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Recipe: Chocolate Coconut Cups

September 28, 2016 by Kelly

Chocolate Coconut Cups | Kelly Maia Nutrition
If you know me, you know I love my chocolate. The problem is, I love my chocolate just a little too much. If I buy a chocolate bar from the store, I have no problem finishing it in a night. Even if it’s 90% dark chocolate.  

To avoid doing that, I’ve started making my own chocolate. In doing so, I eat less of it. Why? Because I make sure that it fills me up. 

Chocolate can be filling? 

It sure can! With a solid base of coconut oil, my homemade chocolate is filled with healthy fats that satisfy both my chocolate craving and my hunger. Can I get a woop woop? 

After doing this for a while, I decided to amp it up. I whipped out the muffin tray, made some coconut butter, and created my very own chocolate coconut cups. Layers of homemade chocolate, coconut butter, and more homemade chocolate, this treat is filling and satisfying. While the coconut butter and coconut oil give you your healthy fats, the raw cacao powder gives you a great deal of magnesium and antioxidants. 

A little nervous about eating fat? As I’ve shared in a previous post, fat is not the enemy. Now I’m not telling you that you can go out and eat all the chips in the world, because some fats are bad – hydrogenated and trans fats have no place in our diet. But the fats found in coconut and coconut oil actually have some great benefits. 

Here are a few facts about coconut oil and coconut butter:

  • Coconut butter & coconut oil helps to lower cholesterol by lowering LDL (the bad) and raising HDL (the good) levels.
  • It contains medium chain triglycerides (MCTs), which researchers believe have a number of great benefits.
    • MCT’s can become a preferred source of energy and help control blood sugar by slowing sugar’s release into the blood stream.
    • MCT’s may also play a role in supporting weight loss, as it’s believed that they may prevent obesity and stimulate weight loss.
    • It’s believed that the MCT’s in coconut oil may also improve memory and brain health because the brain can quickly use it as energy.

Now this recipe only requires 5 ingredients. That’s it. It’s super easy to make, and these coconut cups should last you a while. I promise, with just one coconut cup, you will be completely satisfied – thank those healthy fats! 

Chocolate Coconut Cups
2016-09-27 13:52:26
Yields 10
A satisfying treat perfect for days when you need a little pick-me-up. Filled with healthy fats from coconut, raw cacao and a little maple-syrup, these treats are heavenly and filling.
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Chocolate
  1. 3/4 cup melted coconut oil
  2. 3/4 cup raw cacao powder
  3. 2 tbsp of maple syrup
  4. 1 tsp vanilla extract
Coconut filling
  1. 1/2 cup coconut butter, or about 2 cups shredded coconut if you're making the coconut butter yourself
  2. 2 tbsp maple syrup
Optional
  1. Shredded coconut to garnish your cups
Instructions
  1. If you are making homemade coconut butter, prepare it first with the directions below.
  2. Combine all ingredients to make the chocolate. Stir until well mixed.
  3. Grease your muffin tray with a little bit of coconut oil.
  4. Spoon some chocolate into each section of the muffin tray. A tablespoon or so should do - you want the chocolate to just coat the bottom of each cup.
  5. Stick the tray in the freezer for about 5 minutes or until chocolate has mostly hardened.
  6. In the meantime, combine coconut butter and maple syrup to make your filling.
  7. Grab your tray from the freezer and layer in a small spoonful of coconut filling on top of the chocolate. Once again, return the pan to the freezer for about 5 minutes or until the coconut filling is mostly hardened.
  8. Remove the tray from the freezer and top the cups with the remaining chocolate.
  9. If you would like to add some shredded coconut to the tops of your coconut cups, stick them back in the freezer for a couple minutes until the chocolate begins to harden. Remove it when it's still a little soft and sprinkle with shredded coconut.
  10. Return the pan to the freezer for 1 to 2 hours, or until the chocolate coconut cups easily pop out when you insert a knife down the side of each section of the tray.
To make homemade coconut butter
  1. Use a food processor or high-speed blender, like a Vitamix. I would suggest a food processor because it can be easier to clean.
  2. Add 2 cups of shredded coconut to the processor. For this recipe, you only need 2 cups; however, if you want to make a bit of extra coconut butter for yourself, add a few more. The more coconut, the easier it is to make.
  3. Spend the next 15-20 minutes processing your coconut. After the first few minutes, scrape down the sides and continue processing. Be sure to stop and scrape down the sides as often as necessary to keep the coconut blending.
  4. Once it becomes a creamy, smooth texture, it's ready.
Notes
  1. Because of the high fat content, these treats are very filling. Although saturated fats are not evil, they should still be enjoyed in moderation.
By Kelly Maia Agnew
Kelly Maia Nutrition, Kelly Maia Agnew, CNP http://www.kellymaianutrition.com/
Sources: 

https://www.ncbi.nlm.nih.gov/pubmed/24282632

https://www.ncbi.nlm.nih.gov/pubmed/12634436

https://www.ncbi.nlm.nih.gov/pubmed/12975635

http://link.springer.com/article/10.1007%2Fs11745-009-3306-6/fulltext.html

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3437664/

https://www.researchgate.net/profile/Annie_Shirwaikar2/publication/282973020_COCONUT_OIL_-_A_REVIEW_OF_POTENTIAL_APPLICATIONS/links/5667c62608aef42b5787824d.pdf

Chocolate Coconut Cups | Kelly Maia Nutrition

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Filed Under: Eat Right, Recipes Tagged With: chocolate, chocolate coconut cups, coconut, coconut oil, Dairy free, Dessert, Gluten free, healthy dessert, healthy living, healthy recipe, recipe, Snack, Vegan, Vegetarian

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Kelly Maia Nutrition | Kelly Maia Agnew, CNP
I’m Kelly, a holistic nutritionist and wellness advocate who works with women to help them optimize their health and wellness through individualized and evidence-based, natural approaches. Learn more.

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  • GUYS!!! Today I’m taking over @healthyplanet Instagram stories! Find out my Top 10 Pantry Staples I Can’t Live Without and WHY I love them so much! I’ll touch on how they can help with stress, gut health and hormone balancing🙌🏻.. all the things I love to talk about💁🏻‍♀️. I’ll be there all day so stop by and show @healthyplanet some love! I’ll be sharing tips and answering your questions😘. See ya there!
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  • STOP THE HUSTLE🙏🏻 PUH-LEASE.

We all have a tendency to do it. Rush rush rush around. Then we get caught up in everything we THINK we need to be doing.

The SHOULDS creep in. I should be working on the business. I should be devoting more time to friends. I should be spending more time with my partner. I should be cleaning the house.

The shoulds are dangerous.

And when we fall into the trap of hustle-all-the-time, those shoulds get really really loud.

I slip into it every once in a while myself.

But then I remind myself: no one is putting these expectations on me except ME.

Too much stress, too much hustle, too many shoulds has led me to burnout not once but TWICE.

TWO FREAKING TIMES.

So today I ask you to slow your roll. Stop the hustle. Ignore the shoulds. Do what is right for you.

Self care. Slow living. Taking breaks. These are all such YIN responses to such a YANG life.

And we could all use a little bit more yin. Relaxation. Slowness. Softness. Self love.
#lifebykelly #fromburntouttobalanced
  • REAL LIFE:
•Eating pasta because it tastes good.
•Adding veggies to each meal because it makes a big difference in how I feel.
•Wearing jeans with rips because I like it ... though I know many adults who would disagree. I don’t care, 😂 I do what I want.
•Sitting on the couch watching Netflix for a few hours (ok like 5) because my body needs a time out.
•Crushing chocolate because I really like it.

We all make our own choices based on what serves us best. Sometimes we make the healthy choice that we know will feel good inside. Sometimes we make the healthy choice that nourishes our soul and not our brain. The choices are both healthy, just from different perspectives.

Hours of Netflix saved my life when I was totally burnt out. I couldn’t barely move, exercise, pay attention to anything for long... Netflix was the only thing that I could do that refilled my cup.

Just like this gluten free pasta. It might not win the “most healthy” award on Instagram because it’s not made of kale, but sometimes we just need a quick meal that will TASTE GOOD. I never want my clients to sacrifice taste for health. I never sacrifice it myself.

Enjoy your life. There are lots of things to worry about, and while health is important, green juice and exercise isn’t everything.

Find a balance. Stress less. Enjoy more.
#fromburntouttobalanced #lifebykelly
  • Take the road less traveled.
Try new things.
Say goodbye to fear, or at least make nice with it.
Embrace the unknown.
Say yes to challenges.
Release control.

How much better would life be if we stopped RESISTING and started FLOWING?

Wellness, health, happiness - it all becomes compromised when we create unrealistic expectations and begin to C O N T R O L everything.

I am always working on releasing control.
I am always a work in progress.
Health coaches, nutritionists, wellness coaches - we are all works in progress.

But we are here to help you take the road less traveled.
Because we’ve been there.
And we will guide you through your own journey.
If what you’re doing isn’t working, try something new.
I promise that I am here for you.

#fromburntouttobalanced #lifebykelly
  • Oh hey there 😍cinnamon raisin bagel, I didn’t see ya there under those hemp seeds and sunflower seed butter🤷🏻‍♀️ oh also I threw on some cacao nibs because chocolate. Always chocolate.

I found these delicious bagels at my local @naturalfoodpantry and picked them up on a whim. They’re oat-base, gluten-free and free-from tons of the additives and preservatives in usual breads. They’re DELISH.

But complex carbs alone aren’t enough to feel full so I added some serious nut butter and hemp seeds for extra protein and healthy fats. That should do the trick for a bit!

Happy Sunday ❤️❤️ what are you whipping up in the kitchen today?
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