I thought I’d do a blog each week for the next few weeks, with some great low glycemic recipes you can enjoy during the holiday season! For those of you wanting to choose healthy options this December, these will be great options for you.
Is there anything better than the nostalgic aroma of pumpkin bread as it comes out of the oven? This version, with a touch of coconut, makes any day a holiday. Be sure to purchased canned pumpkin puree, not pumpkin pie mix, to avoid unwanted sugars.
And that is what this is all about – making delicious baked treats, without lots of sugars. As we reduce the sugar content in our diet, our inflammation goes down, our health improves, as do our mood and energy levels, and our tastebuds adjust and enjoy a lower level of sweetness and this bread is delicious. Even your sleep will improve, as your sugar intake decreases!
This recipe is dairy free, gluten free and won’t send your insulin skyrocketing! It is filled with good fats from coconut oil and coconut milk, to leave you feeling satiated longer, and your brain also loves those healthy fats too! The sweetener in Monkfruit Extract (300 times sweeter than sugar, so you only need a little, BUT it doesn’t cause an insulin spike, so it’s a better option than other sugars). If you would like to learn more about nutrition and how to feed your body to maximize your energy, AND your health, register for a FREE discover coaching session with me at www.betterbrainhealth.info/coaching.
COCONUT-PUMPKIN LOAF (or MUFFINS)
Makes 8 servings
1/2 cup of coconut oil, melted, plus more for the baking pan
4 large eggs
1/2 cup canned pumpkin puree
1/2 cup culinary coconut milk
1 tablespoon vanilla extract
1 cup finely ground almond flour
1 /2 cup coconut flour
2 tablespoons monk fruit extract (if using the liquid form, 3 quick squirts)
2 teaspoons grain free baking powder
1/2 teaspoon baking soda
2 teaspoons pumpkin pie spice
1 teaspoon ground cinnamon
1/4 teaspoon sea salt or himalayan rock salt
Preaheat the oven to 350F. Grease 8*5 inch glass loaf pan with coconut oil.
Whisk together melted coconut oil, eggs, pumpkin puree, coconut milk, and vanilla in a bowl. In a separate bowl, combine the almond flour, coconut flour, monk fruit extract, baking powder, baking soda, pumpkin pie spice, cinnamon and salt and stir well. Add the wet ingredients to the dry and mix until moistened and well combined. Transfer to the prepared loaf pan** and smooth to the top with a spatula.
Bake until lightly browned and a toothpick comes out clean when inserted into the center of the loaf (about 48 – 50 minutes). Remove from oven and let the bread cool in the pan for 15 minutes and then transfer to a wire rack to cool before slicing, about 1 hour. Store wrapped in plastic in a cool place for up to 4 days.***
**This recipe can also be made as 12 muffins, and only take 25 min to cook in that case.
***Use this wonderful pumpkin bread to make french toast! See recipe below!
Loaf nutrient content per serving (1/8): Calories 290g / Fat 26 g / Protein 8 g/ Fiber 5g/ Saturated Fat 15g/ Carbs 10g/ Sodium 350mg / Sugars 2g.
Pumpkin Break French Toast with Berry Compote (YUM!!)
Pumpkin pie for breakfast anyone? This french toast with a berry compote is delicious, and there is no need for maple syrups, the natural sugars in the fruit, are sweet enough!
Makes 4 servings (2 slices each)
1 cup fresh strawberries, hulled and sliced
1/2 cup fresh blueberries
1/2 cup raspberries
2 tablespoons orange juice
1/2 teaspoon monk fruit extract (1 quick squirt if using the liquid)
1 teaspoon grated orange zest
3 large eggs, lightly beaten
3 tablespoons whole milk
1 teaspoon vanilla extract
8 (1/2 in thick) slices of coconut pumpkin loaf (recipe above)
2 teaspoons coconut oil.
For the compote, combine the strawberries, blueberries, raspberries, orange juice and monk fruit extract in a small saucepan. Cook over medium heat, stirring occasionally, until the fruit is just softened, 3 to 4 minutes. Remove from the heat and stir in the orange zest.
For the French Toast, whisk together the eggs, milk, and vanilla in a shallow bowl or pie pan. Dip each slice of bread into the egg mixture and allow it to soak up some of the mixture.
Melt 1 teaspoon of the coconut oil in a large nonstick skillet over medium heat. Add 4 bread slices and cook until browned, 3 to 4 minutes per side. Repeat with remaining coconut oil and bread slices. Serve topped with compote! No syrup necessary.
Nutrient content per serving (2 slices):
Calories: 370 g/ Fat 29g /Protein 12g/ Fiber 6g/ Saturated Fat 17g/ Carbs 19g/Sodium 360mg/ Sugars 7g.