Nutrition Archives - Page 2 of 3

Tantalizing Sour Gummies Recipe You Need To Try Now

by Bridget Beguin | Aug 9, 2022 | Nutrition

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Naturally made sour with lemons and tart yellow plums. These Homemade Sour Gummies are zesty and guaranteed to give you a sour kick.

Who Should Eat Sour Gummies?

It makes no difference why you’ve landed at this page. You might want to make gummies for you or your kids, or you might be looking for a way to treat your ongoing reflux.

Many folks benefit from these gummies. They’re healthier than store-bought sour candy, and they’re a lot of fun to make.

Don’t forget to check out my other flavors of gummies here.

Are Sour Gummies Good For You?

Sour gummies are frequently eaten as a treat or snack, but did you know they also have some health benefits? Below are just a couple of their benefits:

Aid digestion (1)
Help release seretonin (2) (3) (your happy hormone)
Curb nausea in pregnant woman and cancer sufferers undergoing treatment
Treat xerostomia (fancy word for lack of saliva)

Sour Gummies For Digestive Health

Sour Gummies are a great way to get your stomach juices going and increase your stomach acid levels. This, in turn, helps with digestion.

If you’re interested in learning about the effects of low stomach acid, read my article on Struggling with Hiatus Hernia Pain? Completely Cure Your Acid Reflux. It’s incredible to think that 90% of us suffer actually suffer from low stomach acid- and how this causes reflux.

Nutrition

Calories: 290 Calories
Protein: ?g
Fat: ?g
Carbs: ?g
Fiber: ?g
Sugar: ?g

Amounts per serving: 300 Gummies

Protein 6g 24% 24%
Carbohydrates 7g 30% 30%
of Which Sugar is 1g 1% 1%
Fiber 2g 7% 7%
Fat 10g 38% 38%

yellow plums, rosemary and lemons to make sour gummies

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Sour Gummies Recipe

Eating sour gummies is a great way to get your stomach juices going. It can be used as treatment for people suffering from low stomach acid. They're naturally made sour with lemons and tart yellow plums

Prep Time10

Cook Time20

setting time3

Total Time3 30

Course: Dessert, Side Dish, Snack

Cuisine: American

Diet: Diabetic, Low Calorie, Low Fat, Vegetarian

Keyword: gummies, gummy bears, health snack, snacks, sour gummies

Servings: 300 gummies

Calories: 290kcal

Cost: 2$

Equipment

Blender
juicer
Gelatin Mold

Ingredients

3 10g gelatin sachets
2 whole lemons
2 whole yellow plums
2 twigs rosemary

Instructions

Prepare the Gelatin
Open all three sachets of gelatin and place in a bowl and cover with enough water to dissolve, then let it sit for a few minutes so that the gelatin can 'bloom.'
Prepare the Fruit
Place all the ingredients together in a pot (with lid) on the stove and heat on low.
Combine fruit and Gelatin
Add the gelatin to the softened fruit and dissolve in. Stir to break up the fruit.
Sieve to Remove Unwanted Bits
Pass the ingredients through a sieve to remove the stones and rosemary, and excess fiber. If the mixture appears too thick, add some water to thin it out.
Set and Store
Lightly grease the silicone mold with coconut oil to ensure gummies don't get stuck or break up when removing from the mold, then fill the silicone mold with the fruit juice blend using the dropper provided. Work quickly before the mixture solidifies (about 2 hours). If you don't let it set long enough, the mold won't release the gummies properly.

What Ingredient Makes Something Sour?

One of the most popular ingredients in sour candy is citric acid, which adds just the right amount of acidic zing.

Citric acid is abundant in citrus fruits like the lemon used in this recipe. They also have high levels of vitamin C, crucial for a functioning immune system.

Are Sour Gummies Bad For You?

Sour gummies have less sugar than most other kinds of candy. On the other hand, there’s a lot of citric acid. When this acid mixes with sugar, it does a lot of damage to your teeth. It wears away the enamel and weakens the structure of your teeth.

Eating store-bought sour gummies can also cause diarrhea and abdominal pains, thanks to the sugar alcohol in them.

Can Citric Acid Burn Your Tongue?

In the same way that citric acid wears away at the enamel of our teeth, it can irritate the soft tissue inside your mouth. It can even eat away at the top layer of our tongue in high enough concentrations. Your tongue may become raw and sensitive.

Will Sour Gummies Make You Gain Weight?

Sour gummies and worms from the store have a lot of added sugar and calories. You could gain weight over time, especially if you eat them a lot and don’t change anything else about your diet. You don’t have to give them up completely, but you should only eat them in small amounts.

These homemade sour gummies don’t have any added sugar and are very low in calories. The natural sugar in the lemon juice and plums is where they get their sugar. Because they have fiber, these gummies are much better for you than those you can buy in stores

Are Sour Gummies Gluten-Free

The gummies will not be gluten-free if they are manufactured with glucose syrup. The majority of store-bought sour gummies are not gluten-free and can include minor quantities of gluten. If you have celiac disease or a severe gluten intolerance, you should avoid eating them.

These gluten-free homemade gummies are created using naturally gluten-free ingredients.

Are Sour Gummies Vegan?

Gelatin, a raw material ingredient made of animal body parts, is commonly used in gummies. Gelatin is most certainly not vegan or vegetarian. Agar agar, a vegan-friendly alternative to gelatin, comes from red algae and can be substituted in its place.

How To Make Microwave Popcorn. It’s Ridiculously Easy

by Bridget Beguin | Aug 7, 2022 | Nutrition

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My mind exploded the day I discovered how to make microwave popcorn from scratch! Popcorn is one of my top ten favorite foods. I’ve been making popcorn on the stove for years, but this way is cleaner, simpler, and healthier.
It’s one of the healthiest snacks you can have if you make your own bag of microwave popcorn!

1. What Is Wrong With Branded Popcorn?

Branded microwave popcorn may have palm oil, flavorings, sugars, excess sodium, and butter.
Take control over what you put into your body by learning how to make your own microwave popcorn. You have the ability to transform a processed food item into a healthy whole food.
Branded microwave popcorn is more expensive. When you make your own microwave popcorn, the cost is absolutely minimal.

2. How Do I Make Perfect Popcorn In The Microwave?

These are a few suggestions to follow to ensure you make a wonderful batch of popcorn every time.

Don’t overfill the bag—only put in enough kernels to cover the bottom of the bag, no more!
Make sure the microwave is set to 4 minutes or more. It shouldn’t take more than 3 minutes, but you don’t want the microwave to stop while you’re popping. If the microwave stops working, you will not be able to restart it and continue popping.
You only need a spoonful of oil or butter.
Before heating, shake the kernels to coat them in the oil.

3. How Long Should You Pop Popcorn In The Microwave?

The time it takes to fully pop depends on the size of your brown bag and the power of your microwave.
The standard procedure is to stand by and listen for popping noises. Stop the microwave when there is a two-second interval between pops. You risk scorching your popcorn if you wait much longer.
The entire process takes about 2-3 minutes.

4. How Much Popcorn Does It Make?

Depending on how big your bag is. My brown bag was quite little and could only hold around 2 tablespoons of kernels. Once popped, popcorn expands to 40X its size, leaving me with 4 cups of popped popcorn.

5. What Is The Best Oil To Use For Healthy Microwave Popcorn?

When you make microwave popcorn, you can use vegetable, coconut, or olive oil. I don’t recommend olive oil if you want a light texture with minimal flavor. Instead, use coconut oil.
Butter is another fantastic flavoring choice. Just keep in mind that it won’t be as healthy.

6. Can You Make Microwave Popcorn Without Oil Or Butter?

You can make microwave popcorn without oil, but you risk burning the seeds before they pop. Without a little oil, your toppings (such as salt) will not adhere to the popcorn.

7. Popcorn Brown Bags

Brown paper bags are available to buy on Amazon. You can even re-use them for a second or third time before discarding them.

8. Microwave Popcorn Calories

2 tablespoons un-popped popcorn kernels (30 grams) equal 4 cups popped popcorn.
4 cups of microwave popcorn have 180 calories if you use 5mls coconut oil and a pinch of salt.
Not bad given a little 36g packet of chips contains 190 calories.

9. Nutrition In Microwave Popcorn

Calories: 218 Calories
Protein: 5.1g
Fat: 7g
Carbs: 34.6g
Fiber: 6g
Sugar: 0.5g

Amounts per serving: 4 cups of popped popcorn

Protein 6g 24% 24%
Carbohydrates 7g 30% 30%
of Which Sugar is 1g 1% 1%
Fiber 2g 7% 7%
Fat 10g 38% 38%

Print Recipe

5 from 1 vote

10. Microwave Popcorn Recipe

Follow these simple steps to make your own microwave popcorn. the whole process takes about 5 minutes.

Prep Time2

Cook Time3

Total Time5

Course: Snack

Cuisine: American

Diet: Diabetic, Gluten Free, Low Calorie, Low Fat, Low Lactose, Vegan

Keyword: microwave popcorn, popcorn, snack

Servings: 4 Cups

Calories: 218kcal

Cost: $0.5

Equipment

Microwave Make sure it's set to high
1 Brown bag

Ingredients

1 tsp Coconut oil Can be substituted with butter or olive oil
1 tbsp Popcorn kernels Opt for fresh kernels from a good brand
0.5 tsp Salt

Instructions

Pour your popcorn kernels into the brown bag. make sure you only use enough to cover the bottom of the bag.
Add your salt to the bag
Drizzle your oil into the centre of the bag
Seal the bag by tightly folding it over at the top. fold twice
Place the bag in the microwave- upright if possible, otherwise on its side.
Microwave on high for 3,5 minutes or until the popping sounds slow down to 2 second intervals.
Give the bag one last shake, open and serve in a bowl

11. How To Make Re-usable Microwave Popcorn Bags?

Another option is to make a material bag that you can re-use.

Check out this great DIY re-usable popcorn bag tutorial for a more sustainable option.

12. Is Stovetop Popcorn Better Than Microwave Popcorn?

This is entirely dependent on the amount of oil used. You use more oil to coat the bottom of the pot while making popcorn on the stove.

The brown bag microwave method pops kernels differently. You’ll notice the popcorn is lighter and fluffier as a result. Preparing popcorn in the microwave is easier, faster, and less messy than making it on the stove.

13. Is Microwave Popcorn Bad For You?

When purchasing branded microwave popcorn, keep an eye out for added harmful ingredients. These processed bags may contain palm oil, flavorings, added sugar, salt and butter.

This home made microwave popcorn is not harmful. It’s considered a healhy snack when eaten in moderation.

14. Is Microwave Popcorn Cancerous?

Previously, branded microwave popcorn caused a dangerous lung illness known as popcorn lung. Diacetyl, a chemical used to give microwave popcorn its buttery flavor, was to blame.

Perfluorinated compounds (PFCs) are chemicals used inside microwave popcorn bags to prevent oil from seeping through them. PFCs can degrade into perfluorooctanoic acid (PFOC), a recognized carcinogen that has been linked to cancer (1).

15. Is Popcorn Healthier Than Crisps or Chips

Popcorn is a whole grain snack that is high in fiber. Crisps are heavy in saturated fats and highly processed. Even though the calories per serving are similar, popcorn is a healthier snack with less fat.

16. Is Homemade Microwave Popcorn Healthy

Popcorn is a whole grain, so yes, it’s healthy. Whole grains help to lower the risk of diabetes, heart disease, and hypertension.
What we put in the popcorn makes it less healthy. Ingredients such as sugar, butter, extra salt, and so on.
Popcorn also has a lot of fiber and phenolic acids, which are great antioxidants.

17. Is Microwave Popcorn Fattening?

If you make microwave popcorn and limit the oil you use, it will not be fattening in moderation.
Added Sugars, salt, butter, and flavorings may be present in branded microwave popcorn. These are the fattening ingredients, not the popcorn itself.

18. How To Make Microwave Popcorn Better

Use only fresh popcorn seeds. If you buy or use outdated seeds, the popcorn will be stale and chewy rather than light and fluffy.
Stick to a brand of kernels that you know yields great popcorn.
Experiment with different flavors (see below)

19. How To Make Kettle Corn From Microwave Popcorn

The best method for making kettle corn is to use the brown bag microwave popcorn method. Add a teaspoon of butter and two teaspoons of brown sugar to the bag after you’ve added your seeds and coconut oil. Give everything a good shake before microwave as usual.

The end product will be a delicious blend of salty and sweet, buttery popcorn.
The best part is that there will be no mess to clean up!

Consider swopping out the sugar for healthy homemade date syrup. It’s a great way to make the snack refined sugar free.

20. What Healthy Snacks Can I Make With Microwave Popcorn

Kettle Corn

See above- mix butter with coconut oil, salt and sugar all in the bag before microwaving. the result is a salty sweet buttery dream.

Chocolate & Coconut

Sprinkle dried coconut pulp (from making your own coconut milk) with cocoa powder or cinamon to your popped bag of popcorn.

Chocolate Chips Or Astros

While the popcorn is still fairly warm, chuck in a couple of chocolate chips or astros into the bag and shake up.

Cinnamon & Honey

sprinkle cinamon and a small stream of honey into the bag of popped popcorn. Shake up and serve in a bowl.

9 Detox Water Facts Proving It’s Good For Your Health (Recipe Included)

by Bridget Beguin | Jan 23, 2022 | Health and Wellness, Nutrition, Recipes

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Is detox water truly supplying a slew of health benefits? It’s a topic that’s gotten a lot of attention. Is it the water itself that is so beneficial?

1. What Are Detox Waters?

Chopped up pieces of fruit, vegetables, or herbs are put into water for a certain amount of time to let the flavors come out of the ingredients and into the water.
People think that the flavors and health benefits of the ingredients you add to the water will come through without adding any extra calories.

2. Health Benefits of Detox Water

Most of the health claims about detox water come from the water itself, not from the ingredients added to it. It’s a fact that drinking detox (or even plain) water helps:

Prevent and treat bloating.
Prevent and treat constipation (3).
Prevents muscle fatigue by regulating electrolytes.
Regulate body temperature.
Boost your energy.
Suppress your appetite.
Improve digestion.
Lift your mood (2).
Treat and prevent headaches.

Some of the ingredients in detox waters are healthy on their own, especially when eaten in their whole form. To get the full benefits of these ingredients and cut down on waste, you could blend the leftovers with water, yogurt, and even vegetables to make healthy smoothies that taste great.

Print Recipe

3. Cucumber and Lemon Detox Water Recipe

Drinking water infused with ingredients that offer health benefits.

Prep Time3

Total Time3

Course: Drinks

Cuisine: Mediterranean

Diet: Diabetic, Gluten Free, Low Calorie, Low Fat, Low Lactose, Low Salt, Vegan, Vegetarian

Keyword: detow water, detox water recipe, fruit water, spa water

Servings: 1 Glass

Calories: 10kcal

Cost: 0.2$

Ingredients

1 whole Lemon Remove rind to decrease bitterness
5 Slices Cucumber Keep the skin on for added benefits

Instructions

Make sure all your ingredients are clean by giving them a rinse.
Cut up the fruit, vegetables, and herbs you've chosen.
Put your ingredients in a jug or water bottle in layers and cover them with clean drinking water.
Let the water sit in the fridge for one to twelve hours to get the most flavor.

4. Detox Water for Belly Fat

Detox water won’t burn belly fat right away, but it will indirectly help you lose belly fat in the following ways:

You’ll drink fewer calories. Drinking water usually means you’re drinking less calorie-dense drinks like sodas and fruit juice.
You’ll eat fewer calories. The body often mistakes thirst for hunger. Staying hydrated makes you feel fuller and makes you eat fewer calories (4) (6)
You’ll have more frequent bowel movements. If you stay hydrated, your digestive system works better and gets rid of waste faster.
You’ll look slimmer because you’ll be less bloated.

5. Detox Water for Skin

There’s no hard evidence that drinking water will make a difference in the skin (1). Many people have said that drinking more water has made their skin clearer or brighter. If your skin is majorly dehydrated, it’ll be dry, tight, and itchy. If your body’s dehydrated and you have dehydrated skin, drinking water will definitely help.

A few of the ingredients used to make detox waters are proven to be beneficial for your skin. One such ingredient is Vitamin C. Lemon-infused water is loaded with vitamin C and should be included in your daily drinking routine.

If you’re in need of boosting the radiance of your skin, try the 5 Homemade Body Scrubs. They’re specially formulated to help increase circulation and treat dry skin.

6. Which Detox Water Is Best?

The best detox water depends on your reason for needing it in the first place. Research shows that apple cider vinegar and lemon water detox drinks are the most beneficial.

7. Best Time to Drink Detox Water

Water should always be the first thing you drink in the morning, before you eat or drink anything else. You can also drink small amounts of water all day to make sure you reach your daily water drinking goal.
While you sleep, your body cleanses itself. So, drink water before bed to make sure all of your organs are well hydrated and your kidneys are working well.

8. Detox Water for Bloating

It’s important to stay hydrated for good digestive health and regular bowel movements. Constipation, which can make you feel bloated and slow, can be caused by being dehydrated for a long time. Water, whether it’s detox water or just plain water, can really help with bloating.

Digestive issues start as something small like constipation or reflux, but can end up being very serious if untreated. If you’re suffering from acid reflux or have a hiatus hernia, check out my post on how to start healing.

9. How To Prepare Detox Water

You prepare detox water by cutting up washed fruit, vegetables, and herbs into small pieces and adding them to a jug of clean or filtered drinking water. Let the mixture sit for a while so that the flavors can come out of the ingredients and into the water.

The more of an ingredient you use, the stronger the flavor will become. You can put the detox water in the fridge for 1 to 12 hours to let the flavors combine better, but make sure to take out the ingredients after this time. If not, they will change it and make the water too bitter.

10. How Much Detox Water Should I Drink in a Day?

How much detox water you drink in a day depends on a lot of things. How much do you weigh? How hot and/or humid is it? How much physical activity did you have today? Have you eaten a lot of salt or other foods or drinks that make you lose water?

Most of the time, it’s best to drink 30ml per kg of body weight. (Alternatively, for every pound you weigh, drink half an ounce of water.)

I, for one, don’t drink enough water. Even though I know all of this, I still don’t drink enough. I don’t really feel thirsty during the day, and I don’t particularly like how water tastes. I need to be consciously aware of drinking water for it to happen. The problem with this is that you won’t know you’re thirsty until it’s too late.

There are many health benefits of drinking the right amount of water every day. The benefits to digestion stand out as the most important.

11. Does Detox Water Really Work?

Detox waters are a great way to get people to drink more water because the extra ingredients make drinking water more fun.
Most of the health claims about detox water come from the water itself, not from the ingredients added to it. Some of these ingredients are healthy on their own, especially when eaten in their whole form.
Most of the nutrients in these foods are lost when they are added to water. To get the benefits of these ingredients and cut down on waste, you could blend the leftovers with water, yogurt, and even vegetables to make healthy smoothies that taste great.

apple cider vinegar detox water in a glass

Thai Milk Tea Recipe. You’ll love This Healthy Take On A Classic

by Bridget Beguin | Sep 7, 2021 | Nutrition, Recipes

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This Thai milk tea recipe is a healthier version of a popular Asian beverage. It’s ideal for hot summer days and even hotter curries. This spice-infused tea retains the distinctive characteristics of Thai tea but is free of artificial colorants, sugar, and cream.

My First Experience Of Iced Thai Milk Tea

As a full-time pharmacist, I would try to drink a cup of hot milk tea before the morning rush but would end up sipping it ice cold almost 2 hours later. 🙈, Can anyone relate 🙋‍♀️ to be honest, I liked it…when I first arrived in Thailand and discovered that ice-cold milk tea was a thing… I was immediately curious, and given how spicy the curries were, I was relieved 🥵☀️.

Thai Milk Tea, It’s An Asian Thing

With a vast inflow of tea stores throughout Asia, milk tea culture is huge and booming! People wait in line for hours to try the newest teas or tea-flavored ice creams/cheesecakes/cakes from popular places.

I, too, began sipping cold Thai milk tea at every cafe we visited until I discovered how much sugar/condensed milk I was consuming, at which point I developed a substitute.

Healthier Substitutions

The Tea Leaves

Thai red tea leaves can be found in Asian supermarkets and Asian businesses around the world. When consumed with hot or cold water, black or with milk, the tea preserves its flavor. The excellent spice-infused flavor of this tea is what makes it so appealing. Tea bags and loose leaves are both available, as I eventually realized (and instant powders are also available, containing the tea, sweetener, and milk powder combined).

There are several Thai tea brands available, each with slightly different flavors but a few common characteristics, such as hints of cardamon and heavier vanilla undertones. There is a disadvantage to drinking Thai tea for those who are concerned about their health. The majority of Thai red teas on the market contain yellow or red artificial colorants as well as sugar.

The Sweetener

Thai milk tea recipes traditionally call for a lot of sugar or condensed milk (or a mix of both). I don’t want to detract from how it’s traditionally prepared because it’s truly amazing, and if you haven’t tasted it yet, do yourself a favor and do so. But that’s the problem: sugar is highly addictive and overly consumed!! I’m merely providing a healthier alternative that’s almost sugar-free and contains less than a fifth of the calories.

I’ve published a couple of articles about dates and how they may help you lose weight and are one of the healthiest sugar substitutes. My Date Syrup happens to work beautifully in this milk tea recipe and is used instead of sugar and condensed milk.

The Milk

Coconut milk is used in some of the original Thai milk tea recipes, which tastes fantastic and is a dairy-free option. Bonus! Others use cream or normal cow’s milk. I choose to use a combination of coconut and almond milk. Instead of using basic coconut milk, almond milk (which is also dairy-free) will reduce the calorie and fat content. Take a look at my homemade milk recipes if you really want the best-tasting Thai milk tea.

Check it out: homemade almond milk and coconut milk made from scratch. Using whole-food ingredients is always the best way to go, and in terms of taste, there’s no comparison!

Servings:

4 Glasses

Ready In:

15 Minutes

Calories:

80 (per glass)

Good For:

Drinks

Nutrition In This Thai Milk Tea Recipe

The following figures are based on one tall glass of Thai milk tea brewed with a 1:1 ratio of almond and coconut milk. You’ll have half the calories if you simply use almond milk.

Nutrition

Calories: 80 C
Protein: 8 grams
Fat: 6 grams
Carbs: 1 gram
Fiber: 6 grams
Sugar: 1 gram

Amounts per serving:

Protein 1g 4,5% 4,5%
Carbohydrates 8g 37% 37%
of Which Sugar is 6g 27% 27%
Fiber 1g 4,5% 4,5%
Fat 6g 27% 27%

Print Recipe

Thai Milk Tea Recipe

This recipe for Thai Iced Tea with Milk is a healthy twist to a refreshingfavorite throughout Asia. perfectly paired with hot summer days and even hotter curries. This homemade spice-infused tea keeps the signature traits of Thai tea but omits the artificial colorants, sugar, and cream.

Prep Time3

Cook Time6

Total Time9

Course: Drinks

Cuisine: Asian

Servings: 4 glasses

Calories: 80kcal

Cost: 3$

Equipment

Teapot
Kettle
Tea strainer if using tea leaves
Blender (for creamy mixture)

Ingredients

1 handful Strong black tea leaves/bags. Ceylon is best.
1 piece star anise
2 pods cardamom
1/2 tsp cinnamon stick
1/8 of vanilla bean or ½ tsp vanilla essence
1 Pinch of ground tamarind to taste. Optional
1/4 tsp almond extract. Optional
2 tbsp date syrup or 4 whole pitted, preferably fresh dates
50 ml Coconut Milk almond milk for lower fat alternative
5 whole Ice cubes.

Instructions

Start by steeping the tea. Mix the tea leaves with the spices in hot water for a few minutes (3-5).
If you'd like to reap the anti-oxidant benefits this great tea has to offer, pour the leaves/tea bags into cold water and let the tea steep slowly overnight in the fridge.
While the tea is steeping, prepare the date syrup. The sweetener I chose to replace the condensed milk is my homemade date syrup (I used this recipe all the time and store a big batch in the fridge for weeks). Basically, it would help if you softened a few dates by covering them with water and boiling them up on the stove, don't forget to remove the pips. Once soft enough, blitz in a blender and make smooth date syrup.
Add coconut milk to the date Syrup and give it another go in the blender until very smooth and has a consistency of custard or thick cream. If you'd prefer a less fattening option, substitute coconut milk for almond or soy milk. Suppose you'd prefer a less fattening option substitute the coconut milk for almond or soy milk.
Finally, add the cream mix to the brewed and cooled Thai tea. For effect, try pouring the mixture over the back of a spoon into the tea, slowly resting the mix on the surface, giving it a whirly effect.
Top it up with a couple of ice blocks. And there you go, an ice-cold, refreshing, cafe-style Thai milk tea.

Thai Milk Tea Notes

The classic Thai milk tea recipe calls for 2 tbsp condensed milk, cream, or a combination of cream and coconut milk, on average. This means that a single serving of this tasty drink contains between 250 and 350 calories, compared to 80 calories in my healthier version! Not to mention how much sugar you’re ingesting!

Being Calorie Conscious

Thought for the day: just because it’s only a drink doesn’t mean it can’t put on weight as rapidly as a meal with the same number of calories. When we use dates as a sweetener, we mix their sugar content with fiber, which means the sugar is delivered slowly and effectively, as opposed to the spike and fall in blood sugar levels that condensed milk causes.

Have a look at my article on homemade date syrup and how incredible it is to use as a sweetener, and how it can actually help you lose weight!

Making Coconut Milk? Easily Do So With These Simple Steps

by Bridget Beguin | Mar 25, 2021 | Nutrition, Recipes

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Making coconut milk from scratch at home is a lot of fun.

Even if you don’t care about the health benefits, pure homemade coconut milk tastes like nothing else! It’s well worth the time and effort to learn how to make it.

Who Can Drink Homemade Coconut Milk?

This coconut milk is made from scratch. It’s raw, vegan, paleo-friendly, whole30, dairy-free, and nut-free.

You have more control over the ingredients when you make your own coconut milk.

Why should I make coconut milk at home?

There are so many different kinds of milk on the market today that it can be hard to know which one to choose.

Coconuts are healthy because they are low in sodium and cholesterol and high in fiber and good fats. Naturally they’re gluten-free, making it a plus for people with gluten allergies.

Coconuts have a lot of fat.

Coconuts have a lot of fat, that’s for sure. Buy they’re plant fats that break down quickly and don’t cause fat to build up.

Coconuts Are Blood-Sugar Stabilizing

These healthy fats also help your body’s endocrine system and thyroid work the way they should. This speeds up your metabolism and helps your body release insulin to keep your blood sugar in check.

Coconut opened, coconut water and milk flatlay

Coconut milk made at home vs. canned or boxed

I wrote in my article about how to make homemade almond milk and why I like it better than almond milk from the store. coconut milk is the same in this way.

Take out the things that aren’t necessary

There are stabilizers, sweeteners, and thickeners in coconut milk that comes in a can. After you learn how to make coconut milk, you’ll be able to get rid of these unnecessary ingredients. You’ll also be one step closer to eating whole foods, which is the ultimate goal.

Coconut milk in a can and Polysorbate 80

Polysorbate 80, or Tween 80, is a thick yellow liquid used in processed foods, cosmetics, and medicine.

Even though Paleo and Whole 30 diets allow it, you should limit how much of this you eat.

Is it bad to use Polysorbate 80?

Short version: Polysorbate 80 keeps liquids and oils from separating. That’s why it’s used in coconut milk that comes in a can. It’s also in ice cream, frozen desserts, baking mixes, icings, and canned vegetables.

This ingredient could be harmful, especially the cheaper versions used in cosmetics. Studies have shown that polysorbate 80 makes people with certain types of cancer more likely to have blood clots and strokes. They are also more prone to heart attacks, heart failure, and tumor growth or recurrence (1).

Pathogenic gut bacteria also eat polysorbate 80, which makes the inflammation in the gut worse.

What to watch out for with Polysorbate 80

You should only use food-grade Polysobate 80, and it shouldn’t make up more than 0.1 percent of the finished product.

Make sure the brands you buy are good and that they use good quality ingredients.

Carboxymethylcellulose

On ingredient labels, carboxymethylcellulose is sometimes referred to as cellulose gum or CMC.

It’s another popular emulsifier that harms your intestines. It’s also used as a thickening agent.

Carboxymethylcellulose triggers gut inflammation right away.

Your gut bacteria reacts to CMC by producing large amounts of flagellin, a gut-irritating protein.

How to Buy a Whole Coconut

Most coconuts you buy in stores have had their outer layer taken off. This is the fibrous husk. When you take it off, you can see a “nut” with a hard shell.

Listen For The Coconut Water

It’s important to choose the right coconut so that the meat inside is ripe but not too old and dried out. Hold a ripe coconut up to your ear and shake it gently. If you can hear the liquid inside, you have a winner.

Servings:

1/2 a Cup

Ready In:

20 Minutes

Calories:

276 per serving

Good For:

Drink, Snack

Nutrition

Calories: 276 Calories
Protein: 3g
Fat: 29g
Carbs: 7g
Fiber: 3g
Sugar: 4g
316 milligrams of potassium
18 milligrams of sodium
44 milligrams of magnesium
2 milligrams of iron

Amounts per serving:

1 serving is half a cup of milk

Protein 3g 6.5% 6.5%
Carbohydrates 7g 15% 15%
of Which Sugar is 4g 9% 9%
Fiber 3g 6,5% 6,5%
Fat 29g 63% 63%

Uses Of Coconut Milk

Once you’ve made this delicious coconut milk, you can read my post on How to Cook With Coconut Milk

Mixing this milk with a variety of ingredients offers a wide range of tastes. From creamy pasta recipes to cheesy sauces, there’s something for everyone

What Should You Do With the Coconut Water?

Put the drained coconut water in the fridge and drink it when it’s cold. Coconut water is good for you in many ways and has a lot of electrolytes.

Surprisingly, it looks so much like human plasma that it can be given through an IV in an emergency (1)

Print Recipe

Coconut Milk From Scratch. The Recipe

Simlpe step-by step approach to making your very own delicious coconut milk.

Prep Time5

Cook Time15

Total Time20

Course: Appetizer, Drinks, Snack

Cuisine: American

Diet: Diabetic, Gluten Free, Low Lactose, Low Salt, Vegan

Keyword: coconut, coconut milk, dairy free, milk alternative, vegan

Servings: 4 Cups

Calories: 276kcal

Cost: 2$

Equipment

hammer
sharp knife
kitchen towel
medium bowl
Large cup
Muslin cloth or Nut bag.
Blender

Ingredients

1 Large Coconut
3 Cups Water. Hot water is preferred over cold to produce richer coconut milk that had a higher coconut oil content.

Instructions

Prepare The Coconut
Remove as much hair off of the coconut as possible
Locate The Eyes
Find the 3 soft 'eyes' of the coconut.
Drill Holes
Pierce the soft eyes of the coconut with a butter knife. You will need to pierce two holes (there are 3 in total) for proper drainage.
Remove Liquid
Turn the coconut upside down and drain the coconut water into a cup.
Give it a Bash.
cover the coconut in a kitchen towel and gently knock it against a hard surface. In the knocking action, we will be loosening the coconut flesh from its hard shell layer. This makes our job a little easier in the next step.
Crack It Open
After knocking a few times, start using a bit more force and crack the shell open. Break the coconut up into a few pieces.
Separate Flesh From Shell
The hardest and most injury-prone step is prying the coconut meat away from its shell, so be careful! With a butter knife, pry the coconut meat from its shell.
Blend With Water
Place the coconut flesh in a blender and add one cup of hot water at a time, blending in between.
Once the coconut and water mixture forms a smooth and creamy slurry, the mixture is ready to sieve (about 3 or 4 cups of water).
Sieve Through Bag
Pour the coconut mixture through a muslin bag or nut milk bag into a bowl. Squeeze out as much liquid as possible, and transfer the coconut milk to the refrigerator.
Store in Fridge or Freezer
Homemade coconut milk will keep for up to 3 days in the fridge. freeze the milk in ice trays and use coconut milk blocks as needed. Store this way for up to 2 months!

How do I store coconut milk that I made myself?

Coconut milk you make at home can last up to three days in the fridge. Because it doesn’t have any preservatives, fresh coconut milk doesn’t last as long as canned or packaged coconut milk.

Freeze Cocount Milk

You could also put the coconut milk in ice cube trays and freeze it. This is how you can keep it for up to two months!

How to Make Use of the Extra Coconut Pulp

Instead of throwing away the “pulp” in the muslin bag, mix the coconut pieces with sugar and different spices to make a great Coconut Chai Body Scrub, which is one of my 5 Best Homemade Body Scrub Recipes.

Alternatively, add the dried coconut pulp to cocoa powder or cinamon and sprinkle over homemade microwave popcorn.

How To Make The Best Gluten-Free Choc Chip Cookies

by Bridget Beguin | Dec 26, 2020 | Nutrition, Recipes

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JUMP TO RECIPE

This recipe is super easy to follow, and the baking time is short of 10 minutes!

You no longer have to feel guilty when eating one or two cookies and ending up eating the whole bunch!

gluten-free choc chip cookie ingredients

Who Can Eat Gluten-Free Choc Chip Cookies?

These delicious almond-flour choc chip cookies are not only gluten and dairy-free but low in carbs and sugar. This makes them vegan, paleo, whole30, and all-around good for you. If you have digestive issues or diabetes or are on a weight-loss journey, these would be ideal for you.

Almond flour gives these cookies a bit more texture. Since they absorb a lot more moisture, you’ll need to add enough liquid to prevent them from being too dry.

Nutrition

Calories: 74 Calories
Protein: 1g
Fat: 5g
Carbs: 8g
Sugar: 7g

Amounts per serving:

Protein 6g 24% 24%
Carbohydrates 7g 30% 30%
of Which Sugar is 1g 1% 1%
Fiber 2g 7% 7%
Fat 10g 38% 38%

Servings:

16 cookies

Ready In:

25 minutes

Calories:

74 per serving

Good For:

treat, snack

Print Recipe

Gluten-Free Choc Chip Cookies Recipe

This recipe is super easy to follow, and the baking time is short of 10 minutes! Gluten-free choc chip cookies are a real treat!

Prep Time30

Cook Time12

Total Time42

Course: Dessert, Snack

Cuisine: American

Servings: 16 cookies

Cost: 3$

Equipment

Baking Tray
Baking Paper
Mixing Bowl

Ingredients

1 cups almond flour
2 tbsp Solid coconut oil (3 spoons if liquid).
3 tbsp maple syrup (or honey)
1 large egg
1 tsp vanilla essence
1/2 tsp baking powder
1 pinch salt
1 handful dark chocolate pieces
3 tbsp almond milk or water add more if mixture is too dry.

Instructions

Prepare the Oven
Preheat oven to 375 degrees F (180 degrees Celsius). Line a baking sheet with parchment paper.
Combine all Wet Ingredients
Slightly melt the coconut oil and beat into the maple syrup/honey. Pour this mixture into the remaining two wet ingredients, egg and vanilla essence. stir well to combine
Combine Wet and Dry Ingredients
First, combine all the dry ingredients and then mix this into the wet ingredients
Add in the Chocolate Pieces
Mix in about 80% of the chocolate chips or pieces
Mix it All Up
At this point if the dough consistency is too dry and crumbly, add almond milk or water to moisten slightly
Roll the Dough Out
Roll equally sized balls of dough and place on parchment paper on tray. Remember to leave finger spaces between cookies
Make Cookie Shapes
Squash balls with a fork to flatten slightly.At this point add the remaining 20% chocolate pieces onto the tops of the cookies. It's now time to stick those cookies in the oven. Watch closely because they take about 8 minutes to bake! You should be able to smell them when ready and the edges of the cookies will turn a golden brown colour.

Notes And Other Recipe Recommendations

Gluten-free choc chip cookies pair well with a glass of milk. For a Dairy-free alternative, you can try my homemade almond milk Recipe or Coconut Milk Recipe.