Coconut flour is simply the fiber from coconut meat after most of the oil has been extracted. For those with allergies and intolerances, coconut flour is a wheat- free, gluten-free alternative to traditional flours. But coconut flour can and should be enjoyed by all. Even those without allergies will enjoy cooking with this product because baked goods containing coconut flour always have a great texture and a hint of coconut flavor. Plus, coconut flour has some impressive nutritional stats. Check ‘em out below.

¼ cup coconut flour contains:

Calories- 120

Fat- 3 grams

Carbohydrates- 20 grams

Protein- 4 grams

Fiber- 12 grams

Sugars- 0 grams

Here are a few more tips and facts that will aid you in baking with coconut flour:

1) Coconut flour is quite dry on its own, so recipes using coconut flour almost always include more eggs than a traditional recipe.

2) You can replace up to 20% of the flour called for in a recipe with coconut flour. Just make sure you add the same percentage of liquid to the recipe.

3) When baking with coconut flour, don’t worry if your batter seems runnier than usual. Coconut flour’s high fiber content makes it very absorbent. During baking, the coconut will absorb much of the liquid.

***

Now, onto my favorite coconut flour recipe!

Peanut Butter Muffins

(yields 6 muffins)

Ingredients

· 3 eggs

· 1 tablespoon coconut oil, melted (you could sub oil or butter)

· 5 tablespoons sucanat (you can sub brown sugar)

· ¼ cup natural peanut butter

· ¼ teaspoon salt

· ¼ teaspoon vanilla extract

· ¼ cup coconut flour

· ¼ teaspoon baking powder

Directions

· Blend together eggs, oil, sugar, peanut butter, salt, and

vanilla extract.

· Combine coconut flour with baking powder and whisk into batter until there are no lumps.

· Fill 6 muffin cups halfway with batter.

· Bake at 400 degrees for 15 minutes. (Makes 6 muffins.)

Voila!

You’ve got to try this recipe! It makes scrumptious muffins that have a delightful texture.

$19.11 over budget.

Part of the overspending occurred because my roadside stand was MIA this week.  I have NO IDEA where it went.  I drove by Tuesday, Wednesday, and Thursday….no freezer truck and no stand.  Crossing my fingers it comes back this week.  My wallet can’t handle grocery store produce prices.

Unfortunately, I needed my fruits and veggies, so grocery store produce prices were my only option this week.

• 5 lb box of Cuties (had $1.50 off coupon)
• Macintosh apples (they looked the most like my all time fave, Rome)
• Acorn squash
• Cantaloupe
• Asparagus
• Spaghetti squash
• Mini peppers

Another reason for my gratuitous spending…impulse buys!

I certainly didn’t need these Alexia fries OR these faux meat products.  But they were all things I’ve been wanting to try AND they were on sale.  Couldn’t contain myself.

Nor could I contain myself from these chips.  Because, you know, I plan on eating 3 bags of chips this week.

Thankfully, I did remain somewhat level-headed in the presence of Kroger’s intense food selection.  I remembered to buy the usual staples.

• Coconut milk (It was on sale.  Thought I’d switch it out for my regular almond milk.)
• Cheese
• Organic butter
• Organic eggs
• Yogurt (all on sale)

75 cents for Fage?  I snatched that baby up!

I know I was over budget this week, but the last two weeks I’ve been under.  I’m fairly certain it will all even out.

Lesson learned: stick to the darn list!

Listen up, peeps!

I’m essentially giving away free money.

Is there something you’ve been coveting lately?  How about a fondue set, outdoor lights, or a new pillow? You name it, I’m fairly certain CSN Stores has it.

Want to win a $35 credit to any item(s) sold by CSN Stores?

How to enter:

(each bullet point is worth one entry.)

• Visit CSN Stores, browse the items, and leave a comment below telling me what you’d purchase if you won.  (To make it even, if you don’t have Twitter or a blog, you can leave up to three comments)

• Tweet about this giveaway and include @LilysHealthPad and the link to the giveaway in the tweet. (Leave a comment telling me you’ve done so.)

• Link back to this post on your blog. (Leave a comment telling me you’ve done so.)
• And receive a special 4th entry by “liking” Link’s blog on facebook. (Leave a comment telling me you’ve done so.)

Haha, sorry, I just had to throw that last entry qualification in there.

As a child, I used to relish the 1st spring day where it was warm enough to wear shorts to school.  I remember the high had to be at least 70 degrees before my mom would allow me attend school bare-legged. 

Looking back, I must’ve been really cold!  A high of 70 degrees doesn’t really equate to shorts weather for my now adult self.  However, I did grow up in the Midwest, so my perception of warmth was probably much different.  Muskego, Wisconsin and Charleston, South Carolina are two completely different climates!

Stephen and I spent our first “spring-like” weekend on a house hunt.  Although we are nowhere near the stage in our lives where we’d consider buying a house together, we sure are enjoying the process of seeing what’s out there.  We have officially visited every Ryland home building site in the low country simply because….it’s fun.

Their model homes are always decorated with care.  I liked this bright, clean, simplistic yellow theme.

Viewing these houses made me pine for some artistic creativity.  Alas, I wouldn’t know where to start with decorating a house!  Thankfully, my mother is an artist, and interior decorating is totally her niche.  I’ll most definitely be relying on her input once I have a house of my own to paint, furnish, and load up with chachkas.

Stephen and I have a new rule that the weekend host must do all the cooking for the visitor.  Thus, last weekend I was treated to an array of delightful dishes.

Red Curry

Pizza chez Stephen 

And…

Homemade cookie cake!!

I really could get used to being cooked for.  Stephen went all out this past weekend with his meal selection, and I was quite impressed.  However, there’s always one downside to Stephen’s delicious creations.  Whenever Stephen prepares a good meal, he MUST remind me of the time I fell short. 

One weekend when he was visiting me, it was lunch time, and he was starving.  I told him I’d go whip him something up in the kitchen. 

He pleaded, whatever you make me, can it please not be bland?? (Stephen often complains I eat bland food.) 

I insisted: don’t worry. It won’t be bland.  And why do you always ask me that?? 

When I came back, I presented him a sweet potato topped with kidney beans.  Apparently, he did, in fact, find my creation to be devoid of flavor because his face shriveled up.  It was vegan, raw pumpkin pie all over again.

I don’t know why he didn’t like it!  I added some Tone’s Southwest Seasoning!! 

Anyway, Stephen has never forgotten this one minor instance.  He has proceeded to remind me of it every time he cooks something tasty for me.

***

Off to finish watching Hairspray.  Body Attack made me do it!  After 4 years of the doing the “You Can’t Stop the Beat” track 7, I’m finally watching the movie.

(*Note, I just wasted 30 minutes of my life searching for the Body Attack video on YouTube to no avail.)

Instead, I’ll leave you with this precious photo of Link.

Did you know? Link is the name of Zach Efron’s character in Hairspray!

Without further adieu, I present you with the recipe….

Homemade Key Lime Pie Larabar

Ingredients:

• 1/8 c shredded unsweetened coconut
• 1/3 cup mixture, almonds and cashews
• 7 dates
• 4 tsp lime juice

Directions:

• Combine dates, lime juice, and coconut in food processor until the dates create a sticky paste.  Set mixture aside in a small bowl.

• Pulse almonds and cashews in food processor until finely chopped.  Combine with date mixture.

• Incorporate mixture with hands, and mold into 3 normal-sized and 1 baby-sized bars.

Ta da!

You’ll want to store these in the refrigerator, covered in plastic wrap.    

The fridge dries them out a bit, so I’d recommend eating within 3 days of creation.       

***

Off to Body Attack! 

That is, if I can tear myself away from One Tree Hill Season 7.  I’m certain I’m in the minority when I say this, but this season is SO much better than Season 6.  I don’t miss Lucas and Peyton one bit!

Here are my previous food budget posts, if you’re interested:

Confession

Game Plan

Week 1

Week 2

Week 3

Here’s what I bought last week:

Fruits and veggies galore: oranges, Rome apples, yellow apples, onions, roma tomatoes, turnips, and strawberries. 

I also bought unpictured cucumbers, lemons, okra, sweet potatoes, red potatoes, and even more apples + oranges.

Price- $16.50

Chick-fil-A breakfast.  I received these coupons in the mail a few weeks ago.  I gave the free Chick-fil-A Spicy Chicken Biscuit coupon to Stephen, and I got the Free Chic-N-Minis.

I also bought a small coffee since the minis were only free with purchase of a drink.

This bought my breakfast total to $1.35…not too shabby!  This, folks, is the way to use coupons.

Let’s take a look at how NOT to use coupons.

Stephen’s coupon required absolutely no purchase in order to get his free biscuit.  However, he decided to go ahead and buy a coffee as well as hash browns, bringing his total to $4.75. 

Stephen, by purchasing extra items, did exactly what Chick-fil-A hoped he do when utilizing his coupon. 

Note: I realize Stephen only spent $4.74–not a particularly exorbitant amount of money.  I’m simply making a point here.  Be careful when you use coupons.  Sometimes they make you spend more money than you originally intended.

Saturday night, Stephen and I went out to dinner with another couple.  We ate at an upscale Asian place. 

My stir-fry looked something like this.

[Source]

Price: $12.00 (that includes a 20% tip)

Weekly Total: $29.85 <—My lowest yet!

February Total: $187.67<——I came in under $200 and spent $150 less than last month!!

Looks like the 1st month of my budget challenge has been a success.

***

Switching gears, Stephen and I had a really busy weekend.  Usually, we spend our weekends relaxing and preparing for the week.  But this weekend, we decided to have FUN. 

I’ve been wanting to go to the zoo for some time now.  The last time we went, the Beijing Olympics were on tv.  (Only an Olympics obsessed person like myself would be able to recall this fact.)

I have mixed feelings about zoos, but I do love seeing all the animals.  Especially……the TREE KANGAROOS!!

[Source]

Have you seen these cuties before???  Stephen and I just can’t get over their adorableness.

They moved around so much, it was difficult to get a good picture.

The two ‘roos were having a good ole time playing together.  One kept following the other around and grabbing onto its friend’s tail.  Other observers were convinced it was a strange mating ritual.  I beg to differ.  I’d rather not think about my beloved tree kangaroos in that way.

We also saw a really cute Black Footed Cat.

Is this thing vicious? Please tell me no.  It’s so wide-eyed, and it’s only the size of a housecat!

Of course the koalas were also cuddle-worthy.

Look in the mama’s pouch!  Don’t these pictures just make you want to “ooooh” and “awwww”?

Does this make you want to “ooooh” and “awww” too?

Thought so!

Ok, one final soft, furry critter left to share…

Meerkats!

This guy was on watch while his buddies performed manual labor.

Is it just me, or do you all agree…?

Tiffany’s Lincoln is definitely part meerkat.

***

I just finished watching Temple Grandin, and it was SO good!  FINALLY, a good movie!

Question: What’s your favorite animal to see at the zoo?

This was the first time I’d left Link alone for more than 24 hours.  I was quite worried about how he’d handle the loneliness, since he has Oppositional Defiant Disorder and all.  But when I returned to my apartment, he seemed his usual self, albeit a bit more talkative and snuggly. 

My apartment seemed to be intact, so I figured the 40-hour venture from home had been a success.  Until I started doing laundry and noticed my dryer was blowing out hot air.

That darn cat must’ve jumped behind my dryer and disconnected my dryer hose….AGAIN.  

Thanks to Link, I will be re-wearing a lot of my workout clothes, since the hose won’t be fixed until Stephen comes to visit this weekend.

Anyway, since I got to spend a bit of time with my parents, I was able to enjoy several perks of residing at Casa de Smith.

Pimento Cheese

X2

Irvin

and Beatrice

(My favorite Big Booty Cats)

I was also able to hit up Winslet’s, Amazing Savings, and Ingles! 

I saved this week’s $50 exclusively for hitting up these stores.  So, let’s check out the loot!

(Beattie can’t wait!)

Annie’s salad dressing, Sokenbicha, salsa, Barney Butter, pear butter, cajun stuffed olive, Garlic Gold Nuggets, Garlic Gold Oil

LOTS of chips and pita chips

LOTS of whole wheat spaghetti and penne + wheat berries

brown basmati rice, bag o’ bananas, bulk almonds, bulk chocolate chips

tortellini, veggie stock, chicken broth, Rapunzel organic dark chocolate

Dorset Cereal, brownie mix, Alpen muesli, red curry paste X 2, BBQ Popchips

GRAND TOTAL: $62.41

A bit over budget, but I’ll take it!  I know I will be eating a lot of these items for weeks to come.  Plus, I’ve been under budget the past two weeks.  As long as I stay under this week, I’m certain I’ll meet my goal of spending no more than $200 this month.

***

Off to cut some coupons!  The Red Plum ads arrived today.

Question: Have any good book suggestions?  I’m almost finished with my current audio book (Plain Truth by Jodi Picoult), so I’m on the lookout for my next “listen.”  Plain Truth gets a C+, by the way.

Usually, my dessert is dark chocolate, but I prefer to have a delicious homemade treat on hand–especially now that I’m challenging myself to save money.  Fresh baked treats tend to cost less per serving than expensive store bought desserts.

Tonight I thought I’d share a few of the desserts I’ve been eating lately.

Frosty No Bake Glo Cakes

Raw Energy Cookie Bites

Gingerbread Streusel Muffins

Lime Spelt Sugar Cookies

Pear Cider

Question: What delicious desserts have you been making lately? 

Feel free to leave links to recipes in the comments section!                   

I LOVE Valentine’s Day.  It always reminds me of my elementary school days.  Who didn’t like decorating valentine boxes and eating candy at school? 

Anyone else wearing pink tomorrow?  I already have my outfit all picked out.  It even includes heart earrings.

Stephen and I celebrated the holiday last night.  Since neither of us has been eating out much lately, we were uber excited to hit up Mellow Mushroom for some overpriced pizza.

After much contemplation,

I ordered a the 10-inch Gourmet White.

And it was incredibly delicious!  I think it tasted better because I put absolutely no effort into its creation.

After dinner, I coerced Stephen into trying out Yoghut, yet another local froyo joint I decided I must try.

Yoghut may be my favorite to date.  The flavors were all creamy and full, unlike some places that carry thin, icy flavors.

I got a mix of tart mango and cake batter.  Topped with c-a-n-d-y–in honor of Valentine’s Day, of course!

It wasn’t a fancy schmancy V-Day celebration, but it was a perfect one.  

P.S. Can you believe last year at this time it snowed in Charleston?

Food Budget Check-In

Somehow I managed to stay within my food budget for yet another week.

oranges, green beans, okra, bananas, grapefruit, and green peppers…from my veggie stand. ($12)

bananas, squash, peaches, black-eyed peas, and squash…from my veggie stand + a trip to the SC Farmer’s Market ($9.50)

acorn squash, veggie broth, water chestnuts, coconut milk, whole wheat spaghetti, celery, lentils, tofu, mushrooms

brown rice, parsley, cilantro…from Publix. ($20.35)

Chili infused olive oil…TJ Maxx ($4)

+

2 unpictured Chobani Greek yogurts…Target ($2)

Total=$47.85

Once again, under budget!

Happy Valentine’s Day, everyone!

Lately I’ve being trying to avoid flavored Greek yogurt because I believe I eat too much added sugar during the day.  But when I saw 2 new Chobani flavors at Publix last weekend, I threw my new rule out the window.

I was ecstatic when I saw the new lemon flavor.  I loooooove sweet, lemony things.  But this lemon was a bit disappointing.  Too much sweet, too little bite.

That’s ok though because Mango chobani made up for the slightly disappointing lemon.

Flavorful, Fruity.  Delish.  My favorite flavor right now.

Lasik Consultation:

Finally, I’ve made strides towards ridding myself of these glasses and contacts.  The consultation consisted of me sitting in a chair, while the nurse ran some diagnostic tests.  I also had to watch a video and then take a quiz on the info presented.  That part was a little lame. 

I am scared to death to get corrective vision surgery, especially because I have dry eyes, but I am so ready to be able to SEE!

5K PR:

(Post run…notice the fingers.  They say “P”,“R”. 

Today, I set a new 5k record, 23:50!  This time is 40 seconds faster than the PR I set last weekend.  I honestly don’t now how I did it.  By the end of my run, I just wanted it to be over, so I tried to gun it as hard as I could.  I wanted to stop, so badly, but I’m really proud to have stuck it out. 

Homemade Larabars:

They aren’t perfect yet, but they’re on their way.  I’ll share the recipe once I try out a few changes.  Can anyone guess what flavor I tried to recreate?

Link The Cat’s Blog:

(Painting by my mom.  One of my favorite Christmas gifts this year!)

Link just bought his own domain.  He can now be found at www.LinkBartholomew.com.  He also launched a Facebook page.  Feel free to log on and “Like”  him!  

Question: What were some highlights from your week?

Random Question: Anyone had PRK surgery?  It’s very similar to Lasik but typically recommended for people with thin corneas and/or dry eyes.