Jul 262012
Tropical Mila Crumble

I haven’t done a dessert in a while and this one is right up my alley (and if you follow my blog I know you will love it too). It utilizes all the fresh tropical fruits that are in the grocery right now and some shredded coconut with that signature sweet-nutty taste and bit of texture. On top is a toasted crumble that is the perfect balance of sweet, crunchy and salty.

Healthy Dessert

This versatile dessert is not too sweet so it’s perfect for breakfast and snack as well! The two scoops of Mila give it lots of fiber and Omega 3s the oat groats have a great crunch. I do believe this is my new summer favorite for both dessert and breakfast.

As for my new favorite food, Mila takes the cake. It’s a premium blend of Salvia Hispanica, or chia seed, that has been cold pressed and sliced.  From what I’ve learned there are two kinds of people – those of us that are selective about what we put in our bodies and those that want a bargain.  And you know, it’s all good.  Everyone has to do the right thing for their own body.  As for me, I am the first person in line at a thrift shop but when it comes to food, you guys know I don’t compromise.

Super Fast Dessert!

I will say that I had been eating organic chia AND ground flax every day but never noticed any difference – I just ate it because I knew it was good for me. When I got a sample of Mila, I was given no info other than the basics – that it’s a whole, raw, super-food.  I ate it for three weeks and noticed better energy and digestion and contacted my friend Megan (who also happens to be my mom’s nurse practitioner at her neurologist and a PhD) to get more.

Of course, I had to ask all about where it is grown, the conditions, and farming practices.  Each crop is cleaned and tested for the highest fiber content and Omega3s and then it is cold pressed and opened by slicing it to make it more bio available.  Mila has 3000 mg Omega3s per scoop! You can eat regular chia whole – but slicing it open preserves the oils and helps your body absorb the nutrients. 
If you want to try some just click HERE and try it out.  Please let me know what you think!

Tropical Crumble
Tropical Mila Crumble
Inspired by Grains of Paradise
Serves 6
Vegan and Gluten Free
1 mango, peeled and seeded
1 orange, peeled
1/2 banana
1 cup cubed fresh pineapple
1/4 cup shredded unsweet coconut
1 tsp vanilla extract
Dash of salt
4 Medjool dates, seeded and chopped
1/2 cup oat groats (you can use oatmeal but it won’t be as crunchy)
2 scoops Mila (4 Tbsp)
1/4 cup shredded coconut
1 Tbsp virgin coconut oil
Dash of salt
1. Preheat broiler to high.  Blend mango through vanilla in a Magic Bullet or food processor.  Pour into 9×9 baking dish that has been prepared with cooking spray (I used coconut).
2. Pulse the crumble ingredients together and pour evenly top of the fruit mixture.  Broil 2 to 3 minutes or until browned and crunchy.

p.s. Here are some photos I had to throw in.  My 3 year old daughter took these.  Not bad!

Nutrition Facts 
6 Servings
Amount Per Serving

Calories 181.8
Total Fat 7.2 g
Saturated Fat 5.0 g
Polyunsaturated Fat 0.9 g
Monounsaturated Fat 0.5 g
Cholesterol 0.0 mg
Sodium 54.5 mg
Potassium 202.2 mg
Total Carbohydrate 28.2 g
Dietary Fiber 4.8 g
Sugars 14.3 g
Protein 2.8 g

Vitamin A 6.2 % 
Vitamin B-6 7.2 %
Vitamin C 38.3 %
Vitamin E 2.4 %
Calcium 3.4 %
Copper 4.8 %
Folate 3.8 %
Iron 5.0 %
Magnesium 3.4 %
Manganese 25.3 %
Niacin 2.4 %
Pantothenic Acid 1.9 %
Phosphorus 3.2 %
Riboflavin 2.9 %
Selenium 1.0 %
Thiamin 4.3 %
Zinc 0.5 %

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

Nutrition Facts
Info on 4 servings in case you’re hungry!
Amount Per Serving

Calories 272.7
Total Fat 10.9 g
Saturated Fat 7.5 g
Polyunsaturated Fat 1.4 g
Monounsaturated Fat 0.8 g
Cholesterol 0.0 mg
Sodium 81.8 mg
Potassium 303.4 mg
Total Carbohydrate 42.4 g
Dietary Fiber 7.2 g
Sugars 21.5 g
Protein 4.2 g

Vitamin A 9.3 %
Vitamin B-6 10.8 %
Vitamin C 57.4 %
Vitamin E 3.7 %
Calcium 5.2 %
Copper 7.2 %
Folate 5.8 %
Iron 7.5 %
Magnesium 5.1 %
Manganese 37.9 %
Niacin 3.6 %
Pantothenic Acid 2.9 %
Phosphorus 4.7 %
Riboflavin 4.3 %
Selenium 1.5 %
Thiamin 6.5 %
Zinc 0.8 %

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

Feb 262012
What else can I cover in chocolate, peanut butter and bananas?
I think I’ve got a problem.
Peanut Butter Cup Toast
Peanut Butter Cup Toast
Serves 1


1 slice sesame Ezekiel Bread
1 Tbsp chocolate hazelnut butter, Justin’s
1 Tbsp natural chunky peanut butter (or smooth)
1/2 banana
Sprinkle of ground flax
Sprinkle of Mila

Directions (Kind of embarrassed to even post this.)

1. Toast bread; spread with hazelnut and peanut butters; top with banana, flax and Mila.

Nutrition Information
Per Serving

Calories 320.2
Total Fat 17.0 g
Cholesterol 0.0 mg
Sodium 120.5 mg
Carbs 35.6 g
Fiber 5.9 g
Sugars 9.7 g

Feb 162012
Baked Monkey Oats
Baked oats are so satisfying that I made it again this morning. This recipe is very similar to the last but uses fresh bananas……next time I might put a bit of ground flax seed on top as well. YUM!
The nutrition info below is listed for either one or two servings, depending on how hungry you are.
Or you could do like I did and eat all the bananas and nut butters off the top first and then be too full to eat the rest of the oatmeal.
Baked Monkey Oats

Baked Monkey Oats

Baked Monkey Oats
Serves 1 to 2
Vegan, Gluten Free, Dairy Free


1/2 c gluten free rolled oats, such as Bob’s Red Mill
Dash to 1/8 tsp sea salt
½ tsp alcohol free vanilla extract
1 c unsweet vanilla almond milk (or dairy free milk of choice)
½ Tbsp Peanut Butter
½ Tbsp Justin’s Chocolate Hazelnut Butter
1 Tbsp Maple Syrup, or other sweetener of choice (Optional but not used in this recipe)
1/2 banana, sliced


1. Preheat oven to 350. Mix dry ingredients in a small ramekin; pour in almond milk and vanilla extract.

2. Bake about 40 minutes and top with peanut butter, hazelnut butter and bananas.

Nutrition Facts

1 Serving
Amount Per Serving

Calories 315.3
Total Fat 12.8 g
Saturated Fat 0.8 g
Polyunsaturated Fat 0.1 g
Monounsaturated Fat 0.1 g
Cholesterol 0.0 mg
Sodium 355.8 mg
Potassium 426.8 mg
Total Carbohydrate 44.6 g
Dietary Fiber 8.1 g
Sugars 9.3 g
Protein 9.6 g

Nutrition Facts
2 Servings
Amount Per Serving

Calories 157.7
Total Fat 6.4 g
Saturated Fat 0.4 g
Polyunsaturated Fat 0.0 g
Monounsaturated Fat 0.0 g
Cholesterol 0.0 mg
Sodium 177.9 mg
Potassium 213.4 mg
Total Carbohydrate 22.3 g
Dietary Fiber 4.1 g
Sugars 4.7 g
Protein 4.8 g

Aug 312011
Did I mention that I made my own birthday cake for my birthday last weekend?
I figured eh…why not?  I wanted to try out a new recipe and I could make exactly what I was craving.
Coconut, banana and chocolate.

I can’t think of a better mix of flavors. 
It was so good I wrote my cake a little love letter. 
Oh Coconut-Banana Ice Cake with Chocolate Pecan Crust, how do I love the?
Let me count the ways.
1) You are sweet and creamy and luscious.
2) You are so easy to prepare even a 3-year-old can help.
3) You don’t involve any baking and opening of the oven door so you don’t crack (or other cheesecake techniques that always seem to elude me.)
5) Your crust is so nutty and chocolately delicious.
6) You contain no belly busting sugar or animal products but are still so rich and divine.
7) You have 0 grams cholesterol and so many less calories than regular cheesecake but are just as delicious.
8) You have fiber, protein and tons of vitamins and minerals from the healthy and minimally processed ingredients.
Ok, ok so I am not the best at love letters.
Tell me. What is your idea of the perfect birthday cake?  

Coconut-Banana Ice Cake with Chocolate Pecan Crust

Inspiration from Taste Space and My New Roots
Vegan, Gluten Free
Serves 10


1/2 cup raw pecans, toasted for a few minutes in a skillet over medium heat.
2/3 cup soft Medjool dates, pits removed
1/4 cup cocoa nibs (or dark chocolate chips for non-vegan)
1/4 cup finely shredded coconut, Lets Do Organic
1/4 tsp fine sea salt

1 ½ cups raw cashews, soaked for at least 5 hours, overnight is best
Juice of 2 lemons
2 tsp alcohol-free vanilla extract, divided
1/3 cup coconut oil, melted
1/3 cup agave (or honey for non-vegans)  
1 cup mashed ripe banana (about 3 super ripe)
1/3 cup shredded coconut, Let’s Do Organic 


1. Place pecans, dates, coconut and chips in a food processor with sea salt and pulse to chop until they are just combined and stick together nicely.  Press into a small spring form pan (7 or 8 inch) or anything similar sized that can be frozen, (such as the microwave steamer I found and covered in plastic wrap.)

2. Heat agave or honey and coconut oil in a small saucepan over low heat until coconut oil melts, stirring frequently.  

3. In a Vitamix or food processor mix the soaked cashews, lemon juice, 1 tsp vanilla and melted coconut oil-agave mixture; process on high for several minutes until VERY smooth.

4. Pour about 3/4 of the mixture (does not have to be exact) out onto the crust and spread with a spoon or spatula.  Place into the freezer while you work on the next step.  

5.  Add the bananas, second 1 tsp vanilla and coconut to the remaining 1/4 mixture in the Vitamix or food processor; process or blend again on high until very smooth.  Remove cake from freezer and pour banana layer over the first cashew layer.  Place back into freezer until well frozen. Cover well with plastic wrap until ready to serve to prevent freezer burn.

6. Remove from freezer and place in refrigerator for 1 hour or at room temperature for just over 30 minutes prior to serving.  Cut slices with a knife run under hot water.  Rewrap any leftovers and place back in freezer.  

Estimated Nutrition Facts

10 Servings
Amount Per Serving

Calories 379.8
Total Fat 26.8 g
Saturated Fat 12.6 g
Polyunsaturated Fat 1.3 g
Monounsaturated Fat 2.6 g
Cholesterol 0.0 mg
Sodium 61.9 mg
Potassium 218.7 mg
Total Carbohydrate 34.6 g
Dietary Fiber 5.8 g
Sugars 22.9 g
Protein 4.7 g

Vitamin A 0.6 %
Vitamin B-12 0.0 %
Vitamin B-6 10.4 %
Vitamin C 12.1 %
Vitamin D 0.0 %
Vitamin E 1.7 %
Calcium 1.1 %
Copper 6.1 %
Folate 2.5 %
Iron 2.4 %
Magnesium 5.0 %
Manganese 16.2 %
Niacin 1.8 %
Pantothenic Acid 1.9 %
Phosphorus 2.7 %
Riboflavin 2.9 %
Selenium 1.3 %
Thiamin 3.8 %
Zinc 2.3 %

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

Jun 302010
Recently I discovered Clean Eating Magazine.  I love the fresh ingredients, colorful photos, easy to read recipes and nutrition information for each.  
I’m in trouble….another food magazine to love.
But you will be proud of me.  Instead of hoarding the magazines until it becomes unbearable and we have to drop them all off at the local home for the elderly (don’t worry we still drop off the National Geographics), I have begun the process of cutting out the recipes I want to try and placing them in a three ring binder.
This was one that made the cut. After making it, I now know why.  The sweet banana really stood out against the spicy jalapeno and chili powder.  It literally took me 15 minutes to make this one from start to finish. 
Their recipe called for six tilapia fillets so two would be left over to go with the extra salsa; however, I’ll had to come up with another round two recipe (which will be posted later) as I only bought four fillets.  I also forgot to put the tsp of chili powder in the salad but it was still so good even Chris ate it and he’s not big on dishes with fruit in them.
This one is a definite keeper and I highly suggest checking out Clean Eating Magazine for yourself!

Chili Rubbed Tilapia with Banana Black Bean Salad
Altered from Clean Eating Magazine’s Grilled Tilapia with Banana Black-Bean Salad


4 tilapia fillets
1 tsp chili powder
Kosher salt and fresh ground pepper, to taste
Cooking Spray

Salad (This can be made while fish is cooking or in advance.)

1 can black beans, rinsed and drained
2 bananas, peeled and chopped
2 jalapenos, seeded and diced
1/2 red onion, diced
1 bunch fresh cilantro, chopped
Kosher salt and fresh ground pepper


1. Heat a large skillet over medium high heat and spray with cooking spray.

2. Season fish with chili powder, salt and pepper and place in pan.  Cook each side for three to four minutes or until fish is cooked through.

3. Mix salad ingredients.

4. Top each piece of fish with 2/3 cup salad mixture. 

**There will be some salad mixture left over for use in a round two recipe.

Jun 142010
 I recently came across a brilliant post by Gena at Choosing Raw for banana soft serve via the blog Iowa Girl Eats and went home to try it that night.  I was dying for some chocolate so I added a bit of sugar free hot fudge and next time I’m going to try some PB2.
Chocolate Banana “Ice Cream”
(Altered from Gena’s Banana Soft Serve)
(Without fudge: Gluten, Dairy, Egg, Nut, Soy Free)
Serves 1
*2 WW Pts plus any mix ins


1 frozen banana
1 tsp vanilla extract
Hot fudge (optional)


1. Blend banana, stevia and cocoa powder in a snall food processor until a soft serve consistency is created.  (It will take about 5 minutes or so.  You will need to stop and scrape down the sides periodically.)

**Note: be sure to peel the bananas before you freeze them.