Shared by

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

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

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

“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

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

Favorite Chocolate Cake and Frosting

Chocolate cake made with beets and gluten free

This cake is made with Gluten-free whole grains so it’s not for Paleos but if you eat grains now and then, this cake is a winner since it is full of sneaky healthy beta-carotene.

This is my favorite recipe for making a Birthday cake. Chocolate cake is most often requested from my family and this one is quite moist and delicious. If you are sneaky enough when adding the cooked carrots or sweet potatoes, it’s likely no one will even know they’re getting a serving of vegetables in their cake. My family knows and they really like it anyway. I topped this cake with slivered almonds and dark chocolate covered almonds as a bonus.

Makes one 9-inch round cake.
If making a two-tiered cake, just double the recipe.

Favorite Chocolate Cake and Frosting
 
Author:
Yield: 1 9" round cake
 
Ingredients
For the Chocolate Cake
  • 4 eggs (organic, range fed)
  • 1½ cups granulated wSugar (coconut sugar, muscavado or sucanat)
  • ¾ cup coconut oil
  • 1 Tbsp vanilla
  • 1 cup carrots, steamed or sweet potatoes
  • ¼ cup baking cocoa (nonalkalized) or raw chocolate, high in antioxidants
  • 1 cup buckwheat flour (used to use whole wheat pastry flour)
  • 1 cup oat flour (gluten-free)
  • 1½ tsp. baking soda
  • ½ tsp sea salt
For the Chocolate Frosting
  • ½ cup unsweetened cocoa
  • 1 cup butter, softened or Vegans use Palm shortening (non hydrogenated, Spectrum brand is good)
  • 1½ cup unrefined sugar, powdered. I use coconut palm crystals. Your'e not likely going to find a powered un-refined sugar in stores. Simply blend your dry un-refined sugar in a bullet blender or coffee grinder until it turns into a fine powder.
  • 1 Tbsp pure vanilla
  • pinch of Himalayan sea salt
  • stevia drops if desired for extra sweetness
Instructions
  1. Chop up the carrots or sweet potatoes and steam cook for 5-8 min until soft.
  2. Smash vegetables into a 1 cup measuring cup and add to a high powered blender along with the eggs. Puree, then add pour mixture into a mixing bowl.
  3. Add the un-refined sugar, oil, and vanilla and blend together.
  4. Add the chocolate powder, buckwheat flour, oat flour, baking soda and sea salt and blend together well.
  5. Pour into a 9"x13" oiled pan or double the recipe and divide the mixture into two 8" round cake pans.
  6. Bake at 350° for 30 minutes. Check with a toothpick to see if it comes out clean.
  7. Cool completely before frosting.
For the Frosting
  1. With beaters in a mixing bowl, start by creaming the butter (or shortening) and the dry un-refined sugar together until creamy.
  2. Then blend the rest of the ingredients together.

Chocolate beet cake recipeHere I doubled the recipe and baked it in a 9″x13″ glass casserole dish.

Variations

I actually prefer to use 1 cup coconut palm crystals and 1/2 cup maple syrup or 1 cup coconut palm crystals and 1/4 cup honey (because honey is super sweet). I like to blend natural sweeteners together rather than just using one.

Photos by: Karly Blair

Karly’s Pancake/Waffle Syrup

Pancake syrup never tasted so good! Nutritious fruit and less processed maple syrup with all its natural goodness taste so much better than any other highly processed syrup. Just try to limit this to only special occasions.

Healthy fruit pancake syrup recipe

It is best to make the Fruit Syrup first before the pancakes/waffles so that it is warmed up by the time the pancakes are ready. Unless you’re like my daughter who loves it cold.
Use on top of Sanette Judy’s Delicious Waffles.

Karly's Pancake/Waffle Syrup
 
Author:
 
Ingredients
  • 1 cup maple syrup, grade B
  • 2 cups strawberries, fresh or frozen
  • 1 banana, fresh
  • 1 tsp vanilla (optional)
Instructions
  1. Blend ingredients together in a Vita mix blender until smooth.
  2. Pour into a sauce pan and warm over medium heat on stove.

Variations

Use half strawberries and half blueberries or use any other fruit such as peaches or mangoes.
Add chopped fresh fruit on top of pancakes such as bananas or blueberries.
Top with chopped pecans or nuts of choice.

Notes

I always use frozen strawberries and a non frozen banana. This makes it really cold and my daughter loves it this way. It really is good either way.

 

Photo by: Karly Blair

Wholetarian Holiday Candy

Here’s a fabulous recipe to replace garbage Holiday Easter Candy or the sudden need for a sweet quick fix.

No need to fret over how to handle Holiday Easter candy expectations and still stay whole. This recipe comes in handy on any occasion when you might need a quick sweet fix.
With very few ingredients it whips up fast and easy with no baking time required. Kids especially love the simple ingredients. This candy is sweet but not wickedly sweet.

It is full of healthy fats and fiber that satisfy quickly, keeping you from over-indulging. Your body actually recognizes these ingredients as real food and will be nourished by it.

Whole Food Butter Pecan Candy

Mold it to any shape you like. If you leave out the nut pieces and/or chocolate chips which I didn’t, it will be smoother and a bit prettier.

Special Occasion healthy recipe

This is a “Yield-Special Occasion, AA” recipe

Wholetarian Holiday Candy
 
Author:
 
Ingredients
  • 2 cups (16 oz jar) peanut butter, almond butter or nut butter of choice (Sunbutter sunflower seed spread works beautifully for those with nut allergies)
  • 1 cup raw honey, white thick & creamy is Karly's favorite. Discover your favorite honey as it will make all the difference to you (vegans can use dates or raisins, soaked, drained and pureed).
  • ¼ cup pecans, finely chopped (eliminate if you have nut allergies or use dried coconut).
  • ⅛ cup 60% + dark chocolate chips, chopped into small pieces if chips are large or from a dark chocolate bar (optional). (Raw's use raw chocolate chips or cacao nibs)
  • 2 Tbsp of carob or cacao powder (optional) (kids prefer the chocolate chips instead).
Instructions
  1. In a mixing bowl, mix everything together except the chopped nuts and or chocolate chips. Stir together with a sturdy spoon.
  2. Adjust amounts for taste and consistency (see how below) to shape into balls or silicone molds.
  3. If using silicone molds:
  4. Fill molds and place in the freezer to harden. Then pop out of molds.
Notes
If using dates and/or raisins as the sweetener:
In a small bowl, cover the dates with pure water and soak for at least 30 minutes. Drain off the liquid and save it. Put the dates into the food processor or high powered blender and puree. Add a tiny amount of the poured off liquid only if needed to blend into a paste.
For Consistency:
If your honey is too runny it will not shape into balls well. You can thicken it up by adding a little nut flour. Use packaged almond flour or coconut flour a little at a time to get it just right or simply blend some nuts or dried coconut in a small blender until it is a flour.

Healthy Butter Pecan Candy

Photos by: Karly Blair

 

Manna Candy

Whole Food Manna Candy

If you haven’t gone on a sugar detox yet to rid yourself of the sugar demon, here is a rich and satisfying solution to squelch intense cravings for sweets. Make a deal with your addiction. You’ll give it sweets as long as they are not highly processed and still contain their nutrients. You can start with this one.

What do Wholetarians do when…

You’ve been really good at eating more and more whole foods. You just get back home from a party with ridiculously tempting non-whole food desserts and although you made it through the party unscathed, you are now alone and your “craving brat” inside is screaming uncontrollably for its addiction (it gets much better, I promise, but for now you’re seriously dealing with junk food withdrawals and it’s not pretty).

You drank as much water as you cared to and are full from the fruit and veggie platters, but you need your fix and you need it fast and that’s all there is to it.
What do you do? You don’t have any junk food items in the home (thankfully). But you do have your basic Wholetarian staples of coconut butter (or dried coconut to make coconut butter), raw honey and a very dark chocolate emergency bar. This is so rich and satisfying that you won’t likely over-eat it. Just enjoy it.

Ingredients for Manna Candy Recipe

I put the delicious Dark Chocolate Pomegranate Seeds on top. I bought them along with the 72% dark chocolate bar at Trader Joe’s

Manna Candy
 
Author:
 
Serves 1
Ingredients
  • 1 Tbsp coconut butter or coconut manna or make your own
  • 1½ tsp raw white honey or coconut palm nectar
  • 1 square 72% dark chocolate bar
Instructions
  1. In a small bowl with spoon, mix the coconut butter together with the raw honey.
  2. Spread mixture on top of a square of dark chocolate.
  3. That's it. Eat it slowly and mindfully.

How to Eat Mindfully

Let the flavors mingle in the mouth for as long as possible.
Think about the texture and how it feels in your mouth.
Concentrate on the details of the flavors.
Feel grateful for its rich and satisfying taste.
Think of the nutritional benefits in all the ingredients.
Acknowledge that you are safe and secure and that you love being whole.
Be assured that your intense sugar cravings will subside in time.
Tell yourself that you love feeding your body healing nutritious foods.
Feel no guilt or shame.
You are on the road to addiction recovery and you have a plan.
Your life just gets better and better.

Variations

You can add peppermint extract/oil to the mixture but even a drop is too much for this small amount. You would have to make a bigger batch and store the “Manna Candy” mixture in a glass jar until needed.

Notes

Honey and Coconut Butter will also make a great frosting for cupcakes.

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