Foods, Uncategorized

Coconut Rice Pudding


Disease-fighting coconut rice pudding that will put all other desserts to shame


When it comes to the first and last meals of the day can be extremely difficult to find something that is both healthy and delicious. This challenge becomes increasingly difficult if you are attempting to eat a vegan diet. The answer to the breakfast and dessert dilemma is this delightful healthy twist on traditional rice pudding.

Traditional rice pudding is high in fat and heavily processed foods. By replacing regular milk with coconut milk, white rice with brown and removing the egg, the dish becomes an altogether healthier prospect.

This is a healthy, animal-friendly and tasty recipe for early mornings and late nights. So get out the slow cooker and start cooking!


Coconut Milk


The replacement of regular dairy milk with coconut milk not only makes this recipe a great choice for vegans, but it also provides a significant boost to your health. Coconut milk has a high copper content. Elevated levels of copper in the body have been shown to boost your immune system to fight off illness and infections.


Additionally, coconut milk has been proven to contain high levels of niacin (also known as Vitamin B-3). One of the significant benefits of increasing the level of niacin in your body is that it helps with a healthy increase of sex hormones and stress relieving hormones. Niacin is crucial to your reproductive and mental health.


Brown Rice


The debate between whether you should eat white or brown rice has been going on for many years now. However, a study from the University of Harvard has shown that eating brown rice instead of white rice can significantly lower your risk of diabetes. There are clear health benefits to replacing heavily processed white rice with naturally occurring brown.  The exception to this being this study was done prior to President Obama lifting the regulations on processing foods.  Brown rice is now processed with arsenic, which speeds up the method of deshelling the rice.    So for now I personally am back to using white rice that is NOT from Oklahoma or Nebraska.


 Coconut Rice Pudding

Prep time: 5 minutes


Cook time: 3 hours 35 minutes (slow cooker)




1 cup U.S.-grown short grain  rice

1 can light coconut milk

2 cups water

2 tablespoons maple syrup

1 teaspoon vanilla

2 teaspoons cinnamon

1/2 cup raisins



Put the coconut milk, brown rice, syrup, vanilla and water into the slow cooker and cook for three and a half hours on low heat.

Stir in the cinnamon and raisins.


Health and Wellness Associates





Foods, Uncategorized

Apple Fritter, Gluten Free, Vegan, No Processed Sugar


• 3/4 cup gluten-free all purpose flour
• 1/4 cup coconut sugar
• 3/4 teaspoon Himalayan sea salt
• 1 1/2 teaspoon baking powder
• 1 teaspoon cinnamon
• 1/3 cup milk of choice
• egg replacer for one egg or one egg
• 1 teaspoon vanilla
• 1 cup chopped apple
Glaze Ingredients:
• 2 cup coconut sugar
• 2 tbsp. arrowroot powder
• 1 1/2 tablespoon milk of choice
Apple Fritters Instructions:
1. Preheat oven to 300 degrees.
2. In pan over medium heat, heat enough coconut oil to fill one inch of the pan. (I use a small pan and make the fritters one at a time in order to not waste too much oil.
3. While oil is coming to heat, mix dry ingredients in one bowl and wet ingredients in a separate bowl.
4. Combine wet ingredients with dry ingredients and mix until smooth. Using a spatula, fold in apple until apples are covered with batter.
5. To test oil drop cold water into oil and oil should begin to pop when hot enough. Reduce heat to medium low.
6. Using hands, drop flattened or rounded fritter into oil and allow frying for about 3 minutes or until browned and flipping to other side.
7. Drain fritters on paper towel.
8. After all fritters are made and drained on paper towel, place in oven safe container and place in oven for 10 minutes.
9. In coffee grinder or Vitamix, powder coconut sugar and blend arrowroot powder into coconut sugar. Add milk and mix to make glaze.
10. Remove fritters from oven and when cool to touch, dip each side of fritter in glaze and return to baking pan to cool.
11. These fritters are delicious served warm.

Health and Wellness Associates

Foods, Uncategorized

Creamy Vegan Potato Salad


Creamy Vegan Potato Salad
Yields: 4 servings | Serving Size: 1/2 cup|Calories: 185| Total Fat: 11 g | Saturated Fat: 2 g | Trans Fat: 0 g | Cholesterol: 0 mg | Sodium: 258 mg | Carbohydrates: 21 g | Dietary Fiber: 2 g | Sugars: 3 g | Protein: 2g | SmartPoints: 6


2 pounds red potatoes (about 5 medium), peeled and cubed
1/2 cup vegan mayo
1 teaspoon Dijon mustard
1 tablespoon whole-grain mustard
1 radish, halved and thinly sliced
1/2 cup thinly sliced cucumber slices
1/4 cup diced sweet onion
1 tablespoon shredded carrots
1 teaspoon sea salt, more or less to taste
1/2 teaspoon freshly ground black pepper


Add potatoes to a large pot of water, add 1/2 teaspoon salt and bring to a boil. Reduce heat to a low-boil and cook until tender when pierced with a fork. Drain potatoes and allow to cool to room temperature, or about 30 minutes without the lid.

In a small bowl combine mayo, dijon, and whole-grain mustard.

Add mayo mixture and remaining ingredients and toss gently until combined. Transfer potato salad to a large serving bowl and refrigerate a few hours until flavors have had time to combine..

Diets and Weight Loss, Foods, Uncategorized

Blueberry Apple Crisp

blueberry apple crumble

Who doesn’t love a Raw Blue Berry Apple Crisp with Coconut Vegan Whip Cream? You could even warm this up to 118 degrees or so and it would still be raw. Uber delicious HEALTHY whole food desserts for those cold winter nights. Enjoy! I am about to make this myself right now I’m so inspired!  I recommend all organic ingredients and gluten free. THIS is the best dessert ever! 



1 cup almonds

1/2 cup walnuts

¼ cup medjool dates, pitted

½ cup unsweetened coconut


3 medium apples, cored and coarsely chopped

3 cups blueberries

1/4 cup medjool dates

2 tsp cinnamon

½ tsp  ground ginger



In a food processor, pulse the ingredients until they form a coarse meal. Press half of the mixture into single serving ramekins.. Reserve the remaining crumble.


In a food processor, blend one apple, 2 cups blueberries,  and the remaining ingredients until smooth. Add the two remaining apples in the food processor and pulse into small pieces. Add remaining blueberries and pulse just a moment to mix. Do not over blend – it’s best with small chunks of fruit. Pour the filling onto the prepared crust. Sprinkle the reserved crumble mixture on top.

Serve immediately or chill until ready to serve.  It’s also very flavorful when warmed to release the flavors.

Even more special when topped with:

Vegan Whipped Cream:


2- 14 oz cans organic coconut milk (or make your own coconut milk if you like!)

2 tsp vanilla extract


Chill coconut milk for several hours or overnight.

Spoon out the thick creamy white part of the milk; set aside the watery remainder to enjoy in a smoothie or other recipe.

In a large bowl, whip the coconut cream on high until medium firm peaks form.

Use immediately.

**You may refrigerate this a few days, but it will lose its consistency and will need to be re-whipped.


Vegan Dutch Apple Pie


Vegan Dutch Apple pie

One of my favorite things about this style of pie is the way the crust rises into the bottom layer of apples, which not only tastes delicious but also makes it easily sliceable. In the café’s all over Amsterdam you can buy appeltaart met slagroom (Apple Pie with whipped cream).

For this recipe you want to choose an apple that cooks reasonably fast but doesn’t turn to applesauce—for this pie I used ginger gold. The cooking time will vary depending on how long your apples take to cook; this can be anywhere from 45 minutes to 1 ½ hours. Be sure to allow it cool completely before slicing as the juices need to thicken. Even though this is a vegan version, feel free to top it with whipped cream!

Makes one 9-inch pie


1 ¼ white spelt flour

½ cup plus 2 tablespoons whole spelt flour

½ cup plus 2 tablespoons brown rice flour

¾ teaspoon baking powder

½ teaspoon sea salt

6 ½ tablespoons melted extra virgin coconut oil

6 ½ tablespoons maple syrup

1 tablespoon water, plus more as needed


8 medium (3 ¾ lb) apples, peeled, cored and diced in ¾ inch dice)

1 teaspoon cinnamon

¼ teaspoon ground allspice

¼ teaspoon nutmeg

Pinch sea salt

2 tablespoons fresh lemon juice

1 tablespoon maple syrup

1 tablespoon maple sugar

2 tablespoons arrowroot powder

2 teaspoons vanilla extract

Preheat oven to 350 degrees Fahrenheit.

Line the bottom of a 9-inch spring form pan with parchment paper—do this by flipping the base over and placing a larger square piece of parchment on top of it. Attach the sides, keeping the paper flush against the base. Turn it upside down and fold paper into the center, oil all the way up the sides of the pan and set aside.

Make the crust:

Add flours, baking powder and salt to a medium bowl and stir to combine. In another bowl whisk together the coconut oil, maple syrup and water. Add to flour mixture and stir to combine. Mixture should form a firm, soft dough; add more water a teaspoon at a time if mixture is slightly dry. Evenly press into pan, pressing all the way up the sides and set aside.

Make the filling:

Add apples to a large bowl along with remaining ingredients and toss until evenly combined. Pour apple mixture into the crust and lightly press down to fit all the apples in. Cover with parchment paper and then foil. Seal it well, place on a baking sheet and bake for 45 minutes. Press the foil down with a towel to force juices up over the surface of the apples. Test a few apples with a small, sharp knife, if they are still firm recover pie and continue baking for another 15 to 30 minutes until apples are tender but not mushy. Once apples are cooked through remove cover and bake another 45 minutes. Pie is ready when the juices have thickened and edge of crust is a deep golden. Remove from oven and set aside to cool completely before running a pallet knife around the edges of the pan and carefully removing sides. Slice and serve.

Please feel free to share with family and friends

Health and Wellness Associates