• 19Nov


    Everything to Know About Coconut Flour: The Grain-Free Superfood

    It tastes a little like cake batter, gives your baked goods the most incredibly tender crumb, and is one of the most nutritious flours of all gluten-free alternative flours out there. Meet coconut flour: the grain-free superfood that belongs in your diet, your pantry, and all your dishes from oatmeal all the way down to vegan muffins and even superfood smoothies. Coconut flour is one of the best ingredients to thicken your recipes, and is incredibly easy to use in a variety of recipes. It doesn’t taste as much like coconut as it does vanilla cake batter, which you’ll easily understand from just one whiff of this flour. Do I have your attention yet?

    The 411 on Choosing the Best Coconut Flour

    Coconut flour is not just for culinary delight (though that’s reason enough alone to enjoy it.) Coconut flour is the new “it” grain-free superfood you have to get your hands on ASAP! But be warned- not all coconut flours are equal. It’s beneficial to choose raw, organic coconut flour when possible since it retains all the live enzymes and other nutrients that coconut contains while other, more processed types of coconut flour may not. Products that are not 100 percent raw are bleached and deodorized, which you can easily see from their brighter, white color. Raw coconut flour has an almost beige tint to it and a much richer scent than highly processed coconut flour does. Products that aren’t organic could be sprayed with pesticides and buying non-GMO coconut flour is important so you know you’re getting the real deal and not a genetically modified product. Just be sure to refrigerate your raw coconut flour to preserve the natural nutrients and prevent spoilage.

    Why Raw Coconut Flour is a Superfood

    1. Great Grain Replacement

    Grains are a healthy food, however, for many, they’re simply intolerable. While whole grains provide key B vitamins, fiber, and protein, some people just don’t digest them well. Coconut flour lends more fiber per two tablespoons than any 1/2 cup serving of grains, more protein, and many of the same B vitamins, along with potassium and magnesium.

    2. Protein

    As mentioned, coconut flour is filled with protein! Just 1/4 cup provides 7 grams of protein for only 120 calories compared to oats and quinoa, which both provide the same amount of protein for over 160 calories.

    3. Antimicrobial

    Coconut is a well-known antiviral agent, thanks to the lauric and caprylic acids it contains. Both have been linked to improving immune health and warding off harmful bacteria, fungi, yeasts, and viruses.

    4. Good for the Brain and Body

    Coconut flour retains the beneficial medium chain triglyceride fats that whole coconut contains. These fats, also known as MCT fats, are well-absorbed and easily processed by the liver where they’re used for energy and metabolism instead of for fat storage. MCT fats and coconut have specifically been linked to better brain health, including improved mood, memory, and focus. Coconut, unlike butter, is also cholesterol-free, despite containing saturated fats.

    5. Beneficial for Blood Sugar

    Because coconut is rich in fiber and protein, it’s incredible for balancing blood sugar levels. Per 1/4 cup, you’ll receive 12 grams of fiber, 7 grams of protein, only 3 grams of fat, and 120 calories. Those numbers beat out any grain and most other sources of non-soy plant-based proteins for that matter. Protein and fiber are beneficial for blood sugar levels because they both slow down the release of sugars into the bloodstream. Speaking of sugar, coconut flour is very low in sugar and carbohydrates compared to most all grain-based flours and all other grain-free alternative flours. After the fiber is subtracted from the overall carbohydrate count, coconut flour only has 1 gram of carbs total per 2 tablespoons, which comes only from the natural sugars found in coconut meat. Protein and fiber in coconut also contribute to a higher sense of satiety, which will help keep you fuller longer.

    How to Use Coconut Flour

    Coconut flour can be used in almost anything you can think of! Try out some of these awesome suggestions:

    (1) Stir 2 tablespoons into oatmeal to thicken it, make it creamier, and enhance the natural sweetness found in oats. Or, use it in quinoa and millet porridge for a grain-free option. Coconut flour gives your porridge a delicious cake-like flavor that’s fantastic! Just add a little more non-dairy milk so it dissolves properly.

    (2) Add 1/4 cup coconut flour to your smoothies to use as a protein supplement, or just to add more taste and a thicker texture.

    (3) Stir it into hot soups to thicken and give your soups a bread-like consistency. Think of it as a grain-free alternative to pot-pie!

    (4) Bake biscuits with it and coconut oil as a replacement to regular flour and dairy butter.

    (5) Make an instant pudding with it using coconut flour, non-dairy milk, ground flax, chia, vanilla extract, and some vegan yogurt. Add some stevia if you need extra sweetness without the need for added sugars.

    (6) Make grain-free breakfast dishes like coffee cake, muffins, and pancakes.

    Things to Know About Baking With Coconut Flour:

    • As mentioned, coconut flour is an incredible thickener due to its high protein and fiber content, so be sure you’re aware of this before using it in your recipes. You’ll only need 1/2 the amount of coconut flour you would of regular flour, and will need to double the amount of egg substitute you use. Add a touch of baking soda if it’s not called for. This will help your goods rise well without the use of gluten flours and eggs. These Holiday Chocolate Coconut Cookies  and Coconut Flour Gluten-Free Brownies are two great ways to try coconut flour out.
    • Coconut flour also absorbs liquid to a much greater extent than other gluten-free flours. You’ll need to double the liquid called for in the recipe so it will work correctly.
    • Be sure to sift your coconut flour in a bowl with fork with the other dry ingredients before baking with it, so it will blend evenly with other ingredients.
    • Try it in a raw recipe if you don’t enjoy baking with it. Coconut flour works well in truffles, and a variety of other coconut-based recipes.

    Give this new superfood flour a try this week. You won’t believe how much you’ve been missing out on!

    Image Source: Heather McClees

  • 27Oct

    Today I’m actually going to share two different ice cream recipes – Coconut and Cool Mint. They are both sweetened with stevia, and also include a little vegetable glycerine to make them ‘scoopable’.  Note that it’s easiest to make them with an ice cream maker at home. Try them and tell me which one you prefer!


    Coconut Ice Cream

     Ingredients (2 to 3 servings)

    • 2 cups coconut milk
    • 2 Tbsp. vegetable glycerine
    • 1 tsp. alcohol free vanilla
    • 1/2 tsp. or 1 packet powdered stevia
    • 1/8 tsp. salt
    • Toasted coconut flakes as garnish


    In a medium bowl, add coconut milk, vegetable glycerine, alcohol free vanilla, stevia and salt, whisk is combine. Pour coconut milk mixture into an ice cream maker, following the manufacturer’s instructions. Churn until the ice cream is just set, about 20 to 25 minutes. The ice cream will have a soft, creamy texture. If a firmer consistency is desired, transfer the ice cream to an airtight container and place in freezer for about 2 hours. Garnish with toasted coconut flakes.

    Cool Mint Ice Cream

    Ingredients (2 to 3 servings)

    • 2 cups coconut milk
    • 2 Tbsp. vegetable glycerine
    • 1 tsp. alcohol free mint flavoring
    • 1/2 tsp. or 1 packet powdered stevia
    • 1/8 tsp. salt
    • Fresh mint leaves as garnish


    In a medium bowl, add coconut milk, vegetable glycerine, alcohol free mint flavoring, stevia and salt, whisk is combine. Pour coconut milk mixture into an ice cream maker, following the manufacturer’s instructions. Churn until the ice cream is just set, about 20 to 25 minutes. The ice cream will have a soft, creamy texture. If a firmer consistency is desired, transfer the ice cream to an airtight container and place in freezer for about 2 hours. Garnish with fresh mint leaves.

  • 13Oct

    2 Pumpkin An autumn favorite, pumpkin isn’t just another pretty vegetable – it’s actually packed with healthy nutrients, including vitamin A, iron, calcium and fiber. Pumpkin seeds are also a tasty source of fiber, protein and healthy fats. ➜ Shop now Save up to 32% on pumpkin products Save up to 39% on coconut products

    2 Coconut From oil and water to toasted flakes and butter, there’s no shortage of products to help you get your coconut fix. Why all the fuss about this tropical fruit? In its various forms, coconut provides healthy fats, filling fiber, electrolytes, vitamins and minerals. ➜ Shop now

    2 Chia When it comes to nutrition, chia seeds are off the chart, boasting an impressive profile of protein, fiber, essential fatty acids and energy-friendly complex carbohydrates. Enjoy these seeds sprinkled on foods, blended into smoothies or baked into healthy treats. ➜ Shop now Save up to 39% on chia products

    Pumpkin-Coconut Pancakes Pile your plate high with these moist, chewy pumpkin pancakes, stuffed with chopped nuts and coconut shreds for a naturally sweet and filling morning meal. They’re dairy free, gluten free and made with a homemade chia seed egg substitute, making them a vegan, superfood sensation. ➜ Full Recipe-

    Vegan & Gluten-Free Pumpkin-Coconut Pancakes

    Serves 2


    1 heaping scoop vegan non-soy protein powder
    1 cup gluten-free baking mix
    2 chia (or flax) “eggs”
    ½ cup organic pumpkin
    2 tsp. vanilla
    ¾ cup unsweetened almond milk or coconut milk
    2 tsp. cinnamon
    1/3 cup unsweetened coconut
    1/3 cup dry roasted or raw almonds, chopped
    Coconut oil


    1. Follow directions to prepare chia/flax eggs.

    2. In large bowl, combine chia/flax eggs with remaining liquid ingredients (except coconut oil), then slowly add dry ingredients, mixing well.

    3. Heat coconut oil in iron skillet; pour ¼ cup batter per pancake. Cook until bubbles form, then flip and finish cooking.

    4. Serve topped with your favorite nut butter.

  • 04Oct


  • 09Sep


  • 02Aug

    Pineapple Coconut Water


    Pineapple Coconut Water

    HS: I use a juice extractor for the pineapple juice here. I suspect you could also use a blender, or Vitamix, then straining or partial straining? Although, my pal Jeffrey, in his new book – The Bar Book – recommends juicing pineapples by pulsing peeled/cored cubes in a food processor, and then spinning the puree in a double-cheesecloth lined salad spinner. :). To juice ginger, peel the ginger, grate using a microplane grater, then press through a strainer. Or, alternately, use a juicer.

    3/4 cup / 180 ml fresh pineapple juice
    1/2 cup / 120 ml pure coconut water
    1/2 teaspoon pure ginger juice
    1 teaspoon runny honey, if needed
    1 lime

    Combine the pineapple juice, coconut water, and ginger juice in a cocktail shaker or mason jar filled with ice. Shake well, taste, and if needed, add a bit of honey to sweeten. If your pineapple is sweet enough, you won’t need much honey, if any.

    Fill small, chilled glasses with lots of ice cubes, and razor-thin slices of lime. Pour the pineapple coconut water into the prepared glasses, and finish with an extra squeeze of lime if you like.

    Serves 2.

  • 19Jun

    Coconut oil is not only good for your health, but the scent of it can calm you. Thus, if you add it in to your diet throughout the day or before meditation, you may bring your mind to a calmer state sooner. As reported via Eating Well, “When you’re stressed, the scent of coconut may blunt your natural ‘fight or flight’ response, slowing your heart rate. People who breathed in coconut fragrance in a small pilot study at Columbia University saw their blood pressure recover more quickly after a challenging task. The researchers speculate that inhaling a pleasant scent enhances alertness while soothing our response to stress.” Mix up a smoothie with coconut oil added in the morning, or add a tablespoon of it to your daily tea. Be sure to take  a big sniff of it before gulping it up too!


    •  I know this is very sad news for all of us (NOT!), but chocolate can indeed be calming. Livestrong explains: “Eating chocolate can cause the brain to produce natural opiates — a chemical well-known for it’s anti-anxiety effects.” In addition, “chocolate is an excellent source of magnesium, a mineral that can help reduce muscle tension, which is a classic sign of anxiety.” If you’re aiming to stay plant-based, opt for dark chocolate, and do be sure to not eat too much, of course. A little nibble before meditation or on days you need some insta-Zen will do the trick just fine.


    • Asparagus 

      Asparagus is high in folate, and folate is essential for keeping your cool shades on. All Women’s Talk notes: “Depression and anxiety have been linked to a folic acid deficiency in the body, and asparagus is one of the top food sources of this nutrient.”


    •  Not only are avocados flippin’ delicious, but they also are jam-packed with great nutrients that will help keep your mind calm. Prevention explains: “These creamy fruits stress-proof your body. Rich in glutathione, a substance that specifically blocks intestinal absorption of certain fats that cause oxidative damage, avocados also contain lutein, beta-carotene, vitamin E, and more folate than any other fruit. A single serving (about one-quarter of an avocado) has plenty of B vitamins, too.” How’s that for an overachiever? Load up on avocados any time you feel the stress coming on or the need for meditation to set in!Cashews 
    • Cashews are not only delicious and versatile, but they also contain a hefty dose of zinc. “Low levels of zinc have been linked to both anxiety and depression,” Prevention explains. “Since our bodies have no way of storing zinc, it’s important to get some every day.” What better way to get this dose than with a handful of satisfying and flavorful cashews?

      How do you prep your body for even more Zen? Do those of you who meditate (or make a specific attempt to eat for calm) opt for any of these plant-based snacks, or others? Let us know!

  • 13Jun


    I came up with this simple cheese in the process of making something else entirely; one of those happy accidents. I really like the mildly sweet, nutty flavor that the coconut adds. Bring on the bagel!



    Dairy FreeVegan


    • 1 cup cashews, soaked overnight, rinsed, & drained
    • 1/4 cup unsweetened coconut flakes, soaked for ~15 minutes, drained
    • 1 tbsp. sweet white miso
    • 1/4 cup fresh lemon juice
    • 1/2 tsp. agave nectar
    • pinch salt


    1. Add all ingredients to the bowl of a food processor and process until very smooth.  You’ll need to stop the machine and scrape the sides every few minutes.  This will get smooth – it just takes time and patience.  I prefer a food processor here over a high-speed blender because it’s so much easier to scrape out the cheese once it’s smooth.
    2. Line a mini-loaf pan or other small/shallow dish with a couple of layers of cheese cloth.  Scrape the cheese into the dish, pressing down so that the cheese gets into the corners.  Press down the cheesecloth over the top, place in the refrigerator and place something heavy on top of the cheese/cheesecloth.
    3. Let the cheese rest in the fridge for 24+ hours.
    4. Carefully remove the cheese from the pan.  Take off the cheesecloth and schemer a big schlab on a bagel!
  • 17May

    I’ll warn you , though: when it comes to this Blissful Raw Cacao-Coconut Spread, consume at your own risk. After the first spoonful, it’s all I can do to keep from baring my belly to the HH.


    candida diet, sugar-free raw cacao coconut spread on rickiheller.com

    Homemade “Cacao Bliss”™ (Vegan, Grain-free, sugar-free, nut-free, dairy-free, soy-free, Paleo)

    Chocolate and coconut together is one of my favorite flavor combinations. This spread is easy to make and provides the perfect answer to any chocolate craving–without adding more sugar or feeding candida.

    2 Tbsp (30 ml) coconut oil, preferably organic, melted

    6 Tbsp (75 ml) coconut butter (purchased or homemade), melted

    2 Tbsp (30 ml) raw cacao powder

    2 tsp (10 ml) coconut nectar (omit for Stage 1 of the ACD, and use more stevia, to taste)

    5-10 drops plain or vanilla pure liquid stevia, to taste (double, or to taste, if omitting coconut nectar)

    Combine all ingredients in a medium bowl and whisk until smooth. It will be liquid at this point, but will harden at room temperature or if refrigerated. May be stored at room temperature up to 3 weeks, or up to a couple of months in the refrigerator. Makes about 1/2 cup (120 ml).

    NOTE: I didn’t add vanilla or salt, simply because the original product doesn’t contain them; however, if you’d like to amp up the flavors of the spread, you can include a pinch of fine sea salt and 1 tsp (5 ml) pure vanilla extract.

    Suitable for: ACD All Stages, sugar-free, gluten-free, grain-free, dairy-free, egg free, soy-free, nut free, yeast-free, vegan, low glycemic.

  • 29Apr
    How To Make Fresh Coconut Milk & Coconut Cream, Ep86 – See more at: http://www.radiancecentral.com/2014/04/24/how-to-make-fresh-coconut-milk-and-coconut-cream-ep86/#sthash.5nVgrjMn.dpuf

    You’ll need fresh coconut meat from a mature brown coconut, click here to see the video showing how to open a coconut and get the meat!

    Fresh Coconut Milk (makes 2.5 cups / 600 mL)
    1/2 Mature Coconut (meat of)
    2 Cups / 500 mL Warm Plain Water

    1- Finely grate the coconut meat.
    2- Combine the water and grated coconut meat in a large mixing bowl and mix thoroughly with your hands squeezing the mixture repeatedly to break-up the coconut meat fiber and to squeeze the juices and oils out of the grated coconut. (see video for demo!).
    3- Let the mixture sit for a minimum of 10 minutes (or up to an hour).
    4- Before straining the mixture, thoroughly squeeze and mix the grated coconut meat with the liquids in the bowl again to make sure everything is mixed well and the juices and oils have been thoroughly squeezed out of the grated coconut.
    5- Strain through a fine mesh strainer or nut milk bag. (The coconut pulp can be used a second time to make coconut milk but the milk will be very watery, more like a skim milk).

    Fresh Coconut Cream (makes approx. 1 cup / 250 mL)
    2.5 Cups / 600 mL Fresh Coconut Milk

    1- Place coconut milk in a bowl and let stand still at room temperature for at least 30 minutes. The coconut cream will slowly separate and rise to the surface (look at the photo above). The longer the coconut milk is left out, the thicker the coconut cream will be at the top.
    2- Once ready, scoop the coconut cream from the top of the bowl (best to use a clear bowl so you can see just how much coconut cream has formed at the top and to make sure to get it all).

    - See more at: http://www.radiancecentral.com/2014/04/24/how-to-make-fresh-coconut-milk-and-coconut-cream-ep86/#sthash.5nVgrjMn.dpuf