• 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

  • 16Apr

    1 Tbsp Navitas Naturals Coconut Palm Sugar
    2 tsp Navitas Naturals Raw Maca Powder
    1 Cup Almond Milk
    2 Oranges
    1 Tbsp Nutiva Coconut Oil
    2 tsp Vanilla

    Add the almond milk, peeled oranges, and Nutiva Coconut Oil into the blender. Add Navitas Naturals Coconut Palm SugarNavitas Naturals Raw Maca Powder, vanilla, and a scoop of ice and blend! Then serve! Makes 2!

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  • 08Nov


    Mini Mason Coconut Banana Cream Pies


    Makes 12 mini pies

    1 cup macadamia nuts
    ½ cup shredded coconut
    ¼ Tbsp gluten-free rolled oats
    2 Tbsp ground flax seed
    1 tsp salt
    ½ cup pitted medjool dates, chopped and soaked for at least 20 minutes if not soft

    1 small banana sliced, divided

    ½ cup cashews, soaked at least 4 hour
    1 medium ripe banana
    1 can full-fat coconut milk
    1 tsp vanilla extract
    1 tsp coconut extract
    ¼ cup maple syrup
    2 Tbsp coconut butter, melted

    To Serve 
    Banana slices
    Shredded coconut
    Whipped coconut cream *see recipe below 

    Combine macadamia nuts, coconut, oats, ground flax seed and salt in food processor until a coarse mixture forms.
    Add chopped dates and pulse until the mixture sticks together when pinched between two fingers.
    Press into the bottom of individual jars or muffin tins.
    Slice 2/3 of a small banana (reserve the rest for topping) and add a layer of banana slices to each crust. Set aside.

    To make cream, combine all ingredients EXCEPT coconut butter in a high-speed blender (Vita-Mix!) until smooth.
    Add coconut butter and blend until well-incorporated.
    Pour into individual jars (or whatever you’re using) and refrigerate for at least 4 hours or overnight.

    Top with whipped coconut cream, flakes of coconut and a banana slice.

    Whipped coconut cream

    1 can full fat coconut milk (chilled UPSIDE DOWN overnight in refrigerator)
    1 tsp coconut extract
    1 Tbsp maple syrup (or agave or coconut nectar)

    Open chilled can of coconut milk UPSIDE DOWN (as refrigerated) and pour off milk on the surface. I like to reserve this for other recipes, but discard as you wish.
    Combine the remaining cream (solidified at the bottom of the can) with coconut extract and maple syrup in a small bowl. It helps if the bowl and beaters are chilled too, but not necessary.
    Whip with electric mixer until light & frothy.

    Spoon-dive & smile :) Ya know, kinda like you’re Jamie Lee Curtis on an Activia commercial.

  • 07Nov

    –2 zucchini -
    blend in vitamix or blender w/ a little water and:

    -2-3 tbsp coconut butter & 2 tbsp coconut oil
    -a tsp vanilla or 1/2 vanilla bean
    -2 heaping tbsp of raw cacao powder
    blend (add a little water if needed), then:
    in a mixing bowl stir together:
    -sweetener of your choice, to taste
    -1-2 handful of hemp &/or soaked sunflower seeds
    -a handful of chia seeds &/or flax seeds (for crispy crunch) & a couple
    of handfuls of fine coconut flakes
    -1/2 cup of golden flax seeds, ground
    -1 tbsp garam masala or cinnamon -
    the mix should be spreadable with a rubber spatula, on the dehydrator sheets.
    It helps to have water to dip the spatula into, which makes the mix spread
    nicely. Make it thin like crackers or thicker like cookies, make round cookies
    or cut it later. You will need to keep them in the dehydrator for a couple of
    hours & then turn them (at this point you can cut them into squares) for
    another two hours. YUM!
    submitted by Rebecca

  • 21Oct


    Chia Seeds
    If you are looking for a green smoothie staple then you have come to the right place. These do-it-all superseeds are good for your head with their high content of omega fatty acids that increase healthy brain function, but have also proven to be good for your heart by fighting high cholesterol and heart disease. They even boast a wide variety of nutrients, such as: protein, fiber, amino acids, vitamins, minerals, iron, calcium and antioxidants. Use up to three tablespoons of chia seeds in your smoothie for a thick consistency and a mildly sweet flavor. Buy chia seeds.

    coconut oil smoothiesCoconut Oil 
    If you are exercising for weight loss then coconut oil will be an important ingredient for you. The fatty acids in this superfood fight body fat by converting into energy that boosts metabolism as opposed to saturated fats that add body fat. Use one tablespoon of coconut oil in your green smoothie for breakfast and you should notice less of yourself in the mirror in no time. Buy coconut oil.

    flaxseed smoothiesFlax Seeds
    Flax seed is best known for its fatty acids and fiber. When talking about omega fatty acids it is better ask what they can’t do then what they can. This powder plays its part in proper cardiovascular and immune system health, brain function, joint function, soft skin, and more. The fiber in flax is also good for many things, but especially effective with eliminating toxins from your body. Add just one tablespoon of ground flaxseed or try whole seeds to your smoothie for a subtle, nutty flavor with more than subtle nutrition. Buy flaxseed powder.

    goji berries smoothieGoji Berries
    Perhaps one of the tastiest top ten treats, goji berries are known for their healing strength. The nutrients included in these berries are antioxidants and amino acids, but the real strength lies within their more than 20 vitamins and minerals. These precious nutrients have been used for centuries in Asian cultures to strengthen eyesight, fight against viruses, balance hormones, and even to assist with the longevity of life. Not feeling the best? Sweeten things up with 1/2 cup of these berries in your smoothie! Buy goji berries.

    spirulina smoothieSpirulina
    Of course, superfoods aren’t always made from glamorous plants. Sometimes they are made from pond algae, like Spirulina. Though its taste may be subpar, its high content of everything nutritious makes up for it. Spirulina’s top two ingredients are protein and omega fatty acids. We highly recommended it to anyone who has recently taken on the challenge to eat vegetarian. Use anywhere from one to two teaspoons of spirulina in your daily smoothie. Buy spirulina here.

    cacao smoothieCacao Powder and Nibs
    Cacao is filled with two things that we love: antioxidants and chocolatey flavor! The antioxidants boost your immune system which helps to resist those nasty colds and sickness. The rich, chocolatey flavor is delicious and dessert-like which helps to resist those sugar cravings while still satisfying your sweet tooth. Blend two to four tablespoons of cacao powder with your daily smoothie and enjoy the warm flavors. Or sprinkle some cacao nibs on top for just a hint of goodness. Or both! Buy cacao.

    maca smoothieMaca Powder
    Power. Stamina. Energy. Drive. All words that characterize the benefits of maca powder. This plant root that has been turned into powder is filled with vitamins, minerals, potassium, plant sterols, and this list goes on. What does this translate into? More energy, strength, and stamina to be the RAWKSTARS you were meant to be. Of all the superfoods we love this one might be the most powerful. Oh, and it might just spice things up for you a bit as well… To enjoy the butterscotch-esque maca powder add two or more tablespoons to your smoothie. It is especially deliciously when combined with almond milk and cinnamon. Buy maca powder.

    hemp smoothie

    Hemp Protein 
    At times it can be difficult to receive the proper amounts of protein and fiber that our bodies need in a healthy way. Hemp protein powder makes it a little easier boasting a whopping 50% protein content and much higher levels of fiber than soy-based protein powder. The hemp content is also kid friendly, as it encourages childhood growth through its amino acids. Athletes can also turn to this superfood for its ability to repair muscles. You can add one to four tablespoons of hemp protein, which has a much stronger taste. You can also buy hemp hearts and sprinkle one to two tablespoons of top of smoothies or add to your salads for a nutty, protein packed punch. Buy hemp hearts and hemp powder.

    camu smoothieCamu Powder
    Camu is all about the “C” that it starts with… Vitamin C. Camu berries come from the Peruvian river regions and are packed with more vitamin C than any orange you’ll ever eat. Vitamin C has been linked with stronger immune systems and protection against viruses helping you fight off those nasty colds, and may even help to keep your skin healthy and vibrant. Camu powder’s tart taste works well with all kinds of fruits. You only need to add one teaspoon or so to your smoothies to achieve that perfect combination of tart and sweet. Buy Camu powder.

    acai smoothieAcai
    A-what? This smooth superfood is popular for its mispronunciation (uh-sigh-ee), but even more popular for keeping you fiery and full. These Brazilian berries are loaded with antioxidants that boost your body’s energy and ability to focus. Their protein and fiber will also keep you feeling full making the Acai berry (or powder) a weight fighting superhero. Acai has a wide range of possibilities. Its creamy consistency and almost chocolatey flavor works well with both sweet and savory flavors by adding just one tablespoon to your smoothie. Buy acai powder.

    Bringing superfoods into your green smoothies is really all about knowing how to use them and knowing what you need in your diet. It is important to find superfoods that enhance the flavor and consistency of your smoothies, and work with your mix, but just as important to incorporate the superfoods that give you the nutrients you are looking for. Nothing beats finding that perfect combination of taste and nutrition to help you eat healthy and help our world.