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Keto Chocolate & Pecan Cookies and Benefits of Soaking Nuts

17. December 2013|Martina|10

Cookies don't have to be full of sugar and other unhealthy ingredients - these cookies are perfect holiday treats!

I had a checklist when creating this recipe; it had to:

  • to be low in carbs & paleo-friendly
  • include coconut flour and coconut oil
  • taste as good as my mom's cookies!

The last one was quite challenging but I've been told they are delicious! :-)

Although I do post recipes for low-carb treats on my blog, I don't myself eat sweets that often. Like most treats, I wouldn't recommend eating too many of them, especially if you are trying to lose weight. This is, in fact, the main reason I don't include too many of them in my apps and book.

Preparation time:

 Hands-on:        30 minutes
 Overall:          2 hours 

Nutritional values per cookie:

Total Carbs1.9grams
Fiber0.98grams
Net Carbs0.92grams
Protein1.2grams
Fat6.2grams
of which Saturated4.1grams
Energy64.9kcal
Potassium41.8mg

Macronutrient ratio: Calories from carbs (5.7%), protein (7.7%), fat (86.6%)

Ingredients (makes 60 cookies):

  • 4 large eggs, free-range or organic
  • ¾ cup extra virgin coconut oil (160g / 5.8 oz), add ¼ cup if too dry (total 220g / 7.7 oz)
  • ½ cup Erythritol> (non GMO) or other healthy low-carb sweetener from this list (80g / 2.8 oz)
  • 15-20 drops liquid Stevia extract (Clear / Chocolate / Cinnamon)
  • ½ cup raw cacao powder (40g / 1.5 oz)
  • 1 cup fine coconut flour (120g / 4.2 oz)
  • 1 tbsp cinnamon
  • 1 bar dark 85% chocolate (100g / 3.5 oz)
  • 60 halves pecan nuts (90g / 3.2 oz)

Note: When looking for ingredients, try to get them in their most natural form (organic, without unnecessary additives).

Instructions:

  1. Crack the eggs into a bowl and whisk with melted coconut oil. Add Erythritol and stevia and mix in well. Erythritol doesn't dissolve unless heated. For best results, powder it first. Note: To boost the flavour, you can use chocolate or cinnamon flavoured stevia or add a tablespoon of natural sugar-free chocolate extract.
  2. Add cinnamon and cocoa powder.
  3. Mix in well using a whisk.
  4. Add the coconut flour and process well.
    Note: Sifting the coconut flour through a strainer will help you avoid hard lumps from getting into the pastry.
  5. Place the dough into a plastic foil and in the fridge to harden for at least 1 hour.
  6. After 1 hour, preheat the oven to 175 C / 350 F. Using the foil or two sheets of parchment paper, roll the dough out until it's about ¼ inch / ½ cm thick.
  7. Use a cookie cutter to create your shapes. I used a 2 inch / 5 cm cookie cutter.
  8. Place the cookies on a baking dish lined with parchment paper leaving little gaps between each cookie. Roll the remaining dough and repeat until all the dough is used up.
  9. Place in the oven and bake for 10-12 minutes. When done, remove from the oven and let them cool down. Make sure that the they are completely cool before you add the chocolate topping.
    Note: Coconut flour tends to burn faster than regular wheat four. Keep an eye on the cookies to prevent burning!
  10. Melt the chocolate in a water bath. Using a small ¼ tsp measuring spoon, pour the chocolate on top and press the pecan halve in. If you have any chocolate left, just spoon it on top of the pecan halves.
  11. Transfer to a serving plate when the chocolate is completely solid.

Why try soaking nuts

Some people have digestive issues when eating nuts. It's actually not that rare. However, it's not always caused by an allergy and they don't have to stop eating them.

There are "anti-nutrients" such as lectins, phytates and enzyme inhibitors that seem to be the reason for many people having digestive issues when eating raw nuts. While roasting helps to reduce the "anti-nutrients", soaking the nuts first is even more effective.

Soaking and dehydrating not only makes nuts deliciously crispy, but their nutrients are better digested and absorbed by your body.

Pecan nuts need to soak for at least 6-8 hours, cashew nuts 6 hours and hard nuts like hazelnuts or almonds 8-12 hours.

Simply place them in a bowl, cover with water and leave them to soak overnight. Drain and spread on a baking sheet lined with parchment paper and dehydrate at 55-65 C / 150 F for 12-24 hours, turning them occasionally, until completely dry. When done, store in an airtight container.

If you're looking for more recipes for the upcoming festive season, try my Healthy Low-carb Marshmallows!

Comments (10) -

Lilly 12/18/2013 4:02:12 PM #
Lilly

Now, my Xmas will be a lot "sweeter"! Thanks

Reply

Martina @ KetoDiet 12/18/2013 8:03:26 PM #
Martina @ KetoDiet

You're welcome! Smile

Reply

Carolyn 12/19/2013 1:18:14 AM #
Carolyn

Hi, it's Carolyn from All Day I Dream About Food. Would you mind if I included these on a round up on A Sweet Life magazine? It will just be the photo and link back to your recipe.

Thanks!

Reply

Martina @ KetoDiet 12/19/2013 4:32:57 PM #
Martina @ KetoDiet

Of course, thank you!

Reply

Jeanette 12/27/2013 1:24:05 AM #
Jeanette

So sating! I didn't eat as many as I would of regular cookies. I think it's the coconut flour. Delicious!

Reply

Martina @ KetoDiet 12/28/2013 1:25:18 AM #
Martina @ KetoDiet

Thank you Jeanette! They are very sating. It's the amount of fat, protein and fibre Smile

Reply

John 12/28/2013 9:52:56 PM #
John

You should consider making the app for the App Store for Macs. I would definately buy it.

Reply

Martina @ KetoDiet 12/29/2013 12:50:30 AM #
Martina @ KetoDiet

Thank you John! We've been working on a universal app for the iPhone and iPad for the last few weeks. It will take some time but we definitely have plans for more platforms.

Reply

eastiemama 1/5/2014 1:13:45 AM #
eastiemama

These turned out super dry for me.  Followed the recipe exactly.  The coconut flour seems like a lot, don't you use about 1/3 less than regular flour?  I like the idea...but would try again with less coconut flour, or maybe add some almond flour to help keep the moisture.

Reply

Martina @ KetoDiet 1/5/2014 5:33:43 PM #
Martina @ KetoDiet

Thank you for your feedback! I'll put that in a note in the ingredients list. Mine were fine but if they are a bit too dry, I suggest you add 1/4 cup coconut oil or remove some coconut flour. Although I usually use just 1/3, in this recipe I used 1/2 of the amount of regular flour. It may also be dry if cooked for longer - first time I made them, I baked them for 15 minutes and they lost a lot of the moisture. I think the time also depends on the oven.

Reply

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