KK Weiler’s Homemade Coconut Yogurt

This recipe come’s direct from the blog of Kate Weiler Sports Nutritionist. Kate shared with recipe on Twitter and I finally got around to making it. It was a fantastic addition to breakfast, as most non-dairy yogurts are full of gums, and thickeners and odd extras that I refrain from them. But yogurt is one of the only non-vegan foods that I actually miss.

Welcome back, yogurt.

Her coconut yogurt recipe is fantastic: http://www.ironnourishment.blogspot.com/2013/10/homemade-coconut-yogurt.html




Vanilla Cashew Cream

I was relieved to find out that cashews were no longer on my “potentially allergic to” list after some testing this year.

As a vegan, that means cashew creams and cheeses and actually snacky cashews are all available! The cashew is a pretty versatile food and I’ve been blending up with tasty cream  as a yogurt alternative.

1 cup cashews, soaked in water 8-10 hours

1 cup fresh coconut water (or filtered water or non dairy milk)

1 tsp vanilla (get good vanilla, like Penzey’s)

Drain cashews and put in a blender with coconut water and vanilla, blend until smooth.

That’s it! And it’s amazing.

Spicy Cacao-Cayenne Winter Smoothie

This is a variation on the Coconut-Banana-Sunflower Smoothie with raw cacao and warming spices.


2 cups non dairy milk

1 TBSP raw or sprouted sunflower seeds or sunflower seed butter

1 TBSP unsweetened shredded coconut

1/2 TBSP ground flax meal

1/2 TBSP chia seeds

1-2 dates

1 banana

1 TBSP raw cacao powder

1/2 tsp turmeric

1/2 tsp cinnamon (try Vietnamese for a kick)

1 inch peeled chunk of fresh ginger

pinch of cayenne pepper (to taste)

6 ice cubes

Blend until smooth and creamy. Add more cayenne and cacao to taste.

Homemade flour tortillas

Homemade flour tortillas:


2 cups of white flour *GF substitute GF all purpose flour with 1 tsp xanthum gum But I will warn that I never really like the way they come out GF. Going to try different flours next!

1 1/2 tsp. baking powder

1 tsp. salt

2 tsp. vegetable oil

3/4 cup warm water


Combine the flour, baking powder and salt in a bowl. In another bowl combine the warm water and oil.

Add the water/oil mixture to the flour mixture, one tablespoon at a time and mix the dough with a fork. Once the water is mixed in, add another tablespoon of water and repeat the process until all the water is mixed into the dough.

The dough will be sticky. Knead the dough for 5-10 minutes until dough is nice and smooth.

Place the dough back into the bowl and cover it with a damp paper towel. Let the dough rest for about 20 minutes.

Divide the dough into golf-ball-size balls.Take each ball of dough and roll the tortilla until it is 6 or 7 inches in diameter and about 1/8 inch thick with a rolling pin.

Preheat a skillet or cast iron pan on medium high heat. Cook the tortilla until you will notice brown spots all over your tortilla. Flip it over and cook an additional 30 seconds.

Lemon Chia Fresca

This week’s recipe of the week uses chia seeds for a refreshing and healthful drink and a perfect holiday mocktail!

Thousands of years ago, chia seed was a staple in the diets of ancient Mayans and Aztecs. The word chia is derived from the Mayan language, meaning “strength,” and Aztec warriors relied on chia seed to boost energy and increase stamina.

Chia seed contains a wealth of fiber—5 grams in just one tablespoon. It is the fiber in chia that causes chia seed to swell when combined with water, creating chia gel.

Lemon Chia Fresca

This refreshing spritzer is a bubbly adaptation of a traditional Mexican beverage.

1 Tbsp Chia Seed
1/2 cup Water
juice of 1 Lemon
1/2 cup Sugar
32 fl oz Club Soda
Lemon wedges, to garnish

Combine chia seed and water in a bowl. Refrigerate overnight. Combine lemon juice and sugar in a saucepan and head just until granules dissolve. Remove from heat and let cool completely.

Fill 4 tall glasses with ice. Divide chia seed and lemon syrup evenly between the glasses. Top with club soda. Garnish with lemon wedges.

Makes 4 servings.


This week’s Bob’s Red Mill Grain of Discovery is FARRO!

Farro was a mainstay of the daily diet in ancient Rome. Some say farro is the original ancestor of all other wheat species—“the mother of all wheat.” In ancient Rome, farro was a staple food that provided the main source of nourishment for the Roman legions, and it was even used as a form of currency.

Recipe of the Week: Farrotto (using farro in place of rice in a risotto style dish)


1/2 cup Farro, soaked overnight
5-6 cups Vegetable Stock
1 Tbsp Olive Oil
1/2 cup diced Onion
2 cloves Garlic, minced
1/4 cup Dry White Wine (optional)
1/2 cup green peas
1 cup sliced mushrooms or other tender vegetable
1TBSP vegan butter
black pepper and salt to taste
Bring vegetable stock to a low simmer in large saucepan and keep warm. In a pan, sauté onion in olive oil over medium heat until soft. Add garlic and sauté until fragrant, 2 minutes. Add faro and stir until coated with oil and beginning to release a nutty fragrance, about 2 minutes.Add white wine, if using, and cook down until almost all liquid has been absorbed. Use a ladle to add warm stock to the farro, 1/2 cup at a time, stirring until all liquid has been absorbed before adding more. Cook farro, adding stock as needed, until the grains have opened and softened, about 30 minutes.During the last 15 minutes of cooking, add the sliced mushroom and cook until tender. Add peas and cook until softened and bright green. Remove from heat and stir in vegan butter. Season to rase with salt and pepper.

Makes 4 servings.