(Gluten Free, Raw, Vegan, Refined Sugar Free)

This is so easy, and after sharing it with friends this weekend I am happy to share the recipe too.  

Three ingredients and a blender - that is all you need.  Any blender.

Amounts may vary slightly, play around to get the texture and taste you like.  

Ingredients

• 4 very ripe bananas
  
• 1/2 - 3/4 cup of coconut oil (can use some coconut butter too)**
  
• 4 Tablespoons of really good raw cacao powder, like this one (seriously, this is the secret to the recipe!!)
  

Directions

• Put bananas, coconut oil and raw cacao powder in the blender 
  
• Blend until very smooth
  
• You might need to stop the blender and wipe down the side with a spatula once or twice

Option 1 (see below right)
Serve it bowls right away - it is a light fluffy, truly decadent chocolate mousse

Option 2 (see below left)
Pour into a pie tray and refrigerate or freeze
A few hours later, take out, top with berries
Let it warm on the counter until it is soft enough to serve
Note, when I served this today, it all fell apart (see photo above) - but nobody complained, and not a crumb was left!

Option 3
Pour it into ice pop molds and make 'fudgicles' 

Option 4
Use this to make Our Birthday Cake - this will make it a bit richer than the recipe on that page

Option 5
Use this to make frosting for any cake

** The amount of coconut oil depends on the size of your bananas - if your blender is struggling a bit, add some more.  I used about 1/2 cup plus 1 or 2 Tablespoons of coconut butter today.

You can also play around with adding other things - an avocado, raspberries, dark cherries, etc... once you get the base down, it is very flexible!

Actually, I made this yesterday, and we had four small bowls of raw vegan chocolate mousse.  Then I poured the extra into the pie tray, and froze overnight.  This morning I took it out and added the berries around 11am, and we ate it around 3pm.  It was gone by about 3:30pm!

(Gluten Free, Vegan, Refined Sugar Free)

We are here in Niseko, and with full days skiing, I love a hot drink at night and often need some extra energy too.  All the restaurants on the slopes offer hot chocolate, but it is much too sweet for me, and I don't like all the milk.  Coconut Milk Hot Cacao is a great alternative!

Most of the time in the evening, I just have a Yogi Bedtime Tea, which really relaxes me.  But here in Niseko, Japan;
with fluffy powder snow outside; 
a day of skiing having both exhausted and exhilarated me; 
my favorite drink is Coconut Milk Hot Cacao.

This would also be an excellent hot morning drink, or something to fill in your flask if you are out all day in the back country.  

Ingredients

• 1 Can of full fat coconut milk**
  
• 1 Tablespoon of raw cacao 
  
• 1 Tablespoon of coconut oil
  
• 1 teaspoon of coconut sugar
  
• 1/2 Tablespoon of cinnamon (optional)
  
• 1/2 teaspoon of vanilla (optional)

Directions

• Add all ingredients to a small pot on the stove
  
• Mix viciously with a whist or fork
  
• Heat gently until warm, but not boiling, some small bubbles okay
  
• Fill two small mugs with warm energy boosting goodness and enjoy
  
• My friend had to add a bit more coconut sugar to hers - so add more to taste if needed

This is a lovely thick smooth drink, which hits the spot after a full day on the slopes!

** In snowy Niseko on the island of Hokkaido, fresh coconut are not to be found, but M Pocket in Kutchan has cans of full fat coconut milk! 

(Raw, Gluten Free, Sugar Free, Vegan)

UPDATE: If you want to buy an Excalibur in Hong Kong, you can from buy one from ME!  It comes at a 10% discount off the list price, and will be delivered to your door in most places in Hong Kong.

My dehydrator of 6+ years died a few months ago.  Within 2 days we ordered a new one of the exact same model. Then finally replaced it with an Excalibur - the work horse of dehydrators! 

Dehydrators come in two shapes - rectangle and round.  I prefer the rectangle shaped dehydrators over the round ones, they heat more evenly and are easy to taste as you go since you have access to each tray. A rectangle dehydrator has a heating element and a fan at the back to blow a constant low heat over the trays. 

I use it quite simply - to dehydrate sliced fruit for snacks, kale chips, fruit roll ups, soaked tamari almonds, raw crackers, SCOBY jerky, raw sprouted wraps/bread, raw probiotic nut cheese and more.

When drying fruits, the nutrients and sugar content stay the same, but since the water is not there they are smaller so the 'sugar per bite' is higher. 

Dried fruit is: a healthy snack in limited quantities, ingredients in meals, a way to preserve in season fruit and can be packaged in glass jars as pretty and tasty gifts.

One of the major benefits of making dried fruit at home is keeping it all natural, most dried fruits in the supermarket have added sugar or sulfur. There is no need to add anything to make it taste different or look 'prettier'.  

Fruits and Veggies to Dry

• Pineapple - it tastes amazing half way through being dried
• Mango – everyone’s favorite
• Apples - we like to slice thin, and dry them until they are crisp, adding cinnamon is an option
• Little tomatoes - cut in half, add nothing, leave the seeds in and dry them skin side down
• Bananas - cut into coins or dry the small bananas whole
• Kiwi - peel and slice into circles
• Purple dragon fruit - slice thin, they never get crispy, but are great chewy
• Star fruit - they almost shrink to nothing, but are very pretty
• Jack fruit - superbly unique taste, take the stone out first
• Kale Chips - wash, rip out the stem, and dry at 105 degrees for about 12-15 hours
• Fruit roll ups - fruit and homemade yogurt and a bit of cardamon or cinnamon - yummy
• Soaked and Dehydrated Nuts - soak 12 hours, dehydrate at 115 degrees 24-72 hours
• SCOBY Jerky - marinate and dry at 105 degrees

Timing

• Timing suggestions for dehydrators are just suggestions because everyone's humidity and starting base is different.
• Anything from 12-72 hours depending upon the fruit, the thickness, your preferred taste, etc... just put them in and taste every 6-8 hours

Storage

• Glass jars work great, and look pretty. 

Most of all, have fun with it!!

What and where to buy?
Sedona and Excalibur are by far the top of the market.  While they are expensive, they do come with warranties.  Sedona has an electric control panel and a 1 year warranty in HK. The Excalibur has a 3 year warranty in HK, and is much simpler with two knobs (temperature and time). I prefer the Excalibur as the controls are simple (no digital control panel to go wrong) and it is a total workhorse, mine is often on for 5 days non-stop!

UPDATE:  I am now selling the Excalibur dehydrators at 10% off the retail price - contact me for details!

If you live in Hong Kong or China, we bought our 'no name brand' from Taobao, and it arrived less than 24 hours after we ordered it!

If you need extra mesh liners or non stick mats, you can get them on Shanghai Street in HK or from Amazon in the USA.

Related Links

From Taobao, http://item.taobao.com/item.htm?id=22840772053
Learn about Taobao, http://taobaofieldguide.com/how-to-buy-from-taobao/how-to-buy-from-taobao
Taobao shopping service, http://snappyshopperasia.weebly.com/

(Gluten Free, Refined Sugar Free, Vegan)

These are easy to make, and the kids love helping with the mixing and cookie cutter usage!  I created the recipe based on what was on the Bob's Red Mill Scottish Oatmeal bag, but wanted to make it healthier and gluten free*.  

Ingredients

• 1 1/2 Cups gluten free Scottish oats 
• 1/2 Cup all purpose gluten free flour
• 1/4 Cup smashed freeze dried blueberries
• 1/8 Cup unsweetened coconut flakes
• 1 (slightly less than) Tablespoon honey
• 1/4 teaspoon salt
• 1/4 teaspoon baking powder
• 1/4 Cup coconut oil
• 1/2 Cup hot water

Directions

• Preheat oven to 160 C / 325 F
• Mix dry ingredients in one bowl
• Mix wet ingredients in a glass measuring cup
• Mix dry and wet together
• Use coconut flour or other GF flour on the rolling pin and board, then put down one sheet of parchment/waxed paper, then put the dough on, then put another sheet of parchment/waxed paper on top, then roll to about ¼ inch or more – try to make them even.
• Use cookie cutters to make any shapes you like 

Bake at 160 C / 325 F for about 25 minutes – every oven varies so check from about 18 – 30 minutes to figure out when they are done!

Let them cool on a rack, then enjoy plain or with sweet or savory toppings.

* Oatmeal is not always gluten free due to potential cross contamination, please check the labels and rely upon your own health guidelines regarding this recipe

(Gluten Free, Refined Sugar Free, Vegan, Raw)

Macaroons are sentimental for me, they remind me of Passover, of containers of Manischewitz Coconut and Chocolate Macaroons.  The taste and texture is a taste of childhood and stealing a macaroon as a treat for myself.  Macaroons are not super sweet, and totally hit the spot for me as a child.  Just one fills me up.  

Recently, I had a store bought raw, vegan, gluten free macaroon, and I really wanted to create a recipe at home that was less sweet and even more healthy.  I am quite pleased with the results! 

The main difference, is I use vanilla powder instead of vanilla extract with alcohol, and carob pod concentrate instead of other sweeteners.  Carob is high in antioxidants and this is a very unique product that I am enjoying playing with in the kitchen.

Ingredients

• 1 1/3 Cups of unsweetened coconut flakes
  
• 1/2 Cup of almond flour
  
• 2 1/2 teaspoons of raw cacao powder (more for more chocolatey taste)
  
• 1/2 teaspoon of vanilla powder (I love this!) or vanilla extract
  
• 1/8 teaspoon of pink Himalayan salt
  
• 2 Tablespoons of coconut oil
  
• 1/2 Tablespoon of carob pod concentrate (can use maple syrup instead)

Directions

• Mix dry ingredients in a food processor
  
• Add wet ingredients - the carob pod concentrate and coconut oil
• Add more coconut oil if needed, but no more than an extra Tablespoon
  
• Blend until well mixed and it starts to clump together - you may need to stop one or two times and wipe down the sides of your food processor to get everything back together
  
• Taste! See if you want to add more raw cacao powder or adjust any of the flavor
• Schmoosh into shape as in the photo, they don't roll
  
• Freeze on a plate overnight, then you can store in the fridge in an air tight container

This recipe only makes 12 macaroons, they are rich and very satisfying. I think doubling the recipe is a good idea because they are so yummy and make great gifts too!

(Gluten Free, Refined Sugar Free, Vegan, Raw)

As a family, we are not milk drinkers.  My kids have organic cows milk or homemade yogurt with their cereal in the morning, and that's it.  We do like cheese, both dairy and nut cheese, lately I'm addicted to both cashew cheese and goats cheese - yum!

I sometimes use almond milk when I cook, but again, not a lot, usually just buying the sugar free most natural one I could find.  Made it once or twice, but never really got into it... just not a milk drinker.

The other day, I decide to make hemp milk:

• Super Easy - just whizz in the blender for 1 - 1 1/2 minutes
  
• Flexible - can flavor as you wish
  
• Yummy - as a dessert or with breakfast or for a snack
  

Ingredients

• 1 Cup hemp seeds
  
• 3 Cups of water 
  
• 1 Date (none for sugar free, up to 3 for sweeter)
  
• 1 Tablespoon of coconut butter/manna 
  
• 1 teaspoon of vanilla seeds (I love this!)
  
• 1 teaspoon of raw cacao powder
  
• A dash of pink Himalayan salt

Directions
Add all ingredients to a blender (I use a Vitamix, but ANY blender will work)
Blend 1-2 minutes until smooth
Taste with a straw to see if you want to adjust the flavor
Put in a jar in the fridge, will last 2 days

Optionally, you can strain out the 'gritty bits' but I like keeping them in and stirring it before drinking.  If you do opt to strain (use a 'Chinese soup' bag, muslin, cheese cloth or nut bag), use the 'gritty bits' to make raw crackers, raw balls or when baking.

Now, hemp and water on their own, are really quite bland - so you can flavor this however you like - I did the above which was very mild, but could easily go for pumpkin spice for something seasonal or more cacao for a chocolatey treat!  

Let me know how it goes and your favorite flavor combination.

(Gluten Free, Refined Sugar Free, Vegan)

This is my thing, it is what I bring to every party, it is what I often serve when people come over.  I debated not sharing this recipe!  So I have one request - if you ever invite me to your house, or come to my house, or you know we are going to the same party, please do not make this dip!  It's mine mine mine... but I like to share, so here is the recipe for when we are not celebrating and eating together.

The other week, I showed up at a party without it, and three people asked me 'did you bring your dip'? 

This is a sweet and savory dip, that both kids and adult love.  It is very hard to taste the individual ingredients, and people are usually surprised to find out what is in it!  Serving it with vegetables and fruit and it is a great addition to any afternoon playdate or party menu.

If you want to make it nut free, you can use sunflower (or other) seed butter instead of nut butter.

Ingredients

• 1 - 1 1/4 Cups pitted dates (based on how sweet you want it), soaked 8+ hours
• 1 1/2 Cups chickpeas or white beans (1 can, drained and rinsed well) 
• 1/4 Cup nut butter
• 1/4 teaspoon pink Himalayan salt
• 1/8 teaspoon baking soda
• 1 1/4 Tablespoon pure vanilla extract
• 2 teaspoons raw cacao powder
• 2 Tablespoons hemp seeds (added last for some texture)
• Optional: add some coconut flakes for variety instead of the hemp seeds

Directions

• Soak the dates for 8+ hours
  
• Add the dates to the food processor with the metal S blade and blend**
  
• Add the chickpeas and nut butter and blend more
  
• Add some of the liquid from the dates if needed (I always have to!)
  
• Add the rest of the ingredients
  
• Blend until smooth, and then add the hemp seeds and pulse a few times.
  

Put in the fridge and serve cold with fresh cut celery, carrots, cucumber,cherry tomatoes, strawberries and our favorite gluten free crackers.

Will last a couple days in the fridge, also goes great in the school lunch box with veggies to dip!

**  I have also made this in my Vitamix - it comes out super smooth, but the food processor is easier to scrape every bit out with a spatula. When I use the Vitamix, I also find I have to add more liquid.  It is up to you which you use, I use both depending on if I want smooth or a bit crunchy.  

Credits:
http://chocolatecoveredkatie.com/2011/09/27/new-recipe-sugar-free-cookie-dough-dip/

(Gluten Free, Refined Sugar Free, Vegan, Raw)

I love the idea of yummy raw balls, but to be honest, I find many of them too sweet for my taste or feel they are only a 'treat' because they are so sweet.  I want to give my kids wholesome snacks, that are both nutritious and tasty, without relying upon sweetness as the main attraction.  

I have made many different raw balls, and the basic recipe is the same for most recipes - a sweet dried fruit like dates, raisins or figs, and nuts and/or seeds.  This week, I experimented with a less sweet version, that was full of healthy goodness.  

Although this recipe uses 20 dates, it also uses over 2 cups of nuts and seeds. Possibly because I soaked the dates for so long, these were truly not sweet. Also I made A LOT of balls, so there is very little date per ball.  

Dates provide the natural sweetness, but they also provide the fibre and nutrients to allow the body to break down and use the sugars, so therefore it places no further tax on the body. This differs from refined sugars which leech from the body and can cause harm.  

These are total winners - so say the kids, friends, my marathon running Cantonese lesson classmate and me!

Ingredients

• 20 dates (soaked over night in water until really soft)
  
• 1/2 Cup macadamia nuts
  
• 1/4 Cup cashews
  
• 1/4 Cup almonds
  
• 1/4 Cup hemp seeds
  
• 1/4 Cup unsweetened coconut flakes, more to roll in
  
• 2 Tablespoons raw cacao powder
  
• 1 teaspoon pink himalayan salt
  
• 1/2 Tablespoon vanilla
  
• 3 Tablespoons of water from the dates
  
• 1/2 Cup of chia seeds
  

Directions

• Add the dates to a food processor, without the liquid, and blend
  
• Add the nuts to the food processor, and blend for a few minutes until well mixed with the dates
  
• Add the hemp seeds, coconut flakes and blend more until well mixed
  
• Add the raw cacao powder and pink himalayan salt
  
• Add the vanilla
  
• Continue to use the food processor on high until everything is evenly mixed
• If you feel it is still too 'dry' then add some water from the dates, I added about 3 Tablespoons (see photos below for an idea of the texture)
  
• Be sure it is all mixed, then at the last minute, add chia seeds and only mix gently to have them evenly spread around the 'dough'
  

Take them out of the food processor and roll into small balls 
Roll some on coconut flakes if you like, leave some naked 

Put in freezer or fridge on plates for them to harder, then transfer to a convenient container to store.

Store in the fridge or freezer.

Great in the kids lunch box or as snacks at the office or class - or just an afternoon or evening treat.

Why did I add the chia seeds last and try to leave them a bit more whole?

• Chia seeds absorb liquid, but it takes about 10 minutes.  Since the dough needs to be 'wet' enough to roll, I thought that if I added the chia seeds last I could roll the dough easily, but then they would firm up a bit after they were made.  No idea if this theory is true or not, but it did work out well for me.
  
• By adding them last and leaving them whole, it adds a bit of a different texture to the balls.
  

(Gluten Free, Refined Sugar Free, Raw, Vegan Option)

This is my standard birthday cake - it is super easy, flexible and healthy.  Best of all it works for most diets except for nut allergies.  Because it is such a flexible recipe, I have included lots of options below - be creative and please let me know what works for you!

The Base:

• 8 dates (unless they are very hard, no need to soak)
  
• 1/2 cup of nuts (cashews, macadamia, almonds, etc...)
  
• 1/2 cup shredded coconut
  
• 2 Tablespoons raw cacao powder
  
• 1/4 teaspoon pink Himalayan salt
  

Put in a food processor and blend.
Put in a pie dish or tray and mash down until evenly flat on the bottom.
Put in freezer or fridge

Middle Layer:
Option 1 - chocolate pudding

• 4 ripe bananas
  
• 2 Tablespoons coconut oil
  
• 1 Tablespoon raw cocoa powder

Option 2 - Banana and peach custard

• 2 ripe bananas
  
• 1-2 ripe peaches or mangoes (use more if you want to omit the bananas)
  
• 2 Tablespoons of coconut butter (use more for thicker custard)
  
• 1-2 teaspoons of vanilla

Put in a blender and blend until smooth, then add on top of the base layer.
As an option you can layer some sliced fruit between the two layers.
Put back in fridge

Top Layer:
Option 1 - Whipped Coconut Cream (vegan)

• 2 small boxes of coconut cream - cooled in fridge
  
• 1 Tablespoon of vanilla extract
  
• 1 Tablespoon of raw cacao powder (optional if you want chocolate flavored cream)

Option 2 - Fresh Whipped Cream (dairy)

• 1 cup of fresh cream - cooled in fridge
  
• 1 Tablespoon of vanilla extract
  
• 1 Tablespoon of raw cacao powder (optional if you want chocolate flavored cream)

Right before serving, whip until light and fluffy (I use an electric whisk) 
Add to cake right away, then serve

If I do the whipped top layer, I like putting berries on top and making it look even prettier that way.

If I do just the 'custard' on top, then I can skip the whipped layer. It is really nice to do a pretty pattern of fruit or even a fruit mosaic on top.

I love sharing recipes, and over the years have shared this with a few friends.  Many of my friends are much more creative in the kitchen than I am, and make great changes to the recipes.  In fact, the custard filling was created by my friend Susan, (on Twitter @alohazen). Susan asked me for a raw vegan cake recipe, and I gave her this one which she modified by creating the custard option.  Here is a photo of her final piece of work which was devoured by her colleagues:

Credits: 
http://chocolatecoveredkatie.com/2012/05/13/ridiculously-easy-chocolate-pie-crust/

(Raw Option, Vegan, Gluten Free, Refined Sugar Free and Sugar Free Options) 

Super easy 'healthy' homemade chocolate bark!

The base of this recipe is coconut oil, raw cacao powder or carob powder and a sweetener of your choice.  That's it - just those three things.  After that, it is all up to you how to customize it to your liking.  So don't be intimidated by this long post - it is really just a three ingredient recipe with lots of great options!

No refined sugar required! You can use low GI coconut sugar or stevia** any sweetener of your choice like raw honey or maple syrup.  My friend uses Cocobono Coconut Ginger Sugar and loves the results. 

This isn't the best version of chocolate I make but it is certainly the easiest - takes no more than 5 minutes. Everyone deserves a treat :)

Usually I make it chock full of things: coconut flakes, chia seeds, hemp seeds, smashed nuts and more.

Last week I used carob which is naturally sweeter, so I could use much less sweetener.  

Note: the only carob powder I can find is toasted, not raw, so if you use carob these are not raw.

Above, is a photo after I have stirred it up and before I freeze it. Then I put a piece of parchment/waxed/baking paper on a dinner plate, and pour it on.

If you don't have much space in your freezer, then put it in your fridge first, and move it to freezer once it is more solid.

You can also put it in little 'truffle' papers - you know those super small muffin papers? That will make make 'clusters' rather than 'bark', or in silicon molds and make pretty chocolates.

To the left, is a picture of chocolate bark after frozen. This batch was so thick I cut it with the cleaver! Chia, hemp seeds, coconut, chock full of goodness...

Do remember, you have to keep these in the freezer, they don't last in the heat so well.  You can also melt them down and use the to dip strawberries or sliced bananas and then refreeze!

Optional additions to either: Himalayan pink salt, vanilla extract, peppermint extract, coconut flakes, hemp seeds, chia seeds, chopped nuts, smashed freeze dried fruit, whatever you fancy

Directions
1.   melt the coconut oil and coconut butter (and nut/seed butter) in your largest glass measuring cup (just because it is easy to pour later then)
2.   add the cocoa or carob powder and stir with a fork until well mixed
3.   add the sweetener of your choice - stirring and tasting after you add some to see if you have the desired level of sweetness
4.   add the peppermint extract (or other flavor or nothing - up to your taste - again tasting along the way)
5.   Mix all well
At this point you can stop and go to step 6, or you can add more - coconut flakes, chopped nuts, chia seeds, hemp seeds, himalayan pink salt, chili powder, ginger, whatever really 
6.   Take a dinner plate or two, put waxed/parchment paper on it, and pour the chocolate mixture on it, smoothing it out with a spatula, spoon or the fork.  
7.   Place in freezer overnight.  
8.   Next day break up the bark into whatever sizes you want, and put in a glass container or a zip lock bag to keep in the freezer, sneaking a guilt free sweet treat when you want one...
9.  Great as gifts and to share!

Credits: I based it on these two great recipes:
http://wholenewmom.com/recipes/homemade-chocolate-or-carob-bar/
http://chocolatecoveredkatie.com/2012/01/15/three-ingredient-chocolate-bars-1/

**Before deciding to use stevia, please read:
http://empoweredsustenance.com/is-stevia-bad-for-you/
(personally for me, I only eat a square or two of the chocolate once a night, and not every night - so I am okay with this limited stevia intake - but that is me.  If stevia effects you negatively, or if you are going to sit down and eat a huge plate of this super yummy chocolate, then do consider one of the more natural sweeteners like coconut sugar, raw honey or maple syrup)