Category Archives: Coconut

Coconut Pancakes

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We LOVE pancakes in this household.  Especially on Saturday or Sunday mornings.  I try to spice up the cakes by experimenting with different flours, toppings, flavors, etc.  Last Sunday, with a little coconut flour, coconut oil, and unsweetened coconut flakes, I made a tasteful rendition of the classic cake. 
Hey all you dads out there…this might be a perfect “Breakfast in Bed Mother’s Day Breakfast!”

Coconut Pancakes
1 C buttermilk (or try 1 C skim milk with 1 T lemon juice, let sit and add to recipe)
1 egg
1 T canola oil or unsweetened applesauce
1/2 t Watkins vanilla
Mix together
Stir in:
1/2 C coconut flour
1/2 C whole wheat flour
2 t  sugar
1/2 t sea salt
1 t baking powder
1/2 t baking soda
Bake away on your pancake griddle! Top with coconut flakes for garnish.
Happy Mother’s Day!

Trey (14months)


Trey saying hi to Baby S#2
I feel sooo blessed to be a Mom! 

Until next time…
look good, feel good, do good
Sara B.

Product Review – Real Coconut Water

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Taste of Nirvana
Coconut Water
Healthified Gatorade as I like to call it; coconut water is the newest craze in the health/sports world. So what’s the scoop? Coconut water contains 5 essential electrolytes: potassium,magnesium, sodium, calcium, and phosphorus. These nutrients are key players in rehydrating our tired and dehydrated bodies during and after sweaty, endurance work. An athlete will appreciate the prevention of muscle cramping and aid in recovery. You typically can find the same electrolytes in your commercial sports drinks as well as added sugars, dyes, and ingredients…..YUM!
Some other brands include: Zico, O.N.E.
The flavor of the water is….different. Sometimes I enjoy straight up and other times I find it to be a tasty addition to my protein/fruit smoothies after a sweaty bout of exercise.
Price varies: around 1-3 dollars/drink
Nutrient facts for 1 bottle (9.5fl0z):
Calories 50
Fat: 0g
Sodium: 42mg
Potassium: 600mg
Carbs: 10g
Sugar: 9g (no added)
Protein: 1g
magnesium 9%
calcium 4%
vit C: 6%
iron 2%
Ingredients: natural coconut water

Until next time…
look good, feel good, do good
https://davissportsnutrition.com/

Thai Coconut Shrimp Pasta

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I decided to go for a taste of Thai the other night with two ingredients I love:
peanut butter & bean sprouts…………
I mean Pasta 🙂

Thai Coconut Shrimp
Ingredients:

8 oz dry brown rice noodles (I could not find these at HyVee but I did find Soba Buckwheat noodles that looked fun…all else fails use whole wheat pasta)

2 cups broccoli
2/3 c light coconut milk (I could not find light, so I used regular and watered it down a bit by
adding H20, you could also use skim milk)

1 T tomato paste
3T natural peanut butter

1 tsp ginger, ground
4 cloves garlic, minced
1/4 tsp red pepper flakes (be generous as these give a nice kick)
dash or two of cayenne pepper (J likes it hott)
juice of 1/2 lime
1 red bell pepper, sliced into thin strips
1 c bean sprouts

24 medium cooked shrimp, peeled

Instructions:

Cook pasta according to directions. Once cooked place in strainer and rinse with hot water (prevents noodles from sticking together).

Fluff noodles with a fork and set aside. In a bowl add, coconut milk, tomato paste, peanut butter, spices, and lime juice. Use a fork or whisk to combine well. Simmer coconut mixture, bell pepper and bean sprouts in non stick pan over medium-low heat for 5 minutes. Stir often. Add shrimp, broccoli, and noodles.

Heat entire mixture till it is HOT. Serve and enjoy.

NEWS:
Watch KCCI channel 8 news Wednesday the 9th at 5pm…you might see a familiar face 🙂 I will be introducing Sara B Consulting to DSM! Very excited about the opportunity.
J now wears a new hat to go along with husband, CFO, and taste tester………….Agent.

Happy Anniversary to my parents Lee and Kay! Yesterday they celebrated 38 years of bliss! Love you!

oh, and good luck to Jeremy, Marie (sister-in-law), Kyndi (friend) and everyone else running Dam to Dam tomorrow.

Until next time…
look good, feel good, do good
www.davissportsnutrition.com

Leigh’s visit & Coconut Chicken Spinach Salad

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My good pal, Leigh, came to visit me last night! Wahooo!
As soon as we say “hi” the conversation does not end….into the night we chatted away over good food and wine.
First, though, I dragged her to track practice so she could help our Solon high jumper since Leigh jumped at ISU! -Thanks Leigh!

Dinner:
We share the same passion for wholesome food (she’s a dietitian too…what do you expect), so for dinner we dished up fresh colorful spinach salads with all the fixins.

Coconut Chicken Spinach Salad
fixins:
leftover chicken from my coconut chicken dish: http://sarabconsulting.blogspot.com/search/label/Coconut
homegrown spinach from Leigh’s aunt and uncle’s garden in Grinnell
fresh blueberries and organic strawberries

sauteed mushrooms in 0live oil

locally grown tomatoes

and Penzeys Spice’s Italian Dressing

Gorgeous! Look at all the color aka nutrients. I love salads because they are such an easy way to fill up on nutrient dense foods.


Good dinner, good conversation.
Breakfast:
eggs seasoned with Fox Point (Penzeys spice)
Whole wheat fruit and nut bread from South Union Bakery (Des Moines)

w/ homemade rhubarb strawberry sauce

Strawberry Rhubarb Sauce is so simple to make. Just bring to a boil sliced rhubarb and strawberries. Add sugar to taste and simmer away till it reaches the consistency you desire.

Leigh trying Chia seeds….don’t be so dramatic 🙂
she actually said she liked the “crunch” and instantly wanted to run 19miles but instead had to jump in her car and drive to Cleveland….dangit….next time Leigh!
Until next time…
look good, feel good, do good

Coconut Chicken

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Another fun and tasty way to use coconut oil… (used in my scallop recipe as well)http://sarabconsulting.blogspot.com/search/label/Scallops

I don’t know about you but I LOVE coconut!
this is one of those recipe where the measurements are a little bit of this and a little bit of that 🙂

Coconut Chicken
from Kelli (sister) and Mike Brown
Ingredients:
3-4 chicken breast (or shrimp or fish)

pinch of sea salt
ground black pepper
1-2 egg(s)
almond meal
coconut oil

dried unsweetened coconut flakes…get sweetened if you can’t find unsweetened
Instructions:
Preheat oven to 350F. Heat the oil in a large pan over medium heat. Place the beaten egg in one bowl, the almond flour plus seasonings into another bowl and coconut flakes in another.

Dip each chicken breast in egg, then in the almond flour mixture, back in egg and into coconut. Pan fry coated chicken in oil on each side till coconut turns golden. Place in greased brownie pan. Bake in oven for about 20-30 minutes or until chicken is cooked through (cut open to check). Enjoy!


Until next time…
look good, feel good, do good