Tag Archives: superfoods

Raw Pecan Brownies

This post is specifically for those of you who joined me at New Orleans Jazz & Heritage Festival on May 3, 2013 to see me demonstrate how to make these luscious lovelies.    I don’t make them in squares, I do round bite sized “balls.”  I have other brownie recipes buried on my site and in articles, but this is the BEST, easiest and quickest raw brownie recipe EVAH.  Have at it folks.

Brownie Bites

¾ cup raw pecans

½ cup raw cashews

2 ½ tablespoons raw cacao powder

½ teaspoon cinnamon

1/8 teaspoon sea salt

8-10 organic medjool dates

Optional : cayenne pepper to taste

Place cashews & pecans in a food processor fitted with an “s” blade and grind until fine.  Add salt, cinnamon and cacao powder and combine well.  While the machine is running, drop medjool dates in half at a time (pit removed) until well combined.  Open occasionally to check to see if they are sticky.  Once the hold together well, stop adding dates and turn out into a pan and press evenly to make traditional brownie shaped treats, or scoop out into brownie ball “bites”.  They don’t need to be refrigerated.


How to Build a Healthy Pantry

This article was a special request from the Editor at Pensacola Magazine, Kelly Oden.  If you want to jump start your overall health, THIS is a great place to start.


Green Smoothies – Build Your Own

I have finally made the time to do a quick smoothie post.  I REALLY need to do a video, I know, but this is all my busy schedule is allowing right now.

With smoothies I like to KEEP IT SIMPLE.  I have 4 basic elements I include:

  • Liquid
  • Fruit
  • Greens
  • Supplements, including protein/fat

The how much?  What size?  That depends on two things — your palate, preferred consistency and good rotation.


You have got to shake things up and vary your fruits and greens so that you get a wide variety of nutrients, not just the same thing over and over again.  Different foods have different nutritional profiles  and you don’t want to be denying yourself what Mr. Spinach has to offer if you are only letting Mr. Parsley come to your party.  Capice?

I decide the greens I’m going to use based on what’s on sale at the market. Same with my fruit.   It forces me to rotate, rather than getting too comfy with one additive.  Plus, if it is on sale, frequently that means it is local and plentiful.   It makes all this decision making, well….mindless.  NOTE:  The darker and more bitter greens are exceptionally good for you and blend well with the sweetness of the fruit.  Don’t leave them out.

Supplements – I could go on and on about those, and again, YOU’ll  have to decide what is good for you.  Remember, I’m not a doctor and I don’t play one on TV.  Slowly but surely I’m going to be adding more info about these on the site, but unfortunately, not today.  Some to consider are maca powder, goji berries, lucama, hemp seeds or powder, bee pollen, spirulina, chorella, wheatgrass powder, chia, cacao and coconut oil to name a few.  Since I get very little “animal” protein I make sure my morning smoothie has some good plant based protein in it (hemp seeds, spirulina) to help keep me going strong.

Oh no she didn't...

This is a very unappetizing shot of today’s morning smoothie before blending, but it gives you a little idea of what I’m including based on what I feel I need now.  I’m on a raw food cleanse and using my smoothies as more of a meal replacement this week than anything else.  Ingredients are – banana, pineapple, one tangelo, mixed fresh power greens, hemp seeds, wheatgrass powder, spirulina, maca powder, lucama, goji berry, liquid chlorophyll and water.

This is going to be a HUGE smoothie.  The ingredients come up to the 7 cup mark on my Vitamix.  And it is hard to see here, but about half of that is covered with spring water.

So all I do now, is blend the bejesus out of it.  Half I’ll consume for breakfast and the other half I’ll put in a glass jar and tuck it in the fridge for an afternoon pick me up.

Tip:  If you have a not so strong blender, cut back on the initial amount of water to give the blades something to “chew” on, rather than just pushing them around in the liquid.  Adjust your smoothie to your desired consistency after it is well blended by adding more liquid.

Easy-Peasy.  Tell me what you’re doing with YOUR smoothies.  I want to hear!



Raw Chocolate Cashew Truffles

This recipe is sure to please.  There are so many variations you can do with this, it’s mind-boggling.

1 8oz. jar of raw cashew butter (about 1 cup)

1/4 c. local raw honey

1/3 c. of cacao powder – sifted

pinch of sea salt

These are best kept in the refrigerator.  You can put them out on a tray for a party, but not on a 100 degree day at a picnic.

Combine cashew butter and honey into a food processor fitted with an “s” blade and blend until smooth.

Sift the cacao powder and add to the processor and pulse until the ingredients are combined, then let it run at medium speed until it starts to form a ball and spin around the outside wall of the bowl.

Turn the ingredients out onto  cutting board and form into an oval then cut it in half.

Toss one half back in the bowl, the other flatten out and cover with a sprinkling of cayenne pepper.

Fold it over and mix it well with your hands.  Don’t be bashful, mash it up.  Take a taste.  Is it hot enough for our liking?

Roll it into a ball and refrigerate them both  for 1/2 an hour.

Break off about a teaspoon off of the “mother” and roll it between your palms until it resembles a large marble.

From this point forward there are a variety of things you can do with these.   I like to roll the plain ones in chopped cashews, and the cayenne infused ones with cashews and pumpkin seeds so I can tell the difference between the two.  Use your imagination. You don’t want the chop too big or too small.

You can surely think of a variety of items you like with chocolate.  This particular recipe is not intended to be “sweet”.   You could also consider adding things like dried fruits, vanilla, peppermint oil, or citrus zests to name a few.  Or Superfoods like bee pollen, maca powder or goji berries.  Play with your food!  Have fun!

These are an amazing healthier alternative to processed chocolates. Your friends and family will love them.  They also make GREAT gifts.

Raw skinny brownies – chocolate cookies — whatever…..

I love a good brownie.  These ultra-thin cookies remind me so much of brownies, I’m calling them SKINNY BROWNIES.  You can call them cookies if you’d like, but this is my blog and I’ll call them what I want, LOL.  I go the idea from my new friends Uptown at the Super Food Bar at 4113 Magazine Street.  I’m working on some different ways to roll and stuff them.  If you have an idea you want to share, please….let me know.  These are not only delish…….but packed with super nutrition.

1 3/4 cup almond flour (see below)

1 tablespoon maca powder (sifted until there are no lumps)

2 tablespoons raw cacao powder

1/4 cup plus 3 Tbsp. raw local honey

1-2 tablespoons water.

I make my own almond milk and I take the ground up almond meal out of the Vita-Mix and lay it out on a teflex sheet and dehydrate it.  The end result is this -

Almond Meal

I take that meal and grind it down to a flour using the flat blade on my Bullet.  And yes, I love the Bullet for making small amount of nut “flours”.

Flat blade on the Bullet

When it is done, you can see the difference between the two.

Side by side

I put all the dry ingredients in a bowl and mix it together with a wisk.

Dry ingredients

Then I add the liquid and blend it up until it gets to be this consistency

Finished dough

I then take a teaspoon and make rounded scoops of the dough and put it on a teflex sheet

Dough balls

Then I take a cake finishing knife (one of my favorite kitchen items inherited from my Aunt Mary) and after dipping it in hot water, push down and smooth out the dough balls into flat rounds.

Spreading the love

I can fit six (6) on a sheet

Ready for the dehydrater

They will take almost a full day to dehydrate.  I put mine before I go to bed, then I remove them from the teflex sheet and put them directly on the tray and shove ‘em back in until finished….usually late afternoon.

Chocolate Pudding (vegan and dairy-free)


Easy peasy on this one kids.

1 large ripe avocado (it’s got to be soft kids)

2 tbsp. raw local honey (*NOTE – I no longer use agave.  It is NOT a good raw alternative.)

1 1/2 – 2 tbsp. raw cacao powder

1/4 cup of water (added a few tablespoons at a time until the consistency is right.


  • Substitute the water with almond milk for a richer flavor
  • 1 heaping teaspoon of cashew butter and blend again to push it off he charts.
  • Add some cinnamon
  • Or vanilla
  • Or cayenne pepper if you’re brave.

Super Salad – Hail Kale

SUPER SALAD – KALE “it’s not just for decoration anymore.”

5-6 cups of cleaned kale torn into bite sized pieces (about one bunch)

1 garlic clove, minced

1 lemon, juice only

2 tbs. extra virgin cold pressed olive oil

1 avocado, half diced and put aside to add at the end

1 diced tomato

Pinch of sea salt

Pinch of cayenne

1tbs. of each raw hemp seeds, sunflower seeds and pepitas (pumpkin seeds)

Combine everything into one bowl EXCEPT tomato, diced avocado and seeds.  Using your hand(s) squish the contents together without fear (LOL).  Mix it all up hard squeezing everything together until the greens start to wilt and you have a lovely creamy consistency with the blended avocado.  Toss remaining ingredients into the salad, adjust seasoning if necessary, and ENJOY.

RECIPE DISCLAIMER – My recipes are intended to inspire you to think on your own.  Sure…follow them to the “T” if you’d like, but understand if you prefer more of less of an item that is listed, go for the quantity YOU desire.  All my recipes are assembled to please MY palate.  Any parenthetical notations are meant to get you thinking off of the page, and into the pantry. Use your imagination!