit and ta da! A complete plate.


Really – is there anything better than pb + chocolate?

Have you heard about these palm leaf plates? If not, head over here and check them out – you can also enter in a giveaway! I think they sound pretty cool.

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Sound the trumpets! We sold our truck! Hallelujah!

We have been trying to sell this truck for over a year, which proved to be much tougher than we thought. I think we’re selling it to a good family, which makes feel better about it since Nick and I got engaged in that truck  🙂

Telework went well again today, but it is hard getting used to a slower connection / loading on my computer at home compared to being in the office. That was the only thing that was frustrating today.

I got hungry this afternoon, so I grabbed a sample packet I bought last week to try.


Since I ordered the sample packs, one of them came with a little sample of the Kids SuperFood and it sounded pretty good! It has all kinds of stuff in it, not just greens, so I was excited to try it.


I mixed this packet with a mixture of skim + almond milk and a few ice cubes in the blender. The verdict?

I really liked this one! It tasted kind of like a chocolate malt flavor – not like a super chocolatey cup of milk, but it was tasty. This one does have soy protein in it, though, which is different than their other products.


I also had a half banana that was leftover from breakfast yesterday with some dark chocolate dreams peanut butter. All in all, it was a good chocolatey snack today.

After my snack, I tried to take my computer outside to finish out the day, but I couldn’t see the screen! So I came back inside and worked until about 5:15 – Mondays are my busiest and the slower loading screen was not helping me today. BUT I got everything done.

While Nick was on his way home, I got the pork marinating for tonight and I’m glad I did that early! He came home and I left with him to meet the family that’s buying the truck. We let them take it and drive it for a while, then they brought it back here and Nick will finalize everything tomorrow. Thank goodness! I’m glad everything went well and that we found someone to buy it, but it did push dinner back a bit.


We both had a salad tonight since we’re swimming in tomatoes right now. I can’t complain though – every one is delicious. I had some romaine, black olives, and a bunch of  tomatoes.


I’ll call this my Triple-P Plate: Pattie, Pork, Peaches.


For the pork, I marinated it in some oil, balsamic, honey, salt, and pepper. Nick grilled those and the peaches, and all I had to do was heat up some of our lentil / brown rice patties from last night!

Grilled fruit is so good. I’m sad we didn’t grill more tonight, but then I knew we wouldn’t have any for the rest of the week 🙂

I’ve already got my lunch packed and I’m ready for pajamas and some fun reading.


Have you grilled fruit? what’s your favorite one to grill / cook?

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So much to post, so little time  🙂

Today was pretty good, except for me almost passing out at the doctor’s office – oops! I am not good with needles or other not-fun things and I just got really hot today and felt like I was going to pass out. Thank goodness I didn’t, but that is never fun. The good thing is my stomach is doing a bit better! The pills are working and I’m hoping Nick and I will both be back to normal by the end of the week.

So, I have almost an entire’s day worth of food to post!

Before my doctor’s appointment, I had one of the blueberry chia muffins.


Still good, but I think I like them better heated up a little bit. I love the flavor, though.

Went to the doctor, paid $35 and left with a cup of water and a lollipip to get my sugar back up? I didn’t eat it – it was a gross flavor dum-dum and not my favorite (cream soda dum-dums are the best!)

Lunch was kind of random and thrown together, but it tasted good! I wasn’t sure how this would be when I packed everything up, but I liked the combination.


I brought 2 slices of my flax seed bread and brought a bunch of toppings:

  • 1 wedge laughing cow cheese
  • sauteed portobello slices
  • leftover roasted asparagus
  • sliced avocado


This was good! The asparagus was a little hard to eat so I think I would cut them into smaller pieces next time, but I loved the cheese with the mushrooms/asparagus/avocado. I ate the rest of the leftover asparagus that I couldn’t fit on the sandwich, too  🙂

Plus some other “sides”:


a nice crispy apple


and a small handful of pretzels – about half a serving, probably?

I felt a lot better after eating lunch – that seemed to get me back to normal after my almost-fainting incident.

I really liked this lunch, but it was lacking in protein and I was feelin’ it this afternoon. I was so hungry!


I had about 2 Tbsp of crunchy pb and about 1.5 cups or something ridiculous of celery. Yum.

Around 4:30 today, the skies decided to open and just dump all the water they were holding! All of a sudden, there was this huge crack of thunder and then you could hear the rain pouring down on the building. Of course, I left my rain jacket in the car at lunch since it was all nice and sunny at noon today – I got soaked just walking from the office door to the car door! It rained really hard the entire way home and finally let up a bit by the time we got to the chiropractor. Everything went well there, but she had to use the hammer tool thing on my neck and I hate that thing.

We ran to the store after the appointment for mroe bread for Nick and some chocolate chips for a baking project tonight  🙂  It smells amazing! I can’t wait to try it.

Even though I wasn’t sure how this meal would be on my stomach, Nick asked me if I wanted New River Grille, so we went there for dinner.


I didn’t get my normal, but I did still get onion rings – you just have to get them here! They’re so good! I got the blackened flounder with onion rings and green beans. Not the healthiest dinner, but it was good and just what I wanted. And I’m still feeling good!

I’ve got to get my lunch packed for tomorrow before I forget!

Make sure to tune in for the second Honduras post tomorrow morning  🙂

What’s your favorite dum-dum/sucker flavor?

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Well, I don’t know what happened this morning but I could not get out of bed! I guess I turned my alarm off, so I was rushing around this morning just trying to get these made.


I’ve been waiting to make these again. And even though the contest is over, it was still fun deciding on my toppings AND eating them.


Today’s short stack had:

  • 1/2 cup oats
  • 1/2 cup egg whites
  • cinnamon
  • Honduran vanilla
  • 1/2 tsp baking powder

Topped with 1 Tbsp cinnamon raisin pb and some farmer’s market peach.


I almost mixed up a muesli or breakfast cookie last night for this morning, and I guess I should have since I didn’t get up on time.

The good thing about these pancakes is that they don’t take long to make or cook….or eat 🙂  So I was still fine, just a little rushed.

What’s your favorite fruit/nut butter combination?

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Ready to Refill

Okay, I’ve got my list ready and I’m set! I planned out some meals and possible lunches for this week in case we don’t have dinner leftovers, plus have all the random stuff we need (face wash, lotion, a new razor for me since I left mine in Honduras…)

I was actually up and out of bed at 6:45 this morning, although I’m not sure why. I just couldn’t sleep anymore. I went ahead and took my shower, then looked up a few recipes online and finished making my grocery list before Nick got up.

We decided to make some breakfast before I hit the road into town. It kind of sounds like we live in the middle of nowhere, doesn’t it?  🙂

I knew I wanted to use this with breakfast today:


We bought this Blackberry Honey in Zamorano (where the orphanage was in Honduras) and I really wanted to use it this morning. It cost 39.59 lempira, which is about $2 for this big bottle of honey. It actually tastes like a cross between blackberry jam and honey.


We each toasted up some bread and spread it with crunchy pb, the blackberry honey, and had some bacon and sliced apple.


Not my normal weekend breakfast, but it was really good and just what I wanted.

And actually….I can’t believe I’m saying this, but I think I’m a little tired of bacon? i really did not want it this morning. My one slice was good, but I couldn’t eat any more of it.

Plus some of our Honduran coffee – delicioso.


I also got to try some new bread this morning! I used 2 slices of the Essential Flaxseed Bread by Alvarado St. Bakery, and I really liked it! The only bad thing is that I found this bread at a store near Nick’s parents and I’ve never seen it here. I’ll have to keep my eyes open for it.

I’m off to pick up my glasses, hit up the market and grocery store, and then head home for lunch  🙂

Do you ever just get tired of a food or all of sudden just NOT want something?

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This day has gone by way too quickly. I love Saturdays, but they always seem to just fly by.

I’ve got 2 loads of laundry done, all the groceries put away, and the food for the trip with our other supplies.

Inbetween moving stuff around and laundry, I had a little snack.


I sliced one banana into 4 little bites: 2 had some of my homemade almond butter and 2 had dark chocolate dreams. A little snack + dessert all in one! I also had a little unpictured dark chocolate with almonds + cherries.

I waited until Nick was done working outside to start on dinner since I wanted him to make the sauce  🙂


I made some whole wheat pizza crust – one for me and one for Nick so we could make our own pizzas and have leftovers for lunch tomorrow. I made a recipe that I think I originally got off the Weight Watcher member boards?

For one crust the recipe is (I doubled this tonight):

  • 2 1/4 tsp yeast
  • 1 cup warm water
  • 2 cups whole wheat flour (I used half regular whole wheat and half whole wheat pastry, since that’s what I had)
  • 1 Tbsp honey
  • 1 tsp salt
  • 1/4 cup wheat germ
  1. Dissolve yeast in water and let stand about 10 minutes or until creamy.
  2. Preheat oven to 450.
  3. In big bowl, mix flour with wheat germ and salt.
  4. Make a well in flour mixture and mix in yeast/water and honey.
  5. Mix dough together and let rise about 30 minutes.
  6. Roll out and place on baking sheet or pizza pan.
  7. Bake the crust 10 minutes, then take out and add your toppings.
  8. Put back in the oven and bake for 10-15 minutes more.
  9. Let cool and enjoy!


The crust turned out really good. I like the little bit of sweetness from the honey.


Nick made the pizza sauce tonight and it was awesome! He used tomatoes from our garden and added onion and a bunch of spices. Yum. The fresh tomatoes make such a difference.

I topped my pizza with sundried tomatoes, a little mozzarella, feta, black olives and a mushroom mix that had baby portabellos, shitake, and oyster mushrooms.

I also found an easy dessert to make tonight. I had a pear in the fridge that needed to be used and a bunch of blueberries we need to get through before we leave.

Blueberry Pear Crisps


I mostly followed the recipe, but I did make a few changes in the crisp topping. I used:

  • 2 Tbsp oat flour
  • 1 Tbsp brown sugar
  • 2 Tbsp oats
  • cinnamon
  • pinch of salt
  • 1 Tbsp canola oil


And you can’t have crisp or cobbler without a little ice cream. We have some the slow churned vanilla, which went perfectly with the tart crisp.

I’d say this was a pretty successful Saturday! Let’s hope it doesn’t end too soon because tomorrow will be busy, too.

I’m getting in my pj’s and we’re starting a movie. See you tomorrow!

What fruit do you like in crisps or cobbler?

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Back At It

Good morning!

You know, I enjoyed my eggs yesterday for breakfast, but I sure did miss my pancakes  🙂

What’s on the menu today?


PB & J Pancakes



This morning, my pancakes included:

  • 1/2 cup oats
  • 1/2 cup egg whites
  • pinch salt
  • pinch cinnamon
  • baking powder – hey, I remembered!

Then I topped them with 1 Tbsp crunchy pb and 1 tsp fig jam.


Yum. I love when peanut butter gets all melty.

Pancakes, fruit on the side and a cup of milk is quickly becoming my favorite breakfast  🙂

Only a few more days in the pancake challenge!!!

What’s your favorite flavor jam or jelly?

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Okay, some of you have had some pretty crazy dreams, too  🙂  There are a bunch I remember having and they’re usually so out there that I always think “I must be the only one having these weird-o dreams”. But now I know I’m not!

My lunch was great, but I was starving all afternoon!

I had 2 dark chocolate covered almonds from my boss


Plus the snack I brought to work: a bunch of celery + 1 Tbsp crunchy pb


I also grabbed a snack sized kitkat from the front entry candy bucket – doh! I definitely did not need that, but man was it tasty  🙂 I haven’t had a kitkat in forever! It was good, but I think eating that so close to our run did me in.

Yup, we ran today and it stunk. I had probably the worst run I’ve had in months. I had horrible side stitches almost the entire time. I ran and got through it, but today was definitely not a fun run. I’m glad we went and it still amazes me that my “slow and painful and horrible running times” are still faster than at this point last year. It’s all relative, right? Gotta look for the positive  🙂

Dinner tonight was one of my favorites!


A big Taco Salad!


I had all this good stuff:

  • 1/2 cup fat free refried beans mixed with salt + ground coriander
  • 1/4- 1/2 cup lean ground beef cooked with garlic, cumin, ancho chile powder, onion, salt, pepper, and oregano
  • 3-4 cups romaine
  • 1/4-1/2 avocado
  • homemade salsa! Nick threw together some fresh salsa with some tomatoes from our garden (2 reds, 1 yellow), scallion, jalapeno, cilantro, and I’m not sure what else. But it was great!
  • extra cilantro


I love the yellow tomatoes in the salsa! It was so colorful and fresh.

And now for the grand finale tonight.


Some of the ocokies actually set up overnight! I still had to throw a few away that just didn’t come together, but we were able to salvage almost the entire batch!

I’m having a few of the ones that made it through the night – we were worried there for a minute.


These are my mom’s no-bake cookies and they’re some of my favorites. Nick’s too!

In fact, instead of a “grooms cake” at our wedding, he just had a batch of no bake cookies  🙂

I’m off to pack lunch, read, and settle in on the couch for some serious cuddle time with a certain husband + cat.

Are there certain “family” recipes that just make you feel good when you make them?

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