Recipes‎ > ‎

Coco-'nut' squares


Ingredients:

  • 4 large eggs
  • 100g shredded unsweetened coconut
  • 100g coconut flour
  • 100g coconut oil
  • 1 can coconut milk
  • 4 extra-large eggs (free range preferably)
  • 40g psyllium husks
  • 75g molasses
  • 1 tsp salt
  • 100g roasted pecans (or other nut of your choice)

Method:

  1. Preheat your oven to 300 - 350 F.
  2. One bowl: Mix all the dry ingredients well - shredded coconut, coconut flour, psyllium husks, salt
  3. One bowl: Mix eggs with a fork, add coconut milk, mix well
  4. Add moist ingredients to dry and mix with a fork
  5. Add molasses and stir in well
  6. Melt coconut oil in a bowl or Pyrex measuring cup and pour a little into the pan, pour the rest onto the mix. Stir in well.
  7. Put mixture into pan (I use a 7 inch by 11 inch metal baking pan and the finished result ends up being a bit over one inch thick).
  8. Bake for 30 minutes.

There are lots of variations, especially if you're not too concerned with carbs. Try adding raisins, or a mashed banana, or even chocolate chips.

Nutrition info (for the exact list of ingredients above).:

 loaf (1088g) 100g slice
 kCal 4150.1 342.7
protein  63.9 5.3
 fat 376.4 31.1
 carbs 187.8 15.5
 fiber
 84.4 7.0
 net carbs 103.4 8.5

A typical serving size of roughly one-inch square is only about 50g. So, two squares (100g) would yield about 340 kCal, of which roughly 84% is from fat, 6% from protein and 10% from carbs.
Comments