Florida Coastal Cooking & Wellness http://www.floridacoastalcooking.com Nourish - Grow - Succeed Fri, 31 Jul 2015 20:19:22 +0000 en-US hourly 1 http://wordpress.org/?v=4.2.3 Review of Vegan Juice Bar & Cafe, Fruits & Roots Stuart, Florida http://www.floridacoastalcooking.com/2015/07/fruits-roots-stuart.html http://www.floridacoastalcooking.com/2015/07/fruits-roots-stuart.html#comments Wed, 29 Jul 2015 15:01:39 +0000 http://www.floridacoastalcooking.com/?p=13709 Vegan Juice Bar & Cafe, Fruits & Roots Stuart, Florida is worth the quick 15 minute ride if you’re staying in Jensen Beach.  Last weekend my husband, Chris and his dad had a night fishing trip planned to Jensen Beach, Florida.  My daughter and I decided to crash their party before we knew they were […]

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Vegan Juice Bar & Cafe, Fruits & Roots Stuart, Florida is worth the quick 15 minute ride if you’re staying in Jensen Beach. 

Last weekend my husband, Chris and his dad had a night fishing trip planned to Jensen Beach, Florida.  My daughter and I decided to crash their party before we knew they were only night fishing – from 9pm to 3am. 

Jensen Beach, Florida

Jensen Beach, Florida

What the hell kind of craziness is that?  

We stayed at Royal Palm Cottages & Fish Camp – totally an old Florida kind of place. Nothing has been updated and I hope they keep it that way. I loved the old school, shiny pink and white tile in the bathroom. 

Unit 24 at Royal Palm Cottages

Unit 24 at Royal Palm Cottages

It was up to me to find food since I had done such a crappy job of pre-planning – even though we had a little kitchenette.

Kitchenette in Unit 24, Royal Palm Cottages & Fish Camp

Kitchenette in Unit 24, Royal Palm Cottages & Fish Camp

My go-to method is to google the place we’re staying and “vegan restaurants”. There’s a reason I look for “vegan” specifically….

I’m always amazed by the quality of the food at vegan restaurants when I’m traveling. They give a shit.

And they’re worth seeking out whether you’re vegan or not.

From the food to the atmosphere, from the sustainably sourced methods of operation (reusable, glass water bottles, no plastic straws and Meyer’s soap in the bathroom) to the obvious health of the patrons there – it’s clear that they think differently. About more than just the bottom line. You just won’t see the same thing at fast food, bbq or bar food restaurants (like the crappy one we ate at the night before.)

Fruits & Roots was a cut above. Here’s their menu. 

Fruits & Roots, Stuart

Fruits & Roots, Stuart

Step into the cool interior and the cleansing smell of clean, fresh produce. You feel healthier stepping up to the counter to order.

The interior is modern-rustic with clean lines and the look of reclaimed wood, natural fabrics and surfaces. Simple. 

Seating Area in Fruits & Roots Cafe, Stuart

Seating Area in Fruits & Roots Cafe, Stuart

Seating Area in Fruits & Roots Cafe, Stuart

Seating Area in Fruits & Roots Cafe, Stuart

Specials at Fruits & Roots Vegan Juice Bar and Cafe

Specials at Fruits & Roots Vegan Juice Bar and Cafe

I got the garden sandwich. $7.5
“Garden – pesto, avocado, hummus, tomato, cucumber, lettuce, microgreens & our seed & spice blend served on whole wheat bread”

Maybe the heartiest vegan, soy free sandwich I’ve had. Typically tofu or tempeh makes me feel the most satisfied. This sandwich had some meat on it-in the form of veggies, pesto, avocado and hummus.

All I can say is damn, that’s good.

Garden Sandwich at Fruits & Roots

Garden Sandwich at Fruits & Roots

The level of detail is amazing. Everything is fresh house made. Dressings to sauces to pestos. The blue corn chips are dusted with a mixture of sesame and spices. I was so impressed by the extra steps they take.

Chris got a salad and summer rolls with peanut sauce. 

The Summer Rolls stole the show. $5  Fresh, thinly sliced veggies, the distinct flavor of nutty sesame seeds and a slight heat from the peanut ginger sauce. 

(Note: I realized after biting into them that I was going to be doing a restaurant review so all the pics I took were not of the original presentation.)

Summer Wraps

Summer Wraps

Summer Wrap stuffed with rice noodles & veggies

Summer Wrap stuffed with rice noodles & veggies

I grilled an employee about the ingredients and he finally broke under the pressure and gave up the secret. 

Peanut butter
Fresh ginger
Cayenne
Tamari

I will definitely be recreating that one. 

Chris also got the spinach salad. $10.5
“Spinach – spinach, quinoa, mushroom, sunflower sprouts, orange segments, apple & sunflower seeds tossed in tomato citrus ginger dressing.”

He liked it – the dressing is a mild undertone – and overall it was well balanced.

My daughter got the kids collard wrap with hummus and cucumber. $5
“Hummus Sandwich – homemade hummus & cucumber on whole wheat bread”

Kids Cucumber and Hummus Wrap

Kids Cucumber and Hummus Wrap

Creamy hummus and fresh cucumber. She wasn’t a huge fan of the collard wrap but she still managed to polish off the whole thing. She has a gluten sensitivity.  Before going I had read on the website that the “bread” options were whole wheat or collard, we meant to bring our own DeLand bread I totally forgot.

Fruits & Roots – if you happen read this, having GF bread for kids with gut issues would be awesome. You could keep some DeLand bread in the freezer and only bust it out when needed.

Finally, my father in law for the Tuna Chick on collard. $7.5
“Tuna Chick – our homemade tuna like salad made from chickpeas & walnuts with tomato, cucumber, lettuce, microgreens & our seed & spice blend served on a whole wheat wrap”

He said it was interesting and it wasn’t far off from tuna. Tomatoes, greens, walnuts, nice flavor. I didn’t get to try that or get a photo so I can’t add my two cents.  

The only disappointment of the whole trip was that I couldn’t go back on Sunday to try something else! I’ll certainly be heading over next time we’re in town.

On a scale of 1-10 here are my ratings.

Atmosphere – 10. Love, love, love it. They definitely pulled off the modern-rustic look
Price – 10 Great prices for fresh, organic produce. I pay more for local/organic
Plating – 10 Simple with a lot of thought
Portion size – 10 I was FULL but managed to get it all down without leftovers
Taste – 10 Freaking awesome
Value –10 Large portions for a great price
Uniqueness of food – 10 I loved the blend of flavors on some classic dishes as well as unique options
Attentive wait staff – 10 The entire waitstaff was awesome. They stopped by to see how the food was and if we needed anything else. They were also great with my daughter and explained the foods directly to her instead of ignoring her and talking to me.
Overall experience – 10 I will definitely be back and will be singing their praises

Congratulations! My first 10 out of 10 rating in every category!

Only suggestions to Fruit & Roots – grab that loaf of oat DeLand bread to have on hand for anyone that wants gluten free (as long as they realize you do have wheat in the facility and they don’t have Celiac disease you should be good to go. Second suggestion – PUHLEEZ open a F&R in St Johns, FL!!!


Plant-Based Cookbook

         CLICK HERE!!

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How to Eat to Look Younger – 5 Unexpected Foods http://www.floridacoastalcooking.com/2015/07/how-to-eat-to-look-younger-5-unexpected-foods.html http://www.floridacoastalcooking.com/2015/07/how-to-eat-to-look-younger-5-unexpected-foods.html#comments Tue, 28 Jul 2015 09:47:47 +0000 http://www.floridacoastalcooking.com/?p=13752 We all want to run into a college friend and hear her say, “You haven’t aged a day! What’s your secret?” Allow me to be of service as your drill sergeant coach and tell you exactly how to eat to look younger and share five unexpected foods to help you get there. Picture me. In your face. With […]

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We all want to run into a college friend and hear her say, “You haven’t aged a day! What’s your secret?” Allow me to be of service as your drill sergeant coach and tell you exactly how to eat to look younger and share five unexpected foods to help you get there.

Picture me. In your face. With a loud voice.

Quit eating dairy! There. (Wipes hands together) My work here is done.

Kidding! That’s only part of the issue. Let’s get to the real meat of the problem. Heeheee.

Meat

What we eat and how we live affects the expression of our genes. The science is called epigenetics.

Before you roll your eyes and slam your laptop shut in boredom, lemme explain. Think about the things you come in contact with throughout the day…

• The stress from dealing with your mother-in-law…
• The toxic fumes you smelled when the toilets backed up in your windowless office building. (Yes that happened to me.)
• That big ol’ Cami Cake you snarfed only on special occasions at work.(Which was at least once a week.)
• That lean pork chop you ate…

Mother-in-law
ACK! I promise I’ll make your son his pot roast.

Wait, what?

Yeah. I said it. That lean pork chop. The chicken breast. Even the fish.

Two reasons I have a beef with it. (Look! I made another joke!)

1) The cholesterol in the animal foods creates free radicals in our bodies which bounce around and cause oxidation. The same thing that happens to an avocado when it turns brown. This is extremely aging. 

2) That animal food took the place of calories you could have put towards a food that has protein AND tons of vitamins, nutrients and fiber, capiche?

What scientists call the “epigenome” wraps around our DNA and can turn on and turn off the expression of our genes. When that Cami Cake lands in your belly, your body takes the sugar, refined carbs and dairy and has to deal with it.

So it turns on the dreaded T47B gene.

“OMG! Which one is that?!” you ask.

I just made that up. But it’s a representation of the gene that causes weight aging and nasty diseases.

Epigenome

The epigenome is why identical twins can turn out so differently. Why one will end up overweight with health issues and one lives to be 101 still riding her trike-bike with a sweet basket on the front to get her veggies and an In-Touch mag at the grocery store. That’ll be me. Except for the twin part.

With that in mind we focus on the most nutrient dense foods. The ones with the MOST vitamins, minerals and antioxidants.

The SECRET to looking ageless.

Plants
You guessed it. Plants!

Need proof? Check these plant-based hotties out.

Plant-Based Mavens

Aging, and many of the modern diseases we face today are associated with the shortage of antioxidant nutrients. Veggies, beans, fruits, herbs and spices are awesome sources of important cancer-fighting and anti-aging phytonutrients and antioxidants.

This is my top secret list:

  1. Bell peppers – protect cells from DNA damage
  2. Onions – produce collagen, grow and repair tissue
  3. Pumpkin – reduces cell damage
  4. Pears – amazing for tissue health
  5. Kiwi – skin health and hydration

As Michael Pollan would say – Eat food. Not too much. Mostly plants.

It sounds simple. But sometimes it doesn’t feel that way.

That’s why I created my Cleansing Life program.

To help you clean up your diet and the toxins in your environment and the anxiety that your Aunt Edna causes in your brain.

Freaking awesome group atmosphere

Freaking awesome group atmosphere

Want the FREE 3-day program?

Click here!

But sometimes it’s hard to make a long term change alone. 

The 5 step, 21 day group program is coming soon – enrollment opens the end of August. I’m SOOO excited to be able to help you take the next steps.

Find out more about the group program by clicking here. 

As soon as the program opens you’ll get updates and be sent a link to join us, as Gabby Bernstein would say, should you be called to do so. 

Even if you’ve done the group program before, join us again at 50% off to see all the updates and refresh your memory. Contact me for the code at dawn (at) floridacoastalcooking.com.

Cleansing Life Diet Reset

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Grilled Eggplant Rice with Fresh Cherries & Toasted Seeds http://www.floridacoastalcooking.com/2015/07/grilled-eggplant-rice-with-fresh-cherries-toasted-seeds.html http://www.floridacoastalcooking.com/2015/07/grilled-eggplant-rice-with-fresh-cherries-toasted-seeds.html#comments Tue, 21 Jul 2015 10:08:30 +0000 http://www.floridacoastalcooking.com/?p=13623 Ditch the the plain ol’ Eggplant Parm. My Grilled Eggplant Rice with Fresh Cherries & Toasted Seeds will be a stellar addition to your weekly menu.  We all get stuck in ruts. For instance, I’m stuck in one right now. I tend to cook the same things over and over for dinner. My husband and daughter aren’t as […]

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Ditch the the plain ol’ Eggplant Parm. My Grilled Eggplant Rice with Fresh Cherries & Toasted Seeds will be a stellar addition to your weekly menu. 

Eggplant with Fresh Herbs

We all get stuck in ruts. For instance, I’m stuck in one right now.

I tend to cook the same things over and over for dinner. My husband and daughter aren’t as adventurous as I am. They love these cheesy bean quesadillas and this lasagna but I like simpler, fresher recipes.

As I was cybersurfing for anything that caught my eye, I came across this recipe from Patricia at Grab a Plate. Her mouthwatering photos had me as excited as a foodie at a farmers market. I’m making this TONIGHT. I told myself. 

To hell with “the usual”.

I clomped over to my garden in my big, black rubber boots and clipped a couple Japanese eggplant and a handful of fresh herbs.

Eggplant with Cherries

Back in the kitchen I fired up the George Foreman, sprayed non-stick oil on the eggplant and got them sizzling. Once they were all soft and gooey on the inside with splendid char marks on the outside, I sliced them up and flipped them into the bowl with the ruby red, sweet-tart cherries, tender rice and a splash of lemon – all topped with toasted sunflower and pumpkin seeds for a nutty crunch.  

I enjoyed every bite and thought next time it might be great with some quinoa. Mix it up and try different ways – whatever you do, you can’t go wrong with the eggplant-cherry-toasted seed combo. 

xoxox!
Dawn


Do you get stuck in food ruts? How do you get out of them?


Eggplant & Cherries

Grilled Eggplant Rice with Fresh Cherries & Toasted Seeds
Serves 6
Ditch the ol' eggplant parm and get out of a rut with this smoky Grilled Eggplant Rice with Fresh Cherries & Toasted Seeds
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Prep Time
15 min
Cook Time
15 min
Total Time
30 min
Prep Time
15 min
Cook Time
15 min
Total Time
30 min
Ingredients
  1. 3 Japanese eggplants, sliced in half, skin on
  2. 2 cups cooked rice
  3. 2 cups pitted cherries, halved
  4. 1 tsp olive oil, plus additional for brushing eggplant
  5. 2 Tbsp fresh lemon juice
  6. 1 garlic clove, minced
  7. Sea salt & fresh ground pepper, to taste
  8. 2 tablespoons fresh chopped herbs, plus extra for garnish (I used parsley, oregano, rosemary)
  9. 1/4 cup toasted sunflower seeds and pumpkin seeds
Instructions
  1. Heat a George Foreman grill or regular grill over medium-high heat. Spray the eggplant with cooking oil or non-stick spray; add to the grill and grill (flipping once on a traditional grill 5-7 minutes per side or) until char marks appear and the eggplant is soft.
  2. Remove from heat; slice and spoon into a large bowl; add rice, cherries, olive oil, lemon juice, garlic, salt & pepper, fresh herbs and sunflower seeds.
  3. Spoon 3/4 cup into each individual bowl and enjoy warm or cold.
Notes
  1. Tip: Cook and prep time is cut WAY down when you pre-prepare rice. Before making this dish, make a large batch of rice and freeze in portions!
Adapted from Patricia at Grab a Plate
Florida Coastal Cooking & Wellness http://www.floridacoastalcooking.com/

Nutrition Facts
6 Servings
Amount Per Serving

Calories 143.0
Total Fat 3.6 g
Saturated Fat 0.4 g
Polyunsaturated Fat 1.9 g
Monounsaturated Fat 1.1 g
Cholesterol 0.0 mg
Sodium 1.0 mg
Potassium 160.4 mg
Total Carbohydrate 25.5 g
Dietary Fiber 2.7 g
Sugars 6.8 g
Protein 3.4 g

Vitamin A 0.7 %
Vitamin B-12 0.0 %
Vitamin B-6 6.0 %
Vitamin C 9.9 %
Vitamin D 0.0 %
Vitamin E 14.2 %
Calcium 1.6 %
Copper 8.1 %
Folate 11.4 %
Iron 5.6 %
Magnesium 4.5 %
Manganese 20.0 %
Niacin 6.1 %
Pantothenic Acid 6.7 %
Phosphorus 9.4 %
Riboflavin 2.0 %
Selenium 11.8 %
Thiamin 7.0 %
Zinc 3.9 %

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.


nosh

CLICK HERE FOR MORE INFO….

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All You Need to Know About Probiotic Benefits http://www.floridacoastalcooking.com/2015/07/all-you-need-to-know-about-probiotic-benefits.html http://www.floridacoastalcooking.com/2015/07/all-you-need-to-know-about-probiotic-benefits.html#comments Tue, 14 Jul 2015 15:21:23 +0000 http://www.floridacoastalcooking.com/?p=13636 Watch this short video and learn all you need to know about probiotic benefits and astound your friends with your vast knowledge as you nosh mushroom pate at the next dinner party. UTIs are my archenemy. Ever since I can remember I’ve been getting them every few months and I can’t figure out why. I’ve read all […]

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Watch this short video and learn all you need to know about probiotic benefits and astound your friends with your vast knowledge as you nosh mushroom pate at the next dinner party.

UTIs are my archenemy.

Ever since I can remember I’ve been getting them every few months and I can’t figure out why. I’ve read all the possibilities and nothing seems likely except one theory. 

A group of antibiotic resistant bacteria decided to make their home in there and throw a raging house party every time I’m not paying attention. I can picture the thugs now – you know the types. With their microscopic pants hanging well below their butt cracks. I’m done with the wimpy approach. It’s time to show them who’s in charge. Cranberry and probiotics are my new antimicrobial Starsky and Hutch. Take THAT microbes! Ha! It’s been about 8 weeks and so far it’s working.

How? I learned all about them while I was dealing with my daughter’s chronic ear infections.

The way probiotics work is by balancing out the flora in the body – especially the digestive system.

When the bad bacteria overpower the good bacteria we end up with disease and infections. When this happens, we end up with a prescription for…..you guessed it. Antibiotics!

My beef with antibiotics…

When we take antibiotics it kills lots more than just the bad guys. It also kills our friendly bacteria and causes a vicious cycle of imbalance – actually causing  more infections. It can take up to ten years for our microbiome to balance itself out. 

scale

What is our microbiome? The collection of all the genes in all the microbes in and on our bodies. 

This is why people that get lots of infections benefit so greatly from probiotics – especially those that suffer from frequent urinary tract or bladder infections, yeast infections and ear infections. 

How do they work? 

By gobbling up the nutrients that the bad microbes would be consuming and by blocking the receptor sites they latch onto and cause infection. They also break down carbohydrates and give us nutrients.   

How can we help the good guys do the happy dance?

By feeding them the nutrients they like. These foods are called prebiotics.

Some rockin prebiotics are: 

  • bananas and other fruits
  • soy beans
  • onions
  • artichokes
  • garlic

Here are some places you can get probiotics.

From fermented foods like…

  • yogurt 
  • kombucha
  • kimchi
  • sauerkraut
  • miso
  • tempeh

Sometimes eating fermented foods isn’t enough because they don’t contain the specific strains we need such as Lactobacillus and Bifidobacteria and so it’s a great idea to take a high quality supplement.

I LOOVE Flora Udo’s Super Bifido Plus Probiotic 102 Billion. If you’re local to Jacksonville, you can get ’em at Native Sun Natural Food Market on Baymeadows road. 


Have probiotics helped in your life? Share your story in the comments below!


 

 Eat Clean. Lose Weight. Get Fit.

To get the goods click here like you mean it.  

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24 Plant-Based July 4th Recipes http://www.floridacoastalcooking.com/2015/06/plant-based-july-4th-recipes.html http://www.floridacoastalcooking.com/2015/06/plant-based-july-4th-recipes.html#comments Tue, 30 Jun 2015 10:06:49 +0000 http://www.floridacoastalcooking.com/?p=13573 Fire up the grill and get ready for some healthy (and delicious) fun with my list of 24 plant-based July 4th recipes! I’m psyched about the 4th of July. All the delicious foods. Friends and family. What’s not to love? I plan to grill up some portobella mushrooms and maybe toss a marinated three bean salad. […]

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Fire up the grill and get ready for some healthy (and delicious) fun with my list of 24 plant-based July 4th recipes!

I’m psyched about the 4th of July. All the delicious foods. Friends and family. What’s not to love? I plan to grill up some portobella mushrooms and maybe toss a marinated three bean salad.


Please note: Next week there won’t be a post since I’ll be on vacation, but I promise to get back to the regularly scheduled Tuesday post the following week. 


The 4th of July is just around the corner. Do you have big plans?

I’m heading down to the Keys for a camping vacation! Normally I’m up in Cape Cod visiting some of our best family friends, but this year we decided to go south. I’m not sure what the exact plan is, but I know stand-up paddleboarding, beach time and fireworks are in the cards. Part of the planning for vacation always involves food. 

Planning and preparation is so key for any sort of healthy lifestyle, don’t you think?

In fact, one of the biggest challenges for my Diet Reset program students is creating this new habit. We are so used to convenience foods or going out to eat that we’ve lost the enjoyment of planning and food preparation. Think about our grandparents in the past. Many of them grew their own food, and preparing and feasting were a huge part of the culture. Now we skip the first steps and head right for the feast! 

At first fresh food preparation feels like so much work.  By setting aside some time and a little mindset shift, it can actually become a relaxing time.

Think about it, our brain is usually going 100 miles per hour all the time. When you’re focused on reading a recipe or food prep – that’s what you’re focused on. It gives your brain time to rest. And when you’re done, after all the loving care you put into the preparation, food just tastes so much better. We’ve all have major flops – I can think of a few off the top of my head (no one’s asking for a cornbread topped casserole I made) – but many times I’ve discovered new and delicious dishes. I take the few extra steps to light a candle and turn on some music. Sometimes…I even feel a little guilty, like I should be slaving over the hot stove instead of enjoying myself. 

The quality restaurant situation around here is like water in California. We’ve got to dig deep to find ’em.

We’ve got a ton of BBQ, fast food, and a few diamonds in the rough – Present Moment Cafe, the Floridian, Casa Maya and Manatee Cafe in St Augustine, Delicomb at Jax beach (I know there are more, but I can’t think of them – if you’re from the beach, help me out here.), and Native Sun in Mandarin and Baymeadows. In the Fruit Cove / Julington Creek Plantation area – it’s slim pickings. 

Bottom line – I try to cook in as much as possible. You just don’t know what’s in your food when you eat out. 

And the amount of waste – plastic, styrofoam and paper – when we eat out or get take out is just ridiculous. Save your health, the environment and your wallet and cook in this 4th of July with 24 yummy recipes!

Grilled Tempeh in Two Steps!

Grilled Tempeh

Grilled Tempeh

Quarter Pounder Beet Burger – Post Punk Kitchen

Portobello Mushroom and Caramelized Onion Burgers – Nutritionist in the Kitch (sub cashew cheese for goat)

Ten Minute, Five Ingredient Black Bean Burgers

Black Bean Burgers - Florida Coastal Cooking and Wellness

Black Bean Burgers

Carrot Dogs

Carrot Dog

Carrot Dog

Grilled Southwestern Kabobs with Red Wine Vinegar and Mustard Marinade

Southwestern Kebabs

Southwestern Kebabs

Marinated and Grilled Stuffed Mushrooms with Sundried Tomatoes

Marinated & Grilled Stuffed Mushrooms

Marinated & Grilled Stuffed Mushrooms

Packet Roasted Balsamic Green Beans and Peppers – Eating Well

Easy 3-Bean Salad

Easy Vegan Three Bean Salad

Easy Vegan Three Bean Salad

7 Layer Dip with Cashew Sour Cream

Vegan Seven Layer Bean Dip with Cashew Sour Cream

Vegan Seven Layer Bean Dip with Cashew Sour Cream

Vegan Chorizo Nachos

Vegan Chorizo Nachos

Vegan Chorizo Nachos

Sweet Potato Sliders with Curry Pesto

Sweet Potato Sliders with Curry Pesto

Sweet Potato Sliders with Curry Pesto

Baked Vegan Crab Cakes

Baked Vegan Crab Cakes

Baked Vegan Crab Cakes

Fresh and Bold Italian Panzanella (Toasty Bread Salad)

Italian Panzanella

Italian Panzanella

Tropical Grilled Pineapple Salad

Grilled Pineapple

Grilled Pineapple

Vegan Caesar Kale Salad

Vegan Caesar with Arugula and Kale

Vegan Caesar with Arugula and Kale

Quinoa and Black Bean Salad with Apricot Lime Vinaigrette

Black Beans and Quinoa

Black Beans and Quinoa

Raw Creamy Red Pepper Dip

Raw Creamy Red Pepper Dip

Raw Creamy Red Pepper Dip

Summer Tomato and Mango Salsa with Fresh Herbs

Summer Tomato and Mango Salsa with Fresh Herbs

Summer Tomato and Mango Salsa with Fresh Herbs

Cucumber “Feta” Bruschetta

Cucumber Bruschetta

Cucumber Bruschetta

Cucumber Feta Bruschetta
Serves 4 (3 Rounds Each)

Ingredients
1 pint grape tomatoes, chopped
1/2 cucumber, chopped
1/2 cucumber sliced
2 Tbsp chopped fresh basil
1 tsp fresh lemon juice
1 tsp olive oil
2-3 Tbsp crumbled, aged Italian herb cashew cheese
Sea salt & fresh ground pepper, to taste

Directions

Mix the tomatoes, chopped cucumber, fresh basil, lemon juice, olive oil, cheese, salt and pepper in a medium bowl; lay sliced cucumber on a plate; top with tomato/cheese mixture; sprinkle with additional salt and pepper, as needed.

Mini Vegan Grasshopper Bars for Kids (of all ages!)

Mini Vegan Grasshoppers

Mini Vegan Grasshoppers

Raw Triple Berry Crisp – Oh She Glows

Strawberry Coconut Milk Pops – Connoisseurus Veg

Layered Fresh Berry Yogurt Pops

Fresh Berry Yogurt Pops

Fresh Berry Yogurt Pops


Get my recipes your hot little hand.

Who doesn’t like turning the pages of a cookbook? (Those of you like like digital copies, don’t worry – I’ve got you covered too!)

You’ll love my Plant Protein Power cookbook! 

27 Delicious recipes to help you live your healthiest and most balanced life!

Click here for details.

 

Plant Protein Power Plant Protein Power Cookbook

Contents Plant Protein Power

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Baked Vegan Crab Cakes – Moist and Flavorful with a Crispy Crust http://www.floridacoastalcooking.com/2015/06/baked-vegan-crab-cakes.html http://www.floridacoastalcooking.com/2015/06/baked-vegan-crab-cakes.html#comments Tue, 23 Jun 2015 11:44:05 +0000 http://www.floridacoastalcooking.com/?p=13585 Less fat, more flavor – these tender, baked vegan crab cakes are chock full of corn, bits of veggies and all the seafood flavor you love, nestled under a light, crispy crust. Last weekend we visited our friends Jim and Dina at their beach home for a cookout. We sat on the back deck and […]

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Less fat, more flavor – these tender, baked vegan crab cakes are chock full of corn, bits of veggies and all the seafood flavor you love, nestled under a light, crispy crust.
Baked Vegan Crab Cakes

Baked Vegan Crab Cakes

Last weekend we visited our friends Jim and Dina at their beach home for a cookout. We sat on the back deck and chatted about this and that, and of course, the conversation turned to my plant-based diet. Jim said the one thing he couldn’t give up was seafood.

At the mention of seafood – I was suddenly in the mood. 

Just last week I had marked quite a few recipes I wanted to try from Kristy Turner’s cookbook, “But I could never go vegan“. It’s a compilation of 125 recipes for anyone who thinks they could never go vegan because they couldn’t give up [insert food here].  If you haven’t checked her cookbook out, I highly suggest it. I had marked so many recipes that I finally took the marks out and told myself that I need to just make everything in the whole book.

One of the recipes that caught my eye first happened to be artichoke crab cakes.

They looked simple enough to make, and I was able to substitute what I had on hand. Though I didn’t have oyster crackers, I did have gluten free breadcrumb I had just purchased at Native Sun. Otherwise I would probably just have ground up some DeLand gluten free bread.  Her tartar sauce is also a spicy Sriracha tartar sauce – with a 6-year old eating them, this wouldn’t work, so I subbed some coarse ground, prepared mustard instead. I snuck a taste and was not disappointed. Creamy. Tangy. Perfection.

Cute Bowls from Cape Cod

Cute Bowls from Cape Cod

The most difficult parts of this recipe was the pulsing of the artichokes and the chopping of a few veggies. Not tough at all.

And since I’m cutting back on oil, I decided to bake them instead of frying. They turned out beautifully in the oven! Lightly crisp on the outside and super moist and flavorful on the inside. I couldn’t believe how much like actual crab cakes they were! I’ve come to the realization that with many of our favorite animal food dishes, it’s the seasonings we love, not the actual meat. I served these up with some baked onion rings dipped in chickpea flour and seasonings and some steamed broccoli, served in my favorite sea life bowls I snagged up in Cape Cod. Aren’t they cute?  

Get your booty to the store, snag yourself a couple of cans of artichoke hearts and get to cookin’!

Tip: These would make an awesome potluck dish or appetizer. Make the cakes a bit smaller, place the pre-cooked cakes in the fridge until you’re ready to leave for your destination, pop them in the oven once you get there, flip once, and top with tartar. You’ll be the hit of the party!

Baked Vegan, Gluten Free Crab Cakes

Baked Vegan, Gluten Free Crab Cakes

Do you have a favorite dish that you either think you could never give up, or are looking for a substitute for? If so, I can make a suggestion from Kristy’s book!

Baked Vegan Crab Cakes (Gluten Free!)
Serves 5
Less fat, more flavor - these tender, baked vegan crab cakes are chock full of corn, bits of veggies and all the seafood flavor you love, nestled under a light, crispy crust.
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Prep Time
15 min
Cook Time
25 min
Total Time
40 min
Prep Time
15 min
Cook Time
25 min
Total Time
40 min
For the Tartar Sauce
  1. 1/3 cup vegan mayonnaise
  2. 2 tsp lemon juice
  3. 2 tsp coarse ground, prepared mustard
For the Crab Cakes
  1. 2 15oz cans of artichoke hearts, drained and rinsed
  2. 1 cup gf breadcrumbs, crushed gf crackers or even crushed rice or corn cakes!
  3. 2 green onions, chopped
  4. 1/4 cup corn kernels, fresh or frozen
  5. 1/4 cup chopped veggie mixture (I used red cabbage, red onion and bell pepper)
  6. Handful chopped parsley
  7. 2 tsp Old Bay seasoning
  8. 1/2 tsp garlic powder
  9. Salt & Pepper, to taste
  10. Coconut oil for greasing baking sheet
Instructions
  1. Preheat oven to 375 F.
  2. Mix tartar sauce ingredients and set aside; pulse the artichoke hearts a few times in a food processor to a crab-like texture, but not pureed.
  3. Into a large bowl, stir in artichoke hearts, breadcrumbs, green onions, corn kernels, veggies, parsley, Old Bay, garlic powder and salt & pepper; stir until just combined; form into cakes; place onto coconut oil greased baking sheet. Bake for 25 minutes; flipping halfway through. Serve topped with tartar sauce.
Adapted from Kristy Turner, Keepin It Kind, "But I Could Never Go Vegan" Cookbook, Page 202
Florida Coastal Cooking & Wellness http://www.floridacoastalcooking.com/
Estimated Nutrition Facts
4 Servings
Amount Per Serving

Calories 306.5
Total Fat 12.6 g
Saturated Fat 2.1 g
Polyunsaturated Fat 0.2 g
Monounsaturated Fat 1.6 g
Cholesterol 0.0 mg
Sodium 936.7 mg
Potassium 841.9 mg
Total Carbohydrate 43.6 g
Dietary Fiber 13.0 g
Sugars 3.6 g
Protein 8.5 g

Vitamin A 0.9 %
Vitamin B-6 14.2 %
Vitamin C 54.1 %
Vitamin E 2.4 %
Calcium 9.6 %
Copper 25.4 %
Folate 38.0 %
Iron 19.7 %
Magnesium 33.2 %
Manganese 29.1 %
Niacin 12.2 %
Pantothenic Acid 8.1 %
Phosphorus 20.5 %
Riboflavin 8.9 %
Selenium 0.8 %
Thiamin 12.1 %
Zinc 7.4 %

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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The Shocking Truth About Why I Created a FREE 3-Day Clean Food Program http://www.floridacoastalcooking.com/2015/06/clean-food-program.html http://www.floridacoastalcooking.com/2015/06/clean-food-program.html#comments Tue, 16 Jun 2015 12:13:20 +0000 http://www.floridacoastalcooking.com/?p=13474 Lots of people told me I was crazy to give away this much in a free program. But I’ve got a big reason behind it. Let me tell you the story of why I decided to create a FREE 3-Day Clean Food Program that is 100% plant-based. My dad.  If you’ve been following me for a while you […]

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Lots of people told me I was crazy to give away this much in a free program. But I’ve got a big reason behind it. Let me tell you the story of why I decided to create a FREE 3-Day Clean Food Program that is 100% plant-based.

My dad. 

If you’ve been following me for a while you remember this event two years ago….

My Dad on our last camping trip together

My Dad on our last camping trip together

We didn’t get along that great while I was growing up. He had a rough upbringing – the child of alcoholic parents. 

Many times he was hard on me. Very strict. You can imagine what my hormone fueled teens brought out in him. 

But he was my dad. A free diver. A hard worker. An artist. A fisherman. I always looked up to him.

Gyotaku

Gyotaku – Dad’s Art Work

He struggled with inner demons that never allowed him to be at peace. All he wanted was a quieter life and was excited and scared about retiring at the same time.  

The Marine Corps officer in him demanded iron willpower and quest for physical fitness into his 60’s.

Daily mile-long swims, weights and strict diet. No fried foods. No breads. No sugar. But he loved his BBQ. Although he was pescatarian while I was growing up, he formed a love affair with barbequed meats when he and my mom moved down to North Florida from Massachusetts to live closer to me. 

Finally a decision. Retirement!

After 40 years of grinding and frustration in Corporate America he had decided to “Just Do It!” One of his favorite sayings. 

He kissed my mom goodbye, hopped on his bike and rode up to the pool to swim his usual laps. He waved hello to the usual lifeguards and jumped in.

Halfway through his swim he took his last stroke. He was gone. After 67 years of struggle, therapy, tears and introspection he finally had his peace. 

We were shocked. It was like he vanished into thin air. The night before he had been watching my daughter take swim lessons.  As I took a video of her I could see his feet off to the side in the camera frame. That was the last video I have of him. I kissed him goodbye and said I love you. I got to say I love you one last time. Thank you God. 

Undiagnosed heart disease took his life.   

When I later earned my certificate in plant-based nutrition I learned what had happened in his body in Dr. Esselstyn’s class on this very subject.

Blockages in the arteries

Every single meal of his favorite bbq chicken or pork suppressed the nitric oxide in his blood that would have kept things from getting sticky. 

His body was producing cholesterol and he was eating the only dietary source of cholesterol available. Animal foods.

The bad LDL cholesterol traveled through the artery walls and was oxidized by free radicals.

White blood cells rushed in to gobble up the oxidized cholesterol globs.  They turned into foam cells that begin to erode the newer plaques that had built up in his arteries. The plaque tore and it’s contents spilled into his bloodstream and activated the clotting factor.

BAM. Blood vessel blocked. Gone. Instantly. 

When I read the autopsy report it was the amount of hardened plaque that blew me away. One artery was 95% blocked. Another 85% blocked.

It was too soon. I didn’t get to say I love you enough. I thought about the times I was too busy to do our scheduled father-daughter dinners. He didn’t get to see his granddaughter graduate from kindergarten…or high school. He didn’t get to retire. The event he saved so much for and worked so hard for. 

Out of the woodwork came so many stories of other people losing loved ones suddenly from heart disease. Or from cancer. Or diabetes. And I also read the incredible stories of people’s bodies healing themselves when fueled with the right diet. Plant-based diet


Many scientific studies support the fact that plant-based lifestyles have positive effects on the body.  

Dean Ornish published a study in 1990. According to this 2013 NCBI (National Center for Biotechnology Information) article written for physicians: 

In the Lifestyle Heart Trial, Ornish10 found that 82% of patients with diagnosed heart disease who followed his program had some level of regression of atherosclerosis. Comprehensive lifestyle changes appear to be the catalyst that brought about this regression of even severe coronary atherosclerosis after only 1 year. In his plant-based regimen, 10% of calories came from fat, 15% to 20% from protein, and 70% to 75% from carbohydrate, and cholesterol was restricted to 5 mg per day.

Interestingly, 53% of the control group had progression of atherosclerosis. After 5 years, stenosis in the experimental group decreased from 37.8% to 34.7% (a 7.9% relative improvement). The control group experienced a progression of stenosis from 46.1% to 57.9% (a 27.7% relative worsening). Low-density lipoprotein had decreased 40% at 1 year and was maintained at 20% less than baseline after 5 years. These reductions are similar to results achieved with lipid-lowering medications.10,11


It was then that I knew I had to help other people clean up their diet. Though dad wasn’t overweight, many people struggle with both weight and the well documented health issues that ride along with weight.  I created a five step plan for a clean diet and jackrabbit metabolism in twenty one days.  

The results have been amazing. One of my very first students, Cheryl, had her cholesterol tested before and after. Not only did she lose 11 pounds over the 21 days,  two months later she’s down 20 pounds, was able to get off all pharmaceuticals (under her doctor’s care) and her cholesterol dropped 50 points. 

It’s not a just diet plan. It’s an education. The key difference in long term, sustainable change and a quick fix.

Yes. Her weight dropped 20 pounds and cholesterol dropped 50 points.

But not everyone can afford the 21 day plan and I want to help everyone.  I created the FREE 3-Day Program as an educational stepping stone to get you started.  It’s not as comprehensive as the 21 day program, but it will hopefully get your creative juices flowing.


 

Disclaimer:

The Cleansing Life Diet Reset Program and Free 3-Day Clean Food Program has been reviewed and approved by Kaycee Brown, RDN, LDN, and Licensed Dietitian in the State of Florida.  She is available for consultation and approves each change prior to inclusion in the program in accordance with Florida Statute 468.505 exemption J. She can be reached by clicking here.

Dawn Hutchins is an educator and does not give out medical advice or recommend, suggest or advise treatment. Rather, she provides education to enhance your knowledge of health as it relates to food consumption, lifestyle and related activities. The Cleansing Life Diet Reset Program is not a substitute for the diagnosis, treatment of a disease, illness or injury by a medical provider, but can be an important complement to your medical care.

The Cleansing Life Diet Reset Program is not intended for the diagnoses of disease. Rather, it is intended as a guide to educate yourself on the nuances of a plant-based lifestyle.


 

My goal is to help fuel your body with the nourishment it needs to heal itself. 

I want to help you get started. I know you’ve got it in ya. You can do ANYTHING for 3 days. I’m here to make this world a better place for you, our kids, and even for the planet and the creatures that inhabit it along with us. 

Learn about the FREE 3-Day, Clean Food Program by watching the below 1 minute movie and then clicking here to get the program

BONUS!
Thanks so much for sticking around. Here is a recipe idea for you.

Peachy Kale Smoothie Bow

Peachy Kale Smoothie Bow

Adding smoothies is the cornerstone of breakfast for both

Kale Berry Smoothie Bowl with Raw Granola
Serves 1
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Prep Time
5 min
Total Time
5 min
Prep Time
5 min
Total Time
5 min
Ingredients
  1. 1 cup chopped kale
  2. 1/2 frozen banana
  3. 1/2 cup frozen berries
  4. 1 cup almond milk (unsweet)
  5. 1/3 fresh peach, chopped
  6. Handful raw granola
  7. **Raw Granola
  8. Sunflower seeds
  9. Pumpkin seeds
  10. Raisins
  11. Chia seed
  12. Rolled oats
Instructions
  1. Blend kale, banana, berries and almond milk; top with fresh peach and raw granola.
Florida Coastal Cooking & Wellness http://www.floridacoastalcooking.com/

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Grilled Southwestern Kabobs with Red Wine Vinegar and Mustard Marinade http://www.floridacoastalcooking.com/2015/06/grilled-southwestern-kabobs-with-red-wine-vinegar-and-mustard-marinade.html http://www.floridacoastalcooking.com/2015/06/grilled-southwestern-kabobs-with-red-wine-vinegar-and-mustard-marinade.html#comments Tue, 09 Jun 2015 11:40:49 +0000 http://www.floridacoastalcooking.com/?p=13085 You’ll be drooling over the sweet, succulent grilled pineapple, delicately charred veggies and tender-crisp tofu chunks on these Southwestern Kabobs with Red Wine Vinegar and Mustard Marinade. The leftovers get devoured cold because we can’t wait to heat them. With summer coming you’re gonna be invited to BBQ’s. Make these babies ahead of time.  Tote them along […]

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You’ll be drooling over the sweet, succulent grilled pineapple, delicately charred veggies and tender-crisp tofu chunks on these Southwestern Kabobs with Red Wine Vinegar and Mustard Marinade.

The leftovers get devoured cold because we can’t wait to heat them.

Southwestern Kabobs

Southwestern Kabobs

With summer coming you’re gonna be invited to BBQ’s.

Make these babies ahead of time.  Tote them along to throw on the grill when you get there.  When you lift the grill lid with a flourish, watch all the meat eaters lean in and crowd around.  I guarantee they’ll be eyeing your tantalizingly charred plant-based delicacy. The bright colors, variety of flavors and grilled oniony aroma will beat out any gray, gelatinous piece of meat any day. 

Southwestern Grill Marinade

Southwestern Grill Marinade

BONUS

This marinade just so happens to be our go-to summer vinaigrette also. It’s good on everything. Over crisp cucumber and vine ripened tomato salad, crunchy broccoli and earthy slivered beets – you name it sister. 

Southwestern Kebabs

Southwestern Kebabs

What is the magic method I used to get the tofu to look like chicken you ask?

It was VERY technical.

I simply broke up the pressed tofu with my fingers instead of cutting it. 

How the heck do  you press tofu?

Glad you asked!

Here’s my handy dandy video about it.


Now it’s your turn! What is your summer go-to grill recipe? Leave your comment below and share your recipe with a link back to your site or the website!


 

Southwestern Kabobs

Southwestern Kabobs

Southwestern Kebabs with Red Wine Vinegar and Mustard Marinade
Serves 5
Sweet, succulent grilled pineapple, savory onions, earthy mushrooms, delicately charred veggies, and tender-crisp tofu chunks make up these Southwestern Kebabs with Red Wine Vinegar and Mustard Marinade.
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Cook Time
15 min
Cook Time
15 min
Ingredients
  1. 18oz button mushrooms
  2. 1/2 red onion, quartered
  3. 14 oz pineapple chunks
  4. 1 green pepper, seeded and chunked
  5. 1 zucchini, cut into chunks
  6. 1 yellow squash, cut into chunks
  7. 12 oz tofu or chicken, pressed and cut into chunks
  8. 2 plum tomatoes, cut into chunks
For the Red Wine Vinegar and Mustard Marinade
  1. 1/2 cup red wine vinegar
  2. 1/4 cup olive oil
  3. 1-2 tsp adobo seasoning (Spike seasoning, or any favorite seasoning would also work well.)
  4. 1 Tbsp local honey, agave or coconut palm nectar
  5. 1 1/2 Tbsp whole grain mustard
Instructions
  1. Blend marinade well and let proteins or vegetables marinate for at least 1 hour to overnight.
  2. Soak wooden skewers, heat the grill to medium-high, thread the vegetables, tofu and pineapple in alternating patterns. Grill 5-7 minutes; flip and grill an additional 5-7 minutes, or until charred.
Notes
  1. The marinade makes an AWESOME dressing. We're crazy about it in our house!
Florida Coastal Cooking & Wellness http://www.floridacoastalcooking.com/

Kabobs:
Nutrition Facts
10 Servings (2 kabobs)
Amount Per Serving

Calories 66.7
Total Fat 1.7 g
Saturated Fat 0.3 g
Polyunsaturated Fat 0.7 g
Monounsaturated Fat 0.4 g
Cholesterol 0.0 mg
Sodium 7.1 mg
Potassium 317.9 mg
Total Carbohydrate 10.8 g
Dietary Fiber 2.1 g
Sugars 6.3 g
Protein 6.0 g

Vitamin A 11.7 %
Vitamin B-12 0.1 %
Vitamin B-6 9.9 %
Vitamin C 41.5 %
Vitamin D 2.0 %
Vitamin E 1.2 %
Calcium 24.7 %
Copper 13.2 %
Folate 8.2 %
Iron 8.0 %
Magnesium 10.1 %
Manganese 59.8 %
Niacin 5.2 %
Pantothenic Acid 3.7 %
Phosphorus 10.6 %
Riboflavin 8.4 %
Selenium 10.5 %
Thiamin 9.2 %
Zinc 5.2 %

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Marinade/Dressing per 2 Tbsp:
Nutrition Facts
8 Servings
Amount Per Serving

Calories 29.9
Total Fat 2.3 g
Saturated Fat 0.3 g
Polyunsaturated Fat 0.2 g
Monounsaturated Fat 1.7 g
Cholesterol 0.0 mg
Sodium 211.4 mg
Potassium 1.4 mg
Total Carbohydrate 2.2 g
Dietary Fiber 0.0 g
Sugars 2.2 g
Protein 0.0 g


Want more delicious recipes right in the palm of your hand? You’ll love my Plant Protein Power Cookbook!

Click here to learn more

Plant Protein Power

 

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How to Find Your Purpose and Inspire Action http://www.floridacoastalcooking.com/2015/06/find-your-purpose-and-inspire-action.html http://www.floridacoastalcooking.com/2015/06/find-your-purpose-and-inspire-action.html#comments Thu, 04 Jun 2015 19:42:49 +0000 http://www.floridacoastalcooking.com/?p=13464 One of the hardest things in life is figuring out how to find your purpose and inspire action.  Why are you here on this planet?   There is a simple method. Just take your passion/skills + how you can use your skill to help other people = purpose. Easy, right? Except maybe you don’t even know […]

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One of the hardest things in life is figuring out how to find your purpose and inspire action.  Why are you here on this planet?  

There is a simple method. Just take your passion/skills + how you can use your skill to help other people = purpose.

Easy, right?

Except maybe you don’t even know what your passion is.

Take for instance my dear, dear husband.

I think in texting language he’s called my DH.

So when I ask my DH what he would do everyday if he could retire right now, he’s not sure. He goes in to work, listens to sports talk radio on the way home, eats dinner with me and my daughter, hops in bed and watches a little Storage Wars.

Storage Wars is one of those shows that’s good after a long day in meetings about meetings. 

Don’t get me wrong, he likes his job and he’s really good at it. He feels a sense of satisfaction that he is caring for his family. But he, like so many others, is stuck in the monotony of daily life.  

I see the potential in him. I see the desire to do more simmering under the surface. 

He loves to do something very unique….fish off our stand up paddle board using a fly rod. He fishes for redfish and releases them. Although he’s not an expert, he has a lot of knowledge about and passion for this subject.

My Hubbs Stand Up Paddle Board Fishing

My Hubbs Stand Up Paddle Board Fishing

He’s also the head of a fund raising board for a Cystic Fibrosis Foundation fishing tournament, and they raise a lot of money. We’re very proud of him. Last year a young boy with CF actually won the tournament!

There wasn’t a dry eye in the crowd.  

So DH, if you’re reading this, I have the answer.

You could begin preparing to follow your purpose by running a paddle board fishing tour one Saturday a month in St. Augustine for children with debilitating diseases and their dads to start building a following, test the market and make connections.

From what I know of selling my dad’s fishing items in the Rubbermaid containers he’d stockpiled before he passed away, I know anything with fishing is big business. As soon as I posted the words “Fishing Bonanza” on Craigslist I was trampled by a stampede of fishermen.

So I say to you, you could easily make a side business out of your passion and combine it with your skills to solve the challenge parents have for finding ways to bond with their children in a unique way. 

Like this company is doing. (I couldn’t resist putting a plug out for this worthy cause.)

You could then reach out to leaders in the community at children’s hospitals, CF Foundation, fishing stores and the local fishing community with an inspiring story of WHY. Not the nuts and bolts of it, but the emotion-filled stories of the children you’ve met through the CF Foundation, the story of the boy actually winning the tournament, and how you feel when you go paddle boarding.

Help others feel that emotion to then inspire action. Invite them to join you in your cause and then duplicate. Find more people with the same passion, and build a world wide empire, helping others bond, heal and communicate.

Watch this amazing video of Simon Sinek. How great leaders inspire action. 

So I ask you. Is there anything in you that drums up emotion? Anything that you browse around for on the internet? Anything that gets you fired up? Your passion could be buried there. 

Follow the emotion. 

Sometimes it’s right in front of you and you just can’t see it. Sometimes you need an objective eye. I’d be happy to help you discover your passion and live your dreams as I have, and as I have inspired in many others. Click here to find out how.

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Feel the Warm Bahamian Breeze as You Nibble Frosty Piña Colada Bites http://www.floridacoastalcooking.com/2015/06/pina-colada-bites.html http://www.floridacoastalcooking.com/2015/06/pina-colada-bites.html#comments Wed, 03 Jun 2015 10:25:34 +0000 http://www.floridacoastalcooking.com/?p=13353 Stay cool with these Frozen Piña Colada Bites – little frosty bites of pineapple-y goodness over a graham cracker-esque crust.  Last week I returned from a killer trip. I’m not sure what will top this one. If you know me, I’m usually camping, so this was out of the norm. I savored every bit as if it […]

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Stay cool with these Frozen Piña Colada Bites – little frosty bites of pineapple-y goodness over a graham cracker-esque crust. 
Frozen Piña Colada Bites

Frozen Piña Colada Bites

Last week I returned from a killer trip. I’m not sure what will top this one. If you know me, I’m usually camping, so this was out of the norm. I savored every bit as if it were a Frozen Piña Colada Bite. 

Our friends David and Kimberly invited us to join them for David’s 40th birthday in the Bahamas. David was a friend of ours from college – he was in Chris’s (my husband) fraternity – and we continued our friendship ever since. He married Kimberly, a childhood friend, at the very same hotel we all stayed at for this trip. There were about 40-50 of us in attendance. Needless to say it was crazy. 

When I got home I decided I needed an alcohol-free way to relive the trip and these Frozen Piña Colada Bites were born. They remind me of a cross between a Piña Colada and a key lime pie because of the crust – a match made in heaven.  

Arriving in the Bahamas, waiting for the ferry

Arriving in the Bahamas, waiting for the ferry

View from the back of Abaco Inn

View from the back of Abaco Inn

This was right when we got to the hotel on Thursday. I live in Florida now and I STILL thought the water was unreal.

With Chris at Abaco Inn

With Chris at Abaco Inn

Abaco Sunset

Abaco Sunset

Chris trying to get wifi in the lounge area at Abaco Inn

Chris trying to get wifi in the lounge area at Abaco Inn

This might be one of my favorite pics. I love the contrast.

Boats returning

Boats returning

I golf-carted it over to the entrance of Tahiti Beach

I golf-carted it over to the entrance of Tahiti Beach

This one is worth framing. These signs are all over the island!

Mileage to ___ from Hopetown, Abaco

Mileage to ___ from Hopetown, Abaco

Here we are with some of our best friends – Scott and Katie. We went to college with Scott as well.

With friends Scott & Katie

With friends Scott & Katie

At dinner in Hope Town

At dinner in Hope Town

This is where it got REALLY fun. We all took boats over to the sandbar at Tahiti Beach to play.

Tahiti Beach

Tahiti Beach

Beautiful Bahamian waters

Beautiful Bahamian waters

 Just before we enjoyed a delicious taco bar at Abaco Inn

Just before we enjoyed a delicious taco bar at Abaco Inn

Taco Bar at Abaco Inn with Tom (the GM) going over and above to get everything ready.

Taco Bar at Abaco Inn with Tom (the GM) going over and above to get everything ready.

Here’s the birthday boy. We all loaded up and boated to Nippers dressed as super heroes. 

Craziness at Nippers in the Bahamas

Craziness at Nippers in the Bahamas

View from top deck at Nippers

View from top deck at Nippers

I got a lot of great pics but I feel like I missed a bunch too! I guess the important thing is that we had a great time. 

Have you ever been to the Bahamas? Where did you go? Did you like it? 


You’re gonna love these little bites as much as I do. Just be sure to grease the pan really well or use the silicone muffin cups (I’ll be doing that next time!)  This recipe was one I created for one of my other favorite places on earth, Native Sun, so I’ll direct you over there for the directions. Cheers and stay cool!

 Frozen Piña Colada Bites

Frozen Piña Colada Bites

Frozen Piña Colada Bites

Serves 12
Vegan, Gluten Free

Crust Layer

½ cup rolled oats (Gluten Free)
5 Medjool dates, pits removed
1/8 tsp. salt
1 Tbsp. coconut oil

Piña Colada Layer

½ cup mashed avocado
½ cup crushed pineapple
¼ cup melted coconut oil
¼ cup shredded coconut

Get the directions by clicking here

The post Feel the Warm Bahamian Breeze as You Nibble Frosty Piña Colada Bites appeared first on Florida Coastal Cooking & Wellness.

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