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Cook, Eat and Be Well, Lauren
The sweet flavor of fruit combined with the creamy texture of coconut milk is divine! Have this for breakfast, a snack or dessert! Delicious anytime! I always loose weight when I drink this in place of breakfast or lunch!
Yields: 2 servings
2 cups fresh Organic Persimmons, Bananas, Kiwi, Mango, Strawberries, or any frozen fruit
2-3 cups coconut milk, light or regular, chilled OR milk alternative(nut milk, Hemp milk etc…)**
2-3 TBSP. agave nectar or raw honey to taste or a banana or 1 cup frozen mango or 3-4 dates or 3 drops stevia
1 tiny pinch sea salt
1 teaspoon real vanilla extract
½ teaspoon Non-GMO soy lecithin granules, or sunflower lecithin, optional*
1 TBSP. cold milled flaxseeds or chia seeds, optional
For chocolate lovers add: 2TBSP unsweetened cocoa powder+2-3TBSP Blue Agave Nectar, omit strawberries and add 1 banana. For extra protein add: 1-2 TBSP nut butter(almond, Valencia peanut, sunflower seed, macadamia etc…)
Put all ingredients into a blender and blend on low speed, holding the top on tightly. Gradually increase the speed to high until smooth. Taste and adjust sweetness with agave. If it is too thick add more coconut/alternative milk. Drink right away while it is cold or chill in the refrigerator. It will thicken with time and be the texture of yogurt. I make this the night before and put it into a glass mason jar and take it with me in the morning.*Soy lecithin is very high in B vitamins and breaks down stored fats in our bodies! The little bit of soy in this is fine for men.
**You can use 1/2 coconut milk and 1/2 another alternative milk
*Soy lecithin is composed of predominantly B vitamins and helps to break down stored fat, especially in the belly!
*Is soy lecithin safe for people allergic to soy?
Studies done at University of Nebraska and Michigan show that most soy allergic individuals may safely eat products that contain soy lecithin and soy oils. These substances are fat based, and persons with allergies react to the protein portion of the food. Of course, there are individuals who are more sensitive and if that’s the case, even lecithin should be avoided. Check with your allergist/physician.
Pour over an Organic Green Salad or Quinoa Salad with lots of chopped Veggies & top with your favorite protein(grilled fish, chicken, shrimp etc…) Or, use as a marinade for chicken for 2 hours-overnight or fish for 1 hour or shrimp for 20 minutes-do not use marinade that has had raw seafood or meat or poultry, use fresh over a bed of greens.
¼-1/2 cup vinegar or citrus juice or fruit juice + 1 tablespoon citrus zest
1 tablespoon chopped onion or shallot
1 clove garlic, finely minced (optional)
1 teaspoon Agave nectar
1 teaspoon Dijon mustard, organic (don’t even think about that yellow stuff for hot dogs only!)
1-3 tablespoons of fresh chopped herbs (your favorite) or 1 teaspoon dried herbs
2 tablespoons of dried fruit, optional
salt and pepper to taste
½ – ¾ cup oil, to your taste*
In a large bowl combine all ingredients except oil, and whisk them together. While vigorously whisking, slowly stream the oil into the bowl to combine. Taste and adjust the seasoning. You can always add a little more vinegar if it is not strong enough. Remember you want to dressing to have a strong flavor because it will be milder when mixed with the salad.
Pour everything into a salad dressing cruet or glass jar and shake until combine. Keep in refrigerator for up to one week. Take out 30 minutes before use to let the oil liquefy and shake it up.
Lemon & Lime juice, Olive Oil, fresh mint and a touch of Agave to taste
Balsamic or Red wine vinegar/ Extra Virgin Olive Oil or Grapeseed oil, oregano
Rice wine vinegar/Rice Bran oil
Champagne vinegar, Rice wine vinegar/ Grapeseed oil
Apple Cider vinegar + Balsamic vinegar/Walnut Oil (omit garlic)
Lime juice/Grapeseed oil, mint or basil
Orange juice/Walnut oil or Grapeseed oil, tarragon or basil
Grapefruit juice/Grapeseed oil, tarragon
Cranberry juice, orange zest/Grapeseed oil or Walnut oil, dried cranberries
Cherry juice, dried cherries/Grapeseed oil
**For a creamy dressing add 1-2 TBSP. Veganaise or Organic Olive Oil Mayonnaise(Canola Oil Free)
Chocolate Molten Lava Cakes
The center of these little cakes is a heavenly, thick chocolate sauce that runs out when cut into. This is a quick and very popular dessert. Great with vanilla ice “cream” (see index) or a cup of coffee, tea or liqueur.
Yields: 6 individual cakes
12 ounces, chopped good quality dairy-free dark chocolate (Valrhona, Callebaut, Dagoba) 56%-72%
¼ cup vegan Earth Balance or coconut oil
1/3 cup agave nectar or coconut palm liquid
4 lg. organic cage-free eggs, beaten*
1 teaspoon real vanilla extract
1/3 cup gluten-free oat flour
Preheat oven to 400 degrees. Grease 6 ceramic ramekins with vegan Earth Balance, set aside. Melt chopped chocolate over a double boiler with water simmering. Stir chocolate until smooth and set aside off of the heat and cool to room temperature. In an electric stand mixer, with paddle attachment, mix vegan Earth Balance and agave or sugar together until light and fluffy on medium low speed. Add eggs slowly while mixer is on low speed. Add vanilla and mix until well incorporated. Pour cooled chocolate into egg mixture and mix on low speed until smooth. Sift flour into the mixer and mix on low just until it is incorporated-don’t over mix or the cake will be tough. Immediately pour batter into 6 ceramic ramekins and bake on a baking sheet for 6-8 minutes. They are done when they are set around the edges and still soft but wobbly (like a cheesecake) in the center. Using a pot holder, carefully invert them onto a plate and add a scoop of vanilla ice “cream” or raspberry sauce. Eat immediately or they will set and the center and will not run out like lava. A glass of your favorite liqueur such as Frangelico, Amaretto, Chambord, Cognac, or a cup of coffee or tea is a nice compliment to these heavenly delicious little cakes. I love to serve this with my Raspberry Sauce, especially for Valentine’s Day!
*If you sensitive to eggs, use an egg substitute of your choice(powder, chia or flax) consume within 5 days is using chia or flax as it goes rancid/bad in 5 days! 1 egg=1 TBSP. cold milled ground Flax or Chia seeds+3 TBSP. filtered water, let sit for 15 minutes.
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