Super healthy BANANA BREAD 🍌 without sugar | Healthy cakes #3

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Today I am bringing here one of my favourite recipes: Banana Bread without sugar and wheat flour.

The secret to get this banana bread done right is to use overripe bananas, yep those ones you are about to throw away.

They are important because they are super sweet and will give to this cake perfect sweetness, with no need to add any extra sugar.

And if you were not convinced just yet how amazing this bread is let me tell you that it is also gluten, dairy, and nut free!

Ingredients
  • 1/3 cup of coconut flour
  • 2 tablespoons of psyllium
  • a pinch of salt
  • 1 tablespoon of ground cinnamon
  • 2 teaspoons of baking soda
  • 3 large eggs
  • 2 teaspoons of apple cider vinegar
  • 1 tablespoon of vanilla extract
  • 1/4 cup of coconut oil, melted
  • 2 ripe bananas, mashed
Directions
  1. In a medium-sized bowl, mix coconut flour, psyllium, salt, cinnamon, and baking soda.
  2. Meanwhile in another bowl, mix eggs, apple cider vinegar, vanilla extract, and coconut oil. Then add the mashed bananas and mix them well.
  3. As I mentioned above, make sure to use super ripe bananas for this recipe, this is what will make the result nicely sweet.
  4. Now, stir the dry ingredients into the wet mixture.
  5. Grease a loaf pan, or use a silicone one if you prefer. Mine here is a 20cm one.
  6. Pour your batter into the loaf pan and bake it for 30 minutes at 160C (320F). ⏰
  7. It’s DONE! 🎉
    Let it cool down before serving.

Yeah, I know this is technically a bread – after all, the name is banana bread – but I consider it an excellent healthy cake option for those with some sort of food intolerance.

Coconut slices (Brazilian Cocada) | Healthy treats #2

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I’ve made these coconut slices thinking about a popular treat found in Brazil called Cocada (more info and pronunciation here).

The original version is basically fresh coconut flakes cooked with sugar (a truckload), but here I am bringing to you a low carb version!

Yep, you read it right, sugar-free and super delicious! One of my favourite healthy treat options, hands down.

Ingredients
  • ⅓ cup of coconut butter, softened
  • ⅓ cup of unsweetened coconut flakes
  • 1 tablespoon of honey (or any sweetener you like – optional, depending on your taste)
Directions
  1. In a bowl mix together coconut butter, coconut flakes and honey (remember, honey is optional).
  2. In case your coconut butter is too hard, just microwave it for a few seconds to soften a bit.
  3. Spread the resulting mixture on a baking sheet, creating a rectangular shape that should be roughly 1cm tall.
  4. Refrigerate for 15 minutes ⏰ and then slice it into small square shapes to serve.
  5. It’s DONE! 🎉

Did you know? The word cocada is basically derived from the word coconut (in Portuguese just “coco”, the fruit), but added a suffix to indicate something made from coconut.
This treat is popular in many other Latin American countries, not only Brazil, such as Mexico, Argentina, Colombia, and Chile.

Some traditional recipes might include eggs or even other fruits, to change the final colour of the sweet.
For example, guava can be added to the ingredients to create beautiful red coconut slices.

Vanilla muffins | Healthy cakes #2

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I have a special space in my stomach for these Vanilla Muffins, no matter how much I ate before there will be always some space for them! ❤️

They are super fluffy and moist, also dairy and nut free, packed with fibre and good stuff.

My number one option when I want to surprise guests with a healthy cake. Typical comments are “no way, this cannot be healthy, that’s impossible!” or “are you sure this is gluten free?!”. 😝

Well, they are indeed perfect and delicious, and If I were you I would run to the kitchen right now to make your own batch!

Ingredients
  • ⅔ cup of sesame seeds
  • 6 medium eggs
  • ½ cup of melted coconut oil
  • ⅓ cup of honey (or any sweetener you like)
  • 2 tablespoons of vanilla extract
  • ⅓ cup of coconut flour
  • 1 teaspoon of psyllium husks
  • 2 teaspoons of baking powder
  • A pinch of salt
Directions
  1. In a food processor add the sesame seeds and mix for 4 minutes.
  2. Then, add eggs, coconut oil, honey, vanilla extract and mix them for more 5 minutes.
  3. Next, add the coconut flour, baking powder, psyllium husks, and salt. Mix just enough to incorporate all ingredients.
  4. Pour the batter into a greased muffin tin, leaving some space as these muffins raise well.
  5. Preheat oven at 180C (350F) and bake it for 30 minutes. ⏰
  6. It’s DONE! 🎉

Tip: For a lower carb version, replace honey with an artificial sweetener of your choice.

Did you know? Muffins are a typical American tea snack and share a lot of similarities with cupcakes, especially on how they are prepared and the basic ingredients.
A key difference, however, is that whilst cupcakes are widely accepted to be exclusively sweet, muffins can also be prepared in different savory varieties. Maybe I will bring you a savory muffin in the future? Who knows!?

Peanut slices (Brazilian Paçoca) | Healthy treats #1

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Peanut slices are a popular treat in Brazil 🇧🇷, where in the local language they are called Paçoca (pronunciation here).

It is traditionally made of crushed (or ground) peanuts and tons of sugar.
But of course, I would not be publishing the recipe here on my blog if it was just the regular recipe, right?

Which means I managed to create sugar-free peanut slices!
So now you can have it as a super healthy treat, much lower in carbs and equally delicious!

Brazilians out there wondering if this is as good as the sugary thing we have there, I can totally say this is MUCH BETTER. 😋

Words from a former paçoca junkie. 🙈

Ingredients
  • ⅓ cup of coconut butter, softened
  • ⅓ cup of peanut butter, unsweetened
  • A pinch of salt
  • 1 tablespoon of honey (or any sweetener you like, this is also optional)
Directions
  1. In a bowl mix together coconut butter, peanut butter, salt and honey (like I said above, honey is optional, depending on your taste).
  2. In case your coconut butter is too hard to mix, just microwave it for a few seconds to soften a bit.
  3. Spread mixture on a baking sheet, creating a rectangular shape and making it 1cm tall. Refrigerate for 15 minutes. ⏰
  4. Then, slice it into small square shapes to serve.
  5. It’s done!

Trivia time! The word paçoca is originated from a local indigenous language and its closest meaning is “to crumble” or “to grind”.

There is no direct translation of the term to English, but commonly acceptable variations for the name of this treat are: Brazilian peanut slices, Brazilian peanut candy squares, Brazilian paçoca, or Brazilian paçoquita (a famous brand).

How to make coconut butter

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Coconut butter is incredibly easy to make, you just need dried and unsweetened coconut flakes and a food processor (or a very powerful blender).

I love it so much! ❤️

Spread on toast, added to a smoothie, mixed with peanut butter for an energy ball, added to a yummy cake frost. As you can see, the sky is the limit! 🙂

Ingredients
  • 500 grams of dried coconut flakes, unsweetened
Directions
  1. In a food processor (or a very powerful blender) add the coconut flakes.
    You must use dry coconut, either shredded or flakes. Fresh coconut will not work.
  2. Blend it for 15 to 20 minutes, or until you get a smooth and thick liquid.
  3. Pour the butter into a glass jar and let it rest at room temperature, until it has a solid but spreadable consistency.
  4. Cover the jar with a lid and store it also at room temperature.
  5. It’s done! 🎉 There is no need to refrigerate coconut butter.

Tip: It is normal for coconut butter to get quite hard on a cold day, especially around winter.
I recommend you to microwave it, or put on a double boiler, to soften things a bit before serving.

Did you know? Scientific research is still a bit sparse in this area, but it is commonly accepted that coconut butter (or oil) is an interesting natural beauty product for skin care. Typical applications include as a skin moisturizer, lip balm, and even shaving cream. But of course, before spreading coconut all over your body, make sure to test on a small area to make sure it does not trigger any allergic reactions.