I want to let you in on a little secret. Smoothies alone can change your health. It is so simple, it tastes yummy and it can be the difference between your system working and not.

I notice such a difference in my body and day whenI have one for breakfast, or as a snack.

Are you willing to give it a try?

Give yourself 2 weeks with adding in a smoothie and let me know how you feel.

Heres a recipe that allows you to add anything.

Monkey Milk

Monkey Milk is just bananas and non dairy milk whipped up in a blender. It’s simple yet so delish. The first time I had it was at small little raw cafe in California and I was hooked. Being that we always have bananas in Hawaii, it is a staple at breakfast and it serves as the base for endless smoothie possibilities. Sometimes I add Kale, other times, berries. I also add cocoa powder to make it chocolatey and no one has ever been mad at me for adding in peanut butter…

Make 16 oz.

2 minutes total time

1 cup organic sliced frozen bananas

1 cup non dairy milk

In a Vitamix or blender mix bananas with milk, starting on slow gradually taking it to high.

Bananas are powerhouses containing:

  • Potassium: 9% of the RDI.
  • Vitamin B6: 33% of the RDI.
  • Vitamin C: 11% of the RDI.
  • Magnesium: 8% of the RDI.
  • Copper: 10% of the RDI.
  • Manganese: 14% of the RDI.
  • Net carbs: 24 grams.
  • Fiber: 3.1 grams.
  • Protein: 1.3 grams.
  • Fat: 0.4 grams.

Total nutrition for you and your monkeys!

Whole Roasted Mushrooms

Whole Roasted Mushrooms

I love MUSHROOMS, though I often find that people aren’t sure what to do with them.  Fun fact, mushrooms are not a vegetable, they are a fungus. Which is maybe why some people are shy when it comes to cooking them.  I’m not sure, but I do want to share this recipe so mushrooms are given a fair chance at the table. When it comes to flavor and texture they have also been known to resemble meat, they are hearty and bold.  This recipe is special to me because it really shows off how flavorI love MUSHROOMS, though I often find that people aren’t sure what to do with them. Fun fact, mushrooms are not a vegetable, they are a fungus.  Which is maybe why some people are shy when it comes to cooking them. I’m not sure, but I do want to share this recipe so mushrooms are given a fair chance at the table. When it comes to flavor and texture they have also been known to resemble meat, they are hearty and bold.  This recipe is special to me because it really shows off how flavorful and complex mushroom flavors can be. Keeping things simple seems to always be best when it comes to cooking and we’re gonna stick to that here! If you’ve never roasted whole mushrooms then this is the perfect recipe to try.  I mean any recipe where there isn’t even any chopping involved is a keeper! There are so many fun ways to cook mushrooms, give this easy recipe a try to get started and then you can go from there.

What you need:

12 whole mushrooms

1 teaspoon olive oil

1/2 teaspoon salt

Drizzle of good balsamic

How it’s done:

Preheat oven to 400. Prepared baking sheet with parchment paper for easy cleaning.  In a bowl coat the whole mushrooms with olive oil over top and then salt.

Place in sheet pan and roast for 20 minutes.  Once the cool a little add a drizzle of balsamic


Photo credit Tom locker photo

Mushroom Milk

Mushroom Milk

Mushrooms are amazing. I love making recipes that support my body. I feel so good, like I have superpowers after drinking it. I change up the shrooms I use. Sometimes I use reishi, lions mane or chaga. There are so many reasons to add mushrooms into your life. I don’t recommend anything everyday, but put this on rotation in your smoothie arsenal. The powders are found at health food stores.  For this recipe I use sun potions Yin Powder, I love the brand and this mix in particular.

What you need:
Makes one shake, Takes 3 minutes (if that)

2 cups almond milk
2 scoop chocolate protein powder
1 teaspoon cocoa powder
1 teaspoon of mushroom powder
1 date

How it’s done:

Add everything to a blender.  Start on low and gradually bring up to high. Let your blender whip it for about 30 seconds.  Serve in a glass or mason jar.

Benefits of mushrooms: 

Boosting the immune system for things like viral infections such as the flu; lung conditions including asthma and bronchitis; heart disease and contributing conditions such as high blood pressure and high cholesterol; kidney disease; cancer; and liver disease.

On top of that it is known to:

  • Protect against dementia.  
  • Helps relieve mild symptoms of depression and anxiety 
  • May speed recovery from nervous system injuries 
  • Protects against ulcers in the digestive tract 
  • Reduces heart disease risk 
  • Helps manage diabetes symptomsWith all of these possible benefits, its worth a try.  See how they make you feel. You never know they may give you super powers!
Herby Avocado Toast

Herby Avocado Toast

Herby Avocado Toast

It seems like everyone is obsessed with Avocado Toast these days. You can have it from Hawaii to NY, and its not just on vegan menus. At the restaurant we try to have everything as local as possible, so since avocados are available year round in Hawaii, putting this on the menu was a no brainer. Also can we talk health benefits? They are packed with monounsaturated fatty acids . Avocados are a naturally nutrient-dense food and contain nearly 20 vitamins and minerals.  And yes this recipe will be in Good Food Gratitude that’s about to hit the press in the next few weeks

What you will need:
Serves 2

4 slices of your favorite bread ( gfree or not)
2 Tablespoons Herb Oil (see recipe)
1 large or 2 small avocados- sliced
Salt and pepper to Taste
8 cherry tomatoes ( sliced in half)
½ cup clover sprouts

How it’s done:

Toast your favorite bread and drizzle herb oil( save some for drizzling on that top) on it.  Next add 1 quarter of large avocado or ½ of small on each slice of toast. Smooch avocado on bread. Cut in half at a diagonal and sprinkle with salt and pepper. Top with clover sprouts and tomato garnish. Drizzle with herb oil.  This recipe is so versatile, change the herb oil to vegan butter and salt and pepper.  Love pickly foods, top it with pickled radishes and micro greens, do something fun.

Homey Roasted Potatoes

Homey Roasted Potatoes

I pray that potatoes are a good carb, so I always tell my body they are nourishing.  I do not want to live a life where potatoes are not involved.  These are good for breakfast, in place of fries, on top of any salad, for dinner or just a snack.  In my house, there is always ketchup involved and a lot of happy faces, because everyone in my family enjoys them.  I always have them on the side with my tofu scramble and toast.  I also use this recipe for my killer quesadilla.  I can’t explain how versatile this recipe is and how many different meals you can sue this as a base.  If you’d like to know when all these wonderful recipes will be released in my “almost finished” cookbook then just click HERE and you can get on the early bird list…we are just weeks away from the big day!

Prep + Cook Time 30 Minutes Serves 4

What you will need:
2 pounds red skinned potatoes, cut into 1/2-inch dice
2 tablespoon olive oil
1 tablespoon salt
Freshly ground black pepper (optional)

How it’s done:
Preheat the oven to 450°F.  Line a rimmed baking sheet with parchment.  In a large bowl. combine the potatoes, olive oil and salt and stir until the potatoes are evenly coated.  I do not use black pepper here, but if you love it, add some in.  Spread the potatoes on the prepared baking sheet, and bake for 30 minutes, flipping them halfway through until they are golden brown and tender in the middle.

Recipe Note:
Red potatoes are particular healthy because of the nutritions skin.  The skin alone contains fiber, B vitamins, iron, and potassium.

You’ll Fall for these Pumpkin Oat Pancakes

You’ll Fall for these Pumpkin Oat Pancakes

My kids don’t all like oatmeal but they all LOVE oatmeal pancakes.  This is a great way to get a wholesome grain in the morning but still feel like you just ate something naughty. I always serve them with vegan butter and maple syrup. Have fun with this..Add chocolate chips, goji berries, bananas.. GO WILD

3 cups oat flour ( I make my own by throwing 4 cups of oats in the blender)
1 Tablespoon Baking Powder
1 teaspoon salt
1 cup pumpkin ( you can roast your own and puree it or use canned)
2 cups water
1 cup non dairy milk Maybe a little more water
Olive oil or vegan butter for skillet
Vegan butter and maple syrup for topping

By hand or in a mixer mix all your ingredients together. Let sit for a few minutes. If it is a stiff dough add more water until it is pourable. Heat pan on medium low heat and add a little oil or butter, evenly coat pan. Pour desired size pancake into pan, you will know its time to flip when it starts to show bubbles all over, cook other side, repeat and Voila, PANCAKES.

This recipe is so yummy, but I want you to play around, use different gluten free flours instead of oat flour or if you aren’t gluten free use all purpose flour. Sub the pumpkin for more milk if you want regular pancakes or mash a cup of banana and use instead of pumpkin for banana pancakes

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