Ingredients
1/2C Almonds (413.5c, 14.12k, 15.2p, 8.4f)
1/2C Walnuts (392.5c, 8.23k, 9.14p, 4f)
1C unsweetened coconut flakes (800c, 28k, 8p, 20f)
1/2C flax meal (210c, 12k, 9p, 9f)
1T cinnamon (18c, 5.43k, ,26p, 3.7f)
1t ground nutmeg (12c, 1.08k, .13p, .5f)
1/2t salt
1/4C coconut oil (480c, 0k, 0p, 0f)
2T brown sugar (273.5c, 70.57k, 0p, 0f)
1 medium ripe mashed banana (105c, 26.95k, 1.29p, 3.1f)
2t vanilla extract (24c, 1.06k, 0p, 0f)
1/4sec oil spray (1c, 0k, 0p, 0f)
Dish total 2729.5c, 167.44k, 43.02p, 48.7f
12 servings
Per serving 227.46c, 13.95k, 3.59p, 4.06f
Directions
First gather all the ingredients. Preheat oven to 350F. Prepare a muffin tin by adding silicon cupcake holders and spraying oil.
2) In food processor combine almonds, walnuts, and coconut flakes until well combined. (May get moist so have a spatula at hand to help mix it up.) Transfer to a bowl when done. Grind the Flax seed into a meal and combine in the same bowl. Measure out the cinnamon, brown sugar, salt and grate the nutmeg and add the spice and seasonings to the bowl and mix. Finally melt the coconut oil in the microwave on on the store, add it along with the extract and banana to the bowl and mix well. This should become a pasty mixture.
3) Dip your hands in water or flour to help prevent stickiness, then take a spoonful into your hand and mold it into the silicon cupcake holders with a well at the center. However thick or thin you make these (not too thin for they will not hold) will dictate how many nests you can make. Press it well to help create the structure of the nests.
4) Bake for ~20 minutes and then remove from the oven. I immediately take the silicon holders out of the pan and onto a cooling rack. About 5 minutes later I take the nests out of the holders carefully and let them continue to cool on the rack.
5) To serve just put something flavorful in them. I have used jams, yogurt, custard, or lemon curd topped with fresh berries.
[x] Flexitarian + Omnivore
[x] Vegetarian + Pescatarian
[x] Vegan: choose filling carefully
[O] Keto
[x] Mediterranean
[x] Lectin Avoidance: choose filling carefully
[O] Oxalate Avoidance: nuts, seeds
[x] Purine Avoidance: choose less sugary filling
[x] Allergies: NUTS, SEEDS
— with changes —
[x] Weight Maint: Eat 1 only filled with 1T yogurt (9.62c) and 2t blueberries (10.38) which is a total of 248.46c per nest
Comments
Here are some of the calories associated with various fillings you can add to the nests. Obviously there is no limit, I just want to give some ideas.
2T Custard + 6 blueberries = 34c
2T yogurt + 6 blackberries = 41c
2T lemon curd + 3 rasberries = 123c
2T silky tofu + 1t lemon juice + 1t lemon zest + 1 diced strawberry = 10c