Shared by

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

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

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

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

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

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

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

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

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

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

Banana Nut Milk

Instant Banana Nut Milk Recipe

Looking for a simple way to have a whole clean version of a non-dairy milk without having to use a nut bag? You’re likely to appreciate this recipe.

This is ridiculously fast and easy and tasty. If its too big of a clean jump away from the processed milks you are used to, then add half of that milk to this recipe. But seriously try this recipe.

Its great over “Fun Filled Oatmeal”.

Banana Nut Milk
 
Author:
Yield: About 1¼ cup
 
Ingredients
  • 1 cup pure water
  • ½ banana, fresh or frozen
  • 15-20 cashews
  • 5 drops of stevia or 1 date, pitted
  • 2 Tbsp of coconut milk (optional)
  • Sprinkle of cinnamon (optional)
  • 1 ice cube (optional if you want it cold)
Instructions
  1. Soak the cashews in pure water for 10 minutes or even overnight in the refrigerator and rinse. This is to remove the phytates off of the nuts and also to make them softer for a smoother milk. The cashews are what make this milk so yummy!
  2. Blend all ingredients together in a high powered blender and serve immediately.
  3. This recipe is for making just one quick batch at a time for immediate use. If color matters, sprinkle the cinnamon on your breakfast cereal instead of putting it in the milk or leave it out.

Variations

Sweeten with 1 tsp raw honey, maple syrup or date sugar or one whole date, chopped and blended until smooth (of course this will also turn it brownish as well as the maple syrup. You could also add a full banana if you like more of a banana taste. Taste is what matters most here so choose your favorite sweetener.

I usually have some fresh coconut milk in a glass jar in the refrigerator so I can easily add a few Tbsp of it which gives it some extra creaminess.
Replacement options:

Replace cashews with 1 Tbsp yogurt.
Replace cashews with plant protein powder.

Notes

Transitioning Tip:
Remember that when transitioning from processed to whole, if needs be, use half of what you’re accustomed to (in this case homogenized & pasteurized, non-grass fed milk or highly processed soy milk) with this recipe until it tastes completely normal to you. Then change to 1/4 milk until you are ready to use this recipe completely whole.

Photo by: Karly Blair

Homemade Coconut Milk

You may be surprised how easy it is to make your own coconut milk with just shredded coconut and pure warm water. No added ingredients necessary like the ones from the store. Really, who knew?

Homemade coconut milk recipe

To make this non-dairy healthy milk you are going to need a nut milk bag or a fine straining cloth like cheesecloth, a high powered blender, some coconut and pure warm water.

There are two ways to make Coconut Milk.

Coconut meat from a mature coconut

You can make it from the coconut meat that comes fresh out of a mature coconut. That is if you have a lot of time on your hands and or you’re looking for something creative to do in the kitchen.

I enjoyed doing this for the experience but I won’t be doing this again. It’s just too much work!!!!!  If you’re still interested, see my post on how to open a coconut and the best tool to get the meat out.

desiccated verses shredded coconut image

The easiest way to make coconut milk is to use dried, shredded or desiccated coconut. The difference between desiccated and shredded coconut is the size and shape of the dried coconut. The desiccated coconut is on the left and the shredded is on the right.

Make sure to read the ingredients of the dried coconut you purchase to make sure you are not getting coconut with added sugar. I love Let’s do Organic brand of coconut. Do not get the reduced fat version!  All the flavor and goodness is removed from it.

Make your own coconut milk

This nut bag is perfect for making coconut milk and all kinds of nut milks. You can purchase one here.

squeeze coconut milk through a nut bag

It is really quite simple to make your own coconut milk with dried coconut and it taste so much fresher. You just might want to give this a try.

See notes below on options for utilizing the coconut residue left in the bag.

Coconut Milk
 
Author:
Yield: 1½ cups
 
Ingredients
  • 1½ cup pure water, warm (can use coconut water)
  • 1 cup dry unsweetened desiccated (shredded) coconut or fresh coconut from a mature coconut
For a sweetened vanilla flavor add:
  • 2 dates or 2-3 drops of stevia or other sweetener of choice
  • ½ tsp pure vanilla
  • A few grains of sea salt (optional)
Instructions
  1. In a tea pot or small pan, warm up the water without allowing it to come to a boil. Preferably under 118 degrees to keep the natural enzymes in the coconut alive if you are using fresh coconut.
  2. Put the dry or fresh coconut in a blender with 1 cup of warm water and blend for a few minutes.
  3. Pour the mixture into a nut bag, twist the top and proceed to squeeze the milk out of the nut bag and into a bowl. A glass measuring cup works well.
  4. Put the remaining pulp residue from the nut bag back into the blender.
  5. Add the remaining ½ cup of warm water and blend for another minute or two.
  6. Strain this mixture through the nut bag to get more milk out of the residue. There you have it, fresh coconut milk!
  7. If you are not going to use it in a recipe such as ice cream, you can add the sweetener and flavorings and use it like you would any milk over cereals.

 The Expiration Date

Fresh coconut milk does not have any preservatives so it will only last 2-3 days in the refrigerator however you can freeze it for months.

Frozen Coconut-F-592
I purchase fresh, frozen coconut milk from a local Asian Supermarket and a lot of it! I buy a dozen at a time and always keep it on hand in the freezer. We like to make ice-cream and smoothies with it! They also have frozen grated coconut meat. Both are fabulous. If your local Asian Market doesn’t carry it, ask them if they will. The current price I buy the coconut milk for is $1.69 for 16 oz (2 cups).  It tastes so much better than canned coconut milk or tetra paks and is even cheaper.

If you are using a mature coconut:

See my post on How to Open a Coconut to remove the water and meat.
You can replace the water in this recipe with coconut water for added flavor if you like. I personally don’t like it with the coconut water. I would rather use the coconut water for smoothies or other beverages and just use pure water to make coconut milk.

Left-over pulp residue:

The left over pulp residue from making coconut milk can be used in other recipes. Raw foodist are great at utilizing coconut pulp and vegetable pulp from juicing into recipes.
You can also freeze the pulp for future use.
Remember that most of the fat and flavor has been removed so it is used mostly as a filler or extra fiber.
You can mix some coconut pulp residue into anything that you are feeding to your animals such as dogs, cats horses, goats and chickens, but don’t give them too much.
Adding it to your compost container or pile is helpful to recycle into rich soil for your garden.

Or you can make dried coconut.

To make reduced fat dried coconut:

The residue pulp from making coconut milk by hand is a reduced fat, but not nearly as reduced as Let’s do Organics-Reduced fat version of dried coconut. I think it tastes like cardboard because it is so reduced in fat. But when you squeeze it by hand, you are still left with enough fat to keep it tasty.

To dry it, simply sprinkle it evenly onto a cookie sheet pan preferably lined with a silicone sheet.
Turn the oven on to the lowest setting possible (around 170) and place it in the oven for approximately 3 hours. Do not try to speed up the process by turning up the heat or you risk it turning brown and tasting like cardboard.  (I tried to use my food dehydrator to keep it under 118 degrees but the fan blew the coconut off the tray- bummer!)
When dry remove from the oven and let cool.
Store in an airtight container in a cool dark place.
See wRecipe Coconut Sprinkles on how to add color to the dried coconut if desired.

Coconut Flour:

Coconut flour is made from the coconut pulp residue. However when using a kitchen blender and by hand squeezing, it still has a little too much oil in it to make a good flour.
Coconut flour is made from the residue of Virgin Coconut oil where a mechanical press is used to almost completely remove all the oil from the coconut pulp – something that cannot be done effectively with a kitchen blender and hand squeezing, as reported by Tropical Traditions. I tried it anyway for the experience and it worked but the flour was slightly oily. I dried the coconut residue and then tried blending it in the Vita Mix, a food processor and even a wheat grinder. The food processor was the least fine and I think a larger batch may have gummed up my wheat grinder if I kept making more, so I think a high powered blender works best if one really wants to make their own coconut flour.

Coconut Butter:

The residue pulp from making homemade coconut milk will not make coconut butter because it does not contain enough fat. See how to make lovely, delectable Homemade Coconut Butter.
For more info on Coconut Products see the wArticle Making Sense of Coconut Products.
Photos by Karly Blair

Coconut Blueberry Popsicles

Fruit and Coconut Milk Popsicle Recipe

Coconut Blueberry Popsicles
 
Author:
Yield: 6 Popsicles
 
Ingredients
  • 1 cup coconut milk (I like frozen coconut milk found at the Asian stores– if you can’t find it, then homemade is next best but you can use canned) or nut milk of choice (Omnivores can use ½ cup raw cream and ½ cup raw milk)
  • 1½ cup of any chopped fruit you like. (blueberry, mango, pineapple, strawberry, peach, kiwi, cherry etc.)
  • 2 large bananas
  • 1 tsp fresh lime juice
  • 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 in a blender the milk and blueberries or fruit of choice.
  2. Add the bananas, lime juice and sweeteners of choice to the blender and blend.
  3. Taste the mixture and know that once it is frozen it will taste less sweet. Adjust sweetness if needed.
  4. Add the blueberries or chopped fruit of choice to the popsicle molds and pour the liquid mixture to fill in leaving ¼ inch to the top to allow for expansion from freezing.
  5. Place into the freezer for 6 plus hours until hard.
  6. Run warm water over the molds until they begin to release for the molds.
  7. Serve immediately.

 

Photo by: Karly Blair

Scrumptious Strawberry Ice Cream

Scrumptiously simple with just a few ingredients. Indulge yourself knowing that you are splurging on a much better choice of ice cream than the typical store brands. Don’t worry, this recipe is easy and quick with a Cusinart table top ice cream maker.

Whole Food Strawberry Ice Cream Recipe

This recipe is to be used in a Cusinart ice cream maker. You need to freeze the Cusinart freezer bowl a day or more ahead of time. Make sure your freezer is cold enough to freeze the unit. You will know the canister is frozen if when you shake it you don’t hear water sloshing around inside. If using a larger ice cream maker, double or triple recipe as needed.

About Coconut Milk

The coconut milk is what makes this ice cream so creamy and delicious. If you know you like canned coconut milk then you can use that but be aware that not everyone likes it canned. The taste of canned is very different from when it is freshly made or frozen. You don’t want to buy the “lite” version either. You can make your own fresh coconut milk. For convenience and price I buy frozen coconut milk in the freezer section at my local Asian Supermarket and I keep it on had for many other recipes. I’m telling you, fresh or frozen coconut milk in this recipe really resembles the taste and texture of traditional western ice creams. Substituting any other milk in this recipe will not be nearly the same. Luckily enough, coconut milk is a healthy, acceptable choice for all six types of Wholetarians.

Healthy Strawberry Ice Cream Recipe

Scrumptious Strawberry Ice Cream
 
Author:
 
Makes 5 cups
Ingredients
  • 2 cups (16 oz) frozen coconut milk, thawed. I prefer the fresh taste of Tropics frozen 100% pure but you can use canned milk (Canned contains 1½ cups and Tropics frozen has 2 cups). Or you can use almond milk or raw milk.
  • ½ cup yogurt (strawberry, vanilla or plain), add more sweetener if you use plain yogurt or use coconut cream) (optional)
  • 1 banana, frozen (used for texture and sweetness; if you want to taste the banana, add more)
  • 2 cups frozen strawberries
  • 1 cup strawberry chunks (optional)
  • ½ cup maple syrup or more to taste (or use coconut nectar or raw honey)
  • 7-9 drops of stevia (or to taste; the ice cream will taste less sweet once it's frozen)
Instructions
  1. Blend all ingredients together (except for the 1 cup of strawberry chunks) in the blender until well mixed. Pour the ice cream mixture into the freezer bowl.
  2. Let frozen strawberries thaw out a little bit before cutting them into smaller pieces or slices. Add them to the freezer bowl. Frozen or cold fruit helps speed up the freezing process.
  3. Turn the machine on and let it mix until it freezes, about 20 to 25 minutes. Ice cream will have a soft, texture.
  4. If you like it firmer, transfer the ice cream to the freezer for about 30 to 60 minutes.
  5. If it becomes too hard, remove from freezer and wait about 20 minutes or more before serving.
Notes
If you are eating this right away, maple syrup freezes best. If you are making this ahead of time or planning on leftovers, ¼ cup maple syrup and ¼ cup honey will make it softer to scoop out the next day due to the honey keeping it from freezing too hard.

Healthy Strawberry Ice Cream RecipePhotos by: Karly Blair

Orange Julicious Ice Cream

Healthy Orange Julius Ice Cream Recipe

An orange creamsicle made into ice cream? Wow, and a healthy yummy version you say? Bring it on!

This recipe is to be used in a Cusinart ice cream maker. You need to freeze the Cusinart freezer bowl a day or more ahead of time. Make sure your freezer is cold enough to freeze the unit. You will know the canister is frozen if when you shake it you don’t hear water sloshing around inside.
If using a larger ice cream maker, double or triple recipe as needed.

About Coconut Milk
The coconut milk is what makes this ice cream so creamy and delicious. If you know you like canned coconut milk then you can use that but be aware that not everyone likes it canned. The taste of canned is very different from when it is freshly made or frozen. You don’t want to buy the “lite” version either.
You can make your own fresh coconut milk. For convenience and price I buy frozen coconut milk in the freezer section at my local Asian Supermarket and I keep it on had for many other recipes. I’m telling you fresh or frozen coconut milk in this recipe really resembles the taste and texture of traditional western ice creams. Substituting any other milk in this recipe will not be nearly the same. Luckily enough, coconut milk is a healthy, acceptable choice for all six types of Wholetarians.

 
Author:
 
Makes 5 cups
Ingredients
  • 1½ cups of fresh squeezed orange juice (approx. 6 to 7 oranges) or store bought O.J. in a pinch
  • 1 orange, peeled & de-seeded
  • 1 cup (8 oz) coconut milk, frozen Tropics brand 100% pure, thawed (see here) or use canned if you like
  • 1 banana, frozen, cubed
  • ¼ cup maple syrup
  • ½ tsp pure vanilla
  • 1 Tbsp Lecithin, non GMO used as an emulsifier (optional) find it here
  • 1-2 Tbsp additional maple syrup if needed (amount depends on how sweet or tart the oranges are) or use a few drops of stevia to taste. Remember that it will not taste as sweet once frozen and if you use honey, it will not freeze as well. (could also use date syrup)
Instructions
  1. Juice approximately 6 to 7 oranges to make 2 cups of fresh juice.
  2. Blend all the ingredients together (except for the stevia) in a high powered blender.
  3. Taste and adjust for desired sweetness using the stevia if needed.
  4. Pour mixture and into the freezer bowl and immediately turn the machine on and let it mix until it freezes, about 20 to 25 minutes. Ice cream will have a soft, texture.
  5. If you like it firmer, transfer the ice cream to the freezer for about 30 to 60 minutes.
  6. If it becomes too hard, remove from freezer and wait about 10-20 minutes before serving.
Notes
Tropics frozen coconut milk comes in a 16 oz bag so you could either make a second batch or use the extra coconut milk in your next smoothie. Canned coconut milk contains 1½ cups. Remember removing the fiber from fruit by juicing is hard on the liver and unhealthy due to its high amount of fructose. Fiber is the antidote to fructose so make sure you add the whole orange and banana to restore some of the lost fiber. The healthy fat from the coconut milk also helps reduce the GI (glycimic index) from the orange juice and the maple syrup and honey.

 

Photos by: Karly Blair

Marvelous Mango Ice Cream

Mango Yogurt Ice Cream

Frozen mangoes make excellent snacks and are great for a variety of recipes. Kids generally love mangoes and the frozen ones are so convenient!

If you don’t like mangoes you most likely haven’t tried them enough. If you ever see frozen mangoes from the Philippines (Costco sometimes carries them), grab a bag and come home and make this ice cream.

Cuisinart Ice Cream Maker

Cuisinart Ice Cream Maker

This recipe is to be used in a Cusinart ice cream maker. You need to freeze the Cusinart freezer bowl a day or more ahead of time. Make sure your freezer is cold enough to freeze the unit. You will know the canister is frozen if when you shake it you don’t hear water sloshing around inside.
If using a larger ice cream maker, double or triple recipe as needed.

If you don’t have an ice cream maker, you can pour the mixture into ice cube trays and freeze until mostly frozen and then blend together in a high powered blender. But waiting a few hours for vanilla ice cream seems crazy to me when you can just add some frozen fruit (which we always have on hand) like mangoes and blend together in a high powered blender. I even like to only partially blend the fruit so you have fruit chunks. Sooooo yummy!

Coconut Milk

Fresh Frozen Coconut Milk from the Philippines

The coconut milk is what makes this ice cream so creamy and delicious. If you know you like canned coconut milk then you can use that, but be aware that not everyone likes it canned. The taste of canned is very different from when it is freshly made or frozen. You don’t want to buy the “lite” less-fat version either.

Marvelous Mango Ice Cream
 
Author:
 
This recipe is to be used in a Cusinart ice cream maker. You need to freeze the Cusinart freezer bowl a day or more ahead of time. Make sure your freezer is cold enough to freeze the unit. You will know the canister is frozen if when you shake it you don't hear water sloshing around inside. If using a larger ice cream maker, double or triple recipe as needed. Please take Note The coconut milk is what makes this ice cream so creamy and delicious. If you know you like canned coconut milk then you can use that but be aware that not everyone likes it canned. The taste of canned is very different from when it is freshly made or frozen. You don't want to buy the "lite" version either. You can make your own fresh coconut milk. For convenience and price I buy frozen coconut milk in the freezer section at my local Asian Supermarket and I keep it on had for many other recipes. I'm telling you fresh or frozen coconut milk in this recipe really resembles the taste and texture of traditional western ice creams. Substituting any other milk in this recipe will not be nearly the same. Luckily enough, coconut milk is a healthy, acceptable choice for all six types of Wholetarians.
Ingredients
  • 2 cups (16 oz) frozen coconut milk, thawed. I only use fresh Tropics frozen 100% pure coconut milk but you can use canned coconut milk if you know you like it. (Canned contains 1½ cups and Tropics frozen has 2 cups). Or you can use almond milk or raw milk
  • ½ cup yogurt, plain (add more sweetener if you use plain yogurt) (can use coconut cream and 1 tsp of lemon juice)
  • 1 banana, frozen helps it freeze faster(used for texture and sweetness. If you want to taste the banana, add more)
  • 1 fresh mango or 2 cups frozen, mango chunks
  • 1 cup mango, frozen chunks to be added separately
  • 1 tsp pure vanilla
  • 2 Tbsp orange juice (optional)
  • ½ cup maple syrup (or date syrup)
  • 7-9 drops of stevia (or to taste) (It will taste less sweet once it's frozen
Instructions
  1. Blend all ingredients together (except for the 1 cup of mango chunks) in the blender until well mixed.
  2. Pour the ice cream mixture into the freezer bowl and turn the machine on to start churning.
  3. Cut the mangos into small chunks and add to the ice cream mixture as it is churning. Frozen fruit helps it freeze faster.
  4. Let it churn about 20 to 25 minutes until frozen. If it has a soft, texture, transfer the ice cream container to the freezer for about 1-2 hours.
  5. If it becomes too hard, remove from freezer and wait about 5 minutes before serving.
Notes
You can substitute honey for the maple syrup but honey will keep it from freezing hard.
My family prefers using maple syrup or ¼ cup maple syrup and ¼ cup honey.
You can substitute almond milk or any nut milk for the coconut milk but fresh coconut milk is the creamiest.
Once you add the mixture to the ice cream machine, you have to start it churning or the mixture will start freezing to the sides and keep the machine from working.

Healthy Mango Yogurt Ice Cream RecipePhotos by: Karly Blair

Whipped Coconut Cream

Coconut Whipped Cream Topping Recipe

Whipped cream made from Coconut Cream is the best kept secret ever. This is ridiculously good and good for you, too. Although people from the tropics have enjoyed coconut cream forever, it’s about time the rest of us discovered this wonderful accompaniment for all kinds of dessert toppings. I hope you enjoy it.

Coconut Whipped Cream
 
Author:
 
Ingredients
  • 1 14 to 16 oz. Coconut Cream, small tetra pak or canned Coconut Milk (make sure it is a full fat version with nothing else added) (I recommend Thai brand) or use homemade coconut cream from homemade coconut milk (See Notes below).
  • 2 tsp Vanilla (optional)
  • Sweetener of choice to taste (optional – a drop or two or stevia, a small amount of raw white honey to keep the color white or coconut palm sugar, maple syrup etc.
Instructions
  1. If you purchased the Coconut Cream (found at Asian Supermarkets in Tetra paks or frozen in a can) then there you have it. Coconut cream is naturally sweet and can be used as a whipped cream just as it is. Of course its not nearly as sweet as westernized whipped cream so feel free to sweeten it and flavor it to your liking.
  2. If you purchased canned coconut milk, be sure to place it in the refrigerator overnight. This will cause the cream to separate from the water and rise to the top. It naturally does this over time at room temp but the cold does this faster and causes a more distinct separation.
  3. Open the can and carefully scoop out just the top layer of cream a little at a time. Every can will vary on the amount of cream it has but generally it has about half of the can or less.
  4. Whip the coconut cream together with beaters or in a small blender.
  5. Add vanilla and any sweeteners you desire to use.
  6. If it's too runny, cover it and set in the refrigerator and it will stiffen up a bit after awhile due to the coconut oil in it that solidifies when cold. If you sweetened it with honey it will never get as stiff as it would without it.
Important: Keep refrigerated and use within 2 days (possibly 3- but don't count on it) or it will spoil.
Variations
This makes a wonderful natural frosting or topping for just about any dessert.
Consider the following flavors:
Start by using a single drop of one of the following flavors to at least 1 cup of coconut cream and make your adjustments from there...
• Lemon extract/oil
• Peppermint extract/oil
• Orange extract/oil
• Almond extract/oil
Notes
Remember that you are only going to get possibly ½ cup of cream from a can of coconut milk and sometimes even less so be sure to get enough cans to get the amount you desire. Buying pre-packaged coconut cream lets you know exactly how much you are getting and it is more cost effective.
Coconut Products can get quite confusing especially when you find products called coconut creamed concentrate, creamed coconut and coconut cream. What the heck? See my article on Making Sense of Coconut Products. I personally hate the taste of canned coconut milk so I never in my wildest dreams thought I would like coconut cream other than making it fresh. But I discovered I was wrong. Thank goodness I forced myself to try it. I acted just like my kids trying something I already preconceived I wouldn't like due to past experiences with canned coconut milk. I discovered that it is the smelly separated water or whey left over when separated in the can that I don't like. Hooray, problem solved. I stay away from canned coconut milk. I buy coconut cream in tetra paks for whipped cream and frostings and I buy fresh frozen coconut milk (both found at Asian supermarkets) for making delicious ice cream or for many other recipes . See wRecipe for Healthy Chocolate Ice Cream.

Photo by: Karly Blair

Fiesta Chicken Salad

Whole Food Mexican Fiesta Chicken Salad Recipe

There is plenty of fiesta flavor and crunch to this salad that the chicken is certainly optional. I found a clean dressing at a WinCo store that recently had a grand opening in my area. It’s definitely not the store of choice for health seekers but I was able to find a few hidden treasures, one of which was this salsa or salad dressing. So I came home an put this salad together and it was fabuloso!

 

 

Guaca Salsa Ingredients: Tomatillo, Avocado, Jalapeno, Cilantro, Vinegar, Garlic and Spices – That’s it!

Fiesta Chicken Salad
 
Author:
Yield: 4
 
Ingredients
  • 2 skinless, boneless chicken breast halves (eliminate the first 3 ingredients for Vegetarian, Vegan and Raw)
  • 1 Tbsp Spike Hot and Spicy seasoning or chili powder, garlic powder, onion powder and sea salt mixture.
  • 1 Tbsp coconut oil
  • 8 cups (10 oz bag) Lettuce of choice such as mixed salad greens or romaine and spinach
  • 1 cup sweet corn, fresh or frozen, thawed
  • 1 can black beans (15 oz), rinsed
  • 2 avocados, sliced
  • 24 cherry tomatoes or 1 med tomato, cut into wedges
  • 3 green onions chopped including the greens or ¼ onion, chopped
  • 1 cup cilantro or parsley, diced
  • ¼ cup sesame seeds, black
  • ¼ cup pepita seeds
  • ½ cup Green Salsa Salad Dressing or Cilantro Salad Dressing
Instructions
  1. Cut the raw chicken breasts in half and place in a heated skillet (medium-high heat) with the coconut oil. Sprinkle the seasoning on top and once again when you turn the chicken over to cook on the opposite side.
  2. When the chicken is thoroughly cooked, set aside and prepare the rest of the salad.
  3. In four separate serving bowls, place the lettuce, corn, black beans, avocados, tomatoes, onion and cilantro or parsley.
  4. Slice the chicken and place on top of the salad.
  5. Sprinkle sesame seeds, pepita seeds and salad dressing on top.

 

Real Cream of Mushroom Soup

Wholetarian Cream of Mushroom Soup

Looking for a great replacement for canned Cream of Mushroom Soup? Well here it is. And get this, it is thickened with a super healthy ingredient: Chia seeds, ground to a powder. It’s amazing and so good for you.

Cream of Mushroom Soup, condensed in a can has been an American family staple for decades. I know I grew up on it. Opening up a can of this stuff is so easy that it found its way into tons of recipes.

But have you read the ingredients? Besides water and mushrooms it has corn, cottonseed, canola and/or soybean oil (all refined oils), modified food starch (highly refined starch), wheat flour (that’s white refined flour), salt (870 mg per 1/2 cup), monosodium glutamate (MSG is addictive and causes triple the amount of insulin, causing rats and humans to become obese), soy protein concentrate, yeast extract, flavoring (who knows what kind).

You can avoid all the processed junk (especially the MSG, yikes!) and simply make your own whole food nutritious version with this recipe. It’s easy. You can even make this a head of time and double or triple the recipe and freeze it to have it easily accessible to replace the canned stuff. Oh and did I mention that it tastes wonderful?

Mushrooms contain important Vitamin D2

Real Cream of Mushroom Soup
 
Author:
Recipe type: Soup
Cuisine: American
Yield: 4
 
Ingredients
  • 1 medium onion, chopped
  • 2 Tbsp coconut oil
  • 16 oz. mushrooms, sliced (use your favorite kind, I used white button mushrooms and garnished with a crimini mushroom)
  • 1 cup vegetable broth
  • 1 tsp dried rosemary, powdered
  • 1 or 2 cloves of garlic, minced or pressed
  • 1¼ tsp sea salt or to taste
  • Black pepper to taste
  • 2 cups of coconut milk, fresh or frozen is best (comes in a 2 cup bag at the Asian Market)
  • 1 Tbsp chia seeds, powdered or 2 Tbsp for extra thick
  • 1 tsp tamari sauce, wheat-free, gluten-free (optional-certainly not needed but some love the flavor enhancement)
  • Optional toppings: pumpkin seeds (pepita seeds), sesame seeds, sunflower seeds, chia seeds etc
Instructions
  1. In a medium saucepan over medium heat, sauté onions with the coconut oil for about 5 minutes.
  2. Add the mushrooms, vegetable broth, garlic and seasonings and let cook another five minutes or so with a lid on.
  3. Add the coconut milk. If it is frozen it will help cool the mixture down in preparation for blending it in the blender.
  4. Very carefully pour the mixture into a blender. Place the lid on the blender and slowly blend until smooth or use an immersion blender while in the saucepan.
  5. To thicken up the soup, blend the chia seeds into a powder in a small coffee grinder not used for coffee grinding. Then add the chia seeds into the blender and blend until smooth. Add additional chia seed powder if you want it thicker.

  6. Variations

  7. My Real Cream of Mushroom Soup with a Shiitake Mushroom on Top
  8. Raw Version
  9. Use ¼ an onion instead of a whole one.
  10. Blend all ingredients in a blender and blend to desired consistency.
  11. Warm up to 118 degrees and serve.
  12. Top with seeds of choice

Mushrooms are the only known plant food source of vitamin D. Animal sources highest in this vitamin are Cod Liver Oil, Herring, Salmon, Makerel, Sardines and Tuna. We get Vitamin D3 from the sun but if you’re indoors a lot or it’s winter, you definitely need to be aware of getting enough of this immune supporting and likely cancer preventing, super important vitamin. Mushrooms also have B vitamins, selenium, ergothioneine (an anti-oxidant), copper, potassium and beta-glutcan (immunity stimulating). So think of mushrooms often.

According to WebMD we need 400 IU of vitamin D per day from our food unless you’re spending 20 plus minutes a day with sun exposure to your skin. Read more at WebMD to find out how much more you may want to be getting. 3 oz of mushrooms provide 400 IU’s of Vitamin D. That’s approximately 4 white button mushrooms. Put them in salads, soups, sauces and stir-frys often. Taking over 50,000 IU’s of vitamin D per day will cause toxicity which is next to impossible to happen from food nor sunlight, but can from over-dosing on supplements.

Cream of Mushroom Beefy Stew
 
Author:
Recipe type: Stew
Cuisine: American
Yield: 8
 
Follow the recipe for the Cream of Mushroom Soup and add the second Tbsp of chia seeds, powered for extra thickness.
Ingredients
  • Ingredients from the Cream of Mushroom Soup recipe above
  • 2-3 potatoes, medium, peeled and cubed
  • 1 cup vegetable broth
  • 1-2 cups of ground beef, grassfed (optioanl for Omnivores and Paleos)
  • 1 cup corn, frozen or fresh off the cob
  • 1 cup of parsley, diced.
Instructions
  1. Cook potatoes in a separate pan over medium heat with 1 cup vegetable broth until the potatoes are soft enough to pierce with a fork.
  2. Cook optional ground beef. I like to have pre-cooked ground beef in the freezer to conveniently add to dishes like this.
  3. Add the cooked potatoes, frozen corn and fresh parsley to the already prepared cream of mushroom soup. Serve warm.

 

CreaaOfMushroomStew 218-592-431

 

Photos by: Karly Blair

Creamy Cherry Ice Cream or Smoothie

Healthy Wholetarian Cherry Ice Cream recipe

You’ve got to really love cherries for this recipe to work for you. My favorite way to make this is with half cherries and half strawberries but that’s just me and my daughter. Strawberries are also cheaper so that helps as well.

It’s the coconut milk that makes this a nice creamy non-dairy ice cream. I never use coconut milk from a can. I just don’t like it. I purchase coconut milk freshly packed in bags found in the freezer section of our local Asian market. We stock up on fresh coconut milk because we use it in so many things! Love, love, love this stuff! If your Asian market doesn’t carry this product, request it! It sells really well at our market, so your Asian market should appreciate the selling tip.

Fresh Frozen Coconut Milk from the Philippines

Creamy Cherry Ice Cream or Smoothie
 
Author:
Yield: 6 cups
 
Ingredients
  • 2 cups coconut milk, (frozen found at Asian markets)
  • 3 cups of cherries, pitted and frozen (some like it better with half strawberries and half cherries)
  • 1 banana, frozen
  • Juice of ½ of a lime
  • 1 cup spinach, packed or 1 red kale leaf (optional) (I used red kale in these photos)
  • 1-2 Tbsp of raw honey or maple syrup
  • 4-7 drops of stevia (optional)
  • 1 cup of water or apple juice (optional– if you don’t have a high speed blender you will have to add a liquid. Its more like a soft serve ice-cream without the extra liquid.
  • Add ice if you like
Garnish with:
  • Fresh cherry on top (optional)
  • Mini chocolate chips sprinkled on top or stirred in (optional)
  • Chopped banana on top (optional)
  • Slithered almonds to top (optional)
Instructions
  1. Thaw out the frozen, fresh coconut milk and put in the blender first.
  2. Add the remaining ingredients and blend everything together.
  3. If you do not have a high speed blender such as a Vita Mix or a Blentec blender, you will need to add a cup of liquid for it to mix well and you will have a great tasting smoothie instead.
  4. If you do use a high speed blender and still want it thicker, place the mixture in a tabletop Ice cream machine (like the cuisinart) and let it freeze harder.

Wholetarian Cherry Smoothie Ice Cream or Smoothie Recipe

Photos by: Karly Blair

Healthy Chocolate Ice Cream

Wholetarian Chocolate Ice Cream

This chocolate dessert provides the satisfaction only chocolate can give along with the beautifying benefits of coconut milk. Enjoy this lushisihly sexy dessert.

Healthy Chocolate Ice Cream
 
Author:
Recipe type: Dessert
Cuisine: American
 
This recipe is to be used in a Cusinart ice cream maker. You need to freeze the Cusinart freezer bowl a day or more ahead of time. Make sure your freezer is cold enough to freeze the unit. You will know the canister is frozen if when you shake it you don't hear water sloshing around inside.

If using a larger ice cream maker, double or triple recipe as needed. Please take Note: The coconut milk is what makes this ice cream so creamy and delicious. If you know you like canned coconut milk then you can use that but be aware that not everyone likes it canned. The taste of canned is very different from when it is freshly made or frozen. You don't want to buy the "lite" version either.

You can make your own fresh coconut milk. For convenience and price I buy fresh, frozen coconut milk in the freezer section at my local Asian Supermarket and I keep it on had for many other recipes. I'm telling you fresh or frozen coconut milk in this recipe really resembles the taste and texture of traditional western ice creams. Substituting any other milk in this recipe will not be nearly the same. Luckily enough, coconut milk is a healthy, acceptable choice for all six types of Wholetarians.
Ingredients
  • 3 cups (16 oz) frozen coconut milk, thawed. I prefer the fresh taste of Tropics frozen 100% pure but you can use canned milk. (Canned contains 1½ cups and Tropics frozen has 2 cups). Or you can use almond milk or raw milk
  • ¼ cup yogurt, (vanilla or plain) add more sweetener if you use plain yogurt or use coconut cream
  • 2 eggs (optional - they will stay raw)
  • 1 banana, frozen (used for texture and sweetness. If you want to taste the banana, add more)
  • 2 Tbsp cocoa, carob or coco powder
  • ¾ cup maple syrup
  • 7-9 drops of stevia (or to taste) (The ice cream will taste less sweet once it's frozen.
  • ½ cup chocolate chips (optional)
All Vegan Option Ingredients
  • 3 cups (16 oz) frozen coconut milk, thawed. I prefer the fresh taste of Tropics frozen 100% pure but you can use canned milk. (Canned contains 1½ cups and Tropics frozen has 2 cups). Or you can use almond milk or raw milk
  • 1 cup coconut cream (I use fresh and frozen from an Asian Supermarket)
  • 1 banana, frozen (used for texture and sweetness. If you want to taste the banana, add more)
  • 2 Tbsp cocoa, carob or coco powder
  • ¾ cup maple syrup
  • 7-9 drops of stevia (or to taste) (The ice cream will taste less sweet once it's frozen.
  • ½ cup chocolate chips, vegan (optional)
Instructions
  1. Blend all ingredients together (except for the chocolate chips) in the blender until well mixed.
  2. Pour the ice cream mixture into the freezer bowl.
  3. Add chocolate chips to the freezer bowl.
  4. Turn the machine on and let it mix until it freezes, about 20 to 25 minutes. Ice cream will have a soft, texture.
  5. If you like it firmer, transfer the ice cream to the freezer for about 30 to 60 minutes.
  6. If it becomes too hard, remove from freezer and wait about 10-20 minutes before serving.

 

Whole Food Chocolate Sauce Recipe

Try Sexy Healthy Chocolate Ice Cream with Karly’s Chocolate Sauce topped with chopped pecans.

 

Photos by: Karly Blair

Banana Chocolate Chip Ice Cream

Whole Food Banana Chocolate Chip Ice Cream Recipe

This recipe is super yummy and super kid friendly. Its made with fresh and healthy coconut milk. I hope you can find it where you live. I get it at my local Asian market in the freezer section. If your local Asian market doesn’t have it ask for it!

Using fresh coconut milk vs canned makes a huge difference in taste (at least for me). It’s even cheaper, so visit your nearest Asian market and stock up.

This recipe is to be used in a Cusinart ice cream maker.

Banana Chocolate Chip Ice Cream
 
Author:
Recipe type: Dairy-Free & Gluten-Free
Cuisine: American
Yield: 4 cups
 
This recipe is to be used in a Cusinart ice cream maker. You need to freeze the Cusinart freezer bowl a day or more ahead of time. Make sure your freezer is cold enough to freeze the unit. You will know the canister is frozen if when you shake it you don't hear water sloshing around inside.
If using a larger ice cream maker, double or triple recipe as needed.
Ingredients
  • 2 cups (16 oz) frozen coconut milk, thawed. I prefer the fresh taste of Tropics frozen 100% pure but you can use canned milk. (Canned contains 1½ cups and Tropics frozen has 2 cups). Or you can use almond milk or raw milk
  • ½ cup yogurt, plain (optional) or use coconut cream
  • 3 bananas, frozen
  • 1 banana, frozen, cut into chunks
  • 1 tsp pure vanilla
  • 1 tsp fresh lemon juice
  • ½ cup maple syrup or raw white honey or a mixture of both (can use date syrup or coconut nectar)
  • 6-7 drops of stevia (or to taste, optional if you like it sweeter) (It will taste less sweet once it's frozen).
  • ½ cup of dark chocolate chips or thinly sliced shreds of chocolate & Vegan (optional)
Instructions
  1. Blend all ingredients together (except for the 1 banana cut into chunks and the chocolate chips) in the blender until well mixed.
  2. Pour the ice cream mixture into the freezer bowl and turn the machine on to start churning.
  3. Cut the banana into chunks and add to the ice cream mixture as well as the chocolate chips as it is churning.
  4. Let it churn until frozen, about 20 to 25 minutes.
  5. Ice cream might have a soft, texture. For a firmer consistency transfer the ice cream container to the freezer for about 30 to 60 minutes.
  6. If it becomes too hard, remove from freezer and wait about 10-15 minutes before serving.
Notes
My family likes it even better with a cup of strawberries, frozen and chopped, added to the mixture as well. Notes You can likely substitute almond milk or any nut milk for the coconut milk but fresh coconut milk is creamier and so yummy
Of course fresh raw milk and raw cream would be the creamiest and most traditional but its hard to find. Believe me you won't miss it if you use fresh coconut milk. The coconut milk is what makes this ice cream so creamy and delicious. If you know you like canned coconut milk then you can use that but be aware that not everyone likes it canned. The taste of canned is very different from when it is freshly made or frozen.
You don't want to buy the "lite" less fat version either. You can make your own fresh coconut milk. For convenience and price I buy frozen coconut milk in the freezer section at my local Asian Supermarket and I keep it on had for many other recipes. I'm telling you fresh or frozen coconut milk in this recipe really resembles the taste and texture of traditional western ice creams. Substituting any other milk in this recipe will not be nearly the same. Luckily enough, coconut milk is a healthy, acceptable choice for all six types of Wholetarians.

 

Whole Food Chocolate Chip Ice Cream Recipe

 

Photos by: Karly Blair