Ready for a little nutrition talk? This post might as well have a giant TWSS label attached to it, so go ahead and giggle.
In the last week or so I feel as though EVERYONE in the paleo community is talking about nuts. And how we shouldn’t eat too many. ( seriously. Click here. And here. And here. And obviously we know Mark’s point of view on the subject)
Viewpoints on the subject differ slightly, and mostly go into in-depth scientific reasoning.
In 250 words or less, here’s why massive quantities of nuts are frowned upon:
“Nuts are high in fat – particularly, dense in Omega-6 and low in Omega-3s. For optimal body function, we want both omegas, but at a 2:1 ratio of 6s to 3s. Almost all nuts have too high of a ratio of Omega 6s- 3s”.
So if you eat Paleo I probably just broke your heart, because if you’re like me those are a pretty consistent snack in your day to day. Yes, I don’t feel good if I eat too many. Yes, if I was trying to lose weight I would not eat them as frequently as I do. So what’s the deal?
Basically, while nuts aren’t the most superior food choice due to this high ratio -the overall nutrient benefit of nuts far outweighs the negatives of a high Omega 6 to Omega 3 ratio…. at least in small moderations. ( that’s a new one! is anything good for you in large quantities? )
So basically I just inundated you with links and information… all to tell you that it’s HARD to find a paleo treat recipe without nuts. Despite above reasoning. So i present you with NUT-FREE Paleo Apple-coconut Cakes. ( so if you’re like me and went on a little nut binge this week you can feel better) But be warned : these are addicting!
Coconut- Apple Cakes ( Nut & sweetener free!)
Ingredients: ( yields 12 cakes)
- 1/2 cup coconut flour
- 6 eggs
- 1/4 cup coconut oil ( a little less than 1/4)
- 1 ripe banana
- 1 apple
- 1/4 tsp baking soda
- 1 tbsp vanilla extract
- 1 tsp cinammon
- 1 cup unbleached coconut flakes
- 2 tbsp melted coconut butter
Pre-heat oven to 375 F. Mash a banana in a large mixing bowl, shred the apple in food processor and add to the bowl. Then mix with the eggs, coconut flour, baking soda and coconut oil. Once mixed well by hand, add in vanilla and cinnamon. Melt your coconut butter separately ( microwave for 30 seconds works well) and add to mix but be sure to add half of it, then mix, and add the rest or you will be left with one giant chunk in one small area.
Taste test it. If it’s a little dry, add a splash of coconut milk or a splash of coconut oil.
Transfer mix to muffin pans, sprinkle coconut flakes on top and bake for 22 minutes. They will be done when the fork comes out clean.
Take them out of the oven and let the cakes cool for at least 5-10 minutes. THIS IS THE HARDEST PART! You will not want to wait. But please do, or you will burn off the top part of your mouth. That may or may not have happened to me. No I’m not sorry. And yes it was worth it.
Once the cakes have cooled, spread each cake with a dab of melted coconut butter.
* Tricks of the Trade * : I have done a lot of Paleo baking and finally seem to figure out the ratios to a successful cake/ muffin. Use less flour, more eggs and a fat source ( coconut oil, grassfed butter, coconut milk) for moist cakes that stay together! I also find the addition of a banana is CRUCIAL because I do not need any honey or maple syrup to sweeten it. Without the banana, you will need double the added sugars to compensate.