Posts Tagged ‘coconut’

  1. Coconut-Lime Protein Squares

    April 13, 2016 by Melanie Faris

    Coconut-lime squares

    Lately I’ve been working on building some muscle mass and upping my protein intake. I love eating healthy consistently, but boy oh boy is it a challenge finding creative, yummy, and all the while healthy food to eat. I seriously can’t handle the “apple and almond” snack that is so often recommended. Like seriously, do I want to eat an apple and a handful of almonds? No. No I do not.

    Today was the day for a little experimenting in my kitchen. It has been sooooo long, and I have been yearning to get back to some of my old eating habits. I had so much fun eating healthy in my past. I also had time to bake and cook all the time. Unfortunately convenience has won this Mommy’s mouth. Seriously, I have become the person I never thought possible. You know who I mean right? The boring mommy snacker who has no time to bake so I snack on pre-made store-bought boring food all day type of person. *Insert blood curdling scream.

    I can’t handle it anymore. My taste buds are begging me for some flavour and freshness. I’m sick of eating plain cottage cheese because I don’t have time for anything else. TODAY IS THE DAY ladies and gentlemen. Fasten your seat-belts for a good healthy, easy recipe.

    Coconut-Lime Squares
    Yields 16
    A cake-like snack without the sugar or guilt.
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    Prep Time
    15 min
    Cook Time
    30 min
    Total Time
    45 min
    Prep Time
    15 min
    Cook Time
    30 min
    Total Time
    45 min
    Dry Ingredients
    1. 1 cup oat flour (to make - pour large flake oats into food processor or blender until it resembles flour)
    2. 1/2 cup unflavored, or vanilla whey protein powder
    3. 1/2 cup xylitol (low sugar option) or other sweetener of choice
    4. 1/3 cup unsweetened coconut flakes
    5. 1 tablespoon baking powder
    6. 1/2 teaspoon baking soda
    Wet Ingredients
    1. 1 whole egg + 2 egg whites
    2. 3/4 cup unsweetened applesauce
    3. 1/4 cup 0% plain or vanilla greek yogurt
    4. 3 tablespoons melted coconut oil
    5. 1/2 lime, juice only *optional - add zest of 1/2 lime
    6. 5 drops lime essential oil (food grade. ex, Young Living brand)
    1. Preheat oven to 350F. Line an 8x8 baking dish with parchment paper for easy clean-up.
    2. In a medium bowl, mix the dry ingredients together. In a separate bowl mix the wet ingredients together. Pour the wet ingredients into the dry ingredients and mix until just combined. Do not over stir.
    3. Pour the mixture into the baking dish lined with parchment paper, and bake for 30 minutes. Test with a knife to see if it comes out clean. Let sit for at least 10 minutes before cutting into 16 squares.
    4. Best eaten fresh and warm. Refrigerate leftovers or freeze for later.
    1. Try enjoying these squares with a dollop of yogurt and a squeeze of lime juice on top! Especially if the bars need moistening up after a couple days in the fridge.
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  2. Raw Almond-Coconut Powerballs

    January 11, 2014 by Melanie Faris

    Raw Almond-Coconut Powerballs

    Yesterday I went to the gym and met one of my favourite people there; A friend of mine since I was a little girl. We tackled an incredible leg workout and talked about some of our favourite things: our faith, good food & fitness tips. We simply enjoy each other’s company and have so much in common. I would say this friend is one of the main people who inspired me to begin my healthy journey. Her beauty on the outside truly reflects the beauty that is within. I always admired how healthy she is and the way she lives her life; a true gem guided by her Faith and trust in God.

    I can still remember visiting her house as a little girl and eating the most delicious lunch. Tuna melts on a whole grain ciabatta bun. Mmmm. I can still taste how delicious it was! It is amazing how one person can influence your life so greatly just by being themselves and modelling a good example. My Mom often tells me of the influence Diana had on her health as well, and how she so gently encouraged her to try different foods and health products. Eventually, Mom and I began our own journey of health and discovered why Diana loved eating and living so healthy.

    After a crazy hard leg workout and sweating our bums off in the sauna, we ended our time together sharing the most delicious treat I ever did eat. Diana whipped up her own recipe at home and brought it to the gym with her as a post-workout snack. I took a bite and immediately was in heaven. The gooey coconut almond-butter balls melted in my mouth. I was inspired once again by Diana! She told me the ingredients she used and I could feel the wheels turning in my brain as I was thinking of all the ingredients in my cupboards at home. She gave me permission to create my own version of these little powerballs, and so I bring to you today my favourite treat EVER, inspired by my beautiful friend Diana.

    I am telling you, these will not be in your fridge for long because they are way too good. I call them powerballs because these little balls are filled with “energy” nutritious ingredients to keep your sustained and satisfied. They will hold you over with some protein and healthy fats (and these healthy fats actually burn the bad fat from your body – SCORE!). You must make these like right now. Trust me. Best thing of all? They take zero baking time because they are raw and have not one single bad ingredient in them. You can eat them without feeling guilty! If you have kids, I can almost guarantee that they will love these too. Give them a try and let me know what you think on my Facebook Page or on the comments below. Enjoy!


    Raw Almond-Coconut Powerballs Recipe


    Almond-Coconut Powerballs

    Click Here for Raw Almond-Coconut Powerball Printable Recipe

    Recipe By: Melanie Faris

    Makes 13 powerballs

    Preparation takes only 15 minutes


    3 tablespoons of melted coconut oil

    ¼ cup of raw almond butter

    ¼ cup of almond milk (fresh is best!)

    ¼ cup of local honey

    ½ teaspoon of almond extract

    1/3 cup brown rice or other raw protein powder (I used Sun Warrior Vanilla)

    3+3 tablespoons of raw shredded unsweetened coconut

    ¼ cup sliced almonds


    Whisk together wet ingredients in a small bowl. In a separate bowl, mix protein powder, 3 tablespoons of shredded coconut and sliced almonds together. Combine wet and dry ingredients, stirring until thick. Sprinkle the remaining 3 tablespoons of shredded coconut on a plate and set aside. Put the mixture in the freezer so the dough becomes easier to handle. Using your hands, form little balls out of the mixture (approximately 1 tablespoon in size) and roll each ball in the shredded coconut until the outside is coated. Place the powerballs on a dish or baking sheet lined with parchment paper and put in the freezer for approximately 15 minutes, or until the balls are semi-hard. You can also leave these in the refrigerator to harden.


    Nutritional Facts (1 Powerball)
    134 kcal
    8 grams of carbohydrates
    10 grams of fat
    5 grams of protein
    5 grams of sugar
    1 gram of fiber