Shared by

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

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
Yield: 3 cups
This Gravy is Kid-Friendly and very nutritious! Yes, this is "Good Gravy!"
  • 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
  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

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Originally made with whole wheat flour, this recipe is easily transformed into Gluten-Free if using GF oats, making many people especially happy.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


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

Real Cream of Mushroom Soup

Wholetarian Cream of Mushroom Soup

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

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

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

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

Mushrooms contain important Vitamin D2

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

  6. Variations

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

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

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

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


CreaaOfMushroomStew 218-592-431


Photos by: Karly Blair

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

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
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.
  • 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)
  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