Super Easy Paleo Blondie Brownies

Anyone that knows me, knows that anything related to cake is my absolute weakness. However, cake is a great source of white carbs and processed sugars. So, I found an alternative to satisfy my sweet tooth!

These brownies are paleo, gluten free, dairy free and loaded with coconut and dark chocolate. They are made with coconut flour which is lower in carbs and has more fibre than regular white flour. Most important factor – from start to finish they took 30 minutes!

I can’t take all the credit for these, I adapted the recipe from Ambitious Kitchen!

Enjoy!

Noureen

Paleo Blondie Brownies

Ingredients

  • 1 cup coconut flour
  • 1/2 cup melted coconut oil
  • 2/3 cup of maple syrup – the real stuff, nothing with corn syrup
  • 3 teaspoons vanilla extract
  • 4 eggs, beaten
  • 1/2 cup unsweetened almond milk (I used the almond/coconut version)
  • 1 teaspoon baking soda
  • 1/3 teaspoon sea salt
  • 5oz of dairy free chocolate, feel free to add/subtract based on your preference (Whole Foods has a few options, Bulk Barn has a chocolate compound)
  • 1/4 cup of coconut flakes

Directions:

  1. Preheat oven to 350F
  2. Grease a non-stick baking pan with coconut oil, I used a 7 x 11 inch baking pan
  3. In a large bowl whisk together the coconut oil, maple syrup, vanilla, eggs, and almond milk
  4. In a smaller bowl add the dry ingredients, coconut flour, baking soda and salt
  5. Add the dry ingredients to the wet ingredients and mix until its combined and the batter is smooth. Coconut flour is super absorbent, so this step won’t take too long
  6. Fold in chocolate – I used compound chocolate chips from Whole Foods
  7. Pour into baking pan
  8. Bake for 20 minutes or until the edges are golden brown. The batter may look like its not done, because it will still be gooey, but trust it is! Coconut flour over bakes pretty easily, so ensure you take it out on time.
  9. Wait a few minutes and then score the bars into 2 x 2 pieces and take them out onto a cooling rack
  10. Use a double boiler method to melt some chocolate – drizzle this onto the bars and add the shredded coconut
  11. Cool for a few minutes or enjoy them warm – perhaps with a scoop of dairy free coconut ice cream!

Insulin – King of the Hormones

There is a single important chemical in the body which manages a variety of processes and levels in the blood and the entire body.  This single master control – the king in your hand – is called Insulin, and controlling your Insulin is the key to your health.

When I was 75 pounds heavier, I was not in control of my Insulin levels. I was significantly heavier. I always feeling tired and run down. I was snoring and even stopped breathing at multiple times during the night (a condition called Sleep Apnea). I felt like I needed high calorie, high sugar and caffeinated foods to give me an energy boost at every meal and even between meals. I was not in control of my Insulin, and this was messing with the rest of my bodily functions.

Hormones are chemical messengers produced by certain organs and cells in our body. They are stimulated and secreted in order to maintain a balance of many factors related to metabolism, stress and energy production. This balance is called “Homeostasis”.

Insulin is considered the “master hormone” of the body. It is a chemical messenger which is produced and secreted by cells of the Pancreas (Beta-cells) in response to eating food, but most notably, in response to carbohydrates. Insulin facilitates the movement of all macronutrients (protein, fat and carbohydrates) out of the bloodstream and into our cells for use either immediately, or in the future.

When we eat a meal high in carbohydrates (sugar, cereal, pasta, breads, rice), our body responds to the elevated level of sugar in our blood by releasing a wave of Insulin in the bloodstream, telling the cells to remove all this sugar from the blood and take it into the cells for energy production and/or storage. If this happens occasionally in the body, the response will occur properly. When we are eating high carb meals multiple times per day, our blood sugar levels remain chronically high and insulin needs to be produced constantly in order to keep levels within the normal range. When our insulin levels are constantly high, the constant knocking at the door by Insulin annoys our cells.

If a friend rings your doorbell or knocks on your door asking for a favour, you generally have no problem and will help them out. Now imagine that same friend constantly knocking at your door, 3-4 times per day, asking you to help them with this or that. Initially you would get annoyed. Soon, you may not even answer the knock at the door because this friend is asking for too much and is being incredibly annoying, and so you become less friendly and the favour doesn’t get completed.

The same thing happens in our cells when Insulin is constantly knocking at the door, asking for our cells to do them a favour by taking in some sugar from the bloodstream. Our cells eventually stop answering the knock at the door (Insulin Resistance). This can eventually lead to chronically high blood sugar levels (hyperglycaemia), which is harmful to our long-term health. The pancreas eventually stops producing insulin because our body stops reacting to it. We have lost our master hormone so our body’s hormone system. Our body reacts by many other hormones going out of balance including Glucagon, Cortisol, Thyroid, Testosterone, Progesterone, Estrogen and Leptin as well as their controlling hormones.

Chronically high blood sugar is a major cause of health conditions, including obesity, diabetes, heart disease, stroke, brain and memory conditions (read the book “Grain Brain”), Polycystic Ovarian Syndrome, and low sex drive.

Overcome these issues by eating meals higher in natural sources of carbohydrate and other micronutrients like dark, leafy green vegetables, carrots, tomatoes, and mushrooms. Your diet should also be higher in good quality protein like free-run eggs, chicken and wild-caught fish as well as good quality fats like avocado, nuts and seeds. Cook in coconut oil, ghee or butter and avoid low quality industrial oils. Feel free to sprinkle your salads with Olive Oil and Balsamic Vinegar as well rather than packaged dressings.

Stack your deck by treating the King of the Hormones well. Keep insulin working correctly and cells responding to that friendly neighbour. If you treat it will, your outlook will improve immensely as health will no longer limit you.