Vanilla Coconut Icing and Fruit Dip

Vanilla Coconut Icing and Fruit Dip

This simple and natural recipe is a GREAT topping as whipped cream or icing on cookies, pies, puddings, fruit and anything else you can think of! ;) 


·       1 can (15 oz) full fat coconut milk

·       3 tbsp honey, agave syrup or maple syrup (or to taste)

·       1 tsp vanilla extract

1. Place the can of coconut milk in the refrigerator and leave it there until well-chilled; at least a few hours. 
2. Open the can of coconut milk. There will be a firm, waxy layer on top.
3. Scoop out this firm layer coconut cream that has solidified at the top of the can.
4. Stop as soon as you reach the water at the bottom of the can; don't include anything but the solid cream. (You can use the water in smoothies, or just drink it straight.)
5. Place this cream in the bowl of a stand mixer, or a large bowl.
6. Turn your mixer or hand beaters to high speed, and whip the coconut cream for 3 to 5 minutes.
7. Whip until it becomes fluffy and light, with soft peaks. Mix in maple syrup and vanilla, if using.

Enjoy on whatever your heart desires, including muffins, such as carrot muffins!

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Super Food: Chocolate Berry Pudding


·       3 tbsp chia seeds

·       1/2 cup coconut milk (unsweetened)

·       1 tbsp cacao nibs

·       1 tbsp goji berries

·       1 tsp vanilla extract 

·       cinnamon, sprinkled to taste


Pour 3 tablespoons chia seeds into bowl and mix with coconut milk.  Add vanilla and stir.  Let soak for about ten minutes before adding cacao nibs and goji berries.

Extras to include: nuts, coconut flakes, and fruits! Store in the fridge or eat immediately... and ENJOY!

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Lemon Lavender Coconut Treats


·         1 cup cashews

·         1 cup walnuts

·         1 cup dates

·         Juice of 1 & ½ lemon

·         Zest of 1 lemon

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·         1 tsp vanilla extract

·         2 tsp dried lavender



1. Blend ingredients together in food processor.

2. Roll in 1 tsp size balls and coat with unsweetened coconut flakes. 

3. Enjoy! Makes about 3 dozen treats. 

Berry Buckwheat Porridge

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Buckwheat! Who even knew that buckwheat was a delicious food we could eat… and despite the word “wheat” in its name, is actually gluten free?! These beautiful little diamond shaped grains are nutrition superstars. They contain plentiful amounts of vitamins and minerals and nutrients like fiber, protein, iron, niacin, manganese, phosphorus, potassium, zinc, copper and magnesium.

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The mornings are getting cooler and I’m finding myself craving warmer foods for breakfast. Oatmeal and chia seed pudding have become boring…. it was time to venture into some new gluten free breakfast territory. With a little online sleuthing, I found some buckwheat inspiration! My favorite kind of cooking is when I can have leftovers for days, and this was a major score that one cup of (raw, uncooked) buckwheat lasts for four breakfasts! SCORE!

Here’s the simple recipe - enjoy!


  • 1 cup buckwheat groats*

  • 2 cups water

  • 1/2 teaspoon salt

  • 1 teaspoon vanilla extract

  • 1 cup frozen blueberries

    *Here in Sacramento, I found the buckwheat groats in the bulk section of the Sacramento Natural Foods Coop. I also hear they’re available at Whole Foods.

Add In’s/Toppings:

  • 1/4 cup vanilla unsweetened hemp milk

  • 1-2 teaspoons maple syrup

  • 1/2 cup fresh strawberries

  • 1/4 cup pecans

  • Pumpkin Spice (from Trader Joe’s) or just plain ole’ cinnamon


  1. Add the water and buckwheat groats to a pot.

  2. Add in salt, vanilla and frozen blueberries and bring to a boil.

  3. Allow groats to simmer for at least ten minutes - and check the texture of the groats. They should be squishy, but not mushy or too watery.

  4. Once the groats have cooked to a tender state with all the water absorbed, scoop out one serving and add desired toppings.

*Recipe adapted from: Simple Buckwheat Groats for Breakfast.

Spring Strawberry Smoothie

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This tasty smoothie is a perfect meal replacement with 12 grams of protein. Just a few simple ingredients that makes for a quick and easy (and delicious) smoothie!


  • 1.5 cup strawberries (frozen is great)

  • 1 banana

  • 4 dates (take pit out)

  • 1/2 cup spinach

  • 2 tbsp peanut butter

  • 1/2 cup unsweetened hemp milk

  • 1 tbsp hemp seeds (to add on top)

Use high speed blender to blend all ingredients together (besides hemp seeds) until a smooth texture emerges. Can add more/less hemp milk, depending on your desired thickness.  Top with hemp seeds for a nice little crunch and added protein! Enjoy!