Almond Citrus Cake with Lime Coconut Cream

This is my delicate, delicious Almond Citrus Cake topped with Lime-Coconut Cream and fruit of your choice.

Make 1 recipe of the Almond Citrus Cake, and bake in a 9" Springform pan.

While it cools, make the topping.

LimeCoconut Cream

  • 1 15oz. can Coconut Cream (not milk)
  • 1-1/2 Tbs. Lime juice or 1 tsp. organic Lime zest (optional)
  • 1 tsp. Pure Vanilla extract (2 tsp. if you don't use Lime)
  • 2 Tbs. Pure Maple Syrup
  • 1/4 c. toasted Cashews or Hazelnuts, crushed
Almond Citrus Cake w Lime Coconut Cream

Almond Citrus Cake w Lime Coconut Cream

Refrigerate can of Cream upside-down, for at least 3 hours or overnight.

When ready to use... flip can back upright, and open. Any liquid should be floating on top. Drain the liquid carefully using the lid, so you don't lose any cream.

  1. In a dry metal bowl, beat cream with mixer for about 3-4 minutes or until it thickens and holds soft peaks.
  2. Add the lime juice and extract and beat another minute.
  3. Add maple syrup and beat again, until the consistency is what you desire.
  4. Refrigerate for 30 minutes to an hour.  The cream will thicken considerable when chilled.
  5. Spread on cake and garnish with nuts and fruit of your choice.

If you have leftover cream:

  1. Use to top fresh fruit, cocoa, or oatmeal
  2. Mix in chopped fruit and chocolate chips and freeze for a summer treat!
Almond Citrus Cake w Lime Coconut Cream

Almond Citrus Cake w Lime Coconut Cream

Pink Coconut-Banana Cream Squares with Chocolate Chips

Food coloring lives on a very high shelf of my cupboard, awaiting its once a year service as dye for boiled eggs on Easter. Natural, edible, safe food-based coloring is thankfully available, but I enjoy making my own too.

I had some beet juice left from steaming beets, and decided to experiment with flavors that might soften or mask the beet flavor in a dessert.  I am happy to say, I was successful!  This pretty treat is super simple, actually good for you... in all ways. :)

Pink Coconut Banana Cream Squares1
Pink Coconut Banana Cream Squares1

Pink Coconut-Banana Cream Squares

  • 1 can Coconut Cream (not milk), refrigerated overnight
  • 1 organic Banana, mashed
  • 2 - 3 Tbs. liquid from boiling organic Beets
  • 2 Tbs. Psyllium Husk (don't skip this, if unavailable use freshly ground flax seeds)
  • 1 Tbs. Apple Pectin (or Coconut Palm Sugar
  • 1-1/2 tsp. Orange Blossom Water (in ethnic section of market)
  • 1/2 c. Dark Chocolate Chips (or Carob chips for Vegan)
  • Blueberries or Raspberries for topping

Drain liquid from coconut cream.

Place cream in mixer bowl and beat on medium speed until fluffy, about 6 - 7 minutes.

Add mashed banana, and the rest of the ingredients.  Beat for 2 more minutes until well mixed.

Stir in Chocolate chips.

Pour into round glass pie shells, or a rectangular glass dish. (I don't recommend using metal pans for this dessert.)

Top with berries, cover tightly and refrigerate for at least 1 hour.

Cut into square and serve with more berries if desired.

Cheers! ♥

Teacups and Dark Chocolate Black Bean Bars

Mom, Dad and my older siblings lived in Washington DC for about 5 years when Dad was Ambassador to the U.S.  He was reassigned when I was born, so at 2 months old I made the trip back home. While in DC Mom and Dad had a portrait done by Stefan Norbin, a Polish artist.  While he made Mom look much younger than Dad they were actually only 6 years apart in age.

Mom and Dad 1940's
Mom and Dad 1940's

Recently, I looked up info on the artist and this is what I found:

"Stefan Norblin, a polish painter and graphic artist, had an exciting, and tragic life. He was a successful and popular portrait painter, poster and book and costume designer in Warsaw in the 1920's and 1930's, married to the movie star Lena Zelichowska.

When World War 2 broke out, the couple fled in the last-minute, first to Romania, then Istanbul, Iraq and finally arrived in India. Norblin quickly caught the attention of the Maharaja of Jodpur who had just built a huge palace that needed to be decorated, and Norblin was given a free hand to design the interior and the furniture.

In 1946, he left for the United States, and although he had a few commissions for portraits, he was not happy, his eyesight was failing and he finally took his own life in 1952. Most of his work in the United States was lost or destroyed, and except for his polish tourist posters, he was forgotten. "

A few years ago, I started my a collection of teacups like my mother did in her 40's. 


I inherited my love of cooking from Mom, who spent 6 years writing the first anthology of Middle Eastern and North African Cuisine, published in 1970. Thanks to her all 7 of her children, and numerous grandchildren have that same passion.

Yesterday I stumbled on a recipe for brownies made with Black Beans that sounded twice as good as the recipe I adapted a few weeks ago.

Here is my version...

Dark Chocolate Black Bean Bars

  • 3/4 c. cold-pressed Coconut Oil
  • 5 oz. 85% organic Dark Chocolate, broken into pieces
  • 2 c. cooked organic Black Beans, drained
  • 3 Tbs. organic raw Cocoa Powder
  • 3 Tbs. Coconut Flakes (more to taste)
  • 1 c. organic Walnuts, roughly chopped
  • 1 pinch of Sea Salt
  • 2 high-Omega3 Eggs
  • 3 Tbs. freshly ground golden Flax Seeds
  • 2/3 c. Chicory Root or Xylitol

Preheat the oven to 325°F and line an 11-inch square or 8 x 11 baking pan with parchment paper.

Melt the coconut oil on low heat in a medium size pan, add dark chocolate pieces. Stir around until the chocolate is completely melted.

Chocolate Black Bean Bars2
Chocolate Black Bean Bars2

Put beans, cacao powder, coconut flakes and 1/2 cup of the walnuts in a blender or a food processor. Blend for one minute or until well chopped, then add the chocolate mixture and blend for one more minute, scraping down sides once.

Chocolate Black Bean Bars1
Chocolate Black Bean Bars1
Chocolate Black Bean Bars6
Chocolate Black Bean Bars6

In a separate bowl, whisk the eggs with an electric mixer for about 2 minutes, add the flax seeds and xylitol and beat for one more minute.

Chocolate Black Bean Bars4
Chocolate Black Bean Bars4
Chocolate Black Bean Bars5
Chocolate Black Bean Bars5

Save four spoonful’s of the egg mixture in a separate cup and pour the rest into the chocolate and bean mixture and process just to incorporate.

Add the remaining walnuts and dark chocolate and stir gently with a spatula until blended.

Chocolate Black Bean Bars7
Chocolate Black Bean Bars7

Pour into the baking pan.

Drip the remaining egg mixture on top of the chocolate mixture and use a toothpick or a knife to create a marble effect.

Chocolate Black Bean Bars final
Chocolate Black Bean Bars final

Bake for 30 minutes. They might still feel a little soft in the middle when you take them out, but they will harden when they cool. These are decadently chocolaty!

You can spread a little Xylitol-sweetened raspberry jam on top for variation.

~ Enjoy!  ♥

Black Bean Brownies - Revisited!

On June 5th I re-blogged the Black Beauty recipe from Chronicles of Passion.  I said that I would post the results after I tweaked the recipe to fit in with our Anti-Cancer Diet.

Well, I baked up a batch last week, and below is the end result presented in photo and words.

black bean brownies
black bean brownies

Here is the recipe with my modifications


maple syrup Josephs
maple syrup Josephs
  • 1 c. organic Black beans, drained
  • 1 Banana, cut into 5 pieces
  • 1/4 c. organic Zucchini, shredded
  • 1 generous tsp. pure Vanilla extract
  • 1/2 - 3/4 tsp. Cinnamon
  • 3/4 tsp. Baking Powder
  • 1/2 tsp. Baking Soda
  • 1/4 cup organic Raw Cocoa powder
  • 3 Tbs. Xylitol or Chicory Root powder
  • 3 Tbs. pure Maple Syrup
  • 2 Tbs. brewed Green Tea or Water
  • 1/4 c. organic Oat Flour
  • Toasted Pecans (opt.)

Then I followed the recipe instructions for the most part.

Preheat oven to 375º F. Line an 8×8 inch pan with parchment paper and set aside.

Place beans and banana in food processor and pulse until completely mashed.  Add the rest of the ingredients and process until combined, scraping often.

black bean brownies 4
black bean brownies 4

Pour batter into pan, spreading it evenly, and push pecan pieces into batter.

black bean brownies raw
black bean brownies raw

Place pan on middle rack of oven.

Bake for 22-27 minutes, or until edges curl away from paper. The brownies may seem a little gooey, but they harden as they cool. Let cool on a rack and slice into squares.

I spread a little sugar-free (no artificial sweeteners) raspberry jam on my slice.. and oh my gosh.. it was amazing.  By the time J and I finished tasting them, 1/3 of the pan was gone!

I liked them cold out of the fridge the next day.

Do try this, and tell me what you think!

What's that Black Stuff Doing in my Rice?... wondered Mochi

Black Glutinous Rice...

is an unprocessed, short grain,  that is purplish in color. It is also referred to as forbidden, sticky or sweet black rice.

Lotus Foods Organic Forbidden Rice, 11-Pound Bag
  1. Black rice bran contains high levels of the antioxidant anthocyanins. Anthocyanin is a water-soluble antioxidant that is common in blue and purple fruits. The American Chemical Society reported that you can eat 10 spoonfuls of steamed black rice to get the same amount of anthocyanins you would by eating a spoonful of fresh blueberries. (Those amazing blueberries!)
  2. Black rice has high fiber content because the bran is intact and is not processed
  3. Black rice also contains many essential vitamins and minerals. It contains high amounts of vitamin E, a fat soluble vitamin with antioxidant properties. Like most whole grains, black rice is a rich source of the B vitamins.
  4. Chronic inflammation is associated with diseases such as heart disease, rheumatoid arthritis, Alzheimer's disease and many others. Black rice bran may help reduce inflammation.

I haven't priced this rice at Whole Foods yet, but 6 15-oz packs from Amazon are around $22 (so about $4/lb).


The fiber content of Black Rice is similar to Brown Rice, so not really optimal with our Good Carb Formula:

Good-Carb formula:Multiply total fiber per serving by 10.  The resulting number should exceed the total Carbs per serving. The higher it is than total carbs, the slower it will break down and the less it will spike blood sugar.

But due to its antioxidant benefit, you can allow yourself a 1/4 c. a couple of times a week. Cook with coconut oil and chopped veggies, or eat with a protein to further slow down the glucose effect. OR for a treat, make Mochi Balls!

Mochi Recipe

  • 2 c. organic Black Sweet Rice
  • 1-3/4 c. Water (or Green tea, or half Blueberry juice)
  • 1/2 c. Xylitol (skip for savory Mochi)
  • 1/4 c. canned organic Coconut Milk


  • Seasoned, cooked organic Portobello. Shiitake or Maitake Mushrooms
  • Seaweed and dash of ginger
  • Baked organic Tofu and splash of Tamari


  • Bean paste
  • Almond butter
  • A dollop of low-sugar Fruit Spread
  • Raisins

Preheat the oven to 325ºF, 170ºC.

Soak rice in water and coconut milk Then put in blender, bit at a time, processing until all is well blended. .

Pour batter in to a metal baking dish lined with foil, and then with parchment paper. Grease parchment paper with coconut oil.

Top with another greased sheet of parchment, so it's touching the batter, and another piece of foil right against the parchment so they are touching.

Bake for 1 hour.

Let Mochi cool for an hour, then remove from pan inverting onto a surface dusted with potato starch. Be careful as Mochi will be super sticky.

Form into balls with filling of your choice, or cut into tiny squares dusting with potato starch.

You can toss Sweet Mochi on cereal, a top no sugar Sorbets, or enjoy as is with Green Tea! Savory Mochi can be added to soups and stews, or filled and enjoyed as a snack.

~ Itadakimas! ♥

Scraped Knees and Apricot Sherbert

I am soo happy to see that Apricots have now joined the other organic fruit on display at our neighborhood groceries.

I remember my Mom giving me a leg-up to get into the Apricot trees in our orchard in Lebanon, and me picking the red-cheeked, juicy ones that were too high to reach from the ground, and gently tossing them onto a folded blanket that Mom spread under the tree.

For every few I tossed down, I ate one, until both the baskets and I were filled to the top! My nephew or cousins would be in other trees, and sometimes I felt it my duty to turn the basket filling into a contest. Our fruit picking trips always included a picnic featuring tasty Lebanese mezza dishes (appetizers) that Mom made the day before... Tabboouleh, stuffed Grapes leaves, homemade Arabic bread, Hummus or Baba ghannouj, cheeses, olives, fresh veggies, and a watermelon for dessert.

As a skinny preteen, I usually had scraped knees and was often found in trees or sitting top of the many 6-foot tall stone walls in our home town. I'm not so found of climbing into trees anymore, unless they are low to the ground!

Yesterday I brought Apricots home of course, and after eating 3 or 4, I decided to cook some up into jam and sherbet. Below is the dairy-free Sherbet recipe.


  • 2 lb. ripe Organic Apricots (12-15)
  • 1/4  c. Water
  • ¾ c. Almond or Soy Milk
  • ¾ c. Xylitol or 2-3 packets Stevia (to taste)
  • 3 drops Almond extract
  • 1/2 tsp. Orange Blossom Water (Whole Foods or Middle Eastern market)

Split apricots and remove pit. Cut each into 1/6’s.

Reserve 1 Tbs. of the apricots.

Cook apricots with water in a medium non-reactive saucepan over medium heat, covered, stirring occasionally, until cooked through, about 10 mins. Add milk.

Remove from heat and stir in sweetener.

Let cool to room temp.

Puree the mixture in a blender or food processor until smooth. Stir in the extract, orange water and rest of the apricot pieces.

Chill thoroughly, then freeze in ice cream maker, or pour into Popsicle molds.

~ Sahtein! (double health)

Chia Chocolate Cupcakes - GF & Vegan

Ok, so how in the world can these cupcakes be ok with our anti-cancer diet? Well, we've upped the fiber by adding chia and flax seeds, and used cocoa powder with antioxidants, replaced the sugar with Xylitol, and used olive oil for the friendly fat.

I'm not saying you can sit down and eat 3 of these...but 1 cupcake is super ok!

For an extra smudge of goodness: Melt 10 oz. 75% dark chocolate in a double boiler, add 1 Tbs. almond or soy milk and 1 packet Stevia. Stir well and smear on the cupcakes as they reach room temperature.


  • 3/4 rounded c. Sorghum flour
  • 3/4 rounded c. Potato starch or tapioca starch
  • 1/2 c. unsweetened raw Cocoa Powder
  • 1/4 c. Chia seeds
  • 1 Tbs. ground Flax seeds
  • 3/4 c. Xylitol (or 3 packets Stevia)
  • 1/2 tsp. Sea Salt
  • 1 tsp. Xanthan gum
  • 1 tsp. Baking Powder
  • 1 tsp. Baking Soda
  • 1 Omega-3 Egg (use 1 Tbs. Egg substitute of 2 Tbs. freshly ground Flaxseed for Vegan)
  • 3 Tbs. virgin Olive Oil
  • 2 tsp. Vanilla
  • 1/2 tsp. distilled Vinegar
  • 1 c. warm Water or Green Tea or Decaf Coffee

Line a 12-c. cupcake pan with paper liners. Preheat oven to 350º F.

Whisk together the dry ingredients.

Add in the warm water (or tea or coffee), egg, chia seeds, oil, vanilla, and vinegar and beat until smooth. Beat for 2-3 minutes.

Scoop the batter into the 12 lined muffin tin cups.

Bake for about 15-20 minutes, until an inserted toothpick comes out clean.

Remove the cupcakes to a wire rack and let cool completely.

~To Your Health!

"What's that Chip Doing in My Carrots?" asked Chia

No, not a potato chip, not a wood chip, and not a chip on my shoulder...  it's a Chocolate Chip! And why shouldn't you toss a few in with your carrots? After all they are both high on our antioxidant list and they both start with the letter 'C'.

I promised you a few Chia Seed recipes, so here's a recipe I modified to include that miraculous little seed..Wait that makes 3 'C' words!

Chia Carrot Chocolate Gluten Free Muffins

  • 3 c. gluten free All-Purpose Baking Flour (I like Pamela’s)
  • 1 Tbs. Baking powder
  • 1 Tbs. Baking soda
  • 1 tsp. Xantham gum
  • 11/2 tsp Sea Salt
  • 1 Tbs. ground Cinnamon
  • 2 tsp. ground Ginger
  • ½ tsp. ground Nutmeg
  • 1 Tbs. Chia Seeds
  • 2/3 c. virgin Coconut Oil
  • 1 c. Agave nectar (or Xylitol sweetened maple syrup)
  • 1 c. Rice Milk
  • 1 Tbs. pure Vanilla extract
  • 1/2 c. hot Water
  • 3 c. shredded organic Carrots
  • ¾ c. mini Dark Chocolate Chips

Preheat oven to 325º F. Line 2 standard 12-cup muffin tins with paper liners.

In a medium bowl, whisk together all the dry ingredients

Add oil, agave, rice milk, and vanilla the dry ingredients. Stir until the batter is thick. Add hot water_ continue mixing until batter is smooth.  Using a spatula, fold in carrots and chips until evenly distributed.

Poor 1/3 cup batter into each prepared cup.  Bake on center rack 25 minutes, rotate 180º after 14 minutes.

Cupcakes should bounce back slightly when pressed. Let stand for 20 minutes, transfer to wire rack to cool.

Store in airtight container in fridge for up to 3 days.

~ To your health!

Two-Berry Parfait - non-Dairy

I REALLY wanted something creamy, dreamy this morning...but that would be acceptable for breakfast. I need my anti-oxidants (berries), a healthy protein (tofu) and something to satisfy my sweet tooth (stevia, apricot jam, dark chocolate!) I'm not too fond of smoothies (ouch!) so I thought I'd whip up a quick parfait.

I have a return to make at JC Penney, and some shopping to do before it gets too hot, so gotta run soon.  I think we're going to hit 89º today.

Ok so here's my quick n easy...

Strawberry - Blueberry Parfait

  • 8 oz. organic Silken Tofu
  • 2 packets Stevia
  • 1 generous cup organic Strawberries
  • 2 Tbs. low-sugar Apricot Jam
  • 1 tsp. Rose Water (Maward)
  • 1 c. organic Blueberries
  • 1 oz. Dark Chocolate (opt.)

Rinse and slice strawberries.


Place tofu, Stevia, strawberries, jam and rose-water in food processor.


Blend until smooth.


Fill parfait or wine glasses 1/2 full with strawberry mixture.  Add a layer of blueberries.


Pour more parfait on top. Add another layer of blueberries.


Decorate with chocolate shavings and half a strawberry.


Refrigerate 20 minutes to an hour.

~ Enjoy! ♥

The Most Delicious Ice Cream You'll Meet!

I'd like to add two fantastically yummy words to your vocabulary today: ASHTA and MASTIC GUM.


a word that will make most Lebanese people swoon.  Ashta is the creamy foundation of many Lebanese Desserts. It is made with either dry milk, or for a richer flavor half and half.

Ashta is used as a filling for cannelloni-like soft shells, shredded phyllo 'bird's nests', and between layers of syrup laden pastry...drool... But WAIT!... what am I doing?? This is a blog about healthy, only good-fat, no sugar recipes!

Remember Houdini?  (What brought him here?) He did the impossible, that's what brought him here.  And I am determined to do the same. To attempt to offer you some decadent delicious dishes served on a plate labeled "Approved for Good Health"!

Well, pull up your shorts and get ready for a taste sensation...

Ashta Ice Cream is heaven on earth. Lebanese ice cream is made with mastic gum, which lends it a gelato-like texture. It comes in many flavors and is served in narrow cones.

Thanks to Anissa's blog for photo.

Mastic Gum

This is a resin made from the pistacia lentiscus tree. The mastic plant originated in the Mediterranean nations in the south of Europe, northern portions of Africa, and the Middle East. The gum has a variety of uses in cooking, art, and alternative medicine.

For cooking, mastic gum requires boiling in hot water or another liquid, because the hardened resin will not dissolve in cold water. It comes in little 'crystals' and can be crushed into a powder to add to puddings.

One of Mom's trademarks was chewing mastic gum, which is quite prevalent in the Middle East.  It wasn't until very recently that I found out that chewing  mastic gum prevents tooth decay, and is an ingredient in some toothpastes and mouthwashes.

If you chew the crystals, add a tiny bit of beeswax to soften the gum. (Mom would nibble at the end of a candle!)

Back to the business of ASHTA and dessert!

Since milk products are off our list (for you vegans and cancer survivors).. we will use non-dairy ice cream as the base.

1 pint Vanilla flavored soy, coconut or rice milk Ice Cream 1/4 c. Orange Blossom water ( Mazaher) 1/4 c. Rose water ( Maward) 1 c. finely chopped Pistachios 1/2 tsp. crushed Mastic gum

Crush the Mastic gum in a mortar and pestle till it becomes very fine (almost powdery).










Transfer ice cream to a bowl.  Add the flavored waters, mastic and 3/4 of the pistachios.

Mix well, but don't over melt ice cream.

Transfer to a round cake pan. Sprinkle remaining pistachios on top of ice cream. Cover with wax paper and freeze for 2 hours or overnight.

Take out of pan and store in a freezable container.  Serve in plain cones or individual cups.

~ Sahtein! 

Oatmeal Cranberry Cookie - Tweaked

I try to make a 'healthy' treat every week for the kids (my son and my boyfriend's 2 girls). I aim for high fiber and low sugar.  It's easy to sneak in some flax seeds for nutrition with no tell-tale flavor. Last week I made the dark Chocolate Tofu Mousse with Mint, and while my son loved it, the girls (12 and 10) thought it was too chocolaty. If I had half n half I would have whipped some into the Mousse for a more expected flavor.

Today I decided to modify an Oatmeal Cookie recipe from my files to fit my healthy food criteria.  The original recipe called for 1/2 c. all-purpose flour instead of barley, brown sugar and vegetable oil (no flax seeds or Xanthan gum).

Next time I want to add dark chocolate chips. I think it will kick these up another notch.

Oatmeal Cranberry Cookie

  • 1/2 c. Whole-wheat Flour (or Oat flour for GF version)
  • 1/2 c. Barley Flour
  • 1/2 tsp. Xanthan Gum  (use 1 tsp. for GF version)
  • 1 tsp. Baking Powder
  • 1 Tbs. freshly ground Golden Flax Seeds
  • 1/4 c. virgin Olive Oil
  • 1/2 c. Barley Malt Syrup *
  • 1 large Omega-3 Egg
  • 1 tsp. pure Vanilla Extract
  • Generous 1/2 c. Rolled Oats (not quick-cooking)
  • 1/2 c. dried Currants, Cranberries or Blueberries

Preheat oven to 350º F (175 degrees C).

In a medium bowl, whisk together flours, Xanthan gum and baking powder; set aside.

In a large bowl, whisk together oil, syrup, egg, and vanilla.

Add t0 flour mixture, and stir to combine.

Mix in oats and currants.

Using 2 tablespoons of dough per cookie, roll into balls or drop onto baking sheet lined with parchment paper (or lightly coated with Coconut Oil), about 1-1/2 inches apart.

Bake until lightly browned, 15 to 17 minutes, rotating sheets halfway through.

Cool 5 minutes on sheets, then transfer cookies to a wire rack to cool completely.

Store in an airtight container at room temperature, up to 5 days.

* Barley malt syrup is considered to be one of the healthiest sweeteners in the natural food industry. Made from soaked and sprouted barley, which is dried and cooked down to make a thick syrup, barley malt is a sweetener that’s slowly digested and gentler on blood sugar levels than other sweeteners.

~ Enjoy!

Oh-So-Blue Cornflour Crepes

A couple of weeks ago I was wondering down the wall of Bulk Bins at WholeFoods, after looking at fiber ratios of grains I have yet to try... and the Blue Cornflour caught my eye. I was sure I'd never cooked with Blue Cornflour, and stood there with my hand on the bin cover thinking... how would I use it?

A lady standing next to me, who was putting dried figs in a bag, turned her head and said, "I made Brownies with Blue Cornflour a couple of weeks ago and they were great! I remembered my Mom using the stuff, so I experimented and the flavor of the corn and chocolate were amazing."

Naturally, we chatted a bit about the flour and recipes it lends itself to, and I decided to take a plunge into the Blue waters of this indigo grain.

This morning I was ready to tackle my first recipe...I had frozen Marion Blackberries in the freezer, so I poured them into a pot to heat up while I began my adventure.

Blue Crepes

  • 1/4 c. organic Rye flour
  • 1 tsp. Sea Salt
  • 2 tsp. freshly ground Flax Seeds
  • 1/4 c. Blue Cornflour
  • 1 tsp. Baking Powder
  • 1/2 tsp. Xanthan Gum (opt.)
  • 4 Omega-3 Eggs, lightly beaten
  • 1 c. Rice, Almond or Soy Milk
  • 2 Tbs. melted Coconut Oil+ 2 tsp. for pan
Blue Cornflour Crepes1
Blue Cornflour Crepes1

Mix dry ingredients in a bowl.  Add wet ingredients and mix well. Let stand 20 - 30 mins.

Coat a crepe or small saute pan with a little of the coconut oil over medium-high heat.  Wait 2 minutes and pour enough batter to coat bottom of pan.  Swirl to even out crepe.


Cook until edges turn brown, and flip.  Cook for another 20 seconds or until brown.

Blue Cornflour Crepes2
Blue Cornflour Crepes2

Remove from pan. Since crepe is not sweet, you may fill it with your favorite savory or sweet filling.

Blue Cornflour Crepes4
Blue Cornflour Crepes4

Note: I added 1 packet Stevia to 2 c. of Marion Blackberries, simmered them on med-low heat while the crepes cooked.  I put berries in the crepe, and the juices on top.

Blue Cornflour Crepes3
Blue Cornflour Crepes3

~ Bon Apetit!  ♥

Non-Dairy Fruity Parfait

Blueberries, out star Anti-oxidant filled fruit, so fun to cook with.

Avocados... another super-anti-oxidant fruit, lends its creaminess to this parfait recipe that I adapted to be non-dairy and no-sugar (unless you choose to use honey).

Avocado-Blueberry Parfait

1 lime                                                     1 avocado 1 c. silken tofu,                                       3 Tbs. honey (or 3 packets Stevia) 1 c. fresh blueberries                             1 tsp. orange blossom water * 2 Tbs. Xylitol                                           2 tsp. water

1 Tbs. finely chopped mint leaves 4 sprigs for Garnish

Zest the lime.  Squeeze the juice and set both aside.

Combine avocado, tofu, Stevia or honey, lime juice, and zest in the bowl of a food processor fitted with metal blade.  Pulse about 10 times.  Scrape down sides of the bowl , and process for about 2 minutes, until tofu is smooth.  Chill while preparing the rest.

Place 1 Tbs Xylitol, 2 tsp. water and orange blossom water (or honey) in small pot over medium-low heat. Bring to a simmer. Add the blueberries.  Toss to coat and remove from heat.

Add chopped mint to the avocado mixture and stir.

Divide a third of the blueberries in the bottoms of 4 parfait or dessert dishes. Dollop with half of the avocado mixture. Top with another third of the blueberries, followed by the remaining avocado mixture. Top with the remaining blueberries. Garnish with the mint sprigs.

~ In Good Health!

   * Orange Blossom water is a must if you are into syrup laden desserts.  It is the flavor that gives Middle Eastern Baklawa (not Greek Baklava which uses honey) its distinct flavor.  We place 2 - 3 drops in our water glasses for a refreshing flavor.

Preview of Summer - My Fave Fruit Crisp

Summer is around the corner...

Peaches and Blueberries are on our Yes Foods list, with a Glycemic Index of 30 per average peach and 33 per cup of blueberries, they're well below the 55 threshold.  There isn't quite anything like cooked sweet peaches served hot with cinnamon.  Those two flavors were made for each other.

Heating blueberries seems to explode their flavor, so let's toss those two together with a little topping and bake 'em up for dessert.

Blueberry-Peach Crisp

6-7  ripe Peaches, sliced                                        1 c. organic Blueberries 2-3 Tbs. Arrowroot or Potato Starch                      1/2 c. organic Rolled Oats 1/3 c. Sorghum flour (or Brown rice flour)              1/2 c. Almond flour 1/3 c. Brown Sugar (or Coconut Palm)                   1/4 c. Xylitol (3 tsp. Stevia) 1 tsp. organic Cinnamon                                        1/2 tsp. Sea Salt 1/2 tsp. Baking Powder                                           6 Tbs. cold Coconut Oil 1 tsp. Vanilla extract                                               1 - 2 Tbs Lemon Juice 1/2 c. pecans (opt.) Preheat oven to 350º (175º C).

  1. Mix the vanilla and lemon juice into the peaches (use less if the peaches are very juicy)
  2. Mix in arrowroot/potato starch to thicken a bit and set aside
  3. Mix together the sugars, oats, flours, cinnamon, salt, and baking powder and blend well with a whisk or fork
  4. Add the cold coconut oil and work with your hands to until it's crumbly
  5. Add nuts and mix
  6. Sprinkle liberally over the peaches
  7. Bake for about 40 minutes.
  8. Let it cool for a while after you take it out so the juices firm up

Enjoy warm with a scoop of non-dairy ice cream!

~ Bon Apetit!

Decadent Dairy-Free Mousse - Vegan + Sugar Free

Minted Chocolate Tofu Mousse

So I was really in the mood for something decadent tasting last night. On my cancer diet that isn't as easy as it should be. Then I remembered messing around with whipped tofu a few months ago, and decided to tweak a tofu mousse I had come across.

mint 1
mint 1

I love the combination of mint and chocolate.  If you don't, you can substitute orange zest or Rum extract for the mint!

  • 10 oz. (1-1/4 c.)  Silken Tofu
  • 1 c.  Dark Chocolate, in pieces (I used 72% dark)
  • 1/4 c. organic raw Cocoa powder
  • 1/4 c. Green tea or water
  • 1 Tbs. Almond extract
  • 1/2 c. Xylitol or 4-5 packets Stevia
  • 1/4 c. fresh organic Mint leaves, chopped  ( or 1 tsp. dry mint)

Place chocolate, cocoa, water, extract and sweetener in pot over medium-low heat (or in a double-boiler over simmering water). Stir until chocolate pieces melt and mixture is blended.

Remove from heat.

In food processor, whip tofu until smooth.

tofu mousse1
tofu mousse1

Add chocolate mixture and process until shiny and well blended. Add mint leaves and pulse 4 - 5 times just until mixed.

Scoop into dessert cups or bowl. Refrigerate 1 hour.

tofu mousse2
tofu mousse2

Your mousse will be thick, rich and oh-so-good!  Sprinkle additional chopped mint on top for garnish.

~ Bon Apetit! ♥

Oaty Spiced Bran Muffins

These are tasty bran muffins.  The oats and applesauce lend fiber to make these a healthy alternative to breakfast cereals.

Spiced Oat Bran Muffins

  • 2 c. Oat Bran (4 c. Rolled oats)
  • 1 tsp. Sea salt
  • 2 tsp. Baking powder
  • ½ tsp. Cinnamon
  • ¼ tsp. Ground Cloves
  • ¼ tsp. Ginger powder
  • 2 tsp. Stevia
  • 2 c. Rice or Almond milk
  • ½ c. unsweetened organic Applesauce
  • ¼ c. grass fed Butter or Cconut oil
  • 1 high Omega-3 Egg or 2 Egg whites
  • ½ c. Sunflower seeds (opt.)

Preheat oven to 425 degrees and grease or line muffin tins.

If using rolled oats, grind them in blender to give them crumbly consistency of oat bran.  You can also substitute 1/3 c. dried figs for the applesauce.

Mix the oats with salt, baking powder, spices, stevia and sunflower seeds in a large mixing bowl.

In a small saucepan, bring the milk to a boil.  Pour milk and all the wet ingredients into blender and blend until figs are finely chopped or eggs are well mixed.

Carefully pour liquid into dry ingredients and stir quickly using a minimum of strokes to avoid making muffins tough.

Fill muffin tins 2/3 - ¾ full.  Bake for 20-25 mins or until done.

~ Good with hot tea.