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Low Carb Paleo Coconut Pancakes

Published on October 4, 2013,

Regular pancakes – made with sugar and flour – are one of those items that most of us would have to sacrifice on a low carb diet but here’s a fabulous alternative version made with coconut flour, cream cheese and a pinch of stevia from Laura at Fit Chick’s Kitchen…

Coconut Pancakes - www.fitchickskitchen.wordpress.com

Coconut Pancakes – www.fitchickskitchen.wordpress.com

INGREDIENTS

3 eggs, separated
1 tbsp coconut oil (or butter or ghee), melted
2 tbsp cream cheese
pinch of stevia
1/4 tsp baking soda
2 tbsp coconut flour
1/2 tsp ground cinnamon

DIRECTIONS

In a bowl with egg yolks, add remaining ingredients.
Using a hand mixer, whip the egg whites until soft peaks form.
Mix egg yolk mixture combines and no lumps.
Fold in egg whites.
Warm oiled skillet on medium low heat.
Pour battre into pan. I made 2 large pancakes. You could also make 4 smaller ones if desired.
Top with your favourite toppings.
*I like Greek yogurt and peaches. :)

Makes 2 large pancakes

Nutritional Info
  • Servings Per Recipe: 2
  • Amount Per Serving
  • Calories: 237.4
  • Total Fat: 18.9 g
  • Cholesterol: 296.5 mg
  • Sodium: 335.2 mg
  • Total Carbs: 8.9 g
  • Dietary Fiber: 5.5 g
  • Protein: 10.6 g

More at:  Coconut Pancakes

See loads more great low carb and paleo recipes at Fit Chick's Kitchen 150

Paleo Guide to Coconut Oil and Its Benefits From Luscious Hair to a Healthier Heart

Published on September 11, 2013,

Coconut oil is a product that defies all expectations – it’s very high in saturated fat, and yet it’s also credited with a long list of  health benefits ranging from more better skin and more luscious hair to a healthier heart - and that’s why this apparently near-miracle oil is so popular among Paleo dieters. This is from PaleoDietPlusPlus.com…

paleo-guide-to-coconut-oil-3If you’re still not convinced about all the wonderful benefits that coconut oil can provide, then read on. I’ll discuss everything you need to know about it—from its nutritional makeup to how it can keep you looking and feeling great.

A Nutritional Overview of Coconut Oil

Coconuts have long been prized for their sweet flesh and tasty juice; however, the oil from a coconut is arguably the healthiest component of the entire fruit. Coconut oil is solid at room temperature and has been found to have amazing antibacterial and antimicrobial properties. It’s also known to be a natural and powerful antioxidant.

Lauric acid is tied to the health of our immune system, and coconut oil contains tons of the stuff. Our bodies convert this fatty acid into monolaurin which is then used to stave off disease and bacterial infection. This means that if you’re suffering from anything from the flu to intestinal parasites, then try adding a little coconut oil into your diet. The medical benefits of this fantastic substance are so powerful that humans have been using it to treat illness for thousands of years before we even knew what lauric acid was!

Many people are put off by coconut oil’s 90% saturated fat content. This is a perfectly understandable concern to the uninitiated; however, it’s important to realize that dealing with a food that’s naturally high in fat is not the same as dealing with processed foods that have been pumped full of extra fat. For one, almost half of coconut oil’s saturated fats are lauric acid, and as you’ll recall, this stuff is just too good to pass up since it works wonders for your immune system. Plus, the saturated fats in coconut oil are classified as “medium chain tryglycerides.” Without getting into a lot of detail, this simply means that these fats are broken down and used as energy much more quickly than other kinds of fat, so there’s less chance for your body to convert coconut oil into excess fat stores.

While it should now be obvious that coconut oil has lots of nutritional benefits to offer your body, always keep in mind that moderation is key. Even good saturated fats, like those found in coconut oil, should be limited to no more than the daily recommended 20 grams.

What Can Coconut Oil Do for You?

It would probably take an entire book to describe all the fantastic benefits of coconut oil, but here are a few of the most common reasons people decide to include it in their lives.

Hair Care

Coconut oil is one of the best all-natural ways to give your hair a sleek and shiny look. The nutrients it provides ensure that you’re not losing protein, which is one of the main reasons that people experience dull or unflattering hair.

The best way to experience these great benefits is to gently massage coconut oil into your scalp daily after showering or bathing. Incorporating the oil into your cookingwill help your hair as well but not as much as the direct topical application of it.

Heart Disease

It may seem counter intuitive that a food product so high in saturated fat could do anything to benefit your heart, but it’s true! The saturated fat you find in coconut oilis actually part of the family of fatty acids that helps to increase your good (HDL) cholesterol while ensure that your bad (LDL) cholesterol stays in check.

Healthy Skin

When applied topically, coconut oil is a fantastic way to keep your skin hydrated and healthy, so if yours is dry or flaky, this is a natural way to keep it looking great. Often times, people will use this as a safer alternative to mineral oil skin treatments, since it can often cause unwanted side effects. Coconut oil has also shown promise in fighting wrinkles and other signs of aging (like saggy skin) as well as more serious skin conditions like eczema or psoriasis.

Weight Loss

Coconut oil can sometimes seem like a paradox—especially since this high-fat food is a great way to help keep your weight under control. However, the fatty acids in it are burned off as energy very quickly, and this means that they don’t have time to be converted into abdominal fat stores. This quick-burning energy also gives your metabolism a boost, so that your body can eliminate fat even more quickly!

As with all good things, too much coconut oil in your diet can be harmful to your health. Yes, the fats it contains are of the healthy variety, but even those should be limited and make up only a relatively small percent of your diet.

What Kind of Coconut Oil Is Right For You?

There are currently three popular kinds of coconut oil on the market, and each one has its own particular benefits, depending on what you’re going to be using it for.  Use this list to help you determine which type is right for you and your own situation.

  • Pure Coconut Oil: This type of oil is extracted from the dried meat of a coconut and contains no other additives. It is the oldest and most common form of coconut oil, and is typically used for hair and skin health.
  • Virgin Coconut Oil: This oil is derived from the milk of the coconut and not the flesh. It’s extracted at a very low temperature to ensure that it contains the highest levels of medium chain tryglycerides possible. Virgin coconut oil is best used for weight loss.
  • Refined Coconut Oil: This coconut oil has been chemically refined, bleached, and deodorized. This type of oil is perfect for all-purpose cooking, but it does not have nearly as much nutritional value as virgin coconut oil.

You may also enjoy…

Paleo Guide to Vegetable Oils

Paleo Guide to Intermittent Fasting

Paleo Guide to Testosterone

Paleo Guide to Grass Fed vs Grain Fed Beef

More at:  Paleo Guide to Coconut Oil

Recipe: Low Carb Paleo Chicken Stir Fry

Published on September 6, 2013,

This week we’ve got a simple but delicious low carb paleo version of a classic chicken stir fry that works well on its own, is easy to customize with your choice of vegetables and also goes perfectly with a side of cauliflower rice or with a salad of fresh veggies. This is from PaleoDietPlusPlus.com…

paleo-chicken-stir-fry

Paleo Chicken Stir Fry from PaleoDietPlusPlus.com

Paleo chicken stir fry is a classic stir fry recipe and anything but ordinary. The coconut oil-fried garlic sizzles with the heat of the cayenne pepper. The ginger gives the dish depth and dimension, while providing your body with its amazing anti-inflammatory and immune-boosting properties. The chicken delivers protein and the vegetables offer their many nutrients for you to enjoy. This dish is highly flexible and there are a variety of vegetables that you can use to customize your stir fry. Cabbage, bok choy, and Brussels sprouts can just as easily be added in or used as substitutes. Adjust the garlic, ginger and cayenne pepper as you see fit in order to find the perfect ratio for your taste buds.

Paleo Chicken Stir Fry

Difficulty: Easy

Total Time to Make: 55 minutes

Prep Time: 30 minutes

Cook Time: 25 minutes

Servings: 3

Ingredients

  • 1-2 tablespoons of coconut oil
  • 1 lb. chicken breast or thigh
  • 1 bell pepper
  • ½ red onion
  • ½ lb head of broccoli
  • ½ lb white mushrooms
  • 3-4 green onions
  • 4-7 garlic cloves
  • 1-2 inches fresh ginger root

Spices

  • 1 teaspoon paprika
  • Freshly ground whole black pepper
  • Cayenne pepper to taste
  • Sea salt

Directions

  1. Smash and finely dice garlic cloves. Do this step first in order to make sure that the diced garlic sits out for 5-10 minutes before it is added to heat (this will preserve more of garlic’s healing properties).
  2. Peel ginger root and finely chop it.
  3. Wash and clean all vegetables. Chop the bell pepper, onion and green onion. Remove the stems from the broccoli and mushrooms; chop.
  4. Cut the chicken into strips. Season it with sea salt and black pepper.
  5. Add coconut oil to large skillet or wok and place it over medium heat.
  6. Add ginger, black pepper and green onions to pan. Cook for 2-3 minutes.
  7. Add the garlic. Cook just until you can begin smelling the garlic.
  8. Add the chicken strips, stirring well. Cook through.
  9. Add the remaining vegetables and spices, including the cayenne pepper. Stir well. Cook until the vegetables are just cooked through (about 5 minutes). Alternatively, if you prefer your vegetables more on the raw side, decrease their cooking time.
  10. Turn off heat and let rest 2-3 minutes before serving.

This stir fry packs enough punch that it can be enjoyed alone as a meal. You can also eat it with a side of cauliflower rice or with a salad of fresh veggies. If you’re on the go, you can prepare it beforehand and take it with you to the school or office; just warm it up for a few minutes when you want to eat and you’re ready to go! You can enjoy this stir fry throughout the day, as a lunch or dinner. The vegetables and spices are flexible enough that you can change things up each time, trying new combinations of seasonings and ingredients that will keep your taste buds on their toes. With a little bit of creativity, your meals can always be exciting!

What makes Paleo Chicken Stir Fry “Paleo?”

You may also enjoy…

Paleo Chicken Breast Recipes
Paleo Fried Chicken
Green Salad with Chicken
Paleo Egg Salad

See more at:  paleo-diet-plus-plus

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