Shared by

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

Colorful Coconut Sprinkles

Coconut dyed sprinkles

This recipe comes in handy when wanting to add a little colorful decoration to your desserts without compromising with dangerous food dyes and corn syrup candies.
With desiccated (shredded and dried) coconut being so white, it can be colored with the juice of vibrant colored fruits and vegetables.

Healthy Whole Foods Rice Crispy TreatsI use Coconut Sprinkles mostly for Easter desserts. Here I used coconut sprinkles to make bird’s nests with my Whole Rice Crispy Treats recipe.

Colorful Coconut Sprinkles
  • Desiccated coconut, (dried) full fat, grated, shredded or flaked depending on the size and shape you prefer. Never use reduced fat, it doesn't hold the color any better and it taste like shredded cardboard.
  • Natural food coloring (Choose from the list below)
Nature's Colors:
Red: Beet juice
Pink: Beet juice and water mixed
Purple: Blueberries, pureed in a blender, not juiced. You need the color from the skins otherwise it will be colorless. I tried grape juice and it did not keep the color well at all.
Golden Yellow: Yellow Food coloring by Seelect– ingredient is turmeric
Lemon Yellow: Orange Food coloring by Seelect– ingredient is annatto seed(Note that some people are allergic to annatto)
Orange: Carrot juice
Brown: Blackberry juice
Light Brown: Blackberry juice and water mixed
Green: I made this with spinach juice and of course it tasted terrible. Even lemon juice and stevia could not mask its worse than grassy taste. I did use it however for a non-edible use. I put beans in the bottom of a small clay pot and used it as the grass on top and put a bunny cake on a stick in it for Easter with a ribbon around it. I don't suppose Chlorophyll Extract (in a dropper bottle at Health Stores) would taste any better. I think I'll just pass on the green thank-you, unless someone else has the answer.
Blue: Haven't found the color yet. Fresh blueberry juice did not have enough blue – the blue is mostly in the skins. Purple cabbage turns blue, but I'm pretty sure that would taste worse than spinach. Bleh.
Believe it or not the rest of the coconut sprinkles tasted great, even the beet juice. I suppose because it has a sweet base as it is used to make beet sugar. But then I also love beet juice in my fresh vegetable juice. I would caution you on using turmeric powder for the yellow though. I don't know how Seelect brand food coloring gets away with using turmeric and making it taste good but it does. And be aware that although annatto is not considered one of the "Big Eight" allergens (cow's milk, egg, peanut, tree nuts, fish, shellfish, soy, and wheat) it does rate number 10. It is the natural food coloring used in making cheese yellow-orange.
  1. In a mixing bowl much bigger than the amount of dried coconut you are using, add the dried coconut.
  2. Juice or puree your coloring of choice.
  3. Mix a tiny amount of lemon juice and stevia together and add it to each batch.
  4. Add in a little of your coloring at a time and stir together with a spoon until you like the color and there is no excess liquid in the bowl. Use full strength if you want the richest color. If there is excess liquid you can strain out the excess through a strainer. If you want a lighter color, mix the juice or puree with some water before adding to the coconut for even distribution. I found that if it is darker than you want, you can add more water and then strain out the excess coloring through a strainer by pressing the water out with the back of a spoon.
  5. Pour the damp colored dried coconut onto a baking pan with sides and place in the oven. It should not be so wet that you see water on the pan.
  6. No need to preheat the oven first. Turn on the oven to 220 and let dry for 15 minutes.
  7. Stir the coconut around for even drying and reduce oven temperature to 210 and timer for another 15 minutes.
  8. Stir once again, turn off oven and let it continue to dry in the oven until it is cooled. If it is not completely dry, put it back in the oven for another 15 minutes at 210. I found that you cannot speed it up in the oven by setting the temperature up over 230 because it will toast it and you will loose your color. It tastes great toasted but it's not pretty at all. I tried it in the dehydrator but the fan blows the coconut around too much. If you want you could put them in the oven at 200 degrees F. or less and keep them in all day like a dehydrator (I think, but I haven't tried it).
  9. Just before sprinkling on your special dessert, consider grinding the coconut up a bit in a small coffee grinder (one not used for coffee). If you do this it not only makes smaller sprinkles but brings out a sweeter taste to your sprinkles and makes it more moist. If you've tasted coconut butter before, this is what it will taste more like. Yummy!

Date Rolls-Bars RecipeColorful Coconut Sprinkles work great on my “It’s a Date” Roll recipe.

Coconut Dyed Colored ToppingsStore Coconut Sprinkles in a dark cool area and they should last until next Easter.

2nd Photo by: Photographic Sam
Other Photos 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
  • 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
  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

Whole Yummy Crumbles

Wholetarian Crumbles Ice Cream Topping

These crumbles are a great topping on ice cream, yogurt, oatmeal or just about any dessert.

Whole Food Ice Cream Topping Recipe

Here they are spread on top of some yummy Voluptuous Vanilla Ice Cream…

Whole Yummy Crumbles
Yield: 2 cups
  • ¼ cup peanut butter, almond butter or nut butter of choice
  • 1 Tbsp coconut butter (optional)
  • ½ cup puffed millet or puffed brown rice cereal (or use chopped nuts, coconut or dried fruit)
  • ½ cup almond flour or coconut flour
  • ½ cup coconut sugar is highly recommended- or use date sugar, muscovado sugar or dry un-refined sugar of choice
  1. In a medium sized mixing bowl, stir the peanut butter and coconut butter together with a spoon.
  2. Stir in the puffed whole grain cereal of choice.
  3. Stir in the almond flour until well blended.
  4. Stir in the coconut sugar until well blended
  5. Once the sugar is added, it should start separating into little crumbles. If not add a little more dry ingredients. If it is too wet add in a little more nut butter or coconut butter until it's perfect.
  6. You can refrigerate or freeze the leftovers in a zip-lock baggie for the next time.


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
Yield: 1½ cups
  • 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
  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


Over The Rainbow Sauce

Healthy Fruit topping

I’m calling this “Over the Rainbow Sauce” because it can be made from a rainbow of colorful fruits and served over just about any dessert. It’s great on banana splits, cheesecakes, muffins, yogurt and don’t forget Wholetarian pancakes and waffles.

Healthy banana split fruit sauce

Over the Rainbow Sauce
Yield: 2-3 cups
  • 2 to 3 cups of fresh fruit such as Strawberries, Pineapple, Blueberries, Peaches or a combination of any fruits of choice
  • ½ cup of chopped fruit (optional)
  • 1 Tbsp of chia seeds blended into a powder (preferably white chia seeds). Chia Seeds are a natural thickener (blueberries contain pectin, and will create its own natural thickener)
  • ½ banana, fresh or frozen (optional for added sweetness and creaminess)
  • 1 Tbsp of raw honey or 1 date or sweetener of choice
  • 2-3 drops of liquid stevia to taste
  1. Start with the chia seeds. Put a Tbsp of chia seeds into a small coffee grinder (not used for coffee). Blend into a powder.
  2. Put all the ingredients into the blender except for the chopped fruit and stevia.
  3. Blend until it's the consistency you want.
  4. Do a taste test and add the stevia or sweetener of choice if you think it needs it or blend in additional fruit if desired.
  5. Stir in the chopped fruit if using.
  6. Use at room temperature or cold if desired or warm it up over low heat in a pan on the stove.
  7. Store in a glass jar or container with a lid in the refrigerator for about a week.

Create your own variations of “Over the Rainbow” Strawberry and Pineapple Sauce and even Karly’s Chocolate Sauce.


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
  • 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
  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.
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

Whipped Coconut Cream

Coconut Whipped Cream Topping Recipe

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

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

Photo by: Karly Blair

“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
  • 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
  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



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