Monthly Archives: June 2014

Sweet Potato Pecan Pie

PALEO SWEET POTATO PECAN PIE (grain, refined sugars and gluten FREE)

CRUST:pecan

  • 1 1/2 cups almond flour
  • 1/2 cup coconut flour
  • 1/2 cup coconut oil, melted
  • 2 teaspoons raw cacao powder
  • 1 teaspoon raw organic honey or pure maple syrup
  • 1/4 teaspoon sea salt
  • 2-3 tablespoons ice cold tap water

FILLING:

  • 2 sweet potatoes, about 1.5 lbs
  • 6 ounces full fat RAW milk or cream
  • 1 very ripe banana
  • 1 1/2 – 2 teaspoons cinnamon
  • 1 teaspoon nutmeg
  • 4 egg yolks
  • 1 teaspoon raw organic honey or Maple Syrup
  • Sea salt to taste
  • 1 cup chopped pecans, toasted
  • 1 tablespoon 100% pure maple syrup

INSTRUCTIONS:

Preheat your oven to 350 Degrees Fahrenheit

Wash your sweet potatoes whole and then pat dry. Poke a few holes in the skin with a fork.

Place potatoes on an aluminum foil lined baking sheet and bake for 45-60 minutes or until they are fork tender, remove them from the oven and let them cool.

While they are cooling, make the crust. Place all crust ingredients in a bowl and mix well. Once mixed you want to add in the ice water 1 tablespoon at a time and continue to mix until you get a nice dough that doesn’t stick to your hands, press crust into a pre-greased (with coconut oil), parchment paper lined 9 inch pan.

Remove the sweet potato skins and mash potatoes in a bowl, add milk or cream, banana, egg yolks, cinnamon, nutmeg, honey, and salt and using a hand mixer mix well get a nice and smooth filling, spoon mixture into your pie crust spreading evenly.

Top with toasted chopped pecans and drizzle the 1 Tbsp of maple syrup over the top.

Bake in 350 preheated oven on a cookie sheet for 45-55 minutes or until the internal temperature of the filling is 160-180 degrees.

 

Coconut Oil & Weight Loss

coconut oilOne key to successful and lasting weight loss is to ensure steady blood sugar so that any extreme ups and downs are avoided and don’t cause you to fall off the wagon and make a beeline for the junk food aisle at the supermarket or the jumbo bag of chips in your pantry.

How to best steady the blood sugar over long periods of time and between meals? With healthy and satiating fats of course!

Coconut oil for weight loss is the best fat to choose, due to the plethora of healthy medium chain saturated fatty acids (MCTs) that boost metabolism for immediate energy. As a bonus, the MCTs in coconut oil don’t end up as stored body fat like longer chain fatty acids sometimes can.

Countries that consume high amounts of coconut and coconut oil in their diets such as the Philippines, India, and the Pacific Islands have significantly fewer cases of heart disease and obesity clearly disproving any agenda driven smear campaign against this marvelously healthy oil!

Supermodels are already onto the coconut oil for weight loss secret.  Australian beauty Miranda Kerr has been using coconut oil for years to maintain her enviable figure and won’t go anywhere without it!

Coconut Oil for Weight Loss better than Olive Oil

Olive oil in particular should be limited or avoided entirely by those wishing to lose weight!

This is surprising to many people as olive oil is typically the first “healthy oil” that they think of due to heavy promotion of this Mediterranean oil by conventional doctors and nutritionists.

In fact, a 1994 study published in The Lancet noted that the fatty acid most predominantly found in body fat was monounsaturated fat like that found in high amounts in olive oil!

Could this be why those in Mediterranean countries so often gain weight at middle age?

When choosing a fat to speed up weight loss then, limit the use of olive oil and other predominantly monounsaturated fats like peanut oil.  Coconut oil for weight loss is the far better choice!

How to Use Coconut Oil for Weight Loss

Coconut oil naturally solidifies at 76 degrees so it is best to liquify it in hot water before consuming as a weight loss aid.

Twenty minutes before mealtime is the best time to take your coconut oil as it will significantly reduce appetite and help you to feel full more quickly and be satisfied with smaller portions.

To liquify, mix 1-2 tablespoons of coconut oil in a mug and add hot water or herbal tea.  Stir to melt and drink.  Use the following guidelines to determine how much oil to consume before each meal:

  • 90-130 lbs, use 1 TBL coconut oil before each meal for a total of 3 TBL per day.
  • 131-180 lbs, use 1.5 TBL coconut oil before each meal for a total of 4.5 TBL per day.
  • Over 180 lbs, use 2 TBL coconut oil before each meal for a total of 6 TBL per day.

Alternatively, you can simply eat the coconut oil and let it liquify in your mouth for a few seconds before swallowing.

*If you find that the coconut oil makes you a bit queasy at first, try using herbal bitters as an inexpensive remedy to help your liver and gall bladder adjust.

What is the Best Coconut Oil for Weight Loss?

Be aware that not all coconut oils are created equal for weight loss purposes!

While coconut oil is very resistant to heat damage, solvents are frequently used to extract it, so sourcing high quality oil from a reputable company is of paramount importance to avoid any chemical residues.

Using only organic virgin coconut oil therapeutically for your weight loss efforts is a good idea as all the delicate micronutrients in the oil will be preserved and no chemicals will have been used in processing.

Sarah, The Healthy Home Economist