Tag Archives : Coconut


Sugar Free Oats with Nut Butter and Coconut Oil

Stick-to-your-ribs filling, my all natural and sugar free oats with nut butter and coconut oil are full of healthy fats, fiber, zero cholesterol and only 3 grams sugar. A perfectly delicious way to start your day! My Nana always told me white sugar and white flour is the devil. Back over thirty years ago she […]

Sugar Free Oatmeal

Spicy Sweet Mango Lentils

Spicy Sweet Potato & Mango Lentils with Chili Sauce

One bite of my Spicy Sweet Potato & Mango Lentils with Chili Sauce will have your taste buds dancing. Layers of flavor create balance in this dish; aromatic, fresh ginger, cooling coconut milk, sweet mango, a little heat from the chili sauce, and salty, savory miso ~ all tied together in a neat bow by Ume Plum vinegar. […]


Ultra Creamy Coconut Curry Soup with Kale and Butternut

Meet your new best friend……Fat.  Flavorful curry, creamy coconut milk and ultra rich coconut oil make this a satisfying soup for any time of year.  Though butternut squash from KyV Farm is not in season right now in Florida – those little buttery squashes waited patiently on the counter for weeks until I was ready […]

Coconut Curry Soup

Coconut Berry Crumble

Coconut Berry Crisp – On The Grill!

 It’s gettin’ hot in here. So heat up the grill instead of the oven! (Although feel free to use the oven too – I tried both ways and they both work well.) This was the dessert I made TWICE over the memorial day weekend.  Fruit crumbles and crisps are probably my favorite dessert because they are […]


Simple Lemon Garlic Green Beans with Crispy Onions

Ready to get a little crazy? How about THIS instead of your same old green bean casserole? Fresh green beans, Meyer lemon from the tree out front, a hint of aromatic garlic and some crispy onions – what is not to love? According to one of my favorite websites, World’s Healthiest Foods, green beans are […]

The Flavor Bible

Walnut Loaf

Coconut Pumpkin Cheesecake Pie – Vegan and No Baking!

Last Thanksgiving was my first plant based Thanksgiving experience.  Before the holiday I was a bit nervous.  No turkey? At Thanksgiving?  That can’t possible. But then I made this walnut loaf with all those comforting poultry seasonings.  And you know what?  I liked it even better.  It was moist, flavorful, made great left-overs, was delicious in sandwiches […]


Crisp Fruited Salad with Maple-Yogurt Dressing

You don’t eat meat or dairy?  What DO you eat?  Even though it has now been about a year, I am still asked this question regularly. Folks still think that when animal food are cut out, that there is nothing to eat or whatever is left is cardboard! Does this salad look like cardboard?  Heck […]

Pear Apple Salad 031a003

Confetti Breakfast Quinoa with Coconut Peanut Butter and Honey

Quinoa, (pronounced “KEEN-wah”) is quite the impostor.  It looks and acts like a grain but it is actually a tiny little seed – and is therefore an awesome source of protein.   Sneaky.   Confetti Breakfast Quinoa with Coconut Peanut Butter and Honey For vegetarians and meat eaters alike, quinoa makes a great alternative to rice, […]


Breakfast Oatmeal Cupcakes

Oatmeal for breakfast is one of my favorite things – but sometimes plain old oats can be a bit boring.  To make it more exciting I turned it into a cupcake with Justin’s Chocolate Almond Butter “frosting”.  If you have kids, this is a fun way to get them to eat their oatmeal!  For people with various nut allergies, […]


Indian Spiced Beet and Carrot “Fries”

There is something about the Indian spice blend, garam masala that is so warm and inviting.  Cloves, nutmeg, star anise and cumin are a few of the sweet aromatics that make up this medley.  When I thought of what I wanted to do with the golden beets I got from my farm, roasting came to mind.  Pairing […]