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Gluten Free

Food & Drink Friday Recipe

Crispy Falafels

October 21, 2017

Falafel and dipping sauce

The weather finally got a bit chilly today and it actually felt like Autumn is coming! Although we thoroughly enjoyed our week of eating raw, it was a nice change to head back into the kitchen and make something warm again. Falafels are always a nice easy staple to make. The kids love them and they can be incorporated into a meal or eaten on their own as a heavy snack for after school. You can bake these, but we like to pan fry them so they are crispy.



Crispy Falafels


  • 1 15 oz can chickpeas drained and rinsed
  • ½ cup white onion chopped
  • ½ cup gluten-free flour
  • ¼ cup chopped scallions
  • 1 cup chopped parsley
  • 1 tablespoon avocado oil + more for frying
  • 1 teaspoon cumin
  • salt and pepper to taste



  1. Combine the chickpeas, onions, scallions, parsley, cumin and flour in a food processor and pulse until combined
  2. Add in the juice of the two lemons, avocado oil, salt and pepper, pulse to combine until it creates a dough-like texture
  3. Place the falafel mix in a bowl, cover and refrigerate for a least 1.5 – 2 hours. (You can store the batter in the refrigerator for up to 2 days)
  4. Heat a medium skillet and add about 2 Tbs avocado oil.
  5. Cook the falafels in medium heat for 3 minutes on each side (until crispy)
  6. Once cooked, place on a plate lined with a paper towel to absorb the oil.

Bon Appetite!


Food & Drink Friday Recipe

Recipe Friday Coco-Nana Cookies

June 3, 2017
Coco-nana cookies

Coco-nana cookies2

Summer is almost here! For us that means a lot more time with our kids who want sweet treats. This recipe is so easy to make and uses just 2 ingredients! It’s gluten free, vegan, and still satisfies that sweet tooth craving. Yep, you read that right…just 2 ingredients! Bananas and unsweetened organic coconut! So delicious with a crispy edge and chewy center! An easy sweet treat that pairs up well with vanilla nice-cream.

Coco-nana cookies3

Coco-nana cookies

Coco-nana cookies

Coco-nana cookies

Coco-nana cookies

Coco-Nana Cookies


2 organic bananas

1-2 cups unsweetened organic coconut (shredded or flakes)



*Line baking sheet and spread out coconut flakes to bake. Bake at 350 degrees for about 6 min. Be careful to keep an eye on them, they brown pretty quickly.

*Mash up 2 bananas.

*Combine mixture together slowly adding in coconut flakes to your liking.

*Lightly grease a baking sheet with coconut oil spray.

*Drop combined mixture by spoonful on the baking sheet and slightly flatten (for crispy edges).

*Bake at 350 degrees for 25-30 min.

Food & Drink Friday Recipe

Recipe Friday – Rainbow Roll-Ups

May 20, 2017
Rainbow Roll-Ups

Rainbow Roll-Ups

These Rainbow Roll-Ups are a really easy and delicious way to eat more of the veggies that help you get clear, glowing skin. Plus, they are vegan, gluten free, and raw. We used beet hummus both for their color and to boost the protein in this dish. This dish is a great option when you are following a clean diet or, like us, trying to get more vegan dishes in your diet. The recipe that follows doesn’t have any “amounts” because it’s really up to you. The beet hummus is so delicious that we slathered on quite a bit! Just make sure not to stuff them so much that you can’t seal them shut!

Rainbow Roll-Ups

Rainbow Roll-Ups

Rainbow Roll-Ups

Rainbow Roll-Ups6



  • Nori sheets
  • Bowl of warm water
  • Sushi rolling mat (optional)

For the filling:

  • Carrots, cut into matchsticks
  • Cucumbers, cut into matchsticks
  • Sweet peppers, cut into matchsticks
  • Avocado, thinly sliced
  • Beet hummus
  • Pea sprouts


  • Prepare all fillings as directed above.
  • Lay the first nori sheets out on a sushi rolling mat.
  • Arrange a few long strips of cucumber, carrot, peppers, sprouts, avocado and hummus.
  • Roll the nori sheet keeping the fillings inside.
  • Once you reach the edge, apply some warm water to the edge of the nori sheet with your fingers to help the wrap to seal.
  • Slice the wrap in half and trim or fold under the extra bit of nori at the ends. Repeat with the remaining nori sheet and fillings.


Credits: Author: Jill Uechi // Photography: Coco Iv

Food & Drink Friday Recipe

Recipe Friday – Cacao Hot Chocolate

February 17, 2017
Hot Cacao

Hot CacaoJust when it started to warm up, it’s predicted to storm. Since cold winter days and hot chocolate go hand in hand, we wanted to find a healthier hot chocolate to share. Raw cacao is less processed form of chocolate and it is the ingredient from which chocolate and cocoa powder originate. It can be bitter if eaten plain, but brewed into almond milk and sweetened with date paste or Bee Free Honee, the cacao transforms into a dark chocolate drink that is also a superfood with immune boosting properties!

Raw cacao is one of the best sources of magnesium and iron and contains coumarin, an appetite suppressing, blood thinning, and anti-tumor compound. It contains chromium help regulate blood sugar and detoxify the liver. It also contains phenethylamine and anandamide, which helps to support mental well-being and enhance our mood. With an abundance of calcium, potassium, sulfur, zinc and copper, this is a nutrient-dense superfood for sure!

Hot Cacao

Cacao Hot Chocolate



  • 2 cups almond milk (or milk of choice)
  • 2 tablespoons raw cacao powder
  • 3 teaspoons date paste* or honey (use Bee Free Honee to make it vegan)

In a saucepan, whisk together all ingredients and heat over medium-high heat until hot, but not boiling.
Divide evenly between two mugs.

*Date Paste

  • 1 cup of Medjool Dates
  • 1/2 cup of boiling water

Remove pits from dates (if pitted). Soak dates in the water for 5 minutes. Massage dates to soften. Place dates and water in food processor or high speed blender. Store date paste in a sealed container in the refrigerator.


Credits: Recipe and Photography: Jill Uechi


Food & Drink Friday Recipe

Recipe Friday – Vegan Chocolate Coconut Cream Pie

November 25, 2016



This week marks the beginning of a holiday season that lasts for about 6 weeks. We’ve been a little stressed thinking how to get through this season without completely abandoning our clean eating diets that we’ve worked so hard to follow. We decided that if we are going to indulge in a dessert, it should at least have fresh ingredients and be as healthy as possible. This recipe created by “natural girl modern world” is not only vegan and gluten free, but it is super rich, yummy, not too sweet and the perfect dessert that can be enjoyed by everyone! It’s not a simple recipe and does take some time to make it, but the effort is well worth it!


Health Benefits:

Raw Cacao Powder: The original recipe called for cocoa powder, but we exchanged this ingredient to a healthier raw cacao powder. Raw cacao powder is extremely high in antioxidants, which prevents premature aging. It is a great source of magnesium, iron, calcium and potassium. It also reduces blood pressure and insulin resistance, eases PMS issues and improves mood.

Hazelnuts: Aside from being a great source of fiber, they contain a large amount of monounsaturated fatty acids, which help to reduce LDL cholesterol and increase HDL cholesterol. They are full of antioxidants and brain boosting elements and contribute to healthy skin and hair due to high levels of Vitamin E.

Coconut: We’ve talked about the many health benefits of coconut before, but it’s always nice to revisit the amazing benefits of coconut. Coconut lowers cholesterol, improves digestion, wards off wrinkles, stabilizes glucose levels, fights viruses and infections, builds cells, regulates hormones, increases thyroid production, increases metabolism, and staves off memory loss.






We recommend that you read the instructions all the way through before you try to recreate this recipe. It takes a little bit of prep time; for example, the coconut cans need to be chilled in the refrigerator and the cashews need to be soaked ahead of time.




Chocolate hazelnut crust: 

  • 2/3 cup oats
  • 2/3 cup hazelnuts, raw
  • 1 cup shredded coconut, unsweetened
  • 3 tablespoons cacao powder
  • 1/4 teaspoon salt
  • 1/4 cup coconut oil, melted
  • 1/4 cup maple syrup


Chocolate cream filling: 

  • 1 can coconut milk (13.5 oz / 400 ml can), divided
  • 1/4 – 1/2 cup non-dairy milk
  • 1/3 cup arrowroot powder (1.3oz / 35 g)*
  • 2/3 cup cashews (soaked 4-12 hours, rinsed well)
  • 3/4 cup maple syrup
  • 1/3 cup cacao powder
  • 1 1/2 teaspoons vanilla extract
  • 1/2 teaspoon salt
  • 1 tablespoon coconut oil


Coconut whipped cream:

  • 1 can coconut milk (13.5 oz / 400 ml can), refrigerated overnight or ideally ~24 hours
  • 2-3 tablespoons maple syrup
  • 1/2 teaspoon vanilla extract
  • Optional – Toasted coconut flakes, for garnish**


  • Preheat oven to 350°F.
  • In a food processor, blend oats until the texture of coarse sand. Add hazelnuts and blend until the nuts are a crumb-like texture. Add coconut, cacao powder and salt. Pulse to mix. Pour in the melted coconut oil and maple syrup, then pulse until well incorporated.
  • Prepare a 9″ pie dish (use a non-stick pan or line bottom with parchment). Pour the mixture into the pie shell and form the crust with your fingers. Press the crust together very firmly so it holds together. Gently prick the bottom of the crust ~15 times with a fork to allow air to escape when baking. Bake in the oven for 20-25 minutes.
  • While the crust cooks, prepare the filling. Pour 1 cup of canned coconut milk into a medium sized bowl. Add arrowroot powder and whisk thoroughly to remove all lumps. Set aside for later.
  • Measure the remaining liquid in the coconut milk can (it should be ~1/2 cup – 3/4 cup). Use the non-dairy milk to top-up the balance to a total of 1 cup (meaning you would need to add 1/4 cup – 1/2 cup). Add the liquid to a blender with cashews, maple syrup, cacao powder, vanilla and salt. Blend until the mixture is smooth and creamy.
  • Transfer the mixture to a saucepan over medium heat. Bring to a gentle simmer, whisking as it heats. Once the mixture is simmering, reduce heat to low. Pour in the arrowroot and coconut milk slurry and whisk vigorously to combine. Continue whisking for 5-10 minutes until the mixture thickens. Once it reaches a pudding-like texture, remove from heat. Add coconut oil and whisk it in until the mixture becomes glossy. Pour the mixture into the prepared crust. Refrigerate until firm (~4 hours).
  • To make the coconut whipped cream, open the chilled can of coconut milk. The thick coconut flesh/fat should have separated from the liquid. Scoop out the coconut solids and add to a large mixing bowl. The remaining liquid can be stored in the fridge for another use. Using electric beaters, beat the coconut on medium-high speed. It should take ~1-2 minutes to fluff up. Add the vanilla and maple syrup, to taste. Beat for another ~30 seconds to incorporate.
  • When ready to serve, spread whipped coconut cream over the prepared pie. Top with toasted coconut flakes (optional) and serve.



*Similar to measuring out flour, make sure you fluff out the arrowroot powder before scooping it into a measuring cup – then level it off with a knife. For most accurate measurements use a kitchen scale.

**Toasted coconut flakes add a nice touch but are completely optional. Bake 1/4 cup of large coconut flakes in the oven at 325°F for 5-10 minutes. Stir to encourage even browning.





Credits: Author: Jill Uechi // Recipe and Photography: Katelyn Guerrero