(Please note: All of these recipes are 100% gluten-free, 100% guilt-free, and 100% delicious)

Wednesday, June 19, 2013

Cacao Brownies

Ok, brace yourself for this one....

Here we have incredible, gooey brownies that are actually good for you.  Nobody will believe you that they're gluten-free, and only sweetened with honey.

I made these scrumptious brownies for Father's Day, and my husband thought I must've broken my 'health' rules to make these taste so legit.  Nope, that's why these are so amazing! (Well, I did of course bend a few rules and add some ice cream and chocolate sauce on top.  Totally worth it though).

Are you salivating yet?


- 1 egg (preferably from pastured hens)
- 1/2 cup raw honey
- 1/2 tablespoon pure vanilla extract
- 1/4 cup cacao powder
- 1/4 teaspoon unrefined sea salt
- 1/2 teaspoon baking soda
- 1/2 cup good quality semi-sweet chocolate chips.  (I like using these).


1. Preheat oven to 325 degrees, and grease an 8x8 square dish with coconut oil.

2. In a medium bowl, blend almond butter until smooth (using a hand mixer, or just a whisk or spoon).

3. Blend in egg, followed by honey and vanilla.

4. Now mix in the cacao powder, salt and baking soda, then fold in the optional chocolate chips.

5. Pour batter into prepared dish, and bake for approximately 20 minutes, or until middle is set, but tooth pick does not come out completely clean (it'll still taste good over-baked, but you won't have the 'gooey' element).

5. Serve warm as is, or top with a good quality ice cream, and/or chocolate sauce.


Makes about 12 brownies

(Adapted recipe from here)

Tuesday, June 11, 2013

Coconut Water Power Smoothie, and the Benefits of Coconut Water

Why drink coconut water?  Well other than being super hydrating, and having more potassium than four bananas, let me tell you a few more reasons why you should consider drinking, what the Hawaiian's call, "dew from the heavens."

1. Hydration & Minerals It is loaded with electrolytes, calcium, potassium, and magnesium.  It is also considered an isotonic solution that athletes are encouraged to drink, as it easily replaces the fluids and minerals that are lost due to physical activity.  Way better than those sport's drinks out there.

2. Blood Coconut water is almost identical to blood plasma and this makes it easy to use for blood transfusion.  In cases of emergency, coconut water has been used as an intravenous hydration fluid instead of the standard IV fluid.

3. B Vitamins This natural beverage provided by Mother Nature contains all the B vitamins needed by the body, apart from B6 and B12

4. Skin & Muscle Tone Drinking coconut water can improve the complexion of your skin, and promote good muscle tone.  It can also be used directly on the face for skin hydration.

5. Diabetes, Digestion & Elimination Coconut is highly effective for controlling your blood sugar as it slows down the absorption of sugars.  When added to foods or eaten with a meal, it significantly lowers the glycemic index of the food, which is of course very beneficial for diabetics.  Coconut also acts as food for your gut bacteria, thus helps prevent and relieve symptoms associated with Crohn's disease, irritable bowel syndrome, colitis, and other digestive disorders.  Also, because the average coconut contains approximately three grams of fiber, drinking coconut water on a regular basis can help to prevent constipation.

6. Weight Loss Coconut water can help with weight loss, in that it promotes good circulation and speeds up your metabolism.  Drink this instead of soda! (If you don't enjoy the plain coconut water, get one with pineapple or another fruit added to it).

7. Kidney Stones People who have kidney problems and are plagued by kidney stones should drink coconut water.  It helps break up kidney stones, which makes them easier to pass.

8. Anti-Aging Coconuts contain cytokinin which is a potent anti-oxidant that stops the destructive action of free radicals that damage proteins, fats and DNA.  Antioxidants are beneficial for slowing down the aging process by regulating cell division and encouraging significantly more youthful and functional cells.

So hopefully I've convinced you that coconut water, and coconut in general, is extremely beneficial for your health.  Now, here's a refreshing smoothie recipe that incorporates some of these rewarding coconut benefits.

And, while drinking this, my three-year-old continuously says, "mmm, it's good." :)


- 1 cup frozen blueberries
- 3/4 cup frozen raspberries or strawberries
- 1 cup coconut water (fresh is best if you can acquire it)
- 1/2 cup unsweetened almond milk, (homemade is best, or I like this kind)
- 1 avocado
- 3 tablespoons coconut flesh (I use Artisana Coconut Butter)
- 1 teaspoon pure vanilla extract or pure ground vanilla powder
- dash of sea salt
- 1 to 2 tablespoons raw honey
- optional: 1/4 cup chia seed gel


Place all ingredients in a high speed blender, and blend until smooth.  Serve immediately and enjoy!

Approximately 2 servings.

(Adapted recipe and acquired info from here)

Thursday, June 6, 2013

Date-alicious Dip

If you can tolerate dairy, this is a fantastic alternative to a sugar-packed fruit dip.  It's a simple three ingredient fix, that'll definitely please a crowd.  Just serve it with your favorite fruit, or simply enjoy it by the spoonful!


- 10 whole pitted dates
- 2/3 cup organic plain whole milk yogurt
- 1 tablespoon water


1.  Place all ingredients in a high-speed blender or food processor, and blend until smooth.  

2.  Spoon into serving dish, and chill  for at least 1/2 hour before serving.


(Adapted recipe from here)

Sunday, June 2, 2013

White Bean Chicken Chili

Where I live, the temperatures have been much cooler than I'd like, and so instead of making warm weather foods, I was craving this warming chili.  I was first introduced to this delicious white bean chili by my amazing mother, and I think it is now time to share my adaptation of this tasty family dish.

Please note:  It's extremely important to soak your beans for at least 24-48 hours prior to making this dish.  
Read here why this step is so important.


- 1 pound dried navy beans
- 6 to 7 cups of chicken stock (I use this brand, or homemade)
- 4 tablespoons good quality butter
- 1 tablespoon minced garlic
-3/4 cup diced onion
- 1 1/2 cups diced green chiles (fresh or canned)
- 1 pound organic boneless, skinless chicken breasts, cut into small cubes
- 1 tablespoon ground cumin
- 1 tablespoon dried oregano
- 1 to 2 teaspoons ground black pepper
- 1/2 to 1 teaspoon sea salt
- pinch of red pepper flakes (optional)
- 1/2 bunch of cilantro leaves, finely chopped


How to soak your beans:

1. Place beans in a large glass container, or two medium ones. (It must be glass).

2. Fill up bowl(s) with filtered, hot water.  (Research shows that temperatures over 150 degrees destroy the enzyme responsible for breaking down the gas causing sugar, oligosaccharide.  And you must use filtered water soaking). 

3. Now add a good dash of baking soda to the bowl.

4. Now let soak for 24-48 hours.  Change the soak water with new filtered water, 2 to 3 times, and add baking soda each time.  (If you soak them for less, much of the phytic acid and enzyme inhibitors may be neutralized, yet the complex sugar (oligosaccharide) will not.  For many this will create fermentation in the intestines and digestive stress.  Be certain to reserve enough time for soaking when you plan to cook meals with beans).

For the chili:

1. Put the beans in a large pot, add the chicken stock, and bring to a boil.

2. In a saucepan, heat the butter over medium heat.  Add the garlic, onion and chiles, and saute for 5 minutes.

3. Add the onion mixture to pot with the beans.  Add the chicken, cumin, oregano, pepper, cilantro, and optional red pepper flakes.

4. Lower the heat to medium and cook, stirring occasionally, for approximately 2 hours.


Approximately 6-8 servings

*This chili tastes even better the second day!

(Adapted recipe from here)