Tag Archives: coconut

Pina Colada Chia Parfait

6 Aug

Confession: I love coconut. And all that goes into one of those rich and creamy pina colada drinks. Virgin of course :)


But another thing I love is yogurt! It is such a great thing to have on hand as it is so versatile, I know I use it every day at least once! It is great on its own with fruit, added into smoothies and shakes, or even as a great base for sauces and dips instead of your typical mayonnaise or sour cream!

My favorite way to use it is for breakfast parfaits. I love making delicious layers of whatever I am feeling that day. Today, I was feeling like a refreshing pina colada on this hot, summer day. Not to mention I had some fresh pineapple and banana that needed to be used soon :)

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This is a protein packed and delicious way to start off your morning! And it is so easily tailored to whatever you like. Switch out the fruit for another kind, add in your own spices and extracts, and you could have a whole different breakfast! Certainly a great choice.

And guess what? I even sneaked in some of those wonderfully nutritious little seeds called chia seeds. It is such a great way to make a thick yogurt or pudding consistency! They have so many benefits, but one of the greatest being hydration (read all 10 below recipe!). Haven’t tried chia before? You should give it a try! Very tasteless yet adds a great texture. Plus, you are offering your body amazing nutrition through using them!

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Pina Colada Chia Parfait

-1/2 cup fresh Pineapple, cut into pieces
-1/2 cup puffed rice cereal or 1/4 cup Rolled Oats

Banana Pudding Layer
-1/2 large banana, mashed
-1/2 Cup Unsweetened Almond Milk
-1 tablespoon Chia Seeds
-Optional: Added sweetener to taste

Coconut Layer
-1/2 cup Greek yogurt
-2 tablespoons Unsweetened Shredded Coconut
-1 tsp Coconut Extract
-1 tablespoon Raw Honey

Directions: Mix all ingredients for banana pudding layer together in small bowl. Set aside in fridge to thicken. Mix together all ingredients for coconut layer together in separate bowl, set aside. In a parfait glass or (or type of cup), Place a layer of pineapple, then banana pudding, then 1/4 cup cereal or 2T oats. Repeat once more. Enjoy!

Coconut Benefits
1)Fights viruses and bacteria growth in body
2)Fights yeast, fungus, and candida
3) Positively affects hormones for thyroid and blood-sugar control which leads to increase metabolism, energy and endurance
4)Aids in digestion
5)Absorbs fat soluble vitamins
6)Lowers cholesterol
7)Special fat called medium chain triglycerides (Research shows 2T a day allowed women not only to gain less weight but lower abdominal fat)

Raw Honey Benefits
1) Alkaline-forming food that contains natural vitamins, enzymes, and powerful antioxidants
2)Anti-viral, anti-bacterial, and anti-fingal properties
3)Promotes body and digestive health
4)Strengthens immune system
5)Eliminates allergies
6)Excellent remedy for skin wounds and infections
7)Stabilizes blood pressure
8)Relieves pain
9)Calm nerves

Chia Seeds
1) Combats Diabetes: with its gelatinous coating it can prevent blood sugar spikes, and is also slow digesting which has lead to it being a possible treatment for diabetes
2) High in fiber: just 1 oz. has 1/3 of daily needed amount
3) Packed with Omega 3 Fatty Acids
4) Supports Bone and Teeth Health: packed with calcium
5) High in Manganese: an essential mineral for your bones
6) Rich in Phosphorous: aids body in synthesizing protein for cell and also maintaining healthy bones
7) High in protein: great source for vegetarians
8) Fights Belly Fat: it’s stabilizing affect on blood sugar also fights insulin resistance which is tied to an increase of belly fat
9) Contain tryptophan: also found in turkey, it is responsible for regulating appetite and improving sleep
10) Improves heart health

Coconut Spiced Waffle

26 Jul

The day has finally come. I now have my own waffle maker.

I have been wanting one for way too long now, and my boyfriend’s amazing mother just gave one to me when coming over the other night! I had to use it the very next day. I must admit my first waffle attempt didn’t come out the prettiest (I’ll share the recipe once it looks as good as it taste) :) But this one came out perfectly!

If you haven’t noticed yet, I am a big fan of pumpkin. Pumpkin everything. There is no “season” for pumpkin in my life. So I decided to make a high protein coconut spice waffle incorporating that lovely taste of fall. The coconut and spiced combination, goes perfectly together! This may have not been the most original recipe, but I was excited about my first waffle and had to share.

What is your favorite waffle flavor? Would you rather make them or have them out??

Waffle recipe below, so that you can make your very own waffle as well!


Anyone else think think waffle looks wrinkly? Haha, but boy was it good!

Coconut Spiced Waffle

For Waffle:
-1/4 cup natural whey
-1/4 cup coconut flour
-1/2 cup egg whites
-1/4 cup pumpkin
-1/2 cup almond milk
-1 tsp vanilla extract or coconut extract(or 1/2 tsp of each!)
-1 tsp baking powder + 1 tsp cinnamon +1/2 tsp pumpkin spice
-sweetener to taste: about 1 or 2T honey or 1 packet stevia leaf (I used honey)
Directions: Mix all ingredients together and turn on waffle maker. SPRAY WELL. Pour batter into waffle maker, and close for about 5 minutes or until it looks done. Serve with drizzled honey!

Coconut Benefits
1)Fights viruses and bacteria growth in body
2)Fights yeast, fungus, and candida
3) Positively affects hormones for thyroid and blood-sugar control which leads to increase metabolism, energy and endurance
4)Aids in digestion
5)Absorbs fat soluble vitamins
6)Lowers cholesterol
7)Special fat called medium chain triglycerides (Research shows 2T a day allowed women not only to gain less weight but lower abdominal fat)

Coconut Peach Chia Pudding Squares {Beat the Heat Challenge}

12 Jul

Another challenge, another day.

You know when word comes up of a challenge, this girl will be all over it. Not because I have to win (even though its nice of course!), but because it gives me a fun theme and inspiration for new recipes to create!

This new challenge is called “Beat the Heat”, and each day of the four they give a theme, first day was berries, second was stone fruit, third was dairy, and last was melons! So for the stone fruit theme (aka:peaches,plum, and cherries–don’t worry, I had to look it up at first too), I made this!

I’m typically more of a chocolate person when it comes to sweets. I like my fruit just plain or with a dip and that’s about it. But when the challenge arose, I had to try. And I was glad I did! These turned out excellent. Who knew coconut and peaches would go so well together?!

How do you beat this hot summer heat?? I beat it by recipes like this or my Frozen Yogurt Cheesecake Bites.

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Coconut Peach Chia Pudding Squares
1 cup greek yogurt
1 cup coconut milk
1 cup boiling water
1 packet gelatin
1 tsp coconut extract
1T chia seeds
1 peach
2T unsweetened coconut
2 packets stevia or 2T honey

Directions: Boil water. When boiling, remove from heat and add in gelatin and stevia. Stir for about 5 minutes or until it is dissolved. Dice peaches. Add in all other ingredients and stir until combined (reserve 1/2 of peaches and all of coconut). Pour in 8×8 glass pan and refrigerate for at least four hours or overnight. When pudding is semi-set (about an hour into refrigeration), add reserved peaches and coconut to top, and press into pudding mixture.

Peach Benefits
1)Rich in Beta Carotene: responsible for eye health
2)Rich in vitamin C: source for skin care
3)High in fiber and potassium: known to remove toxins and pretext kidneys
4)Only 68 calories and contains no fat
5)Rich in vitamins: A,C,E, and K
6)Full of minerals: calcium, copper, iron, magnesium, zinc, manganese, and phosphorous

Coconut Benefits
1)Fights viruses and bacteria growth in body
2)Fights yeast, fungus, and candida
3) Positively affects hormones for thyroid and blood-sugar control which leads to increase metabolism, energy and endurance
4)Aids in digestion
5)Absorbs fat soluble vitamins
6)Lowers cholesterol
7)Special fat called medium chain triglycerides (Research shows 2T a day allowed women not only to gain less weight but lower abdominal fat)

Source: doctoroz.com, ihomeremedy.net

Pina Colada Mugcake

11 Jul

The day has finally come. Remember that mugcake contest over Instagram I have mentioned a few times (like here and here)? Like I have told you all before,  Susanna,who is hosting this contest, (TastyHealth), also had a 4 week pancake challenge back in the spring. Unfortunately after entering in each week with the most creative recipes I could come up with, I didn’t win (stil great recipes though that you can find on my site!).

When she began this 4 week mugcake challenge, I knew I had to participate again. The first week was chocolate themed, and unfortunately, I didn’t win (even though my good friend Amy DID win!). This past week was then a new theme, fruit. I knew I had to do something special.

When it comes to desserts, I am usually more of a chocolate lover rather than fruit, but I do love my pina coladas. I knew that is what I’d make! I scooped out the coconut from its shell that I bought at the store, and decided I would make the shell my “mug” for the full pina colada effect.

This recipe has absolutely NO sugar, except all the delicious, fresh fruit in it. It is all you could want in a fruit, healthy dessert, and more! Let this dessert take you away to a tropical island :)

P.S. I won!

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Piña Colada Mugcake:
▫2T coconut flour
▫2T oat flour
▫1/2 cup cubed pineapple
▫1/4 cup melted ripe banana
▫1/4 cup egg whites
▫1T fresh coconut (or unsweetened shredded)
▫3T almond milk
▫2T cottage cheese
▫1/2 tsp vanilla and coconut extract
▫1tsp baking powder
▫1 coconut shell (if desired to cook cake in)

For Pineapple Coconut Cream:
▫2T cottage cheese
▫4 one-inch cubes of pineapple
▫1/4 tsp coconut extract

◻Directions: Melt half a very ripe banana in microwave for 30 seconds. Place all other cake ingredients with banana in blender (except coconut shell) and blend until smooth. Pour batter into 1/2 a coconut shell (filling only 3/4 full) or normal coffee mug. Cook in microwave for 2 minutes. For cream, blend all ingredients until smooth. Top cake with a spoonful of cream. Sprinkle with chopped macadamia nuts, and toasted coconut if desired!

Mocha Coconut Latte Mugcake with Coconut Chia Froth

26 Jun

Why are mugcakes one of the best recipes ever to make?

They are so easy! and NO waiting around for it to bake or cook! Usually, when I’m hungry, I’m hungry, and waiting around while something cooks or bakes leads to snacking and then not even being hungry when it is done. So mugcakes are a great creation :)

All you have to do is mix together a base for the “cake”, add the flavors you are wanting, pour it into a mug, and place it in the microwave for a minute or two. What could be easier than that?!

The inspiration of this flavor came from a local coffee shop I have up at my university. I wanted something new, something different. And when I told them I like chocolate and I like coconut, they created me what I would like to consider a little taste of heaven, and Mocha Coconut Latte.

I knew I had to recreate these flavors when seeing one of my favorite health accounts on instagram hosting a mugcake challenge, TastyHealth. If you haven’t checked her out on instagram or on thw web, you should do it now. This lady is amazing!

Anyways, so I went to work in my kitchen recreating this delectable latte flavoor into a mugcake, and this was my result. Let me tell you, it did NOT last very long at all :)

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Mocha Coconut Latte Mugcake

For Cake:
-1T coconut flour
-1T oat flour
-2T egg whites
-1T expresso or strong coffee
-1T coconut butter
-1T coconut or almond milk
-1/2 tsp coconut extract
-1/2 tsp baking powder
-1T honey/1 packet stevia or 2T date purée as sweetener (for no sugar added option)
Directions: Mix all ingredients together in bowl. Spray mug and microwave for 1.5 minutes.

Coconut Chia “Froth”
-2T Greek yogurt
-2T coconut milk
-1tsp chia seeds
-1/2 tsp coconut extract + honey (or 3 dates for no sugar added option)
Directions:  Blend together in blender. Top mugcake with “froth”

*Use unsweetened coconut, cinnamon and cacao nibs for garnish


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Zucchini Coconut Bread “Zoats”

5 Jun

Zoats: Zucchini and Oats cooked together

I was very curious when first hearing about this. But my curiosity led me to make them, and boy was I ever so thankful I did! They are a delicious take on your normal bowl of oats, except for more filling, voluminous, creamy, and all around delicious!

Since I was experimenting for the very first time, I decided, what comes to my mind when I think of zucchini? Well, the only time I really eat it is when I make my zucchini coconut bread! So, that is the flavor I decided to reconstruct in this oatmeal :)

The coconut flavor mixed with the creaminess of the oats and zucchini were to die for. And it was so much more filling than regular oatmeal! Not to mention, more delicious with a flavor like this!

Zucchini is such a healthy addition to your typical oats. It is a vegetable for one thing, so it allows you to get in some greens first thing in the morning without feeling like you are eating vegetables for breakfast! There are also so many benefits that come with them:

1) 1 cup only has 36 calories  2) lowers cholesterol through high fiber and vitamin C and A   3)Anti-Inflammatory    4)High in manganese   5) lowers blood pressure

So, what are you waiting for?? If you haven’t had these before, you should most certainly make some zoats soon!


Zucchini Coconut Bread Zoats

-1 cup oats

-1/2 cup shredded zucchini

-1.5-2 cups almond milk (depending on desired thickness)

-2 T shredded coconut

-1/2 tsp coconut extract

-1/2 tsp cinnamon, and all spice

-sweetener of liking: stevia or agave are great!

Directions: Mix all ingredients together. Either store in jar in fridge overnight, or cook immediately on stove or in microwave for about 2 minutes. Top with walnuts and shredded coconut.


Pumpkin Coconut Cream Cheese

30 Apr

Pumpkin..Coconut..together?? YES.

We all know how much I love pumpkin, but coconut is surely up there too. I’ve made pumpkin cream cheese a lot before, but this time, I made a new spin off of it.

And let me tell you, it is delicious! Eat it on toast or a bagel, as a dip for cookies or fruit, or even just eat with a spoon if you love it as much as I do:)

I may have already mentioned it once or twice before..but did you know pumpkin is a superfood?? So it not only makes everything absolutely delicious, but it so healthy and good for you to be eating! And, by using low fat cream cheese to make this recipe, the whole thing will be low in fat as well! But the pumpkin makes this dish healthy no matter what:)

You all know my random food obsession..what’s yours?!

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You know you can’t resist that…

Pumpkin Coconut Cream Cheese
-1 8oz tub low fat cream cheese (can use fat free, but won’t have nearly the same taste! And I’m a believer that fat-free stuff isn’t too healthy for you:) )
-1/2 can pumpkin
-2 T canned coconut milk (this makes it SO good, but you can sub almond milk in if you don’t want the extra calories. Again, just won’t be as good or have as much coconut flavor)
-3 packets of stevia+1T agave
-1 tsp coconut extract and vanilla extract
-1/2 tsp cinnamon
-sprinkle of sea salt
-Optional: unsweetened shredded coconut for a yummy texture!
Directions: Blend altogether in nutribullet, blender, or any kind of processor. Enjoy!


Making Your Own Nut Butter

15 Apr

I’ve posted before about specific recipes for different flavors of nut butters I’ve made, but I’ve gotten a lot of questions as to how to even go about making homemade nut butter!

So I’ve decided to dedicate today to showing you all the steps in making it:) It seems appropriate since just yesterday I made a huge container of fresh, homemade almond butter. It was heavenly. There is just something about the homemade stuff. Something that tastes so much better than the store bought butters!

And guess what? Not only is it easier, just requiring whatever nuts you desire plus the food processor, but also very healthy without all the extra added oils and sugars, and cheaper than store bought!

Yesterday, I even took it a step further and split it up into two containers, making a chocolate caramel almond butter, and a coconut vanilla one. Talk about delicious creations. I was eating it by the spoonful!

But first, let me take you step by step as to how to make it!

Step 1: Toast almonds (or whatever nut you are using) in oven on broil, watching very closely until they are slightly browned. I emphasize watching closely, because I have burnt many batches of good nuts myself by taking my eyes off of them for just a quick minute!

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Step 2: Place toasted nuts into food processor.

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Step 3: Turn food processor on, and let those babies grind and grind and grind!

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First it’ll just look like chopped nuts, like above. Then, it’ll become finely processed like an almond flour type consistency.

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After a couple more minutes of food processing, it’ll finally begin to look like butter! You may have to stop a couple times to scrape down the butter from the sides, and then proceed to process again.

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Finally, you will be done! And you will have an excellent, creamy, homemade butter!

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This is when you can get creative and add in your own flavors of liking:) I split my batch up this time, and put a tablespoon of cocoa powder and a teaspoon of caramel extract.

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And the other half, I put vanilla and coconut extract in, with just a little bit of unsweetened shredded coconut! So delicious:)

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Hope you can now go and make your very own nut butter!:)

Berry Coconut Chai Latte Pancakes with Coconut Cream filling

8 Apr

Remember how I mentioned I was entering in that pancake contest? The first week was the Moconut pancakes I’ve posted already, which didn’t win. This past week I had to incorporate berries, which is why I made these pancakes with blueberries, in high hopes of winning..but I didnt:/

I still enjoyed them and so did my boyfriend though! I spent a lot of time thinking of what to make and had a ton of fun creating them. That’s all that counts..right?

Well, even though these pancakes once again, didn’t win the contest, I think they are surely worthy of posting the recipe for. I bet you all will really like them:)

You may ask, blueberry and chai flavored? How? Well the blueberries is a simple explanation, but the chai flavor is what made them special! All you do is make strongly brewed tea with a chai tea bag, and use that as part of your liquid for the batter! How simple yet yummy?!

Blueberries contain so many antioxidants, coconut flour is very high in fiber compared to most, and using chai tea in place of milk or other liquids lowers the fat and calorie content. Healthy you think?? I say so! These would serve as a great breakfast, post workout meal, or even dessert! I know you’ll love them if you give them a try:)

Next week is the last week for the contest! And the theme is you have to incorporate veggies into it.. Guess you’ll have to see what I come up with! What veggie do YOU think I’ll use?!

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Berry Coconut Chai Pancakes
For Pancakes:
-3/4 cup oat flour
-1/4 cup coconut flour
-1/2 cup coconut milk (canned)
-1/2 cup strongly brewed chai tea
-1/4 cup egg whites
-1 egg
-1 T agave/packet of stevia
-1 tsp each: vanilla extract, cinnamon, nutmeg, ginger, baking powder
-touch of salt
-1 cup blueberries
Directions:Stir all ingredients together except berries. Fold in berries right before cooking. Cook in pan on stove in coconut oil on medium heat!

For coconut cream:
-1/4 cup cottage cheese
-1/4 cup vanilla greek yogurt
-1/4 cup coconut milk
-2 T cream cheese (can use fat free)
-1/4 cup unsweetened coconut
-2 T agave
-optional: blue food coloring (for aesthetics haha)
Directions: Blend altogether in blender. Fill pancake layers with cream. Top with toasted coconut and blueberries

Mochonut Pancakes filled with Coconilla Yogurt

5 Apr

It all started when I went to the local Christian coffee shop to study, and asked them to make me something yummy, something new for once from my usual latte. They made me this mocha coconut latte. Do I need say any more? Maybe that it was heaven in a cup?


Well last week, I was planning on entering a pancake competition via Instagram (Follow me @FreshFitnHealthy) :). Each week for three weeks this user was going to make a category of pancake to enter. Last week the theme was “protein pancakes”.

Naturally I accepted the challenge. I kept asking myself, what is something new, something really unique. And after having this latte, I knew what I should create.

Mocha Coconut latte flavored pancakes, Mochonut for short :) Unfortunately, I didn’t win the contest. But this week is a new week, and it’s berry pancake theme! Wish me good luck! But for now, here is the recipe for these still awesome(even though not first place), pancakes:)

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Mochonut Pancakes

For Pancakes:
-1 scoop vanilla or chocolate protein powder
-1/4 cup coconut flour
-1/2 cup egg whites
-1/2 cup almond milk
-2 T cottage cheese
-2 T mocha cappuccino mix (or 1 tsp instant coffee)
-2 tsp cocoa powder
-1 tsp coconut and vanilla extracts
-1 tsp baking powder
-1 packet stevia
-touch of cinnamon and sea salt

*Directions: Mix all ingredients together, blend until smooth. Cook on stove in coconut oil.

For Coconilla Yogurt filling:
-1 cup Greek yogurt
-1 tsp coconut extract
-1/4 cup homemade coconut butter
-agave to taste

Directions: Mix all together until thoroughly mixed. Fill layers of pancakes with yogurt mixture.