30 Days to a Food Revolution Day 2- The Spunky Coconut

30 Days to a Food Revolution Day 2- The Spunky Coconut Welcome to Day 2.  Today’s guest blogger is Kelly Brozyna.   Kelly began to study nutrition in Maryland when her girls were very young.  Her daughter Ashley was a baby, and daughter Zoe was a toddler at that time. Both girls were not well.  Her naturopathic doctor worked with them to radically change their diet by removing gluten, casein, and sugar.  Kelly and her husband soon realized that their own health problems could be resolved as well. It was very eye-opening to see how many kinds of issues could be treated with the diet.  So, after years of research and experimentation, Kelly now creates food so similar to conventional wheat/dairy/sugar recipes that no one feels deprived.  Together, through diet and biomedical treatments, their family is overcoming celiac disease, gluten-intolerance, ADD, and autism with great success.

Kelly’s recipe:  Coffee Cake

Kelly’s tip:  Cook your own dry beans

30 Days to a Food Revolution Day 2- The Spunky Coconut Hi! My name is Kelly, and I’m the author of, The Spunky Coconut.  Before I began eating real food, as opposed to processed food and junk food, I would always buy the coffee cakes that come in the box at the grocery store. When I was growing up my mom bought them. It was a habit. Almost everything we ate was from a package. When I became an adult I began to realize that those coffee cakes in the box were full of refined sugar and bleached wheat flour, but I never dreamt of making coffee cake myself. Then, almost 6 years ago my family decided to drastically change our diets to improve our health. Last year I developed my own coffee cake recipe, and now it’s one of our favorites.

You may be surprised when you see that the main ingredient in this coffee cake is white beans, but trust me, this cake is amazing. It’s based on my Vanilla Bean Cake which is one of my most popular recipes. Just check out the comments, and you’ll see =) Beans are high in protein and low in carbohydrates, so they are a great alternative to flour made of grains. I use a combination of honey and liquid stevia to sweeten the coffee cake—only about 1/3 cup total sweetener for the recipe! That’s at least one third the amount of sugar found in most cake recipes. Even the topping is low in sugar—only 1/4 cup for an entire large rectangular coffee cake. However, this version of coffee cake is so sensational, that no one ever knows what (really unhealthy fattening stuff) they’re missing =)

30 Days to a Food Revolution Day 2- The Spunky Coconut

Coffee Cake:

Add to food processor:
2 cups cooked white beans, room temperature, so they don’t cook the eggs (I make mine myself by soaking dry white beans overnight. In the morning I rinse them well, and cook them. Directions to follow in tip below.)
6 eggs
3/4  tsp vanilla creme liquid stevia (do not measure over the batter, just in case it spills out)
(What is stevia & why do I love it? Click here )
1 tsp vanilla extract
1/3 cup honey
1 tsp ground cinnamon

Puree well.

Add:
1/4 cup coconut oil, liquified
(Why coconut oil? Click here: )
1/3 cup coconut flour
1/2 tsp sea salt
3/4  tsp baking soda
1.5 tsp baking powder

Puree well.

Pour batter into large rectangular greased pan.

Puree Crumble Topping:
3 cups of walnuts
2 tbsp butter, ghee, or coconut oil
1/8 tsp sea salt
1/2 cup coconut sugar
1 tbsp cinnamon

Spread the crumble over the top of the batter.
Using a fork or knife, really swirl the topping into the batter.
Then pat the topping down.

Bake at 325 degrees for about 25 minutes.

Great hot or cold from the refrigerator.

Store in the refrigerator after the first day.

I would also like to offer another tip to eating healthier and saving money—Cook your own dry beans. Buying beans that come in an aluminum can was another big habit that I wanted to break. By purchasing dry, uncooked beans, I not only save money, but they are much easier to digest. The reason beans cause gas is because most of us eat beans from a can that haven’t been properly soaked and rinsed before cooking. It’s a shame that these canned beans have given beans a bad reputation, because beans are very nutritious and great for all sorts of recipes. Plus, beans come in all kinds of pretty shapes and colors. Here is how to make them yourself.

Pour beans one handful at a time into a large bowl, picking out any pebbles or discolored beans. I usually make 2 cups of dry beans at a time.
Cover beans in water plus a few extra inches of water, and soak overnight, or up to 24 hours.
Pour soaked beans through a mesh strainer in your sink to remove the soaking water.
Place the beans back in the empty bowl and fill with fresh water.
Stir the beans around in the fresh water and strain again.
Add the beans to a pot with enough water to cover plus an extra inch or two.
Bring water to a simmer.
Reduce heat to low and cover for about one hour.
Strain the cooked beans.

30 Days to a Food Revolution Day 2- The Spunky Coconut I hope you are as inspired as I am by Jamie Oliver’s Food Revolution. If you get a chance, watch his speech on Ted Talks—Wowza!  I want to give a big thanks to Diane for all her work and for creating 30 Days to a Food Revolution—You go, Diane! And thanks to you, dear readers, for being part of this revolution—I know we can become a culture of real food again. The connections we make with each other are so important =) Happy real food eating! Love, Kelly

Visit Kelly’s blog for her another post on 30 Days to a Food Revolution.

Don’t forget:

In order to be entered to win one of 7 cookbooks, here’s what you need to do to gather entries into the drawing.  The more you do, the more chances you have to win!

  1. Leave a comment on this blog on as many of the 30 guest food bloggers as you like.  Each comment is an entry.
  2. Sign up for The W.H.O.L.E. Gang newsletter.
  3. Visit that guest blogger’s site and leave a comment there too.
  4. Tweet about this project using both of these in your tweet so I’ll find you  #30days2 #foodrevolution

When the initial 30 days of guest posts are over on June 4th, we’ll pick the winners.

56 Responses to 30 Days to a Food Revolution Day 2- The Spunky Coconut

  1. Sarah April 27, 2010 at 3:01 am #

    I cannot wait to try this coffee cake! I am going to make it for my Bible Study group and see what they think!

  2. glutenfreeforgood April 27, 2010 at 3:12 am #

    Another great post and it's so fun to read a little background info on your guest bloggers, Diane. I "know" Kelly and Shirley, but the extra little tid-bits are fun reading. (Plus, I'm trying to figure out how all this works so I don't blow it when it's my turn. These two are hard acts to follow!)

    This recipe looks wonderful, Kelly. I love your, "do not pour over batter" tip! It's those little things that are fun and helpful to include in recipes.

    Another good one!

    Melissa

    xo

  3. Jennifer April 27, 2010 at 4:53 am #

    Yum! That looks great. Putting white beans on the shopping list now so I can try this.

  4. Jenna April 27, 2010 at 4:57 am #

    I've just started cooking my own dry beans. I made refried beans last week and they were a big hit. But, I've never tried adding beans to cake. I'll have to try this.

  5. Alta April 27, 2010 at 6:18 am #

    Wow, what a lovely idea. Definitely need to try this one!

  6. Deanna April 27, 2010 at 6:18 am #

    This recipe intrigues me. If I don't have coconut sugar, can I sub palm sugar?

  7. Arlyn April 27, 2010 at 6:49 am #

    Awesome post! I'm already a fan of the Spunky Coconut =) I LOVE her recipes!!!

  8. Kelly April 27, 2010 at 6:57 am #

    Thanks Sarah! Let me know what they think =)

    Thanks Melissa! I know your post will rock, girl!

    Thanks Jennifer! Can't wait for you to try it!

    Jenna, I've never made refried beans—sounds delish! =)

    Thanks Alta! It was inspired by Lauren at Healthy Indulgences =)

    Deanna, I think palm sugar would be fine too =)

    Thanks Arlyn! XOXO

  9. Sarah P April 27, 2010 at 7:01 am #

    Looks so yummy – unfortunately I can't do eggs right now and 6 are too hard to replace! :-)

  10. Sarah Thursby April 27, 2010 at 7:08 am #

    Sounds delicious! Adding to my list of your recipies I need to try!

  11. gfe--gluten free eas April 27, 2010 at 8:50 am #

    What a terrific post, Kelly! I so love hearing about your family's path to wellness and looking at all of you the pictures of health always with big smiles. :-) Your story is always very inspiring to me, and I'm sure it will be to others as well. That coffee cake is just so beautiful! I really can't wait to get all the ingredients to make it. Special thanks for the info on beans. What you've shared makes perfect sense and is something I am going to commit to doing. It's really so easy … just another thing that one has to get in to the habit of doing, and then it becomes second nature.

    Wonderful post, my dear!

    Shirley

  12. Debbie April 27, 2010 at 10:53 am #

    Kelly and Diane, you inspire so many of us!

  13. Kelly April 27, 2010 at 11:52 am #

    Thanks Sarah P! Sorry you can't make it though. I also use beans in my egg-free buckwheat biscuits, if you're interested. http://www.thespunkycoconut.com/2010/02/egg-free-
    We love them =)

    Thanks Sarah Thursby!

    Thanks Shirley! I actually wrote a more in-depth explanation of how Ashley has improved, but I can't decide what to do with it. I may post it on our family blog, or I may put it in my next book. I don't know yet, but I want to share it =)

    Thanks mama! We love them as snacks too =)

    Thanks Alison! I can't wait for yours!

    Thanks Jamie! Let me know what you think =)

    Thanks Brit!

    Thanks Debbie, you're so sweet!

  14. diane April 27, 2010 at 11:53 am #

    Kelly – recipe looks great! I've been cooking beans from dried more often, but I sometimes find I don't cook them soon enough. How long can cooked beans last in the fridge, and do you ever have this problem?

  15. Carrie April 27, 2010 at 12:32 pm #

    Kelly-

    I have been following your blog for a few months now and I wanted to tell you how inspiring you have been. You give me hope that I can make great tasting food, especially baked goods, and follow the grain free, sugar free, dairy free diet that has allowed me to lose over 50 lbs and become healthier.

  16. mama April 27, 2010 at 12:58 pm #

    can’t wait to try this cake. I just recently found your blog. I love it! made your flourless brownies yesterday. they make a wonderful after school snack. :)

  17. alison April 27, 2010 at 1:03 pm #

    Great post! I am just getting mine together now, so thanks for the shining example. :)
    Great tip about the beans… it is something I have meaning to do. Nice simple instructions help – thanks!

  18. Christa April 27, 2010 at 1:08 pm #

    Sounds yummy! I'm on a candida diet and it may be a while before I can try this, but I love that there are some great grain-free recipes out there!

  19. Jamie April 27, 2010 at 1:10 pm #

    Got the beans and I am making this cake! Yum!!

  20. Brit April 27, 2010 at 1:41 pm #

    this looks fantastic!

  21. Heidi Kelly April 27, 2010 at 2:25 pm #

    Kelly,

    Thank you for this recipe! I have only just begun to really cook beans from scratch and you are right… what a difference it makes!

    I have been making desserts with pureed beans all the live long day lately, and you really cannot tell they are in there! It makes this mama feel smart when she gets her kiddos to gobble up added nutrition and fiber! :-)

    I am also new to coconut flour, thanks to you and we love it. You are a great inspiration that eating well does not equal deprivation. Thank you for all you do!

  22. Jennifer R. April 27, 2010 at 3:15 pm #

    Kelly, as you know, I love your cookbook. and I have some dried beans in my pantry — I just need to plan ahead and soak and cook them in order to bake with them. thanks for the inspiration!!

    Oh, and I would LOVE to hear more about your family's road to health. I always find those stories so fascinating, and perhaps some might parallel my family :)

  23. Aubree Cherie April 27, 2010 at 3:45 pm #

    Kelly – wow, this cake looks divine! Moist cake can't be beat and this looks perfectly moist! And coconut and stevia? How could one go wrong? I'm salivating.

    And thanks for the note about the dried beans. I usually will cook my own as well, but I've gotten lazy lately and so was just buying the cans. I'm going to try to get back on track now!!

    ~Aubree Cherie

  24. Iris April 27, 2010 at 5:31 pm #

    Thanks for the tips on how to make your own beans. The truth is, I soak my own beans sometimes, but I never really paid attention to exactly how to do it, and so they never come out that good. Next time, I'll refer back to this!

  25. Jessica April 27, 2010 at 6:15 pm #

    Kelly is one of my heroes that I follow regularly. I haven't tried the coffee cake but we made her vanilla bean cupcakes for my son and he LOVED them! Thanks so much for all you do!

  26. Trish April 27, 2010 at 6:19 pm #

    This looks delicious! Thanks for sharing. I still have never tried Stevia, but I think I may sometime soon.

    Here's to the Revolution!

  27. Kelly April 27, 2010 at 6:26 pm #

    Thanks Diane! I usually only keep them a few days in my fridge before I make something else with them. If I get really lazy I just throw them on top of salad or smash them for some bean dip =)

    Thank you Carrie! I am so happy for you! What a treasure to be a part of your success! Lots of love to you!

    Thanks Christa! I hope you enjoy it when you finish your candida diet =)

    Thanks Heidi Kelly! You are so sweet! And I agree we are so NOT deprived =) woohoo for healthy food that tastes great!

    Thanks Jennifer R! I really appreciate your support! And I will share what I wrote about Ashley's progress. I know you will relate =)

    Thanks Aubree! I think being into dry beans it's sort of like being a collector—always on the look out =) We got some really pretty ones at the farmers market a couple weeks ago. A big bag, organic, and only 3 dollars. It will probably yield a dozen cakes. How cool is that? =)

    You're welcome, Iris =) I hope you have success with your next bean adventure =)

  28. Janette April 28, 2010 at 5:18 am #

    Wow, using beans??? That is interesting. I'm definitely trying this recipe. It looks delicious!! :)

  29. candice April 28, 2010 at 8:22 am #

    Thank you so much for this recipe my son is not doing well either so my homepathic doc took him off of gluten along with no dairy as well so this is a great find!

  30. CDM April 28, 2010 at 12:48 pm #

    That coffee cake looks delicious!! Mine are made from scratch but guiltily loaded with sugar. I like your style.

  31. Nina April 28, 2010 at 1:23 pm #

    I love the recipes in your cookbook Kelly. You are very inspirational!! Can't wait to try the coffee cake.

  32. Kelly April 28, 2010 at 2:44 pm #

    Thanks Janette!

    You're welcome, Candice! My daughters also had a complete change when I removed it =)

  33. Kristi B. April 28, 2010 at 6:43 pm #

    Thanks Kelly! I made the coffee cake this afternoon–YUM! I apparently didn't use a large ENOUGH rectangular dish (darn!) and ended up having to wait WAY too long for this to finish cooking in time for my urgent last-minute tea-party with my 4 year old (she didn't mind) ;-) SO good! Glad I noticed the recipe last night because I had time to start beans soaking before going to bed and now I have extras in the freezer for my next adventure.

  34. Laurie April 29, 2010 at 9:39 am #

    can't wait to try this one!

  35. Breanna April 29, 2010 at 5:02 pm #

    Thanks, Kelly, for this information. I need/want/plan to start soaking our beans. I don't often use canned beans, but sometimes fall back on that. I really want to steer away from it, so thanks for the inspiration!

  36. Kristan Bailey April 29, 2010 at 6:38 pm #

    Sounds delicious!! Can't wait to try it!

  37. Alexa | lexieskitche April 29, 2010 at 7:06 pm #

    I am a self-proclaimed Kelly groupie! I made the coffee cake tonight and it's delicious (and pretty healthy). My mom and husband agree that this recipe is a keeper!

  38. Cathy April 29, 2010 at 8:10 pm #

    Wow, this looks so good. I've never had a gluten free baked good like this. I am intrigued.

  39. Melissa April 30, 2010 at 11:47 am #

    Thank you Kelly for sharing your story! That's so awesome how changing your diet has improved your life so dramatically. Thank you so much for posting your coffee cake recipe! It sounds so delicious. I need to find me some coconut flour!

  40. Kelly April 30, 2010 at 5:03 pm #

    Thanks CDM!

    Thanks Nina! I think you will love it =)

    Thanks Kristi! I'm thrilled!

    Thanks Laurie!

    Thank Kristan!

    Thanks Alexa! You are so sweet =)

    Thanks Cathy!

    Thanks Melissa! It is awesome =) Most health foods store are likely to have coconut flour, especially the big ones.

  41. Janette May 2, 2010 at 1:10 pm #

    OMG, I just tried this recipe today and it is unbelievable! My 14 yr old son loved it (I had to tell a white lie and say it wasn't GF, otherwise he won't even try it.) I didn't even tell him there were beans in it – he wouldn't believe it! It's so moist and yummy.

    I didn't have coconut sugar – what's that? But I used maple sugar and it came out wonderful.

    Thank you!

  42. Kelly May 2, 2010 at 6:25 pm #

    Janette! So cool! Yea! Thanks a million! xoxo

  43. cindy May 4, 2010 at 10:22 am #

    I have always wanted to try the cakes made with beans…I am going to give this one a try

  44. Stephanie May 7, 2010 at 6:25 am #

    This looks UNBELIEVABLE, so much like a coffee shop cake (back when they made their own…). I'm going to try it. But a few questions: Is coconut fiber that you can buy at Indian grocers the same as coconut flour? I am really sensitive to artificial sweeteners, and haven't quite gotten to like the taste of stevia either. If I use regular vanilla in the cake, do I need to add a little more sugar (or honey or agave) to the batter?

    As for the beans, good stuff! I started cooking from dried beans about a year ago, and it's wonderful! So much cheaper, and the texture is glorious. The best of all were the beans I'd gotten from last year's farmer's market! I almost always use a quick soak method (boil for 2 minutes, turn off and cover for 1 hour) but last night I put some chick peas in the fridge in a pot of water…

    I have fallen behind on making extras, but for awhile was freezing beans w/ juice after making a ton. Then it was just as easy as having canned beans around.

  45. amy May 8, 2010 at 4:56 pm #

    catching up on all teh great real food blogs this week! this looks really 'do-able' and yummy. and i think i have all the ingredients. maybe i'll treat myself and spend some time in the kitchen making it for my "mothers day' cake :)

  46. Katrina May 8, 2010 at 11:46 pm #

    How can you help but love Kelly?!?! The dedication she has to making her family healthy and pampered in their diet is an inspiration! My 12 year old daughter and I check her website (www.thespunkycoconut.com) all the time for new recipes and tips. We gather around the computer to watch her educational video segments on ingredients and how to make our own nut milks, etc. I never knew healthy eating could taste so much like an indulgence until we found "The Spunky Coconut" cookbook! Hurry and make a sequel…we're ready to pre-order one! We love you, Kelly!! You have blessed our lives so richly and we pray you are blessed abundantly in return!

  47. Michelle May 9, 2010 at 10:54 am #

    thank you. Who would have thought, coffee cake from beans!! I can't wait to try it, without telling anyone it's made from beans.

  48. Renee Tjapkes May 10, 2010 at 9:56 am #

    Kelly,

    Your bean cake is a staple at house! It is soooooo good that our "pickiest, non-gluten free, load me up with sugar" son asked for vanilla bean cake for his birthday!!

    Keep up the good work>

    Renee

  49. christina May 12, 2010 at 4:01 pm #

    i just made my beans, can't wait for the cake! yummmm! i've had success with black bean brownies (courtesy of 101 cookbooks) and am so happy to find another bean recipe.

  50. Kelly May 12, 2010 at 6:29 pm #

    Cindy, I hope you give it a try =)

    Thanks Stephanie! I don't know if that is the same as coconut flour. Maybe the store owner would know. I don't like artificial sweeteners either, but the stevia I use is made from the herb and water—that's it (I made a video about it on my blog if you're interested in watching it). And it has an aftertaste if you use a lot, like more than a couple drops in coffee, but I guarantee it doesn't have an aftertaste in my baked good recipes =) However, if you still don't want to use it, you could experiment with adding more honey or agave =)

    Thanks, Amy!

    Thanks Katrina! Boy, you were making me tear up! I want to give you and your daughter a big hug! Lots of love to you!

    You're welcome, Michelle! I can't wait for you to play, "Lets see if the neighbor can guess what this cake is made of!" LOL I do that all the time, and my neighbors love it! =)

    Thank you, Renee! I am so honored! How blessed am I to be a part of so many good times?! xoxo

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