Easy Gluten-Free Enchilada Sauce

AUTHOR: Danielle Walker –



SERVES: 2½ cups
COOK TIME: 10 mins TOTAL TIME: 10 mins

• 3 tablespoons coconut oil
• ¾ cup minced onions
• 3 tablespoons chili powder
• 1 teaspoon dried oregano
• ¾ teaspoon cumin
• ½ teaspoon salt
• 7 ounces tomato paste
• 2 cups chicken stock


1 Melt the coconut oil in a saucepan over medium heat. Sauté the minced onions in the coconut oil until soft

2 Add all the spices, stir for 2 minutes, until fragrant

3 Add the tomato paste and chicken stock, and whisk until smooth. Simmer for 5 minutes to thicken

4 Puree the entire mixture until smooth

5 Use immediately or store in an airtight container for up to 1 week

Recipe – Coconut Kefir by Cyndi O’Meara

Makes 1.6 litres


2 cans organic coconut milk

2 cans organic coconut cream

Kefir grains or starter culture

2 x 1-litre sterilised glass jars



1) Pour the milk and cream into the glass jar and add the kefir granules. Stir with a wooden or plastic spoon (do NOT use metal as it kills the kefir grains)

2) Seal the jar and keep in a dark place out of sunlight for 32-48 hours (it may take longer if the weather is cold)

3) Once it has thickened, strain the grains from the kefir using a plastic sieve

4) Begin a new batch or store the grains with 1/4 cup of the original kefir. Store the rest in the fridge

NOTE: if you want a thicker kefir, use only coconut cream and allow to rest for up to 48 hours (it will depend on the weather). It will transform into a coconut yoghurt consistency with the added benefit of having potent beneficial bacteria



Both kefir and yogurt are cultured milk products but they contain different types of beneficial bacteria. Yogurt contains transient beneficial bacteria that keep the digestive system clean and provide food for the friendly bacteria that reside there. But kefir can actually colonise the intestinal tract, a feat that yogurt cannot match.

Mango, Blueberry and Coconut Icy Pops

Mango, Blueberry and Coconut Icy Pops


This recipe comes straight out of the pages of the Feb 2015 edition of the Holistic Bliss Magazine. It was just too good and too easy to pass by – by local nutritionist Lynsey


Serves: unknown

2 cups greek yoghurt
2 mangoes
1/2 cup blueberries
1 can coconut milk (organic if you can)
1 tsp cinnamon

Simply mix together in a blender until smooth. Pour into popsicle moulds and pop in the freezer. Yummy for kids … and adults too

How simple and yummy is that?!!

Choc Coconut Balls


Serves: 5
1 packet (250g) milk arrowroot biscuits
1/3 cup (40g) cocoa powder
1/2 cup (45g) desiccated coconut (plus a little extra for rolling the balls in)
1 tin (395g) condensed milk


Preparation: 20 min
Extra time: 30 min chilling
Ready in: 50 min

Crush the biscuits and place into a mixing bowl

Add cocoa and coconut, stir together then add condensed milk

Take small amount of mixture and roll into a ball, then roll through extra coconut

Continue with the rest of the mixture, place the chocolate balls on a plate and chill in the fridge for 30 mins

Recipe via Allrecipes Australia NZ

Coconut Cream Truffles


Preparation Time: 25 minutes

Cooking Time: 2 hours


375 g white chocolate

150 g butter

1/2 cup coconut milk

2 teaspoons creamed coconut

1 cup desiccated coconut

3 cups icing sugar

375 g  white or milk chocolate, for coating truffles

  1. Gently melt butter and white chocolate in pan over slow heat. For best results don’t over melt, if just a few chocolate pieces appear solid, stir them in with what has already melted until it’s all smooth
  2. Add coconut milk, creamed coconut, desiccated coconut and icing sugar
  3. Stir until well mixed
  4. Form and freeze for 2 hours  – many options for “form” eg roll into balls, spoon mixture into freezer bags or lined containers so that it forms slabs about 2cm thick, whatever shape you like!
  5. Remove from freezer – if in slabs, remove from bags / container and dice your mixture into cubes or other shapes
  6. Warm your preferred chocolate for coating until soft, stir until all is smooth (doing it like this me ants that the mixture sets quickly and evenly around the cubes with no puddles at base)
  7. Dip the pieces one by one into the chocolate mixture, turning over with a teaspoon until evenly coated
  8. Place coated pieces onto a lined tray
  9. Leave at room temperature to set, then store in a cool place (not the fridge). Enjoy!


Originally sourced from

Image source:


Chocolate & Almond Butter Fudge







Preparation time: 5 minutes

Healthy, decadent and simple to make – what else could you ask for??


1 cup coconut oil (in liquid form)
1 cup almond butter (you can also use unsalted crunchy peanut butter)
2 cups raw cacao
1 cup dates (pitted)
1 to 2 pinches of Himalayan crystal salt


  1. Soak your dates in hot water for about 20 minutes to make them soft and sticky.
  2. Place all your ingredients, except the almond butter, in your high speed blender or Thermomix and blend until soft and well combined.
  3. Add the almond butter at the end to keep the crunch.
  4. Spread evenly in a tin or container.
  5. Place in the fridge for about one hour. Enjoy!



via Food Matters


Coconut Pudding Triangles (Haupia)

Coconut Pudding Triangles (Haupia)Preparation Time: 10 minutes
Cooking Time: 15 minutes


1/2 cup  flaked coconut
Coconut oil, for oiling baking dish
14 ounces (400mls) coconut milk
6 tablespoons cornstarch
1/3 cup sugar
1/2 teaspoon vanilla
1/8 teaspoon salt


  1. Preheat oven to 325°F. Spread flaked coconut on a baking sheet and bake until golden brown, 6 to 8 minutes
  2. Oil an 8-in square baking dish. In a small bowl, stir together 1/2 cup coconut milk and cornstarch until smooth.
  3. In a medium nonstick saucepan, combine 1 1/2 cups coconut milk (if you don’t have enough, augment with water) and sugar
  4. Stir over medium heat until sugar has dissolved
  5. Drizzle cornstarch mixture slowly into saucepan, whisking, then whisk in vanilla and salt
  6. Cook, whisking vigorously (do not allow to boil) until mixture is very thick, pulling away from pan, and no longer tastes floury, 4 to 6 minutes
  7. Pour into prepared dish and spread evenly. Let cool briefly, then cover and chill until set, at least 1 hour
  8. Cut haupia into 22 to 24 triangles and sprinkle each with a pinch of toasted flaked coconut


Recipe submitted by cookiedog, Fremont, California 

Coconut Milk Ice Cream

Coconut Milk Ice Cream











Preparation Time: 15 minutes aaaaaa Cooking Time: 1 hour


1 (13 1/2 ounce) can unsweetened coconut milk, chilled

2 cups heavy whipping cream, chilled

1/2 cup coconut sugar

1 tablespoon malibu coconut rum

  1. Shake can of coconut milk to mix well; pour into large chilled bowl or pitcher.
  2. Stir in cream, sugar and coconut rum until sugar is dissolved.
  3. Pour into ice cream maker and freeze according to manufacturers directions.
  4. Spoon into container, cover well and place in freezer to harden off.
  5. If desired, stir in flaked or toasted, flaked coconut before placing in freezer to harden.


Recipes submitted by Lorilou – Sourced from

Coconut Custard Pie


Coconut Custard Pie (Tammy's Blend Pie)








Preparation Time: 15 minutes aaaaaa  Cooking Time: 40 minutes


2 cups raw milk

1/3 cup melted butter

3/4 cup coconut sugar

1 cup desiccated coconut

3 organic eggs

1/2 cup flour – can use coconut flour but read instructions to adjust measurement

1 dash salt

2 teaspoons vanilla



  1. Melt butter then add all ingredients into mixing bowl.
  2. Mix well.
  3. Pour into greased 10″ pie plate.
  4. Bake 40 minutes@ 350F degrees.
  5. Pie makes its own crust!


Original recipe & photo sourced from via Melanie of Alaska


Natural – Does That Word Have Meaning Anymore?


We see the word ‘natural” plastered across so many foods in the supermarket – “foods” that most can tell are not natural. In some cases, an ingredient or two may have started out as something natural but probably isn’t anymore. In more cases, it is a blatantly misleading statement about a “food” that is not natural in any way.

Aren’t there laws about misleading advertising? Or have those laws been compromised by further legislation and regulations which serve to confuse the entire issue and actually provide an “out” for companies to say pretty much whatever they want on our food packaging?


Let’s start with the dictionary meaning of the word NATURAL. We researched across a few dictionaries and here is the short list concerning food:

  • existing in or derived from nature; not made or caused by humankind
  • having had a minimum of processing or preservative treatment and containing no chemical additives
  • based on the state of things in nature; constituted by nature
  • in conformity with the ordinary course of nature; not unusual or exceptional
  • not treated, tanned, refined, etc; in its original or raw state


The simple fact is that the word NATURAL most certainly does have meaning.

The fact that some food companies are out of integrity with their use of this word does not change its meaning in any way at all.

It does mean, however, that these companies are out of integrity and not to be trusted

The truth is NATURALLY simple and straightforward (excuse the pun!) – as it always has been and as it always will be.

The truth will also set you free – now there is a truth to hang on to!

Educate yourself today regarding food and health