HOW TO MAKE COCONUT FLOUR

Coconut flour is a delicious, healthy alternative to wheat and other grain flours. Ground from dried, defatted coconut meat, coconut flour is high in fiber and low in digestible carbohydrates. A single 2 Tbsp serving of coconut flour delivers 60 calories, 5 grams of fiber with only 8 grams of carbs. This makes it ideal for those following the paleo diet or who need to be carb conscious for their health. Coconut flour is also gluten free.

Due to the high fiber content, coconut flour swells like crazy, creating much more volume, so when cooking with it, you will use a lot less than you would use if you were cooking with another flour (whole wheat, white  flour or oats), thus reducing the number of calories in the final product.

The light coconut flavor allows coconut flour to blend seamlessly into sweet or savory baked goods. It makes a wonderful coating for chicken, fish or other proteins in place of regular flour or cornmeal. Because of its high fiber content, baking with coconut flour is a unique experience. Coconut flour requires an equal ratio of liquid to flour for best results. 

HOW TO MAKE COCONUT FLOUR

• Purchase your coconuts, remove from shell and chop into small pieces.
• Using a food processor, process the coconut until it is smooth.
• Put all of the coconut mixture into a cheesecloth (sieve) and squeeze as much as you can. Get all of the water out of it. This fluid is the coconut milk. Refrigerate the coconut milk for use.
• Spread the pulp in the cheesecloth onto a baking sheet.
• Bake in a 95 degree Celsius oven until dry.
• If you don't have an oven, you could also pour the pulp in a tray and spread thinly. Dry in the sun until it all moisture is removed.
• Pour dried pulp in a food processor (blender) and blend until you have the flour that you need.

A low energy alternative to the food processor is a mortar and pestle. Extra arm and shoulder workout to pound the pulp to flour. :)

Stay Healthy

The Delaterre TGZ Team

References

• Photo: http://www.realfoodstore.co.uk/organic-coconut-flour/
• How to make coconut flour: http://www.wikihow.com/Make-Coconut-Flour-With-Flaked-Coconut 
• Bob's red mill Organic coconut flour: http://www.bobsredmill.com/organic-coconut-flour.html

CHOCOLATE PROTEIN MUFFIN

CHOCOLATE PROTEIN MUFFIN

Ingredients

2 tbsp of dark chocolate or Banana
5 egg whites
½ cup low-fat plain yogurt
¾ cup oats
2 scoops vanilla or chocolate (as you like) whey protein powder
¼ cup sugar substitute (stevia)
1 tsp baking powder
1 tsp baking soda

Make It:

1. Preheat oven to 200°C. Spray muffin tray with cooking spray.

2. Blend all ingredients together until smooth and divide among sockets in tray (usually 12).

3. Bake until you can insert a fork and remove it without anything sticking, about 17 minutes. Top muffins with low fat yogurt or peanut butter. Makes 12 servings.

 

Calories / muffin: 70

Protein: 8g

Carbs: 7g

Fat: 1g

Fiber: 1g

Total time: 23 minutes

Recipe was inspired by:  http://www.mensfitness.com/banana-oat-muffins

CHALLENGE 1: THE 7 DAYS GREEN SMOOTHIE MEAL REPLACEMENT

SHRED CHALLENGE: 1 RAW GREEN SMOOTHIE/DAY

What is a Green Smoothie? 

Green Smoothies are a type of health shake or smoothie, made by blending green raw leafy vegetables, such as spinach, lettuce, celery, parsley, broccoli, ugwu (pumpkin leaf), green leaf (any green leaf), with fruit(s), such as cucumbers, oranges, apples, mangoes, pears, and bananas, some of which may be frozen (mango), and water[2] or ice. To balance flavor and nutrition the typical ratio in a green smoothie is about 60% fruit to 40% leafy greens.

Rules

1. Starts MONDAY 6/05/2013
2. Replace one main meal /day (out of your SIX meals) with one glass of home made green smoothie. 
3. Post photo on twitter and cc @delaterre or on Instagram and tag "@delaterrefitness" each day and the Delaterre social media operators will tally them. 
4. The contestants with seven (7) complete entries will win any of the prizes listed below.
5. Please do not post fake photos.

Prizes

Resistance bands

Digital heart rate & calorie counter monitor stop watch

Body fat calibrators

The Delaterre 12 Week Shred Challenge is proudly sponsored by;

         

Stay Healthy

The Delaterre TGZ Team