Breakfast || Fresh Pineapple Stacks

This composes one of my favourite breakfasts! It is actually the one and only reason we have steak knives in the house! Yes, you want to utilize a steak knife while eating this! It can compose any and all of your favourite fruits and is healthy and vegan and raw And looks awesome! It was inspired by a recipe form  The Art of Raw Living .

Fresh Pineapple Stacks

Vanilla Pine Nut Sauce
1 Tablespoons Vanilla extract or 2 Vanilla Beans
1/2 cup young coconut water or just H2O
1 cups Pine Nuts
a dash of salt
1/4 cup Agave
1/8 teaspoons Stevia (or half of a package)

Put it all in your blender and blend until it is creamy.

1 rips pineapple cut into thin rounds.
(so you cut the top and bottom off, then cut the skin off, slice it into rounds and then cut the center out of the pineapple so it has a “doughnut hole”)
4 Kiwis sliced into thin rounds
8 Strawberries sliced cut into rounds or small chunks
1 Avocado cut into chunks (preferably one that is ripe but not over ripe)
1 Bananas cut into chunks

In the picture above I added Papaya because I don’t really like bananas. You can also add mango or whatever your favourite fruits are! Set aside the kiwi and pineapple. In a mixing bowl combine the strawberries, avocado and banana (and any additional fruits you prefer). You probably won’t need all of the sauce so just add half at first. You want all of the fruit to be coated in sauce. Take a plate and place one pineapple round on the plate. Stack 3 to 4 kiwi slices on top of the pineapple. Put 2 tablespoons of the fruit mixture on top of the kiwi and then add another pineapple slice and repeat. On your third pineapple slice place the Kiwis and then top with Coconut Whip, some cinnamon and perhaps some walnuts!

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Dessert || Chocolate Orange Tavoletta

This cake is so delicious and is being posted upon request! It is, of course, raw and vegan and gluten free. It is so fast to make! Just think, you crave chocolate and 40 minutes later you eat this cake! It can also be made the day before and event and stored in the fridge .. it might even be better that way .. I wouldn’t know as it never lasts that long in this house!

Yesterday I left my piece on the table for just a moment while running to the phone, this is what I came back to!

This cake is modified from a recipe by Russell James. It is rich and decadent with a hint of orange. Serve chilled with coconut whip and maybe a piece of orange just for garnish. Mhmm!

Chocolate Orange Tavoletta

Crust: all in the food processor
3/4 cup Carob (if you are a carob skeptic, don’t worry — you won’t even know it’s there!)
1/2 cup Dates
1 cup Almonds
4 tablespoons Coconut Oil (melted)
2 teaspoons Cinnamon
2 teaspoons Vanilla
1/4 teaspoon Salt

Only run the food processor until everything is mixed and chopped. There should still be pieces of almond. Set aside 2 to 3 tablespoons of the mix (for the top). Press into a 9″ Spring form pan. And really press it! How firmly you press it will determine how well the bottom stays together when you cut the cake into slices. Put it in the freezer to chill while you make the filling

Filling: in the blender
1 cup Orange Juice
2 cups Cashews
2 tablespoons Vanilla
1 package of Stevia
3/4 cup Agave
1 tablespoon Orange Zest ( you really don’t want too much or it overpowers)
Mix all of this — then add:
2 cups Raw Cacao OR 1 1/2 of regular (not raw) Cacao
1 1/2 cup grated Cacao Butter
-You want to make sure you don’t press this down. There should be “space” between the   grated pieces.

Pour the blender mix into your 9″ spring form pan. Sprinkle the remaining crust crumbles on top and refrigerate until it is firm. Best if you can leave it for an hour to two hours .. we often cut it before. It is simply not as firm — but still delicious!

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Appetizer || Creamy Garlic Swiss Chard Wraps

I love these little wraps! So customizable and look so cute and unique. They are great with soup or flat bread and salad. So easy to make and pack for lunch. Swiss Chard is a great leaf for wraping because it doesn’t rip as easily as many other types of greens would yet it is nice and tender so your wrap doesn’t fall apart when you bite it.

You can put in whatever veggies you prefer in a wrap and customize it for your family.

Creamy Garlic Sauce
In the blender:
2 cups Cashews
1/4 cup Water
1/2 cup Olive Oil
3 Tablespoons Lemon Juice
1 1/2 teaspoons Salt
1 to 2 cloves fresh garlic

After you make this you want to take your favourite veggies and cut them on the julienne setting on a mandolin or by hand if you are super talented!

We use:
Cucumber (cut by hand is better)
Fresh Bean / Alfalfa / Sunflower Sprouts
Sliced Pickled Artichoke Hearts (rinse the oil off first)
Sliced Avocado
Sliced Tomato

Prep the Swiss Chard:
One Swiss chard leaf makes 2 wraps. You cut the leaf away from the spine — de-spine it. Just run your knife along the red spine on both sides. This leaves two long strips which you use as your wraps.

Take your lettuce leaf and put a little strip of Creamy Garlic Sauce horizontally on the leaf. It really helps to use a squeeze bottle to measure out your portions of sauce. These bottles are a life saver for all salad dressings and spreads — buy some!
You don’t want to over fill the wraps — they are just little! So add one half moon slice of tomato, one slice of avocado and artichoke and a few pieces of each veggie that you choose. Remember they are sliced very thin — julienne! Roll up the leaf and perhaps put a toothpick through the top to keep it all together.

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Dessert || Dark Chocolate Creme Pudding

This pudding is so delicious and so fast and easy! It is raw and vegan and I pretty much eat it for breakfast! You can even use the same recipe to make a raw and vegan chocolate pie filling. This is a winner!

Dark Chocolate Creme Pudding

You first need to get the meat out of those little young coconuts. You use the back of a spoon to dig out the meat. You can do the same thing through the hole in the top if you didn’t cut the coconut in half.

You then want to cut all of the little brown pieces — mostly the pieces of shell — off of the white meat.


2 cups young coconut meat (cut it into somewhat smaller pieces to measure. About 3 coconuts — sometimes 4)
3/4 cup coconut water
1/3 cup agave
2 packages of Stevia
1/2 cup Cocao Powder
2 Tablespoons Vanilla
1/4 teaspoon Salt

Add 1/4 cup melted coconut oil if you want it to be firm enough for pie filling.

Add all of this into your blender and blend — done! Just that easy! So delicious when served with berries and coconut whip!

Everyone loves it — Garrett really loves it! And we all know that 3 year olds Know what tastes good!

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Beverage || Coconut Water {Two}

There is another, and potentially cooler way to open young coconuts. After experimenting with both methods, I think I prefer this one!

Garrett love it this way! Especially when building forts in the living room and playing Swiss Family Robinson!

1. You first must shave the white “bark” off of the top of the coconut like so. Just use a standard, small paring knife.

Continue around until you got most of the white bark off of the top.



2. There is a weak spot forming a near perfect circle around the top of the coconut. Take the point of your knife and tap it into the coconut until you penetrate the shell.

I used the rubber mallet to tap the knife in again but you could really use whatever is available.





3. Turn the knife back and forth 90 degrees. It should crack the coconut along the top as shown to the left.

The top should basically pop up as you wiggle the knife.


Supper cool, toddler approved — feel like you are somewhere fabulous even though it’s -10 and snowing .. or is that just us ..

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Beverage || Coconut Water

So, have you ever soon these in the fruit isle at the grocery store? They are delicious and super nutritious and you should buy them all the time! Why? For one, new research is indicating that they are a better option than sports drinks for athletes when they need a boost. They are a more natural and potentially more effective way to balance your electrolytes.

I overheard these chicks in a cute little cafe chatting about how to break into one of these coconuts. They were sharing one that the cafe had graciously cracked for them. One chick commented to the other what a dream these are for the dreaded hangover. “But how do you open it?”, one asked. “Guess you just have to come here.”

Truly, no need to go there — just read here.

Jail-breaking Young Coconuts

So we use a vegetable cleaver and a rubber mallet. It’s fairly obvious at this point — cleaver in, smash with mallet. It’s really quite cathartic.

Make another chop to form an “X”.

It should look like this.                   

After you’ve made the slice you want to wedge a knife into the “X” — do this over a bowl.

Now get out your little strainer from 1978 and pour into a glass.

This drink is so easy, refreshing and delicious! It’s even toddler approved!

There are still more things that can be done with the meat inside the coconut — next post.

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Soup || Red Lentil & Roasted Red Pepper

This soup is so delicious! Red Lentils with Roasted Red Pepper and hints of curry and basal, yum! Even more delicious if you add a couple slices of Avocado to the top!

The health benefits of lentils are extensive and listed in the first lentil soup recipe. Red Peppers are another great source of all kinds of nutrients and antioxidants.

In terms of conventional nutrients, the bell pepper is an excellent source of vitamin C at 175 milligrams per cup. (That’s more than twice the amount of vitamin C found in a typical orange.) Bell peppers are also a good source vitamin E at 630 milligrams per cup. In addition to these conventional antioxidant vitamins, bell peppers are also a very good source of the antioxidant mineral manganese. Bell peppers also contain many phytonutrients, including:

  • Flavonoids
    • luteolin
    • quercetin
    • hesperidin
  • Carotenoids
    • alpha-carotene
    • beta-carotene
    • cryptoxanthin
    • lutein
    • zeaxanthin
  • Hydroxycinnamic Acids
    • ferulic acid
    • cinnamic acid

Red Lenti & Roasted Red Pepper Soup

2 Onions — Chopped fine
4 Celery Stalks — Chopped fine
1/2 of one clove of Garlic
2 Carrots shredded finely
1 1/2 Cups of Red Lentils
Saute in a little water with the lid on until the onions are translucent.

7 cups of Water
2.5-3 cups of your preferred Spaghetti sauce (we like Prego!)
2 rounded teaspoons of Chicken Style Seasoning
1/4 to 1/2 teaspoon of salt (to taste)
Pepper to taste
1/2 teaspoon of curry powder
1/2 cup fresh, chopped basil (packed in) OR 1 rounded tablespoon dried
4 red bell peppers
Cut the peppers into large chunks. Rub in 1 teaspoon of melted coconut oil. Put the     peppers on a cookie sheet and broil until the juice starts running out and the tips begin to char. Put the peppers in a food processor and process until they appear diced — NOT pureed! They should still be chunky — tiny diced bits. Add them to the soup!

Add 8 drops smoke flavour — so good!
1/2 jalapeno, seeds removed — roasted and processed with the peppers. Adds a nice bite!

This soup can last up to 5 or 6 days in the fridge and freezes well!

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