Autor: Margit

Coconut flour waffles

Published on by Margit5 kommentaari

Yesterday I received a package from an Estonian online shop that sells ecological products. I ordered coconut oil, coconut ghee (coconut oil + regular ghee), hemp seed flour (it seemed interesting) and coconut flour. It was my first time to buy most of those things (aside from coconut oil) and I was very excited to try everything. 

So this morning (or lunch) I decided to make some waffles from my coconut flour. OMG, people. They were so good! I literally added no seasonings and the taste of coconut really came out strong. If you don’t like coconut you probably won’t enjoy these. Maybe if you add some seasonings like cocoa and camouflage the taste of coconut, then you will.

I just had to come and write a blog post about them right after I finished eating. 

The recipe made me 2 big waffles. As always, the waffles are low carb, sugar-free, grain-free, gluten-free. Plus, this time also dairy-free which makes them also OK for primal eating and paleo.

 
 

What do you need?

  • 20 grams of coconut flour

  • 3 eggs

  • 10 grams of melted butter / oil

  • a splash of sweetener

  • 1/4 teaspoon of baking soda

  • 10 grams of butter (for frying)

 

How to make them?

First of all, get your waffle maker preheating to high heat.

Whisk up your eggs well. Add in the coconut flour, baking soda and mix again. Now add in some sweetener according to your taste and also the oil or melted butter. Whisk until there are no lumps. Let the batter sit there for some minutes so it can thicken a little bit. If needed, add some water (I didn’t need any).

Brush your waffle maker with some butter and add in half of the batter. Fry until the waffle is nicely golden brown. Do the same with the other half of your batter.

Serve with whatever you like: sour cream, whipped cream, berries, nuts, nut butter or plain. I put some coconut ghee on mine and they were really really yummy.

 

What about nutrition?

Coconut flour seems to be pretty high in carbs although a big part of them is insoluble fiber. Total carbs per 100 grams is 64,7 g, fiber 38,5 g, so net carbs is 26,2 g. The 20 grams of coconut flour that I added in this recipe will give you 13 g of total carbs, 7,7 g of fiber and 5,3 g of net carbs. It’s not that bad in my opinion.

The whole recipe (without toppings) is 500 kcal, 28 g of protein, 39 g of fat, 14 g of total carbs (of which 7,7 g is fiber, so net carbs = 6,3 g).

 

Bon appetit!

Workout Week 4.–10.11.2013

Published on by Margit2 kommentaari

In Workout Week posts I will tell you everything about my last week’s workouts.

On Monday I had BodyPump with Maris as usual. We did tracks from no 75, 86 and only a two tracks from current no 87. Oh, we pushed it hard that day! BodyPump is for sure becoming my favourite group workout.

Tuesday: strip aerobics. New routine, fortunately easy to remember. My hips really do move now, I’ve discovered.

The only place where I can take selfies because it has a full length mirror: at the sports club.

Wednesday started with an early 8 AM yoga class. It was officially rest day and I thought oh well, let give yoga another try. I feel like such a noob in that class, so inadequate. But the class actually even got me a little sweaty, there were a lot of intense streches (at least for my body).

On Thursday I rushed straight from my test at school to BodyPump. How come all the instructors are so good at TYSK? Florian is so awesome. There were only 12 people there since it was a lunch-time workout and he tried to memorize our names and really motivated us. For example, at the end of biceps track, he encouraged us to increase weights from dumbbells to a bar. I didn’t because my biceps were already on fire. He just stood next to me an told me: “You can do it! Pick up the bar! Pick up the bar!”And I did. And it wasn’t so tough, I finished strong and feeling even more amazing.

By the way, my test results were really really good. International economics is kind of growing on me 🙂

I decided not to set an alarm for Friday morning and woke up around 9 AM. After breakfast went for a walk with my dog, the weather was lovely: no wind or rain, occasional clouds and sunshine. In the evening I had Zumba with my best friend. We had fun and it was a good workout.

Saturday was a really really special day for me. I ran my longest distance ever: 12,24 kilometres! I’ve had this goal to run from home to the city (Kohtla-Järve) and back since I completed my first 10K in July. I thought the distance will be 12K but when I reached Kohtla-Järve, it turned out it was a little over 5K one way so all together a little less than 11K. I was determined to get my 12K so I run some extra. The last kilometres were tough, my legs felt heavy. But I did it! Average pace: 7:41 per km. I’m happy with that. Time to set new goals 🙂

Saturday’s run. I’m a proud runner right now 🙂

Sunday was Father’s Day in Estonia. In the morning we went swimming with my mom. In 45 minutes I did 500 metres of breaststroke, 500 m of front crawl and 500 m of backstroke. I really tried to follow the instructions from a book I read recently about swimming, the author was Terry Laughlin who is known for Total Immersion swimming. In the afternoon had nice lunch with the family, they ate some high-carb chocolate strawberry whipped cream cake I baked the day before, I had a mug cake as dessert. Eveyone was happy 🙂 After that I went for an hour long walk with my dog. We met a really angry poodle who attacked us but my dog behaved really well. Some people don’t understand that you need to have your dog on a lead if they don’t behave.

In total:

2 hours of BodyPump
2 hours of dancing
2 hours of walking
1 hour 30 minutes of running
1 hour of yoga
45 minutes of swimming

 

 

A lovely week. I didn’t have a real “do-absolutely-nothing” rest day but I feel just fine. Lets see what happens next week.