Special Diet - Created Date : 9.9.2019

The Best Coconut Flour Recipes

The Best Coconut Flour Recipes

The Best Coconut Flour Recipes

Today I am so excited to be part of a virtual book tour for my pal Regina at Leelalicious. When Regina told me she was writing a coconut flour baking book, I was so excited, she has the best coconut flour recipes. My husband is very allergic to tree nuts so there has been very little baking in our house since we went grain and gluten free. Click here to visit Leelalicious.

As I have mentioned before, at our house we don’t eat any tree nuts. I don’t have any allergies but my husband does and it totally freaks me out to have stuff in the house he could die from eating. I’m sure I sound a little melodramatic, but what if he wasn’t paying attention and ate something with nuts in it without knowing. Over the years he has had his share of reactions and it’s so hard not to panic.

I’d rather just have food in the house we can all eat, ya know?

This is where coconut flour comes in. A few years ago a bought a bag of coconut flour and tried a few recipes. Yikes!!! Has this happened to you, you try a baking recipe in hopes of finally filling that delicious gluten filled void in your heart and stomach, and then you are left sorely disappointed? That happened to me over and over and OVER. I have no idea how much food I wasted trying to make decent gluten free pancakes, breads or muffins! This whole gluten free baking business was too frustrating and I gave up.

One of the mug cake recipes from the book!

Now along comes Regina with her new book. I took a look, I tried a few recipes and the results were amazing. Delicious muffins I couldn’t wait to finish and the pancakes. Oh the pancakes make my heart sing. In all these years of paleo and real food eating and recipe testing, I have never found a pancake recipe I truly loved. I had tried so many different recipes. I tried mixes from the store, that were okay, but expensive and usually had one or two questionable ingredients. Finally I have a go to recipe!

On of my favorite things about this book is the bulk pancake/muffin recipe. I don’t know if you remember the days of waking up on a leisurely Sunday morning and mixing up breakfast in no time thanks to Bisquick? Now you can have that morning easy back. Make a batch of her mix and keep it ready to go for spur of the moment deliciousness.

Regina has kindly allowed me to show a few sneak previews of the book, so you can see if this is for you! See below for the index and some info on the mug cakes. Yes I said CAKE!!

I don’t want you to miss it, there is a giveaway below for a BLENDTEC!! Make sure you scroll all the way down!

The final exciting thing I wanted to share is Regina’s guarantee. We have all had baking failures from recipes online that were clearly not tested or specific enough. So Regina has laid it all on the line by offering a 30 day satisfaction guarantee. You can literally download the book and if you are not happy she will give you a refund. Here’s the full details in her own words:

Paid Endorsement Disclosure:In order for me to support my blogging activities, I may receive monetary compensation or other types of remuneration for my endorsement, recommendation, testimonial and/or link to any products or services from this blog.However, I’m never going to recommend, or say anything that I don’t Love or completely believe in. Please rest assured that my deepest desire is to empower you to make the best choices for health and healing possible.

Medical Disclaimer:Our content is not intended to replace professional medical diagnosis, treatment or advice. Information obtained from this site should never cause disregard or delay seeking advice or treatment from a medical or healthcare provider. We do encourage everyone do their own research before making informed decisions. Use of any information from the content of this site solely at your own risk.

Reader Interactions


Food allergies are scary! I have a life threatening peanut allergy, and my sweet husband hasn’t kept peanuts or peanut butter in the house since I started dating him. Our 18 month old son just had his first peanuts (his paediatrician recommended giving him a peanut allergy test after his first birthday because of the severity of my allergy), and just the thought of it, even after the negative allergy test, had me in a panic! Coconut flour is such a perfect flour for those with allergies and intolerances because the texture is so similar to wheat products– if done right, and Regina really does it right! I have used coconut flour recipes for years, but Regina’s top my list now.

I totally agree with you, most Paleo pancakes have left me unimpressed but these Coconut Flour ones from Regina are amazing! Already planning to make more this weekend, and maybe another Mug Cake too ??

The Best Healthy Fast Food Options

Fast-food stores are plentiful and fast food has the reputation of being unhealthy, while an increasing number of large chains are adding more nutritious options to their menus.

Sockets that allow more customization of orders tend to have lower calorie or more feeder selections. However, there are currently healthy options on the menu of the largest fast-food chains.

In this article, we'll look at the overall calorie, fat and saturated fat content to find some of the healthiest options that seven big fast-food chains have to offer.

Note, however, that calories and fat are only two aspects of how healthy a meal is fed. If a person eats only fast food, it is not possible to get the necessary nutrients such as vitamins and fiber.

1. Subway

Sandwich with cheese and vegetables

One person can customize Subway sandwiches to choose healthy fillings.

Metro specialize in deli style sandwiches or "sub". As a person can customize every "sub", Subway can be one of the healthiest healthy fast-food chains.

Some of the best sandwich options are on the Subway's Fresh Fit menu. The 6-inch Turkey Breast sandwich with nine wheat bread contains 250 calories and 3 grams of fat, including 0.5 g of saturated fat.

A healthy vegetarian option, Veggie Delite in nine wheat bread. This "bottom" contains only 2 g calories, does not contain 2 g total fat and saturated fat. It also has one of the lowest sodium levels (salt) compared to other sandwiches.

Subway also offers salads that can be a low-calorie alternative to a sandwich. All salads include lettuce, tomatoes, spinach, onions, cucumbers, green peppers and olives.

Fast food and diabetes: Tips and options

Fast food and diabetes: Tips and options

Are you having trouble finding a fast-food option for living with diabetes and occasional treatment? We can help you.

2. Taco Bell

Taco Bell is another great fast-food chain with a variety of healthy options. The ability to personalize each order allows people to choose more vegetable-like nutrients.

According to Taco Bell's website, three-quarters of its menus are under 500 calories. Some of the lowest calorie options are the Fresco menu, which uses regular sauce and cheese instead of vegetable based salsa.

One of the healthiest options is Chicken Soft Taco. Each taco contains about 170 calories, 8 g fat, containing only 3 g of saturated fat.

Bean Burrito is a vegetarian option containing 11 g fat, 380 calories, including 4 g of saturated fat.

3. Chipotle

Vegetable burritos

Vegetarian options are lower in fat than meat options.

Chipotle is a Mexican-style chain that specializes in tacos and burritos. Similar to Subway and Taco Bell, Chipotle allows people to customize their meals to include healthy choices.

Healthy options are burritos or white rice instead of white rice. In a chicken bowl bowl containing fresh tomato salsa and brown rice, there are 415 calories, 13 g fat and 4 g saturated fat.

For a lower calorie, vegetarian option, people can choose a plate of bean curd, brown rice and a sofritas patty with lettuce. It contains 365 calories, 10 g fat and 1.5 g saturated fat. Adding sauce will increase the number of calories.

4. McDonald's

McDonald's had the reputation of being unhealthy, but they recently reaffirmed themselves to offer a variety of fresh and nutritious ingredients. Some of these changes may be cosmetics, while McDonald's has better options.

Fillet-O-Fish contains 390 calories and 4 g of saturated fat from 19 g of total fat. Bacon Ranch Grilled Chicken Salad contains only 320 calories and 6 g of saturated fat from a total of 14 g.

5. Burger King

Burger King is one of the largest burger chains in the United States, but has a limited number of healthy options. But some choices are a little healthier than others.

It contains a normal, simple hamburger, 10 g total fat, 3.5 g saturated fat, and 240 calories. Grilled Chicken Sandwich contains 470 calories, 3.5 g saturated fat and 19 g fat.

BK Veggie Burger can be a healthier option among these examples. Contains 2,5 g of saturated fat, 390 calories and 17 g of fat.

6. Wendy

Baked potato with knife, sour cream and cheese filling on plate

Baked potatoes can be a healthy fast-food option.

Wendy is another common fast-food chain that allows people to personalize their orders to make their choices healthier.

The menu of the chain is not abundant in healthy options, but some meals are able to customize to lower the calorie content.

Salads are also available, and if a person chooses some of the half-size salad choices, they can stay below 500 calories.

With a few vegetarian options at Wendy's, Sour Cream and Chive Baked Potatoes

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