Ketoroons: low-carb coconut macaroons

Dairy-Free, Desserts, Gluten-Free, Low-Carb / Keto, Mediterranean (Anti-inflammatory), Nut-Free, Paleo (Pegan), Plant-based, Vegan, Vegetarian

Serves 20 macaroons

INGREDIENTS

152 g desicated organic coconut (Go Coconut International Harvest or this one)
73 g finely shredded coconut (Bob’s Red Mill or bulk from Rainbow Groceries)
4 egg whites
10 drop NOW monk fruit extract
Zest of 1 lemon
4 oz / 112g high quality 70% chocolate or higher (this one or this one*)

*I use 70% Cahabón, Guatemala & 70% Hacienda Azul, Costa Rica

Video de la receta

directions

Preheat the oven to 190℃ / 375℉.
Line a baking tray with parchment paper and set aside.
Place egg white in a large bowl and mix with a handheld blender until soft peaks form. Pour over coconut and mix until well incorporated
Add monk fruit extract, one drop at a time, and tasting sweetness when 5 drops have been added. Mix thoroughly with a fork. Add lime zest and mix again.
Take some of the coconut mixture with 1 measuring tbsp. Gently press the mix into the spoon, and then turn it over the baking tray until a coconut half-ball is released. Repeat the process until all the coconut mix is used.
Bake for 5 min, turn the tray around and bake for another 5 min. Then place the tray perpendicular to the oven door and bake for 2 min more. Finally, turn the tray around and bake for a final 2 min.
Take out of the oven immediately and transfer to a cooling rack.

If you want them dipped in chocolate:

Break the chocolate into small chunks and place in a tempered glass bowl (Pyrex glass bowl would do).
Fill a saucepan halfway with water and bring to a boil. Lower the heat and place the glass bowl with chocolate on top.
Stir the chocolate with a wooden spatula to help melt it. Once melted, dip each macaroon into the chocolate and place it back on the lined baking tray. Continue doing it until all the chocolate is gone.
Place the tray in the refrigerator for 30 min – 1 hour. Take out from the refrigerator and let the macaroons warm up to room temperature. Enjoy!

what are the benefits of this dish?

Coconut not only adds flavor and variety to your dishes, the best of all is that it brings a wide array of healthy nutrients to your diet. Coconut is rich in polyphenols with known antioxidant properties. It also contains a variety of healthy fats, including lauric and caprylic acids, B vitamins, the antioxidant vitamins C and E, minerals, and dietary fiber. [1]

For centuries, coconut has been used in traditional medicine by numerous cultures due to its anti-bacterial, anti-fungal, anti-parasitic and anti-viral properties, plus its ability to stimulate the immune system. (2)

Coconut is a rich source of fermentable fibers. In a healthy human gut, these types of fibers can be broken down by beneficial gut bacteria into small molecules (short-chain fatty acids), which are an important fuel source for intestinal cells. (3, 4, 5)

However, the fermentable fiber in coconut may be problematic for people with FODMAP intolerance, a condition in which the consumption of fermentable fibers may cause gas, bloating, stomach cramps, diarrhea, and constipation. (6, 7) FODMAP intolerance is typically caused by gut dysbiosis which may be corrected with the implementations of diet and lifestyle modifications and the use of probiotics, prebiotics and/or antimicrobial agents. (8)

Chocolate, as you may know, comes from the powerful cacao bean. The health benefits of cacao are vast. Highlights include its potent antioxidant superpowers. (9)

New research suggests that cacao consumption stimulates the growth of beneficial bacteria in your gut, making chocolate the most delicious prebiotic food there is! (9, 10, 11)