COCONUT PEACH BOWL


Breakfast bowls have it all – crunchy nuts, filling coconut flakes and flavorful fruit. Cinnamon, stevia and lemons offer healing properties and savory bites that will make you think you’re eating pie filling. And this bowl of goodness is an excellent alternative to those who are food intolerant to eggs. Best yet, these cups are easy to make on even the busiest of mornings.

Allergens and substitutions: To avoid almonds substitute walnuts, brazil nuts, pecans or hazelnuts.

 

HEALING BENEFITS

Peaches are lower in carbohydrates than other fruits, taste great and have been studied to show benefits to those suffering from metabolic syndrome.  One study at Texas A&M a few years ago, concluded that “peaches, plums and nectarines have bioactive compounds that can potentially fight-off obesity-related diabetes and cardiovascular disease, according to new studies.”  Peaches also have healthy fiber to slow the intake of sugar into the blood stream.

 

Coconut milk is made from the inner “meat” of the tropical coconut. It is actually a fruit, not a nut like the name implies. The “conventional nutrition” wisdom that claims that coconut milk is unhealthy because it has fat is false. In fact, the coconut has healing properties because of its healthy fat content. Coconut milk and coconut oil are both high in medium-chain triglycerides (MCTs) which can lower the risk of heart disease. Studies show that Alzheimer’s patients benefit from the MCT fats. And Alzheimer’s has a strong link to diabetes with some doctors even calling it “Type 3” diabetes.

 

Stevia is native to South America but is being cultivated around the world.  It is a natural plant that happens to be quite sweet.  Stevia has no calories, when used in a pure extract form, does not cause dental problems, like sugar, and has been shown to reduce post postprandial blood sugar spikes.  A study done by a panel of medical doctors at the University of Florida found that those participants in the stevia group consumed much less food than compared to those in the sugar group.  They also found that the stevia group had much lower postprandial blood sugar levels than the sugar group did.  Amazon and some grocery stores have the pure liquid stevia extract.  Avoid Stevia In The Raw® at all costs – it has dextrose in it.  Dextrose is a sugar (easy to spot since it ends in -ose) derived from corn, one of the top six inflammatory foods.

 

PUTTING IT ALTOGETHER

Follow the instructions below to make this savory breakfast. Look for almond pieces that are already chopped up to save a few minutes. Trader Joe’s sells excellent quality nuts that are also quite affordable.

It’s good practice to pull out all the pots and pans you need before cooking. Likewise, pulling out the ingredients you need to measure or chop beforehand will simplify your cooking. The French call this practice mise en place which translates to “putting in place”. It is practiced in restaurants and taught to chefs in culinary school.

If you have whole almonds, chop the almonds into smaller pieces with a large kitchen knife on a cutting board. Or use a nut chopper if you have one handy.

Zest about 1/4 tsp of your lemon using a box grater or zester. Take care to only remove the yellow outside layer of the lemon, not the bitter white pith. Juice one half of a large lemon or an entire small lemon.

Zesting a Lemon

Find a medium-sized glass or ceramic microwavable bowl and place the frozen or fresh peaches in it. Do not use a plastic bowl or plastic wrap, even if it does say “microwave proof”. The potential for the plastic to melt and release hormone disrupting chemicals into your food is too great to risk. Cover the peaches with the lemon juice, zest, vanilla and cinnamon. Mix and then microwave for 90 seconds to 2 minutes. Once they are warm or hot to the touch add ~5 droppers of liquid stevia to the peaches then mix again to incorporate.

Divide the peaches into small containers, cover with almond slices and the shredded coconut flakes. Store in the refrigerator or eat immediately. Pour the coconut milk over everything just before you are going to eat one of these nutritious bowls.

Coconut milk: Many stores sell unsweetened coconut milk in a carton for ease of use. Unfortunately, to keep this “milk” shelf-stable they have to add some poor quality ingredients to it. There’s no high-fructose corn syrup (HFCS) in the coconut milk, so it’s okay to use for convenience from time-to-time. However, the healthiest coconut milk you can easily make at home. The coconut milk in a can is free of poor quality ingredients. To make the 4 cups called for in the recipe, simply mix 1/2 cup from a can with 3.5 cups of water. Optionally, you can add 1/2 tsp of vanilla for a bit more flavor with minimal calorie or carb impact. Shake to combine and store in your refrigerator.

Coconut Milk Unsweetened IngredientsServing Size: To part this recipe out, simply divide the components in 1/4’s or 1/5’s. The 1/5 portion is for the 1,500 calorie plan and the 1/4 portion is for the 2,000 calorie plan. Combine everything except the coconut milk and store in your refrigerator. Reheat in the microwave (without any plastic) for ~30 seconds, then cover with coconut milk.

 

COCONUT PEACH BOWL
 
Prep time
Cook time
Total time
 
Breakfast bowls have it all - crunchy nuts, filling coconut flakes and flavorful fruit. Cinnamon, stevia and lemons offer healing properties and savory bites that will make you think you're eating pie filling. And this bowl of goodness is an excellent alternative to those who are food intolerant to eggs. Best yet, these cups are easy to make on even the busiest of mornings.
Author:
Recipe type: Breakfast
Cuisine: American
Serves: 52 oz
Ingredients
  • Peaches, Sliced, Fresh or Frozen, ORGANIC, 1X Whole (5.5 oz)
  • Lemon, Juice of, ½X + Lemon Zest ¼ tsp
  • Cinnamon, 1 tsp
  • Vanilla, 1 tsp
  • Liquid Stevia ~5 drops
  • Almonds, Sliced, Unsalted, ¾ cup
  • Coconut Flakes Unsweetened, ¾ cup
  • Coconut Milk (Carton) 4 cups OR Coconut Milk (Can) ½ cup + Water 3.5 cups
Instructions
  1. Zest about ¼ tsp of your lemon using a box grater or zester. Juice one half of a large lemon or an entire small lemon.
  2. Find a medium-sized glass or ceramic microwavable bowl and place the frozen or fresh peaches in it. Cover the peaches with the lemon juice, zest, vanilla and cinnamon. Mix and then microwave for 90 seconds to 2 minutes.
  3. Once they are warm or hot to the touch add ~5 droppers of liquid stevia to the peaches then mix again to incorporate.
  4. Divide the peaches into small containers, cover with almond slices and the shredded coconut flakes. Store in the refrigerator or eat immediately. Pour the coconut milk over everything just before you are going to eat one of these nutritious bowls.
  5. COCONUT MILK: (Optional) Mix coconut milk from a can with fresh, filtered water. Shake, blend or stir and store in the refrigerator. Add ½ tsp of vanilla, if desired.

 

Photos by Miyuki Kobayashi and John Revo Puno.[/two_third]

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