Shared by

Karly Blair
Holistic Nutrition Specialist
"Eat Whole, Live Whole"

The Best Healthy Sugar Cookies

the best healthy sugar cookie recipeMy 15 year old daughter loved making these cookies with me and decorating them herself.

We haven’t made sugar cookies for years since I wasn’t convinced that a healthy version would be good enough to be worth the effort. I was up for the challenge this year however and it ended up being well worth it! My daughter is looking forward to doing this project again next year along with full volume Christmas music.

The Best Healthy Sugar Cookies
 
Author:
Recipe type: Dessert
Cuisine: American
Yield: 2 dozen cookies
Cook time:
Total time:
 
I believe in combining whole food flours to achieve the ultimate taste and texture needed for most healthy cookies. Especially sugar cookies! They are delicate as they need to be just the right texture to not fall apart or loose their shape when transferring to the cookie sheet. This recipe is a winner because they shape out perfectly and taste so good too! Happy Holidays!
Ingredients
  • ¾ cup butter, softened
  • ¾ cup turbinado sugar OR 1 cup coconut palm sugar
  • 2 eggs
  • 2 tsp vanilla
  • 1¼ cup oat flour (grind up rolled oats in a vitamix blender) (use Gluten-free oats if needed) OR for Paleo use almond flour, blanched (honeyville brand) instead
  • 1 cup almond flour, blanched (honeyville brand is recommended)
  • ½ cup coconut flour
  • ½ tsp baking soda
  • ½ tsp sea salt
Instructions
  1. Preheat oven to 350F.
  2. Line your baking sheets with parchment paper.
  3. In a mixing bowl, add the softened butter and sugar of choice and mix together with beaters until well blended.
  4. Add the eggs and vanilla and blend together well.
  5. In a separate bowl, add the dry ingredients and mix together.
  6. Then add one cup of the dry ingredients at a time to the first mixture while beating with the beaters.
  7. Lay a piece of parchment paper on a clean counter and dust the paper with oat flour. Take some of the dough and place on the parchment paper. Flatten the dough and add more flour on top. Place another piece of parchment paper on top and use a rolling pin to roll dough out to ¼" thick.
  8. Use cookie cutters to cut into shapes.
  9. Use a spatula to transfer the cut-out cookies to baking sheets.
  10. Make a ball out of the remaining scraps and or add more dough and continue the process until the dough is all used.
  11. Bake them for 13 minutes in the oven for them to be a little soft and chewy or bake for 15 minutes to be slightly crispy. Just watch them closely as ovens can vary. They should be just lightly golden either way.
  12. Remove from the oven and place baking sheet on a cooling rack.
  13. Once they are completely cool, they are ready for frosting.

  14. Frosting recipe is still to come.

 

Scotch Eggs

Scotch Eggs _8506-2-592

I put this recipe together because it came up on the internet as a traditional Scottish dish. My brother Wayne discovered that our family has Scottish roots. After he traveled with his wife and family to Scotland finding the birth castle of my ancestor Alexander Arnott, we had a family party where we all wore plaid scarves, watched a presentation, and chowed down on everything as close to Scottish as we could.

Because our brother is obsessed with genealogy and is even willing to wear a skirt to our party we, decided to vote him the current Chieftain of the clan Arnott.

Because our brother is obsessed with genealogy and is even willing to wear a skirt to our party we, decided to vote him the current Chieftain of the clan Arnott.

Apparently Scotch eggs were invented in 1738 in London but the idea spread throughout Europe. Traditionally Scotch Eggs were breaded and fried but I thought it would be much easier to skip the breading and just bake them. Besides I’ve got Scottish, Danish, Swedish and English blood, so this is my melting pot version of Scotch Eggs. It also happens to be a version my Paleo ancestors would’ve liked as well.
Consider doubling the batch because they make great quick snacks and are awesome for lunches. They are know as “picnic eggs”, “snack eggs”, “egg bites”, “savoury eggs” or the like. You might find them in “British-style” pubs and eateries in the United States usually served hot with dipping sauces or can be found at some Renaissance Festivals.
I’m thinking this could also end up being a family favorite tradition for Easter.

Scotch Eggs
 
Author:
Cuisine: English
Yield: 8 eggs
Prep time:
Cook time:
Total time:
 
Ingredients
  • 8 eggs, pastured, hard boiled
  • 1 red bell pepper
  • 1 lb ground pork or chicken
  • ½ tsp Himalayan sea salt
  • 1 green onion or ½ tsp onion salt
  • 1 tsp minced garlic or ½ tsp garlic powder
  • 1-2 tsp No Salt Vegetable seasoning or seasoning of choice
Instructions
How to boil eggs without creating a greenish gray ring around the yolk:
  1. Place the eggs into a pan with an inch of cold water covering the eggs. Heat the water to a rolling boil.
  2. Immediately remove the pan from the heat, place a lid on it and let it sit to continue to cook for 10 minutes for this recipe because we want the yolk to be slightly soft.
  3. Set the timer for this so it doesn’t cook longer, making the yolk harder. We want to keep the egg hard enough to wrap meat around it but soft enough in the center so that as it bakes in the oven with the meat, it will not get too dry.
  4. Once it reaches the 10 minutes, pour out the hot water and replace with cold water and ice and let sit for a minute.
  5. Next remove the eggs from the water and crack and remove the shell.
  6. Set the peeled eggs aside to prepare the meat.
For the Meat covering:
  1. Remove the core from the red bell pepper and cut it up into chunks and place in a food processor with the blades in the bottom. I added the bell pepper because it is delicious, but it also helps keep the meat patty from sticking too much to your hands when trying to pat it around the egg.
  2. Add the ground pork or chicken, sea salt, cut up green onion, minced garlic and seasonings of your choice.
  3. Blend until it is well blended and smooth.
  4. Preheat the oven to 375 degrees.
  5. Lightly grease a cupcake pan with coconut oil.
  6. Take a handful of the seasoned meat mixture and make a patty in your hand by flattening it out. Place a boiled egg in the center of the meat and wrap the meat around the egg until it meets and seals together all around the egg. Add more meat if needed.
  7. Place the egg in a cupcake indent. Once all the eggs are in the pan. Place the pan in the oven and bake for 10 minutes. Remove from the oven and tilt the pan to remove excess liquids.
  8. Place back in the oven and bake for an additional 15 minutes. Remove from the oven and again, pour out excess liquids.
  9. Turn the eggs over in the indent and bake for another 5 minutes.
  10. Once they are done, you may eat them warm or let them cool off and eat at room temperature.

Photos by Karly Blair

Chocolate Chip Coconut Butter Bars

Chocolate Coconut Butter Bars

If you have ever tasted Coconut Butter you know it is an amazing taste sensation. Having said that, I also expect that not everyone is open nor agreeable to new taste sensations. I wouldn’t make this recipe for just anyone but for those already high up on the whole food living system, this recipe is truly loved and appreciated.

You can make your own Coconut Butter but I prefer to buy it because even with my high powered Vita Mix blender it seems to be a little bit smoother from the store.

Anyway, I love these bars because they are full of healthy MCT oils while just slightly sweet.

It’s hard to overeat these because they are so satisfying which is why I didn’t put it on the YIELD list. Your body will give you a natural signal letting you quickly know you are ever so happy and satisfied. They are full of fiber and oil from the coconut meat and not real sweet unless you add more than the recipe calls for. You can always add less or zero sweetener if you are way above everyone else on the Wholetarian chain. Reducing the honey and chocolate chips would make these into Keto-Wholetarian bars if you wanted.

This recipe can be made two different ways with the same ingredients. One way is to add the chocolate chips when the mixture is still slightly warm and spreading the top with the back of a spoon melting the chocolate into the top half of the bars. This is my favorite way and is shown in the photo above. The second is to add the chocolate chips after the mixture is completely cool as in the photo below.

Chocolate Chip Coconut Butter bars

Coconut Butter Bar Blondies

Healthy coconut butter bars

Using a zip lock baggie to line uncooked bars creates less waste as the baggie is completely reusable. Just wipe off any remaining oil.

Chocolate Chip Coconut Butter Bars
 
Author:
Yield: 12
Prep time:
Total time:
 
I usually double this recipe because it stores so well in the freezer. Then I use a 9"x13" glass dish instead of the 8"x8".
Ingredients
  • 1 cup coconut butter
  • 3 Tbsp coconut oil
  • 2 Tbsp raw honey (add more or less as desired)
  • 1 Tbsp maple syrup
  • 3-4 drops of liquid stevia (optional for added sweetness)
  • 1 tsp vanilla extract
  • 1 pinch sea salt
  • ⅛ cup mini dark chocolate chips (gluten-free and Vegan if needed)
  • ⅛ cup mini dark chocolate chips to sprinkle on top (gluten-free and Vegan if needed)
  • ¼ cup pecans, chopped
  • ¼ cup slivered almonds
  • ⅛ cup slivered almonds to sprinkle on top
Instructions
  1. If you are making this in the winter time and your coconut butter is too stiff to scoop out of the jar, place the jar in a pan of hot water on low heat on the stove. The water should be below the lid enough that you can remove the jar with oven mitts.
  2. When it becomes liquid enough, stir and measure the1 cup coconut butter.
  3. I like to use a double boiler pan for recipes like this. It will keep you from accidently getting the mixture too hot. But you can use a heavy small pot to do this step if you prefer.
  4. When using the double boiler: Put 2-3 inches of water in the bottom pan and heat to med-high, where it is just a med-low boil.
  5. Place the 1 cup coconut butter in the top pan.
  6. This step is necessary to liquefy the ingredients together.
  7. Add the 2 Tbsp raw honey, 1 Tbsp maple syrup, optional 3-4 drops of stevia, 1 tsp vanilla, and 1 pinch of sea salt.
  8. Mix all ingredients together with a spoon or fork. The mixture might curdle a bit but its okay. You’re not cooking this, just warming it up enough to mix everything together well. Remove from the heat as soon as it is mixed together.
  9. If you want it chocolate flavored, add the ¼ cup dark chocolate chips while it is slightly warm so the chips will melt. Otherwise wait to add the chocolate chips in at the end when it is completely cool.
  10. Line an 8”x8” pan with a gallon size plastic zip-lock baggie because it is re-usable. Otherwise use parchment paper..
  11. Pour the mixture into the lined pan. And spread evenly around.
  12. Sprinkle the remaining nuts and or chocolate chips on top and lightly pat down so that they will stick to the bars.
  13. Freeze for at least 30 minutes to solidify the bars.
  14. Remove from the freezer and remove the bars by grabbing on to the baggie or parchment paper and lifting the slab out.
  15. Place on a cutting board and break them into pieces or let it rest a bit until it is soft enough to cut into squares.. Store in the refrigerator or freezer in an air-tight container.

Photos by: Karly Blair

Best Cauliflower Pizza Crust

Wholetarian Cauliflower Pizza Seriously, this is a good pizza crust recipe and definitely the best cauliflower pizza crust I have ever tasted. I had tried some healthy pizza recipes before and ended up throwing them away. They just didn’t make the cut for me and my family. I didn’t want to even attempt to tweak the recipes to make a better one until I realized that sooner or later it just had to be done. I bucked up and just did it and I’m so glad because now we are hands down in agreement as a family that these are worth making and eating over and over again.

I wanted to go with a healthy cauliflower vegetable base and of course gluten-free. But I figured I would need to add just enough almond meal/flour to get it to hold together well but not so much that it would taste grainy. I also used some arrowroot powder to help it make it more crispy. All the recipe reviews for cauliflower pizza crusts I knew of said that they couldn’t make them crispy enough in the middle so they would have to eat it with a fork. They all claimed that they were delicious but quite soggy in the middle. So with some ingredient changes and using a pizza pan with holes in it for ventilation, I was able to find a way to make the crust stiff enough to eat with your hands rather than a fork.

You will need:

  1. A food processor to chop the cauliflower up into fine pieces
  2. A milk bag or cotton cloth to “milk” the liquid out of the cauliflower
  3. Parchment paper
  4. A pizza pan with holes for ventilation to help the pizza crust bake well enough

All these items are well worth investing in if you are going to make eating healthy a long term lifestyle.

using a milk bag to make cauliflower pizza crust

Squeezing the liquid out of finely chopped cauliflower “snow” using a milk bag.

Please don’t freak out over this step. A milk bag doesn’t cost much and it is well worth it! But you can use a dish cloth if you want.

Healthy cauliflower pizza crust recipe

Here the pizza dough is spread out on the oiled parchment paper on the ventilated pizza pan and ready to go in the oven.

Image of Healthy Cauliflower Pizza crust

After the first 20 minutes in the oven and ready to be flipped over and the parchment paper removed to go back in the oven to bake on the other side.

Cauliflower Pizza crust on a ventilated pizza pan

Here the crust has been flipped over and the parchment paper has been removed. It was baked again for 10 minutes.

Now its ready for the toppings.

You can make extra pizza crusts to freeze to make pizza making fast and easy next time around. You’re going to have to use a 2 gallon zip-lock bag for the full size pizza or you can make two single size pizzas and place parchment paper between them and freeze in a 1 gallon zip-lock baggie.

Fiorucci Natural Pepperoni slices Wholetarian approved Pepperoni slices.

Best Cauliflower Pizza Crust
 
Author:
Yield: 2-4
 
Makes 1 12" round pizza
Ingredients
  • wPizza Crust:
  • 1 egg
  • 1 head of cauliflower to make 2 cups finely chopped and squeezed cauliflower flour (requires a milk bag or dishcloth)
  • ½ cup almond meal/flour
  • 2 Tbsp of arrowroot powder (or use almond flour)
  • ¼ cup shredded mozzarella cheese (omit for Paleo or Vegan)
  • ½ tsp oregano, basil or Italian seasoning
  • ¼ tsp garlic powder
  • ½ tsp salt
  • Traditional Pizza Toppings:
  • Tomato pizza sauce (I like to use pre-made Muir Glen Organic pizza sauce in a glass jar)
  • Shredded mozzarella cheese (not traditionally Paleo or Vegan)
  • Pepperoni slices (not Vegan)
Instructions
  1. In a med-large mixing bowl, add an egg and whisk with a fork.
  2. Chop cauliflower into chunks and place in a food processor with the cutting blade on the bottom. Blend it until it turns to the size of snow. Don’t blend it pass this point or it will turn into a puree.
  3. Place the snow-like cauliflower into a “milk bag” and squeeze out as much liquid as possible. If you don’t have a milk bag then you can use a dishcloth.
  4. If you can’t squeeze out any water, you haven’t blended it fine enough.
  5. It’s also easier to squeeze out the water in smaller batches.
  6. Next, measure 2 cups of packed dry cauliflower along with the remaining ingredients.
  7. Preheat the oven to 375 degrees.
  8. Place parchment paper on a pizza pan that has holes in it.
  9. It’s critical that you coat the parchment paper with coconut oil all the way out to the area you are going to spread the pizza out to. If you don’t, the dough will stick to the parchment paper and you will loose half of your pizza crust.
  10. Place the pizza dough mixture out on the oiled parchment paper and spread out the dough and shape with your hands until it is about a ½ inch thick.
  11. Place it into the middle rack in the oven and bake at 375 degrees for 20 minutes.
  12. Then remove the pizza from the oven and take the parchment paper and flip the crust over on the pizza pan and peel off the parchment paper.
  13. Place the pizza back into the oven and bake an additional 10 minutes.
  14. Then remove it from the oven.
  15. Turn the oven up to 450 degrees.
  16. The crust is now ready for your desired pizza toppings.
  17. Once the toppings are on, place the pizza back into the oven and bake at 450 degrees for another 6-8 minutes to heat up the toppings.
  18. When it’s done remove from the oven and let cool for 5-10 minutes to be able to handle it with your hands.
  19. Slice and serve.

Photos: by Karly Blair

Cream of Prevention Soup

Cream of Cancer Prevention Soup recipe

This soup is absolutely amazing! I’ve replaced the creamy white sauce traditionally made with butter, milk and flour and made a sauce out of onions, garlic and cauliflower that tastes so similar that you won’t believe it until you try it.

Its not only delicious but has some of the top cancer prevention vegetables you need in one bowl of soup.

Cream of Prevention Soup
 
Author:
Yield: 4
 
Ingredients
Creamy Base made of cancer prevention vegetables:
  • 2-3 Tbsp coconut oil
  • 1 large onion, chopped
  • 2 Tbsp garlic, diced
  • 1 head of cauliflower, chopped
  • 4+ cups bone broth or vegetable broth
  • 2 tsp of sea salt
Even more cancer prevention vegetables added:
  • 3 carrots, chopped
  • 1 broccoli stalk, chopped
  • 2 kale leaves, chopped
  • 2 large mushrooms, chopped
  • ground pepper to taste
  • ½ tsp turmeric powder (optional)
  • Chia seeds or hemp seeds to sprinkle on top (optional)
Instructions
  1. Chop the onion.
  2. Heat the coconut oil in a large heavy soup pot to medium high heat and add the chopped onions.
  3. Saute the onions for 3-4 minutes just before they turn slightly golden brown.
  4. Add the diced garlic and sauté for just 15-30 seconds or so.
  5. Add 2 cups of broth.
  6. Chop up the cauliflower and add to the pot.
  7. Bring the broth up to a light boil to cook the cauliflower about 3-4 minutes.
  8. When the cauliflower is soft, pour this mixture into a blender and pour 1 cup of broth into the hot pot.
  9. Blend the mixture in the blender until smooth.
  10. Pour this mixture back into the pot.
  11. Pour 1 cup of broth into the blender, blend and pour the broth into the pot. This is to help clean out all the thick cauliflower sauce that was left in the blender.
  12. Add 2 tsp of sea salt.
  13. Now you have your creamy soup base for any type of soup that you want.
  14. Heat this mixture up to lightly boiling and add any vegetables you like. In this recipe I used super cancer prevention vegetables!
  15. Chop up the carrots and add to the pot.
  16. Let this simmer for 4-5 minutes.
  17. Chop the broccoli up and add the stems first to the pot and let cook for 1-2 minutes, then add the chopped broccoli tops.
  18. Let this simmer for 2-3 minutes.
  19. Chop up the kale and mushrooms and add them to the pot.
  20. Let this simmer for 1-2 minutes and its done.
  21. Use caution adding turmeric. It is a spice that some people aren’t used to and may not like.
  22. Add ground pepper to taste
  23. Add more broth if its too thick.

 

Photo by: Karly Blair

Holiday Pumpkin Cake

Wholetarian Pumpkin Cake

Holiday Pumpkin Cake
 
Author:
Yield: 8-12
 
This recipe makes 1 -9”x13” cake pan or two 9” round cake pans or can be made into any size cupcakes. For the four tiered cake shown here, I made two batches. With the first batch I poured the batter evenly between three 9” round pans. With the next batch I filled the fourth 9” pan to the same level as the other three and then I made cupcakes with the remaining batter. This works perfectly because then you can enjoy some cupcakes right away instead of having to be tortured waiting for the time to serve the cake. My plan was to freeze the rest of the cupcakes for quick treats but there wasn't any left. Use a glass baking dish and grease the bottom with coconut oil. When using round pans in which the cake needs to be removed to stack, take the pan and place over parchment paper. Draw around the pan with a pen or pencil. Then following just inside of the line, cut out the parchment paper. Grease the bottom and sides of the pan with coconut oil, then place the parchment paper on the bottom.
Ingredients
Wet ingredients:
  • 1 ripe banana, mashed with a fork
  • 1 cup pumpkin puree
  • 4 eggs
  • ¾ cup maple syrup
  • ¼ cup coconut oil, liquid form but not hot
  • 1 tsp vanilla extract
Dry ingredients:
  • 1 cup almond flour
  • ½ cup arrowroot powder
  • 1 tsp baking soda
  • ½ tsp baking powder
  • ½ tsp salt
  • 1 tsp cinnamon
  • ¼ tsp nutmeg
  • ¼ tsp cloves
Optional:
  • ½ cup chocolate chips
Instructions
  1. Preheat oven to 350.
  2. Prepare the coconut oil to a liquid state. You can heat it up in a small bowl very briefly in the microwave but make sure it is not hot when adding or it might cook the eggs.
  3. In a mixing bowl, beat together the wet ingredients with a hand mixer until well blended.
  4. Next add the dry ingredients and blend well together.
  5. Stir in the chocolate chips if using.
  6. Pour cake batter into desired size greased pan or pans greased and lined with parchment paper.
  7. For cupcakes, you can use cupcake liners or just grease the cupcake pan with coconut oil.
  8. Bake at 350.
  9. For a 9”x13” pan bake for 28-30 minutes.
  10. For 2– 9” round pans bake for 15-20 minutes.
  11. For medium sized cupcakes 15-20 minutes.
  12. Check to see if they are done by sticking a knife in the center to see if it comes out clean.
  13. Once they are done, remove from the oven and let cool on a cooling rack.
For the pans with parchment paper:
  1. Let cool on a cooling rack for 10 minutes. Use a sharp knife to cut around the edges of the cake pan to make sure the cake is not stuck to the sides of the pan.
  2. Then flip the pan quickly over onto the cooling rack. Remove the pan and when it is cool enough to touch, then carefully remove the parchment paper from the cake.
  3. Frost with Whipped Real Cream or Whipped Coconut Cream frosting.
  4. I doubled the frosting recipe using 4 cups of heavy cream to cover the four layered cake shown here.
Sprinkle the top with any of the following:
  1. Fresh pomegranate seeds
  2. Macadamia nuts or nuts of choice
  3. Chocolate chips
  4. Chocolate covered nuts or seeds
  5. Lemon zest
  6. Sprinkle lightly with powdered cinnamon and then place three cinnamon sticks on top

Whole Food Pumpkin Cake

See our recipes for Real Whipped Cream or Whipped Coconut Cream frosting.

 

Photos by: Karly Blair

GF “Ramen Burger” Buns

Healthy Alternative the the Ramen Burger

 

If you haven’t heard of the Ramen Burger yet, you soon will. It was developed by Keizo Shimamoto who travels coast to coast selling his creative burgers to long lines of anxiously awaiting customers. It was a recent wowzer at this years Chicago Food Film Festival, November, 2013.

Check it out in the news here.

Rather than wait for the famous burger to reach my neck of the woods, I decided to make my own and see what all the hoopla was about.

As a Wholetarian I’m certainly not into eating highly processed Ramen even if the MSG laden seasoning packet is not used in his famous culinary novelty– at least I hope it’s not!

So I opted for using whole brown rice noodles (ingredients: organic brown rice) and went to work.

Was it any good? My kids and husband sure thought so.

I liked it, especially since I stay away from wheat nowadays (even whole wheat) and I must say it does make a nice gluten-free whole grain bun whenever you really want one.

Here’s how I made them:

 

Moon Pie pans for a healthy version of Ramen Buns

I had these 4 stackable moon pie pans- just perfect for the project.

Nesting Moon Pie pans for making Gluten-free  Ramen Buns

The moon pie pans nested together perfectly for pressing the noodles together while chilling in the refrigerator for 1/2 hour or more. I used two heavy cookbooks to help press them together.  It also works by putting them in the freezer for 15 min without the books.

How to make Ramen Buns for the Ramen Burger

I suppose you could use cans to press down if you only have one moon pie pan.

Frying Ramen Buns for Ramen Burgers

Using coconut oil or ghee, cook the noodle buns on a skillet until golden brown. Be sure to wait to flip them over only when they are stiff enough to turn over without falling apart.

I broke the noodles in half (out of habit) before putting in the boiling pot to cook. Since then I never break the noodles so they will stay together better without as many loose ends as shown here.

I tried making these with Shiratake noodles, Miracle Noodles or No Oodles– all made with calorie free, gluten-free white yams. It didin’t work well at all!!! These noodles do not have the stick-to-it-tivness that the rice noodles do. Shiratake noodles just will not stick together at all! You can use Shiratake noodles with my Orange-Glazed Tempeh but not for these “noodle buns” so don’t even think about it.

GF "Ramen Burger" Buns a.k.a. Spaghetti Buns
 
Author:
Yield: 16- 4" Buns
 
This recipes uses 4 stackable Moon Pie pans with 6 pie indents each.
The photos are of Ramen Buns made without arrowroot flour. This was my first attempt at making these. They turned out great but I was trying to think of a way to bind them together a bit more for easier handling. Then I thought of how much we love arrowroot flour in our favorite recipe for chocolate cupcakes and figured it would add a cake like flavor to the Ramen Buns as well as bind them together a tad bit more. It worked nicely but is not essential to the recipe. Note that arrowroot flour happens to also be gluten-free.
Ingredients
  • 1 lb bag of 100% organic brown rice spaghetti pasta OR quinoa/corn spaghetti
  • 3 eggs
  • 2 Tbsp arrowroot flour (made from the arrowroot tuber) (optional)
  • ¼ tsp sea salt
  • Ghee or coconut oil, melted to a liquid
Instructions
  1. Boil whole grain spaghetti according to package directions. Don't add salt to the water and don’t break the noodles. (I used to always break the noodles in half because it was easier to eat that way but keeping the noodles long helps it stay together better.) Drain and rinse the spaghetti.
  2. In a large mixing bowl, add the eggs, arrowroot flour and salt and whisk together until well incorporated.
  3. Add the drained and rinsed spaghetti and stir together until well coated.
  4. Coat the moon pie pans with melted ghee or coconut oil. These two oils both harden when chilled so it helps keep the noodles together when transferring to the skillet.
  5. Fill the pan indentations with the spaghetti mixture. Put a sheet of plastic wrap on top and repeat with the next pan placing that pan on top and repeat.
  6. Place the nested pans into the refrigerator for ½ hour or more to set or the freezer for 15-20 minutes.
  7. Coat a skillet with ghee and or coconut oil and heat it to medium high heat.
  8. Remove the noodle buns from the pan with a rubber spatula and place on the skillet.
  9. Be careful not to turn them over before they are cooked enough to hold together well. Once golden brown on the bottom, carefully turn over with a spatula and cook the other side.
  10. Remove from the skillet to a plate to await your burgers and desired fixins.
This recipe makes 16 so you can store your leftovers for another day for quick use. Place parchment or plastic wrap between buns and place in a sealed container either in the refrigerator or freezer.
Keizo Shimamoto's famous burger is put together with Ramen buns, beef burger, a special sauce, arugula, cheese, a fried egg and scallions.
I can see why the lines can be an hour long to try his unique creation.

 

The Gluten-free Ramen Burger

I used my Tex-Mex Burger recipe, lettuce, ketchup, cheese and sprouts. Wee doggie, them were good!

Nature’s Earthly Choice Premium Organic 100% Whole Grain Quinoa

Wholetarian-Approved Product
2 pounds
Organic

A highly nutritious gluten free seed with a slightly nutty flavor making it a terrific substitute for rice or couscous.

Product Features

  • Exceptional source of protein; contains all eight amino acids; good source of dietary fiber; contains B vitamins and iron
  • Quinoa has on average 13 % protein compared to rice at 9%; Excellent source of fiber, containing both soluble and non-soluble fiber
  • Resealable bag to keep quinoa fresh
  • Sourced in the Andean region of South America; Packed in the U.S.A

Carlson Labs Ddrops Liquid Vitamin D3

Wholetarian-Approved Supplement
4000 IU
1.8 ounces

Carlson Ddrops are the perfect way to maintain health and wellness in the body. This convenient liquid form provides 4,000 IU in each drop without any negative aftertaste to help you experience the many healthy benefits of vitamin D.

Product Features

  • A factor in the maintenance of good health
  • Convenient liquid form provides 4,000 IU in each drop
  • Experience the many healthy benefits of vitamin D

Wheat Belly 30-Minute (Or Less!) Cookbook:

Wholetarian-Approved Book
352 pages
Kindle, Hardcover

Wheat Belly shook the foundations of the diet world when author and renowned cardiologist William Davis revealed that an epidemic of adverse health effects—from mysterious rashes and high blood sugar to stubborn belly fat (so-called “wheat bellies”)—could be banished forever with one simple step: Saying goodbye to wheat. The Wheat Belly Cookbook built on that foundation with hundreds of delicious, family favorite recipes with a wheat-free makeover. Now, it’s easier than ever with this collection of yummy recipes that are quick enough for busy weekdays—and good enough for company. Readers will find an introduction to the ABCs of wheat-free cooking, plus a guide to prepping the kitchen, stocking the pantry, and getting started on a healthy new path. Beautifully illustrated with full-color photo inserts, readers will enjoy these delicious recipes for breakfast, lunch, dinner, side dishes, snacks, desserts—and even special occasions.

Wheat Belly Cookbook:

Wholetarian-Approved Book
352 pages
Kindle, Paperback, Hardcover

This cookbook companion to the New York Times bestseller Wheat Belly serves up 150 great tasting wheat-free recipes to help readers lose weight and beat disease.

Wheat Belly shook the foundations of the diet world when author and renowned cardiologist William Davis revealed that an epidemic of adverse health effects—ranging from minor rashes and high blood sugar to the buildup of stubborn belly fat (so-called “wheat bellies”)—could be banished forever with one simple step: Saying goodbye to wheat. The Wheat Belly Cookbook takes readers to the next level with over 150 fresh and delicious wheatless recipes, including Breakfast Quesadillas, Braised Pot Roast with Vegetables, velvety Peanut Butter Pie—and surprising wheat-free hits like Blueberry French Toast, Bruschetta Chicken on Angel Hair, Spaghetti Bolognese and velvety Scones.Additionally, readers will also learn how to:

  • Dodge symptoms of “wheat withdrawal” experienced by about 10 percent of dieters, ensuring a smooth transition to this new healthy eating plan
  • Set up their wheat-free kitchen, including important prep techniques, shopping lists, and strategies to get the whole family on board 
  • Avoid regaining a wheat belly while eating out at restaurants and parties—plus exciting meal ideas guests will love

 

 

See Recipes from Wheat Belly Cookbook

Pizza

Mini Pizzas (Click here for the recipe)

Reuben

Reuben Sandwich (Click here for the recipe)

Cake

Chocolate Frosted Yellow Cake (Click here for the recipe)

Wheat Belly: Lose the Wheat, Lose the Weight

Wholetarian-Approved Book
266 pages
Kindle, Paperback, Hardcover, Audio CD, Audible

A renowned cardiologist explains how eliminating wheat from our diets can prevent fat storage, shrink unsightly bulges, and reverse myriad health problems.

Every day, over 200 million Americans consume food products made of wheat. As a result, over 100 million of them experience some form of adverse health effect, ranging from minor rashes and high blood sugar to the unattractive stomach bulges that preventive cardiologist William Davis calls “wheat bellies.” According to Davis, that excess fat has nothing to do with gluttony, sloth, or too much butter: It’s due to the whole grain wraps we eat for lunch.

After witnessing over 2,000 patients regain their health after giving up wheat, Davis reached the disturbing conclusion that wheat is the single largest contributor to the nationwide obesity epidemic — and its elimination is key to dramatic weight loss and optimal health. In Wheat Belly, Davis exposes the harmful effects of what is actually a product of genetic tinkering and agribusiness being sold to the American public as “wheat” — and provides readers with a user-friendly, step-by-step plan to navigate a new, wheat-free lifestyle.

Informed by cutting-edge science and nutrition, along with case studies from men and women who have experienced life-changing transformations in their health after waving goodbye to wheat, Wheat Belly is an illuminating look at what is truly making Americans sick and an action plan to clear our plates of this seemingly benign ingredient.A renowned cardiologist explains how eliminating wheat from our diets can prevent fat storage, shrink unsightly bulges, and reverse myriad health problems.

Every day, over 200 million Americans consume food products made of wheat. As a result, over 100 million of them experience some form of adverse health effect, ranging from minor rashes and high blood sugar to the unattractive stomach bulges that preventive cardiologist William Davis calls “wheat bellies.” According to Davis, that excess fat has nothing to do with gluttony, sloth, or too much butter: It’s due to the whole grain wraps we eat for lunch.

After witnessing over 2,000 patients regain their health after giving up wheat, Davis reached the disturbing conclusion that wheat is the single largest contributor to the nationwide obesity epidemic — and its elimination is key to dramatic weight loss and optimal health. In Wheat Belly, Davis exposes the harmful effects of what is actually a product of genetic tinkering and agribusiness being sold to the American public as “wheat” — and provides readers with a user-friendly, step-by-step plan to navigate a new, wheat-free lifestyle.

Informed by cutting-edge science and nutrition, along with case studies from men and women who have experienced life-changing transformations in their health after waving goodbye to wheat, Wheat Belly is an illuminating look at what is truly making Americans sick and an action plan to clear our plates of this seemingly benign ingredient.

The Great Cholesterol Myth:

Wholetarian-Approved Book
240 pages
Paperback, Kindle, Audiobook CD, Audible

Heart disease is the #1 killer. However, traditional heart disease protocols–with their emphasis on lowering cholesterol–have it all wrong. Emerging science is showing that cholesterol levels are a poor predictor of heart disease and that standard prescriptions for lowering it, such as ineffective low-fat/high-carb diets and serious, side-effect-causing statin drugs, obscure the real causes of heart disease. Even doctors at leading institutions have been misled for years based on creative reporting of research results from pharmaceutical companies intent on supporting the $31-billion-a-year cholesterol-lowering drug industry.

The Great Cholesterol Myth reveals the real culprits of heart disease, including:

– Inflammation

– Fibrinogen

– Triglycerides

– Homocysteine

– Belly fat

– Triglyceride to HCL ratios

– High glycemic levels

Bestselling health authors Jonny Bowden, Ph.D., and Stephen Sinatra, M.D. give readers a 4-part strategy based on the latest studies and clinical findings for effectively preventing, managing, and reversing heart disease, focusing on diet, exercise, supplements, and stress and anger management.

Get proven, evidence-based strategies from the experts with The Great Cholesterol Myth.

MYTHS  VS. FACTS

Myth–High cholesterol is the cause of heart disease.
Fact–Cholesterol is only a minor player in the cascade of inflammation which is a cause of heart disease.
Myth–High cholesterol is a predictor of heart attack.
Fact–There is no correlation between cholesterol and heart attack.
Myth–Lowering cholesterol with statin drugs will prolong your life.
Fact–
There is no data to show that statins have a significant impact on longevity.
Myth–Statin drugs are safe.
Fact–Statin drugs can be extremely toxic including causing death.
Myth–Statin drugs are useful in men, women and the elderly.
Fact–Statin drugs do the best job in middle-aged men with coronary disease.
Myth–Statin drugs are useful in middle-aged men with coronary artery disease because of its impact on cholesterol.
Fact–
Statin drugs reduce inflammation and improve blood viscosity (thinning blood). Statins are extremely helpful in men with low HDL and coronary artery disease.
Myth–Saturated fat is dangerous.
Fact–Saturated fats are not dangerous. The killer fats are the transfats from partially hydrogenated oils.
Myth–The higher the cholesterol, the shorter the lifespan.
Fact–Higher cholesterol protects you from gastrointestinal disease, pulmonary disease and hemorrhagic stroke.
Myth–A high carbohydrate diet protects you from heart disease.
Fact–Simple processed carbs and sugars predispose you to heart disease.
Myth–Fat is bad for your health.
Fact–Monounsaturated and saturated fats protect you from metabolic syndrome. Sugar is the foe in cardiovascular disease.
Myth–There is good (HDL) cholesterol and bad (LDL) cholesterol.
Fact–This is over-simplistic. You must fractionate LDL and HDL to assess the components.
Myth–Cholesterol causes heart disease.
Fact–Cholesterol is only a theory in heart disease and only the small component of LP(a) or “bb shot” LDL predisposes one to oxidation and inflammation.

The Great Cholesterol Myth Cookbook:

Wholetarian-Approved Book
224 pages
Paperback, Kindle
Fact: You’ve been eating all wrong to prevent and reverse heart disease.
For decades, low-fat and low-cholesterol diets have been touted as the way to prevent and reverse heart disease. In the groundbreaking book, The Great Cholesterol Myth, Jonny Bowden and Dr. Stephen Sinatra debunked that assertion, arguing that fat—often curtailed on traditional low cholesterol” heart-healthy” diet—is not the enemy and may in fact be part of the solution. The grains and carbohydrates that are often substituted for fat and healthy proteins in traditional “low cholesterol” diets may exacerbate the problem. In short, a diet low in sugar and other inflammatory foods and ingredients and high in healthy fats, protein, antioxidants, and key nutrients is the best course of action.
In The Great Cholesterol Myth Cookbook, nutrition expert Jonny Bowden lays out a detailed meal plan and 100 delicious and nutritious recipes that will prevent and reverse heart disease, target key factors like inflammation and HDL cholesterol, provide key nutrients, and give you back foods you thought were gone forever.

 

Living Low Carb

Wholetarian-Approved Book
400 pages
Paperback, Audiobook CD, Audible

Controlled-Carbohydrate Eating for Long-Term Weight Loss

The best low-carb guide just got better. Nationally known nutrition expert Jonny Bowden’s bestselling low-carbohydrate eating plan is now both more flexible and more effective at fighting appetite cravings. This updated edition of Living Low Carb explores the many scientific discoveries made in the last five years about brain chemistry, appetite, cravings, carbs, and sugar addiction. With refreshing candor, Bowden evaluates all the low-carb programs in light of the latest scientific research, including the Dukan Diet, the Low GI Diet, and the Ultimate New York Diet, showing you how to customize your own healthy plan for long-term weight loss and optimal well-being.

Food, Inc.

Wholetarian-Approved Video
91 minutes
DVD, Blu-ray, amazon instant video

Food, Inc. lifts the veil on our nation’s food industry, exposing how our nation’s food supply is now controlled by a handful of corporations that often put profit ahead of consumer health, the livelihood of the American farmer, the safety of workers and our own environment. Food, Inc. reveals surprising and often shocking truths about what we eat, how it’s produced and who we have become as a nation.For most Americans, the ideal meal is fast, cheap, and tasty.

Food, Inc. examines the costs of putting value and convenience over nutrition and environmental impact. Director Robert Kenner explores the subject from all angles, talking to authors, advocates, farmers, and CEOs, like co-producer Eric Schlosser (Fast Food Nation), Michael Pollan (The Omnivore’s Dilemma), Gary Hirschberg (Stonyfield Farms), and Barbara Kowalcyk, who’s been lobbying for more rigorous standards since E. coli claimed the life of her two-year-old son. The filmmaker takes his camera into slaughterhouses and factory farms where chickens grow too fast to walk properly, cows eat feed pumped with toxic chemicals, and illegal immigrants risk life and limb to bring these products to market at an affordable cost.

If eco-docs tends to preach to the converted, Kenner presents his findings in such an engaging fashion that Food, Inc. may well reach the very viewers who could benefit from it the most: harried workers who don’t have the time or income to read every book and eat non-genetically modified produce every day. Though he covers some of the same ground as Super-Size Me and King Corn, Food Inc. presents a broader picture of the problem, and if Kenner takes an understandably tough stance on particular politicians and corporations, he’s just as quick to praise those who are trying to be responsible–even Wal-Mart, which now carries organic products. That development may have more to do with economics than empathy, but the consumer still benefits, and every little bit counts. –Kathleen C. Fennessy

Product Features

  • Exposes the safety of our food supply
  • Celebrity Public Announcements
  • “You are what you eat.”- ABC News Special Feature
  • The dying livihood of the farmer because of Corporations
  • Reveals how the food industry is controlled by a handful of corporations

Chocolate Mood

Chocolate Mood Smoothie Recipe

Chocolate Mood
 
Author:
Yield: 1-2
 
Ingredients
  • 2 cups unsweetened almond milk, coconut milk or milk of choice
  • ⅛ to1/4 cup (1 scoop) chocolate protein powder (I like Jay Robb’s or Sunwarrior brands) or use vanilla protein powder and 1 tsp unsweetened cocoa powder
  • 1 Tbsp unsweetened cocoa, cocao or carob powder
  • 1-2 Tbsp peanut butter depending on taste (you may prefer almond butter)
  • 3-4 Tbsp maple syrup, honey, coconut nectar or 4-6 drops of liquid stevia
  • ½ frozen banana
  • 3- 3/12 cups crushed ice
Instructions
  1. Add all ingredients except the ice into a high powered blender and blend until smooth.
  2. Add less or more ice until you achieve your desired thickness.

Paleo-Wholetarian Pancakes/Waffles

Grain Free Paleo Pancake recipe

These Paleo-Wholetarian Pancakes are Grain-Free, Dairy-Free, Gluten-Free and really yummy.

To make them perfectly round use silicone round rings.

I make waffles using this recipe as well. It makes 5 standard size round waffles.

Paleo-Wholetarian Pancakes/Waffles
 
Author:
Yield: Makes 14- 4" pancakes
 
Makes 8 standard size round waffles or 14- 4" pancakes
Ingredients
  • 6 large eggs
  • 2 cup almond flour
  • 2 Tbsp coconut flour
  • ⅔ cup almond milk or coconut milk
  • 1 tsp baking soda
  • 2 Tbsp maple syrup
  • 2 Tbsp vanilla
  • ½ tsp sea salt
  • 1 tsp ground cinnamon (optional)
  • 2-4 Tbsp coconut oil for cooking
Toppings:
  • Fruit of choice
  • chopped nuts of choice
  • Wholetarian syrup of choice
Instructions
  1. Whisk eggs together in a medium mixing bowl.
  2. Add the remaining ingredients except the coconut oil for cooking and whisk together.
  3. Use a waffle Iron to make waffles OR
  4. Use a griddle to make pancakes.
  5. Heat skillet or griddle to medium heat. They will burn easily with too much heat.
  6. Spread the coconut oil onto the griddle.
  7. For perfect round pancakes, use silicone rings.
  8. Pour the batter into rings onto the griddle. Use the back of a spoon if needed to help spread out the batter into the circle.
  9. Wait about 15 seconds and then take the rings off and place in the next spot on the griddle and repeat.
  10. Watch them carefully. When bubbles on top start to pop, check with a spatula to see if the bottom is firm enough and then flip pancake over to cook on the other side.
  11. Add more coconut oil if needed in the process.
  12. Remove from the heat.
  13. Top with fruit syrup, fruit chunks and nuts of choice.

Paleo-Wholetarian Donuts

These Paleo-Wholetarian Donuts are made with the same pancake recipe just poured into a pan with donut shapes. I used a chocolate frosting recipe in this photo but I really like them with Wholetarian blend pancake syrup drizzled on top. Either way they taste great. See recipe for the Chocolate Frosting here .

Photos by: Karly Blair

 

G-F BFF Brownies

Gluten-Free Wholetarian Brownies

These brownies are Grain-Free and good enough to be considered a BFF- Best Friend Forever.

Everyone needs a favorite, most healthy brownie recipe possible to rely on and for me, this is it. Everyone I know seems to love them including my junktarian friends.

They are soft and moist and rich and decadent. They should satisfy any brownie craving without throwing you into a downward spiral and off your Wholetarian eating committment.

A best friend is someone you can trust to not abuse you and these brownies are pretty darn trustworthy, especially while transitioning to whole foods. There are even better (closer to whole foods)  trustworthy brownies which I’ll post later but they won’t taste this close to everyone’s accustomed junktarian brownies. These brownies will be here when you need them but should be reserved just for those special occasions.

G-F BFF Brownies
 
Author:
Yield: 12 brownies
 
Ingredients
  • 2 eggs
  • ½ cup maple syrup or honey (I like to use ¼ cup of each)
  • ¾ cup granulated coconut sugar
  • ½ cup cacao powder
  • ¼ cup water
  • 1 cup almond butter
  • ½ cup peanut butter, any other nut butter or more almond butter
  • 2 Tbsp vanilla extract
  • ¼ tsp sea salt
  • 1 tsp baking soda (non aluminum)
  • ¼ cup dark chocolate chips (optional)
  • Coconut oil for greasing the pan
Instructions
  1. In a large mixing bowl, add the eggs, honey or maple syrup and whole sugar granules and beat together with an electric mixer.
  2. Add the cacao powder, water, nut butters, vanilla, sea salt and baking soda and blend together until smooth.
  3. The mixture will be quite thick.
  4. Grease a 9x13 inch glass baking dish with coconut oil.
  5. Pour the mixture into the dish and top with chocolate chips if desired.
  6. Bake at 350 for 26-28 minutes.

Paleo Brownie RecipeHealthy Brownie recipe

Same brownie recipe baked in heart shaped pans and drizzled with my Chocolate Frosting Recipe.

Photos by: Karly Blair

 

Flippin’ Easy Frittata

Flippin Easy Frittata Recipe

I know Frittatas are suppose to be cooked in a pan on the stove and then finished by baking the top with high oven heat but that just doesn’t fit well into my morning time-frame. The faster they cook, the better. I divide the frittata mixture into fourths with a spatula and then flip them each over to quickly cook on the other side. So maybe its not technically a frittata, if we flip it, but that’s what we like to call it (with an Italian accent of course). Do what works best for you and call it what you want but I think you will enjoy it.

Instructions for cooking it the traditional Frittata way is included at the end of the recipe. It’s worth the effort if you’re trying to impress someone since it comes out prettier.

I like to keep cheese just as a condiment and/or just for rare occasions since raw cheese is a little pricey. I like to keep a good quality shredded cheese on hand in the freezer for those special times.
I love this Frittata recipe because it’s packed full of vegetables, easy enough and quick enough to throw together for breakfast and I know everyone in my family really likes it. Try drizzling the Two-Ingredient House Dressing recipe on top.

Wholetarian Zucchini Frittata RecipeVegetable toppings like tomatoes and avocados are the best but I was temporarily out of them so I went with the cheese. Of course it was delicious!

Flippin' Easy Frittata
 
Author:
Yield: 4
 
Ingredients
  • 2 Tbsp coconut oil or ghee (clarified butter)
  • 5 eggs
  • ½ zucchini, medium, shredded
  • ½ yellow squash, medium, shredded
  • ½ bell pepper, any color, shredded
  • 1-2 green onions, diced
  • 4 parsley stems, leaves only diced
  • ½ tsp sea salt
  • 1 tsp Italian seasoning, Mexican seasoning or any preferred seasoning
  • 1 tomato, large, sliced
  • 1 avocado, diced (optional)
  • ⅛ cup raw cheese, shredded (optional)
  • Drizzle of Two Ingredients House dressing (optional)
Instructions
  1. In a large mixing bowl add the eggs and stir or whisk together.
  2. Shred the zucchini, yellow squash and bell pepper in a food processor using a shredder blade. Add this to the bowl with the eggs.
  3. Dice the green onion and add to the bowl.
  4. Add the sea salt and seasonings of choice and stir or whisk all the ingredients together except the tomato, avocado, cheese and additional parsley saved for the toppings.
  5. Prepare a 10” sauté pan with the coconut oil heated to medium high.
  6. Add the frittata mixture to the pan.
  7. Let it cook for a few minutes.
  8. Divide the frittata into fourths so that you can turn them over easily.
  9. Turn each section of the frittata over to cook on the other side.
  10. Top with sliced tomato, diced avocado, diced parsley and shredded cheese if desired.
  11. Put a lid over the pan to help melt the cheese and warm up the toppings.
  12. Remove the frittata to a plate.
  13. Store leftovers in a sealed container and keep refrigerated for later.
Notes
For a traditional Frittata:

Pour the whole mixture into a sauté pan (one with a metal handle that can go into the oven) and cook for 4-5 minutes on medium heat.
Once it has cooked on the bottom half, transfer the pan to the oven set for 500 degrees and broil for 3-4 minutes.
Remove from oven and place the toppings on top. Place back in the oven just long enough to melt the cheese or warm the toppings if desired.
Remove the frittata from oven once again and cut into desired servings and serve immediately.

 

Photos by: Karly Blair

Karly’s Two-Ingredient House Dressing

Wholetarian French Dressing

What’s nicer than being able to whip together a fresh batch of delicious creamy flavorful salad dressing in just seconds?

This is especially a good recipe to have when you are transitioning to a whole foods diet since getting used to making everything from scratch takes a little more time than you might have. I’ll be the first one to admit that this isn’t the purest whole food salad dressing recipe I have to offer but it is not too far off and likely the quickest and even most delicious.

The first ingredient is Vegenaise

There are five different types of Vegenaise made with differing oils as the main ingredient. The started out using the Grapeseed one and my family immediately loved it. I have since switched to the Soy-Free Vegenaise. The Grapeseed Vegenaise is made with Expeller-Pressed Grapeseed Oil and the other is made with Expeller-Pressed High-Oleic Safflower Oil. Both oils are purported to have great health benefits (and better than the other three Vegeanaise options) but since neither are traditional oils that could be made in your own kitchen, I have to I recommend using them sparingly. Vegenaise is great to use mostly to transition off of the well known dangerous ingredients in bottled dressings and for convenience sake. If you are choosing between Vegenaise and standard mayonaise or miracle whip, hands down, go with the Vegenaise!

I wish the Grapeseed Vegenaise didn’t have Soy Protein or Brown Rice Syrup for various unfavorable reasons but due to the small amounts we use, I am willing to make an exception in this case. The ingredients in Vegenaise are some of the cleanest, simplest, real food ingredients I have found in a store bought mayonnaise product. It contains 0 trans fats, no added chemical preservatives, is non-gmo, Vegan, gluten-free and dairy-free. Have you checked your favorite bottled dressing ingredients lately? If it’s better than Vegenaise, please let me know. It can be found only in the refrigerator section of health food stores and also in many grocery stores.

Of course making your own mayonnaise is an option. I’ll share a recipe for that in the near future. For now, however, I’m going to introduce you to Vegenaise. I think the Grapeseed Oil has a slight taste advantage over the Soy-Free but they taste similar.

For more info on Vegenaise visit their website.

Vegenaise Dressing

 

Grapeseed Vegenaise
(vegan, gluten-free, dairy-free, non-gmo)

Ingredients
Expeller-Pressed Grapeseed Oil, Filtered Water, Brown Rice Syrup, Apple Cider Vinegar, Soy Protein, Sea Salt, Mustard Flour, Lemon Juice Concentrate.

 

 

Soy-Free Vegenaise

 

 

Soy-Free Vegenaise
(vegan, gluten-free, dairy-free, non-gmo, soy-free)

Ingredients
Expeller-Pressed High-Oleic Safflower Oil, Filtered Water, Brown Rice Syrup, Apple Cider Vinegar, Pea Protein, Sea Salt, Mustard Flour, Lemon Juice Concentrate.

 

The second ingredient is salsa.

Look for freshly made salsa in the refrigerator section of your local grocery or health store. Choose one that is free of chemical preservatives. If you can’t find one that is, than it would be worth it to make your own. See Salsa Recipe here.

Another recipe using Vegenaise in is Everyone’s Favorite Ranch Dressing. This dressing is essential in replacing the crappy ingredients in bottled ranch dressing. You’ve got to admit, kids love their veggies with ranch dressing.

Karly’s Two-Ingredient House Dressing
 
Author:
Yield: Makes 1½ cups
 
Ingredients
  • ½ cup Vegenaise
  • 1 cup Fresh Salsa
Instructions
  1. Stir the two ingredients together by hand with a spoon or if you don’t like the chunks, blend together in a blender. Kids may find blending it more appealing.
  2. Taste the dressing to see if it is to your liking. Add more salsa or Vegenaise to adjust if needed. The amounts can vary dramatically which is why I never measure the ingredients.
  3. Keep in a jar with a lid in the refrigerator for a week or so.

This dressing is also great poured over steamed vegetables.

 

Photo by Sam of Photographic Sam

Whole: Rethinking the Science of Nutrition

Wholetarian-Approved Book
352 pages
Hardcover, Paperback, Kindle, MP3 CD, Audible

New York Times Bestseller

What happens when you eat an apple? The answer is vastly more complex than you imagine.

Every apple contains thousands of antioxidants whose names, beyond a few like vitamin C, are unfamiliar to us, and each of these powerful chemicals has the potential to play an important role in supporting our health. They impact thousands upon thousands of metabolic reactions inside the human body. But calculating the specific influence of each of these chemicals isn’t nearly sufficient to explain the effect of the apple as a whole. Because almost every chemical can affect every other chemical, there is an almost infinite number of possible biological consequences.

And that’s just from an apple.

Nutritional science, long stuck in a reductionist mindset, is at the cusp of a revolution. The traditional “gold standard” of nutrition research has been to study one chemical at a time in an attempt to determine its particular impact on the human body. These sorts of studies are helpful to food companies trying to prove there is a chemical in milk or pre-packaged dinners that is “good” for us, but they provide little insight into the complexity of what actually happens in our bodies or how those chemicals contribute to our health.

In The China Study, T. Colin Campbell (alongside his son, Thomas M. Campbell) revolutionized the way we think about our food with the evidence that a whole food, plant-based diet is the healthiest way to eat. Now, in Whole, he explains the science behind that evidence, the ways our current scientific paradigm ignores the fascinating complexity of the human body, and why, if we have such overwhelming evidence that everything we think we know about nutrition is wrong, our eating habits haven’t changed.

Whole is an eye-opening, paradigm-changing journey through cutting-edge thinking on nutrition, a scientific tour de force with powerful implications for our health and for our world.

Sunwarrior Protein Powder

Wholetarian Approved Sunwarrior Protein PowderProtein is critical for optimal health. No doubt about it and no getting around it. Hopefully, you are getting the proper amount of protein you need from your whole food diet, but a clean protein powder can help ensure you meet your protein needs and balance insulin levels in a very efficient and convenient way.

I have known people who although they were meat eaters they were not getting the necessary protein they needed. So even if you are eating 50 to 60 grams of animal protein a day, it doesn’t do a body good if you have digestive issues that are not absorbing protein properly. The side effects can be mild to extreme lethargy, weak muscles and a foggy brain.

Sunwarrior is my Protein Powder of choice

I have been a personal fan of Sunwarrior Protein Powder for years now. It is the first Raw, non soy, all Vegan, high protein, whole grain sprouted plant protein powder available.
I’ve tried many plant protein powders in the past but I never could get use to the grainy bad aftertaste of most of the Plant Proteins and I believe it is very important to stay away from the Soy Isolates.
When I tried the Sunwarrior Protein Powder, to my surprise, I discovered that it actually tastes pretty good, blends easily and absorbs well. I never mix it with just water, I like to add it to my morning smoothies not only as a good source of clean protein but it is helpful in balancing out the whole fruit sugars keeping me fuller much longer. I also like to add a healthy fat such as flax oil or lemon flavored fish oil.

Changing ones diet from un-whole processed foods to whole foods is critical to get the body healing at the source. Supplementing with a clean anti-inflammatory non-dairy protein powder can also be helpful to give your body the assimilable protein it desperately needs to be healthy.

You may want to consider giving Sunwarrior protein powder a try as a supplement to your whole food eating plan.

Eat Whole, Live Whole

Karly Blair- Wholetarian Society

What makes Sunwarrior Protein so Awesome?

by Sunwarrior

  • At 80% pure protein, Sunwarrior has created the highest and first raw complete vegan, hypo-allergenic superfood protein on the market. Not only does it taste superb but it blends exceptionally well and is easy to digest. In fact our protein is so easy to assimilate that it has 98% correlation rate to mother’s milk and a 98.2% digestion efficiency rating making it one of the highest digestibility and efficiency ratings of any other protein source.
  • Made with 80% protein, Sunwarrior has the Highest (non soy) raw (not heated over 90 degrees) whole grain sprouted vegan protein on the market.
  • By using a third generation process, we have created the best tasting vegetable protein on the market that has a silky smooth texture that blends well and tastes great compared with other chalky & grainy vegetable proteins.
  • We use an old world process of combining the sprouted endosperm and the bran from Raw Sprouted Whole Grain Brown Rice. This unique process creates the first complete hypoallergenic Protein which is made up of all 9 essential amino acids and other non-essential amino acids in a perfectly balanced amino acid profile. Sunwarrior has a 98% Correlation rate to Mothers Milk and a 98.2% digestion efficiency making it one of the highest digestibility and efficiency ratings of any other protein sources (compared to whey and soy).
  • Highest Net Protein Utilization score of any vegetable based protein and the highest ratio of amino acids converted to proteins. Sunwarrior is created with a Low Temperature natural Enzyme process that does not use any chemicals or acid hydrolysis (like most proteins do).
  • Sunwarrior Protein is naturally rich in Vitamins and Minerals and contains high amounts of Antioxidants, Tocopherols, Tocotrienols and other essential nutrients – such as thiamin, riboflavin, niacin, phosphorous, iron and potassium. Using Sunwarrior Increases the efficacy and absorption of vitamins and minerals. There has been a direct correlation between the use of Sunwarrior Protein and the absorption of vitamins.
  • Because Sunwarrior Protein is so digestible it can be easily assimilated by infants, the elderly and adults – The World Health Organization may be using Sunwarrior Protein in the future to feed malnourished individuals because of the hypoallergenic profile and superior absorption that Sunwarrior has been shown to have. There is currently a clinical trial which shows promise that Sunwarrior Protein aids in the absorption of vitamins in Aids patients. There has been a direct correlation between the use of Sunwarrior Protein and the absorption of vitamins in Aids patients where other proteins do not provide such synergistic affects during the intake.
  • Weight Loss: Clinical studies in Japan have shown that by providing Rice Protein as a staple in a diet it can act as a weight control vehicle. This is especially because of superior absorption rates.
  • Cholesterol: Clinical studies have shown promise that Sunwarrior has cholesterol lowering potential and the USDA is currently using Sunwarrior in trials to see if it may help control high blood pressure.
  • Unlike the extraction processes of other proteins, our method of extraction uses neither chemicals nor acid hydrolysis. We only use Organic Enzymes during the process and our process is 100% Organic Compliant.

Jonny Bowden, PhD, CNS

Jonny Bowden Wholetarian Contributor

Chef Tina Jo, Raw Vegan

Chef Tina Jo Wholetarian Contributor

“Eat until you’re satisfied?!”

wHero- Brian Nissen

For twenty years this phrase gave me fits. Every time some one offered up this little gem of nothingness I wanted to say, “Um, excuse me, but I’m not satisfied until the last morsel I swallow drops a mere quarter of an inch down into my esophagus and stacks itself neatly on top of the rest of my meal.”

Seriously, for most of my adult life I have eaten until I simply can’t take another bite. That’s what “satisfied” had always meant to me. It never dawned on me to stop eating before the bursting point. Why would it? There was more food on the table. My jaw still worked. I could still grip a fork. Why would I stop shoveling stuff into my mouth?!

But earlier this year, a few days into a whole food, plant strong diet, I contemplated a second bowl of lentil chili, but then I thought to myself, “I guess I could eat more, but I’m…hey!…I’m satisfied! What the-?! So, that’s what they mean!” The planets aligned!

        Five months later I’m 30 pounds lighter and 30 inches slimmer. Next month, I’ll get some blood drawn and find out whether my A1c number has dropped significantly. But for now (sigh) I’m done writing. You get the point. Wrapping up. The end.
Brian Nissen photo
By Brian Nissen

Erleen Tilton

Erleen Tilton Wholetarian Contributor

Creamy Super-Good Gravy

Creamy Super-Good Gravy

Who needs white flour to make delicious gravy when cauliflower and onions are so much more superior in taste as well as nutrition. This recipe is almost the same as my Creamy Mushroom Gravy recipe. As much as the adults loved my Creamy Onion Mushroom Gravy, not all of my kids did, so I came up with this recipe. This one is Super-Good for all ages.

Creamy Super-Good Gravy
 
Author:
Yield: 3 cups
 
This Gravy is Kid-Friendly and very nutritious! Yes, this is "Good Gravy!"
Ingredients
  • 2-3 Tbsp coconut oil or butter or a combination of both
  • 1½ cups yellow onion, chopped (2 medium onions or 1 large)
  • ½ of a large cauliflower, chopped and steamed
  • 4-5 garlic cloves, diced
  • 2 cups vegetable or chicken stock (perferably freshly homeade)
  • ¼ cup coconut milk, coconut cream, nut milk or raw milk
  • 1-2 Tbsp grass-fed butter (optional)
  • 1 tsp Himalayan sea salt
  • ½ tsp freshly ground black pepper
Instructions
  1. Sauté onions in coconut oil or butter or a mixture of both on medium-low heat for 10 to 12 minutes in a large saute pan, until the onions are translucent and lightly golden. Keep the heat low enough as to not burn the onions. Don't rush this step; it makes all the difference when the onions are cooked slowly.
  2. While the onions are sauteing, Chop the cauliflower and steam in a vegetable steamer for 5-7 minutes and then set aside.
  3. Add more coconut oil if needed at this time to the onions to keep the mixture from sticking to the pan.
  4. Dice the garlic cloves and add them in.
  5. Continue sauteing for 1 or 2 more minutes and then remove from the heat.
  6. Add one cup of broth to a blender along with the onion mixture and steamed cauliflower pieces. Blend until smooth or to your desired consistency.
  7. Return blender mixture to the saute pan.
  8. Add the remaining cup of broth, your choice of milk, optional butter, and stir over medium-low heat.
  9. Add the salt and pepper to your taste.
  10. It is ready to serve.

 

Photo by: Karly Blair

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Miso Maple Salmon

Miso Maple Salmon Recipe

Looking for something special without all the special time involved in the kitchen? This is perfect on so many levels for that ideal dinner.

This recipe is so easy to make and cooks in just 10 minutes. Salmon never tasted so good.

Miso Maple Salmon
 
Author:
Yield: 4
 
Ingredients
  • 16-20 ounces Alaskan salmon fillet
  • ¼ cup maple syrup, grade B
  • 1 Tbsp Tamari sauce or Nama Shoyu, organic, wheat-free & gluten-free (fermented soy sauce)
  • 2 Tbsp miso (fermented soybean paste, I use mild)
  • Coconut oil to grease pan
  • 4 Tbsp fresh chives, chopped
Instructions
  1. Cut the salmon fillet into 4 pieces (4-5 oz per person) leaving the skin on.
  2. Grease the bottom of a glass baking dish and place the fillets an inch or so apart.
  3. In a small bowl, whisk together the maple syrup, tamari sauce and miso paste until smooth.
  4. Pour the mixture over the salmon.
  5. Set the oven rack to the highest setting and Preheat the broiler to 500 degrees.
  6. Broil for 5 minutes and re-baste the sauce over the fillets with a spoon.
  7. Broil for an additional 5 minutes or until the fish flakes off easily with a fork. Be careful not to over bake it.
  8. Remove from the oven. You may remove the skin at this time if you prefer. Sprinkle each fillet with chives and serve.

Photo by: Karly Blair

Verry Berry Pops

Wholetarian Fruit Berry Popsicles

Verry Berry Pops
 
Author:
Yield: 6 Popsicles
 
Ingredients
  • 1 cup coconut water or apple juice or a ½ cup of each
  • 1 cup strawberries, sliced
  • 1 cup blueberries
  • 1 banana
  • ¼ cup raw white honey or maple syrup
  • 7 drops of vanilla stevia (can use less stevia or consider using more honey or maple syrup instead. Date Puree is another option.
Instructions
  1. Blend ingredients together in a high powered blender until smooth.
  2. Taste the mixture and know that once it is frozen it will taste less sweet. Adjust sweetness if needed.
  3. Pour mixture into the popsicle molds leaving ¼ inch to the top to allow for expansion from freezing.
  4. Place into the freezer for six plus hours until hard.
  5. Run warm water over the molds until they begin to release for the molds.
  6. Serve immediately.

 

Watermelon Cake

Watermelon Cake

Watermelon Cake
 
Author:
Yield: 6-8
 
Of course any fruit will do to make a fabulously decorated watermelon cake. This is just one example. Ripe juicy sweet watermelons are abundant in July so this is a perfect time to make it a patriotic red white and blue.
Ingredients
  • 1 watermelon (any size)
  • 1 jicama, large
  • 1 pint blueberries
  • 1 pint strawberries
  • 1 dollop of whipped coconut cream (optional)
Tools needed: Star shaped cookie cutters & toothpicks.
Instructions
  1. Cut the bottom end of the watermelon off just enough to remove the rind and set it on the flat end.
  2. Take a large knife and from the top start cutting the rind off all the way to the bottom. Cut a little at a time until you get just to the red meat of the watermelon. Keep cutting until the rind is completely removed.
  3. Peel the jicama with a vegetable peeler and cut the jicama with a large knife into approximately ¼" slices.
  4. Use cookie cutters to make a variety of star shapes.
  5. Using toothpicks place the jicama shapes and blueberries around the watermelon
  6. Place strawberries around the bottom of the cake.
  7. Place a dollop of whipped coconut cream on top with desired fruits.
  8. Be grateful for your freedom to choose and choose wisely.

 

Wholetarian Watermelon Cake

 

 

Wholetarian Watermelon Cake

This watermelon cake is topped with real whipped cream sweetened with white raw honey and topped with mint leaves.

Photos by: Karly Blair

Chocolate Chip Cookies – Grain-Free

Grain-Free Chocolate chip Cookie recipe

Chocolate Chip Cookies- Grain-Free
 
Author:
Yield: 30 2½" Cookies
 
Ingredients
  • 3 cups almond flour
  • 2 large eggs
  • ½ cup raw honey OR maple syrup (honey will cause the cookies to burn easily on the bottoms so watch carefully when baking)
  • ¼ cup coconut sugar OR whole sugar granules
  • ½ cup coconut oil, melted OR butter
  • 1 tsp baking soda
  • ½ tsp sea salt
  • 1 tsp vanilla extract
  • 1 cup dark chocolate chips OR Vegan Enjoy Life Semi-Sweet Chocolate Chips
Instructions
  1. In a medium mixing bowl, add all of the ingredients except for the chocolate chips.
  2. Mix with beaters until well blended.
  3. Add the chocolate chips in and stir with a spoon.
  4. Preheat oven to 350
  5. Use a 1¼” ice cream scooper to scoop up the dough and place on a non-stick cookie sheet 3 or 4 inches apart.
  6. If you don’t have an ice-cream scooper you can fill up a soup spoon and use another spoon to scoop the dough out and onto the cookie sheet. You may use a silpat cookie sheet liner or unbleached parchment paper.
  7. Bake for 9-11 minutes.

 

Photo by: Karly Blair

Marshmallow Frosting

Honey Marshmallow Frosting Recipe

This recipe is a combination of a meringue frosting and a marshmallow. A meringue frosting is a little too foamy for me and a marshmallow recipe is way too thick and rubbery for a frosting so a combination recipe seemed to be the perfect solution. So this is what I came up with and I love it.

Since we like to use pure honey instead of white sugar and corn syrup as in the original recipe, it’s important to use a really good tasting honey that tastes as close to sugar as possible. That honey is Canadian white or gold honey. Any other honey will dominate a stronger honey flavor in the frosting.

I love this recipe for its foamy thick texture, glossiness, its spread-ability, sweet marshmallow taste and most of all – its fabulous eye appeal.

Marshmallow Frosting
 
Author:
Yield: Makes 4 cups
 
Ingredients
  • ¼ cup pure water
  • 1 Tbsp gelatin, Great Lakes brand or Bernard Jensen brand, (both are Wholetarian approved)
  • 2 egg whites
  • 1 cup white or gold Canadian honey or ½ cup honey & ½ cup maple syrup, grade B has more nutrients (see notes)
  • 1 tsp pure vanilla extract
  • Pinch of sea salt
Optional Additional Flavors:
  • 4-6 Tbsp freeze dried raspberries, strawberries, mangoes etc, ground into a powder OR
  • 2 Tbsp (or more) fruit jam of choice
  • Drizzle melted dark chocolate over marshmallow frosting (see photos)
Instead of using vanilla flavoring you may want to use:
  • ½ tsp peppermint extract OR 1 drop of peppermint essential oil
  • ½ tsp lemon extract OR 1 drop of lemon essential oil
  • ½ tsp lime extract OR 1 drop of lime essential oil
  • ½ tsp orange extract OR 1 drop of orange essential oil
Instructions
  1. In a small bowl (I use a 2 cup glass measuring cup), add the water and then 1 Tbsp of gelatin. Allow to soak while working on the next step.
  2. Separate the egg yolks from the eggs. Be careful not to get any yolk in with the egg whites or it will not work. Put the 2 egg whites in an extremely clean glass or metal bowl to insure it whips up nicely.
  3. Beat the egg whites on high with an electric mixer or beaters until they become stiff, but not so stiff that the mixture becomes dry and separates.
  4. In a small saucepan add the honey and/or maple syrup. (see notes and photos below)
  5. Heat the maple syrup & honey just to boiling and then remove from the heat.
  6. Add the now solidified gelatin mixture to the egg whites.
  7. Pour the hot syrup mixture to the fluffy egg whites and gelatin in a slow and steady stream while constantly beating.
  8. Next add 1 tsp of vanilla and a small pinch of salt and continue to beat the mixture.
  9. Keep beating until it forms peaks and resembles a thick fluffy spreadable frosting. This step takes about 10 minutes.
  10. Once its ready, you'll need to spread it on your cake within 5-10 minutes or it will stiffen up and no longer be spreadable.
  11. The frosting will taste more like marshmallows and less like honey as it completely cools. It will last a few days and be even more like a marshmallow (at least in a dry climate like Arizona).

Notes

The honey you use for this is important because it dominates the frosting’s flavor. I prefer to use Canadian white or gold honey because it has the mildest flavor of all honeys, making it the closest to the taste of sugar and making it the whitest color.

Don’t bother to pay extra for raw honey for this recipe since you will be bringing the honey to a boil.

I have made it with all white honey, made it with all maple syrup as well and 1/2 honey and 1/2 maple syrup. Honey will make it come out whiter and stiffer than maple syrup which turns out a beige color and less stiff. (see photos).

Maple Meringue Frosting recipeMade with all maple syrup.

Chocolate Drizzle on Marshmallow frostingMade with all white Canadian honey and drizzled with chocolate.

Chocolate and Marshmallow Frosting

This cupcake is made with white Canadian honey. I piped on frosting leaving an indentation in the middle for the strawberry. If you don’t make an indentation, when you go to put the strawberry on it, the frosting will be too stiff and the strawberry will slide off.  Once the frosting is set, I drizzled dark chocolate on top, dipped the fresh strawberry in chocolate and set it in the indentation.

 

If Adding a Fruit Flavor:

I highly recommend adding freeze dried fruit.

Honey can be a bit strong on its own so adding dried fruit makes it more flavorful. Blend any type of freeze dried fruit into a powder by using a small bullet type blender or coffee grinder (one not used for coffee) Fold the powder into the fluffy marshmallow frosting.

Raspberry Meringue Frosting RecipeThese are made with freeze dried raspberries added. This frosting is really good especially on dark chocolate cupcakes.

Blueberry Meringue Frosting RecipeMade with Blueberry Jam stirred into the frosting.

If using jam:

Fold desired amount of jam in after the mixture has reached the fluffy marshmallow stage. Note that the moisture in the jam makes the frosting less stiff but still works and adds a nice flavor.

Variations

Seelect natural food colorings are a Wholetarian approved brand of natural food colors. I haven’t tried this yet but I imaging you can stir in one of these colors at the end of the recipe.

Many freeze dried fruits will not only add color but will turn this recipe into a fabulous fruity taste and help balance the sweetness. Just blend freeze dried fruit into a powder in a small bullet blender or coffee grinder (one not used for coffee) and fold it in at the end.

Freeze dried fruits are great snacks and can be found in a package just about anywhere including Wal-mart. I bought mine at Trader Joe’s.

Using freeze dried powdered fruit keeps the frosting really stiff and full of flavor but you can also use jam instead. Jam is less concentrated and the more you add for flavor, the thinner it gets.

I used St. Dalfour brand of jam. The blueberry has whole tiny blueberries in it. This is fine if you are going to spread the frosting on with a knife but since I wanted to pipe it on with a frosting tip, I used my small bullet blender to puree it first before folding it into the mixture.

I don’t recommend:

Stirring in dark chocolate to make a chocolate marshmallow frosting. I love dark chocolate drizzled on top of honey marshmallow frosting or swirled on but I just didn’t like it totally mixed in for some strange reason, but maybe you would like it.

Honey Marshmallow frosting with chocolateI liked the frosting with chocolate swirled in this way. I just took a knife with melted chocolate on it and lightly spread it around the frosting bag (from the bottom of the bag to the top) and then filled the bag with marshmallow frosting.

Healthy Moon Pies RecipeIdeal for Moon Pies. It won’t squish out much when you bite into it.

Healthy Hot Chocolate wholetarian recipe

Nice addition on top of Wholetarian Hot Chocolate.

Meringue Frosting on CakeMade with using all white creamy Canadian honey.

Top and bottom photos by: Sam of Photographicsam
All other photos by: Karly Blair

Fountain of Youth Juice

Fountain of Youth Vegetable Juice

I love to juice and I keep thinking I should vary my veggie juice but when I do, I’m reminded at how much I prefer this recipe.

Fountain of Youth Juice
 
Author:
Yield: 8 cups or 2 qts
 
Ingredients
  • 10-12 Carrots
  • 2-3 Apples
  • 1 bunch Kale or Spinach
  • 2-3 Beets, medium size, red (orange beets are milder to start with)
  • 1-2 Cucumbers
  • 4-5 Celery stalks
  • 1 inch Ginger root
  • 1 Yam or Sweet Potato (optional)
  • 1 Pear (optional)
  • 1 Tbsp Lemon Juice, hand pressed (optional)
  • Crushed Ice (optional)
Instructions
  1. Buy organic fruits and veggies. If that's not available or in the budget, put all produce in a clean sink filled with water and 1 cup vinegar. Let them soak for 10 minutes and then rinse off.
  2. Put everything except the lemon through a juicer machine. I find it best to alternate the kale or spinach greens and celery in-between the harder produce. My juicer machine will jam up with too much celery and greens inserted at one time.
  3. Squeeze the lemon by hand or a lemon squeezer unit.
  4. If you like it cold, add crushed ice and blend in a blender.
  5. Drink immediately.
  6. Pour the remaining juice into mason jars. If planning to drink it within 8-12 hours, fill all the way up to the brim and seal with the lid to keep as much oxygen out of the jar as possible. Place in the coolest part of the refrigerator. The sooner you drink it the fresher and more nutritious it is.
  7. If you can't drink it within 12-24 hours you can freeze it for later, fill the mason jar with juice leaving 1– 1½ inch from the top to allow for expansion when it freezes. Once frozen, plan to defrost it in advance by removing it from the freezer and placing it in the refrigerator for 8-9 hours to thaw out. This works great over-night so you have juice for breakfast.

Best Vegetable Juice recipe

Photos by: Sam of Photographicsam

“Love Ya Back” Candy

Coconut Cream Date Nut Candy Recipe

When you feel in need of a little extra love, you can treat yourself to this candy without feeling any guilt.
This candy will treat you right by providing lots of sweetness, creaminess and nuttiness. But even better it will make you feel satisfied on a small amount.

Keep them handy. They will keep well refrigerated or frozen.

"Love Ya Back" Candy
 
Author:
Yield: 28 candies
 
Ingredients
  • 16 oz package of date rolls with almonds (or make your own with just almonds and dates blended together in a food processor)
  • 1 cup of dark chocolate chips or bar (60%+ cocao)
  • 28 Pecans or nuts and seeds of choice
  • 1 cup Coconut Creamy Filling (see recipe)
Ingredients for Coconut Creamy Filling (optional)
  • ¼ cup coconut butter (liquefied-see notes)
  • ⅔ cup coconut cream (see notes)
  • 2-4 tsp raw white honey-anymore than that will make it runny.
  • 5 drops liquid stevia depending on taste preference
Instructions
Coconut Creamy Filling
  1. Liquefy the coconut butter first. If you don't, the ingredients will be too thick to mix well together.Place the jar of coconut butter in a pot of very hot water for 5 to 10 minutes. Once it has softened, stir it well.
  2. Use a small bullet type blender and add the coconut butter, coconut cream, and raw white honey. Blend until smooth.
  3. Add liquid stevia to taste (use as little as you can).
  4. The mixture will be quite runny at this point. To thicken it up, keep the mixture in the bullet blender or transfer to another container and place it in the freezer for 15 minutes and then transfer to the refrigerator for maybe 30 to 45 minutes until it thickens to the right consistency.
  5. If after 45 minutes it hasn't thickened up, add a small amount of coconut butter and blend it in the mixture. The coconut butter will thicken it up while honey and coconut cream will thin it - just so you know.
Method For Assembling the Candy
  1. While the Coconut Creamy Filling mixture is in the refrigerator thickening up, get the chocolate chips starting to melt by either using a double boiler over low heat or using a special chocolate melting pot.
  2. Line a cookie sheet with parchment paper.
  3. Take the date logs and cut them in half. Set the cut side down and press with the bottom of a glass or palm of your hand to flatten in a coin shape. It might stick to your cutting board or glass, just use a paring knife to remove it. Then place on the lined cookie sheet.
  4. When the chocolate is melted, spoon the chocolate onto the date layer. Add a pecan or other nuts or seeds of choice.
  5. When the Coconut Creamy Filling mixture is the right thickness, scoop some into a frosting bag with desired tip. If you don't have a frosting bag, you can fill a baggie with cream, zip it shut and snip off part of the corner to squeeze the cream out of the bag.
  6. Place a dollop of filling on top of the candy.
  7. Drizzle chocolate over the top with a spoon or for better results fill a baggie and snip off a corner and drizzle the chocolate on or use a frosting bag.
  8. Next place them in the refrigerator until ready to serve.

How to melt coconut butter

Melting the coconut butter

Healthy Date Candy Recipe

Cutting the date logs purchased from the store and pressing them with a cup to flatten

how to make healthy date candy

Topping the candies before chilling

 Variations

Date Candy recipe
You don’t have to put the dollop of Coconut Creamy Filling on but it sure makes it extra fancy and adds so much yumminess to it!

Cream Filled Strawberries Recipe

I also use this Coconut Creamy Filling in my recipe for Cream Filled Chocolate Dipped Strawberries.

Notes

Chocolate melts at around 97 degrees (about body temperature) but Coconut butter and Coconut cream will get soft at even lower temperatures at about 76 degrees, so keep them cool!

 

healthy vanilla coconut frosting recipe

The creme filling in this recipe was used as frosting for these cupcakes and I sprinkled the tops with black sesame seeds. The chocolate cup cakes were make with Simone Shifnadel’s “No Joke Dark Chocolate Cake recipe found at Zenbelley. It is Gluten-free, Paleo and we love it.

 

First 5 Photos and last one is by: Karly Blair
Strawberry Dipped Chocolates Photo by: Sam of Photographicsam

 

Orango-Glazed Chicken

Orange Mango Chicken Recipe

Instead of juicing the orange and then adding in a thickener (cornstarch is what is used most-which is not considered whole), I used the whole orange and even 1/2 of a mango. I’m sure 1 1/2 orange would work as well. The fiber from the fruits thicken the sauce up just fine.

I have also used this recipe with honey and maple syrup and they both work equally well.

Hope you enjoy this!

Orango-Glazed Chicken
 
Author:
Yield: 4
 
Ingredients
Sauce:
  • zest from 1 orange
  • 1 orange, peeled
  • ½ mango, peeled and diced (1/2 cup)
  • 2 tsp ginger root, minced
  • 1 clove garlic
  • ½ tsp chili pepper
  • 3 Tbsp apple cider vinegar
  • 3 Tbsp honey or maple syrup
Chicken:
  • 2 lb. boneless, skinless chicken breast or thighs, cut into bite size pieces.
  • 2 Tbsp coconut oil
Plate with:
  • 3 green onions, chopped (optional)
  • 1 Tbsp sesame seeds (optional)
Instructions
  1. Put the sauce ingredients into a high powered blender.
  2. Blend until smooth.
  3. Chop the chicken into 1 inch cubes.
  4. In a large saute pan, heat the coconut oil, using medium high heat.
  5. Add the chopped chicken and cook until it turns a light golden brown approximately 7-8 minutes, turning over the chicken while cooking.
  6. Add the sauce from the blender to the cooked chicken. Coat the chicken with the sauce and let the sauce heat up a bit.
  7. Top the orange chicken with the optional green onions and sesame seeds when plating.

Photo by: Karly Blair

Orango-Glazed Tempeh

Orange Mango Tempeh Recipe

Here’s a well loved Asian recipe made with organic Tempeh boasting 22g of protein per serving.
Most recipes call for juicing an orange and then adding in a thickener like cornstarch which is a processed food, I used the whole orange and even 1/2 of a mango instead. The fiber from the fruits thicken the sauce up just fine.  I have also used this recipe with honey and maple syrup and they both work equally well.

Tempeh is a Wholetarian approved product because it is not considered highly processed like tofu is. Tempeh is made from fermented whole soybeans. You could actually make it in your own kitchen. This site tells you how.
I use the Light Life brand, organic soy tempeh. The ingredients are: Cultured organic soybeans, water, lactic acid (from plant sources), organic brown rice. It doesn’t have gluten grains in this one but it is not Gluten-Free. It’s likey processed in a facility with gluten grains. Some are made from barley(contains gluten), millet and flax so check the ingredients as to what suits your needs before you buy.

Tempeh does not have a strong taste and like tofu, will absorb the flavors you add to it.
I served this dish (see photo above) over Shirataki noodles (see notes below) with roasted multi-colored carrots seasoned with sea salt and Italian seasoning along with steamed broccoli.

See my recipe for Shirataki noodles for more info about these amazing gluten-free, grain-free, calorie-free noodles.

Orango-Glazed Tempeh
 
Author:
Yield: 4
 
Ingredients
  • 1 orange, peeled
  • ½ cup (1/2 mango), peeled and diced
  • 1 tsp ginger root, minced
  • 1 clove garlic
  • ½ tsp chili pepper
  • 3 Tbsp apple cider vinegar
  • 3 Tbsp honey or maple syrup
Tempeh:
  • 2 8-oz packages tempeh, cut into bite size pieces ¼" thick
  • 2 Tbsp tamari soy sauce, (wheat-free, gluten-free)
  • 2 Tbsp coconut oil or ghee
Plate with:
  • 2 -8oz packages shiritake noodles, Miracle Noodles or Nooodles (look for tofu free ingredients)
  • 1-2 cups mung bean sprouts (optional)
  • 3 Tbsp cilantro, diced (optional)
Instructions
  1. Add all of the sauce ingredients in a high powered blender.
  2. Blend until smooth.
  3. Chop the tempeh up into ¼" x 1" inch pieces.
  4. In a sauce pan over medium-high heat, add the coconut oil and tamari sauce.
  5. Add the tempeh pieces and turn the pieces over to coat and thoroughly heat it through.
  6. Add the sauce from the blender.
  7. Coat the tempeh with the sauce and remove from the heat.
  8. Serve Orango-Glazed tempeh over shiratake noodles, soba noodles, zucchini noodles, sprouts, stir-fry vegetables etc.
  9. Top with mung bean sprouts and cilantro if desired.

 

Photo by: Karly Blair

 

Whole Rice Crispy Treats

Healthy Rice Crispy Treats without marshmallows

No marshmallows or butter found in this recipe. Only whole grain brown rice cereal and other whole ingredients.

Barbara’s brand of brown rice crisps and Trader Joe’s Chocolate Sunflower Seed Drops along with other whole ingredients make these Rice Crispy Treats colorful and oh so good!

Rice Crispy Easter Eggs

Whole Rice Crispy Treats
 
Author:
 
Ingredients
  • ½ cup almond butter, creamy, no salt (or use peanut or any nut butter)
  • ½ cup honey or coconut nectar (I like to use raw white creamy Canadian honey)
  • ¼ cup coconut butter (It's easy to make your own here)
  • 1 Tbsp vanilla extract
  • ¼ tsp sea salt (omit if your nut butter is salted)
  • 3 cups brown rice crisps cereal (I like Barbara's brand)
  • 1 cup of dark chocolate chips (optional)
  • 1 cup Chocolate Sunflower Drops (optional, I like Trader Joe's brand made with natural food colors)
Instructions
  1. Add the almond butter, liquid sweetener of choice and coconut butter to a large pot and slowly melt and stir the ingredients together over low heat. The purpose is to get it just warm enough to melt the ingredients together.
  2. Step 2
  3. Remove from heat and add the vanilla and sea salt (only add salt if using salt free almond butter).
  4. Step 3
  5. Stir in the brown rice crisp cereal.
  6. If shaping into Easter Eggs or another mold see Variations below.
  7. If making these into traditional bars continue here:
  8. Step 4
  9. Prepare an 9" x 13" pan by spreading a thin layer of coconut oil on the bottom and up the sides. A glass or ceramic baking dish work well.
  10. Step 5
  11. Spread the mixture into the pan. You could sprinkle chocolate chips or chocolate covered sunflower drops on top and lightly press on top with your fingers if you desire. Otherwise just flatten mixture with a spatula.
  12. Step 6
  13. Then place in the refrigerator for 15-20 minutes (to stiffen up) or until ready to serve. They do keep well at normal room temperature though once hardened due to the coconut butter.
For Chocolate Drizzling:
  1. Melt dark chocolate chips in a double boiler or chocolate melting pan. Transfer chocolate to a food grade squeeze bottle or frosting bag with a small round tip.
  2. Drizzle chocolate over the top of the rice crispy bars.
  3. You can drizzle chocolate over the top before cutting them into bars and place back in the fridge to set the chocolate or cut the bars first and then drizzle the chocolate on like I did here.

Healthy Rice Crispy Treats

Note

I got these ingredients at my local stores for quite a bit less than what Amazon charges.

Variations

For 3D Easter Eggs

Additional items needed:

  • 1 plastic Easter egg– any size you like (use a standard egg size if you are going to serve them in an egg carton like I did in the top photo)
  • Coconut oil to lightly line the plastic Easter egg
  • 1 cup Chocolate Sunflower Seed Drops by Trader Joe’s made with natural food colors (optional)
  • 2 empty egg cartons
  1. Prepare the rice crispy mixture from the recipe above. The mixture can be a little too sticky to handle at first. Placing it in the fridge for a few minutes will stiffen it up enough to work with but watch out because it can get too stiff when it gets too cold. You need it sticky enough so that the sunflower seed drops will stick to it.
  2. Line the plastic Easter egg with coconut oil to start. I found that I didn’t have to do it each time I used the mold.

Without the Sunflower Seed Drops:

  1. It’s easiest to forgo the sunflower seed drops and just pack some of the mixture into the egg mold and squeeze the top and bottoms together until the egg closes.
  2. Remove the mold and place in an empty egg carton.

Using the Sunflower Seed Drops:

You can stir the sunflower seed drops in first with the mixture but they tend to crack and not enough of the seeds end up showing on the outsides.

To get the seeds to show on the outsides:

  1. Pour the sunflower seed drops in a small bowl.
  2. Grab a small glob of the rice crispy mixture and dip it into the sunflower drops. If the mixture is sticky enough the drops will stick.
  3. Place the mixture in one end of the mold and then do this again in the other end of the mold. Hand place drops on the sides of the molds to fill up the spaces.
  4. It’s a little challenging to get just the right amount in to squeeze the egg mold together without cracking the chocolate drops but I managed to do it and I think they turned out pretty cute. They really taste good too.

Another option for the sunflower drops is to omit the sunflower drops in the mixture, mold the eggs, let them set to harden, dip the tops of the eggs into dipping chocolate and sprinkle the tops with the sunflower drops. This is a lot easier to do and a lot more fun for kids.

Rice Crispy Treats for EasterHere is another idea for shaping Rice Crispy Treats for Easter.
Fill the nest with whipped cream or coconut cream topped with coconut sprinkles and small blueberries.

You can shape these Rice Crispy Treats into anything you want for any Holiday or celebration.

Shaping Rice Crispy Treats

Photos by: Sam of Photographicsam except for the last one by Karly Blair

Peanut Butter Crispy Bon Bons

Peanut Butter Bon BonsThese scrumptious Bon Bons are made with whole ingredients and you would never know it. A very special treat perfect for the holidays or any party.

This recipe works well using date sugar which is a preferred whole sugar that doesn’t work in all recipes.
I’m also impressed with Barbara’s brand of brown rice crisps. Here is the ingredient list. Organic Whole Grain Brown Rice, Organic Fruit Juice Concentrate (Pear or Apple), Sea Salt. That’s it.

Peanut Butter Crispy Bon Bons
 
Author:
Yield: Makes 7½ cups
 
Ingredients
  • 2 cup creamy peanut butter or nut butter of choice
  • ½ cup coconut butter (make your own here) or butter if you must
  • 1 cup raw honey (It should be rather thick- I like white Canadian honey because it tastes closest to white sugar) Vegans can use maple syrup or coconut nectar
  • 1 cup date sugar or other dry unrefined wSugar
  • 3 c brown rice crisps cereal (I like Barbara's Brand) Raw and Paleo can use cripsy dehydrated sunflower seeds or nuts
  • 2 cups (1-12-oz) bag semisweet or 60% chocolate chips
  • 1 tsp of coconut oil
Instructions
  1. Melt peanut butter and coconut butter in a saucepan on low heat, just warm enough to melt the coconut butter and mix them together well.
  2. Remove from heat and add mixture to a large mixing bowl.
  3. Add the raw honey and date sugar and mix together with a spoon.
  4. Add the brown rice crisp cereal and mix together.
  5. Chill the mixture for an hour or so in the refrigerator to stiffen up before forming into balls. If you need to chill it over-night, wrap in plastic or in an air tight container. It will be too hard to form into balls so leave it out on the counter until it is the right consistency to form into balls.
  6. Once formed into balls, they need to chill in the refrigerator or freezer until firm and ready to dip. Having them cold when dipping will help the chocolate dipping process work better.
  7. Slowly melt chocolate chips and coconut oil in a double boiler or chocolate melting pot or use the raw dipping chocolate recipe.
  8. Prepare a cookie sheet lined with parchment paper.
  9. Dip ball into chocolate, and spoon chocolate over it, lift out with a fork or dipping utensil and tap the side of the pan to release excess chocolate and place on parchment paper to set. Dipping utensils keep less chocolate from pooling at the bottom of the Bon Bon.
  10. I put some chocolate into a frosting bag with a small round tip to make the swirl on top. It is easier to use a food grade squeeze bottle though.
  11. Refrigerate until firm. They may also be stored frozen.
  12. Be sure to keep them away from warm temperatures.

 healthy Peanut butter bon bon recipe

Peanut Butter Crispy Bon Bons
These Bon Bons are great for any Holiday party.

Note

Be sure to keep them away from warm temperatures.

Top Photo by: Sam of Photographicsam
Bottom Photos by: Karly Blair

Cream Filled Chocolate Strawberries

Cream Filled Strawberries Recipe

The only thing better than chocolate dipped strawberries is whipped coconut cream filled ones. This non-dairy cream filling provides a healthy dose of yum to a variety of desserts.
This recipe only has a few ingredients and if they are not common staples in your kitchen yet, they are likely to become so before too long (at least if you’re trying to replace refined ingredients for real food treats like these.

How to melt coconut butter

Liquefy the coconut butter first. If you don’t, the ingredients will be too thick to mix well together.
Place the jar of coconut butter in a pot of very hot water for 5 to 10 minutes. Once it has softened, stir it together well. It should be the consistency you see here.

How to core strawberries

I used a melon ball tool to core the strawberries to make room for extra filling.

Cream Filled Chocolate Strawberries
 
Author:
Yield: 8-12 Cream Filled Strawberries
 
Ingredients
  • 1 quart strawberries, organic- strawberries are on the dirty dozen list for pesticides
  • 2 cups dark chocolate chips or bar (60%+ cocao) or for a raw version use chocolate crackle recipe.
Coconut Creamy Filling or Frosting Recipe:
  • ¼ cup coconut butter (liquefied-see notes) Make your own or purchase
  • ⅔ cup coconut cream (see notes)
  • 2-4 tsp raw white honey-anymore than that will make it runny. Vegans use maple syrup
  • 5 drops liquid stevia depending on taste preference
Instructions
  1. Use a small bullet type blender and add the coconut butter, coconut cream, and raw white honey or maple syrup. Blend until smooth.
  2. Add liquid stevia to taste (use as little as you can).
  3. The mixture will be quite runny at this point. To thicken it up, keep the mixture in the bullet blender or transfer to another container and place it in the freezer for 15 minutes and then transfer to the refrigerator for maybe 30 to 45 minutes until it thickens to the right consistency.
  4. If after 45 minutes it has not thickened up, add a small amount of coconut butter and blend it in the mixture. The coconut butter will thicken it up while honey and coconut cream will thin it- just so you know.
  5. While the mixture is in the refrigerator thickening up, get the chocolate chips starting to melt by either using a double boiler over low heat or using a special chocolate melting pot.
  6. Wash strawberries and cut off the leaves with a straight cut. Core the center of each strawberry with the small end of a melon baller or use a paring knife. This part is not essential. I made these once without coring them and the cream filling successfully stuck to it so you decide.
  7. Photo of strawberries & melon baller
  8. Make sure the strawberries are dry by patting with a towel.
  9. Place strawberries on a cookie sheet and place in the freezer for 30 minutes. Chilling them first makes this work so much better. Don't freeze them, just chill them. If you're thinking plenty ahead of time you can chill them in the refrigerator.
  10. When the cream mixture is the right thickness, Scoop some into a frosting bag with desired tip. If you don't have a frosting bag, you can fill a baggie with cream, zip it shut and snip off part of the corner to squeeze the cream out of the bag.
  11. Take the strawberries out of the freezer and begin to fill the cavity of the strawberries with the cream filling.
  12. Set the cream filled strawberries on their sides on the cookie sheet.
  13. Drizzle chocolate over the strawberries with a spoon or for better results fill a baggie and snip off a corner and drizzle the chocolate on or use a frosting bag.
  14. Next place in the refrigerator until ready to serve.

Notes

It’s important to understand the difference between coconut butter and coconut cream. See the article “Making sense of coconut products” so you don’t get confused about conflicting names such as coconut cream concentrate and creamed coconut.

See how to easily make Coconut butter here. It is usually solid and needs to become a liquid for this recipe.
Purchase coconut cream in a tetra pak at an Asian supermarket.

Or use the coconut cream found in a can of coconut milk.

Purchase a can of coconut milk (you may need two cans for this recipe, each can has a different amount of cream) and place in the fridge for at least 4 hours to separate.

Open the can and carefully scoop out just the top cream layer, leaving the liquid portion. Be sure to use the remaining liquid for soups or smoothies.

Due to the melting nature of the coconut oil in the butter and cream, be aware of the temperature when working with and serving this special dessert. Be sure to keep them cool or even cold. You don’t want the chocolate to melt either.

Coconut Cream Date Candy Filling

This recipe for Coconut Creamy Filling is also a great addition to my “Love Ya Back” Candy recipe.

Top Photo by: Sam of Photographicsam
Next Three Photos by: Karly Blair

“It’s A Sweet Life” Bar

Homemade Lara Bar Recipe

This is my version of a Lara Bar that fits exactly what I like the best. What’s great about making your own healthy nut bars, is that you can get the ingredients just right for you or someone you love.

As you can see, I like it pretty simple.

"It's A Sweet Life" Bar
 
Author:
Yield: 2 cups
 
Ingredients
  • ½ cup almonds, whole with skins
  • ½ cup pecans
  • 20 dates
  • ½ cup mini dark chocolate chips
Instructions
  1. A food processor with the blade tool works best for this recipe.
  2. Make sure all the pits are removed from the dates.
  3. Add the almonds, pecans and the dates into the food processor.
  4. Turn it on and let it chop and blend the ingredients together until you can make a ball out of it without it being too sticky.
  5. Add more nuts or dates to make it the right stickiness. This will all depend on how moist or dry your dates are.
  6. Press the mixture into a glass pan and cut into bars.
  7. Wrap the bars in plastic wrap and keep them in the refrigerator or freezer ready for school or work lunches or anytime energy snacks.

Variations

Chocolate Covered Date BarHomemade Valentine Candy
I made these bars extra special by putting a layer of my Coconut Creamy Filling recipe on them.

Before dipping them in chocolate, be sure to place the bars with or without the creamy filling on top on a cookie sheet lined with parchment paper and freeze them in the freezer. This is important so that they will be firm and won’t fall apart when dipping.

Melt the chocolate in a double boiling pan or special chocolate melting unit, melt 2-3 cups of dark chocolate chips.

Dip the bars into the chocolate and place the bars on a metal rack with a cookie sheet underneath so the chocolate can drip off the bottom before transferring onto a parchment paper lined cookie sheet. Place in the refrigerator or freezer to help set the chocolate faster. I chose to drizzle chocolate on top as well.

You can dip them in chocolate and sprinkle coconut, or a variety of nuts, seeds and dried fruit or a drizzle of chocolate on top.

You can shape them into balls or just about any shape you want.

Consider using it in my “Love Ya” Candy recipe.

You can use this recipe as a pie crust or a layer for a variety of dessert recipes such as fudge.

Photos by: Karly Blair

Cauli-Vegan Cheesy Sauce

Non Dairy Cheese Sauce

Enjoy this Non-dairy version of cheese sauce with a sneaky, yet creamy cauliflower base. It makes a great mac and cheese dish, nachos, a cheesy sauce for steamed veggies and anything else you would like.

You might also like my raw cheesy sauce version.

Whole Vegan Cheese NachosWhole Vegan Nachos and No-Cheese

Cauli-Vegan Cheesy Sauce
 
Author:
Yield: 2½ cups
 
Ingredients
  • 2 cups steamed cauliflower
  • ¼ large orange bell pepper
  • ½ cup nut milk of choice
  • ¼ cup nutritional yeast
  • 1 tsp lemon juice (this might have been 2 tsp)
  • 2 Tbsp olive oil
  • ½ tsp sea salt or to taste
  • pepper to taste
Instructions
  1. Blend ingredients together in a high powered blender until smooth.
  2. If it is too thick for your needs, add more wMilk of choice.
  3. Heat up in a saucepan if needed. It should be warm from the steamed cauliflower so you can simply pour over steamed vegetables or hot GF pasta or chips.

 Variation

For a White Cheese Sauce:

Leave out the orange bell pepper. It will still taste delicious and cheesy but be more of a white sauce.

Vegan Cheese Sauce Recipe

Photos by: Sam of Photographicsam

Cauli Cheese Sauce

Cauliflower Cheese Sauce

Cauliflower is the base for this amazingly wonderful, smooth and cheesy sauce. I know, it’s just what you’ve been looking for. Its a great transition recipe to help you cut back on dairy and a fabulous way to add in more veggies without even knowing it.

This cheese sauce makes a great mac and cheese dish, nachos, a topping for steamed veggies, omelettes and anything you would normally put cheese on.

I used whole grain quinoa and corn pasta for the mac and cheese dish pictured above. We actually prefer the whole grain brown rice pasta but I couldn’t easily find it in the macaroni noodle shape.

I also have a non-dairy Vegan and Raw version you might enjoy as well whenever you’re ready.

Cauli Cheese Sauce
 
Author:
Yield: 2½ cups
 
Ingredients
  • 2 cups cauliflower, chopped and steamed
  • ¼ large orange bell pepper (for color and flavor)
  • ½ cup raw milk or nut milk of choice (I use fresh coconut milk, from the freezer section at the Asian store)
  • ¼– ½ cup raw cheese, sharp
  • 1 Tbsp nutritional yeast (optional but this makes it taste extra yummy and cheesy)
  • ½ tsp sea salt or to taste
  • pepper to taste
Instructions
  1. Chop the cauliflower in about ½" pieces and add to a pot with a vegetable steamer. Add water to the pot but not enough for it to come over the vegetable steamer. Cook on high heat for 6 or 7 minutes until the cauliflower is soft enough to blend.
  2. Add all of the ingredients into a high powered blender.
  3. Blend ingredients together until smooth.
  4. If it is too thick for your needs, add more wMilk of choice.
  5. If needed, heat up in a saucepan to melt the cheese. It should be warm from the steamed cauliflower so you can simply pour over steamed vegetables or hot Gluten-Free pasta, chips etc.

Photo Credit: Sam of PhotographicSam

Raw Cheddar Cheesy Sauce

Raw Cheddar Cheese Sauce

You can use this recipe as a dip or add water to make it into a sauce or a dressing.
It is pictured here with raw flax crackers, raw fresh homemade salsa and avocado.

Raw Cheddar Cheesy Sauce
 
Author:
Yield: 3 cups
 
Ingredients
  • 1 orange bell peppers or red but orange looks more like cheese (1/2 red and ½ yellow works well also)
  • 2 lemons juiced (approx. ⅓ cup)
  • 1 cup cashews (soaked in water 2 hours or overnight)
  • 1 cup sunflower seeds or macadamia nuts (soaked in water 2 hours or overnight)
  • ½ cup pine nuts (soaked in water 2 hours or overnight)
  • 3 Tbsp Nutritional yeast
  • 2 garlic cloves
  • 2 Tbsp green onion, diced
  • ½ tsp sea salt or to taste
  • ½ tsp vegetable no-salt seasoning
Instructions
  1. Chop up the bell pepper into cubes and put in the bottom of a high powered blender with the lemon juice and blend until smooth.
  2. Drain nuts and seeds. Add the nuts and seeds to the blender and blend until smooth.
  3. Add the remaining ingredients and blend.
  4. It should be the thickness of a dip. Add a little bit of water if you want to thin it out for a sauce.

Photo by: Sam of Photographicsam

Fresh Homemade Salsa

Fresh Homemade Salsa Recipe

Potassium Sorbate & Sodium Benzoate are two common preservatives added to store bought salsas. Our bodies are not deficient of Potassium Sorbate & Sodium Bensoate. Since the only purpose for these preservatives are to allow more time to package, ship and keep it on the shelves, we should be encouraging our local stores and farmers markets to provide us with freshly made salsa and other preservative free condiments.

I use to live near a supermarket that made their own salsa- sans the preservatives and sold it at a great price. It was absolutely fabulous! The ingredients in salsa are so good for us and can be used with so many dishes. It should be a staple in our homes.

Let’s be more pro-active and communicative with the store buyers as to what we would like. Me might be surprised at the changes we could see.

Meanwhile, if you can’t find preservative-free salsa in your local market, here is a great recipe that has served me well.

Fresh Homemade Salsa
 
Author:
Yield: 4 cups
 
Ingredients
  • 6 large roma tomatoes, 3 for blender & 3 diced
  • ¼ white or red onion
  • ½ cup red bell pepper, diced
  • 1-2 garlic cloves
  • 1 tomatillo OR 1 tsp jalapeno, diced (if you want a kick)
  • ½ cup cilantro
  • ½ cup of parsley and or basil
  • ¼ cup olive oil
  • 1 tsp sea salt
  • 1 tsp pepper
  • 1 tsp garlic powder
  • 2-3 tsp lemon or lime juice (about ½ of a lemon)or 2 tsp of apple cider vinegar
  • 1 tsp fresh ginger, minced (optional)
Instructions
  1. Dice 3 of the tomatoes and set aside.
  2. Dice the green onion and bell pepper and set aside.
  3. Blend all the rest of the ingredients in the blender just enough to blend mixture but not puree.
  4. Stir in the diced tomatoes, onion, red bell pepper and tomatillo/jalapeno.
  5. Keeps in the refrigerator for 3 days.

Photo by: Karly Blair

Shiratake Noodles

Shiratake Noodles Recipe

Shirataki Noodles are becoming more and more popular because they are basically calorie free, gluten-free and full of a water-soluble fiber called glucomannan. You may have heard of Glucomannan as a weight loss supplement. It is known to reduce appetite, relieve constipation and help manage high cholesterol levels. So with all those benefits, why not eat it as a food.  It has virtually no taste and takes on the flavor of the sauce you add to them.

 

Shirataki Noodles look suspiciously white, as in white and refined but they are actually made from white yams. The name Shirataki means “white waterfall” and they are found packaged with water in the refrigerated section of Asian and Health food markets. I avoid the ones mixed with tofu for various reasons like GMO’s and the processing procedure of tofu.

 

Shirataki Yam Noodles image

Shirataki is naturally white. The bottom package has seaweed added to it.

Shirataki Ingredients: Water, Yam Flour, Lime

Orange Mango Tempeh RecipeTo prepare Shiratake noodles you simply drain out the water they come in and rinse them off. Next heat them up by putting them in lightly salted boiling water for a few minutes and then draining the water out. That is what I did in the photo above with my Orango-Glazed Tempeh recipe. These noodles are basically calorie-free but are also taste-free. This is why you serve them with yummy flavorful sauces.  But I did some experimenting and liked what I came up with in the recipe below. I just added a few ingredients and lightly stir-fried it. This turned these translucent-like noodles into a more pasta-like white noodle with a little bit of flavor.

 

Shiratake Noodles
 
Author:
Yield: 4
 
Top with any Asian Dish such as Stir-fry Vegetables.
Ingredients
  • 1 lb (16oz bag) Shiritake (Yam noodles) Found in the refrigerated section of Health or Asian stores
  • 1 egg (optional)
  • ¼ tsp sea salt OR 1 tsp of tamari or nama shoyu (a natural soy sauce, look for gluten-free)
  • 1 Tbsp coconut oil or ghee
Instructions
  1. Open the Shiritake noodle package and pour contents into a strainer to drain the liquid out. Rinse with pure water and drain water out again.
  2. Place the coconut oil or ghee in a medium saute pan and heat to medium high.
  3. Whisk egg and sea salt together with a fork in a medium size mixing bowl.
  4. Add the noodles in and mix together with a fork.
  5. Place the noodle mixture in the heated saute pan and stir the noodles around while it cooks up sufficiently. This step only takes a minute or two to heat up the noodle while cooking the egg.

 

Notes

Don’t even think about using Shiritake noodles in my recipe for “Ramen Burger” Buns however. They are not sticky like grains are so they will not hold together at all. They are actually a slippery noodle.

But do use them in soups and stir-frys!

 

 

Photos by: Karly Blair

Traditional Red Pepper Hummus

Red Pepper Hummus Recipe

Hummus is full of whole food goodness and easy to make.

Traditional Red Pepper Hummus
 
Author:
Yield: 4 cups
 
Ingredients
  • 3 cups chickpeas (garbanzo beans), cooked or 2- 15 oz cans (without anything added except sea salt)
  • ½ cup tahini
  • 1 red bell pepper, med/lrg, diced, about 2 cups (can substitute another similar watery vegetable if you like- see variations)
  • ⅓ cup olive oil, extra virgin
  • ¼ cup lemon juice from about 1½ lemons
  • 2 garlic cloves
  • 1-2 tsp cumin, ground
  • 1 tsp sea salt (if using unsalted chickpeas– you may want to use more salt to your liking)
  • Dash of paprika to top
  • A few pine nuts to garnish the top
Instructions
  1. Open the cans of chickpeas (garbanzo beans, drain and rinse through a strainer.
  2. Add the chickpeas and all the rest of the ingredients into a food processor and blend together until smooth.
  3. Add more red bell pepper or some water if it is too thick.

Red and Green Hummus and Flax chips
See recipes for the flax crackers and salsa shown in the above photo. The green hummus with zucchini is explained in the Variations below.

Variations

  • Can substitute yellow or orange bell pepper for the red.
  • You can also use roasted red peppers but I personally like the simplicity and the healthful enzymes from the raw bell pepper.
  • Can substitute squashes (raw) for the red bell pepper such as zucchini (will make it green as seen in the above photo) or yellow squash (a hint of yellow). Or jut make it plain as shown in the photo below.

Chickpea Hummus Recipe
This is the plain version. I just left out the red bell pepper and as you can see it is a lot thicker without it.

Photos by: Karly Blair

Magical Chia Seeds

The Magic of Chia Seeds

Gelled chia seeds will freeze up quite quickly when added to very cold smoothies and you will swear you are eating frozen dip and dots mixed in with your smoothie.
Chia seeds do not have much of a taste on their own but they provide a magical frozen crunch along with wonderful magical health benefits. It’s true chia seeds look a little scary in smoothies at first, but their unique intrigue make up for it.
This may not be for everyone but some of us absolutely love it!

Magical Chia Seeds
 
Author:
Yield: ½ cup
 
Ingredients
  • 2 Tbsp chia seeds
  • ½ cup pure water
Instructions
  1. If you don't keep gelled chia seeds ready to go in the refrigerator to add to smoothies regularly, just before blending up your smoothie start pre-soaking the chia seeds.
  2. Pre-soak 2 Tbsp of chia seeds together with ½ cup of water in a small bowl or jar, stirring every few minutes in the beginning until the chia seeds are fully saturated with water and stop floating on the top.
  3. Chill in the refrigerator for 15-20 minutes or so. (Gelled chia seeds can last in the refrigerator for 3-4 days).
  4. They are now ready to be added to cold smoothies to do their magic.

Variations

Chia seeds do not have to be pre-soaked before adding to smoothies for the nutritional benefits like flax seeds do. I sometimes blend them up along with all of the other ingredients or even put them in dry. You don’t notice them when blended well in a high powered blender and when they are added in dry, they have a crunch similar to strawberry seeds which is not bad.

One time I blended dry chia seeds in my Orange Julicious recipe which is my daughters absolutely favorite smoothie. This isn’t a great idea because it turns a less appealing color when added to light colored smoothies. When I handed her the smoothie, she was obviously unimpressed but when she tasted it she exclaimed with surprise, “This is the best smoothie I’ve ever tasted!” So keep color in mind when adding chia seeds blended or pre-soaked. Unattractive color and presentation may keep some from even trying it.

Photo by: Karly Blair

Orange Julicious

Orange Julicious Recipe

If you live in a warm climate like we do in here in Arizona it’s wise to have citrus trees in your back yard. They provide a bounteous supply of delicious nutrition at such a ridiculously low cost with virtually no effort. The shade they provide is also an added bonus in the deadly hot summertime.

When oranges are in season this recipe is used a lot in our house. My kids especially love this cold refreshing drink after a long hot bus ride and walk home from school. I hope you find this recipe as useful and julicious as we do.

Orange Julicious
 
Author:
Yield: 5 cups
 
Ingredients
  • 3 cups of fresh squeezed orange juice (approx. 8 to 10 oranges) or store bought O.J. in a pinch
  • 1 orange, peeled & de-seeded (see notes)
  • 1 Tbsp of maple syrup
  • 1-3 Tbsp of honey (amount depends on how sweet or tart the oranges are) or stevia to taste
  • 1 tsp pure vanilla
  • 1 banana, frozen
  • ½ cup wMilk of choice such as almond or coconut milk or ¼ cup raw cashews
  • 2 Tbsp coconut oil (optional but it really makes it taste good, makes it creamier, healthier and keeps you satisfied longer while aiding in in weight loss)
  • 4 cups of crushed ice
  • 2 Tbsp chia seeds & ¼ cup water (optional to add fiber) (pre-soak before starting if using) Can pour in seeds without water and pre-soaking. (see notes)
Instructions
  1. Juice approximately 8 to 10 oranges to make 3 cups of fresh juice.
  2. Blend all the ingredients together in a high powered blender except the coconut oil, crushed ice and chia seeds. (unless you want the chia seeds blended option.
  3. Make sure the coconut oil is in a liquid form (If it's not summertime and naturally warm making your coconut oil liquid, just warm it up quickly in the smallest pan you have on the stove. Would love to recommend the microwave but can't.
  4. Turn the blender back on and slowly pour the coconut oil in. (This step is to keep the coconut oil from clumping into small beads of oil).
  5. Then add the ice and blend until well blended.
  6. Taste and add extra sweetness (like liquid stevia) if needed. Serve immediately.

Pouring Coconut Oil into a cold smoothie

Here is how to keep coconut oil from clumping up in a cold smoothie. Pour coconut oil in a liquid state while blending and here are Orange Julicious Smoothies with and without Magical Chia Seeds.

Variations

When you are ready, consider changing the recipe to 2 cups of orange juice and 2 oranges. It will be much thicker but better for you and your liver.

Option:

Make extra (just leave out the coconut oil and crushed ice) to freeze for a quick fix. Put the mixture in glass jars, leaving 1/2 inch or so from the top of the jar to allow for expansion while freezing.

  • Simply take out of the freezer and let thaw in the refrigerator for approximately 8 to 12 hours (overnight is perfect).
  • Pour mixture from the glass jar into the blender and pour in the coconut oil while blending and then add about the same amount of crushed ice as the size of jar used.
  • Blend thoroughly and serve immediately.

Notes

Removing the fiber from fruit by juicing is hard on the liver and unhealthy due to the high amount of fructose.

Fiber is the antidote to fructose (see Dr. Lustig’s Video) so make sure you add the whole orange, banana, nuts and even chia seeds to restore some of the lost fiber.

Photo by: Karly Blair

Favorite Green Smoothie

Everyone's Favorite Green Smoothie

You’ll be happy to know that kids as well as adults tend to seriously love this green smoothie.

It has a beautifully appealing green color with easily lovable delicious flavors. Baby spinach, baby kale and baby chard are less bitter than fully mature greens so go for these to start out with if you can.

Sam’s Club (at the time of this writing) carries Taylor Farms Organic baby kale medley, in a tub, triple washed and ready to enjoy. Costco has organic baby kale. If you don’t have access to baby greens, use mature greens. A squeeze of lemon juice or a small handful of parsley will help mask any bitterness from greens if you ever feel it’s necessary.

This smoothie is so refreshingly good and simple as is- don’t be afraid to try it.

Favorite Green Smoothie RecipeI made this one thick with extra crushed ice, the way my kids like it.

Favorite Green Smoothie
 
Author:
Yield: 4 Cups
 
Ingredients
  • 1 cup coconut water or pure water
  • 1 cup apple juice or fresh juice of choice
  • 2 cups light colored mixed fruit, frozen (pineapple, mango and peaches work great) You can find a frozen fruit medley just about anywhere. Just be sure not to use the red or purple fruits. (see notes)
  • 1 banana, frozen
  • 2 handfuls of mixed baby kale, baby spinach and baby chard. (or just one type will do)
  • Sweetener of choice (like a few drops of liquid stevia or a tsp of raw honey) if you feel you need it especially for first timers
  • Crushed ice if desired
Instructions
  1. Put all ingredients in a high powered blender and blend together until well blended.
  2. Add more liquid or frozen fruit or ice to create your desired thickness and taste preferences.

Variations

Add Magical Chia Seeds to your smoothie.

Notes

To keep your green smoothie from turning an unappealing brown or brownish-green color, stay clear of adding strawberries, grape juice or any other red or purple colors.

Photos by: Sam of Photographicsam

Brilliant Fudge

Wholetarian Fudge recipe

It’s the healthy coconut oils well known for brain health that earns this recipe the title of Brilliant Fudge. Who knew a non-dairy fudge could taste so close to the full dairy version? Again, It’s Brilliant!

BrainFoodFudge-592-2

 Special Occasion healthy recipeClearly a “Yield-Special Occasion, AA” recipe but when you need it, it’s here for you and you won’t be disappointed!

Brilliant Fudge
 
Author:
Yield: 8" x 8" pan
 
Ingredients
  • ¼ cup coconut oil
  • ½ cup coconut butter (purchase or make it here)
  • ¼ cup raw almond butter
  • ¼ cup raw peanut butter or cashew or more almond
  • ¾ cup raw honey, creamy white Canadian or coconut nectar for Vegan (Fudge will taste different depending on what type of honey you use so use a good one)
  • ¼ cup maple syrup
  • ½ cup cacao, cocoa (be sure its minimally processed) or carob powder
  • 1 Tbsp vanilla
  • If using unsalted nut butter add a pinch or so up to ⅛ tsp sea salt.
  • ½ cup or more walnuts, chopped (or any preferred nut) (optional)
Instructions
  1. Use a small 4-6 cup size pot over the stove to melt the coconut butter and coconut oil together. Keep the temp really low and do not let the mixture get hot, just warm enough to mix together until it becomes a smooth liquid.
  2. Remove from heat.
  3. Put all of the rest of the ingredients except the nuts in the pan and mix together with a spoon.
  4. If it taste too much like honey add a pinch more salt to get it just right.
  5. Stir in the chopped nuts.
  6. Line an 8" x 8" glass or ceramic dish/pan with parchment paper for easy removal and cutting. (optional)
  7. Pour mixture into the dish/pan.
  8. Let it set up in the refrigerator for about 4 hours. Or for faster set up, put it in the freezer.
  9. Cut into 2" x 2" pieces and serve or store in an air tight container in the refrigerator or freezer.

Frosting Variation

This recipe can also be used as a frosting. If you don’t chill it, it will spread nicely at room temperature. To make sure it spreads nicely consider replacing the thick and creamy white Canadian honey with maple syrup or coconut nectar.

Notes

This fudge becomes soft while out of the refrigerator especially if the temperature is warm. For best results keep the fudge cold before serving.

Photos by: Sam of Photographicsam

Sweetypie Meatloaf

Valentine Shaped Meatloaf Recipe

This one is a wowzer. Not only does it surprise people with the novelty of it but it taste great too. OK, it may take a little extra effort to put it all together but aren’t your loved ones worth it? At least once a year for Valentines Day?
I hope you enjoy this as much as my family does.

Valentine Meatloaf with Pink Mashed Potatoes Recipe

Here it is ready for the final touch of gravy to be drizzled on top.
White Gravy for Valentine MeatloafSee recipe for the Creamy White Gravy.
Sweetie Pie Meatloaf PanLook for a heart shaped pan as deep as this one for best looking results and feel the Love.

This recipe calls for cooked quinoa or brown rice. Before starting, see recipe for cooked quinoa if needed and also the recipe for the Creamy White Sauce.

For everyday use, nothing fancy, I like to use a muffin pan. When you bake them in muffin pans or any other relatively small size, like this heart shaped pan, they will only take 20-25 minutes to bake rather than 1 hour in a loaf pan.

Sweetypie Meatloaf
 
Author:
Yield: 12- 3"x4" hearts
 
Ingredients
  • 2 green onions, diced
  • 2 cloves garlic, minced
  • 2 large eggs
  • 1 Tbsp Tamari Sauce or Worcestershire sauce
  • ¼ cup ketchup
  • 1 teaspoon Himalayan sea salt
  • ½ teaspoon fresh ground black pepper
  • 1 pound ground beef, grass-fed, 15% fat or less)
  • 1 cup quinoa or brown rice, cooked or ½ cup almond meal/flour (for Paleo)
Instructions
Cook the quinoa or brown rice if using. Try to plan this meal when you have left-overs to use for this.
Prepare the white sauce gravy. See recipe on this site.
Prepare the mashed potatoes while the meatloaf hearts are cooking. See recipe on this site on how to make them pink.
For the Meatloaf:
  1. Combine the diced green onions, minced garlic, eggs, ketchup, tamari sauce, and salt & pepper in a bowl. Mix together well with a fork.
  2. Then add in the ground beef and pre-cooked quinoa and mix together. You may want to use your hands to mix it well.
  3. Grease the heart shaped pans with coconut oil. Press the meat mixture into the molds.
  4. Bake at 350° for about 20-25 minutes depending on how big and thick your hearts are. Use a meat thermometer to verify that it is at least 145° in the center.
  5. While they are baking make the pink mashed potatoes.
  6. When the meatloaves are done, carefully place them on a cookie sheet.
  7. With a knife, frost the tops of the meatloaf with mashed potatoes. Just like frosting a cake.
  8. Put the white gravy in a squeeze bottle and drizzle over the hearts once plated and ready to serve.
  9. Do it all with love and gratitude in your heart.

Photos by: Karly Blair

Creamy White Gravy

Healthy White Gravy Recipe

Traditional gravy made healthy. This gravy can be made Gluten-Free and Dairy-Free. Any way you make it, this gravy is full of blended savory onions and garlic for added flavor, not to mention onion and garlic’s awesome health benefits. This recipe is the closest to a traditional gravy that most people are used to which makes it so easily accepted so I would call this a Step 1 gravy recipe. Step 2 would be my Creamy Onion Mushroom Gravy recipe. It is similar to this recipe only I use mushrooms to thicken the gravy instead of oat flour. Step 3 gravy recipe is my Condensed Cream of Mushroom Superfood Soup or Gravy as it is the best for health and nutrition. It is similar to my Step 2 Gravy recipe only it has cauliflower added for extra thickness and goodness. Remember its better to transition yourself and your family gradually so that you really enjoy your food in the process. Only you know where you are at in this process. If you are unsure, start with recipes that are closest to what you know and graduate from there.

Note:

This recipe makes 6 cups. If you’re making this for a family or group larger than 6, consider adjusting the recipe to make more because it tends to be popular and goes really fast. And besides left-over gravy pairs nicely with just about any other left-overs.

Creamy White Gravy
 
Author:
Yield: Makes 6 cups
 
This recipe makes 6 cups because I originally figured 3 cups would do it but found that it just wasn't enough for my family of 6 so I ended up doubling it. Left-over gravy will get used up the next day for sure. It goes great over eggs for breakfast, over vegetables, in soups etc.
Ingredients
  • 3 cups onion, chopped (4 medium onions or 2 large)
  • 3 –5 garlic cloves, chopped
  • ½ cup coconut oil or butter or a combination of both (The butter will make it more yellow)
  • ½ cup oat flour (Gluten-free if needed) or unrefined flour of choice like brown rice flour.
  • 2 tsp Himalayan sea salt
  • 4 cups of wMilk of choice (any nut milk, rice milk or coconut milk) (vegetable or chicken broth may be used here, it just wont be as white and taste the same as traditional white sauce but still good) I prefer to use 2 cups of almond milk and 2 cups of chicken broth.
  • Freshly ground black pepper to taste
Instructions
  1. Sauté onions in coconut oil on low/med heat for 10 to 12 minutes in a med-large pan, until the onions are soft and tender. Keep the heat low enough that they don't darken too much. Don't rush this step; it makes all the difference when the onions are cooked slowly and well cooked.
  2. Add the chopped garlic and continue to sauté for a few more minutes.
  3. Add ½ cup coconut oil or butter or a combination of both and let them melt.
  4. Sprinkle the flour into the pan, whisk or stir together. Then add the salt and pepper. (Hold the pepper if you are making white gravy for Sweetiepie Meatloaf.
  5. Sauté for an additional 2 to 3 minutes to cook the flour.
  6. Add in half (2 cups) of broth or wMilk of choice and stir together.
  7. Pour this mixture into a blender and blend until smooth.
  8. Then pour this mixture back into the sauté pan.
  9. Add the other half (2 cups) of broth or wMilk of choice and sauté uncovered for 4 to 5 minutes while continually stirring as it boils lightly and thickens.
  10. Serve while its nice and hot.

Photo by: Karly Blair

Creamy Superfood Sauce and Pasta

Creamy Mushroom Sauce Pasta

Here is your replacement recipe for pasta made with canned cream of mushroom soup. This homemade version of comfort food pasta is full of superfood goodness!

This sneaky sauce is made with superfood veggies. Really! I’ts full of Cauliflower, Mushroom, Onions and Garlic. How cool is that? Forget about the canned cream of mushroom soup stuff and enjoy this super smart pasta dish with a healthy homemade sauce full of vitamin D. This is helpful since an alarming amount of people are found to be low in this very important vitamin.

Creamy Superfood Sauce and Pasta
 
Author:
 
Ingredients
  • 4 cups of homemade Condensed Cream of Mushroom Superfood Soup
  • 16 oz bag of brown rice pasta (I used Organic brown rice pasta by Trader Joe's – It's a good quality at the best price I've seen)
  • 2 medium carrots, chopped (or vegetable of choice)
  • 2 cups peas, frozen (or vegetable of choice)
Instructions
  1. Prepare homemade soup or take out of the freezer or refrigerator if already made. Heat up the cream of mushroom soup if needed over low heat in a pot on the stove.
  2. Cook pasta according to package directions.
  3. Cook chopped carrots in a small amount of water in a small pot.
  4. Once the pasta is cooked and drained, add the hot condensed cream of Mushroom Superfood Soup, cooked carrots and frozen peas.
  5. Stir together and serve immediately while it's warm.

Photo by: Karly Blair

Condensed Cream of Mushroom Superfood Soup

Homemade Condensed Cream of Mushroom Soup Recipe

Can you believe that this soup (aka sauce or gravy) is full of cauliflower, mushrooms, onions and garlic? These are all superfoods that are believed to prevent cancer as well as other illnesses.

Now your gravy is as healthy as your vegetables. Pouring vegetables on your vegetables without even realizing it is a brilliant concept. Say goodbye to gravy guilt and freely enjoy all you want knowing it is all good for you while your taste buds thank you.

For decades the canned version of condensed cream of mushroom soup has become a staple in most homes but have you read the ingredients lately? We don’t need nor should we want the added Monosodium Glutamate it contains. This canned processed soup also has refined oils, white flour, modified food starch and is high in sodium. Sure it’s cheap and convenient but it comes at a cost to our health.

This recipe can replace all your needs for cream of mushroom soup in your recipes. Making it fresh will provide many more vitamins, minerals and nutrients that are lost or missing in the canning process. You can make extra and store some jars of it in the fridge for a few days or a month or two in the freezer.

Monosodium Glutamate (MSG) is a flavor enhancer. Some foods like cheese, meats and even mothers milk produce MSG naturally, but the white crystalline powder form used in almost all processed foods and in almost every fast food restaurant is not produced naturally. It is a cheap chemical processed version that is highly suspected to cause many unwanted side-effects.

As scientists began to warn us about the use of MSG, other names were created so that we couldn’t easily recognize it in the ingredient list. Its other names are hydrolyzed vegetable protein, sodium caseinate, Aginomoto (named after its creator), autolyzed yeast extract, soy protein extract or natural meat tenderizer.

As a side note, Wholetarians avoid no-fat and low-fat foods. When fat is removed something else has to be added to take its place. Processed MSG ends up being critical to replace the loss of flavor with the removal of fats in many foods, either that or sugar.

Umami is a Japanese word that is known as a fifth flavor for the savory taste. MSG provides this Umami flavor which is why it is added to so many processed foods. Mushrooms happen to be a natural umami flavor and is found in abundance in this recipe. Mushrooms are also a super healthy food, high in vitamin D.

If you find that you have a hard time replacing the addictive flavored canned stuff straight out, try blending the canned with fresh homemade, adding in more and more of the homemade until you are completely in love with the whole food clean version.

Cream of Mushroom Healthy Pasta Dish

I made this pasta dish with freshly made hot homemade condensed cream of mushroom soup. Yum. It tastes amazing with all that savory natural Umami flavor from the mushrooms.

See my Creamy Superfood Sauce and Pasta recipe.

Condensed Cream of Mushroom Superfood Soup
 
Author:
Yield: 3-4 cups
 
Ingredients
  • 1-2 Tbsp coconut oil
  • 1 medium sweet yellow onion, chopped
  • 2 cups milk of choice: almond milk, rice milk, raw milk etc, unsweetened
  • ½ head of cauliflower, chopped (about 2 cups)
  • 8 oz of white mushrooms, sliced (about 4 cups) (see notes with mushroom options)
  • ½ cup of cream of choice: sour cream, raw cream or coconut cream (optional)
  • 2-3 garlic cloves, chopped
  • 1 teaspoon Himalayan sea salt
  • Ground pepper, to taste
Instructions
  1. In a medium size pot over medium heat, add the coconut oil and chopped onion. Saute for 3-4 minutes and then turn heat to low for an additional 4-5 minutes with the lid on. Don't rush this part as you want the onions to turn soft without burning them.
  2. Add your milk of choice, cauliflower, mushrooms, (see notes below on option to saute half of the mushrooms separately) garlic, sea salt and black pepper. Turn the heat back up to medium/high and simmer for 8-9 minutes or until the cauliflower is tender.
  3. Turn off the heat and add your cream of choice.
  4. Blend the mixture with an immersion blender or transfer the mixture to a blender. Be very careful as the mixture is very hot. You may want to let it cool off a bit first. Be sure to let the lid have a small amount of room for steam to escape while blending.
  5. Slowly blend the mixture until smooth.
  6. Check to see if you think it needs more sea salt and pepper.
  7. Your condensed Cream of Mushroom soup is ready to be used in another recipe or poured into glass jars for use within the next few days.
  8. Allow soup to cool off before storing in the refrigerator with a lid on it.
  9. Use masking tape and a pen or marker to date it.
  10. You may also freeze it for later. Just be sure to leave ½" to the top to allow for expansion when freezing.

Homemade Condensed Cream of Mushroom Soup in Jars
The soup in these jars and the top photo were made with the variation shown below. It provides small diced mushroom chunks in the soup.

Variations

The recipe above is the most kid-friendly without the chunks of mushrooms and the easiest method. However it has a little grayish color (due to the blended mushrooms) and some people prefer having delicious small chunks of mushrooms.

For a better color soup with small mushroom chunks:

  • Add half (4oz) of the mushrooms with the cauliflower to cook and be blended.
  • Dice the remainder 4 oz of the mushrooms in tiny pieces and lightly sauté them separately in a Tbsp of coconut oil for 2-3 minutes.
  • Add the sautéed mushrooms to the rest of the blended soup mixture at the end and serve.
  • Either way this soup is delicious and oh so good for you.

Notes

Make this homemade-whole food-healthy version and use it on anything you have used condensed cream of mushroom soup on in the past.
Enchiladas, casseroles, as a sauce over steamed vegetables or baked potatoes.
It’s an amazing way to help get your veggies in without even realizing it.

Photos by: Karly Blair

Sweet & Spicy Corn Salad

Sweet and Spicy Corn Salad Recipe

A summertime favorite salad, it also works well as a smart pot-luck dish to bring to any festive gathering.

I used savoy cabbage for the photo because I liked the shape of it, but then I realized that I much prefer the taste of lettuce over cabbage for this recipe, so I recommend using romaine lettuce unless you just want to use the savoy cabbage as a bowl.

Sweet & Spicy Corn Salad
 
Author:
Yield: 8 cups
 
Ingredients
  • 4 cups corn, cut fresh off the cob or frozen
  • 1 cup sunflower seeds, raw
  • 2 avocados, diced
  • 1 red bell pepper, chopped
  • 1 cup cucumber, chopped
  • ¼ cup chopped fresh dill or 1 teaspoon dried dill (this makes it fantastic, but if you don't have dill, use cilantro or parsley)
  • ½ cup raisins (optional)
  • 1 cup diced fresh pineapple (optional)
  • ½ cup salsa
  • 2 tsp raw apple cider vinegar
  • 2 tsp fresh lemon juice
  • 2 tsp Spike hot and spicy seasoning (for less heat use Spike original or Herbamare seasoning)
  • Romaine Lettuce leaves (optional)
Instructions
  1. In a large mixing bowl, add the corn, sunflower seeds, avocados, bell pepper, cucumber, dill, raisins and pineapple if using.
  2. Add in the salsa, apple cider vinegar, lemon juice and spike hot and spicy seasoning or seasoning of choice.
  3. Mix ingredients together with a spoon. Taste it and see if the seasonings are right for you. Add more salsa or seasonings if desired.
  4. Serve over lettuce leaves and top with additional dill if desired.
  5. Notes
  6. I used savoy cabbage for the photo because I liked the shape of it, but then I realized that I much prefer the taste of lettuce over cabbage for this recipe, so I recommend using romaine lettuce unless you just want to use the savoy cabbage as a bowl.

Photo by: Karly Blair

Quinoa Chickpea Salad

Quinoa Chickpea Salad Recipe

The new, trendy grain Quinoa (pronounced Keenwa) is actually a very old traditional healthy whole grain that we can’t seem to get enough of. It is one of the very best choices for whole grains. Enjoy this salad version with chickpeas (garbanzo beans).

Quinoa Chickpea Salad
 
Author:
 
Ingredients
Salad Ingredients
  • 2 cups cooked quinoa
  • 1 can (15 oz) chick peas (garbanzo beans), rinsed and drained
  • 2 cups (1 pint) grape or cherry tomatoes, sliced in half
  • 1 carrot, peeled and grated or sliced
  • 1 cucumber, diced
  • 1 yellow bell pepper
  • 1 handful of parsley, basil or cilantro, chopped
  • 1 green onion, diced
  • 1 Tbsp black sesame seeds (optional for color)
  • 2 Tbsp sunflower seeds
Dressing Ingredients
  • ¼ cup fresh lemon juice or apple cider vinegar or a mixture of both
  • ¼ cup extra virgin olive oil
  • 1 clove garlic, minced
  • 1 tsp sea salt
  • 1 tsp no salt vegetable seasoning of choice such as Herbamare
  • freshly ground black pepper to taste
Instructions
  1. In a large mixing bowl, add the cooked quinoa, rinsed and drained chickpeas, sliced, tomatoes, grated or sliced carrots, diced cucumbers, diced bell pepper, chopped parsley, diced green onion, sesame seeds and sunflower seeds.
  2. Whisk together the lemon juice and or apple cider vinegar, olive oil,garlic, sea salt, vegetable salt and pepper (by hand or briefly in a small magic bullet type blender). Add the dressing to the salad and toss together.
  3. Serve immediately at room temperature or cover and chill in the refrigerator for several hours before serving.

Photo by: Karly Blair

Grain-Free Paleo Blueberry Banana Muffins

Grain Free Paleo Blueberry Banana Muffins

Grain-Free Paleo Blueberry Banana Muffins
 
Author:
Yield: 12 regular muffins
 
Ingredients
  • 1 banana
  • 3 eggs
  • ½ cup maple syrup
  • 1 cup almond butter
  • 1 cup almond flour
  • ⅓ cup arrowroot powder
  • ⅓ cup coconut oil, melted
  • ¼ tsp sea salt
  • 1 tsp baking soda
  • 1 cup fresh blueberries
Instructions
  1. Preheat oven to 350 degrees.
  2. Puree banana in a small bullet type blender.
  3. Add banana puree to a medium/large mixing bowl.
  4. Add the rest of the ingredients except the blueberries.
  5. Blend together well with beaters on medium/high speed.
  6. Hand stir in the blueberries.
  7. Spoon mixture into silicone muffin cups or paper muffin cups or grease a muffin pan with coconut oil or spectrum shortening and spoon mixture in. Fill ¾ the way up.
  8. Bake medium muffins at 350 for 18-20 minutes.
  9. Bake mini muffins at 350 for 10-12 minutes.

 

Green Chili Chicken Burger

Green Chili Chicken Burger Recipe

Seriously these chicken burgers are so full of scrumptiously delicious flavor! We love ’em here at our house.

My local Sprouts store has chicken breasts on sale for $1.99/lb quite often. I just ask the meat clerk to grind the chicken for me and he does this at no extra cost.

I always double this recipe because they re-heat up really well for the next days meal or they freeze great for an even later date.

We love these chicken burgers with “Ramen Burger Buns” but usually just eat them with lettuce as the buns because lettuce is always available in the fridge and we really don’t need anything else. However I really do love a portobello mushroom as a bottom bun when I plan ahead. The taste adds to the burger and I like the extra shot of vitamin D mushrooms provide.

Green Chili Chicken Burger
 
Author:
Yield: Makes 8 Patties
 
Ingredients
Chicken Patty
  • 2 pounds ground chicken or turkey
  • 4 Tbsp green chiles, fire roasted and diced (comes in a 4oz can)
  • 2 green onions, chopped
  • 1 tsp cumin powder
  • 1 tsp sea salt
Buns of Choice
  • Portabella Mushrooms can be used for Buns

  • lettuce can be buns

  • Gluten-Free“Ramen Buns”- See recipe
Condiments of Choice
  • Vegenaise
  • tomatoes
  • lettuce
  • sprouts
  • avocado
  • cucumber
Instructions
  1. Using a large spoon, In a large mixing bowl, mix all ingredients together for the Chicken Patty.
  2. Place coconut oil on the skillet and heat to medium high heat.
  3. This chicken mixture is quite soft and will stick to your hands if you try to shape it into patties so just place a spoonful on the greased skillet.
  4. Let it cook on one side for a few minutes and then flip it over and press it down into a patty with the turning spatula.
  5. Cook on both sides until it is done in the middle.
  6. Serve hot.
  7. Can eat them as is or serve on buns of choice such as mushrooms or lettuce or Ramen Buns.

Mushroom buns

I can’t imagine actually using two mushroom buns. That’s way too much mushroom! Who besides Carly Simon and Mick Jagger has that big of a mouth anyway?

It just amazes me how much these portobello mushrooms resemble hamburger buns. Its like natures way of saying, “hey, use these as buns!”

 

 

Tex-Mex Burger

Wholetarian Tex-Mex Burger

A Flavorful Tex-Mex Burger with lettuce, tomato, cheese, red onion, avocado, ketchup and bell pepper.

Tex-Mex Burger
 
Author:
Yield: 6- 3" Burgers
 
Ingredients
  • 2 lbs ground beef, grass-fed
  • 3 Tbsp salsa
  • 2 Tbsp Cilantro or parsley, chopped
  • 1 tsp sea salt
  • 1 tsp Mexican seasoning or chili powder.
  • ½ cup black beans or corn (optional)
Instructions
  1. In a mixing bowl, mix all the ingredients together. Best to use your hands to blend it all together.
  2. Shape mixture into patties.
  3. Place onto a skillet over medium heat.
  4. Cook for 5-6 minutes on both sides or longer until it is done.

 

 

 

No Grain Banana Bread

The Best Paleo Banana Bread Recipe

No Grain Banana Bread Muffins

I prefer to use both coconut flour and almond flour together in my recipes. They each have a unique texture and I enjoy them much more used together rather than just one of them. I think this is the perfect recipe for banana bread or muffins. I hope you like it as much as my family does.

No Grain Banana Bread
 
Author:
Yield: 12 reg size muffins
 
This recipe uses 1 medium size loaf pan or 1 regular size muffin pan with 12 indents.
Ingredients
  • 4 bananas, ripe
  • 4 eggs
  • ½ cup almond butter
  • 4 Tbsp grass-fed butter, melted (or coconut oil, or ghee)
  • ¼ cup maple syrup
  • ¼ cup coconut flour
  • ¼ cup almond flour
  • 1 tsp cinnamon
  • 1 tsp baking powder, gluten free
  • 1 tsp baking soda
  • 1 tsp pure vanilla extract
  • 2 pinches of sea salt
  • ¼ cup walnuts or nuts of choice, chopped
Instructions
  1. Preheat oven to 350 degrees.
  2. Add ripe bananas to a high powered blender and blend to a puree.
  3. Pour banana puree using a rubber spatula into a medium size mixing bowl.
  4. Add the eggs, nut butter, grass-fed butter and maple syrup to the bowl. Blend with electric beaters.
  5. Add the coconut flour, almond flour along with the remaining ingredients except for the nuts, and blend until well incorporated.
  6. For muffins:
  7. Grease the indents of a muffin pan with coconut oil or ghee. Using a 1½” scooper place the batter into each of the 12 muffin indents. Sprinkle chopped walnuts on top.
  8. Bake at 350 degrees for 25-30 minutes.
  9. For the loaf pan:
  10. Grease a loaf pan with coconut oil or ghee. Pour the batter into the pan and spread the top evenly with a spatula.
  11. Bake at 350 degrees for 50-55 minutes or until a knife inserted in the center comes out clean.
  12. Once you remove it from the oven turn the pan over and cool on a cooling rack or towel.

 

Photo by Karly Blair 

Everyone’s Favorite Ranch Dip or Dressing

Healthy Ranch Dressing recipe

By replacing this recipe for store bought Ranch Dressing you can eliminate refined soybean oil, sugar, phosphoric acid, xanthan gum, modified food starch, artificial flavor, disodium phosphate, sorbic acid and calcium disodium EDTA as preservatives.

One of the ingredients for this recipe is Vegenaise found at your local health food store. It is a healthy mayo alternative made from expeller-pressed grapeseed oil or safflower oil. Vegenaise is Vegan, gluten-free, dairy-free and non-gmo. I kid you not, it tastes great.

Here are two Vegenaise options:

Vegenaise Dressing

Grapeseed Vegeanise: (vegan, gluten-free, dairy-free, non-gmo)

Ingredients:
Expeller-Pressed Grapeseed Oil, Filtered Water, Brown Rice Syrup, Apple Cider Vinegar, Soy Protein, Sea Salt, Mustard Flour, Lemon Juice Concentrate.
Ranch dressing never tasted so good.

I must admit that the Brown Rice Syrup and Soy Protein are not ideal ingredients but it’s a major upgrade from the bottled alternatives. Just compare ingredients! You may want to use this recipe with Vegenaise as a convenience as you transition your family towards eating more and more pure whole foods.

Soy-Free Vegenaise

 

 

Soy-Free Vegenaise: (vegan, gluten-free, dairy-free, non-gmo, soy-free)

Ingredients:
Expeller-Pressed High-Oleic Safflower Oil, Filtered Water, Brown Rice Syrup, Apple Cider Vinegar, Pea Protein, Sea Salt, Mustard Flour, Lemon Juice Concentrate.

I started with the Grapeseed Oil Vegenaise but have since switched to the Soy-Free.

 

Another recipe using Vegenaise in is Karly’s Two Ingredient House Dressing.

Everyone's Favorite Ranch Dip or Dressing
 
Author:
Yield: 2½ cups
 
Ingredients
  • 2 cups Vegenaise (the grapeseed oil one with purple labeling- purchase at your health food store)
  • 4 teaspoons raw unfiltered apple cider vinegar or lemon juice
  • 1 tsp garlic, granulated powder
  • 1 tsp onion, granulated powder
  • 2 teaspoon raw honey or 1 drop of stevia
  • 2 Tbsp fresh diced parsley or 2 tsp dried
  • 2 Tbsp fresh green onions, diced (only the green part) or 2 tsp dried chives
  • 2 Tbsp fresh dill or 2 tsp dried
  • 3-4 Tbsp of water or nut milk to thin it out to a dressing consistency.
Instructions
  1. Combine all ingredients in a bowl and mix together well with a spoon, fork or small whisk.
  2. Store in a glass jar with a lid and keep chilled until ready to use. It is best to make it at least an hour before using so the seasonings have time to meld nicely together.

Photo by Karly Blair

“It’s a Date” Treat

Healthy Date Nut Roll Recipe

If you haven’t had a date lately, try this recipe, ha ha. You may just fall in love. With just a few great quality ingredients, it’s really quite simple and so delish. I hope you enjoy your date!

Date rolls or logs have been around forever, at least the three ingredients for it have been. This is one of the most natural candy treats around.

An even simpler treat is just taking a date and replacing the pit with a pecan or almond. But I find that a little too sweet for me and would rather take a few minutes and make this recipe which is very versatile. Be sure to read over the variations below and do what ever inspires you.

A food processor with the blade tool works best for this recipe.

"It's a Date" Treat
 
Author:
Yield: 28 1-inch balls
 
Ingredients
  • 1 cup almonds, whole with skins or a variety of nuts of your choice
  • 20 dates
  • ½ cup mini dark chocolate chips (optional)
  • ½ cup coconut, dry shredded & unsweetened or use finely chopped nuts (optional)
Instructions
  1. Make sure all the pits are removed from the dates.
  2. Add the almonds and the dates into the food processor.
  3. Turn it on and let it chop and blend the ingredients together until you can make a ball out of it without it being too sticky.
  4. Add more almonds or dates to make it the right stickiness. This will all depend on how moist or dry your dates are.
  5. You can roll it into logs and then roll it in shredded coconut.
  6. Can be stored in a tightly sealed container or plastic wrap in the fridge for 2-3 weeks.

Healthy Date Balls recipe

I used my Colorful Coconut Sprinkles that I had on hand to roll the date balls and rolls in.

 

Variations

Chocolate Covered Date balls and rolls

  • You can dip them in chocolate.
  • You can roll them in a variety of seeds or nuts and or mini chocolate chips
  • You can shape them into balls or just about any shape you want like a cube or candy bar.
  • Consider using it in my “Love Ya Back” Candy recipe.
  • You can use this recipe as a pie crust or a layer for a variety of dessert recipes such as fudge.

Homemade Lara Bar Recipe

Check out my similar recipe for my “It’s A Sweet Life” Bar.

Photos by: Karly Blair

Oven Roasted Garlic

Oven roasted garlic recipe

Wow, Did you know roasted garlic is delicious to eat, right from the oven and squeezed out of the cloves? Well, after it has cooled off a bit anyway. Roasting the garlic makes it mild, sweet, and flavorful.

It is absolutely wonderful to add into many recipes. See Dairy-Free Roasted Garlic Mashed Potatoes recipe. It can be used as a spread on bread or crackers, mixed with butter or sour cream to top on to baked potatoes and other veggies as well as pasta.

Oven Roasted Garlic
 
Author:
 
Ingredients
  • Garlic bulb (1 or as many as you want)
  • Olive oil (about 2 tsp per garlic bulb)
Instructions
  1. Peel the outer layers of skins off of the garlic bulb leaving the individual garlic cloves in within the bulb.
  2. Cut the top off of the bulb just enough to expose the tops of the garlic cloves.
  3. Place bulb(s) in a small baking dish with a lid or a special garlic baking dish.
  4. Drizzle olive oil over the garlic cloves.
  5. Place the lid on top.
  6. Bake at 400 degrees in the oven for about 30-35 minutes or until soft and golden brown.

Roasted Garlic enhances so many savory recipes. Who knew it was so delicious and versatile? Try it in my Dairy-Free Roasted Garlic Mashed Potatoes recipe.  If you haven’t been roasting your garlic, I suggest you get started.

Photo by: Karly Blair

Dairy-Free Roasted Garlic Mashed Potatoes

Dairy Free Mashed Potatoes

While lacking in milk and butter, these mashed potatoes are certainly not lacking in flavor. You may enjoy this comfort food with peace and comfort.

Roasted Garlic provides a creamy, mildly sweet, garlicy flavor that perfectly replaces traditionally used butter.
These mashed potatoes pair up nicely with my non-dairy, vegan Creamy Onion Mushroom Gravy. Sooo good.

Oven roasted garlic recipe

Plan 30-40 minutes a head of time to bake the garlic and then let cool for 10-15 minutes so you can squeeze the soft roasted garlic out without burning your hands.

Dairy-Free Roasted Garlic Mashed Potatoes
 
Author:
Yield: 4-5 cups
 
Ingredients
For the Roasted Garlic
  • 1 garlic bulb cluster
  • 2 tsp olive oil
  • Cut off the end of garlic bulb and drizzle olive oil on top.
  • Place in a baking dish with a lid and bake at 400 degrees for 30 to 40 minutes.
For the rest of the Potatoes
  • 4-5 organic potatoes, medium (about 1 lb.) (Note: Potatoes are on EWG's dirty dozen list for pesticides)
  • Approx. 1 cup organic low-sodium vegetable or chicken broth (or use nut milk of choice)
  • Approx. 1 Tbsp of extra virgin olive oil
  • sea salt to taste
  • freshly ground black pepper to taste
  • chives or green part of green onions, diced or spinach julienned (optional)
Instructions
  1. Put a pot of water on the stove to boil the potatoes in. Use just enough water to barely cover the potatoes.
  2. Peel potatoes with a vegetable peeler or keep the skins on for its nutrients especially if you are using organic potatoes.
  3. Cut potatoes in about 2"-3" pieces (keeping them all the same size) and place into the boiling water.
  4. Cook the potatoes until just tender by checking with a fork after about 15-20 minutes of boiling.
  5. Drain the water from the potatoes.
  6. Squeeze the cooled roasted garlic from the bulb and add to the potatoes along with the olive oil.
  7. Mash potatoes and garlic together with a potato masher. For extra creamy potatoes consider using a ricer.
  8. Slowly add the broth a little at a time to the potatoes until the right consistency is achieved.
  9. Season with salt and pepper to taste.
  10. Add in chives, green onions, or julienned spinach if desired)

Variations

Steam Cauliflower and mash together with the rest of the ingredients. Cauliflower is an excellent addition to this recipe as it provides superior nutrition without starchy dense calories.

Colorful Mashed Potatoes Recipe

See Pizzaz Potatoes recipe for colored variations.

Photos by: Karly Blair

Favorite Creamy Onion Mushroom Gravy

Onion Gravy RecipeVegan and amazingly delicious. You have to try it.

This gravy couldn’t be better for you. It’s loaded with onions and mushrooms blended up with vegetable broth and a touch of garlic to make the most amazingly delicious gravy.

It’s grain-fee and made simply with real whole super healthy foods.

Onion Gravy Whole Food RecipeThis is one nice gravy recipe. Try it served over Colorful Pizzaz Potatoes or Diary-Free Roasted Garlic Potatoes.

Just so you know, kids aren’t so much in to mushrooms so a better recipe for them is my Creamy Super-Good Gravy recipe

Creamy Onion Mushroom Gravy
 
Author:
Yield: 3 cups
 
Ingredients
  • 2-3 Tbsp coconut oil or butter or a combination of both
  • 1½ cups yellow onion, chopped (2 medium onions or 1 large)
  • 8 oz mushrooms, baby bella (or any mushroom) diced
  • 4-5 garlic cloves, diced
  • 2 cups vegetable or chicken stock
  • ¼ cup coconut milk, coconut cream, nut milk or raw milk
  • 1 tsp Himalayan sea salt
  • ½ tsp freshly ground black pepper
Instructions
  1. Sauté onions in coconut oil or butter or a mixture of both on medium-low heat for 10 to 12 minutes in a large saute pan, until the onions are translucent and lightly golden. Keep the heat low enough as to not burn the onions. Don't rush this step; it makes all the difference when the onions are cooked slowly.
  2. Dice the mushrooms and stir them in with the onions. Saute for 1 or 2 minutes.
  3. Add more coconut oil if needed at this time to keep the mixture from sticking to the pan.
  4. Dice the garlic cloves and add them in.
  5. Contine sautéing for 1 or 2 more minutes and then remove from the heat.
  6. Add one cup of broth to a blender along with the onion/mushroom mixture. Blend until smooth or to your desired consistency.
  7. Return blender mixture to the saute pan.
  8. Add the remaining cup of broth and your choice of milk and stir over medium-low heat.
  9. Add the salt and pepper to your taste.
  10. It is ready to serve.

If you want, you can keep it at a very low temperature on the stove and let it reduce somewhat for a thicker gravy and to keep it hot while the rest of the dinner is being prepared.

 

Photos by: Karly Blair

Pizzaz Potatoes

Colorful Mashed Potatoes Recipe

Potatoes get a bad rap because they are a high glycimic starchy carbohydrate making them a more calorie dense vegetable. But they are outrageously helpful when transitioning to eating more and more vegetables. I find that my kids will eat more vegetables and even re-try rejected ones if they are mixed with a little white potatoes.

This recipe mixes good ol’ Idaho spuds with a more nutritiously dense sweet potato (orange colored) and beets (pink colored) because kids can be highly resistant to sweet potatoes and beets on their own. Start at whatever ratio you think will work best with your kids (or yourself) and you’re likely to work your way up to the real deal someday. No pressure though.

Cauliflower is also excellent to add in making these colorful more nutritious mashed potatoes. Cauliflower makes the potatoes a lighter color, add a mild and delicious flavor, have less calories, as well as lower potatoes glycimic load. And don’t forget the amazing cancer fighting properties found in cauliflower. Cauliflower is definitely a win win.

Colorful mashed potato recipeThe purple mashed potatoes are made with natural purple potatoes, the pink mashed potatoes are made with white potatoes and a small amount of beets and the white is with white potatoes and cauliflower.

Cauliflower would be great added to all of them.

Onion Gravy RecipeThese orange mashed potatoes are made with white potatoes mixed with sweet potatoes. Consider this as a tricky way to ease into liking sweet potatoes.

Try topping colorful Pizzaz Potatoes with Creamy Onion Mushroom Gravy
or Creamy White Gravy.

Use the Diary-Free Mashed Potato recipe.

Variations

For Colored Potatoes:

Purple: use 5 medium purple potatoes

Pink: use 5 medium white potatoes and 1/2 small beet. Blend or puree the steamed beet separately in a small blender before adding to the rest of the steamed potatoes.

Orange: use 5 medium white potatoes and 1 small yam or sweet potato. Blend or puree the steamed sweet potato separately in a small blender before adding to the rest of the steamed potatoes.

Photos by: Karly Blair

Almond Coconut Butter Dip

Coconut Almond Dip

Another fabulous use of deliciously nutritious coconut butter. Try this recipe and take your nut butter to a whole new level of yum!

This simple recipe will likely become a “go to” staple in your house for a quick nutritious snack. Eat all the fresh fruits you like with this and you’ll discover the protein and healthy fats in the nut and coconut butter will keep you full and satisfied for a long time. The special ingredient is the coconut butter. If you haven’t already, you’ve got to try it. You can easily make your own Homemade Coconut Butter.

Almond Coconut Butter Dip
 
Author:
Yield: ¾ cup
 
Ingredients
  • ½ cup almond butter either creamy or crunchy (I like Whole Foods 365 brand crunchy. Ingredients: Roasted Almonds– that's it! For raw foodies– use raw almond butter) Feel free to use Sunbutter (sunflower seed butter), cashew butter or peanut butter.
  • ¼ cup coconut butter (I used coconut manna by Nutivia here, but you can simply make your own Homemade Coconut Butte).
  • 1 Tbsp raw honey or maple syrup
Instructions
  1. Mix the three simple ingredients together with a spoon in a small bowl and you have a wonderful whole food dip.

How to warm up coconut butter

The almond butter and coconut butter both need to be soft enough to mix together well. Coconut butter will turn solid when it is cold so ideally you will want to make some up fresh as shown here.
If you already have some made up and it is hard, boil some water in a pot, remove from the heat and place the glass jar of coconut butter in the water until it softens enough to stir.
If you prefer a thicker dip, simply put it in the refrigerator for 30 min or so and it will thicken up.
See this article on Coconut Butter.

Photos by: Karly Blair

Dad’s Molasses Gingerbread Cookies

Whole Food Molasses Cookie recipe

Made with whole grain oat flour. Use Gluten-free oat flour if needed but note that there is no such thing as truly Gluten-free oat flour. Oats still have gluten, just not the same gluten as in wheat, barley and rye. See The Gluten Free Society’s article here.

Used as a rare treat, oat flour might be just fine but that certainly depends on the individual. If you can tolerate oat flour than you may appreciate this recipe.

These delicious molasses gingerbread cookies are especially good to make for the Christmas Holidays. They bring back special memories for many and make great gifts.

My Dad had a just a few things he liked to make and they were: whole wheat bread, chili, and molasses cookies. These were his comfort food specialties and just the thought of them brings back fond warm memories of my childhood with my dear ol’ Dad. I thought I should have a Wholetarian version of Molasses cookies just for that special occasion. So, here is the recipe I came up with. I was surprised at how much my kids liked them. I think I’ll make them again for Christmas in memory of my Dad.

Dad's Molasses Gingerbread Cookies
 
Author:
 
Ingredients
  • ½ cup coconut oil or butter or a mixture of both
  • 1¾ cup coconut sugar, sucanat, muscavado or unrefined sugar of choice
  • ¼ cup molasses
  • 2 eggs
  • 4½ cups oat flour (gluten free if needed)
  • ¼ tsp sea salt
  • 2 tsps baking soda
  • 1 tsp cinnamon powder
  • ½ tsp clove powder
  • ½ tsp ginger powder
  • ¼ cup pecans, chopped (optional)
Instructions
  1. In a mixing bowl add coconut oil and or butter, wSugar of choice, molasses and eggs. Use beaters and cream together well until fluffy.
  2. Then add in the oat flour, sea salt, baking soda, cinnamon, cloves and ginger. Blend again until well incorporated. Stir in the chopped pecans if using.
  3. Prepare a cookie sheet with a thin layer of coconut oil.
  4. Use a 1¼" ice cream scooper to make small balls and roll in wSugar or place balls on the cookie sheet and sprinkle with wSugar.

Photo by: Karly Blair

Best Ever Strawberry Protein Recovery Shake

Best Protein Shake Ever

This is the best protein shake ever! Seriously, you will think you are eating ice-cream. This is an over the top rewarding recovery shake to savor after a good work-out. It happens to be Raw-Vegan and Paleo approved.

Best Ever Strawberry Protein Recovery Shake
 
Author:
Yield: 2
 
Ingredients
  • 2 cups of fresh coconut milk, thawed (Purchase in the frozen section of your Asian Supermarket) Or you can use 1 cup of almond milk or brown rice milk and 1 cup of coconut cream (I use the coconut cream in the tetra pack- it tastes much better than canned)
  • 2 cups of strawberries, sliced and frozen works best or fruit of choice
  • 1 banana, frozen in chunks or ¼ sections
  • 1 scoop of Protein powder, vanilla or chocolate (I use a variety of good quality whey or egg white protein powders but my favorite Raw-Vegan plant protein powder is Sunwarrior).
  • 1 egg, raw (optional)
  • 1 Tbsp of raw honey (Vegans use a soft or soaked date with the pit removed)
  • 2 cups of crushed ice (optional)
Instructions
  1. Pour the milks of choice into a high powered blender.
  2. Add the frozen strawberries or any other fruit you like.
  3. Add the frozen banana. (This sweetens the shake and gives it additional smoothness)
  4. Add the protein powder, egg if using and sweetener of choice.
  5. Blend everything up except the crushed ice.
  6. Once everything is blended well, decide if you want to add the crushed ice. This is a personal preference. Its a lot of ice but my kids love it this way. Its a little tough on the blender but a Vita Mix blender and the Blendtec blender seem to handle it. You decide.
  7. Pour it straight into a large cup and enjoy it slowly or you will get brain freeze!

Photo by: Karly Blair