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Homemade Mounds Candy

I sincerely enjoy to create healthy treats here on The Coconut Mama. This recipe for homemade mounds candy was inspired by the popular candy bar that’s covered in chocolate and filled with a rich coconut center. It was easy to recreate this recipe with shredded coconut, dates and organic chocolate. While it isn’t exactly the same as the original, it’s still very tasty and much healthier!

Healthy Homemade Mounds Candy Recipe

Ingredients:

2 cup organic shredded coconut
1/4 cups coconut oil
8 medjool dates, pitted
1 teaspoon vanilla extract
pinch of sea salt
1 1/2 cups organic chocolate chips

Step 1: Using a small saucepan, gently heat coconut oil and shredded coconut on low heat. The shredded coconut will begin to “puff” up after a few minutes in the warm oil. Remove from heat and set aside.

Step 2: In a food processor, process dates, vanilla and salt until creamy and smooth.

Step 3: Mix coconut mixture with date mixture. Pour into a small, loaf pan. Place in freezer for an hour or until set.

Step 4: Gently heat dark chocolate in a small saucepan on low heat. You can also use a double broiler to melt the chocolate. While chocolate is melting, cut the coconut candy into “mound” size pieces.

Step 5: Dip coconut candy into melted chocolate and then place them carefully on parchment paper. Refrigerate the candy until it is set, 30-45 minutes. Serve and enjoy!

Healthy Homemade Mounds Candy

Author: The Coconut Mama

Ingredients

1 cup organic shredded coconut
1/4 cups coconut oil
3–4 medjool dates, pitted
1/2 teaspoon vanilla extract
pinch of sea salt
1–1 1/2 cups organic chocolate chips

Instructions

Using a small saucepan, gently heat coconut oil and shredded coconut on low heat. The shredded coconut will begin to “puff” up after a few minutes in the warm oil. Remove from heat and set aside.
In a food processor, process dates, vanilla and salt until creamy and smooth.
Mix coconut mixture with date mixture. Pour into a small, bread loaf size pan. Place in freezer for an hour or until set.
Gently heat dark chocolate in a small saucepan on low heat. You can also use a double broiler to melt the chocolate. While chocolate is melting, cut the coconut candy into “mound” size pieces. I cut mine into even squares, then cut them in half again. These taste great without the chocolate too!
Dip coconut candy into melted chocolate and then place them carefully on parchment paper. Refrigerate the candy until it is set, 30-45 minutes. Serve and enjoy!

Growing Veggies In Small Spaces – Best Veggies That Grow In Raised Garden Beds

In a world of city-dwelling, apartment living, and small yards, not everyone has acres of sprawling land to create an extensive garden plot. But that should not stop you from growing veggies to feed your family. All you need is a patch of sunlight and some determination, and you can have a wealth of fresh produce all season long. Check out our favorite vegetables that thrive in small spaces and tips on how to create a successful container garden.

Why Choose Container Gardening

Vegetable container gardening has risen in popularity in recent years. People are planting in everything from raised beds, to traditional pots, wheelbarrows, and old trunks. But what is so special about container gardening, and why should you try this garden method?

Maximize space

That empty corner on your patio or porch that you don’t know what to do with? Why not fill it with a few pots of tomatoes, peppers, or lettuce? Container gardening is a great way to get the most out of your space and bring a unique element of decor to your porch or patio as well. Plus, by utilizing the techniques of succession planting and vertical growing, you can get even more out of your small space.

More control

When you plant in the ground, it is impossible to tell exactly what kind of soil you are planting in. And since soil is one of the critical factors of healthy plant growth, this lack of control can be incredibly detrimental to your gardening endeavors. Instead of spending hours of backbreaking work amending the soil with rich compost, simply create your perfect blend of soil and give your plants the best start possible.

Ideal location

Not only can you fill in wasted space, but you can also place pots or raised beds where the plants will flourish. You don’t have to worry about a particular area of soil getting too much sun or not enough protection from the wind. You can take the time to observe your yard or patio and place the container in the best location possible. Plus, if you notice your plant getting a little lanky or sunburned, simply move the container.

Other reasons to choose containers:

Water drains quickly
The soil warms faster to extend the growing season
Fewer weeds
Soil won’t get compacted
Saves time
Fewer pests and diseases

Best Vegetables For Raised Beds

Virtually any plant that can be grown in your climate in the ground can also be grown in a raised bed. However, these plants are great for small spaces since they mature quickly and don’t need a ton of space.

Tomatoes

Tomatoes love pots and raised beds. Simply provide a stake, trellis, or other support and loosely tie the plant to it once it has started to mature. This will help support the heavy weight of the tomatoes and give it something to twine around. Choose tomatoes that ripen quickly and produce a high yield, and you may only need one plant to fill all of your summer tomato needs. Cherry tomatoes grow particularly well in small spaces since they remain relatively compact and produce pounds delicious snacking fruit in a single season.

Peppers

Grow any pepper plant in a raised bed, and you are sure to succeed. Not only can you grow traditional sweet bell peppers, but you can branch off and try planting hot peppers such as cayenne, habanero, and jalapeno. Peppers of all different colors also look beautiful in your garden and are the perfect ornamental and edible vegetables.

Leafy greens

Cool season leafy greens such as lettuce, kale, and spinach need to planted as soon as possible in the spring to keep them from getting too hot and going to seed early in the growing season. Planting in raised beds allows you to get the crop out earlier since you don’t have to wait as long for the soil to warm, which means that you get a longer harvest time and can enjoy more fresh greens in your salads and smoothies.

Other veggies that love raised beds:

Carrots
Onions
Beans
Peas
Potatoes
Radishes
Cucumbers
Squash

Tips for success:

Select the right container: Choose a raised bed or pot that is at least 10-12 inches deep. This will allow you to plant root vegetables such as carrots and onions that need more soil depth.
Start small: If this is your first time gardening or planting a raised bed, don’t bite off more than you can chew. Start with vegetables you know you’ll love and only have as many plants as you have time to care for.
Sunlight is vital: Most vegetables need at least eight hours of full sun every day, so be sure to place your bed in a well-lit area. A shady spot or covered porch that doesn’t receive natural light is not ideal for vegetable gardening.
Soil requirements: Raised beds have an advantage over traditional gardens since they allow you to have complete control over the soil. Don’t waste this opportunity by filling your bed with poor, nutrient deficient soil. Select soil that is loose and rich with organic material and nutrients. Also, be sure to mix in beneficial compost before planting.
Go vertical: instead of letting trailing plants run wild and take over your small bed, provide a trellis or other support for them to climb on.
Avoid overcrowding: Maximizing space in your small bed isn’t about shoving as many plants as possible in a tiny area. It is about utilizing the space you have and growing healthy plants that will give a hearty yield. Make sure to provide adequate airflow around your plants and thin as needed to prevent overcrowding.

Remember, the key to successful container gardening is taking the time to map out a plan that maximizes your small space and timing plants so that you always have a harvest. Starting seeds indoors and transplanting them into your bed is also a great way to increase yield and extend the growing season.

Most importantly, plant what you love to eat! That is the point of a vegetable garden, after all.

No Bake Coconut Date Energy Bites

Delicious coconut and date energy bites make the perfect healthy treats, they are sweet, decadent tasting and energy boosting. And the best thing about them, that they are super easy to make, all you need is 5 ingredients, 5 minutes and a food processor.

These energy bites make a great snack for both before and after workouts. These have a good balance of fats, carbs and healthy sugars in them making them a suitable choice to fuel up pre-workout or recover post-workout.

Dates are rich in iron, potassium and calcium and are a great source of fiber, boasting 6 grams in one-half cup. Dates are ideal for healthy sweet treats because no added sugar is needed. The best dates to use in this recipe are Medjool Dates as they are large and plump and have a very soft texture that helps the whole mixture stick together. If your dates aren’t soft, soak in hot water for 10 minutes and drain before using.

These sweet treats couldn’t be easier to make, just process the almonds till they are roughly chopped, then add the rest of the ingredients and turn your food processor on until it is well-mixed and holds together when you press it. Using a tablespoon measure, roll the mixture into uniform ball shapes and roll in some more unsweetened coconut. Store in the fridge for up to 10 days.

No Bake Coconut Date Energy Bites

Author: Tiffany
Prep Time: 5 mins
Total Time: 5 mins
Yield: 12 1x

Ingredients

2 cups pitted medjool dates
1 cup shredded coconut
⅓ cup cocoa powder
½ cup almonds
1 tablespoons coconut oil
1 teaspoons vanilla extract

Instructions

Place the almonds in the bowl of the food processor and process until roughly chopped.
Add remaining ingredients, turn food processor on until well combined.
Using a tablespoon measure, spoon out mixture and roll in balls.
Roll each ball in the remaining 1/4 cup shredded coconut.
Store in an airtight container in the fridge for up to two weeks.

Notes

Note: You can substitute almonds for walnuts, pecans or cashews and you can choose to finish the bites by rolling them in cocoa powder or just leave them without an exterior.

Coconut Flour Pizza

You don’t have to give up pizza when you’re eating clean or on a restricted diet. This coconut flour pizza crust is grain free, dairy free, egg free and totally delicious!

Coconut flour is one of the healthiest flours you can use in grain free baking. This flour is high in fiber, doesn’t require any preparations (doesn’t need to be sprouted or soaked) and is full of healthy fats. Sadly, this flour relies heavily on the use of eggs to bind the ingredients together. Which is unfortunate for those with egg allergies and who follow a vegan diet.

Since I receive emails daily from readers who are desperately looking for egg free recipes made with coconut flour, I’ve decided to make it my mission to create more coconut flour recipes without eggs. My coconut flour chocolate chip cookies are egg free and now I have a delicious pizza crust recipe to share with you!

To make this amazing egg free coconut flour pizza crust, you’ll need ground flax, sunflower seeds, coconut flour, arrowroot powder, coconut oil and a few spices.

Once you’ve made your pizza crust, you’ll roll it out on a parchment lined cookie sheet.

Then you’ll bake it for 18-20 minutes.

Once it’s baked you can top it with your favorite pizza toppings. I spread fresh guacamole over this freshly baked crust and sprinkled crispy baked kale ships on top. Yum!

You May Also Like:

Coconut Flour Pizza

★★★★★

5 from 2 reviews

You don’t have to give up pizza when you’re eating clean or on a restricted diet. This coconut flour pizza crust is grain free, dairy free, egg free and totally delicious!

Author: Tiffany
Prep Time: 15 mins
Cook Time: 18 mins
Total Time: 33 mins
Yield: 8 inch crust 1x
Category: Main Dish
Cuisine: Paleo

Ingredients

2 Tablespoons Ground Flaxseed
5 Tablespoons Filtered Water
1/4 Cup Sunflower Seeds
1/2 Cup Coconut Flour
1/4 Cup Arrowroot Powder
1/2 Teaspoon Baking Powder (you can make your own corn free baking powder here)
1/2 Teaspoon Italian Seasoning
4 Tablespoons Coconut Oil
3 Tablespoons Water

Instructions

Preheat your oven to 375 degrees.
Mix the ground flax seeds with 5 tablespoons of water in a small bowl and set aside.
In a food processor, mix the sunflower seeds, coconut flour, arrowroot powder, baking powder and Italian seasoning.
Add the ground flax and water mixture and process for 30 seconds.
Add the coconut oil and process again until the oil is completely combined.
Slowly add 1-3 tablespoons of filtered water until the dough comes together in a ball. Add more water if needed.
Form the pizza dough into a ball (or round shape) and place it on a lined cookie sheet.
Place a sheet of parchment paper on top of the dough.
Use a rolling pin to roll the dough out. Do you’re best to keep it round and even.
Once the dough is evenly rolled out and is approximate a quarter inch thick, remove the parchment paper from the top of the pizza crust.
Bake the crust for 18-20 minutes, or until it’s golden brown.
Top with your favorite pizza toppings and return to the oven for 5 minutes, or until the toppings are melted/baked.

Nutrition Facts

Serving Size: 1 slice
Calories: 140
Sodium: 15.5mg
Fat: 11g
Saturated Fat: 7g
Unsaturated Fat: 4g
Trans Fat: 0
Carbohydrates: 9g
Fiber: 3.5g
Protein: 2.4g

Coconut Cheesecake Recipe

There’s nothing better than homemade cheesecake made with real food ingredients. This no-bake coconut cheesecake is gluten free and made with a delicious coconut crust, coconut filling and topped with coconut chips.

What happens when you mix coconut and cheesecake together?

Happiness.

Pure happiness in the form of my creamy beloved dessert, cheesecake.

I based this recipe off of my no bake cheesecake recipe, added coconut butter and made a crust of shredded toasted coconut, coconut oil and honey.

This recipe comes together quickly and since gelatin is used (gelatin is one of my favorite superfoods) there’s no baking required! Top with toasted coconut chips and you’ll be on your way to coconut heaven!

Coconut Cheesecake Recipe

Author: The Coconut Mama
Prep Time: 20 minutes
Total Time: 20 minutes
Yield: 10 Slices 1x
Category: Dessert
Cuisine: Paleo

Ingredients

Crust:

1 cup unsweetened shredded coconut (buy here)
2 tablespoons coconut oil, melted (buy here)
1/4 cup raw honey or maple syrup (buy here)

Filling:

3 teaspoons gelatin (buy here)
2/3 cup organic sugar (I used half coconut sugar, half organic cane sugar)
1 cup filtered water, boiling
1 teaspoon organic vanilla extract
24 ounces organic cream cheese, room temperature
1/4 cup coconut butter, melted

Instructions

Crust:

Heat your oven to 350°F.
Spread coconut evenly on a cookie sheet.
Bake the shredded coconut for 7 to 8 minutes or until light golden brown, stirring occasionally.
Take the shredded coconut out of the oven and allow it to cool.
Mix shredded coconut, coconut oil and raw honey or maple syrup together.
Spread the coconut mixture over the bottom of a greased 8 inch springform pan.
Press the crust evenly over the bottom of them pan.
Bake crust at 350°F for 5 minutes.
Set the crust aside and allow it to cool.

Filling:

Mix gelatin and sugar together in a small bowl.
Pour boiling water over the gelatin and sugar.
Stir and let the mixture sit for 5 minutes.
Add vanilla, cream cheese and melted coconut butter to the gelatin mixture.
Use a hand mixer and whip the ingredients together until they are well blended and smooth, about 3 minutes. The batter should be thick and creamy.
Spoon the coconut cheesecake batter over the cooled coconut crust.
Cover with plastic wrap and refrigerate until cheesecake is set, 2-4 hours.
Top with coconut whipped cream and fruit garnish.

Nutrition Facts

Serving Size: 1 slice
Calories: 420
Sugar: 25g
Sodium: 284.69mg
Fat: 31
Saturated Fat: 22
Unsaturated Fat: 6.5
Carbohydrates: 30g
Fiber: 2g
Protein: 8.5
Cholesterol: 62.12mg

How To Use Coconut Oil For Weight Loss

Can you use coconut oil for weight loss? This tropical oil will not only help you lose inches, but it’s also shown to increase energy and suppress appetite! Here are some facts about this healthy tropical oil.

If you are already living a healthy lifestyle and eating a sustainably “good for you” diet, there is one tropical treasure you will want to be sure that you are consuming. Coconut oil has been a staple in the diets of people living in the Pacific islands for thousands of years and their skin, hair, teeth, and overall health show just how amazing a gift this fruit really is.

Coconut oil is a unique friendly fat that has numerous science-backed therapeutic properties. In fact, numerous research shows that consuming just a couple of tablespoons of this tropical fat daily can help to reduce dangerous fat – especially the fat that accumulates around the midsection – AKA, the muffin top!

Let’s look at just some of the ways that adding coconut oil to your healthy diet can power up your metabolism and help with stubborn weight loss and how you can put this amazing fat to work for you!

The Fatty Acids in Coconut Oil are Available for Immediate Energy

Fatty acids are the building blocks of fat that come from what we eat. These blocks are broken down during digestion and absorbed into the blood. Fatty acid molecules are usually joined in groups for three to create a molecule known as a triglyceride.

Coconut oil has a unique structure – different from other fats in the diet. Most foods contain long-chain fatty acids while coconut oil is almost entirely made up of medium chain fatty acids. What makes this so special? To start with, medium chain fatty acids are metabolized in a different way than long chain fatty acids. The fatty acids in coconut oil go straight to the liver via the digestive system where they can be utilized for energy right away or converted to ketone bodies.

Science says: In one study rats were overfed with long chain fatty acids or medium chain fatty acids. The rats who were fed the medium chain fats gained 20% less weight and 23% less body fat compared to the other group.

Coconut Oil Can Help you Burn More Calories at Rest

Every calorie is unique, having different properties and behaving differently in the body. Some food requires more energy to breakdown and use than others. Coconut oil has a powerful thermogenic property – this means that when you eat it increases energy expenditure – or fat burning when compared to the same amount of calories from other fats. What this means is that a calorie from cocont oil does not react the same way in the body as a calorie from other healthy fats including olive oil or butter.

Science says: In one study, consuming 1 to 2 tablespoons of medium chain fats per day elevated energy output by 5% – or 120 calories daily. Other studies confirm the when we replace non-medium chain fats with medium chain fats we burn more calories.

Coconut Oil Can Tame an Overactive Appetite

Although it seems super simple – weight/fat loss is basically about your body using more energy than it consumes. Here is the catch, even though we need to be in a calorie deficit state to lose weight, it is not necessary to count calories. Isn’t that a freeing thought. This is where the quality of food intake, not so much quantity matters. Coconut oil is quality food that has the ability to turn down appetite needle leading to fewer calories consumed. Many people report that they don’t even notice eating less when they consume coconut oil – it just happens.

Science says: Studies show that medium chain fatty acids increase fullness and lead to a reduction in calorie intake when compared to the same amount of calories from other fats. This reaction is thought to be due to the way that medium chain fatty acids are metabolized. When you eat coconut oil ketone bodies in the liver have a strong appetite reducing impact.

In one study with healthy men, it was found that eating a large amount of medium chain fatty acids resulted in reducing caloric intake by a whopping 256 calories per day. Another study, >also done in healthy men, found that those who ate breakfast containing medium chain fatty acids at significantly fewer calories at lunchtime.

Coconut Oil Can Help Blast Stubborn Abdominal Fat

That stubborn abdominal fat is often referred to as visceral or belly fat. This is the type of fat that often builds up around organs and can cause inflammation and other concerning conditions such as heart disease and diabetes. In short, it is not the kind of fat that you want hanging around. Reducing this fat can have a powerful impact on your health and protect you from dangerous diseases. There is reason to be optimistic about the way coconut oil behaves in the body and its ability to help reduce dangerous belly fat. This is especially true when it is combined with a healthy lifestyle including a reduction in carbs and elimination of unhealthy, processed food and sugar along with an increase in activity.

What science says: In one study women consumed 2 tablespoons of either coconut oil or soybean oil over a 28 day period. Participants were instructed to eat fewer calories daily and take a walk each day. At the end of the study here is what was discovered:

Both groups lost about 2 pounds each on average
The group that consumed the coconut oil only had a reduction in waist circumference while the soybean group reported a small increase in belly size.
Interestingly, the group that consumed coconut oil had a positive change in their lipid profile with an increase in good cholesterol. The group that consumed the soybean oil had a decrease in good cholesterol and an increase in bad cholesterol.

Obese men who consumed 30 grams of coconut oil for 4 weeks shaved 1.1 inches off of their waist circumference.Additional studies support the fact that consumption of medium chain fatty acids results in a reduction in waist circumference and additional improvement in metabolic health such as lipid profiles.

How To Use Coconut Oil For Weight Loss

Want to use coconut oil for weight loss but aren’t a big fan of taking a heaping tablespoon or two of coconut oil daily (many people aren’t)? Here are a few ideas to eat more of this amazing tropical fat burner: Remember, virgin coconut oil is always best.

Cook with coconut oil – Coconut oil has a high smoke point – it won’t break down and is great for frying and baking. There is nothing more delicious than eggs or fish cooked in coconut oil. Try making stovetop popcorn using coconut oil – you will never go back to microwave!! Replace your old oils with coconut oil.
Top your favorite soup with coconut oil – Adding a little coconut oil to your favorite soup will add a rich flavor and texture.
Add coconut oil to your smoothies – Add melted coconut oil to all of your favorite smoothies. It gives your smoothie a creamy texture and a hint of the tropics.
Add coconut oil to your coffee or tea – Adding a dollop or two of coconut oil to your coffee and tea is a great way to increase consumption.
Add coconut oil to oatmeal – Coconut oil makes a great topping for your morning oatmeal. Try adding it when your oatmeal is warm and it will melt into simple goodness.
Add it to your nut butter – Dump off the nut oil on the top of your jar and replace it with some coconut oil for a rich and delicious taste