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Coconut Whipped Cream


Simple to make and with a deliciously rich flavor -- once you taste coconut whip you'll never go back. Coconut whip cream has slightly fewer calories than full fat cream, but with the added anti-inflammatory benefits of coconut. Not too mention this dairy-free swap is much better for digestion and adds a unique flavor twist to an otherwise expected dish.

Tips for success:

- I have had the best luck with the brand Native Forest. WholeFood brand is ok too (Image Below) 

- While overnight chilling brings the best results, if you are short on time you could use the freezer for 30 minutes 

- Experiment with added flavors! I love almond or cardamom extract or added orange zest 


2 cans of FULL FAT coconut milk, chilled overnight 

2 Tbs of honey or maple syrup

1 Tsp of vanilla extract


Begin by opening your chilled coconut milk cans and scooping out just the solid coconut cream layer that has solidified at the top of the can into a mixing bowl. Pour the leftover liquid into a container and save for another use (I add it to smoothies!)

Now add the maple syrup or honey, and the vanilla into your mixing bowl. Turn on your mixer and beat on high for ten minutes (until the whipped cream is fluffy and you can make peaks.)

**I have done this by hand with a whisk -- its possible, but be prepared to call for back up. It takes much longer than normal whipped cream. 

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Pear Spiced Protein Muffins


Pear Spiced Protein Muffins

I usually drag my feet/ never get around to adding the recipes that you all ask for.But 'tis the season for sharing (and for baking!) So if we treat, make it a wholesome treat!

To me the perfect muffin has the following components: 1) Packed with secret super-foods 2) Minimal and natural sugar 3) High in protein 4) Contains fresh fruit 5) An interesting texture

I put this little combination together while doing the unspeakable: mixing and matching baking recipes. And guess what? It was a major win! It's super flavorful, has unexpected crunch and enough protein that you can actually eat it for breakfast without feeling guilty. Not to mention it filled my house with an incredible holiday scent.

Please be brave to substitute ingredients within their types (but not their amounts.) That means if I suggest amaranth (and you say "what the heck is amaranth?"), but have another similar grain like millet or rye flakes, then go for it! If I suggest pumpkin seeds (because they are packed with Vitamin A and Zinc for immunity), but you'd rather have a seasonal hazelnut, be my guest!

Being brave in our cooking allows us to take ownership with what we do, and learn to fall in love with healthy food. My ultimate goal for you this winter is to remove the struggle from your relationship with health and replace it instead with enjoyment. Hense, healthy holiday muffins.


Pear Spiced Protein Muffins

Ingredients 3/4 cup dried amaranth or millet or rye flakes 1 cup gluten-free flour (I use Wholesome Chow High Protein Baking/ Pancake mix because of its high protein content + it's gluten-free. But I'd also suggest the Thomas Keller GF flour mix) 1/2 cup additional gluten-free flour (coconut flour, spelt, rye) If you are not GF, feel free to add whole-wheat pastry flour 2 tsp cream of tartar (optional) 3/4 tsp baking soda 2 tsp baking powder 1/2 tsp ground cardamom 1/2 tsp ground nutmeg (freshly grated preferred) 3/4 tsp kosher salt 1 cup of grated firm pear (aprox 1-2) 3/4 cup natural cane sugar (tubinado), honey or maple syrup (you can also can sub loosely packed dates) 6 Tbs coconut oil 1 cup yogurt, Kefir or coconut milk OR *gasp*, coconut milk eggnog (serious yum / slightly less healthy due to sugar content) 2 large eggs beaten 1 1/2 tsp pure vanilla extract 1 cup toasted pumpkin seeds

*Notes: 1) Chose the firmest pears you can and save the grating until the last possible moment to keep them from going brown. 2) I highly suggest the naughty addition of vegan eggnog, but be sure to minimize your sugar to 1/2> cup if you do. 3) This recipe makes approximately 12 standard muffins


Preheat oven to 425.

Mix dry ingredients in a bowl. Set aside - Raw amaranth, flours, cream of tartar, baking soda, baking powder, salt, cardamom, nutmeg

Add sugar to a large bowl then melt coconut oil. Spoon tablespoons into the sugar and mix well. Then whisk in milk of choice, beaten eggs and vanilla. Lastly, grate 1 cup of fresh pear and then fold in gently. Be careful not to over mix.

Meanwhile, lightly toast your pumpkin seeds using the same coconut oil pan. Toast for 1-2 mins shaking often.

Mix in 1/2 the toasted pumpkin seeds to your mix. Reserve the 2nd half as a topper for each muffin.

Oil your muffin tin with coconut oil and fill the cups almost the top. Sprinkle each muffin with the remaining pumpkin seeds.

Put the muffins into the oven and immediately turn temperature down to 375. Bake for 22-27 minutes or until golden brown and feel firm to the touch. Or use the handy tooth pick trick: poke it in the middle, if it comes out clean it is ready. We all know that one, right?

When the muffins are ready, pull them from the oven and let them cool for 10 minutes. They will keep for 2 days if you store them in an airtight container or they freeze beautifully!

I like to serve these muffins with my immunity Rose Hip Jam so that I boost my health and lower my guilt, because I want to enjoy every fruit of my labor.


In case you're wondering about my flour choice, here is a great high protein mix!

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Coco & Cayenne (Black Bean Cookies)

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Coco & Cayenne (Black Bean Cookies)

I have a new love in my life and his name is chocolate.  It's crazy, I know, but for years I hated chocolate. I thought it too rich, too sweet and would pick around the chocolate chunks of my cookies. Can you believe that?! Then something happened. Maybe I was struck by lightning, maybe my hormonal needs have changed as I approach, ehem 30, or maybe I just wised up. Either way this new found love has me smitten, and like any destructive relationship I am forced to find a healthier way to indulge. Enter power cookie.

I can have a chocolate cookie if its packed with fiber, protein and omega 3's right? YES! So I did.

Black Bean Chocolate Chili Cherry Cookies Adapted from My New Roots

Yield: 12 cookies


1 15 oz. can black beans, rinsed and drained

1.5 tablespoons coconut oil, room temperature

1/3 cup cocoa powder (not Dutch process) 1/2 teaspoon baking powder

1/4 tsp. salt

1/4 tsp. cinnamon (optional)

1/3 cup agave (or maple syrup, honey)

2 Tbsp. chia seeds

1 tsp. vanilla extract

1/4 cup semisweet chocolate chips (or chopped dark chocolate)

1/4 cup chopped dried cherries

coarse sea salt, for sprinkling (optional)

cayenne pepper, for sprinkling (optional)

Recipe subs: If you don’t have coconut oil or chia seeds, you can try butter and eggs, respectively, instead (although you should really just invest in those delicious ingredients!).


Preheat oven to 375°F. Line a baking sheet with parchment paper. Mix chia seeds, maple syrup, and vanilla in a bowl and set aside.

Place beans, coconut oil, cocoa, salt and cinnamon in a food processor and blend until the mixture is as smooth as possible. Add maple syrup and chia mixture and pulse to incorporate. Remove blade from the food processor and fold in the chocolate and cherries.

Use a tablespoon to measure cookie batter onto lined baking sheet. Use about 1.5 tablespoons of batter per cookie for 12 medium cookies. Nudge the batter into the approximate shape you want with your fingers, including flattening the top of cookies slightly, as they will barely spread when baking. Sprinkle with coarse sea salt and cayenne, if desired.

Bake for 12-15 minutes until the tops of the cookies start to look slightly dry and the edges start to look taut and almost crisp. Cook for less time if you want a fudgier consistency. Cool before eating. Store in the fridge.

Line a baking sheet with parchment paper and spoon 16 evenly distributed dollops of batter. Bake for around 10 minutes (the cookies should still be a little soft when you remove them from the oven). Place the saved black beans on top. Set aside a few minutes before transferring them to a wire rack to cool completely.  Serve with fresh almond milk.

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Pumpkin "Ice Cream"

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Pumpkin "Ice Cream"

Now that we are in the holiday season, sugar cravings are high.  Instead of breaking out the Christmas cookies early, use up the last of your Thanksgiving pie ingredients with this magically creamy pumpkin ice cream.  This delicious, guilt free, holiday dessert is vegan and very low in sugar.

Pumpkin Pie Ice Cream


2 Frozen bananas (break into pieces before freezing.)

3 TBS Pumpkin Puree

Few splashes of Vanilla Almond Milk, Coconut Milk, Or Cow Milk. (just enough to create a creamy consistency)

1/4tsp Ground Cinnamon & 1/4tsp Ground Clove (or substitute both cinnamon and clove with 1/2 tsp pumpkin pie mix. )


1 Tsp honey or maple syrup

2 Tsp. toasted pecans to garnish


Add the frozen bananas to a food processor or heavy duty blender.

Pulse a few times to break them up, then add the milk and blend until smooth (you may need more or less depending on the consistency your looking for.)

Then add the rest of the ingredients and blend slowly until it is mixed.

Dish up into ice cream bowls and serve immediately!

The Skinny

Having less sugar in you diet will improve your immune system, control your food cravings and promote healthy skin. Did you know that just one teaspoon of sugar, inhibits your immune system for 12 hrs?! If your someone who craves sweets, find creative ways around the habit.  When those cravings kick in, satiate the body with good fats instead.  Pumpkin "ice cream", apples with cinnamon, or 1 Tbs of almond butter are all good choices....

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Poached Plums Served with Greek Yogurt and Toasted Pistachios


Poached Plums Served with Greek Yogurt and Toasted Pistachios

It's my birthday month (yes, all month), and that means I've had more then my normal quotient of indulgences. It also means that my sweet-tooth has been awakened and is demanding my attention. In order to appease the sweet-tooth gods and keep my eating habits under wraps, I have been reaching for fresh fruit in the evenings.  This week my CSA came with a double dose of plums and pears, and I have been dreaming up creative ways to enjoy them. This brings me to my point and case: Poached Plums (or Pears!) This is so easy to make and could be enjoyed at the end of a busy day, or brought out at a dinner party to impress your friends. I choose both.

Poached Plums Served with Greek Yogurt and Toasted Pistachios

INGREDIENTS 3 TBS Honey 1 Tsp Lemon Zest 3 cups of water 4 Plums

Greek Yogurt (or coconut ice cream) Toasted Pistachios (or your favorite toasted nut)

DIRECTIONS Bring water and honey to a boil and whisk until mixed. Add the lemon zest and plums and reduce to a simmer.  Simmer plums for 10 minutes and then remove from water.

Let them rest for 5 minuets and enjoy over yogurt with toasted nuts.

The Skinny

Why choose fruit over chocolate bars? Fruit offers you a sweet taste and a whole lot of added benefits.

Fiber- Fruit is full of fiber (especially if you eat the skins) which helps with digestion, eases constipation and helps you stay full longer. Fiber also helps to slow the rate in which the sugar is metabolized, making those blood sugar spikes less extreme.

Vitamins- Fruit is packed with a wide spectrum of vitamins and minerals. Plums in particular have high levels of vitamin A and potassium good for vision and strong bones.

Fats- Fruit contains almost zero fat and help to lower cholesterol levels.  They greatly reduce the risk of chronic disease.

Sugars- Fruits do contain naturally occurring fructose, but it is much less sugar than you'd get if consuming sweets. Also, fructose being natural is always the better choice over high fructose corn syrup.

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Poppy and Blood Orange Galette

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Poppy and Blood Orange Galette

My C.S.A box runneth over with citrus right now and I have been doing my best to use them in their entirety.  This week that seemed to manifest in a lot of dessert.  Given that this is a rarity around here, I embraced my new found love of baking and did my best to turn beautiful recipes into healthy, whole-grain treats. I was inspired by a blood orange tart I saw months ago on Lottie + Doof.  It was beautiful and rustic, and made with a butter-heavy crust that would not fly in my house (or belly.)  But with some help from My New Roots,  I made her poppy seed crust, that I had luck with last summer and the combination was fantastic! The rustic, poppy seed crust was a beautiful match to the naturally sweet citrus topping and all of it was dairy, wheat and (almost) sugar free (shhhh.)

I fed my treat to the in-house skeptic, who is morally opposed to all recipes altered for health, and his words exactly: "Oh my god, so moist and delicious! Seconds, please."

I fed the treat to the in-house skeptic, he who shudders at the thought of any indulgent treat turned healthy. His response: "Oh my god, so moist and delicious!"

I highly reccomend making this beautiful galette for a special occasion. A weekend dinner. Or, for breakfast. Tomorrow.

Poppy and Blood Orange Galette

Inspired by 

Lottie + Doof


My New Roots

Serves 6 


4- 5 oranges of variety and color. At least one blood orange for your top layer.

Peeled and white parts removed.


1 cup rolled oats

½ cup rye flour (Rye flour is wheat free and LOW in gluten. Not to be confused with gluten free!)

1 Tbsp. poppy seeds

1/3 tsp. sea salt

1/4 cup coconut oil, very cold (plus extra to greece pan with.)

scant 1/4 cup vegan butter such as Earth Balance, very cold

2 Tbsp. maple syrup

¼ cup ice water


Begin by making your crust. Add the oats to a food processor and pulse until ground into a flour like consistancy. Then add the rye flour, poppy seeds, and sea salt and pulse everything to combine.  Add cold coconut oil and Earth Balance and again pulse until the mix has a grainy consistency. Add maple syrup and pulse, then slowly dribble in the water one tablespoon at a time just until the dough comes together (you may not need to use all the water ). Do not over process.

Take the dough and lightly form it into a ball. (The trick to good dough is to touch it as little as possible.) Wrap in plastic and let sit in the fridge for at least 30 minutes.

While the dough is sitting, get to work with the labor intensive part of peeling the oranges.  Be sure to clean all the bitter white rind off and then slices the oranges into 1" thick disks. Then with a  thin strainer over a bowl, carefully press the oranges to remove some of the juice. This is a fragile process, so do your best to extract the moisture without breaking the shape of the orange.

*You will be left with a bowl of fresh orange juice. I suppose you could save the juice into a citrus honey sauce to drizzle over the top. Or, you could slurp it up like I did. Fresh and delicious.

When the dough is firm, cover a surface with some of the rye flour and roll the dough out into a circular shape.  Place the rolled dough onto a baking sheet and arange the orange slices in a colorful pattern with blood oranges on top.  Fold the edges just over the fuit and leave the center exposed.  Take the whole cookie sheet and place into the freezer for at least an hour, if not over night.  With will help the orange juice harden and keep the crust from getting soggy.

When you are ready to bake, turn the oven on to 350 and put the pan straight from the freezer into the oven. Bake for about 40 minutes or until the edges of the crust start to brown.

Serve warm and with a dollop of Greek yogurt.

Enjoy fully and without regret.

The Skinny

Why opt for wheat free, you may ask? Even without a gluten allergy your body could find wheat hard to digest.  Wheat is one of those products that have been taken apart, reconfigured and used in over abundance in packaged food (along side its siblings corn and soy.)  Read almost any label on the shelf and find wheat in some form or another.  When the body ingests something at such great volumes it often forms allergies to these foods.  Additionally, the way in which we consume wheat, in it's de-constructed form, is hard for the body to recognize and process as it would the food in it's natural form.  When they body can not process something, it either disrupts digestion and food allergies form in response (hence the explosion of gluten intolerance), or it stores it as fat.

Rye flour is wheat free, and has very low gluten in it.  Yet is NOT GLUTEN FREE! Someone with celiac disease should not consider this safe.  However for the rest of us, just trying to eat as clean and whole foods as possible, rye flour is a is a great option!

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C.S.A Endeavor #2: Rustic Plum Galette

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C.S.A Endeavor #2: Rustic Plum Galette

I am not a baker. First, because I do not condone desserts lingering around, threatening to sabatoge my afternoon snack. Secondly because I'm not a structured cook- I am bored with exact measurements and perfect timing.  With that said, when I do reach for dessert it is usually something with warm fruit and a crumbly crust. So I will take this CSA challenge as an opportunity to transform my very tart, CSA-box plums, into a rustic, whole grain galette. I took inspiration from a beautiful cookbook by Alice Waters, In The Green Kitchen.  In this book she makes simple apple galette ("a thin, free form, open-face tart"), which I used as a map for making my own version.  I replaced her white flour for whole-wheat and I added blanched/ ground almonds for a more wholesome crust. I replaced sugar for a minimal honey, and of course apples for plums. Rather then ice cream, I served the galette with Greek yogurt and a sprinkle of ground almonds and honey.

Before we begin, some plum knowladge: Plums are part of the peach, nectarine and almond family.  They are a great source of Vitamin C (immune support), Vitamin B1 (aka Thiamine, which helps the body convert carbohydrates into energy),  Vitamin B2 (aka Riboflavin, which supports red blood cell production and body growth), and vitamin B6 (that helps the immune system create antibodies.) And, of course plums are a good source of dietary fiber.

Rustic Plum Galette


1 cup whole wheat flour

1 cup blanched and ground almonds

6 tablespoons of cold, unsalted butter (1 stick)

1/2 teaspoon of salt

1/3 cup of ice-cold water

4-6medium plums

1/2 a lemon

3 Tbs honey

1 egg white, beaten (optional)

7 oz Greek yogurt


Measure the flour and salt into a large mixing bowl.  Cut the hard/cold butterinto small cubes and using your fingers, work the butter into the flour mix little by little, until it has the consistency of oatmeal. Dribble the ice water into the mix and toss with a fork.  Keep adding water only until the dough just begins to clump and hold together when you squeeze a handful.

Gather the dough into a ball, wrap in plastic and flatten into a disk.  Let the dough rest for at least an hour in the refrigerator.

Meanwhile, prepare the plums. Depending on your taste, removing the skins will    make the plums less tart.  My CSA plums were very tart, so I chose to take the skins off by blanching them in hot water for 30 seconds.  If you do this be sure to cut and X on the plum to keep them from exploding.  If you prefer a tart dessert, or if you are working with sweet fruit, simply wash and slice the plums.  Once the skins are removed slice the plums and put into a bowl with 1 tablespoon of lemon juice and 2 tablespoons of honey. Toss and let marinate.

When you are ready to make your galette, preheat the oven to 400 and line a baking sheet with parchment paper (you will see I had to make do substitute for a pie dish, but a flat galette is much prettier.) Remove the dough from refrigerator and on a surface dusted with whole-wheat flour, roll into a rough circle. Transfer to the parchment paper pan, lightly dust the center with ground almonds, drizzled honey and a sprinkle of wholewheat flour.  This will help keep your crust from getting soggy once the fruit is added. Bake the pre-fruit crust for 10 minutes to set the dough and again, help the crust keep up against the juicy fruit.

Remove the crust from the oven and lay your plum mixture (omitting the liquid) into a pattern working from the center out, to about 1 1/2" from the crust edge. Fold the edges over the plum mixture.  If you like you can brush the edge with beaten egg whites to give it a shine.

Bake in the lower part of the oven for another 30-45 minutes, or until the edges are golden brown and slightly caramelized. Let sit for 10 minutes before serving.

Serve with a scoop of yogurt, a sprinkle of ground almonds and a drizzle of honey.

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The "Good Girl Scout" Cookie

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The "Good Girl Scout" Cookie

These little balls of goodness were first introduced to me by a colleague at Bauman Collage.  On our final day of class she brought them in as gift and I reacted like a feign.  First a nibble, then a whole ball, then counting out my coco balls to be sure I had enough, followed my months of freezing/ rationing the rest.  You get the picture. You see, these totally raw, vegan balls struck a nostalgic cord from my girl-scout days past. They remind me of a Samoa cookie- but with all the right stuff. Make them, share them, freeze them and enjoy them without even a drop of girl scout induced guilt.

The Good Girl Scout INGREDIENTS coconut oil coconut flakes

equal parts dried dates dried Turkish apricots (not the bright orange ones) coconut butter

DIRECTIONS 1. Remove pits from the dates and cut dried fruit into rough pieces to make it easier for the food processor. 2. Mix dates, apricots and coconut butter then blend in a food processor in batches until evenly mixed and it looks darker and wet from the oils in the coconut butter. 3. Roll into small balls. Depending on the stickiness of your batch you may need to pack them together more than roll. Sometime batches are crumblier than others. 4. Store in the fridge for a couple hours to solidify. 5. Melt coconut oil and pour into a small dish like a measuring cup. Pour coconut flakes into another slightly larger small bowl. 6. Dip each date ball into the coconut oil then roll it in the coconut flakes. 7. I place them on wax paper as a go to allow the coconut oil time to solidify then store in the fridge again to harden.

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