Creamy Mango Pineapple Smoothie

creamy mango pineapple smoothie

In a blender, place:

  1. 1 cup fresh mango chunks
  2. 1 cup fresh pineapple chunks
  3. 1 cup rice milk
  4. 1/4 cup organic limeade

Blend until smooth and creamy. Share with your best friend:)

Serves: 1-2

creamy mango pineapple smoothie


Tropical-Coco Tonic

tropical coco tonic

Blend the following ingredients in your blender:

  • 1 cup coconut water
  • 1 cup coconut meat
  • 1 cup freshly squeezed orange juice
  • 3/4 cup freshly squeezed grapefruit juice
  • 3/4 cup pineapple juice

Lie on a secluded beach and sip ’til your worries wash away.

tropical-coco tonic

Vegan & Oil-Free Sunset Beach Muffins & a trip to the beach!

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.)

kohala coast

kohala coast

kohala coast

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!


  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


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!

Pineapple Quinoa Collard Green Wraps

pineapple quinoa collard green wraps

Welcome to the wide world of quinoa-a nutrient-dense grain which hails from the Andes mountains of South America. For the Inca people, the grain was sacred-the chisaya mama (mother of all grains). For us, it is revered for its balanced set of amino acids, making it an unusually complete protein source (perfect for vegans and vegetarians).

The following recipe enjoys a sweet tropical spin on quinoa, and wrapped in collard greens (as inspired by my vegan epicurean friend) the nutrient value continues to rise.

for the quinoa:

  1. 1 cup cold water
  2. 1 cup pineapple juice
  3. 1 cup quinoa

Combine these ingredients in a covered pot. Place over high heat, and bring to a boil. Lower the heat to low, and cook for about 15 minutes, until the liquid has been absorbed and the quinoa light and fluffy.

for the stir-fry:

  1. 3 tbsp. coconut oil
  2. 2 scallions, thinly sliced
  3. 3 cloves garlic, minced
  4. 1 tbsp. fresh ginger, peeled and minced
  5. 1/2 cup raw cashews
  6. 1 cup cooked edamame
  7. 1 cup fresh basil leaves, sliced into threads
  8. 2 cups pineapple chunks
  9. 3 tbsp. soy sauce
  10. 3 tbsp. vegetable broth
  11. 1 tbsp. rice wine vinegar

Before beginning, have all ingredients ready. Using a large skillet or wok, heat the coconut oil over medium heat. Add the garlic, scallions and ginger. Cook for about 3 minutes. Next, add the edamame and stir-fry for another 3 minutes. Then comes the basil, pineapple, cashews and quinoa. In another bowl, mix the soy sauce, broth and vinegar then drizzle over quinoa mixture. Stir and continue to cook for approx. 10 minutes.

for the collard green wraps:

You will need one rinsed collard leaf for each wrap.

Lay the leaf on a cutting board with the underside of the leaf facing up. With a sharp knife, shave the stem so that your leaf becomes flat. Time to fill the wrap! Place as much of the quinoa mixture as you desire. Fold the leafy side of the wrap in first and continue to roll like a burrito. You may want to drizzle some fresh salsa or lime juice over the top or perhaps spread the inside with a little vegan mayo before adding the filling.

We found this recipe to be a nutrient-dense low-calorie delight, and one we will return to often!

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


  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


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


  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


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