Recipes

Fresh Mango Sorbet

This sorbet is  simple to prepare and easy to savor. With no sugar added (except what is in the soymilk), this is a healthy vegan treat that everyone is sure to love. For the fresh mango sorbet, you will need:

  1. 1 1/2 cups frozen mango chunks
  2. 1/2 cup soymilk
  3. 1 tablespoon lucuma powder

Place all ingredients in a blender and blend until smooth and creamy. Serves: 2

fresh mango sorbet
Spicy Red Lentil Dahl

I absolutely love Indian food and am trying to experiment a bit more with this country’s rich food traditions. Since I am in travel mode these days, my spice rack is limited. Here is my take on an old favorite. For the spicy red lentil dahl, you will need:

Ingredients:

  1. 1/2 cup red lentils
  2. 1 cup vegetable broth
  3. 1 tbsp. coconut oil
  4. 1/2 cup onions, chopped
  5. 1 clove garlic, chopped
  6. 1 tbsp. jalapeno pepper (chopped)
  7. 1 tbsp. ginger root (chopped)
  8. 1/4 cup coconut milk
  9. 2 tbsp fresh cilantro (chopped)
  10. pinch of salt and dash of pepper
  11. 1/4 tsp. ground coriander
  12. 1/4 tsp. ground cardamom
  13. 1/4 tsp. crushed red pepper flakes
  14. 1/4 tsp. curry powder
  15. 1 tsp. lime juice

Serves: 2

Directions:

  1. Bring broth and lentils to a boil in pot over high heat. Reduce heat to medium-low, partly cover and simmer 10 minutes, or until lentils are tender. Cover, and remove from heat.
  2. Heat oil in skillet over medium heat. Add onion, garlic and jalapeño pepper. Sauté 5 minutes. Add all spices, cook 3 more minutes, stirring as you cook. Add tomatoes, and cook 3 minutes. Add coconut milk and lentils, and cook 3 minutes more.
  3. Season to taste with salt and pepper. Stir in the lime juice and garnish with cilantro. Serve with Indian naan bread and farm fresh tomatoes.
spicy red lentil dahl
creamy sapote-lucuma smoothie
Our neighbor has an orchard near South Point and gave us a few sapote fruits to try. I thought, why not pair one exotic fruit with another exotic sweetener-lucuma powder. Lucuma powder comes from the exotic Peruvian lucuma fruit. I recently purchased the powder at our local health food store, Island Naturals and have to say, I love it. I haven’t done the nutritional research yet, but I’m guessing organic lucuma powder is a safe bet. This smoothie turned out to be sweet enough for a dessert. However, we enjoyed it for a midday snack!

Ingredients:

  1. 1 1/2 cup frozen sapote chunks
  2. 1/2 banana
  3. 1 1/2 cups rice milk
  4. 1 tbsp. lucuma powder
  5. 1 tbsp. flaxseed
  6. dash of cinnamon
  7. 1/2 tsp. vanilla extract
creamy sapote-lucuma smoothie
An Indian Curry

This is such an easy curry to make and so satisfying. This particular recipe serves 2.

Ingredients:

  1. 1 tbsp. sesame oil
  2. 1/2 cup onion, chopped
  3. 1 large clove garlic
  4. 1 small jalapeno pepper, chopped
  5. 1 1/2 cups coconut milk
  6. 1/2 cup vegetable broth
  7. 2 carrots, chopped
  8. 1/2 cup broccoli, chopped
  9. 1 cup mushrooms, chopped
  10. 1 tsp curry powder
  11. 1/2 tsp. red pepper flakes

Directions:

In a large stockpot, heat sesame oil over medium heat and saute onion, garlic and jalapeno for 5 minutes or so. Next, add the coconut milk, vegetable broth, and  carrots. Bring to a boil. Reduce heat to a simmer and add broccoli, mushrooms, curry powder and red pepper flakes. Let cook for 10 minutes. Serve alone or over brown basmati rice.

Bon appetit!

an Indian curry
Coco Berry Smoothie
coco-berry smoothie

Fun Smoothie Ingredient Facts:

  • Berries are a great source of antioxidants which inactivate free radicals (unsuitable oxygen molecules that damage cells.)
  • Orange juice is high in vitamin C.
  • Coconut water is almost identical in composition to human blood plasma.
  • Spirulina has a high protein content, many vitamins and minerals and essential fatty acids, among others.
  • Flaxseed are high in fiber and contain omega-3 essential fatty acids, protein, B vitamins, magnesium, zinc and potassium.
  • Stevia is a natural sweetener and has little effect on blood glucose ( a very good thing.)

Drink this smoothie in the morning to start your day with a bang…serves 1 or 2, depending.

In a blender, blend:

  1. 1 1/2 cups organic frozen mixed berries
  2. 1 cup freshly squeezed orange juice
  3. 1 cup coconut water
  4. 1 tsp. spirulina powder
  5. 1 tsp. flaxseed
  6. stevia, to taste

Creamy Vegan Shiitake Soup

Shiitake mushrooms are full of amazing health benefits. I was a little curious as to what I would do with this 6 oz. container of dried shiitake slices I picked up from Costco. After trying this simple and delicious soup, I have a feeling the possibilities will be endless! For the creamy vegan shiitake soup, you will need:

Ingredients:

  1. 3 cups water
  2. 1 cup dried shiitakes
  3. 1 1/2-inch piece of ginger root, minced
  4. 1 clove garlic, minced
  5. 1 cup coconut milk
  6. 1-2 tbsp. Bragg’s Amino Acids

Directions:

In a stockpot, bring water and mushrooms to a boil, then let simmer. Add ginger and garlic. Cook on low for 20 minutes. Add coconut milk and liquid aminos. Let soup cool and transfer in two batches to a blender. Blend until creamy. Serve in your favorite soup bowls and enjoy. You will love this one!

Serves: 2

creamy vegan shiitake soup

Vegan & oil-free sunset beach muffins

Pack your bags and head to the beach with these tropical treats. Don’t forget to bring plenty of water and your sunscreen! Here in Kohala, the sun is bright and unforgiving!

Mix Dry Ingredients:

  1. 3 cups flour (you choose your favorite!)
  2. 2 tsp. baking soda
  3. 1 cup sweetened coconut flakes
  4. 1/2 tsp. cinnamon
  5. 1/4 tsp. sea salt
  6. 1/2 cup raw sugar
sunset beach muffins

Mix Wet Ingredients:

  1. 1 cup pineapple juice
  2. 1/2 cup freshly squeezed orange juice
  3. 1 cup papaya, mashed
  4. 1/2 cup pineapple chunks
  5. 1/2 tsp. vanilla
  6. 1/4 tsp. orange zest

Combine all ingredients (and oil or line your muffin pan) & bake at 350 degrees for 10-15 minutes (perhaps longer depending upon the size of your muffins.)


Quinoa Tabouleh

Quinoa is one of those grains you should incorporate into your diet if you haven’t already. With its delicate, nutty flavor it is high in protein, lysine and other amino acids. A good source of calcium, iron, phosphorus, a variety of B vitamins and vitamin E, this ancient staple of the Incas is a superfood! For the quinoa tabouleh you will need:

quinoa tabouleh

  1. 1 cup dried quinoa
  2. 2 cups water
  3. 1/2 cup onion, chopped
  4. 2 cloves garlic, minced
  5. 2-3 Roma tomatoes
  6. 1 small cucumber, chopped
  7. 1/2 cup Kalamata olives, chopped
  8. 3/4 cup fresh mint leaves, chopped
  9. 1/4 cup freshly squeezed lemon juice
  10. extra-virgin olive oil, to taste
  11. sea salt & pepper, to taste

Directions:

Bring the quinoa and 2 cups water to boil. Turn the heat to low and let simmer for 15-20 minutes. Prepare all other ingredients, and when the quinoa is finished, combine quinoa, onions, garlic, tomatoes, cucumbers, olives, mint leaves and salt & pepper in a large serving bowl. When you are ready to eat, drizzle salad with olive oil and lemon juice.

Serves: 4-6

Bon Appetit!

quinoa tabouleh


Tropical vegan chocolate mousse

This is a really simply dessert and quite healthy too. It’s also very rich, so a little goes a long way.

vegan chocolate mousse

Ingredients:

  1. 1 cup mango chunks
  2. 1/2 cup avocado chunks
  3. 1/2 cup unsweetened cocoa powder
  4. 2 tsp. espresso
  5. 2 tsp. rum
  6. 1/2 tsp. vanilla extract
  7. 1-2 tbsp. brown sugar

Blend all the ingredients in a blender, adding a little water if need be.  Scoop onto plates and garnish with a mac nut. Enjoy!

Serves: 2-4

vegan chocolate mousse


Hawaiian papaya salad kayaks

papaya kayak

When buying papayas, look for fruits that have a yellowish rind with little or no spots or bruises.  Pair this recipe with just about anything…rice, quinoa, chips and salsa, a more traditional salad-or let it stand alone as a light meal. It’s essential to include a good percentage of raw foods in your diet and this is an excellent recipe with which to start.

Ingredients:

  1. 3 ripe papayas, divided
  2. 1 cup avocado, diced
  3. 1/3 cup raw macadamia nuts, chopped
  4. 1 tbsp. parsley, mint or cilantro, minced
  5. 3 tbsp. lime juice
  6. 2 tbsp. onion, chopped
  7. 1 cup arugula, romaine or any other salad green, chopped
  8. salt and pepper to taste
papaya kayaks

Directions:

Halve 2 papayas and scoop out seeds. Set halves aside. Peel remaining papaya, then halve and scoop out seeds. Cut peeled papaya halves into 1/2-inch dice, and place in medium bowl. Add avocado chunks, macadamia nuts, parsley, lime juice, and onion to diced papayas in bowl, and toss to combine. Season with salt and pepper. Fold in arugula. Fill papaya halves with salad, and serve immediately.

papaya kayaks

Hawaiian mashed sweet potatoes

Sweet potatoes are one of the healthiest staples around. I urge everyone to eat sweet potatoes regularly! For the Hawaiian mashed sweet potatoes, you will need:

  1. 2 sweet potatoes, baked
  2. 1 tsp. fresh ginger root, minced
  3. 2 tbsp. freshly squeezed orange juice
  4. 2 tbsp. coconut milk
  5. 1/4 cup macadamia nuts, chopped
  6. 1 tbsp. coconut shreds
  7. dash of cinnamon
  8. dash of cardamon (optional)

Mix all ingredients in a large bowl and serve!

Hawaiian mashed sweet potatoes


Green beans tropicales

Last Sunday we purchased a lb. of organic green beans at the Captain Cook farmer’s market. It was time to put them to good use!

Ingredients:

  1. 1 lb. farm fresh green beans, ends trimmed
  2. 1 large clove garlic, sliced thin
  3. 1 1/2-inch piece ginger root, minced
  4. 1 tbsp. coconut oil
  5. 1/4 cup macadamia nuts, chopped
  6. 1/2 cup pineapple chunks
  7. 1 tbsp. organic shoyu
  8. juice of 1/2 lime
  9. 1 tsp. lime zest
  10. 1 tbsp. sesame seeds
  11. small handful organic unsweetened coconut shreds

Directions:

In a large stock pot, steam the green beans. In a sauté pan, heat coconut oil on medium heat. Add garlic and ginger and cook for 3 minutes. Next add pineapple and macadamia nuts and cook for another three minutes. Turn heat to low and add shoyu, lime juice and lime zest. Turn heat off. Don’t forget about your green beans! Time to drain them!  In a large serving bowl add the tropical mixture to the green beans and garnish with sesame seeds, coconut shreds and salt and pepper. For added spice,  a dash of your favorite dried chile pepper will up the heat a notch!

Buon appetito!


Coco-papaya tonic

coco-papaya tonic

This tonic is full of healing properties. Coconut water is a super-healthy electrolyte drink containing potassium, calcium and magnesium. According to the Journal of Clinical Hypertension, people with high blood pressure often suffer from low levels of potassium in their diet. Drinking coconut water regularly can significantly cut your risk of hypertension.

Blend the following ingredients:

  1. 1/2 frozen banana
  2. 1 cup frozen papaya chunks
  3. 1/2 cup coconut meat
  4. 1 cup coconut water

Serves: 1-2

coco-papaya tonic

Tropical Vegan Beet Borscht

Served piping hot or cool as a cucumber this spicy & tropical take on the traditional beet borscht is great served as a starter or an entrée. We enjoyed it as a full meal with a piece of macadamia nut tea bread (coming soon).

Ingredients:

  1. 2 cups beets, quartered
  2. 2 cups carrots, chopped into 1/2-inch pieces
  3. 1 1/2 cups onion, diced
  4. 1 tbsp. ginger, minced
  5. 2 cloves garlic, minced
  6. 1 chile pepper, seeded and minced
  7. 2 cups vegetable stock
  8. 1 1/2 cups coconut milk
  9. 2 cups water

Directions:

Place all ingredients in a stock pot and bring to a boil. Turn heat to low and simmer for 30 minutes. Let the soup cool and proceed to transfer to a blender in batches. When all the soup is blended, pour it back into the stock pot to re-heat (if serving hot) or let chill in refrigerator until you are ready to serve. The great thing about making soups is that they are easy to freeze and serve later. I still have half the batch in my little freezer, waiting to be eaten when the mood strikes.

Bon appetit!

Coco-Papaya Tonic

This tonic is full of healing properties. Coconut water is a super-healthy electrolyte drink containing potassium, calcium and magnesium. According to the Journal of Clinical Hypertension, people with high blood pressure often suffer from low levels of potassium in their diet. Drinking coconut water regularly can significantly cut your risk of hypertension.

Blend the following ingredients:

  1. 1/2 frozen banana
  2. 1 cup frozen papaya chunks
  3. 1/2 cup coconut meat
  4. 1 cup coconut water

Serves: 1-2

Chilled & Curried Mango Soup

Mango is a shining star in the beta carotene and potassium realm. The perfect fruit to replenish energy after heavy physical exercise like jogging or working out, it scores high in magnesium, vitamin C and offers impressive numbers for vitamins B1, B2, B3, and B6. For the chilled and curried mango soup, you will need:

Ingredients:

  1. 3 ripe mangos
  2. 2 ½ cups vegetable broth
  3. 1 cup coconut milk
  4. 1 ½ tbsp. lemon juice
  5. ½ tsp. curry powder
  6. 2 cups cooked basmati rice

In a blender or food processor, combine all ingredients until smooth. Transfer to a covered container and refrigerate for at least 2 hours. Serve chilled over basmati rice.

chilled & curried mango soup

Lilikoi Rum Punch

Look what happened to be waiting for us at the Sunday farmer’s market…a giant lilikoi! The asking price-$5. This rather large passion fruit yielded a mere 1 cup of juice, so I will probably not be buying this particular fruit again. On the bright side, I did come up with a simple and satisfying drink for a lazy Sunday afternoon.

For the Lilikoi Rum Punch you will need:

  1. 1 jigger rum
  2. 1 cup lilikoi (passion fruit) juice
  3. 1/4 cup Perrier (or whatever your choice of bubbly water)
  4. mint sprigs to garnish (optional)
giant lilikoi

lilikoi rum punch

Tofu Scramble Lettuce Wraps, Italian Style

Every once in a while, I like to make a tofu scramble for breakfast. By playing around with various spices and condiments, the possibilities to suit your palate are endless. Tofu scrambles are an excellent way to start your day with a protein-rich breakfast while remaining easy and quick to prepare. For this particular tofu scramble, you will need:

  1. 1 tbsp. olive oil, extra-virgin
  2. 1 cup leeks, thinly sliced
  3. 2 cloves garlic, minced
  4. 1 lb firm tofu, crumbled into small pieces
  5. 1/2 cup tomato, diced
  6. 2 tsp. nutritional yeast
  7. 1 tbsp. organic shoyu (soy sauce)
  8. 1 tbsp. fresh basil, chopped
  9. 2 tsp. fresh parsley, chopped
  10. sea salt, and black pepper to taste
  11. 4 lettuce leaves, rinsed and set aside on plates.

Directions: Place oil in a sauté pan on medium heat. Add leeks and garlic. Cook for 5 minutes. Add crumbled tofu. Cook for another 5 minutes, stirring often. Add remaining ingredients (except fresh herbs), continuing to stir for another 5 minutes. Incorporate fresh herbs. Remove pan from heat and dish the tofu scramble into lettuce leaves. Eat with your hands!

Ginger-Mint Mojito Sundowner

Lately, I’ve not been one for drinking spirits. I’m not sure why, maybe because I’m getting older and those college days in New Orleans have indelibly left their mark…or perhaps because life on the Island is a better relaxant than any kind of alcohol. Maybe because I enjoy a good glass of red wine more than anything else. Those days might be over!

For the ginger-mint mojito sundowner (or in my case, nightcap), you will need:

  1. 1/4 cup fresh lime juice
  2. 1/3 cup rum
  3. 10 fresh mint leaves
  4. 1-2 tsp. ginger root, peeled and minced
  5. 1 tbsp. brown sugar
  6. 1/2 cup pellegrino

serves: 1-2 Place these ingredients into a bowl and mash them with a spoon. Let the potion sit for 20 minutes. Fill your glass  with as many ice cubes as you see fit and strain the rum mixture into your glass along with 1/2 cup pellegrino. Garnish with mint sprigs. Share with a friend and savor while you watch the sunset!

Tropical Sunrise Smoothie

I absolutely adore making smoothies-especially in this tropical paradise where fruits are everywhere and cooling foods so appealing. To make a good smoothie, all you need is a decent blender and fresh ingredients. For the tropical sunrise smoothie, you will need:
  1. 1 cup freshly squeezed orange juice
  2. 1 large frozen banana or 2 small ones
  3. 1 cup frozen papaya chunks
  4. 2 tsp. flax seeds
  5. 1 tbsp. coconut, shredded
  6. 1 cup rice or almond milk

serves: 2 Blend all ingredients in a blender and sip ’til you have a lazy tropical smile on your face!

Tropical Carrot-Leek Soup

This soup is so yummy, I am keeping it on the list of reliable dishes. It’s casual enough for a week night but can be dressed up for a dinner party. It goes like this:

Ingredients:

  1. 2 cups vegetable broth
  2. 1-1 1/2 cups coconut milk
  3. 2 cups leeks, thinly sliced
  4. 1-2 tsp. fresh ginger root, peeled and minced
  5. 1 clove garlic, minced
  6. 1 tbsp. Thai red curry paste
  7. 2 cups carrots, chopped into 1/2-inch rounds
  8. fresh herbs for garnish (I used cilantro, basil and chives)
  9. handful of raw cashews (optional)

Directions:

In a medium saucepan, bring broth, coconut milk, leeks, ginger, garlic and carrots to a boil. Cover and reduce heat to low. Let simmer for 20 minutes. Stir in Thai red curry paste and continue cooking for 5 minutes. Remove from heat and let cool slightly. Transfer in batches to a blender and blend until soup is smooth and creamy. Serve in your favorite bowls and garnish with fresh herbs and raw cashews.

Vegan Chocolate Cupcakes w/avocado-lime frosting aka “Oscar the Grouch” cupcakes

These little cupcakes (which I baked in the mini-muffin tin) remind me of a particular Italian chocolate cookie that my mom, sisters and I used to make every Christmas. The recipe was passed down from my Italian grandmother and while I had no intention of duplicating the original Italian recipe, the similarities in these vegan cupcakes are a rather pleasant surprise.

dry ingredients:

  1. 1 cup whole wheat flour
  2. 1 cup all-purpose flour
  3. 1 cup cocoa powder
  4. 1/2 cup sugar
  5. 1/2 tsp. baking soda
  6. 1/8 tsp. cinnamon (optional)
  7. 1/4 tsp. sea salt (optional)
  8. 1/8 tsp. coriander (optional)

Wet ingredients:

  1. 1/2 cup hot water
  2. 3 tbsp. applesauce
  3. 2 dates, seeded
  4. 2 tsp. flaxseeds (ground)
  5. 2 tsp. vanilla extract
  6. 1 cup tea (I used a macadamia nut tea, but any tea will do)

Directions:

Preheat the oven to 350 degrees and make your cup of tea. Place the dry ingredients in a large mixing bowl and combine thouroughly. Place wet ingredients in a blender and blend until smooth. Mix all ingredients together. Oil or line your muffin tin. Scoop batter into tin and bake in the oven for 10-15 minutes, depending upon the size of your cupcakes. Allow to cool and then top with avocado-lime frosting if you wish. If you’d like to skip the frosting, try a topping of: almond butter, peanut butter, berry jam or nothing at all!

For the avocado lime frosting:

  1. 1 ripe avocado, peeled and seeded
  2. juice of 1/2 lime
  3. 1/8 cup honey or agave nectar
  4. 1/8 cup vegan butter

Whip all ingredients in a bowl until smooth and creamy. Cover and place in the refrigerator. Let cool for at least 1/2 hour before topping the frosting onto cupcakes.

Leftover Almond Mylk Biscuits

Now that you have about 1/2 cup almond “mush” leftover from your almond mylk-making foray, place the mush into a large mixing bowl. Add 2 cups flour (any kind, your choice), 1 1/4 tsp. baking soda and 1/2 tsp. salt. Mix these ingredients together.

In a 2nd bowl, combine 1/8 cup honey, 1/8 cup almond butter, 1 tsp. vanilla extract, 1/4 cup rice milk, 1 tsp. toasted sesame oil and 1/8 tsp. cinnamon.

Mix wet ingredients with dry ingredients and there you have your dough! Oil a baking sheet and pre-heat the oven to 350 degrees. Form your cookies into whatever shape you prefer, perhaps placing an almond in the center of each one and bake until the edges are a golden brown.

We’ve been enjoying these biscuits for breakfast with a dollop of Earth Balance vegan butter, organic wild blueberry conserve and a cup of mate tea.

DIY Almond Mylk

The concept of the human consumption of cow’s milk is old news…a tired and worn-out idea. Cow’s milk is designed to take an 80 pound calf and turn him into a 300 pound heifer in 3 months. Almond mylk has more nutrition than cow’s milk and is easier for the human body to absorb. Sprouted almonds are a great source of protein and amino acids.

You will need:

  1. 3 dates, seeded
  2. 3 cups filtered water
  3. 1/2 cup sprouted almonds

Directions:

Place the dates in a bowl and cover with water. Soak for one hour. Transfer the dates and their soaking water into a blender, add the almonds, and blend until smooth. Strain through a wire-mesh strainer (or whatever you have on hand) and serve. This will make about 1 1/4 cups. Save the almond pulp for the almond biscuit-cookies up next!

Spicy Cabbage Radish Slaw
This is a super healthy dish that makes an excellent meal in itself by adding your favorite bean (ie. garbanzo, adzuki, kidney). Today I’ve made it as a simple side dish to accompany whatever else comes along later in the evening for dinner. I’ve never been enamored by radishes, but in this recipe the mild radish taste is enhanced by the herbs and spiciness of the jalapeno. I hope you will try this at home!

You will need:

  1. 1/8 cup jalapeno pepper, diced
  2. 1/8 cup lime juice, freshly squeezed
  3. 1 tsp. honey
  4. 1 tbsp. olive oil

These are the ingredients for the dressing which you can place in a blender and mix for 30 seconds or so. Let the dressing sit while you prepare the slaw. In a bowl, combine:

  1. 2 cups cabbage, chopped
  2. 1 cup carrots, sliced, diced, shredded…whatever you prefer
  3. 1/8 cup fresh basil, chopped
  4. 1/8 cup fresh cilantro
  5. 1 cup radish, chopped

Combine the dressing to the slaw, add a dash of salt and pepper and there you have it! Simple, tasty and healthy!

vegan cocoa-beet muffins

I finally scored a mini-muffin tin from the Kona salvation army and had an itch to bake today. A bunch of beets from the Captain Cook farmer’s market were also in need of consumption. Here’s what happened:

Ingredients:

  1. 1 large beet
  2. water to boil
  3. 1 cup unsweetened applesauce
  4. 1 tsp. apple cider vinegar
  5. 1 tsp. vanilla extract
  6. 1 cup whole wheat flour
  7. 1/2 cup spelt flour
  8. 1/2 cup organic, fair-trade hot cocoa mix
  9. 2 tsp. baking soda
  10. 1/2 tsp. salt
  11. 1/2 tsp. cinnamon

Directions: Rinse and peel your beet. Cut it into quarters and boil in a saucepan until soft. While the beet is cooking, combine all dry ingredients in a large bowl and set aside. When the beet quarters are soft, drain the water and place beets into a blender with 1/4 cup water and 1 cup applesauce. Blend until smooth. Pour the beet mixture into a bowl and add the vinegar and vanilla. Slowly combine the beet mixture to the dry mixture. Heat the oven to 350 degrees F. and fill your muffin tins. I cooked my mini-muffins for about 12 minutes. Your muffins may need a bit more time according to size. Test by inserting a toothpick into the center. When it comes out clean, your muffins are ready to leave the oven.

Hawaiian papaya salad kayaks

When buying papayas, look for fruits that have a yellowish rind with little or no spots or bruises.  Pair this recipe with just about anything…rice, quinoa, chips and salsa, a more traditional salad-or let it stand alone as a light meal. It’s essential to include a good percentage of raw foods into your diet and this is an excellent recipe with which to start.

Serves: 2-4.

Ingredients:

  1. 3 ripe papayas, divided
  2. 1 cup avocado, diced
  3. 1/3 cup raw macadamia nuts, chopped
  4. 1 tbsp. parsley, mint or cilantro, minced
  5. 3 tbsp. lime juice
  6. 2 tbsp. onion, chopped
  7. 1 cup arugula, romaine or any other salad green, chopped
  8. salt and pepper to taste

Directions:

Halve 2 papayas and scoop out seeds. Set halves aside. Peel remaining papaya, then halve and scoop out seeds. Cut peeled papaya halves into 1/2-inch dice, and place in medium bowl. Add avocado chunks, macadamia nuts, parsley, lime juice, and onion to diced papayas in bowl, and toss to combine. Season with salt and pepper. Fold in arugula. Fill papaya halves with salad, and serve immediately.

Breakfast Smoothie Duo

What to have for breakfast this morning? Tired of the same old routine? Need an extra energy boost to keep you going until lunchtime? Smoothies are an efficient and scrumptious way to introduce raw fruits and veggies into your daily diet. If you have a decent blender the possibilities are endless!

Pair these two smoothies for the perfect breakfast combo of fresh fruit, fresh veggies and even caffeine if you are so inclined!

1. banana latte

Ingredients:

  1. 1 cup soy milk
  2. 3/4 cup espresso, room temperature
  3. 2 frozen bananas
  4. 6 ice cubes
  5. a pinch of cinnamon
  6. a pinch of cocoa powder

Directions:

In a blender, combine soy milk, espresso, banana and ice cubes. Blend until smooth. Pour into two glasses and sprinkle with cocoa powder and cinnamon.

2. pineapple chard smoothie

Ingredients:

  1. 2 cups swiss chard, chopped
  2. 2 cups pineapple chunks
  3. 1 cup apple juice
  4. 1 tsp. ginger root, minced
  5. 1 cup water
  6. 1/4 tsp. stevia powder

Directions:

Place all ingredients into blender and blend until smooth, adding extra water or ice cubes if need be.

Vegan orange coconut “mug-fins”

While I have yet to master the art of baking, and have limited kitchen supplies in my little Hawaiian bungalow, these wholesome vegan treats turned out to be surprisingly delicious. They are not meant to be sweet-better as a breakfast food when your taste buds are less judgemental in an “I want sugar” kind of way.

Please bare with my use of mugs for muffin tins and funny measurements (again limited kitchen utensils). We enjoyed these for breakfast with some vegan butter spread and a little jam.

Ingredients:

  1. 2 cups whole wheat flour
  2. 1/4  cup flaked coconut
  3. 1 tbsp. orange zest
  4. 1 tsp. baking soda
  5. 1/2 tsp. salt
  6. 2 tbsp. honey
  7. 3 tbsp. ground flax seeds (you can grind whole seeds in a coffee grinder) mixed with 3 tbsp. water
  8. 1 tbsp. applesauce
  9. 1/4 cup water
  10. 1/4 cup soy milk
  11. 4 tbsp. orange juice
  12. 1/4 cup flaked coconut for sprinkling on top

Directions: Turn your oven on to 350 degrees. Butter or oil your mugs or muffin tins.

In a large bowl mix all the ”dry” ingredients together. In another bowl mix all the ”wet” ingredients. Slowly add the wet to the dry. Spoon batter into your mugs or tins, then sprinkle the tops with coconut.

Bake at 350 degrees until golden brown. I baked mine for 30 minutes because the batter was divided into only 4 large mugs. If you use a standard muffin tin, this recipe should make approx. 12 muffins and will only need about 20 minutes in the oven. You be the judge.

strawberry lime slush

In a blender…
10 frozen strawberries
juice of 1 lime
1/2  cup rice milk
1/2 tsp. stevia
serves: 1

strawberry avocado smoothie

In a blender…

10 frozen strawberries

15 frozen blueberries
1/2 small ripe avocado
1 banana
1/2  cup soy milk
1/4  cup water
2  tsp. honey (substitute agave nectar here for a truly vegan smoothie)
Serves: 2.

Pineapple macadamia nut salsa

1 1/2 cups organic tomatoes, diced
1 cup pineapple chunks
3/4 cup macadamia nuts, dry roasted, chopped
juice of one lime
1/4 cup cilantro, minced
1/4 cup red onion, diced
1 tsp jalepeno, seeded and diced
1 clove garlic, minced
sea salt, to taste
1 tsp tabasco

In addition, you may wish to play around with a little chili powder, cumin and/or cayenne pepper.
Serves: many

Coconut Lime Smoothie

For an afternoon pick me up, or a sweet and healthy after-dinner treat, place these ingredients in a blender and blend until smooth.

1/2 cup banana
1/4 cup coconut milk
1/4 cup lime juice (juice from freshly squeezed limes is best)
1/2 tsp. ginger, minced
1 tsp honey
3 ice cubes

Serves 1.

Papaya pineapple smoothie

In a blender:

1 ripe papaya, peeled and seeded
1/2 C pineapple juice
1/2 C rice milk
3-4 ice cubes

serves 1.

Antioxidant Packed Berry Elixir

In a blender, add the following ingredients and blend to your satisfaction:

1 C frozen organic blueberries
1 small frozen banana
1/2 C pomegranate juice
1/2 C rice milk
3/4 C water
1 packet Emergen-C supplement (acai berry flavor)
1 tsp spirulina
1 Tbl flaxseed, ground

Sweet chili guacamole

Ingredients:

  1. 2 medium avocados, diced
  2. 1/4 cup red onion, diced
  3. 2 tbsp. green onions, chopped
  4. 2 tbsp. cilantro, minced
  5. 2 tsp. sweet chili sauce
  6. 2 tsp. lime juice
  7. 1 garlic clove, minced

Combine all ingredients in a medium sized bowl. Serves: 2

Hamakua mushroom saute

Ingredients:

  1. 2 tbsp. Earth Balance vegan margarine or 2 tbsp. real butter
  2. 2 cups Hamakua mushrooms (these are local mushrooms and contain Alii, Shimeji and Kea Hon Shimeji varietals). Use your favorites. A mix of trumpets and chanterelles would be great.
  3. 3/4 tsp balsamic vinegar
  4. 2 cloves garlic, minced
  5. 1-2 sprigs fresh rosemary, stems removed

Directions:

Add the Earth Balance to a skillet over medium heat. Add larger mushrooms and saute until they begin to brown. Add smaller mushrooms and saute for 1-2 minutes. Finally add rosemary, balsamic vinegar and garlic. Saute all for 1-2 minutes, then remove pan from burner. This simple mushroom saute can be served beside a green salad or atop a slice of lightly toasted sprouted multi-grain bread.

serves: 2

4 Comments (+add yours?)

  1. christine badali
    Apr 18, 2010 @ 19:06:07

    Hi Aimee,
    I like it!
    Love, Mom

    Reply

  2. Pam
    May 18, 2010 @ 14:33:57

    I will be making your Banana Latte very soon..thank you!

    Lovely blog you have!

    rawfood60@gmail.com

    Reply

  3. Ide
    Jun 24, 2012 @ 11:48:40

    hi aimee, this is great. do yo have other vegan dishes else where that i can see please. thanks

    Reply

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