Testimony of the Day

“OK…I realize this might be a little premature but here goes…I laughed yesterday! That is one thing that I noticed and really missed…I never laughed! So sad! I don’t even have all my supplements yet…still waiting on one. Sleep is  better…about to try two patches of melatonin you suggested.

I’m pleased with the changes I’m seeing! Thank you! Kaye”

To get started on your path to health and healing, click HERE. I’d be honored to help you too!

cake

Coconut Sugar

Coconut sugar is a sweetener that has become very popular in the past few years. Man, I get a million questions about this sweetener. This sugar is derived from the coconut palm tree and is hyped as being more nutritious and lower on the glycemic index than sugar. Coconut sugar is made in a two-step process:

1. A cut is made on the flower of the coconut palm, and the liquid sap is collected into containers.
2. The sap is placed under heat until most of the water in it has evaporated.

Coconut sugar does maintain some of the nutrients found in the coconut palm. It is difficult to find exact data on this, but according to the Philippine Department of Agriculture, coconut sugar contains several nutrients.[39] Most notable of these are the minerals iron, zinc, calcium, and potassium, along with some polyphenols and antioxidants that may also provide some health benefits. The reason it is lower on the glycemic index is because it also contains a fiber called inulin, which may slow glucose absorption.[40]

Even though coconut sugar does contain some nutrients, you’d have to eat a ridiculous amount of it to really get any benefits from these nutrients. You would get a lot more from non-sweet foods. Coconut sugar has the same amount of empty calories as table sugar.

One of the big contributors to the aging process and development and perpetuation of degenerative diseases is Advanced Glycation End Product (AGEs) glycation. Glycation is where a chemical reaction occurs between proteins and either sugars, lipid peroxidation products (free radicals from oxidative damage), or the breakdown products of sugar. So sugar plays a big role in glycation as does oxidative damage (think PUFA oils and sugar inflammation). Glycation is the forming of sort of a crust around our cells. Many different studies have shown that this crust contributes to a wide range of diseases including diabetes, Alzheimer’s, heart disease, asthma, stroke, cataracts, glaucoma, PCOS, autoimmune disease and much more. So what role does fructose play here? Studies have shown that fructose enables glycation reactions ten times more rapidly than glucose!

So again, you may be thinking, “OK Maria, if I want to sweeten something a little, I will use coconut sugar since it seems less harmless than honey.” No! Let me surprise you with a tidbit: even though I see claims all over the web that coconut sugar is commendably fructose-free, 70 to 80% of it is made of sucrose, which is half fructose (and half glucose)![41]  This essentially means that coconut sugar supplies the same amount of fructose as regular sugar, gram for gram.

Fructose can only be metabolized by the liver; glucose on the other hand can be metabolized by every cell in the body. Fructose raises triglycerides (blood fats) like no other food. Fructose bypasses the enzyme phosphofructokinase, which is the rate-limiting enzyme for glucose metabolism. Fructose is shunted past the sugar-regulating pathways and into the fat-formation pathway. The liver converts this fructose to fat, which, unfortunately, remains in the liver = FATTY LIVER DISEASE. Consuming fructose is essentially consuming fat! This is why I see so many children with fatty liver disease…they aren’t drinking alcohol, they are drinking sodas, juices and consuming too much fructose!

As long as you understand just how detrimental fructose is not only to your waist line, but also to the overall health of your cells and liver, you see that coconut sugar should be avoided.

cake

The liver governs how efficiently we lose weight as well as governs our moods. It can become congested from not only the fructose and sugar you eat, but all of the make-up and soaps you use on your skin! I had one client who had her liver enzymes go back to normal once she ditched all of the lotions and make-up products she was using! It is important to look at what you are putting on your skin too! It all gets absorbed by the liver. Instead of store bought lip balm, how about making this “healthified” lip balm for your Valentine? Click HERE to find ingredients.

cake

Read more about fructose and liver health in my new book Keto-Adapted.

If you would like to help out a small family, rather than large business, I am happy to announce that you can now get my books as a high quality ebook that works on any platform. Plus, most of the profits don’t go to Amazon or apple! Click HERE or select “My Books” above to get your copy now!

Click HERE to get a limited edition of the Hard Cover.

Click HERE to get a soft cover.

Thank you all for your love and support!

 

cake
Fun with the boys at the apple orchards and pumpkin patch.

It may surprise you to find out that one of my favorite hobbies is to bow hunt with my dad. Ever since I was 12 years old, he would stick me in my deer stand and we would spend the evening with nature. My dad was a very busy man when I was a child, so taking up bow hunting was a way for me to spend time with him.

I have seen everything from big bears to fissures in my deer stand. A few years ago, my dad even had 2 bear crawl up the tree he was in and all he had was his bow and arrow! Yikes!
My mom always packed our dinner and she always included an apple dessert. She makes the best apple bundt cake! But I have to say for a sugar free, gluten free, dairy free cake, this one is pretty awesome!
cake


Fun Fact!  Did you know that one granny smith apple has 29 net carbs with 26g of sugar. A KitKat has 26g net carbs with 20g sugar! I am not saying an apple is the same as eating a KitKat, but I want to help open eyes up to the sugar in foods. In our paleo days, an apple was a dessert. Now we eat fruit and fruit juices in abundance. We need to treat fruit as a dessert. 

cake
FYI: For those of you who are nut-free or have kids in “nut-free” schools, coconut flour is technically a fruit, not a nut! Yahoo!



“HEALTHIFIED” APPLE BUNDT CAKE
CAKE:
3 cups blanched almond flour OR 1 cup coconut flour
1 TBS baking powder
1 TBS cinnamon
cake1/4 tsp nutmeg
1 tsp Celtic sea salt
2 cups Swerve (or Just Like Brown Sugar and 2 tsp stevia glycerite)
1/2 cup coconut oil or butter
4 eggs (8 eggs if using coconut flour)
 cup brewed apple tea (4 tea bags)
2 tsp vanilla or apple extract
GLAZE:
1/2 cup brewed apple tea (1 tea bag) OR 1 tsp apple extract
1/2 cup coconut oil
1/2 cup confectioners Swerve (or powdered erythritol and 1/2 tsp stevia glycerite)

 Preheat oven to 350°. Brew apple tea in boiling water and set aside. Grease a 12-cup bundt pan and set aside. In a medium bowl, whisk together the coconut flour, baking powder, cinnamon, nutmeg, and salt. Set aside. In the bowl of a stand mixer, combine sweetener, oil, apple tea, eggs, and vanilla. Mix to combine. Then add the flour mixture and combine once again. Pour into prepared Bundt pan and bake for

cake

This recipe also makes great mini apple donuts! Click HERE.

1 hour, or until a toothpick comes out of the cake clean. While it bakes, prepare the glaze. In a medium sized bowl, place the 1/2 cup brewed tea, 1/2 cup coconut oil (it will melt in the hot tea), and confectioners Swerve and mix well. Set aside to cool a bit before spreading over cake.

Cool the cake in the pan for 10 minutes, then invert onto your serving platter. Top with glaze.  Another option for serving this cake would be to finish it with a simple dusting of powdered Swerve once it is cool. A dollop of slightly Swerve-sweetened whipped cream or a scoop of “healthified” apple crisp ice cream! Makes 12 servings.

NUTRITIONAL COMAPRSION (per serving)

Traditional Apple Cake = 523 calories, 27g fat, 4g protein, 66.3g carbs, 2.1g fiber (64.2 effective carbs)
“Healthified” Cake = 245 calories, 22g fat, 5g protein, 6.7g carbs, 3.7g fiber (3 effective carbs)cake

cake
A beautiful walk around the orchard.

98 Comments

  • Anonymous says:

    Great pics, the boys are really growing fast. Love the one of them hugging each other!
    This apple cake looks delicious. I have peach tea and I think I’m going to try the recipe using the peach tea.
    Mimi

  • Vanessa says:

    Love the pictures of you and your adorable little boys! I am sure the cake is great as well. 😉

  • Jennifer says:

    Aaaw, love the pics. So very sweet! You look lovely, Maria, and so content. The cake looks and sounds delicious!

  • GiGi says:

    Hi Maria,
    Just want to make sure I understand your recipe…we can use 3 cups of almond flour OR 1 cup of coconut flour to make this cake?

  • Anonymous says:

    Maria,
    I love all your recipes! But one of the things I miss the most eating this way is cereal! Especially Cheerios! Is there anyway to make an apple cinnamon cereal using this recipe? I know you have recipes for captain church berry, but I’m dying for a apple cinnamon Cheerios or honey nut Cheerios!

  • I gotta say your moms are always beautiful for their children and certainly beauty brings beauty whether it’s for food or life. I think the cake recipe can bring smile for anyone. By the way, your pic is so nice. Love you and God bless you guys!

  • DitaMac says:

    Love your recipes. They are so yummy. Can I substitute SF Apple Cider Mix for the Apple Tea?? I don’t have those tea bags. Your little boys are really sweet!!

    • I haven’t seen many mixes that don’t have junk in them. Here is the ingredients for the first one that came up (alpine) when I google it. Yikes!
      Ingredients
      Maltodextrin, Malic Acid, Apple Juice Solids (Contributes A Trivial Amount of Sugar), Caramel Color, Aspartame (Phenylketonurics)

  • Anonymous says:

    Could I sub sf apple cider for the tea?

    • I haven’t seen many mixes that don’t have junk in them. Here is the ingredients for the first one that came up (alpine) when I google it. Yikes!
      Ingredients
      Maltodextrin, Malic Acid, Apple Juice Solids (Contributes A Trivial Amount of Sugar), Caramel Color, Aspartame (Phenylketonurics

  • Awww looks like fun! I love your crazy curls and you look so happy and the boys look like they adore each other and are totally adorable too! This looks so good! I was thinking too, I made apple turnovers at work the other day-ya I know but pays the bills lol. But they were with the pie crusts, apples, cinnamon, sugar, lemon juice, vanilla. Wonder if I could make them with one of your doughs and chayotes and sweetener and that-always thinking of ways to convert things now. Need to make a menu for the month so getting ideas 🙂 In a horrible custody battle now but gathering some things to make my son some great recipes and treats while he’s here-brings me a little joy in this devestating situation. But anyways you guys are adorable and this makes me want to go to a pumpkin patch and try this cake soon! Thinking of making some low carb desserts for Thanksgiving to bring over-maybe at least 1 so we’ll see which and see what others think 🙂

  • Joanna says:

    Looking forward to trying this recipe out, as I look forward to all your baking suggestions! Photos of your cute sons reminded me that I wanted to ask your advice about Ethiopian food. I’ll be moving to Addis Ababa for work next year (for 3 years), and it’s going to be a LOT harder to find some of the alternative baking ingredients that I’m accustomed to. What is your view of traditional Teff flour? Some people say it’s nutritional profile is better than the average grain. And do you think the fermentation in Injera makes it an acceptable compromise? Any advice on what you ate in Ethiopia would be most welcome!

    • Thank you! The thing we liked the most in Ethiopia is Doro Wat. Chicken, butter, onion and spice with hard boiled eggs. Yum! I posted a recipe on my facebook page yesterday for it. 🙂 Teff does have a lot of fiber, but it still has a lot of carbs. I avoided it while there. The people there are the kindest and most affectionate of anywhere I have ever been. Good Luck! 🙂

  • Anonymous says:

    Dear Maria,

    I bought your book ‘Secrets to a Healthy Metabolism’ and (later, your cookbook ‘Nutritious and Delicious’) about 2 years ago, I read your book and have to say I loved your scientific and logical approach to eating healthily. Before I started your principles and tips I was 5 stone overweight and constantly tired. Now, I have lost over 5 stone (and kept it off for almost a year!), feel really energetic and have achieved huge academic success in my studies!

    The fact that your blog gives free, healthy recipe which people can enjoy while improving their lives is something really special! I wanted to thank you for your help and the way in which you have transformed my relationship with food but also my life!

  • ashley mae says:

    Hi maria, what probiotics brand do you reccomend for tomach problems?
    sorry tmi, but I just been really horrible with stomach aches etc..

    thanks

  • carol says:

    Such great pics. Thanks for sharing them with us. I see that you make donuts from this recipe.

    Do you think it would make good muffins?

    Any changes that would need to be made?

    Do you prefer this w the almond or coconut flour?

  • carol says:

    Would this need any changes to be made into muffins?

    What is the texture difference between the almond and coconut finished product?

  • Kelly says:

    I just made these exactly as directed in a donut pan, mini donut pan, and a mini muffin pan. All of them stuck and crumbled. I’ve never had that happen to me every. I am so disappointed since this recipe took 2 1/2 cups of expensive swerve 🙁

  • Anonymous says:

    the same thing happened when I made these in my donut pan—they stuck and crumbled. Taste was wonderful but had to eat in chunks……any suggestions?

  • Anonymous says:

    Can’t wait to get the apple tea and try this cake. After 5 months of elmininating sugar and most carbs, we still “think” we need that sweet indulgent every day. I’m sure it’s more of a habit than an actual craving but recipes like this sure help.

    My favorite recipe is the cinnamon rolls. I make them on the weekend for my husband to have for weekday breakfasts with an additional protein. It makes him feel he’s not dieting–something he knows nothing about. He is 65 yrs old, works outdoors all day, 5’8″ weighing 128 lbs. He lost weight when we began the healthified way and it is hard for him to gain the weight back. He was pre-diabetic at his March check-up so that’s why we went sugar-free and eliminated most bad carbs. Your info has made us realize where those carbs come from–after years of being mis-informed about most fruit and whole grains and low-fat products.

    Thanks again for the yummy recipes which helps keep us on track. Any advice on gaining weight?

  • RivkaL says:

    I made this tonight and I’m incredibly pleased. Never has a low carb cake (and Bundt cake! who woulda thunk!)tasted so rich ad moist. however, I used Wissotzky apple delight tea and maybe it was that but it tasted slightly too sweet to me. I think it also could have been because I used Swerve powdered in the blender rather than confectioner’s Swerve for the glaze. Next time (and there definitely will be a next time!) I think i’ll use less sweetener and actually buy the Tazo brand. Another wonderful recipe, Maria, thank you!!

  • Anonymous says:

    I just made this in muffin tins using raspberry passion tea and OMG it is yumtastic! Thank you so much you are brilliant – now if I can stop eating it!

  • I could not get the Tazo tea locally so I went with Celestial Season Apple Cinnamon and the flavor was wonderful. Unfortunately, it was stuck to the Bundt and made a crumbled mess. Was the butter supposed to be melted or just softened because my tea had cooled by the time I was ready to make the cake. I used coconut flour and 8 eggs. Does it need the 10 minutes to rest out of the oven in order to set up?

    Thanks

  • BeckyI says:

    Loved these!! So good! Made them as muffins and it worked perfectly. Even found the tea he at Safeway for only $3.99, extra bonus :). Thanks for all you do Maria!!

  • Gary says:

    First, my wife made the apple cake with one change, she added two real apples to it. Second it stuck to the pan, so it looks bad. Third the glaze didn’t turn out. Fourth, OMGs!!!!!!!!!!! That is the best cake I’ve ever tried! Thank you so much!

  • Anonymous says:

    Am baking this right NOW! I did not use apple tea tho, I used a blueberry, it’s what I had on hand.
    And just an “aside” … I realised this morning that my vitamin B12 has sugar in it! I ask myself WHY?????? I could rant, but am sure you all could rant about how they sneek that stuff into everything.
    Thank you Maria for the lovely smell coming from my kitchen. And thank you for all the great advice and good food.
    Peace.
    Sula

  • Amy says:

    I made this this weekend and my family and I were so pleased. Eveyone needs to try this. This is a keeper.

  • Trisha says:

    I second Gary’s comments above. I made this last night. The top part stuck to the bundt pan, so it isn’t much to look at to serve to my family, — BUT, the taste was great. I detected some strange but small aftertaste, not sure if that is the tea or the Swerve. could be either. another BUT, is that my husband liked it. My 14 mo old LOVED it and my preschoolers also liked, but my husband is tougher to please. He isn’t against low carb items but desires it to be closer to the texture of things made with regular ole flour – and this passed for him because the part that did not stick to the pan? actually had a crisper outside like a bundt cake might normally. I might have to make a second for my sisters and mom to test out today. Good thing it’s easy to whip up too !!

  • Trisha says:

    tried a second time today. I used 3/4 cup tea (with three tea bags) and I think I cooked it longer. this time it came out of the pan great !! but was definitely drier. I can’t do it again right now, as my belly can only take so much cake 🙁 but I think there must be a happy medium between the two things I did.

  • Beulah says:

    Made these today as regular sized doughnuts in our wilton doughnut pan and they were fabulous! They came out of the pan perfect and the taste is divine.
    Thanks Maria you are a genius!

  • jdeezy says:

    I cut the recipe in half and made this last night in my donut pan and they turned out wonderful! I made the glaze, but I don’t think they really need it. Fabulous!! Thanks Maria!

  • jdeezy says:

    I cut the recipe in half and made this in my donut pan. Fabulous! I made the glaze too, but I think the donuts are perfect plain. Moist and sweet and yummy. Thanks Maria!!

  • France says:

    Maria! I was reading this and am always interested in Nut Free info (not for our family, thankfully!) and I think you got this one backwards perhaps: “FYI: For those of you who are nut-free or have kids in “nut-free” schools, coconut flour is technically a nut, not a fruit! Yahoo!”
    Isn’t a coconut a *fruit*, and *not a nut*? I thought coconut was OK for “nut free” schools? I can’t tell if your “yahoo” is sarcastic or enthusiastic *giggle* Thanks again for the great recipe! Just made buns out of your pizza dough recipe, we love the addition of parmesan and Italian spices! Yum! and I have a protein bread in the oven, and made nut joys last night (DH loves them! and the girls are warming up to their “not quite store bought chocolate” taste, and … your nutella, to my surprise, was a HIT! I think they like the idea that mummy doesn’t frown when they want Nutella anymore! As a matter of fact, I have more roasted nuts I should go turn into something yummy!… also… (gosh I can’t stop!) chocolate cream cheese philly just arrived on the shelves here in Australia… well, I found a recipe to make my own cream cheese (with quark, sour cream/creme fraiche, and butter) and that mixed with some of your Nutella and we have a homemade/healthified chocolate cream cheese!

  • Barbara says:

    Can these be frozen. Really keen to make batches of things that can be pulled out when needed. Thank you. Your photos are great….. My favorite time to visit the US…. Nobody does fall/ pumpkin patches/ Halloween as well as you all do!

  • lindsey says:

    What about using apple cider vinegar vs apple tea? My grandmother used to make apple cider doughnuts and we alwayd enjoyed them.

    • cemmerich says:

      You could try it. It will have a vinegar taste but you could compensate with sweetener to taste. 🙂

  • Jen says:

    I could not find Apple tea or flavorings. Was thinking of juicing a Macintosh apple and cut it down with water. Maybe add the shreddings back in to increase the fiber content? What do you think?

  • Carol says:

    Is your baking time for a convection oven to a traditional oven? I too have had “sticking” problems.

  • Jen says:

    Just made this up, came out of the pan beautifully! Taste and mouth feel is fantastic. Very moist cake, next time I am going to add some chopped walnuts. Thank you for this recipe it wil be done again soon 🙂

  • Elizabeth says:

    Hello Maria, thank you for this wonderful recipe! Is the given nutrition information for using coconut flour or if using almond flour?

  • Emillea says:

    Finally a successful keto baking session.

    I made this with cinnamon tea and banana extract. Topped with whipped cream + cream cheese with some banana extract.

    Yummmmm.

  • Jammie says:

    I just made this cake with coconut flour and it is FANTASTIC!!! straight from the oven, I might add, couldn’t wait to try it! 😉 Mine did stick a little too, but only the bottom(top when inverted). I do have one question: How is it suppose to be stored? In the refrigerator, or on the counter? Thank you again for such a wonderful recipe.

  • Jammie says:

    Store on counter or fridge? Thanks again 🙂

  • jodi says:

    maria, it looks amazing with the ice cream! which ice cream is on it in that pic??? is the recipe on the blog?

  • Anonymous says:

    I purchased your package on constipation this week, and you recommend being gluten & dairy free would help. I’m struggling knowing what to eat for breakfast. Like this recipe but it has eggs in it yet it is listed under dairy free? Could I still have something like this? Love your blog!

  • Randi says:

    Thanks for the recipe! I made this with coconut flour and altered the sweetener a bit…used a combo of Swerve, JLS and Xylitol + 2 t of stevia gl. They came out great. We made mini and regular sized donuts and left off the glaze. Yum! Also, couldn’t find apple Tazo so we used Tazo’s baked cinnamon apple tea.

    We’ll make these again!!

  • Sarah says:

    Wondering about splitting the difference and using both almond and coconut flour…

  • […] came through again! Check out her Apple Bundt Cake with Apple Glaze […]

  • Amber says:

    My son can’t have tea. Is there a way to take the tea out an substitute it?

  • Jeanne says:

    Holy cow! Just made this recipe ,with almond flour, into muffins- everyone loved it! I made a small tweak just for experimentation sake…I used one cup of swerve and 1/2 c. Of Xyla and 1/2 c JLS. oh, and because I wanted to use it, a rounded tablespoon of yacon syrup and 1/2 cup of chopped pecans. Delish!

  • […] Apple Bundt Donuts – from Keto Adapted […]

  • Layla says:

    your recipes look great but it is so difficult to use them without a print friendly button. Would you consider adding one to the website?

  • Frances says:

    I use half almond flour and half coconut flour, with six eggs. I bake in a 9×13 pan and frost with a combo of cream cheese, Lakanto sweetener, cinnamon, and chopped walnuts. It’s always a hit. Thank you for this wonderful recipe.

Sign Up For Our Newsletter!

Never miss a recipe or post! Also get exclusive Discounts and Coupons!