RECIPE: Chocolacado Pie

Chocolacado Pie

When I was young my Mom always made a delicious pudding dessert for the holidays. It was made with Jell-o pudding, Cool Whip and it had a buttery/flour crust (all food products I’ve chosen to no longer consume). On my journey to good health, I try to avoid dairy products, gluten and processed foods. That means all the foods I grew up on are no longer an option. 

I’ve been experimenting with raw, gluten free and dairy free desserts. After I came across a recipe for a raw chocolate pudding in Whole Living magazine, I dreamed of that tasty pudding dessert my Mom use to make and I couldn’t wait to throw it together. My aunts use to call it "Better than Sex Cake" and "Sex in a Pan"...that's how awesome it was.

My natural version is even more amazing. The pie is named after the combination of chocolate and avocado: Chocolacado. Some people are thrown off by the avocados in the ingredient list. Don't worry, avocados have a mild flavor that are easily masked by the chocolate and honey. When blended, the avocados make a creamy texture, like pudding. If you're worried your kids won't eat it, don't tell them it has avocados - at least until after they've tried it.

Coconut milk makes an excellent replacement for whip cream. It doesn't separate when stored in the fridge like dairy whip cream, it's a lot healthier and tastier than cool whip.

This dessert can be made for those following a raw food, vegan, gluten free and even a paleo diet.

Chocolacado Pie Ingredient List
1 can of coconut milk (cold, stored in fridge over night)

2 teaspoons of vanilla extract

¼ cup and 1-2 tablespoons of raw honey

2 cups walnuts

1 cup dates

2 tablespoons ground flax (hemp hearts work well too)

1 tablespoon coconut oil

3 avocados, ripe

6 tablespoons of cocoa power

Pinch of Himalayan salt

Dark chocolate bar or unsweetened coconut flake for topping (optional)

METHOD:

Coconut Whip Cream

With a mixer whip:

1 cold can of coconut milk (use the entire can)

Whip for 5 minutes or until light and fluffy.

Add 1 tsp of vanilla and 1-2 tablespoons of honey.

Whip again – makes 4 cups

Place whip cream in the fridge until ready to use.

Crust

In a food processor, combine:

2 cups walnuts

1 cup dates

2 tablespoons ground flax

1 tablespoon coconut oil

Mix until dough consistency

Press dough into square pyrex dish or round cake pan.

Store in fridge until ready to use.

Chocolate Pudding:

In a food processor, combine:

3 avocados (slice in half, remove pit, scrape out avocado)

¼ cup honey

6 tablespoons of cocoa power

1 teaspoon of vanilla
Blend until pudding consistency.
Add 1 cup coconut whip cream.

Sprinkle with Himalayan salt.
Blend again until mixed.

Taste - if you can taste any avocado, add a small splash of vanilla, a tablespoon of honey and a little more cocoa powder. Blend again.

Put it all together:
Smooth chocolate pudding over the crust. It should create a layer about 1 inch thick.

Smooth remaining coconut whip cream on top.

Top with grated dark chocolate, chopped walnuts or unsweetened coconut flakes
Store in the fridge until ready to use. I recommend letting it set-up in the fridge for a couple of hours before serving or the coconut whip cream may be a little too watery.

For step by step detailed instructions, see the photos and steps below.

Happy Holidays from The Healing Blossom - www.thehealingblossom.com

Step by step instructions:

Before you gather your ingredients, place the bowl you'll be using to make your coconut whip cream in the freezer. Use a stainless steel bowl if you have one and keep it in the freezer for 5 minutes.

Ingredients:

• 

3 Avocados (plus one extra just in case one is not ripe enough or one has gone bad)

1/4 Honey and 1-2 Tablespoons (make sure you buy real honey, not that high fructose corn syrup stuff some brands and conventional grocery stores try to pass off as honey). You could also try maple syrup in place of honey.

6 tablespoons cocoa powder

2 cups walnuts

3 tsp vanilla extract

1 can coconut milk (regular not light) - must be cold

1 cup pitted dates

Missing from photo:

2 tablespoons ground flax seed

1 tablespoon Coconut oil

Pinch of Himalayan salt

TIP:  Purchase full fat coconut milk that does not have any added ingredients. I recommend Whole Foods brand. Do not use Light coconut milk – it will be too watery. Make sure to store in the fridge overnight.

Prepare Coconut Whip Cream

1. Remove your can of coconut milk from the fridge and your bowl from the freezer. If you've used a good quality coconut milk, when you open the can, it should look like this - very thick. Scoop the contents into your bowl.

NOTE: If making a thicker whip cream, you would just use the cream and not use any of the water. Tip: Open can upside down so you can pour out the coconut water from underneath the thick coconut cream.

For this recipe, I always use the whole can - both the cream and the water. The pie will thicken in the fridge. If you'll be serving this immediately, I would recommend, reserving some of the water for a thicker cream.

I always keep a few cans in the fridge, just in case you need to whip up some cream.

2. Mix on high until it fluffs up - about 5 minutes.

3. Add 1 teaspoons of vanilla extract and 2 tablespoons of honey. Mix again.

4. Place bowl of whip cream in the fridge.

Prepare Crust

This is a gluten free, raw and vegan crust.

5. In a food processor add: 2 cups of walnuts, 1 cup of pitted dates, 2 tablespoons of ground flax seed (or hemp hearts) and 1 tablespoon of coconut oil.

If your food processor starts to jump around or it doesn't sound right, there may be a date pit stuck on the blade. Stop the processor and look for a pit. Then continue until you reached the desired consistency. (It happens every time I process dates)

6. Process until it becomes doughy. After it turns into a dough, I like to add a few more walnuts and pulse....I like the chunks of nuts.

7. Next place your dough in a square pyrex dish, a deep pie pan or a cake pan. For this dish I used a round cake pan.

Make sure you do not use a shallow pie tin.

8. Press dough in pan to make a crust.

9. Place pan in the fridge until you are ready to fill it.

Prepare Chocolate Pudding

Avocados must be perfectly ripe or a little overly ripe is okay.  If they are overly ripe, make sure they do not taste bad. To ripen avocados, place in a brown paper bag until ripe. (This may take a few days but it will be quicker than just leaving them in the pantry or on the counter.

I always buy an extra avocado just in case one goes bad.

  

10. Rinse your avocados, then slice in half.

 

11. To remove the pit, use a large knife. BE VERY CAREFUL. Just hit the pit in the middle with the knife. See photo.

If the avocados are ripe, the pits will slide right out. 

12. Next scoop the avocados out with a large spoon into the food processor.

13. Add 1/4 cup of honey, 6 tablespoons of cocoa powder and 1 teaspoon of vanilla.

14. Blend until smooth like pudding.

15. Add 1 cup of coconut whip cream, pinch of Himalayan salt and blend again until mixed.

16. Remove the crust from the fridge and add the pudding on top.

17. Smooth the pudding creating a thick layer.

18. Remove the coconut whip cream from the fridge and smooth a layer on top of the pudding.

19. Grate some chocolate or add some chopped walnuts or flaked coconut to the top.

20. Store in the fridge until ready to serve.

Immediately after I made the pie, I scooped this slice out. It did not have time to set-up in the fridge so it's a little watery. It still tastes delicious, but it looks better if the cream has had time to set-up in the fridge for a couple of hours.

I recommend serving the same day but it can be stored in the fridge for a few days.

Enjoy!!!

HAPPY HOLIDAYS!

Special - New Year, New You! January 5th

This month I'm offering a discount on my detox plan.

This plan is 30 days and it's LIFE CHANGING.

Read about the plan here

How my plan is different than the Master Cleanse:

1. The Master Cleanse will trigger a detox, but without the proper vitamins and nutrients, the flood of toxins won't know where to go. You can make yourself really sick and just move toxins from one place to another. It's like turning on the faucet and plugging the drain.

2. My Whole Body Reboot plan includes vitamins and supplements to repair vitamin deficiencies and assist your body in detoxing.

3. You get to eat food! You'll be eating easy to digest foods such as steamed veggies, salmon, brown rice and quinoa. Chocolate, vanilla or berry protein shakes with ground flax seed and Green Superfoods. Plus a variety of soups and salads. That sounds a lot better than lemon juice and maple syrup, doesn't it?

4. My Whole Body Reboot is SAFE. You are getting the vitamins and nutrients your body needs while your body is detoxing - the right way.

Are you a candidate for my Whole Body Reboot?

Unless you are on living planet free of pollution and processed foods, you are a candidate for this detox plan. (Must be 18 or older)

Do you want to lose weight?

Do you want to increase your energy?

Do you want to turn back the clock? Just because you are getting older, doesn't mean you have to feel old.

Do you want identify potential food intolerances and allergies?

Do you want to reverse or minimize health problems?

Do you want to learn about why the foods you are eating are making you sick?

Do you want to feel better?

If you answered yes to ANY of these questions, you need to try this detox plan.

To see what this detox can do, read my blog about the health problems I use to have. Several years ago I found a detox similar to this and tried it for 7 days. I felt great and wanted another go. Since then I've completed it several times and researched all of the products. I've improved it by adding to it, making it easier, making a workbook and a cookbook. Several of my friends have all tried it with awesome results.

DETOX FAQ

How do I save $50 off the Whole Body Reboot?

To get this discount, order your detox kit by December 17th and start our group detox on January 5th.

If you would like to work out a payment plan, please contact me. A deposit is required at the time of your order and the kit must be paid in full by 1/4/12 for local pick-up (SLC, UT) or by 12/28/12 for out of state.

Can I order the kit by December 17th and start the detox at a later date in January, after the 5th?

When you start the program you will receive daily emails from me as your detox coach. The $50 discount applies to those who start the program on the 5th. If you choose not to start the program on the 5th, that's up to you. The coaching and daily emails you'll be receiving will all corispond with the 5th start date.

January won't work for me, will you be offereing this discount again?

YES - if I have enough people to do one together. I will offer that discount Feb 2nd, 2013 and March 2nd, 2013 if I have enough people. You can also organize your own group detox (4 or more people) and pick your start date.

How do I sign up and order my kit?

Please contact me and I'll send you the release form, or download it here. You can pay with your Paypal account or use a credit card through Paypal. Locals (SLC, UT) can also pay with cash. The form must be signed and emailed back to me. A $50 minimum deposit is required to order your kit. Kits must be ordered 2-3 weeks before the start date.

Once my kit is ordered, is there anything else I can do to prepare?

Yes, you'll need to eliminate caffiene from your diet. If you consume caffiene daily, please contact me for a caffiene elimination plan.

You'll want to start making changes in your diet, before we start the detox, you must remove all white flour and sugar. It's best to ease off and make sure they are completly eliminated 5 days before you start.

If you don't own a yoga mat, you'll need to purchase one. Yoga plays an important role in releasing toxins. I recommend finding a yoga studio too - the best instructors teach at studios. Many gyms offer yoga classes but I've yet to find one that is as good as the one taught at a studio. Of course this all depends on the instructor. A good instructor walks around the class and makes sure you are doing the poses correctly. A bad instructor sits at the front doing all of the poses and never gets up to correct people. Finding a good studio will make a huge difference in your results.

You'll need to make sure your drinking plenty of filtered water. I recommend getting a PUR or Britta water filter and a BPA free water bottle. A Blender Bottle also work great for preparing your psyllium and shakes.

30 Days is a long time to stick to a plan, do you have shorter plans?

30 days is nothing compared to the 12,000 days you've lived and have not been detoxing. I do offer a "7 Day Sampler kit" - this kit will have enough vitamins, supplements and shakes for 7 days. It has the workbook but it will not have the full cook book. The 7 day kit works great for those who don't want to lose any weight or maybe just 5-7 pounds AND who are generally pretty great health. The 7 day plan is $99.

Please contact me to sign up or if you have any questions.

Thanks,

Angela

RECIPE - Coconut Whip Cream

Coconut Whip Cream

1 full can of coconut milk makes 4 cups of whip cream.

This is an awesome alternative to dairy whip cream. It tastes better and doesn’t separate when stored in the fridge for a few days.

Ingredients:

1 can of cold coconut milk

1 tablespoon of honey (or adjust to taste)

1 tsp of vanilla

Method:

1.       Make sure to buy full fat coconut milk free of preservatives and additives. Store coconut milk in the fridge overnight.

2.       When you open the can, the coconut cream and coconut water should be separated. For thick cream, only use the cream. I like to use both the cream and the water when making cream for fruit or pies.

3.       Add contents to mixer and whip for 5 minutes.

4.       Add honey and vanilla – whip again.

5.       Store in fridge until ready to use.

TIPS:

Don’t use light coconut milk and don’t try to make it with a  warm can. It will be too watery. I usually keep a few cans in the fridge just in case I decide to whip some up.

 You can also put your mixing bowl in the freezer for 5 minutes before you make it to help keep it cold while mixing.

 If you don’t use the coconut water, don’t dump it out. Drink it! It’s full of electrolytes. It can also be added to your morning smoothie or protein shake.

 If you’re not sure how thick you’ll want the cream. Start mixing with just the cream, when it’s light and fluffy, you can choose to add some coconut water and mix it again to reach your desired consistency. If it's a little too watery, put it in the fridge and it will thicken as it gets cold.

If you are making the cream for the Detox Friendly Pumpkin Pie, use the cream and the water - no honey.

Understanding Food Labels, Part 3: Sugar-Free & Artificial Sweeteners

  

In my last article we talked about how fat doesn’t make you fat and eating lowfat products can contribute to heart disease and other health problems. When fat is removed from a product, more sugar or artificial sweeteners will be added to make up for the loss of flavor.

You may see products advertising: “Light” or “Sugar-free” or “Low Calorie” or “Diet” – these labels should concern you. It’s a good idea to always read and understand the ingredients.

In the United States, six intensely sweet sugar substitutes have been approved for use: Aspartame (NutraSweet, Equal), Sucralose (Splenda), Neotame (NutraSweet), Acesulfame Potassium (Nutrinova), Saccharin (Sweet’N Low) and Stevia (extracts known a Reb-A, Truvia, PureVia). You may also see sugar alcohols such as Xylitol, Malitol and others that end in “ol.”

While these are all approved, they are not without controversy. Dr. Hyman explains in his book “The Blood Sugar Solution” how all sugar substitutes can make you fat.

Tricking your brain into thinking you are getting something sweet plays dirty tricks on your metabolism.  Artificial sweeteners disrupt the normal hormonal and neurological signals that control hunger and satiety (feeling full).  A study of rats that were fed artificially sweetened food found that their metabolism slowed down and they were triggered to consume more calories and gain more weight than rats fed sugar-sweetened food. In another alarming study, rats offered the choice of cocaine or artificial sweeteners always picked the artificial sweetener, even if the rats were previously programmed to be cocaine addicts.

Diet drink consumption has increased 400 percent since 1960.  Those who consume diet drinks regularly have a 200 percent increased risk of weight gain, a 36 percent increased risk of pre-diabetes or metabolic syndrome, and a 67 percent increased risk of diabetes. A study of 400 people found that those who drank two diet sodas a day or more increased their waist size by five times.

Another controversy associated with all artificial sweeteners is that they may cause many other health problems, including cancer. Aspartame for example, can cause tumors and contribute to MS, lupus, Alzheimer’s, Parkinson’s, headaches, memory loss, dizziness, vertigo and fatigue. Sucralose (Splenda) may adversely affect your immune system and may retard placental fetal development in pregnant women. Blurred vision, water retention, hypotension, headaches, bloating, cramping, gas, shortness of breath, hives, rashes, muscle pain, weakness and joint pain have been reported.

Stevia is a tropical plant that has been used as a sweetener and for medicinal purposes for hundreds of years. In 1991, after receiving an anonymous complaint, the FDA labeled stevia as an “unsafe food additive”. Clinical trials showed that stevia can mitigate cancer cell proliferation in laboratory mice, suggesting that it has properties that are anti-mutagenic. This finding was criticized on procedural grounds that the data was mishandled in such a way that even distilled water would appear mutagenic. Supporters of stevia believe the FDA was pressured by the artificial sweetener industry because the stevia plant is natural and cannot be patented. However, extracts from the plant can be patented. Fast forward to 2008, The Coca-Cola Company (Cargill) develops Truvia; PepsiCo and Merisant develop PureVia; and Corn Products International develops Enliten. The FDA gave no objection to these patented extracts. The use of stevia extracts in processed food is growing. These extracts are new to the food industry and some may caution overconsumption of these products. Minimal side effects have been reported – mostly gastro-intestinal (GI) distress and some nausea, but more research is needed. If you have a sugar addiction, consuming stevia may still trick your metabolism and increase your cravings.

 We need to ask ourselves, are diet beverages, gum, dressings, yogurts and other processed foods sweetened with artificial sweeteners worth the risk of weight gain, cancers, headaches and other health problems? Maybe, the question should ultimately be, should products with sugar be consumed instead of products with sugar substitutes? Well, good question! One great example of this question in our everyday lives is the following: Is Coke better than Diet Coke? Did you know that Coke is sweetened with high fructose corn syrup (a sugar), as opposed to Diet Coke which is sweetened with Aspartame (a sugar substitute)? Which is better? At this point one might think sugar is better, but recent studies have shown sugar is just as bad. Who knows? It’s kind of like asking if you want me to break your right leg or your left leg? But this is a question for another day. In fact, we’ll cover that in my next article.


Food Labels:

Understanding Food Labels - Lowfat vs.Full Fat

Understanding Food Labels - Natural Vs. Organic

Understanding Food Labels, Part 2: Lowfat vs. Full Fat

DO NOT EAT A LOW-FAT DIET

Low-fat is a food marketing term that was widely used in the 80’s and 90’s when we were taught all fat was bad. I remember working at McDonalds in high school and opting for McDonalds low-fat vanilla shake and low-fat cookies (made with trans fats) as a meal because at that time, they had the lowest fat grams on the menu.  Counting fat grams never helped me lose weight and I’m pretty sure my cookie and milkshake diet had a negative effect on my health.

Now we know fats play an important and vital role in our health (with the exception of trans fats). We need fats - good fats, even saturated fats are vital for a normal metabolism, heart, bone, liver, lung and brain health. Unfortunately, many people are still highly influenced by low-fat marketing and do not realize selecting a low-fat option over a full fat option may be worse for your health.

There are good fats and bad fats and that’s why so it’s important to read the labels. Saturated fats have a bad rap but are they are not always bad. For example coconut is high in saturated fat but it’s full of healthy benefits because of lauric acid which strengthens the immune system – but those benefits are removed when the fat is removed from coconut.

Trans fats do not exist in nature. It comes from chemically altered oils as hydrogenated or partially hydrogenated oils. Trans fats are used in some processed foods and low-fat products. They increase the risk of coronary heart disease by raising levels of “bad” LDL cholesterol and lowering “good” HDL cholesterol.

How Food Manufactures are Deceiving You

Some food manufactures have removed trans fats from their products but there are plenty of manufacturers hiding it from you. Some products may have trans fat, even if the label say “0”. How can they do that? If it has .5 grams per serving or less, it will say “0” – this is where it’s important to read the ingredients. For example, a small bag of cookies from the vending machine may have 2-4 servings.  If the label says “0” trans fat, it could have 0.5 grams x 4 servings = 2 grams of trans fat for that little bag! If you didn’t read or understand the label, you would assume you haven’t consumed any trans fat. Research shows that increasing daily trans fat to just 2 grams would increase one’s risk of cardiovascular disease by 30%. The moral of this story is, check the ingredients, and then make sure you don’t see any hydrogenated or partially hydrogenated oil listed in the ingredients.

In lowfat products food manufactures will increase the sugars or salt to make up from the loss of flavor from removing the fat. This high salt content increases our risk for high blood pressure, heart attack, stroke, and kidney disease as well as risk of asthma, kidney stones, osteoporosis and stomach cancer. The increase in sugar can cause spikes of blood sugar levels telling your body to store fat and increasing your risk of type 2 diabetes.

To keep the sugar and calories low, they made add artificial sweeteners such as aspartame or Splenda (sucralose). Aspartame can cause tumors and contribute to MS, lupus, Alzheimer’s, Parkinson’s, headaches, memory loss, dizziness, vertigo and fatigue. Sucralose may adversely affect your immune system and may retard placental fetal development in pregnant women. Also blurred vision, water retention, hypotension, headaches, bloating, cramping, gas, shortness of breath, hives, rashes, muscle pain, weakness and joint pain have been reported.

Another trick food manufactures use to make a product lowfat is to pump the product full of air – this would also make the product lower in calories. A perfect example of this is ice cream. The full fat, more expensive ice creams are rich and creamy. The “light” or low fat versions are usually not as satisfying because you are eating cream mixed with air. As you scoop the ice cream you may notice it compressing or melt and that pint or quart won’t feed as many people as you thought.

Salad dressings are some of the dirtiest foods you can eat. They may be filled with sugar, sodium, artificial sweeteners, MSG and unhealthy oils. If eating out, skip the pre-made dressings opting for lemons, limes or salsa. If you’re at home, whip together olive oil with juice from citrus, vinegars or mustards.

Only use coconut oils for cooking and olive oil for low heat cooking and salads. Nut oils are great for salads too. Avoid vegetable oils and canola which is a GMO oil. There is no such thing as a canola plant. Canola is a GMO variety of the rape seed plant. Corn and soy oils most likely come from GMO corn and soy.

If low-fat products remove the healthy benefits, add sugars, artificial sweeteners and sodium that contribute to disease, then why would you buy the low-fat version of the product? Eating fat doesn’t make you fat, eating too many calories and inflammation foods make you fat.

Toss out all of those old "low-fat" cookbooks. Embrace fats and don’t be deceived – be smart and read the labels! Pretty soon you’ll figure out what foods you can trust.

Next: Understanding Food Labels: Sugar-Free & Artificial Sweeteners
Previous: Understanding Food Labels - Natural Vs. Organic

Understanding Food Labels, Part 1: Organic vs. Natural: Are You Being Deceived By Food Companies?

The first step to eating healthy is taking the time to understand food labels.  Learn how to read the labels and look past the tricky marketing.

Natural vs. Organic Products

The term “natural” has become very popular on food packaging and personal care products. Don’t be fooled! Natural is just marketing term used to make you think their product is healthy for you. In some cases, they charge more for it. In the US, neither the FDA nor USDA have rules or regulations for products labeled as “natural”. As a result, they can slap the word “natural” on heavily processed foods with unhealthy additives.

Organic on the other hand is regulated by the USDA. In order for a product to have “Organic” on the label, it must be free of toxic pesticides, synthetic herbicides, chemical NPK fertilizers, artificial colors, preservatives, waxes, GMOs, and no antibiotics or growth hormones are given to the animals. Organic producers and processors are subject to rigorous inspection to ensure they are producing products you can trust.

Conventional vs. Organic Produce

There is no doubt that organic produce is healthier for you but it’s also healthier for the environment. Organic farming practices are designed to encourage soil and water conservation and reduce pollution. The downside to buying organic is the cost. Higher prices are due, in part; to more expensive farming practices and they may spoil faster because they aren’t treated with waxes and preservatives.

Switching from conventional to organic produce can be difficult for someone with a limited food budget. If you can’t afford to switch to all organic, use the Environmental Working Group shoppers guide to help you choose your produce. The EWG guide lists 45 different fruits and vegetables and ranks them from highest to lowest based on their pesticide load. At the top of the list – the produce found to contain the highest amount of pesticides is called “The Dirty Dozen” and the bottom of the list is the “Clean Fifteen”

2019 Dirty Dozen 1.       Strawberries 2.       Spinach 3.       Kale 4.       Nectarines 5.       Apples 6.       Grapes 7.       Peaches 8.       Cherries 9.       Pears 10.    Tomatoes 11.    Celery 12.    Potatoes

2019 Clean Fifteen 1.       Avocados 2.       Sweet Corn 3.       Pineapples 4.       Sweet Peas (Frozen) 5.       Onions 6.       Papaya 7.       Eggplant 8.       Asparagus 9.       Kiwi 10.    Cabbage 11.    Cauliflower 12.    Cantaloupes 13.    Broccoli 14.     Mushrooms 15.    Honeydew

Eating smarter and healthier may cost you more money now, but it may save you money on medical bills in the future.

To read more about the deception behind the "natural" food label, read Skip the Diet Whole Foods Nutrition:

“Natural” vs “Organic” labeling: Are you getting the Bait and Switch?   See how products that use to be organic have changed to natural - but  you are still paying the same price.

Next: Understanding Food Labels - Lowfat vs.Full Fat