Turkey Muffins

Ingredients*Garden SpiceSpanish SpiceFrench SpiceIndian SpiceAsian SpicePumpkin SpiceBread Spice
Sweet Potatoes, cubed2 Cups2 Cups2 Cups2 Cups2 Cups               2 Cups
Garlic (powder, granules)1Tbsp1Tbsp1Tbsp1Tbsp1Tbsp               1tsp
Ground Sea Salt1Tbsp1Tbsp1Tbsp1Tbsp1Tbsp1Tbsp1Tbsp
Ground Turkey2.5 lbs2.5 lbs2.5 lbs2.5 lbs2.5 lbs2.5 lbs2.5 lbs
Egg (Optional)1111111
Ground Tosted Flaxseed1 Cup (Opt.)1 Cup
Ground Rosemary3 Tbsp
Chili Powder/Ground Cumin              1/2 Tbsp each
Fennel Seeds/Herbs de Provence                            1/2 Tbsp each
Masala / Ground Curry                                         1/2 Tbsp each
Chinese 5 spice/Ground Ginger                                                      1/2 Tbsp each
Pumpkin Spice                                                                     1Tbsp
Pumpkin                                                                     2 Cups
Caraway Seeds                                                                                    1Tbsp
Preparation:***Wash hands well between each step.*  Try your favorite ingredients or styles -Italian, Greek, Carrot, Zucchini
1. Place Potatoes in food processor and grind to paste.
2. Preheat oven to 350 degrees.
3. Add Potatoes and remaining ingredients to Turkey.  Mix together by squeezing between hands (God’s natural food processor). Mix well.
4. [Steps 4-6 can be skipped by using 2 scoops with an ice cream scoop] Place mixture in square or rectangular form (baking dish, etc.).
5. Flip form on cutting board.  Cut into 12 equal pieces.
6. Roll each piece into a ball and drop into greased muffin tin.
7. Place into oven, bake until internal temp reaches 165 degrees, approximately 25-30 minutes.
8. Remove from oven, allow to cool – they will shrink a little then remove from tin.  Enjoy!
Nutrient Breakdown: [77/12/11] Serving = 1 Muffin  Calories =  110  Protein = 22g  Carbs = 4g  Fat = 1.5g  Fiber = 1g Sugar = 1g Sodium = 58mg

Savory Mashed Potatoes

From Jayson Jay’s Healthy Holiday Cooking Class at UWA!

Substitute:      1 Onion or Leek and 1 tbsp Olive Oil for Fruit
Broth for Water and Coconut Milk
1 tbsp Garlic Powder for Spices
Grill Chopped onion in olive oil in saucepan until lightly browned.  Follow remaining recipe above.  Season to taste with salt, pepper and chipotle powder (for a little spice).
Also, try replacing the potatoes with Cauliflower for starchless Mashed “potatoes”.

Sweet Mashed Potatoes

From Jayson Jay’s Healthy Holiday Cooking Class at UWA!

4 large Sweet Potatoes – cubed
1 Cup boiling water
1 Cantaloupe  – (1 Mango) –( 1 Bananna) – (2 cups Pineapple) – sliced / cubed
½ Cup Coconut Milk
1 tsp Ginger
½ tsp Cinnamon
Dash of Chinese 5-Spice
Dash of Salt
(Opt. – 1 tbsp of Coconut Butter)

Place potatoes in sauce pan over medium high heat.  Add boiling water.  Allow to cook until tender or dissipation of water.  Lightly stir in fruit and spices, remove from heat.  Mash, blend or process with milk to desired consistency.

Caramelized Brussel Sprouts

From Jayson Jay’s Healthy Holiday Cooking Class at UWA!


1 Lb. Brussels sprouts, halved or Sliced
1 Cup Vegetable Broth (or Chicken Broth)
1/2 Tbsp Olive Oil
1 Onion, sliced
½ Apple pealed
2 Tbsp Maple syrup
¼ Cup Pecans, crumbled
¼ Lemon
(Opt. Cayenne Powder or Ground Mustard Seed)


In a skillet, heat Broth and add in Sprouts over medium heat.  Allow sprouts to get tender 15 minutes, covered for 10 minutes.
In a separate skillet, heat olive oil and toss in onions and apple.  Stir little and allow to brown and caramelize on medium heat.   After 10 minutes stir in sprouts, syrup and salt and allow to caramelize for 5-10 minutes more.  Toss in nuts in the last minute of heating.  Remove from heat, squeeze lemon over dish and salt and spice to taste.  Serves 4.

Pumpkin Souffle

From Jayson Jay’s Healthy Holiday Cooking Class at UWA!

1 Cup Canned Pumpkin
2 beaten Eggs * – separate yolks and beat whites until stiff peaks appear; a squeeze of lemon will help.
¼ Cup Maple Syrup*
1 tsp Vanilla Extract
1 Cup Coconut Milk
1-1/2 tsp Pumpkin Spice
1 pinch sea salt

*These items can be replaced by 10 Dates, processed to paste, or 5 dates and 1/8 Cup of Syrup.

Crumble:  Mix all of the following together to form a crumble paste.
1 Cup Almond Meal
¼ Cup Chopped Pecans
¼ Cup Coconut Butter
2 Tbsp Maple Syrup
¼ tsp Cinnamon
2 pinches sea salt

Preparation:    Serves 4-6.
Preheat oven to 350 Degrees.
In a mixing bowl, combine the wet ingredients.  Whisk the spice and salt into the liquid mixture.  Line the ramekins with crumble paste to form a crust.  Pour Mixture into ramekins.  Place the ramekins in a baking dish and add boiling water to the dish to come halfway up the ramekins.  Carefully place dish in oven.
Bake for 45-60 minutes, or until a knife inserted in the center of a soufflé comes out clean.

Toasted Butternut and Turnip Soup

from Jayson Jay’s “Souper” Easy Cooking Class 10/17/12 at UWA

2 tablespoons coconut butter
1 tablespoon olive oil
1 butternut squash (~2 lbs. cubed)
3 cups cubed turnips
1 cup diced fennel
1 onion, diced
3 cloves garlic, minced
1 quart vegetable or chicken stock
1 bay leaf
1 tablespoon honey
1 teaspoon curry powder
1/4 teaspoon each ground black pepper and ground nutmeg
3/8 teaspoon ground coriander
1/8 teaspoon cayenne pepper
Salt to taste

Heat the butter and olive oil in a skillet over medium heat. Stir in the butternut squash, turnips, fennel, onion, and garlic; cook and stir until the vegetables just begin to brown, about 10 minutes. Meanwhile, heat the stock in a large pot over medium heat until simmering.
Transfer the vegetables to simmering stock, and add the bay leaf, honey, curry, pepper, nutmeg, coriander, cayenne pepper, and salt. Continue simmering until all the vegetables are softened, about 20 minutes. Remove the bay leaf before serving.  For a creamier soup, transfer ½ to all soup into blender and blend until smooth.

{ 7/63/30 – with 5 oz of lean chicken breast / serving = 35/44/22}

Nutrient Breakdown:   Serves  4    Calories =  259  Protein = 5g  Carbs = 41g  Fat = 8.75g  Fiber = 12.5g
Sugar = 12.5g  Sodium =150 mg

Spaghetti Squash with Lemon and Capers


2 large Spaghetti Squash
4 Tbls Extra Virgin Olive Oil (EVO)
Sea Salt and Pepper
8 Tbls of sweet butter
2 Tbls capers–drained
1/4 cup of diced zucchini
1/4 cup of diced red bell pepper
4 Tbls fresh lemon juice
4 Tbls chopped parsley leaves
1/4 cup julienne tomatoes


Preheat oven to 400 degrees F.

Cut both squash in 1/2 lengthwise and scoop out all seeds.  Rub them inside and out with oil and season with sea salt and pepper.

Place the squash cut side down on a sheet pan or cookie sheet and cover with foil.  Place in the oven and cook until the rind is slightly soft or gives with a little pressure, about 20 minutes.  When they are done, scrape the meat out with a fork and reserve, keeping warm.

In a hot skillet, melt the butter and continue to cook until dark brown.  Add the capers, zucchini, and bell pepper to stop the butter from cooking any further, and cook, stirring until tender.  Stir the lemon juice and parsley and season with sea salt and pepper.  In a large mixing bowl mix the squash, butter sauce and tomatoes and serve.  Enjoy!

Smashed Chickpea u0026amp; Avocado Salad Sandwich

from website:

Yield: Salad for 3-4 sandwiches

Prep Time: 10 minutes

Total Time: 10 minutes

This Smashed Chickpea u0026amp; Avocado Salad Sandwich is a great quick and easy lunch option that is good for you too! The salad also makes a great dip!


1 (15 ounce) can chickpeas or garbanzo beans
1 large ripe avocado
1/4 cup fresh cilantro, chopped
2 tablespoons chopped green onion
Juice from 1 lime
Salt and pepper, to taste
Gluten-free bread of your choice
Fresh spinach leaves or other sandwich toppings: lettuce, tomato slices, sprouts, etc.


1. Rinse and drain the chickpeas. Place on a paper towel and remove the outer skins. You can leave them on, but I like to remove them.

2. In a medium bowl, using a fork or potato masher smash the chickpeas and avocado together. Add in cilantro, green onion, and lime juice. Season with salt and pepper, to taste.

3. Spread salad on gluten-free bread and top with your favorite sandwich toppings. I like to add fresh spinach leaves.

Note: This salad also makes a great dip. Serve with cut up veggies, g-f crackers, or g-f corn chips. Also, this salad is best eaten the day it is made because it will turn brown due to the avocado.

Perfect Veggie Burger from website:

Crunchy, chewy, with a crispy outer shell, these delicious veggie burgers have all the right elements we love in a veggie burger. Light on the beans, these burgers aren’t mushy in the middle, but have a nice mixture of breadcrumbs, chopped almonds, sunflower seeds, and seasonings to round them out. Best of all, they work great in the oven, frying pan, or even on the BBQ. They can also be made gluten-free by using gluten-free oats, Tamari, and breadcrumbs. Don’t have breadcrumbs? Just process a few slices of bread in the food processor for instant breadcrumbs. I used 3 slices of Ezekiel bread.

Inspired by Whitewater Cooks.

Yield: 8 burgers


  • 1/2 cup onion, diced
  • 1 large garlic clove, minced
  • Flax eggs: 2.5 tbsp ground flax + 1/2 cup warm water, mixed in bowl
  • 1 cup oats, processed into flour* (other flours might work)
  • 1.5 cups Gluten-free bread crumbs
  • 1 cup grated carrots
  • 1 cup cooked black beans, rinsed and roughly pureed or mashed
  • Heaping 1/4 cup finely chopped parsley (or fresh herb of choice)
  • 1/3 cup almonds, chopped (toasted if preferred)
  • 1/2 cup sunflower seeds, (toasted if preferred)
  • 1 tbsp. Extra Virgin Olive Oil
  • 1 tbsp Tamari (soy sauce)
  • 1.5 tsp chili powder
  • 1 tsp. cumin
  • 1 tsp. oregano
  • Kosher salt and black pepper, to taste (I used about 1/2 tsp kosher salt)


1. Preheat oven to 350F (if baking). In a large skillet, sauté onions and garlic in 1/2 tbsp oil. Mix your flax egg together in a small bowl and set aside for at least 10 mins while you prepare the rest of the ingredients.

2. Place all ingredients (except spices and salt) into a large mixing bowl and stir very well. Now, add seasonings and salt to taste.

3. With slightly wet hands, shape dough into patties. Pack dough tightly as this will help it stick together. I made 8 medium patties.

4. Cooking methods: You can fry the burgers in a bit of oil on a skillet over medium heat for about 5 minutes on each side. If baking in the oven, bake for 25-30 mins (15-17 minutes on each side) at 350F, until golden and crisp. For the BBQ, pre-bake the burgers for about 15 minutes in oven before placing on a pre-heated grill until golden and crisp on each side. Our preferred method of cooking was frying in the skillet!!

GF Note: To make these burgers gluten-free, use certified GF oats, GF Tamari, and gluten-free breadcrumbs.

Morning Glory Muffins

2.5 cups Almond flour
1 Tbl cinnamon
2 teaspoons baking soda
1/2 teaspoon sea salt
2 cups of grated carrots
1 large peeled, cored and grated apple
1 cup shredded coconut
1 cup of raisins
3 large eggs
2 Tbl honey
1/2 cup coconut or avocado oil
1 teaspoon vanilla extract
1.  Preheat oven to 350 F and grease a muffin pan.

2.  Combine almond flour, cinnamon, baking soda and salt in a bowl.  Add carrot, apple, coconut and raisins and combine well.

3. In separate bowl, whisk eggs, honey, oil and vanilla extract together.

4. Pour this mixture over your dry ingredients and mix well.  The batter will be very thick.

5. Spoon out into muffin pan and place on middle or upper rack of your oven for 40-50 minutes for large muffins, 20-30 minutes for smaller muffins.

6. When a toothpick inserted in the top of muffin comes out clean, they are done.

7. Cool muffins in pan for 8-10 minutes and then remove to a rack to finish cooling.

Sweet u0026amp; Spicy Carrot Bisque

1 Tbs Olive Oil

1 medium yellow onion, diced (1 cup)

1 tsp sea salt

2 Tbs minced fresh ginger

1 Tbs curry powder

1 pinch cayenne pepper

4 large carrots–peeled and cut into 1/4 inch rounds (4 cups)

1 ripe banana, peeled and sliced

1 13.5 oz, can light coconut milk–divided

2 1/2 Tbs lime juice


1.  Heat oil in large saucepan over medium heat.  Add onion and pinch of salt, and saute 5 minutes, or until onion is soft.   Stir in ginger, and cook 1 to 2 minutes, or until fragrant.  Add curry powder, cayenne, and 1/4 cup of water.  Cook 1 to 2 minutes, stirring to coat onion and ginger and curry mixture.

2.  Add carrots, banana, 1 tsp sea salt, and 4 cups of water and bring to a boil.  Reduce heat to medium-low, and simmer uncovered, 25 minutes, or until carrots are soft enough to be pierced with fork.

3.  Puree soup in batches in blender or food processor.  Return soup to pot and stir in 1 cup of coconut milk and lime juice.

4.  Simmer remaining 3/4 cup coconut milk in small saucepan over medium-high heat 10 minutes, or until reduced by half.

5.  Ladle soup in bowls, and swirl 1.5 Tbs. coconut milk reduction into each serving. Enjoy!


Golden Beet and Kale Salad


1bunch of Kale, shredded

1 cup of Beets shredded

½ cup Carrots, peeled and shredded

A couple Green Onions, sliced thin

Hemp seeds

1 Bell Pepper, diced


1/8 cup Olive Oil

¼ cup Apple Cider Vinegar

¾ cup Tamari

1 ½ teaspoon Garlic, minced

1/8 cup Tahini


Place Kale, beets, carrots, onions, hempseeds, and peppers in salad bowl. Prepare dressing by placing ingredients in blender and blend until smooth. Pour dressing over the kale mixture and toss.

Submitted by client Lisa C-B

Gluten Free Pumpkin Spice Cookies

  • 1 cup pumpkin purree
  • 6 tablespoons flax seed meal
  • 1 teaspoon xanthan gum
  • 2 tablespoons apple cider vinegar
  • 2 teaspoons vanilla
  • 1/2 teaspoon salt
  • 1/2 cup honey
  • 1/2 cup coconut oil, melted
  • 2 teaspoon cinnamon
  • 1/2 teaspoon ginger
  • 1/2 teaspoon nutmeg
  • 1/4 teaspoon ground cloves
  • 2 cup almond meal
  • 1 cup coconut flour
  • 2 teaspoons baking soda
  • 2 teaspoons baking powder


  • 1 cup Coconut Cream Concentrate
  • 1/4 cup honey

Pre-heat oven to 350 degrees F. In a mixer blend together pumpkin, flax seed meal, xanthan gum, apple cider vinegar, vanilla, salt, honey, coconut oil, and spices.

In a separate bowl combine almond meal, coconut flour, baking soda, and baking powder. Add flour mixture to pumpkin mixture and blend well.

Roll Tbsp size balls and flatten with hands. The dough will not spread while baking. Place on cookie sheet lined with parchment paper and bake for 8 to 10 minutes. Cool on wire rack or paper towel.


Carefully soften coconut cream concentrate in a small sauce pan over low heat. It will burn quickly so stir constantly. Add honey. Place a 1/2 tsp of icing on each cookie. It will be the consistency of play dough. With your fingers press out the dough to the edges of the cookie.


Gluten-Free Cocktail Sauce Recipe

1 C Ketchup ( I use Organicville GF ketchup)

1 T organic Horseradish (refrigerated section)

1 T organic Lemon Juice

1/2 tsp GF Worcestershire sauce

submitted by Darlene G.

Quinoa Salad with Chicken u0026amp; Avocado

  • 1 1/4 cups quinoa
  • 1 teaspoon chili powder
  • 3 teaspoons minced garlic, divided
  • Zest of 1 lime
  • 2 teaspoons plus 3 tbsp. olive oil
  • 1 teaspoon kosher salt, divided
  • pepper, divided
  • 1 pound boned, skinned chicken thighs
  • 1/4 cup lime juice
  • 1/2 cup chopped fresh cilantro
  • 4 large oranges, peeled and segmented
  • 2 ripe avocados, peeled and cubed


  1. 1. Cook quinoa according to package directions and fluff with a fork. Transfer to a large bowl and let cool.
  2. 2. Preheat broiler with a rack set 4 to 6 in. from heat. In a large bowl, stir together chili powder, 2 tsp. garlic, the lime zest, 2 tsp. oil, and 1/2 tsp. each salt and pepper. Add chicken and toss to coat. Put chicken on a baking sheet and broil, turning once, until browned and cooked through, about 12 minutes total. Let cool slightly, then slice and add to reserved quinoa.
  3. 3. Add remaining ingredients to quinoa and chicken; toss to coat.
  4. Note: Nutritional analysis is per serving.



Healthy Veggie and Potato Soup

  • 2 containers of organic veggie stock
  • 1 large onion chopped or minced in food processor
  • 3 cloves of garlic, minced
  • 1 tsp of fresh ginger, peeled and minced
  • 1 tsp of fresh thyme
  • 1 tsp  of fresh basil
  • 1 tsp of fresh sage
  • 1 tsp of fresh oregano
  • 1/2 tsp of fresh rosemary
  • 1/2 tsp of sea salt
  • 4 medium red potatoes, cubed
  • 5 baby bok choy, cut into pieces
  • 2 medium carrots, peeled and diced


Bring the vegetable stock to a boil.  Add all the ingredients.  Bring back to a boil and then simmer until potatoes are cooked.  Turn off heat.  Let stand for 10 minutes.  Can add any source of protein for a complete meal.  Enjoy!

Healthy Gluten-free Cinnamon Walnut Cookies





1 cup walnut halves and pieces
8-10 dates, pitted and roughly chopped
1 teaspoon grapeseed oil
1 1/2 teaspoons vanilla extract
1 teaspoon ground cinnamon
Pinch of sea salt
1.  Preheat oven to 350 degrees.  Place walnuts and dates in a small food processor and pulse until coarsely ground.  Pulse in oil, vanilla, cinnamon and salt.  Continue to pulse until mixture forms a ball.
2.  Line a baking sheet with parchment paper.  Scoop dough, 1 tablespoon at a time onto prepared baking sheet, forming into balls with your hands; flatten slightly.  Bake for 6-8 minutes, until firm.  Cool on baking sheet.





Silver Dollar Sweet Potatoes

Prep: 30 minutes/ Cooking: 45 minutes Yield: 6 servings

Don’t wait for the holidays to serve sweet potatoes. They’re delicious all year round and handy for pack lunches or quick meals at home. These mouthwatering medallions are rich in potassium and beta-carotene and lower in fat and sodium than French fries. The aroma during baking or reheating under the broiler is reminiscent  of oatmeal cookies or cinnamon toast. People who don’t usually like sweet potatoes or yams have devoured these and asked for the recipe.


Note: For a crunchier texture, slice the sweet potatoes as thin as you can with a mandoline or food processor fitted with the 1/4-inch slicing blade.


2 tablespoons ghee, melted, unrefined coconut oil, extra-virgin olive oil or avocado oil

2 teaspoons apple pie spice or ground cinnamon or dried, powdered rosemary

4 large or 6 medium sweet potatoes or yams (2 to 2 1/2 pounds):

Jersey sweets, white sweet potatoes, beauregard, or Japanese sweet potatoes, or red   garnet or jewel yams

1/2 teaspoon finely ground, unrefined sea salt, optional

  1. Preheat oven to 400˚ F. Measure out the fat or oil and the spice and set aside.
  2. Rinse and scrub sweet potatoes with bristle brush. Pat dry. Remove rough sections and any soft or black spots. Peel if desired. Cut into 1/3-inch thick rounds with sturdy vegetable or chef knife or use a mandoline for potato chip-like texture. Cut into 1/2-inch thick rounds for softer, French fry-like texture.
  3. Place the sweet potato slices in a large bowl and toss with the fat or oil to coat well. Sprinkle on the spice and optional sea salt and toss to coat. Arrange vegetable slices one layer deep on 2 to 3 large, liberally greased cookie sheets or shallow baking pans. (For easy cleanup, line them with unbleached parchment paper.)
  4. Bake  for about 20 minutes minutes. Flip the vegetables with a metal spatula if desired, and bake for another 15 to 20 minutes or until tender and lightly browned. For crisper slices, raise the heat to 450˚F during the last 10 minutes of cooking. Serve while warm.
  5. Refrigerate leftovers and use within 3 days, reheating them in an oven or toaster oven for about 10 minutes.1 serving: 205 calories, 3 g protein, 38 g carbohydrate (4 g fiber), 5 g fat, 52 mg calcium, 15 mg sodium

1 serving: 205 calories, 3 g protein, 38 g carbohydrate (4 g fiber), 5 g fat, 52 mg calcium, 15 mg sodium


Roasted Sweet Potato Fries: Cut the sweet potatoes into french fry like sticks and prepare as directed above; turn them over after 25 minutes of cooking.

Jayson’s Coconut Carob Muffins

Gluten free, Dairy Free, Soy Free, No sugar added, Vegan  (depending on what side of the fence you are on Honey)

1 Cup of Coconut Flour

1 Cup of Almond Meal

1 Banana-mashed

1  Cup of Grapeseed Oil ( Could use Coconut Oil)

1  Cup of Water

4 Tbsp of Cocoa Powder

4 Tbsp of Honey

1/2 Tsp of Baking Powder

1/4 Tsp of Baking Soda

1/4 Tsp of Stevia

Preheat oven to 350.  Fold all ingredients together to an even consistency.  Fill oiled baking pan, or muffin tin and bake for 40 minutes or until baked through.

For Topping:

1 cup of frozen mixed berries

1/4 cup of Coconut Oil

4 tbsp of Cocoa Powder

1/4 tsp of Stevia

Mix liquid oil, powder and sweetener to an even consistency.  Pour over berries and it will harden.  Microwave for 1 minute then stir and it will stay in sauce form.

Avocado Ice Dream

Hands-on: 20 minutes  Churning: 20 to 25 minutes   Yield: 5 to 6 cups; 8 servings

Avocados in ice cream?  The monounsaturated fats in avocado give this frozen dessert a silky smooth texture, and the natural antioxidants give it a pale green color.  This pairs beautifully with fresh fruit (think strawberries, blueberries, or raspberries), a fruit sauce, or Strawberry Ice Dream for a healthy snack or the finale to a great meal.  For a fancier touch, sprinkle with grated, bittersweet dark chocolate, or drizzle with Karly’s Cocoa Sauce or Hot Chocolate Sauce (from The Ice Dream Cookbook)


The base or custard for this Ice Dream thickens enough when refrigerated that it can be served as a pudding, unfrozen, spooned into parfait or wine glasses, layered with sliced strawberries, bananas, and kiwi fruit and drizzled with chocolate sauce. Of course, it also tastes great frozen in an ice cream maker.

How to buy avocados:

Buy them up to a week in advance (if they feel rock hard) to give them time to ripen.  Buy 2 more than you need in case one turns out overripe and black inside. You can always turn extras into guacamole or add them to a salad.

How to store avocados:

If hard, keep them at room temperature in a bowl or basket. Use them when their skins darken and they yield to gentle pressure. When a toothpick inserts easily into the fat end with no resistance, they’re ready to use. If not, leave them out and try again in a day or two. Once ripe, you need to refrigerate them to prevent spoilage.


To easily open an avocado, cut it in half with a paring knife around the outside from stem to base. Then twist the sides in opposite directions, as if to unscrew. Squeeze the bottom half that holds the pit to release it. Now the flesh is ready to scoop from the skin.


1/3 cup cool or cold filtered water

2 teaspoons unflavored gelatin or agar agar powder (not the flakes)

1/3 cup honey or agavé nectar; additional 1 to 2 tablespoons as needed

1/8 teaspoon finely ground, unrefined sea salt

2 1/2 cups unsweetened, preservative-free coconut milk (regular, not lite)

2 small to medium-size ripe avocados, rinsed, halved, pitted, pulp scooped out

2 tablespoons fresh lemon juice or lime juice

2 teaspoons pure vanilla extract or natural vanilla flavoring

1/4 to 1/2 teaspoon pure stevia extract powder or 1/4 to 1/2 teaspoon clear stevia extract liquid (start with less; add more only if needed)

  1. Add 1/3 cup water to a small saucepan. Slowly sprinkle with gelatin or agar agar powder. Let stand for 2 minutes until it softens and dry spots disappear. Warm over medium-low heat, without stirring, until gelatin or agar agar dissolves. Scrape the mixture into a blender, Vita-Mix, or food processor. Cover and blend until smooth.
  2. Add honey, stevia, and sea salt. Blend. Add the coconut milk, avocado, lemon or orange juice, vanilla, and stevia. Blend until smooth, stopping to scrape the sides with a spatula. For a sweeter taste, add an additional 1/8 teaspoon stevia and/or 1 tablespoon honey. Blend, taste, and repeat if needed.
  3. Pour into one or more wide mouth jars. Cover and refrigerate for at least 6 hours before churning or chill in an ice bath until thick and cold to the touch.
  4. Scrape the chilled custard into the canister of your ice cream maker. Churn according to the manufacturer’s instructions (usually 20 to 25 minutes).
  5. Serve immediately or spoon into several 8- to 16-ounce containers. Cover and freeze for 3 or more hours for a firmer texture.
  6. Soften solidly frozen dessert by placing it in the refrigerator for 30 to 45 minutes or on the counter for 15 to 30 minutes before serving. Use within 4 months for best results.

1 serving (about 3/4 cup regular):

298 calories, 3 grams protein, 21 grams carbohydrate, 23 grams fat, 71 milligrams sodium

1 serving (about 3/4 cup half lite):

253 calories, 2 grams protein, 19 grams carbohydrate, 19 grams fat, 60 milligrams sodium


  • Avocado Chocolate Chunk Ice Dream: When the mixture reaches the soft-serve stage, add ¾ to 1 cup malt-sweetened, fruit-sweetened, dairy-free, or bittersweet chocolate chips or a bittersweet dark chocolate bar (70 to 73%), coarsely chopped into ¼-inch pieces. Run the machine for 1 or 2 more minutes.
  • Cocoa Avocado Ice Dream: In step #2, add 1/3 to 1/2 cup unsweetened cocoa powder. Taste, and add additional sweetener (1/8 to 1/4 teaspoon stevia extract powder or 1 to 2 tablespoons honey at a time) to achieve the desired sweetness.
  • Lite Avocado Ice Dream: Replace half of the coconut milk with lite (reduced fat) coconut milk. Alternatively, use 100% lite coconut milk, but plan to use the batch immediately or within 24 hours before it becomes hard and icy.

Source: The Ice Dream Cookbook: Dairy-Free Ice Cream Alternatives with Gluten-Free Cookies, Compotes, and Sauces by Rachel Albert (Planetary Press, 2008).

Summer Peach Salad

submitted by Client Laura H. recipe from

Toss 3 peaches, sliced 1/2 inch thick, with 1/4 red onion, very thinly sliced, 1/3 cup fresh basil (leaves torn if large), the juice of 1/2 lemon, 1/4 teaspoon coarse salt, and some freshly ground pepper.  Drizzle with 1 tablespoon  extra-virgin olive oil.  (serves 4)

82 calories, 0 grams Saturated Fat, 3 grams unsaturated fat, o mg cholesterol, 13 grams of carbohydrates, 140 mg sodium, 1 gram protein, 2 gram fiber

Coconut Carob Cubes

1/2 cup unrefined coconut oil

4 Tbls carob powder

2 tsp vanilla extract

1 tsp cinnamon

4-5 Tbls unsweetened shredded coconut

2 pinches of salt

1 chilled ice tray

Melt the coconut oil slowly in a glass bowl sitting inside a pot of almost boiling water so that the water level is abut half way up the bowl.  Add vanilla and whisk or beat with a fork until thoroughly combined.  In a separate bowl, mix the cinnamon and salt into the carob powder.  Then add the dry ingredients into the warm bowl of coconut oil with vanilla, and whisk until the mixture is completely smooth.  Mix in the shredded coconut last.

Spoon the mixture into a chilled ice tray, filling each section about 3/4  full.  Place in the freezer for 15 minutes, then put into the fridge for fifteen more.  Pop out the cubes and enjoy a few, and then store the rest in a glass container in the fridge for a healthy, dessert-like treat anytime!

Optional: stick an almond or walnut into the cubes before putting into the freezer for a crunchy snack!

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