Posts Tagged ‘nuts’

Coconut Plantains

Friday, July 27th, 2018

Earlier this week I posted an article on plantains. Here is the link to that posting:

In that posting I promised my simple recipe for Coconut Plantains, so here it is for you to try. This is a cooking-by-the-strings-of your-apron recipe that has wiggle room for you to add or subtract ingredients you like or do not like.


Utensils: Cutting board and knife, fry pan, serving bowls
Prep. Time: 10 minutes
Cooking Time: 6-7 minutes
Categories: Vegan, Gluten Free


2 very ripe plantains, as above, peeled and sliced 1/4-1/2 inch thick
1 T. coconut oil or other oil of your choice
1 T. coconut brown sugar
1/4 cup coconut milk or no sugar added juice, such as apple or pear
almond or vanilla extract (optional)
coconut yogurt (or other yogurt of your choice if not a vegan)
almond slivers or other nut of your choice


1. Peel and slice plantains into 1/4-1/2 inch circles.

2. In a medium-sized fry pan, place coconut oil and allow to melt. Add sliced plantains and cook for 2-3 until they start to brown.

3. Sprinkle on coconut sugar and stir into plantains, gently. Cook 2 more minutes.

4. Add juice and cook another 2 minutes, adding almond extract if you wish.

5. Allow to cool a couple of minutes. Place in serving bowls and top with coconut yogurt. Top with almond slivers and serve warm or chilled. Enjoy!

P.S. Trader Joe’s sells baked plantain chips with no sugar. Tasty snack or use for dipping.

Blueberry Cheese Cake Day

Friday, May 26th, 2017

I had hoped to have a recipe for blueberry cheese cake because today is the celebration of this terrific berry in cheesecake. But all the recipes I researched had so much sugar that I decided to do a blueberry parfait. Here is what it looks like, below, using one of our parfait glasses. Assembling this dessert, snack, or breakfast food takes minutes and has no added sugar unless your yogurt has sugar.

Here is some nutritional information on this little berry:

At just 80 calories per cup, tiny, potent Wild Blueberries are loaded with antioxidants and pack a serious nutritional punch for every calorie consumed. They are naturally low in fat, high in fiber (25% of your daily value – 2x that of regular blueberries) and have no added sugar, sodium or refined starches.

Blueberry Parfait

I don’t have exact ingredients, because you may not be using the same size glass, but here is a list of what I used for one parfait.

  1. Coconut Yogurt (non-dairy), but feel free to use yogurt of your choice
  2. 1/4- 1/2 cup fresh, organic blueberries, well rinsed
  3. 1/4 cup other org. berries of choice  (I used raspberries)
  4. Shredded coconut or chopped walnuts or pecans or chocolate slivers
  5. Optional Topping: Coconut Whip (Like Cool Whip only real food, not chemicals)

Alternate a few teaspoons of yogurt with a few berries to make several layers. Top with coconut whip and sprinkle with some raw, ground nuts or unsweetened coconut shreds or even slivers of chocolate. Or, just put a few more berries on top of the yogurt or coconut whip, if using.

Keep chilled until ready to eat.