Tropical Traditions Coconut Oil Review and a Pumpkin Pie Omelette

How many things do you know of that are good on and in your body?  Coconut oil is just that, and Tropical Traditions makes some of the best quality coconut oil out there!

When the noble people at Tropical Traditions sent me a quart-sized jar of their high quality Gold Label Virgin Coconut Oil to try, I quickly searched for ways to use it. I first thought I would only find recipes to cook with it, but found it offers more than great, healthy cooking.

Like what you see? Get your own by clicking the giant picture of goodness and find your own ways to use this versatile oil.

Please note: If you order by clicking on any of my links and have never ordered from Tropical Traditions in the past, you will receive a free book on Virgin Coconut Oil, and I will receive a discount coupon for referring you."

Plus, have you seen the prices of some coconut oil in stores? I urge you to at least check out what Tropical Traditions has to offer and possibly help me out at the same time. I'll be very thankful....even more than I already am that you're here reading my blog. Thank you for that. : )

I have very dry hands from always washing them while in the kitchen, and sometimes they'll be painfully cracked for days.  Enter my new jar of coconut oil and my hands are healing nicely.  Every night after my shower, I'll rub a little on the problem areas to keep them hydrated; no greasy mess! This stuff is absolutely wonderful for my dry skin and I think it will help fight the upcoming winter dryness I experience perfectly.

But, obviously, we all want to know how it fares in food, right?  Simply put; awesome! This versatile and heat stable gift to us kitchen dwellers will keep your breads and pancakes safe from sticking to pans and impart flavor. Even egg dishes like my Pumpkin protein omelette inspired by Heather's (from Kiss My Broccoli) pumpkin omelette recipe easily slid right onto my plate for fast consumption.

As described on their website….

“The best and highest quality coconut oil is the wonderfully flavorful Gold Label Virgin Coconut Oil. This oil is the most nutritious, but not the most consistent in taste. It is handmade and has a strong, unique coconut smell and taste that will vary slightly from batch to batch. Therefore it is not the best cooking oil if you want a consistent taste. The oil usually retains most of its natural "coconutty-ness" during cooking (e.g. stovetop cooking) but when baked almost all of the strong coconut taste will dissipate.”

Just look at it; that thing is huge!! Pumpkin was the obvious ingredient of choice here considering the season, but I'd like to try another squash like kabocha or maybe even half pumpkin and half apple?  Hmmm, I sense some more work fun in the kitchen soon.

Luckily, I have a lot left for more adventure in the kitchen and to keep my hands from cracking.  I even gave some to my mom who has been wanting to try it herself.

I found that Tropical Traditions Coconut Oil added to my favorite overnight oats mix makes it extra thick and nutritious. They list so many ways the oil can be used including baking, in dips, for ketchup, homemade salad dressings, in soups, healthy fudge, pudding, in your tea or coffee (helps chapped lips too!), and many more; check out their full list here for the many uses.

I feel very lucky to have had the chance to sample and review such a great product to me, and I have my eyes set on trying some of their Coconut Peanut Butter soon.  Two good things in one; synergy at it's finest.  It must be good, because it's currently backordered! But never fear, you can make your own delicious spread by mixing Tropical Traditions Organic Coconut Flour with your favorite peanut butter and a little water.  

Special Price! - 1 Organic Coconut Flour - 2.2 lbs.

Check out their site for dozens of recipes for drinks, entrees, desserts, baked items, etc.

Disclaimer: Tropical Traditions provided me with a free sample of this product to review, and I was under no obligation to review it if I so chose. Nor was I under any obligation to write a positive review or sponsor a product giveaway in return for the free product.

Oh yeah, I mentioned a recipe, didn't I? I'll be making this for Kelley and me (as you've already seen) all the way through into next year....and probably longer!  

Have you used coconut oil before? Please share your favorites (or non-favs that we should avoid) and the best ways to use the oil out of the kitchen too!

Pumpkin Pie Protein Omelette

Prep Time: 5 minutes

Cook Time: 10 minutes

Ingredients (Serves 2)

1/2 cup pumpkin puree; canned or fresh

2 1/2 t pumpkin pie spice

1/2 t pure vanilla extract

2 scoops vanilla protein powder; I use stevia sweetened egg white protein

4 T unsweetened almond, soy, hemp, coconut, or other milk of choice

1 T coconut oil, melted

Instructions

Heat a lightly greased skillet over medium heat

In a small bowl, combine all ingredients and mix until well combined

Pour contents into hot skillet

Let mix set for 30 seconds and then slowly swirl your skillet around until the egg mixture coats the edges of the pan to avoid a heavy center

Cook for 5-6 minutes; the edges should start to pull away from the skillet

Using a spatula, carefully flip one half over to the other side to create a half moon shape

Let cook for about 2 - 3 more minutes to cook the inside and carefully slide onto plate

Optional: Top with plain, non-fat Greek yogurt and a sprinkle of cinnamon

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Delicata Squash is Back and a Let's Do...Organic Winner!

Guess what......it's Monday. Yay. Boo.

But something I am excited about is the presence of Delicata in the store; first of the season!  I talked about my love of delicata in past posts like....

"Squash" Your Fear of Cooking

"Squashed" Again

Delicata - Fun to Say, Fun to Eat

and of course it's mentioned in my post on 6 Non-Traditional Grain-Free Cereal Options.

So, if I haven't mentioned already, I love this variety of winter squash! I see a lot of bloggers rave about Kabocha, so I need to grab some once I see it in my store's produce section. It's hard to think anything can be better than delicata though; I'll be the judge of that.

Hopefully I'll have some tasty new recipes and pictures to share using delicata and other winter squash this season. Stay tuned!

Speaking of sharing, my Let's Do....Organic Coconut Flour Review and Giveaway ended on Friday (9/14/12) and I have a winner to announce.  Congrats to Katherine for winning a bag of Let's Do...Organic Coconut Flour! Thank you to all who entered and keep checking back for the next giveaway.  Actually, I do still have a Navitas Naturals Giveaway going on until this Friday (9/21), so go enter now!

I am almost out of my coconut flour and will be getting more soon.  This stuff is perfect in healthy dishes both sweet, like this Gluten-Free Coconut Protein Granola, and savory, like Baked Coconut Salmon Cakes.

I have yet to make STUFT Mama's Coconut Cookie Dough Crumble, but will do so before running out.

Now that there's Delicata in my kitchen, I can see a coconut delicata dish creation very soon.  Hmmmm.

Have a great start to the week!!

WIAW #27 Baked Coconut Salmon Cakes and Fall Goals

Hello again and welcome to another fabulous round of What I Ate Wednesday! Thanks to Jenn at Peas and Crayons, we can all enjoy seeing what each other ate on Wednesday (but realistically any other day but Wednesday since we post before the day starts!). Go check out her blog for some tasty recipes, life thoughts, and just to see what's up.

Today is my first day back to work after the Labor Day weekend and taking off on Tuesday.  Kelley and I planned on going kayaking at a nearby lake on our day off, but then she had to have a faulty root canal re-worked on, of course, the day we requested off from work.

She's a trooper though, she woke up and drove herself to have the work done and drove herself back.  She only had local anesthetic, if you were wondering, and I would've drove but I think it was one of those "too proud" things.  You know, I do the same thing too.  Anyway, they gave her pain pills and muscle relaxers to help get through the day. I'm writing this with the few hours we have on our day off and she's out from the relaxers.  She refuses to take pain pills; what a trooper of a wife.  That, among the plethora of other reasons, is why I love her so much.

I busted out the old digital 8mm tapes I have from when we first met (almost 10 years ago) and it's crazy to watch ourselves back then.  We just celebrated our 5 year wedding anniversary and I can't believe how the time has passed.  WTF!?

Being the health-obsessed foodie I am, it's crazy to see back to just ten years ago when I'd eat fast food, drink a lot of beer, and mindlessly choose packaged, processed food strictly because it "tastes good." Over the years I have gone from eating whatever tasted good with no regards to ingredients or calories, to avoiding any place you order food and obsessing over every detail of a packaged product before choosing to buy it or put it back.  For this reason, I cook a lot virtually all of my meals.

Why am I telling you all of this? Well, the cooking and hours of food prep cuts into precious family time.  I constantly fear we will not have any food prepared and can always find something I "need" to make, but it's at the expense of time with Kelley.  So, as part of this month's "FALL into good habits" theme, I am making it a goal to find a better balance.

Cooking is a must, in my mind, but it doesn't always have to be pretty....just healthy.  So I'll be make a lot of double batch recipes and steamed frozen bean and veggie mixes that can cook be done in under 30 minutes. I've been trying this already, but I need to try harder, so I'll update you next week with how it's progressing.

Another good habit I'd like to FALL into is changing some food in my diet to hopefully rid my constant bloating and stomach cramps.  I posted last week about going gluten-free for a while and removing dairy from my diet too. Well, I seem to feel worse than before and, pardon my forwardness, more gasy.  Sorry, everyone around me.

I've decided to add cultured dairy (Yay! Welcome back, Chobani!) with the thought that my stomach needs the extra bacteria for digestion. Hopefully I'll have good news on this change (back) next week too.

In the meantime, gluten-free is staying with me through this month.  Let me add, this is not the paleo diet; I will not remove food groups in their entirety, just not my cup of tea I don't like it. Luckily, I have help using Let's Do Organic Coconut Flour to create healthy and delicious treats and meals. I posted this gluten-free coconut protein granola yesterday, and today I bring you something on the savory side; baked coconut salmon cakes!

The recipe, which you must try, is at the bottom of this post.  But first, let's have at my eats since that is the whole reason for today....

Breakfast

Navitas Naturals (review and giveaway in the future) Cocao French Press Coffee; steamed Spaghetti squash with tuna and steamed veggies

Snack

Baby carrots with Artisana Foods Walnut Butter

Lunch

Coconut Salmon Cakes on a bed of steamed veggies; no-bake quinoa almond protein bar

Dinner and Healthy Treat

Big salad with extra roasted cauliflower (by mistake), homemade garlic salsa (no kissing after this stuff!), more veggies, and tuna; green chocolate protein smoothie with homemade chocolate granola; more coconut protein granola

Let’s Do Organic Coconut Salmon Cakes





by RC Liley





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Ingredients (8 - 9 Muffin-sized Cakes)


2 (5oz) cans wild salmon in water, drained (canned tuna or crab works too)
1/2 cup Let’s Do Organic Coconut Flour; you might need another tablespoon or 2 if it’s too runny
1 tsp each of cumin, garlic powder, and onion powder
1/2 tsp cayenne
2 T Dijon mustard
3 egg whites or 3 flax/chia eggs
4 T Of your favorite salsa
1 T each dried basil and dill
Pepper to taste







Instructions



Pre-heat oven to 375 degrees



Add all ingredients in a bowl and mix well to incorporate. You can also mix everything in a food processor if desired. If mixture seems too runny, add oats or coconut flour 1 tablespoon at a time until thick enough to hold together.



Scoop the mix into a lightly oiled 12 cup muffin pan (I filled 9 of the 12 cups) and bake in pre-heated oven for 25 -30 minutes, depending how toasted you want the top. It should have a beautiful golden crust on top.



Remove from oven and let cool in pan for 5 to 10 minutes.



Top each cake with your favorite mustard, salsa, or even a yogurt sauce like Tzatziki; I like them plain too.



Serve on a bed of steamed veggies, brown rice, quinoa, or just a plate!



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Hope everyone has a wonderful Wednesday and gets through the rest of the work/school/whatever week without issues!  Be sure to check out my giveaway for Let's Do Organic Coconut Flour and enter to win today.  Two people can each win a bag of their own, so tell your friends!

Let's Do Organic Coconut Flour: Recipes, Review, and a Giveaway!

"Gluten Free - Low Fat - High Fiber"....and not from a grain!

If coconut and peanut flour were competing to be the best flour or kitchen "necessity" for me, it'd be a close race!  Before trying Let's Do Organic Coconut flour, I thought nothing could knock my beloved peanut flour off its totem pole.

Besides the fact that I don't really have a totem pole for my flour to begin with, I'm finding new and flavorful ways to the coconut flour that Let's Do Organic (owned by Edward & Son's) graciously sent me to review.  How have I not tried this stuff for so long?!

Here's some information worth reading about the health-minded company:

• Edward & Sons Trading Co is family owned and run. Founded in 1978.
• Our motto is "Convenience without Compromise" ®
• We do not tolerate artificial ingredients in packaged foods so Edward & Sons™ products will never contain artificial flavors or colors, chemical preservatives or hydrogenated fats
• All of our items are vegetarian and most are suitable for vegans
• We offer many options for those with food allergies and special diets such as Gluten Free or Kosher
• Our product family encompasses several brands, including Edward & Sons ™, Native Forest®, Let's Do...Organic®, The Wizard's®, Premier Japan®, Let's Do...® and Road's End Organics®

I definitely enjoy whole grain flour for baking, but sometimes I feel like something without using a grain flour.  Thanks to Let's Do Organic, I had the chance to make some delicious, gluten and sugar free treats as well as a savory meal for work lunch.

Upon opening the bag, you receive the welcoming scent of coconut flooding your nostrils and an instant desire to eat any and all things coconut!  First thing I did was whip up a protein smoothie with vanilla protein powder, frozen papaya, squash and carrot puree, and coconut flour.

WOW! I used 2 heaping tablespoons in the smoothie and the first sip was like a mini coconut grenade exploding on my tongue and encompassing my mouth with it's wonderful flavor.  Whoever says they don't like coconut, well, too bad you'll never know this great flavor.

I've been adding the coconut flour to almost every smoothie since, but not as much as the first and love the flavorful thickness it creates.  I like to eat my smoothies with a spoon, so it's basically coconut, veggie, fruit, and protein "ice cream" I guess.  Whatever it is, I'm A-D-D-I-C-T-E-D.

Unlike regular flour from grain, you don't have to cook this coconut flour, so it's a splendid ingredient in the plethora of no-bake recipes found all over the internet. I want to use it in my Quinoa Almond Protein Cookies next; can't wait!

With nutritional stats like these, why wouldn't you use it? 
Besides being allergic...

What I did use it in and create recipes for are my new favorite lunch items, baked coconut salmon cakes, and a crunchy new treat, gluten-free protein granola.  The flour absorbs liquid more than others which makes it great in the salmon cakes and as mentioned earlier, to thicken smoothies.

My bag of Let's Do Organic Coconut Flour is almost empty, and that makes me sad, but I will surely be getting more soon.  Would you like to try some for yourself? Yes? What if you could try for free? YES?

Well okay then, check out this gluten free granola recipe to get you excited about trying the gem of a flour, and enter to win one of 2 bags.  The salmon cake recipe will be posted soon, most likely tomorrow.

Gluten-free Coconut Protein Granola



by RC Liley

Cook Time: 30 min








Ingredients

2 cups puffed corn cereal; I used Arrowhead Mills
2 cups puffed millet cereal; again, Arrowhead Mills
1 T Cinnamon; I like it very cinnamon-intense, add only 1/2 a tablespoon if you like
2 scoops vanilla protein powder; I use egg white protein sweetened with stevia
1/2 cup Let’s Do Organic Coconut Flour
1/4 tsp Sea Salt
1/4 cup oat bran
1/2 cup pumpkin puree; mashed ripe banana is excellent too
2 T non-dairy milk or water
1 T Coconut oil or butter
3 packets of stevia powder or 25 drops of liquid stevia; this could be sweeter, but I don’t like it too sweet
1 tsp Vanilla
Optional: 2 T honey, agave, or molasses for personal preference (I did not use these and can’t attest to the outcome).




Instructions

Preheat oven to 325.

Mix the dry ingredients together in a large mixing bowl using a wire whisk.

In a separate mixing bowl, add the pumpkin puree with 2 T milk or water.

Melt the coconut oil/butter and mix into pumpkin mixture.

Add the wet to the dry and stir until well combined; this takes a while, be patient

On a parchment lined cookie sheet spread the mixture out evenly and bake for 30 – 35 minutes.  Every 10-15 minutes stir and break up the granola for even baking.

Remove from oven once you see granola turning a deep golden color.

Allow to cool and enjoy however you would.

The clusters make excellent portable snacks and smaller pieces can be used for your milk/yogurt “dressing”.


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Now, for that giveaway..... 2 people will have the chance to win a bag of Let's Do Organic Coconut Flour to make their own delicious treats.  I recommend this recipe or the salmon cakes; coming soon!

This contest has ended; keep checking back for the next giveaway!!

You can enter up to 6 times by doing each of the following action items and leaving a separate comment for each:

Tell me your favorite coconut flour recipe or how you would use it.

Follow Edward and Son's on Twitter

Like Edward and Son's on Facebook

Follow Just Add Cayenne on Twitter and Tweet the following – "I entered to win coconut flour from @EdwardandSons with @I_Love_Cayenne! Enter for your chance too!  "

“LIKE” Just Add Cayenne on Facebook. If you already “Like” Just Add Cayenne, leave a comment letting me know.

 Help support Just Add Cayenne and subscribe to my blog. Just post a comment if you are already subscribed.

The contest will end on Friday, September 14th and I will announce the winners soon after.

I want to thank Hannah from Edward & Son's who agreed to send me the coconut flour and for me host a giveaway for 2 of my readers! This is a wonderful product to have in any home, even if you can have gobs of gluten, and I will keep my pantry stocked with the stuff.

Good luck and thanks for reading!

WIAW# 23 Artisana Nut Butters Review and Giveaway: My New Summer Staple

I just noticed my past two WIAW posts were number 21, oops….so now I’m back on track at 23.

It seems like everyone else in the foodie blog world has tried and loved Artisana Organic Nut Butters, and I am just now experiencing their awesomeness! I have seen the Artisana Coconut Butter in stores, but never committed to purchasing some.

Artisana was kind enough to send some samples my way for review, so I had no excuse not to try all of their amazing butters, spreads, and oil. I have tried other nut butters before, and they’re all good to me, but the coconut butter and oil were both new to me. I love coconut, and now I have fallen in love with coconut butter!

If you love Artisana or have been wanting to try it, keep reading and enter for your chance to win some for yourself.


I love the site of a freshly opened food package!

Straight from the jar, their raw coconut butter transforms all of my worries into happy thoughts and delights each one of my taste buds. Sounds far-fetched (unless you’ve tried it too), but I’m serious! I used the coconut oil in smoothies, baking, and microwave egg dishes all with great success in the taste department. I even added 1 tablespoon to my Microwave Protein Cinnamon Bread recipe using the Macadamia, Pecan, and Cashew butters to see what made the best flavor.

Conclusion? They will ALL be made again, but the cashew butter makes a deliciously dense bread I enjoyed most. Not to be left out, I used the Almond butter to make my favorite Overnight Oatmeal Crisps with great results.  I have to only bring a few to work for snacks each day, otherwise I'd eat them all in one sitting!

Kelley had a tasty surprise in the daily protein smoothie I made her when I added coconut oil to the mix. If you have been using coconut oil and butter for a while, do you remember being overwhelmed with pleasure with your first taste?

So, obviously, I have sampled Artisana’s coconut products and have become a major foodie fan. Although these weren't my Summer Staples in the past, they will become my year round staples. For this reason, I feel this review ties in perfectly with August’s Summer Staples theme.

About the other samples Artisana sent, I really enjoyed each of the squeeze packs for easy, satisfying snacks at work. Just open the pack, squeeze on spoon (or in mouth), be happy and healthy! Although some have a mix of two nuts for better consistency, the main ingredient really stands out and you can distinguish its flavor. So, if you are a fan of walnuts, you’ll be a fan of their Walnut Butter.

My favorite thing to do is mix the coconut butter with vanilla protein powder and pumpkin puree for the best spread, icing, or dip I’ve ever had. Really, just mix a tablespoon of coconut butter with a scoop of protein powder and a 1/2 cup of pumpkin puree and you’re ready for a party! In your mouth, at least; I wouldn’t want to share this food treasure with anyone else!

A big thanks to Artisana for providing delicious samples for review. I will happily go to the store for more; soooo good. To any foodies who haven’t tried Artisana’s nut butters, I highly suggest you do soon; trust me. Look below to win some for yourself!

Lets try and move on to have a look at my eats now. As always, thanks to Jenn and Peas and Crayons for putting this super fun and fantastic event together every week!

Happy What I Ate Wednesday!


Breakfast
Overnight Oatmeal Crisps with Artisana Almond Butter (pictured above); baby carrots with Artisana Walnut Butter; two bags of unsweetened black tea

Lunch
Slow-cooker salsa chicken with veggies and brown/wild rice blend; dehydrated okra; 2 bags of unsweetened green tea plus 2 bags rooibos tea on ice;

Dinner
Spring mix salad with brussels, mushrooms, homemade salsa (for dressing), mustard, and lots of herbs and spices; whey protein smoothie with ginger and nutmeg (maybe some bourbon too) and microwave protein bread cooked with Artisana nut butters; Chobani Pumpkin Protein Yogurt with Artisana coconut butter and plain CHO on top.

Think I used Artisana products enough? I don't; this stuff is good!  I went a little overboard with the coconut in Kelley's smoothie, so beware if making something for others! But it was no problem, I added some unsweetened cocoa powder and peanut flour for a quick fix that she liked. Phew! #husbandsave

I don't know why I did that hashtag thing, I don't do it a lot, but I keep seeing it and now it's catching on.  Oh well, makes me laugh.........a little......on the inside.

In the fitness department, I am still following the Supreme 90 day videos exactly as laid out.  In addition, the Olympics have inspired me to practice the Olympic lifts like snatch, clean, and jerk, so I've been slowly adding weight to the barbell and doing this twice a week. And, b/c I can't escape, I will go for a random run in the heat just for a good sweat, mow the lawn with a reel mower while wearing a 20lb vest (today), and do swim sprints.  It very varied and fun!

Before I part with you, would you like to know how you can win your own Artisana to savor and secretly hide from share with friends and family? You can enter up to 6 times by doing each of the following action items and leaving a separate comment for each:

1. Tell me your favorite Artisana product and how you do or would use it.
2. Follow Artisana Foods on Twitter
3. Like Artisana Foods on Facebook
4. Follow Just Add Cayenne on Twitter and Tweet the following – "I entered to win creamy Artisan nut butters from @ArisanaFoods with @I_Love_Cayenne! Enter for your chance too!  "
5. “LIKE” Just Add Cayenne on Facebook. If you already “Like” Just Add Cayenne, leave a comment letting me know.
6.  Help support Just Add Cayenne and subscribe to my blog. Just post a comment if you are already subscribed.

The winner will have their choice of any 8oz. jar of Artisana spreads/nut butters and an assortment of their wonderfully convenient squeeze packs. Please make sure to leave some way for me to contact you if you are the winner.

The contest will end Friday, August 17, 2012 and I will choose a winner at random and announce on Monday, August 20, 2012. Winner must be from the U.S. in the lower 48 states. 

This contest has ended. Congrats to Christy at Chocolate Covered Diamonds for winning!

Hope you all have a wonderful day and good luck!

Q:  Do you have any new foodie finds that will become a staple in your diet? It's all about coconut butter for me!

Q2: Have the Olympics inspired you to take on something new? If so, what?

Homemade Coconut Quinoa Cereal: Goodbye, Cheerios!

Before I start, I want to say Happy 20th Birthday to my little brother, Preston!  Hope you enjoy the PB Pumpkin Protein Cookies once you get them!

While many people find comfort in foods like mashed potatoes and gravy, I look to cereal for my ultimate comfort food.  I used to have several boxes to choose from and would frequently mix and match on a daily/nightly basis.

My aversion to most package foods has limited what I choose for boxed cereal, but it's mostly the Food For Life Original Ezekiel Cereal now.  I love the stuff; no added sugar, stays crunchy, and very healthy with a small ingredient list.

But my mind wonders, and I'm always looking for something new to make and enjoy.  I thought of qunioa and how I really only use it for savory lunch recipes, but maybe it would do well as a tasty cold cereal to...hmmmmm.

I entered the kitchen on Saturday morning with my new-found agenda and eagerly set a saucepan on medium-high heat.  15 minutes later I had the end result....kinda.

I fed a few bites to my lovely tester/wife, Kelley, and received the nod of approval/I want more. Geez, it turned out way better and easier than I imagined, but now I wanted to make it crunchy.  Since Kelley liked it as is, I put some in fridge so she could have it later, then spread the rest flat on a parchment-lined cookie sheet and put in the oven.

Again, this was easier than expected (besides having to wait), and I now had a tasty, crunchy, and healthy quinoa cereal ready for some cold milk and topped with dry roasted nuts.  Boxed cereal? No thanks, I make my own now.

After trying both the toasted and non-toasted versions, I actually enjoy the non-toasted more. Now I can just whip up a big batch of quinoa and store in the fridge to have a super nutritious cold breakfast or treat throughout the week.

Do you have an extra 20 minutes? Use it to make this now and appreciate the extra time you'll have later.

Homemade Cold Quinoa Cereal

Quinoa
Liquid of choice - I used light canned coconut milk and unsweetened almond milk with great success Use any liquid that appeals to you; some options are apple, carrot, or pineapple juice, dairy or other non-dairy milk, brewed tea (chai would be wonderful), and whatever else you can think of.
Stevia packets - you can use honey or agave to taste as well
Pure vanilla extract
Salt to taste
Optional: Cinnamon, nutmeg, ginger, peanut butter, or raisins


To cook, add one part quinoa with two parts liquid in a pot on the stove; add all but the vanilla extract to the  pot and bring to a boil.  I used 1/2 cup dry quinoa and one cup light coconut milk, sweetened with 2 packets NuNaturals Stevia powder and cinnamon and brought to a boil. Before adding liquid, try toasting the quinoa in the dry pot before adding liquid for about a minute to give it a great, nutty flavor. 


Once boiling, cover and reduce heat to simmer and let cook 15 minutes.  The quinoa will be translucent once finished; remove from heat to let cool ten minutes, and then stir in 1 tsp vanilla. and any of the optional ingredients. Store quinoa in an airtight container and keep in fridge until you're ready to enjoy.  I think it's best cold by itself, but could be great mixed with milk or yogurt, fresh fruit (berries, banana, pineapple, even kiwi), and toasted nuts.


If you want it crunchy, spread cooked quinoa out on a cookie sheet and bake in a preheated 350 degree oven for 35 - 40 minutes making sure to stir often. Watch for the seeds turning too dark/burned during the last 5 minutes.

Kelley said she could have this for breakfast instead of the Ezekiel cereal we order from Amazon, so I am going to test it out next week to see how it goes.  Keep your fingers crossed; maybe we won't have to buy boxed cereal anymore!

Q: What's your favorite comfort food?  Have you ever tried making a healthy version if it isn't already?

Coconut Black Bean and Sweet Potato Casserole

 No pull-up and heavy bag station today, *sigh* maybe tomorrow. But no worries, I’m excited for today’s lunch of coconut black bean and sweet potato casserole. Wow, that’s a long name, maybe I should make it an acronym…C.B.B.S.P.C; “you down with CBBSPC…yeah you know me”……never mind.


Do you ever wish you could take back things you just said? See above paragraph and know that my answer to this question is YES. Moving on now……


Ever since going to Breckenridge, CO over a week ago, I have been craving a mixture of black beans and sweet potatoes like I had when visiting there a year ago. I decided to feed my craving by making this for one of our lunches this week, and since I had a small sample of it the other day, I’m ready for the full course!

Does coconut, black beans, and mashed sweet potato all combined in a casserole and baked until a toasty brown crust forms sound good to you? Then gather the following ingredients and make it yourself; your friends, family, and taste buds will thank you.


Coconut Black Bean and Sweet Potato Casserole

Ingredients (4 – 6 servings)
1 ½ cups dry black beans; soaked overnight (about 8 hours); or 2 cans of black beans rinsed and drained
4 cloves garlic; chopped
2 medium sweet potatoes; scrubbed, skin-on and cut in 1 inch cubes
12 oz bag of frozen Marepoix blend; I get this at Kroger (mix of celery, onion, and green peppers); chopped onion would be ok if you don’t have this
16 oz bag of frozen broccoli; use whatever you have around; spinach would be good too
1/2 can of coconut milk
1 tablespoon cumin
1/4 t cayenne; I doubled this since I like the spice
3 tablespoons dried cilantro
1/2 teaspoon turmeric
2 red bell peppers; seeded and chopped
1/2 cup low sodium chicken or vegetable broth
1 whole egg
2 egg whites
Optional: 1/4 to 1/2 cup favorite salsa and/or Greek yogurt

Directions you don’t have to follow:

Heat a large sauce pan or deep skillet with a lid to medium high heat. Add maripoix or chopped onions and sweat for several minutes; add chopped garlic and cook for another minute. Add everything else except the eggs and stir well; bring to a simmer and cover. Cook covered for 30 to 40 minutes; you should be able to easily pierce potato pieces with a fork. Remove from heat and transfer to a large bowl. Let cool for about 15 to 20 minutes so you don’t cook the eggs.

I love using personal sized Pyrex dishes to bake in then just put a lid and store.

While waiting, preheat oven to 350 degrees. Add eggs and salsa and/or Greek yogurt if using. With a large fork or potato masher, mash everything together until well incorporated. Mix Greek yogurt in for a little tanginess. Transfer mixture to glass baking or casserole dish and bake for 40 to 45 minutes. The top should turn a crispy gold or brown. Remove from oven and let cool 10 minutes before serving.

I love the versatility of this dish. You can use any vegetable you want in place of what I listed and still have a tasty casserole. The coconut milk really makes for a unique flavor! If coconut is not your thing or you just don’t have any, use more chicken broth or add diced/chopped tomatoes (I use Pomi brand since their tomatoes are packed in a bpa-free container) instead.

Do you have a favorite (maybe several) dish/meal/food that reminds you of a certain time or place and you like to recreate at home? Do you change anything or keep everything exactly the same?

For me, the sweet potato and black beans did not have coconut milk and was in a burrito. I requested to have the mix in a bowl and fell in love with it like that. Since then, I have made two personalized versions, the recipe above and one I posted last year using canned tuna. I wonder what I’ll do next time; maybe for breakfast with scrambled eggs!!