Shared by

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

Scotch Eggs

Scotch Eggs _8506-2-592

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

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

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

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

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

Photos by Karly Blair

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

Cauli Cheese Sauce

Cauliflower Cheese Sauce

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

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

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

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

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

Photo Credit: Sam of PhotographicSam

Creamy Superfood Sauce and Pasta

Creamy Mushroom Sauce Pasta

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

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

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

Photo by: Karly Blair

Almond Coconut Butter Dip

Coconut Almond Dip

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

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

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

How to warm up coconut butter

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

Photos by: Karly Blair

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

Karly’s Chocolate Chip Cookies

Whole Food Chocolate Chip Cookies with Oat flour This recipe uses whole grain oat flour. You can use gluten-free oat flour if needed. Even if you don't eat whole grains or have severely reduced the frequency of eating them this recipe can be extremely helpful at times. I like this recipe is for two important reasons. #1  Mainly because oat flour is so much cheaper than gluten-free and grain-free almond flour or coconut flour. #2  Oat flour resembles traditional wheat flour so much that people find it hard to believe these Chocolate Chip Cookies are Wholetarian (made with whole foods). Since Chocolate Chip Cookies are likely the most loved cookies of all time you know the need to make them is going to arise sooner or later. Whether it is for yourself during your own transitional period, for that rare treat or for when you are asked to bring cookies for a party and your integrity really wants to keep it healthy. For a variety of reasons, you'll be glad you have this recipe. Note: Whole sugars vary in sweetness so you may have to make adjustments to this recipe depending on the type of whole granulated sugar you use as well as the level of sweetness you prefer. Just taste the batter and add more sweetener if needed.
Karly's Chocolate Chip Cookies
 
Author:
Yield: 20 2" cookies
 
Ingredients
  • ½ cup grass-fed butter OR coconut oil (or a mixture of both) For best tasting cookies use Kerrygold Pure Irish butter.
  • 1½ cup coconut sugar or 1 cup sucanat or muscavado sugar (Whole sugars vary in sweetness. Make it as sweet as you prefer)
  • 2 eggs
  • 2 tsp vanilla extract
  • 3¼ cups oat flour (Gluten-Free if needed)
  • ¼ tsp sea salt
  • 1 tsp baking soda
  • ½ to 1 cup dark chocolate chips or chopped pieces from a dark chocolate bar (60% cacao or higher is recommended)
Instructions
  1. Grease 2 large baking sheets with coconut oil.
  2. In a medium mixing bowl, add the grass-fed butter or coconut oil or mixture of both, add eggs, unrefined sugar and vanilla. Blend together well with a hand mixer.
  3. Add the oat flour. I purchase oat groats and grind them up in a kitchen flour mill because its cheaper and freshest that way. I use a Whole Grain Flour Mill by Kitchen Specialties. If you don't have a mill you can use a coffee grinder (not one used for coffee) only it will be more coarse. You can grind up oat groats or old fashioned oats in a high powered blender to turn it into a flour.
  4. Add the salt and baking soda and blend together.
  5. Taste the batter and blend in a little more whole sugar if needed.
  6. Hand stir in the chocolate chips.
  7. Use a 1¼" ice cream scooper and place dough on the prepared baking sheets, allowing 3-4" between cookies.
  8. Bake at 350 for 10 to 12 minutes.
  9. Let the cookies cool on the baking sheets.

Photo by: Karly Blair

Quick and Sweet Bites

healthy dessert balls recipe

These whole food bites are a sweet and satisfying “AA” treat.

Quick and Sweet Bites
 
Author:
Yield: 20 - 1” balls or 10 - 1½" balls
 
Ingredients
  • ½ cup peanut butter, creamy (or Sunbutter– sunflower seed spread for those with nut allergies) or any other nut butter of choice
  • ½ cup almond butter, creamy
  • Dash of Himalayan salt to taste if peanut and almond butter are unsalted
  • ½ cup rolled oatmeal, old fashioned dry (Paleos use almond flour or flax meal)
  • ½ cup raw honey (Vegans use date puree- see notes)
  • ¼ cup coconut, dried & shredded
  • 2 Tbsp pecans, diced into tiny pieces or sesame seeds are good
  • 2 Tbsp flax meal, almond flour or oat flour (possibly more or none at all depending on how runny or thick the honey you used is. Wait and see.
  • 2 Tbsp or more 60% + dark chocolate chips (optional)
To roll the balls in:
  • Cocao or carob powder
  • Coconut, dried and shredded
  • Pecans or nuts of choice, diced in tiny pieces
Instructions
  1. In a medium large mixing bowl combine the almond and peanut butter, oatmeal and raw honey. Stir together well.
  2. Add the coconut and diced pecans or sesame seeds and mix together.
  3. If the thickness is right for forming into balls add the chocolate chips and you're ready to go.
  4. If it is too sticky add the flax meal, almond flour or oat flour a Tbsp at a time until the mixture is just right. Then add in the chocolate chips if using.
  5. Roll into 1 or 1½" balls and then roll the balls in either coconut, carob or cacao powder, or diced pecans or just make it easy and keep em' plain.
  6. They are now ready to serve. Keep them cool in the refrigerator if the weather is warm.

Using Flours to thicken if needed:

You can easily grind flax seeds in a small coffee grinder (not used for coffee) or a bullet blender as well as almonds and oat groats or rolled oats to quickly blend into a flour. The extra small blenders work better than the larger Vita Mix or Blentec blenders for blending small amounts.

For the Sweetener:

Vegans can use dates or raisins, soaked for 30 plus minutes, drained and pureed in a very small blender adding 1 Tbsp water at a time as needed to resemble thick honey.
Maple syrup can also be used but it will definitely take flax meal, almond or oat flour to thicken it up sufficiently.

 

Photo 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 Blend Syrup

Maple and Honey Syrup Blend Recipe

Maple syrup is delicious on its own as a topping for pancakes. But for those not yet use to the deep rich taste of maple syrup (like kids that are use to the junktarian processed high fructose corn syrup with maple flavoring) it helps to blend maple syrup with other whole sweeteners. After some time, maple syrup on its own will be loved and enjoyed by everyone. Meanwhile, try this blend on your kids.

Wholetarian Blend Syrup
 
Author:
 
Ingredients
  • 1 cup maple syrup, grade B (It's less processed)
  • ½ cup coconut nectar, honey, or date puree (add more if needed)
  • 2 tsp of pure vanilla
Instructions
  1. Mix ingredients together.
  2. Can warm up in a small pot on the stove over low heat.
  3. Keep left-overs in an glass jar with a lid in the refrigerator.
  4. Notes
  5. Taste great on Oat-rageous Quinoa Pancakes or Sannette Judy's Delicious Waffles.
  6. This is a much less refined version of pancake syrup than you will find on any supermarket shelf. Although it actually has nutrients, use it sparingly and on rare occasions, as it is high on the GI and will spike ones insulin.

Photo by: Karly Blair

Sannette’s Delicious Waffles or Pancakes

Slightly adapted from Sannette’s original recipe, these waffles can be made with whole grain oat flour or quinoa flour and they are as good as a waffle gets.

Healthy whole food waffles

Thank goodness for Wholetarian waffles. It’s for that special occasion where waffles work just perfectly. Whether it’s Christmas morning, an Anniversary, a Valentine dessert (see photo below) or any other time that beckons something a little traditional or special.
This recipe comes from my sister-in-law’s awesome mother, though I made some slight adaptations. Sannette made these for her family of 11 (yes that’s eleven) and it took her a number of batches to feed them all. This is what I call a labor of love. You may pass on the love to those whom you love with these delicious waffles.
Also see the Karly’s Pancake/Waffle Syrup and Coconut Whipped Cream recipes to put on top of the waffles.

Sannette's Delicious Waffles or Pancakes
 
Author:
Yield: 4, 8" square waffles or 5, 7" round waffles
 
Ingredients
  • 2 eggs
  • 2 cups milk of choice (raw milk, almond, coconut etc)
  • ¼ cup coconut oil in a liquid state
  • 2 cups oat flour or quinoa flour or a mixture of both (original recipe used whole wheat flour)
  • (see Notes on flour)
  • ½ tsp Himalayan sea salt
  • 1 tsp baking soda (aluminum free)
  • 1 tsp baking powder (aluminum free)
Instructions
  1. I have to say that I am all for short cuts so I just dump all the ingredients into a blender, blend it together and it's ready to go into the waffle maker. I've tried both preparation methods and everyone in my family absolutely loves my blender method just as well. But you decide. The following is Sanette's light and fancy method.
  2. Separate egg, beat whites until stiff peaks form.
  3. Mix yolk, milk and oil in separate bowl.
  4. Sift dry ingredients into mixture.
  5. Fold in egg whites.
  6. Pour into a preheated waffle iron and use according to manufactures directions.
  7. Add fresh fruit on top of waffles such as bananas or blueberries. Use Karly's Pancake/Waffle Syrup and Coconut Whipped Cream recipes.
  8. Top with chopped pecans or nuts of choice.
  9. Works well as a Special Dessert

 Flours

If you’re Gluten-Free then use G-Free oats or quinoa flour and top them with Karly’s Pancake/Waffle syrup which makes them extra good. (Those that require strict abstinence from Gluten must take personal responsibility to scrutinize all ingredients)
You can purchase Gluten-Free Oat flour if needed or Standard Oat flour, both from Amazon. I always have Old Fashioned Rolled Oatmeal on hand, so I just put some in my high powered blender and quickly turn it into oat flour as needed.
Oat flour in this recipe taste wonderful and nobody seems to know its not anything different than the whole wheat version we use to eat. (Will soon be posting an article about Genetically Engineered wheat- Wheat isn’t what it used to be)
I tried making this recipe with quinoa flour and noticed a strong quinoa aroma when making them. I was seriously worried that my kids would notice the strange smell and immediately reject them as they are very capable of doing, but all I heard was “Thanks for the delicious Waffles Mom”. Whew, got a way with that one. If I use quinoa flour again, I will mix it with oat flour. Although quinoa is a complete protein, oats are also fabulous for you.

Whole Grain Waffles Recipe

Waffles also make a wonderful dessert with a scoop of ice cream. This dessert is whole grain, dairy free and lusciously satisfying.

I used my Strawberry Ice Cream recipe to turn this into a wonderful Valentines Day dessert. My Vanilla Ice Cream could have worked just as well. I used my recipe for Karly’s Pancake/Waffle Syrup for this one. Remember, guys tend to equate waffles with comfort and pleasure, so this is likely to be well received.

Photos by: Karly Blair

Chocolate Crackle

A wonderful chocolate sauce for all types of Wholetarians bringing a nice chocolatey crackle to your frozen treat.Healthy Chocolate drizzle recipe

A simple chocolate sauce that hardens up when applied to any cold frozen dessert. The secret is in the healthy coconut oil. It can be made in advance and stored in the refrigerator until ready to use.

Chocolate Crackle
 
Author:
Yield: 1½ cups
 
Ingredients
  • 1 cup coconut oil
  • ⅓ cup cocoa powder
  • ¼ cup raw honey or grade B maple syrup
  • Add a drop of stevia at a time if desired for extra sweetness
  • Options: Add a drop of mint, orange or almond extract
Instructions
  1. Make sure the coconut oil is in a liquid state. If it is not, measure out 1 cup and slowly warm it up in a small pan on the stove just until liquid. Immediately remove from stove.
  2. Blend everything together in a blender until smooth. Transfer chocolate mixture to a small deep bowl or glass an inch or so wider than the popsicle mold.
  3. Remove the fudgesicle from the mold, and immediately put on a rimmed cookie sheet lined with parchment paper and put back in the freezer to harden the edges once again.
  4. Have everything ready to decorate the popsicles with.
  5. Dip the end in the chocolate mixture and then dip in chopped nuts, chopped chocolate chips or chopped dried coconut.
  6. For drizzling it on - Pour the chocolate into a plastic squirt bottle (these are food grade and made just for this type of need) or simply take a spoon of chocolate and drizzle chocolate over the fudgsicle back and forth, turning over the fudgsicle to drizzle on both sides. Let the drippings fall back into the chocolate bowl.
  7. The coconut oil in the chocolate sauce will harden up immediately when it gets cold.
  8. Eat immediately or place on a cookie sheet lined with parchment paper and place back in the freezer until ready to serve.

 

Pouring on chocolate drizzle image

Next time I will use a plastic squirt bottle to drizzle the chocolate on. It would make it prettier.

Chocolate crackle drizzle recipe

 

Photos by: Karly Blair

 

Karly’s Chocolate Sauce

Healthy Chocolate Sauce Recipe

A quick and easy Wholetarian Chocolate Sauce recipe that keeps well in the refrigerator for that special occasion.

Karly's Chocolate Sauce
 
Author:
 
Ingredients
  • ½ cup maple syrup grade B (it's less refined than A)
  • ½ cup raw honey (preferably white thick creamy honey). Vegans use coconut palm nectar or maple syrup
  • ½ cup raw or roasted cocao powder or carob powder
  • ⅓ to ½ cup virgin pressed almond oil, avocado oil or grapeseed oil (avoid refined)
  • ⅛ tsp sea salt, fine
  • 2 tsp pure vanilla extract or alcohol-free vanilla flavoring
  • ½ tsp pure almond extract or alcohol-free almond flavoring
Instructions
  1. Combine all ingredients in blender and mix until smooth.
  2. Pour the mixture into a glass jar or bottle with a lid and refrigerate.
  3. If you wish to thin the sauce before serving, heat it briefly by placing the jar in a pot of warm or hot water – not boiling. Or you may use a tablespoon of warm water at a time until it is the consistency you want.
Notes
Although this is a whole food version of chocolate sauce, use it judiciously. It is still high in sugar and you don't want to bring on the sugar monster cravings and derail your healthy eating lifestyle.
Just sayin'.

Photo by: Karly Blair

Almond Roca Crumbles

A whole version of Almond Roca bits, well at least its sort of similar and is great on top of ice cream. This is a really good topping to prepare for an ice cream sundae buffet party along with lots of colorful yummy fruits.

Healthy Almond Roca Ice Cream Topping Recipe

This topping is crazy good. If you like Almond Roca you’ll love this lighter whole version of it as a topping for ice cream. It took a few versions to create, but when I gave it to my husband to try on vanilla ice cream he immediately said, “This tastes a little like that candy you used to get at Christmas time – Almond Roca.” Yes!

Almond Roca Crumbles
 
Author:
Yield: 2 cups
 
Ingredients
  • 2 tsp cocoa powder
  • 2 Tbsp chocolate protein powder (optional) (I used Vegan SunWarrior brand)
  • ¼ cup almond butter (If you use another nut butter it will be yummy, but not like Almond Roca)
  • 2 Tbsp coconut butter (optional but preferred) (can use more almond butter)
  • ¾ cup granulated coconut palm sugar (This is what gives it the slight caramel toffee taste)
  • ½ cup dark chocolate mini chips, chocolate bar shavings (vegan or raw cacao nibs)
Instructions
  1. In a small mixing bowl, stir all ingredients together except for the chocolate chips.
  2. Then add the chocolate chips and stir until the mixture starts sticking to the chocolate chips or nibs. Can use your hands for this.
  3. Done! You can refrigerate or freeze the leftovers in a zip-lock baggie for another time.

Notes

This topping is exceptionally good served on top of Voluptuous Vanilla Ice Cream.
Photo by: Karly Blair

Chunky Monkey Fruit Popsicles

Whole Fruit Popsicles

Chunky Monkey Fruit Popsicles
 
Author:
Yield: 6 large popsicles
 
Ingredients
  • 1 fresh mango
  • 2 Kiwis
  • ¼ cup fresh blueberries
  • 6 cherries, pitted and halved
  • 6 strawberries
  • 2 cups 100% white grape juice
  • 1 Tbsp of raw white honey or 5 drops of stevia (optional)
Instructions
  1. If using honey for added sweetness, measure out the white grape juice and stir the honey in until it is dissolved.
  2. Slice the fruit so that they will show nicely in the Popsicle molds.
  3. Decoratively arrange the fruit in the Popsicle molds and pack them full. If you don’t pack them in, the fruit will float up from the bottom when you pour in the white grape juice.
  4. Pour the juice in making sure you don’t have any air pockets by lightly tapping the molds on the counter.
  5. Insert the Popsicle sticks and freeze for 6 plus hours or until frozen solid.
  6. When ready to serve, run warm water over the molds until the Popsicle gently releases from the mold.
  7. Eat immediately.

Variations:

Substitute any fruits and fruit juice you like.

Chunky Monkey Popsicle recipePack a lot more fruit in than I did here and use less juice. They tasted fantastic but because the fruit chunks were so small it fell apart quite easily when eating. Next time I will try blending in some fruit with the fruit juice as well to help it hold together better. Frozen fruit is magical and hard to beat on a hot summer day.

 

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

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

 

Voluptuous Vanilla Ice Cream

The fresh or frozen coconut milk in this recipe really resembles the taste and texture of traditional western ice creams.Dairy Free Homemade Vanilla 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.

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

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.

Frozen Coconut Milk
You can make your own fresh coconut milk. But 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 five types of Wholetarians.

Healthy Vanilla Ice Cream Recipe

Voluptuous Vanilla Ice Cream
 
Author:
Yield: 4 cups
 
Makes 4 cups
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 if you know you like it. I happen to not like canned. (Canned contains 1½ cups and Tropics frozen has 2 cups). I only use fresh coconut milk from Tropics so I add almond or cashew milk for the additional 1 cup so I don't have to thaw out another 2 cup bag of coconut milk).
  • ½ cup raw cream (optional) OR ¼ cup coconut cream if you prefer it more creamy.
  • 2 eggs (optional, they will stay raw) only use if you prefer it a creamier French vanilla.
  • 2 egg yolks (optional as well)
  • 1 Tbsp pure vanilla extract
  • ¼ tsp lime or lemon juice
  • Pinch of Himalayan sea salt
  • ½ cup maple syrup or raw white honey or a mixture of both (can use ¼ cup maple syrup and or honey and 7 drops of stevia instead) Do not put in too much stevia- as it can ruin it. Use stevia sparingly and taste as you go to your liking. Remember that once it is frozen, it will taste a little less sweet.
Instructions
  1. Blend in the blender until well mixed.
  2. Assemble the Cusinart Ice Cream machine and turn it on.
  3. Pour the ice cream mixture into the freezer bowl, turn and let it mix until frozen, about 20 to 25 minutes.
  4. The ice cream will have a soft, texture. For a firmer consistency transfer the ice cream to the freezer for about 30 to 60 minutes.
  5. If you don't have an ice cream freezer you can pour the mixture into ice cube trays, freeze until mostly frozen and then blend together in a high powered blender.
Notes
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 freshly made or frozen. You can make your own fresh coconut milk here. For convenience and price I buy frozen coconut milk in the freezer section at my local Asian Supermarket. I'm telling you, fresh or frozen coconut milk really resembles the taste and texture of traditional western ice creams. Substituting any other milk will not be nearly the same. Using honey will keep it from freezing hard. I prefer using maple syrup unless I'm expecting left-overs.

 

Healthy Coconut Milk Vanilla Ice Cream RecipeSee Whipped Coconut Cream topping recipe shown on top of the ice cream.

See India Tree Natural Dye Sprinkles here.

Photos 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

Peanut Butter Oatmeal Cookies

Healthy Peanut Butter Cookies These have been a favorite cookie recipe while transitioning off of white flour and sugar. Luckily they are easy and quick to make and gluten free if you use gluten-free oats. Well, technically there is no such thing as gluten-free oats. They just don’t have the same gluten as found in wheat, barley and rye but they do have another form of gluten that can be a problem for some. See this article from the Gluten-Free Society here. If it is not a problem for you, you may enjoy this recipe.

While I love gluten-free cookies made with almond flour, whole grain oat flour is much cheaper. These cookies are really good. If you are wondering what to take to a gathering or to a friend, this could be the perfect recipe.

Peanut Butter Oatmeal Cookies
 
Author:
Yield: 24 2" cookies
 
Ingredients
  • 2 eggs (organic, free-range)
  • 2 cups wSugar, granulated such as Coconut Sugar, Muscavado, or Sucanat (see Wholetarian Approved Sugars)
  • ½ tsp salt
  • 1 Tbsp pure vanilla
  • 2 cups all-natural peanut butter
  • ⅔ cup rolled oats (use Gluten-Free if needed)
Instructions
  1. Preheat the oven to 350°.
  2. In a medium mixing bowl, beat the eggs, granulated choice of wSugar, salt and vanilla until well blended with electric beaters.
  3. Add the peanut butter and rolled oats and stir together with a spoon until its the right consistency.
  4. Use a 1 or 1½" ice cream scooper or Roll cookie batter into 1 or 1½" balls and place on a cookie sheet. Flatten with a fork, creating a criss-cross design.
  5. Bake for 10-12 min.
  6. Its better to under bake these than to over bake them. They should be soft and chewy for the best flavor.
Variations
  1. Omit the oats and add in ⅓ cup chopped, roasted peanuts.

Photo by: Karly Blair

Oat-rageous Pancakes

Wholetarian Oat Pancakes

Originally made with whole wheat flour, this recipe is easily transformed into Gluten-Free if using GF oats, making many people especially happy.

Please be aware that these pancakes are absolutely delicious. This Wholetarian approved recipe is healthier than most recipes, but is still higher on the Glycimic Index than one should ever want in a single sitting. Consider saving this recipe for rare special occasions or on the side with a meal of protein and lots of vegetables like a vegetable omelet.

I originally created this Wholetarian pancake recipe using both oat flour and quinoa flour but found that I prefer to use one type of flour, so with less milk I could make it with just oat flour (just to simplify things). I never keep oat flour or quinoa flour on had because they would likely go rancid before using them. But I do keep oat grouts or steel oats and quinoa on hand. When I want to make them into flour, I just toss them in small batches into my Vita-Mix and blend them into instant fresh flour for my recipe.

Oat-rageous Quinoa Pancakes
 
Author:
Recipe type: Breakfast
Cuisine: American
Yield: 12-14 3" pancakes
 
I usually double this recipe and freeze the rest for a quick future breakfast for my kids. Prepare once and use twice is what I'm all about! Be sure to layer parchment paper between the pancakes so they won't stick together. Put in a plastic baggie and freeze. Warm up in a toaster oven.
Ingredients
  • 1¼ cup oat flour and 1 cup quinoa flour OR reduce milk to 1½ cup and use 2¼ cups oat flour
  • 2 cups milk of choice OR 1½ if using all oat flour
  • 2 eggs
  • 2 Tbsp coconut oil
  • ½ tsp salt
  • 1 Tbsp baking powder
  • Optional ingredients:
  • Bananas, sliced or diced
  • Strawberries, sliced
  • Blueberries
  • Chocolate chips
  • Pecans, chopped
Instructions
  1. Add the first group of the ingredients into a large mixing bowl and beat together with beaters or blend using a blender. The batter will thicken the longer it sits.
  2. Pre-heat a skittle to medium-high heat, coating with a small amount of coconut oil to keep the pancakes from sticking.
  3. Pour batter into circles on the skittle and watch the bubbles form on top. Once it is firm enough on the bottom, flip it over to cook on the other side until golden brown.
  4. Serve warm.

Variations:

If desired, stir in one or a combination of any of the optional ingredients into the batter. Or save the optional ingredients as a topping with Wholetarian Blend Syrup as I did here in the next photo.

Whole Food Pancake Syrup Recipe

See recipe for Wholetarian Blend Syrup or Karly’s Pancake Waffle Syrup.

Healthy fruit pancake syrup recipe

Photos by: Karly Blair

Karly’s Krazy Good Kale Chips

Wholetarian Kale Chips

If the notion of eating Kale Chips sounds freakishly weird to you, please just give ’em a try. They are so worth it.

Karly's Krazy Good Kale Chips
 
Author:
Recipe type: Chips
Cuisine: American
Yield: 8 servings
 
Yield: Fills 3-4 14" x 14" Trays for the Excalibur Dehydrator Servings: 8 if you're lucky- They're just as addictive as a bag of potato chips.
This recipe is one of the best Kale Chips recipe ever! Seriously by far!
You will need a dehydrator to make these especially light and crispy without burning them. For a less optimal baked version you can bake them at 300 for approximately 12 to 15 minutes. But watch them very carefully as they burn easily.
The Excalibur dehydrator is an excellent dehydrator as it is large enough to hold multiple (size 14" x 14") trays of leaves.
Ingredients
  • 2-3 bunches of curly kale- depending on the bunch size (about 20-25 cups or 2 lrg mixing bowls full or 1 extra lrg mixing bowl) with stems removed and cut into approx. 3”x2” pieces. (Can also use lacinato kale (aka dinosaur kale), spinach or collards but the curly kale works best because they turn out to be the crispiest) See more info in the notes.
  • ½ cup olive oil, avocado, grapeseed or coconut oil
  • 2 large bell pepper (2 cups ruff chopped) (can substitute cucumber or tomato. Both have a higher water content so use less to adjust for that)
  • ¾ tsp Himalayan sea salt
  • 2 tsp non salt vegetable seasoning of choice (I use Kirkland brand No salt seasoning from Costco)
  • 1 Tbsp nutritional yeast (optional but this is what makes it cheesy)
  • 1 green onion (including the green part)
  • ½ cup cashews, soaked at least 1 hour and rinsed (optional but I think it's worth it)
  • 1 clove garlic (optional)
Instructions
  1. Wash and shake or spin dry the Kale leaves. Remove the stems from the leaves with a knife or kitchen shears. (The stems can be saved and used in smoothies and yes, you can freeze them for smoothies). Cut leaves in about 2 to 3 inch strips. They will shrink in size dramatically. Set leaves aside.
  2. Rough chop the bell pepper and or cucumber so that it will blend easily and put in a high powered blender first because they have the most liquid.
  3. Add all the rest of the ingredients except the kale and blend together.
  4. Don't pour the wet mixture over the bowl of greens. Instead pour the wet mixture into a large mixing bowl and add the greens into the bowl a handful at a time. You want to make sure you have enough liquid to saturate the greens. Any left over greens can be added to smoothies, salad, stir fry etc.
  5. Using your hands, rub the wet mixture into the leaves. You will know when you have the right balance when the leaves look well saturated with very little liquid at the bottom of the bowl.
  6. Put a small amount of olive oil on the Teflon sheets and spread it around with a pastry brush/ Place the kale on the Teflon sheets & dehydrator trays. Spread them out a bit but don’t bother to spread them out individually (kale leaves will shrink substantially).
  7. For a truly raw version (keeping the enzymes alive): Dry on 118 degrees for 8-10 hours or until crispy. After about 4 hours into it you can flip the leaves over and remove the Teflon sheet to help it dry faster. If you don’t do this, it will prolong the drying time. Dehydrating overnight works well as you don’t have to worry about over drying it. You might have to worry about someone sneaking in during the night and eating all the kale chips though. just warning ya.
  8. For a slightly faster version: Dry using 125 degrees or even the highest setting on the dehydrator. This shortens the drying time to 6-8 hours instead. After about 3 hours into it you should flip the leaves over and remove the Teflon sheet. This helps it dry much faster.
Notes
I know "Bunches of kale" is quite a varying amount. It depends on what size the leaves are and what size the farmer is bunching them to. But having more kale on hand is better than not having enough. Kale freezes well and can easily be added to a boat load of recipes which of course include smoothies. What you're going to want to do is wash and trim the kale, set it aside and then add the kale leaves a little at a time to the prepared liquid mixture in a large bowl. This way you will use just the right amount of kale for the liquid to saturate and then be able to keep the left over kale (if any) for another dish.
You can half the recipe if you have a smaller dehydrator or just want to make less. If you do this be sure to use a smaller blender like a magic bullet because this smaller amount of ingredients will not extend over the blade in the larger Vita Mix or Blentec blenders.

Kale chips in the Excalibur dehydratorHere they are on the teflon sheets to start drying.

 

Kale Chips with Red bell peppers

Here the teflon sheets were turned over and removed to continue the drying process which speeds up the drying time.

They may not look like much but they taste fantastic.  If anyone thinks its hard to eat a lot of greens, they need to try these. Bet you can’t eat just one!

 

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

“Magic Shell” Chocolate Sauce

Homemade Magic Chocolate Sauce

Pour this chocolate sauce over ice cream or any other frozen dessert and watch the “magic” happen.

The magic of a “Magic Shell” is what is so perfect for cold desserts such as a topping for ice cream, popsicles, pies and much more. The photo above shows the “Magic Shell” on some Sexy Healthy Chocolate Ice Cream made with fresh coconut milk. Sooo Good!

"Magic Shell" Chocolate Sauce
 
Author:
 
Ingredients
  • ¼ coconut oil, or up to ½ cup if you want it thinner (I only used ¼ cup in the photo above)
  • ½ cup dark chocolate chips (Vegan or Raw Chocolate chips; for Raw use chocolate crackle recipe instead)
  • 2 Tbsp of maple syrup (grade B is less refined than grade A)
  • 10 drops of liquid stevia
Instructions
  1. Combine ingredients together in a double boiler or a small crock pot and slowly melt all the ingredients together while stirring. That's it.

For a “Magic Shell” type recipe that doesn’t use chocolate chips and is perfect for Vegans and Raw Foodies, see the Chocolate Crackle  recipe that was used on these popsicles.

Healthy Magic Chocolate Sauce recipe

 

Notes

Keep leftovers in a glass jar or container with a lid. It will harden up again so to use, heat water in a small pot, turn off the heat and place the glass jar of magic sauce into the hot water until it melts the chocolate sauce. You may have to repeat this process.

 

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

wReese’s Peanut Butter Bars

Wholetarian Reese's Peanut Butter Cups

These taste so much like the real thing it is ridiculous! The amount of honey in this recipe makes it very sweet but this is perfectly off-set by the dark chocolate.
If however you no longer tolerate such sweet treats, first of all congratulates! And then of course, you could easily put in less honey and adjust the flours for thickness.
If you have the time and desire you can get candy molds to make these into look-a-like peanut butter cups.

 

wReese's Peanut Butter Bars
 
Author:
 
Ingredients
  • 2 cups (16 oz jar) peanut butter or Sunbutter-sunflower seed spread for those with nut allergies
  • 1 cup raw Canadian white honey, (It is thick & creamy and tastes closest to sugar and is the best thickness. (Vegans can use coconut nectar or try dates or raisins, soaked, drained and pureed)
  • 1-2 Tbsp coconut butter, liquefied (optional but is amazing)
  • 1 Tbsp coconut flour or 2 Tbsp oat flour (slightly more if your sweetener of choice is more liquid)
  • 1½ -2 cups dark chocolate chips
Instructions
  1. In a large mixing bowl, add the peanut butter and white honey.
  2. Liquefy the coconut butter by putting the coconut butter in a small jar and place in hot water and then stir.
  3. Add the coconut butter to the mixture and with a spoon, stir together well.
  4. Next add in coconut flour or oat flour a little at a time as needed so that it is thick enough to roll into a soft ball. (Note that coconut flour is much more absorbent than oat flour)
  5. Set the peanut butter filling aside while you melt the chocolate.
  6. Place the chocolate in a double boiler over medium heat and melt the chocolate and stir until smooth.
  7. Place parchment paper into a 9”x13” pan with the parchment paper sticking out enough to grab and lift the slab of candy out later.
  8. Spread half of the chocolate on top of the parchment paper and spread evenly..
  9. Place the pan in the refrigerator for 15-20 min or until its hard enough to spread the peanut butter filling over it.
  10. Once you layer the filling on top, spread the rest of the melted chocolate on top.
  11. Place the pan once again in the refrigerator to harden.
  12. When its firm and ready, Grab the parchment paper and remove the three layer slab of candy from the pan and on to a cutting board.
  13. Cut the candy into desired size and serve. Store refrigerated in an air tight container or wrap individually. They can also be frozen.
Notes
These taste so much like the real thing it is ridiculous! The amount of honey in this recipe makes it very sweet but this is perfectly off-set by the dark chocolate.
If however you no longer tolerate such sweet treats, first of all congratulates! And then of course, you could easily put in less honey and adjust the flours for thickness.
If you have the time and desire you can get candy molds to make these into look-a-like peanut butter cups.

The best healthy Resese's peanut butter cups candy recipe

Photos by Karly Blair

Healthy n’ Hot Chocolate

For me, Hot Chocolate is that once a year special drink on maybe Christmas day. I live in Arizona so we rarely have a reason to yearn for a hot drink to warm us up, but Hot Chocolate can be just special for a special time of year.

If you read what’s in most pre-packaged hot chocolate mixes you are not going to like what you find, at least we Wholetarians don’t appreciate the processed junk, so here is the simple clean version for Healthy n’ Hot Chocolate.

Healthy Hot Chocolate wholetarian recipe

 

Healthy hot chocolate with healthy marshmallows

Healthy n' Hot Chocolate
 
Author:
Yield: Makes 1 cup
 
Ingredients
  • 1 cup almond milk or wMilk of choice (I wouldn't use coconut milk)
  • 1½ tsp cacao or carob powder
  • 1 Tbsp maple syrup or more to taste (I like to add an extra 1 tsp) OR use honey, coconut sugar, coconut nectar or unrefined sugar of choice OR 5-6 drops of stevia.
  • Dash of cinnamon (optional)
  • ¼ tsp of vanilla (optional)
  • 1 Tbsp of coconut milk (optional– makes it extra creamy)
Instructions
  1. In a small pot on the stove, add all of the ingredients and whisk together until smooth.
  2. Gently heat up until just warm enough to your liking.

Marshmallow Topping

Honey Marshmallow Frosting Recipe

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

If you’re making a lot of hot chocolate for a group you may want to wow them by making whipped marshmallow frosting to pipe on top. See this recipe. 

Real Whipped Cream Recipe

Here is the Recipe for Real Whipped Cream that whips up real quickly.

Coconut Whipped Cream Topping Recipe

 

Or use this recipe for Coconut whipped cream to put on top.

 

Photos by: Karly Blair

and Sam of Photographicsam