The coconut cookies I present today are for the keto diet, for diabetics, for vegans, for those intolerant to lactose and eggs. They are delicious, soft and satiating, and naturally contain very few carbohydrates (only 1 per piece) and 5 g of fat, which makes them suitable for the ketogenic diet (also called the Keto Diet). They are filling and remove sudden hunger without taking you out of ketosis, and are also suitable for diabetics. They are prepared in 5 minutes (no sugar, no flour, no eggs, no butter and no milk) with very few ingredients: just coconut and peanut butter plus a small cup of liquid to bind everything together. I use unsweetened soy beverage, but you can add any drink you have at home, or even water. Regarding sweetener, we don’t use regular granulated sugar: I add a pinch of this wonderful natural granulated sweetener (about 3 grams) which sweetens a lot; for my taste they turn out even too sweet. If you don’t have that granulate you can use any sweetener you’re used to, such as powdered erythritol or stevia — whatever you have at home works. Don’t like peanut butter? No problem: you can substitute classic butter or ghee. If you prepare them exactly as in the base recipe I give, 1 cookie contains only 1 g of carbohydrates and 5 g of healthy fats. If you modify it those values will vary. Now let’s make these keto coconut cookies in 5 minutes — they’ll take the hunger away in no time.
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- Difficulty: Very easy
- Cost: Low cost
- Preparation time: 5 Minutes
- Cooking methods: Oven
- Cuisine: Italian
- Seasonality: All seasons
- Energy 55.87 (Kcal)
- Carbohydrates 3.87 (g) of which sugars 2.77 (g)
- Proteins 1.31 (g)
- Fat 4.29 (g) of which saturated 2.06 (g)of which unsaturated 1.95 (g)
- Fibers 0.54 (g)
- Sodium 33.66 (mg)
Indicative values for a portion of 13 g processed in an automated way starting from the nutritional information available on the CREA* and FoodData Central** databases. It is not food and / or nutritional advice.
* CREATES Food and Nutrition Research Center: https://www.crea.gov.it/alimenti-e-nutrizione https://www.alimentinutrizione.it ** U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. https://fdc.nal.usda.gov
Ingredients
With 60 g of coconut you can make 13 cookies. If you want to make fewer or more, click on “pieces” and enter the desired number to have the recipe re-quantified.
- 2/3 cup desiccated coconut (grated)
- 1/4 cup soy milk (or another beverage to taste)
- 1/4 cup peanut butter (natural, no added sugars)
- 3/4 tsp table sweetener (click to see the product in detail)
- 0.3 oz 85% dark chocolate (/ 90% or another percentage to your taste and habit)
Tools
- 1 bowl
- parchment paper
- 1 cookie cutter 2 in diameter
Preparation
To make the coconut cookies, pour the coconut flour into a bowl, add the peanut butter, the sweetener and the milk, and mix with a spoon until you obtain a homogeneous mixture.
Line the baking tray with a sheet of parchment paper, then take about 1/2 oz of dough from the bowl and place it inside a cookie cutter on the tray, pressing with a teaspoon to compact and level. Continue in this way until the dough is used up; you should get about 13 cookies.
Bake the cookies in a preheated oven at 338°F for about 10 minutes.
After baking, remove the tray from the oven and distribute a few shavings of dark chocolate on each cookie while still warm.
The cookies are ready!
The coconut cookies keep for about 5 days
Questions & Answers
What is the table sweetener mentioned in the ingredients, which is used to make the coconut cookies?
The table sweetener mentioned among the ingredients is a wonderful product called DULCILIGHT MORENO GRANULATE. It is a 100% natural cane sweetener with zero calories that does not raise blood sugar. Its sweetening power is 1:10, meaning it sweetens 10 times more than granulated sugar. Therefore 100 grams is equivalent to 1 kg of sugar. For example, in the coconut cookies we add 3 grams which is equivalent to 30 grams of sugar. Truly spectacular! Suitable for Keto diets, for celiacs and for diabetics. Also, it has been awarded by the International Taste Institute for its natural flavor without aftertaste.
Here 100 sachets of zero-calorie granulate
Here 2 family-sized packs of zero-calorie granulateWhy is peanut butter so good for you?
Peanut butter has incredible nutritional properties beneficial to our body. It contains no cholesterol and is rich in vegetable fats such as Omega-3 and Omega-6, known as “good” or HDL fats. In addition, peanut butter provides a high amount of plant proteins, a fair amount of fiber, vitamins and minerals like magnesium, zinc and copper. Eating 1-2 tablespoons of peanut butter a day reduces the risk of cardiovascular disease because peanuts are rich in resveratrol, a substance that can reduce inflammation and improve blood vessel health, lower blood pressure and reduce arterial stiffening that causes atherosclerosis. For diabetics and others, important studies have shown that peanut butter, combined with breakfast, can help prevent sudden blood glucose spikes after a meal. Research has also confirmed that peanut butter, which contains up to 16% magnesium, can be an essential nutrient for someone with diabetes. Peanut butter is an excellent source of many essential antioxidants such as magnesium, B vitamins, vitamin E and resveratrol. These nutrients have been shown to prevent and repair cellular damage. Peanut butter has positive effects on cognitive function and stress since it can improve memory, induce happiness and even reduce anxiety. With its unique and complete profile — rich in protein and good fats — peanut butter can help not only with proper weight loss but also with increasing muscle mass.
