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
Cuisine: English
Yield: 8 eggs
Prep time:
Cook time:
Total time:
  • 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
How to boil eggs without creating a greenish gray ring around the yolk:
  1. Place the eggs into a pan with an inch of cold water covering the eggs. Heat the water to a rolling boil.
  2. Immediately remove the pan from the heat, place a lid on it and let it sit to continue to cook for 10 minutes for this recipe because we want the yolk to be slightly soft.
  3. Set the timer for this so it doesn’t cook longer, making the yolk harder. We want to keep the egg hard enough to wrap meat around it but soft enough in the center so that as it bakes in the oven with the meat, it will not get too dry.
  4. Once it reaches the 10 minutes, pour out the hot water and replace with cold water and ice and let sit for a minute.
  5. Next remove the eggs from the water and crack and remove the shell.
  6. Set the peeled eggs aside to prepare the meat.
For the Meat covering:
  1. Remove the core from the red bell pepper and cut it up into chunks and place in a food processor with the blades in the bottom. I added the bell pepper because it is delicious, but it also helps keep the meat patty from sticking too much to your hands when trying to pat it around the egg.
  2. Add the ground pork or chicken, sea salt, cut up green onion, minced garlic and seasonings of your choice.
  3. Blend until it is well blended and smooth.
  4. Preheat the oven to 375 degrees.
  5. Lightly grease a cupcake pan with coconut oil.
  6. Take a handful of the seasoned meat mixture and make a patty in your hand by flattening it out. Place a boiled egg in the center of the meat and wrap the meat around the egg until it meets and seals together all around the egg. Add more meat if needed.
  7. Place the egg in a cupcake indent. Once all the eggs are in the pan. Place the pan in the oven and bake for 10 minutes. Remove from the oven and tilt the pan to remove excess liquids.
  8. Place back in the oven and bake for an additional 15 minutes. Remove from the oven and again, pour out excess liquids.
  9. Turn the eggs over in the indent and bake for another 5 minutes.
  10. Once they are done, you may eat them warm or let them cool off and eat at room temperature.

Photos by Karly Blair

Chocolate Chip Coconut Butter Bars

Chocolate Coconut Butter Bars

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

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

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

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

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

Chocolate Chip Coconut Butter bars

Coconut Butter Bar Blondies

Healthy coconut butter bars

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

Chocolate Chip Coconut Butter Bars
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".
  • 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
  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

“Love Ya Back” Candy

Coconut Cream Date Nut Candy Recipe

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

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

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

How to melt coconut butter

Melting the coconut butter

Healthy Date Candy Recipe

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

how to make healthy date candy

Topping the candies before chilling


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

Cream Filled Strawberries Recipe

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


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


healthy vanilla coconut frosting recipe

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


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


“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
Yield: 2 cups
  • ½ cup almonds, whole with skins
  • ½ cup pecans
  • 20 dates
  • ½ cup mini dark chocolate chips
  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.


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

Raw Cheddar Cheesy Sauce

Raw Cheddar Cheese Sauce

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

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

Photo by: Sam of Photographicsam

Fresh Homemade Salsa

Fresh Homemade Salsa Recipe

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

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

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

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

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

Photo by: Karly Blair

Traditional Red Pepper Hummus

Red Pepper Hummus Recipe

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

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

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


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

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

Photos by: Karly Blair

“It’s a Date” Treat

Healthy Date Nut Roll Recipe

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

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

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

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

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

Healthy Date Balls recipe

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



Chocolate Covered Date balls and rolls

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

Homemade Lara Bar Recipe

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

Photos by: Karly Blair

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
Yield: ¾ cup
  • 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
  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
Yield: 2
  • 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)
  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

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
Serves 1
  • 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
  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.


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.


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

Photos by: Karly Blair

Creamy Cherry Ice Cream or Smoothie

Healthy Wholetarian Cherry Ice Cream recipe

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

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

Fresh Frozen Coconut Milk from the Philippines

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

Wholetarian Cherry Smoothie Ice Cream or Smoothie Recipe

Photos by: Karly Blair

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
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.
  • 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)
  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.
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