Breakfast/ Gluten Free/ Munchies/ Vegan/ Vegetarian

Tropical Munch Granola (Grain-Free)

When the weather is hot doesn’t a tropical breeze sound delightful?

Ingredients for Tropical Munch Granola

Well, here is another grain-free granola that is a bit like a tropical breeze.  Tropical Munch Granola has dried tropical fruit, all yummy!   Yes, it is grain-free and gluten-free.   The amount of dried fruit in it is super scrumptious just not for those keeping to a Ketogenic diet.  There is dried mango, pineapple, coconut chips and shhh, I’ve added some dried kiwi for an added pop of color.  And kiwi is considered to be a tropical fruit, because of the low sea level areas where it is grown, isn’t that interesting?

Please toast the cashew nuts (if you choose to use cashews) separately as they tend to brown faster than the other nuts.   And of course using liquid coconut oil is the easiest.

Folding ingredients with fork

Ok, Tropical Munch Granola is easy to make, 10 minutes to bake and you can be munching and eating it in a short-time.  Please let me know if you change up some of these ingredients and do you enjoy these grain-free granolas the most by themselves or with what?

Already baked!

Please comment below, PS if you are reading this on a mobile device the comment section is a teeny tiny comment bubble to the bottom right of your screen, just click on it and it will enlarge.


Tropical Munch Granola (Grain-Free)

Print Recipe
Serves: almost 3 cups Cooking Time: 10 minutes


  • 1/2 cup raw walnuts
  • 1/3 cup raw pecans
  • 1/4 cup each raw: pumpkin and sunflower seeds
  • 1/3 cup unsweetened coconut chips
  • 1 tablespoon chia seeds
  • 2 tablespoons ground flax seeds
  • (optional) 2 tablespoons hulled hemp seeds
  • 2 tablespoons coconut sugar
  • 2 tablespoons liquid coconut oil
  • ****** After baking add:
  • 1/3 cup dried mango, chopped coarsely (used dried juicy mango from Trader Joe's)
  • 1/3 cup dried pineapple chopped coarsely
  • 1/4 cup dried kiwi, chopped coarsely
  • *****
  • (optional)
  • 1/4 cup already toasted cashews, chopped coarsely (see note)



Preheat oven to 325 degrees F.


Chop walnuts, pecans, pumpkin and sunflower seeds together coarsely, put in small mixing bowl (please note the cashew nuts keep separate see note below)


Add coconut chips, coconut sugar, chia, flax and (optional) hemp seeds to small mixing bowl


Add liquid coconut oil to the above ingredients. Mix well, I use folding motion with my fork to mix the ingredients.


Once all the ingredients are moistened put on rimmed baking sheet in preheated oven. Bake for 10 minutes or until nuts are lightly browned.


Once granola is cool, add dried fruit and already toasted cashew nuts.


Keep in closed glass jar.




Toast cashew nuts on dry skillet, by themselves on the stove over medium high heat, watch them as it does not take long to lightly brown them.


Anti-inflammatory/ Breakfast/ Gluten Free/ Low Carb/ Munchies/ Paleo/ Vegan/ Vegetarian

Dried Bueberry and Lemon Munch Granola. (Grain-Free)

The Challenge of getting a power packed breakfast that keeps you full and provides whole food nutrients can be difficult.  Here is another grain-free, super nutritious and yummy granola that takes care of that challenge!  Dried Blueberry and Lemon Munch Granola along with a container of Greek yogurt

or some non-dairy milk and it will make this breakfast complete.

Lemon zest for Munch Granola

This grain-free Granola is a bit different than the Espresso Vanilla Munch Granola because you will be using fresh lemon zest and a bit of lemon juice.  I used my lemon zester that makes thicker zest and then minced the lemon zest  but you could use your microplane zester as well.  Using a grater you may grate your knuckles and get the white bitter pith of the lemon as a part of your zest, not great.  You’ll love having a zester, I know!  Oh you wanted to know the type of knife in this picture?  It is my favorite sharp knife.   Yes, it is not a cheap $20 knife but it will last for years and chopping and mincing is a breeze with an excellent sharp knife!

Minced lemon zest

Also, depending on your dried blueberries, it will be best to add these after the short baking process.  You can purchase organic dried blueberries from Costco my sister-in-law informed me that are quite moist.  And you know it is super important to have organic berries. If there is one type of fruit you are going to eat, berries must be organic!

Ingredients ready to bake-do you see the little bits of lemon zest?

Why, they have the most amount of pesticide residue on them.  We don’t want that, correct?    With the moist type of dried blueberries,  you may want to add them in the last 3-4 minutes of baking.  Most dried blueberries are already pretty crunchy already those that are I would not recommend baking them at all but adding them after the granola has cooled from the oven.  Again, eating this with plain or low-sugar greek yogurt for breakfast is a great beginning to your day!

Granola with Tillamook Homestyle Greek Yogurt-Yum!

Ok, I’d love to hear of other variations that you come up with from trying this recipe.  Enjoy!  

Dried Blueberry and Lemon Munch Granola (Grain-Free)

Print Recipe
Serves: depends on how much you munch 🙂 Cooking Time: 10 minutes


  • 1/2 cup each of raw pecans and walnuts
  • 1/3 cup each of raw sunflower and pumpkin seeds
  • 2 tablespoons almond or coconut flour
  • 2 tablespoons coconut sugar, if desired
  • 1 tablespoon each of: chia seeds, ground flax seeds, hulled hemp seeds
  • 3 tablespoons minced lemon zest (usually 3 lemons as I get 1 tablespoon of zest from a medium size lemon)
  • 2 teaspoons of fresh lemon juice
  • 2 tablespoons liquid coconut oil or MCT oil
  • ******
  • 1/3 to 1/2 cup organic dried blueberries



Preheat oven to 325 degrees F.


Chop nuts, pumpkin and sunflower seeds together coarsely, put in small mixing bowl


Add almond flour, coconut sugar (if desired), and chia, flax and hemp seeds


Add minced lemon zest, fresh lemon juice and liquid coconut oil. Mix well, I use folding motion with my fork to mix the ingredients.


Once all the ingredients are moistened put on rimmed baking sheet in preheated oven. If blueberries are very moist (see note) add them to baking granola the last three minutes of baking process.


Once granola is light brown, (usually 10 minutes baking) remove from oven, let cool. If organic dried blueberries were not added during last portion of baking cycle, add them once the granola is cooled. Mix in well, store in glass jar. Enjoy!


If your blueberries seem extra moist it would be suggested you add them to the baking granola the last three minutes of baking cycle. Using oven mitt, hold baking sheet, sprinkle moist dried blueberries on granola, continue baking for 3 minutes.

Anti-inflammatory/ Breakfast/ Gluten Free/ Munchies/ Paleo/ Vegan/ Vegetarian

Espresso Vanilla Munch Granola (Grain-Free)

Happy Mother’s Day!  This is not likely a recipe you will use today… after brunch today, if you are thinking about the week ahead and what you want to eat for breakfast, try this on for size ok?   By going onto the blog post you will see the pictures that are helpful in creating this recipe.

I am so blessed to have two fabulous sons, daughter-in-law and the sweetest grandsons, that is the best Mother’s Day gift of all, isn’t it?

Grain Free and Granola sounds a bit like a misnomer doesn’t it?  If you are eating Paleo, Ketogenic diet or avoiding grains for whatever reason you will appreciate this recipe.

Ingredients for Espresso Vanilla Munch Granola

My daughter-in-law, Bobbie recently bought some Espresso Vanilla Grain-Free Granola, for me from Whole Foods while I was at their home recently.  I wanted to try creating it immediately. By making it at home it is less expensive and you can determine your ingredients.

So, what does Espresso Vanilla Munch Granola, mean?  Very nutritious, of course, gluten free and so-so delicious!

Chopped nuts, pumpkin seeds

Most granolas on the market have considerable amounts of sugar or honey, this one has no sugar or honey.  Wow, that alone is a huge bonus, yes, there is sweetness, it is natural from amazing dates, not too many of them either.  Espresso Vanilla Munch Granola is crunchy, it will not become soggy, what a bonus!!  It is filling, so you won’t get the carb munchies soon after eating it.  I call it Munch Granola because it is equally good as a healthy snack.

Raw Ingredients, mixed up

Espresso Vanilla Munch Granola is great on a warm morning, you can grab a container of greek yogurt, a handful of Espresso Vanilla Munch Granola and you have breakfast!  Viola!

healthy ingredients in Tillamook Farmstyle Vanilla bean Yogurt, very little sugar-bonus!

You will notice in the instructions to bake this.  The reason for the baking at a low temperature is to help stick the little ingredients such as espresso powder, seeds and/or grain-free flour to the bigger chunks of nuts.  If you bake it too long or too hot the dates will become too hard and crunchy.  I have used vanilla bean paste, in this recipe if you do not have any vanilla bean paste, vanilla extract will work or you can order the yummy vanilla bean paste.   Another key ingredient is liquid coconut oil, coconut oil is healthy for us, it tastes great in the granola.  It is used to help stick the ingredients to each other.  Of course instant espresso powder is key. I use this instant espresso powder in alot of baking.  Shhhh, secret tip, add a bit even a 1/2 teaspoon to any chocolate recipe and it will give added depth and yumminess to your chocolate recipe.

Espresso Vanilla Munch Granola-so yummy!

This is a really fast recipe, a few moments to chop, then bake for 10-15 minutes and you are done!   It will keep for weeks but I bet you will eat it quickly, it is that yummy!

Also, there are many options that you can use to make Munch Granola.  In the next few posts you will get a couple more options.  You can use a variety of nuts, you don’t have to use the ones listed here.

Two other Munch Granola’s that you will be getting recipes for are: Dried Blueberry and lemon zest and Tropical Munch Granola.  They are a bit different methods to creating each of them, so that is why they will be separate recipes. See the notes attached to this recipe, good guidelines to follow.

A yummy variation to this recipe would be to add tiny chocolate chips once the granola has cooled completely from the oven.  Also adding in some shredded coconut, yummy!

Ok, sharpen your knife, grab your ingredients and go! Which reminds me speaking of sharp knives

my son Aaron gave me  this      great knife sharpener for Mother’s day- wow!  What a difference it has made!  I had just been thinking I needed to find a person to sharpen my knives- this does the trick for both straight and serrated knives!

Please let me know what options you use for this recipe ok?  Enjoy!






Breakfast/ Vegetarian

Mango French Toast with Mango Syrup

Do you ever cook while on vacation and find you need to create something out of a little bit of this and that?

Mango French Toast with Mango Syrup

Well, that happened on my recent Puerto Rico trip with girlfriends.  We had rented a condo to make some of our own meals.

Sliced Fresh Sourdough bread

We had bagels, mangos, a bit of cream…so what could I create with that?  hmmmm, Mango French Toast with Mango syrup, of course!  I’m sure that is what you would have made too!

Dipping French toast in mango egg batter

This recipe I did not use bagels but fresh sourdough bread.

Remember to use fresh sourdough french bread not stale bread or you could use challah bread or another type of fresh bread and it is suggested the bread be unsliced so that you can slice your own  in approximately 1-inch slices.

You will notice in the pictures  here that there is definitely more french toast than it would take for 1-2 people.

Mango French Toast

That is because the second time it was made it was for 3 adults and 3 grandsons.  Remember from the Challah French Toast how I grilled the edges of the french toast?  Here it is again on this french toast, it is not necessary, but I think it is a nice touch.

The Mango syrup is very simple and it can be made while the french toast is cooking.

Mango Syrup cooking

The pictures are simple and sometime in the future I will repost with prettier pictures. But I wanted you to have this recipe now in case you wanted to make it for Mother’s Day Brunch.

Grilling the edges of French Toast

I think it would be lovely to add some shredded coconut to the tops of the french toast don’t you?

Please let me know what options you create with this recipe ok?

Breakfast/ Low Carb/ Vegan/ Vegetarian

Won’t You Chia with Me?

Oh friends, first an apology, you have not received recipe yet this week!   Last week I was taking a much needed little vacation to the land of Puerto Rico with girlfriends!  In between night flights and time changes east coast to west coast and back at work this week, left me quite tired. And yes, it was a fun, wonderful week!

So let’s cha-cha-cha to breakfast!

Tropical Chia Breakfast

Did I mention that the weather has changed to almost triple digits this week?  Not a time you want to cook much, correct?   Breakfast is suppose to be our most important meal, but frankly it can be the most hectic time of the day!  Especially if you are going out to work or classes.  Won’t You Chia with Me?  is your answer!  We can make breakfast nutritious, super quick and yummy!

Chocolate Chia hemp Breakfast

You create the Chia breakfast puddings in a few moments the night before and the next morning just grab and go.

Full of protein, loads of options…hmmm yes, options are great if you have tried them before right?  Putting combinations together and then tasting it the next morning and finding the option we chose was not so good…

Chia Breakfast Samples

Well, here I have done the taste testing for you with a variety of options so that you will be able to pick and choose your favorites.

I started with five taste samples, let them do their magic overnight and tasted them all in the morning.  I found that the ones with protein powder just did not have the best flavor but they were ok.  I also tried using greens powder, I wouldn’t suggest it for the, “Won’t You Chia with Me?”   I’d suggest you keep your protein powders and greens powders for smoothies.   Using chocolate hemp milk was my favorite, of course we are talking chocolate, so, it’s easy to see why it was a favorite!

Dry ingredients for Won’t You Chia with Me and Chocolate

Another long time favorite is to add plain or flavored yogurt.    One of my favorite brands is Tillamook yogurt.  It is not advertised as being ‘Greek’ style yogurt but it has more protein than the other greek style yogurts, it has less sugar for the flavored varieties and active cultures so it is a big winner.

Chia Yogurt Breakfast option

If you are going to eat the chia breakfast once you get to work put it in a small mason jar when you mix it up the night before and it is already to go.   Ok, here are three of my favorites with lots of options.  By adding in the hulled hemp seeds you add in extra protein, same as with the hemp milk it has 3 gm protein for each cup compared to 1 gm of protein for almond milk.

Tropical Chia Breakfast

What are your favorite Chia Breakfast combinations?   Please put them in the comments below, I would love to showcase you and your favorite.   

Won't You Chia with Me? Chia Breakfast Puddings

Print Recipe
Serves: 1


  • Chia # 1 Tropical Chia Breakfast
  • 2 tablespoons Chia seeds
  • 1 tablespoon hulled hemp seeds
  • 1/3 cup organic quick oats
  • 2 pitted dates, chopped
  • 2/3 cup almond coconut milk, unsweetened vanilla preferred
  • few slices chopped fresh mango
  • fresh or dried pineapple chunks
  • (optional)- few slices banana
  • 1-2 tablespoons shredded coconut
  • 2 tablespoons toasted walnuts or macadamias
  • *******
  • Chia # 2 Yogurt Chia Breakfast
  • 2 tablespoons Chia seeds
  • 1 tablespoon hulled hemp seeds
  • 1/3 cup organic quick oats
  • 2 pitted dates, chopped, optional
  • 1/2 cup blueberry or other yogurt
  • 1/4 cup non-dairy milk, vanilla unsweetened
  • other add-in's
  • 1/3 cup berries
  • few slices banana
  • toasted: walnuts, almonds, macadamias or pecans
  • ********
  • Chia # 3 Won't You Chia with Me and Chocolate?
  • 2 tablespoons Chia seeds
  • 1 tablespoon hulled hemp seeds
  • 1/4 cup organic quick oats
  • 1 pitted date, chopped,
  • 1/2 cup Pacific Chocolate Hemp Milk
  • 1/2 teaspoon powdered espresso powder dissolved in 2 tablespoons hot water
  • Optional:
  • 1-2 tablespoons toasted chopped walnuts or toasted slivered almonds
  • 1-2 tablespoons shredded or flaked coconut
  • few tiny chocolate morsels



Mix dry ingredients with yogurt and or milk, in breakfast bowl or pint canning jar, stir and refrigerator at least 6-8 hours or overnight. Mix in fruit, nuts or optional ingredients in the morning. Enjoy!


*Please note the amounts of each ingredient can be varied and still delicious just be sure you have at least twice as much liquid to oats and Chia seeds.

Dinner/Supper/ Gluten Free/ Uncategorized/ Vegan/ Vegetarian

Coconut Rice

Since the coconut rice cauliflower was such a hit, some have asked how to make regular coconut rice.  It took me several tries in the past few years to get the coconut rice how I think it should taste.  This recipe is it and it is really yummy so if it is more than 1-2 eating it, go ahead make a double batch.

Coconut Rice

Using canned coconut milk is key.  use the thick part of the coconut cream.

Rinsing the rice

If you have some sweetened flaked coconut, it really is pretty to add a bit of toasted flaked coconut into the rice at the end of the cooking time, it is not imperative but oh, so delicious!  The Burmese restaurant in San Francisco, Mandalay Restaurant on Geary Street adds the toasted flaked coconut to their recipe.

You will note in the recipe that it has a wee bit of sugar in it.  I have tried it without any sugar and then added in 1/2 teaspoon at a time until it was not too sweet but you get the full coconut flavor.  It really is important to get the full coconut flavor. Enjoy with stir-fry vegetables or sweet ‘n sour to name a few.    For this particular day, I had made a big sheet pan of roasted vegetables and that is what my son Aaron and I enjoyed the coconut rice with.

Roasted Veggies to eat with Coconut Rice

Please let us know what you like to eat your coconut rice with!  

Coconut Rice

Print Recipe
Serves: 2- 3/4 cup serving sizes Cooking Time: 15-20 minutes


  • 1 cup jasmine rice
  • 1 cup water
  • 1/2 cup canned coconut cream
  • 1-1/2 teaspoons sugar
  • 1 teaspoon kosher salt
  • ****
  • 3 tablespoons sweetened coconut, toasted see instructions, below



Rinse rice in a fine mesh sieve until water runs clear.


Put rice, water, coconut cream, sugar and salt in small saucepan. Bring to a simmer, cover and reduce heat to very low for 15 minutes. Turn off heat let sit for another 5-10 minutes, covered. stir in 2-3 tablespoons of toasted coconut, Enjoy!


*** While rice is cooking,


In a dry skillet ( I used small cast iron skillet), put shredded coconut, spread out the coconut in a thin layer so it will toast evenly. Heat over medium high heat for approximately one-two minutes until coconut is light brown. Keep an eye on it! Turn off heat, remove from stove as it may continue to toast.


You can add some of this toasted coconut into the rice or just sprinkle it all on top. Enjoy!



Condiments/ Garnishes -How to/ Munchies

Easy Refrigerator Pickled Red Onions

This recipe for Easy Refrigerator Pickled Red Onions is so super easy and delicious!  You can use Easy Refrigerator Pickled Red Onions for any type of refrigerated item you want to pickle, carrots, radishes, cucumbers, yes, that would make a true pickle.  Making refrigerator pickled vegetables keeps this recipe super fast, I’m talking five minutes at the most!

Easy Picled Red Onions

Last summer I would get little pickling cucumbers at the farmers market and kept fresh pickles and pickled red onions in the refrigerator at all times. Once you start making them, you will find all sorts of uses for them.

Ingredients for Easy Picled Red Onions

They give a fresh bite to so many dishes.  I enjoy pickled red onions on scrambled eggs.

Easy Pickled Red Onions with scrambled eggs n wilted baby kale

This summer I plan on trying some pickled fruit, can’t wait for cherry season, apricots and peaches.  Wouldn’t that be great on a cheese platter?  These Easy Pickled Red Onions are nice and crunchy.

I have tried different types of vinegar for a bit of different flavor. And believe it or not plain ole’ white vinegar wins out.  Apple cider vinegar is nice, but I like the clarity of clear white vinegar, the cider vinegar with the cloudiness always makes me wonder, is this fresh??

Easy Pickled Red Onions

This is one of those recipes that you can add more or less of an ingredient based on your particular wish.  For the brine I find 1/2 vinegar half water is a good combination.  Some recipes you will see all vinegar or 25 % vinegar ratio to water so you see it really does vary.  As they are pickles at least 50/50 vinegar ratio works well.  Seasonings-You may add in a bit of pickling spices which are available at some grocery stores in the bins.  But you could just try whole dill seeds, fresh dill, fresh parsley or thyme.  I like to add peeled garlic cloves since a meal without garlic is well hardly any meal at all 😉

Pickled Radishes and Onions

For the onions, please use red onions, it makes the pickled onions so gorgeous and we need bright color with our food, don’t we?  When making pickled carrots it will take 2-3 days of brining.

Pickled Carrots

If you like your carrots less crunchy, boil the vinegar and water solution then pour the vinegar solution over the carrots.  Be sure to use a canning jar or a glass or ceramic container that is heat proof when pouring hot vinegar solution over carrots  This will soften the carrots up.

PS., do you ever wonder what is happening while I am creating recipes? Here is a tiny confession, this particular day it was warm outside, I was cleaning out my freezer and look what I found?  It was almost gone anyway so well, I ate a bit more of the wonderful gelato; I had to make sure it was ok still after being in the freezer over the winter, yes it was still good!

While making pickled onions, this really needed using up 🙂


Pickled Red Onions

Print Recipe
Serves: 1-4 Cooking Time: 0-3 minutes


  • 1 red onion, peeled
  • 1 cup vinegar, white, or champagne vinegar
  • 1 cup water
  • 1 tablespoon sugar
  • 1 teaspoon kosher salt
  • few whole peppercorns
  • 2 cloves peeled garlic sliced lengthwise
  • 1/2 teaspoon pickling spices, if desired
  • Bay leaf
  • Few sprigs fresh herbs: dill, flat leaf parsley or thyme, as desired



Slice red onion in thin round slices, set aside.


Pour vinegar, water, sugar and salt in quart size wide mouth canning jar,


Stir with wooden or stainless steel spoon until sugar is dissolved and liquid is completely clear.


Add sliced red onions and seasonings as desired.


Place lid on jar, refrigerate for at least one day before eating.


Will last two-three weeks in refrigerator.


When making pickled carrots it will take 2-3 days of brining before you will like them. If you like your carrots less crunchy, boil the vinegar and water solution then pour the vinegar solution over the carrots. Be sure to use a canning jar, glass or ceramic container that is heat proof. This process of adding the boiled vinegar solution will soften the carrots up.

Breakfast/ Vegetarian

Challah French Toast

Have you made Challah Bread? I did years ago, can’t even remember how it turned out. Now days you can purchase it in many grocery stores.  Especially in the Springtime.   If you are wondering what is Challah Bread? It is soft white bread that has extra eggs and bit more sugar in it than a regular loaf of white bread.

Challah French Bread

If you don’t have Challah Bread for this french toast recipe a couple of other wonderful options are: Fresh sourdough french bread or fresh raisin bread.

Challah Bread

I like to use a pie dish for making the french toast it’s flat service makes a wonderful dipping container.

Egg batter

Some add-ins that are nice to add to the batter: lemon or orange zest, bit of nice liquor,  thin julienned basil or thyme with orange zest would be interesting.

Dipping Challah bread in egg batter

Of course frying the french toast in cast iron pan is the easiest!   Then we get into what to eat on the challah french toast-I had sweetened lemon ricotta with candied lemon zest.

Challah French Bread

I love peanut butter with pure maple syrup. Applesauce (especially with the peanut butter is yummy) or bananas slices, slivered toasted almonds with drizzle of chocolate ganache…you get the idea.

Tip stand french Toast up and fry for a moment more to seal edges

Please enjoy Challah French Toast this weekend!  

Challah French Toast

Print Recipe
Serves: 2 Cooking Time: 5-7 minutes


  • 6 - 1 inch thick slices Challah Bread
  • 2 eggs
  • 3 tablespoons heavy whipping cream, or other type milk
  • 1 teaspoon vanilla extract
  • 1/2 teaspoon cinnamon
  • 1/4 teaspoon nutmeg
  • 1 tablespoon sugar
  • ******
  • 1 -2 tablespoons coconut oil, for frying
  • 1-2 tablespoons powdered sugar, if desired
  • Sweetened ricotta cream or other topping as desired



Slice bread in 1 inch thick slices or thicker


break two eggs into pie pan, add whipping cream/milk, vanilla extract, cinnamon, nutmeg and sugar. Blend with a fork.


Dip a slice at a time into the egg batter, if needed turn the slice of bread over to coat both sides.


Melt 1 tablespoon coconut oil in 10 inch cast iron skillet over medium high heat,


add 2-3 slices of the egg batter coated bread to the skillet, turn once lightly brown. Can set french toast standing up in the skillet to seal the edges for approximately 20-30 seconds.


Serve with sprinkle of powdered sugar, dollop of sweetened ricotta cream or other desired topping. Enjoy!


Tip: There is no need to soak the bread in the egg batter as it will be fresh bread.

Anti-inflammatory/ Dinner/Supper/ Gluten Free/ Low Carb/ Paleo/ Vegan/ Vegetarian

Coconut Riced Cauliflower

One of my favorite meals is to eat at a Burmese Restaurant in San Francisco called Mandalay Restaurant.

Coconut Riced Cauliflower

My sons have taken me there several times in the past.  All of us almost always would get the same thing, yes, all three of us.

Cooking Coconut Riced Cauliflower

Walnut Broccoli Tofu with coconut rice.  You can get it with any kind of rice you want or none at all but the coconut rice oh, wow, it is fabulous!  I would also get the blooming tea.

Image result for picture blooming tea What a treat!  They always have toasted coconut on top of the coconut rice. Now that I am trying to avoid those wonderful carbs, it had not occurred to me until recently to try Coconut Rice using cauliflower!  It works my friends, it really works!

Toasting Coconut

You want to use the thick coconut milk in a can.  I like  Thai brand. What is very cool also that it takes a less time to make Coconut Riced Cauliflower than it does Coconut Rice as the cauliflower cooks much faster than jasmine rice.  I tried this several times with two different types of ‘riced cauliflower’.  The Whole foods one seems to be slightly smaller grains it takes 12 minutes to cook. Trader Joe’s brand was slightly larger and it took 14 minutes to cook.

If you are using a different brand or making your own riced cauliflower, test after 10 minutes about every two minutes until you are happy with the softness.  For this recipe a softer mouth feel seems better than al dente.

Making the toasted coconut is super fast in a cast iron skillet.

Toasted Coconut

Ok, go make it and please tell me what you think about this recipe, I’d really like to know your thoughts.  Enjoy!

Coconut Riced Cauliflower

Print Recipe
Serves: 1- 1 cup Cooking Time: 12 minutes


  • 1 cup riced cauliflower
  • 1/3 cup thick portion of canned coconut milk
  • 2-3 Tablespoons water
  • 3 tablespoons shredded sweetened coconut
  • 1/2 teaspoon sugar
  • 1/2 teaspoon kosher salt



Place riced cauliflower in small saucepan or stainless steel skillet, add coconut milk and two tablespoons of water. Cover and cook over medium high heat for 12-14 minutes*, until cauliflower is soft. Add 1-2 tablespoons of water as needed if it starts to be dry while cooking. Test the 'rice' a few times for softness as it is close to being done, cooling a taste to prevent burning your tongue. Once done, add sugar and salt.


In a separate skillet ( I used small cast iron skillet), put shredded coconut, spread out the coconut in a thin layer so it will toast evenly. Heat over medium high heat for approximately two minutes until coconut is light brown. Turn off heat, remove from heat as it may continue to darken.


You can add some of this toasted coconut into the rice or just sprinkle it all on top.


*The Whole Foods riced cauliflower seems to be slightly smaller grains it took 12 minutes to cook. Trader Joe's brand was slightly larger grains and it took 14 minutes to cook on my stove.

Bites of Wisdom

This is very personal… why the Red Lipstick

Some of you have asked why does Betty wear red lipstick in all the pictures and video blog posts?  

A few of you know of events in the past few years of my life, others do not.  Briefly, I was in an unhealthy marriage and I did not have the courage for a long time to “step up and step out”.  My sons and daughter-in-law were instrumental in giving me the emotional support needed to make a change.

 When I finally got the courage to “step up and step out,” my badge of courage was, red lipstick.  I put it on to say no more, the relationship was over.   Now I wear red lipstick when I am working on my treasured blog, Dash of Wisdom.   The red lipstick is a signal to step up, to do whatever I need to do and step out of my comfort zone.     I had wanted to do a food blog for years, but it wasn’t until I started taking tiny steps daily that made it come to fruition.  

We all need a small badge of courage that pushes us to move forward.

Part of the intent with the Dash of Wisdom blog is to encourage my readers to Step up and Step Out, in whatever area holds them back in life.   It may be the stories we tell ourselves in our head or our health, career, finances, relationships or lifestyle. 

To support each woman that wants to Step up and Step Out, in one area of her life; The Free Red Lipstick Challenge has been created.  It is a supportive environment for women that will feel safe and secure to share the triumphs and challenges.  We all have those spots in our lives that make us halter.    In the coming days and weeks you will see the invitation to join the free Red Lipstick Challenge. It is a supportive network for women to guide them to taking the first step in one area of their lives where they have felt stuck.  Put on your red lipstick, step up, step out!  

 Start thinking what area of your life you feel stuck.  Then our courageous club will give back to other women that are stuck in unhealthy situations.

Bobbie Scott from Scott Life Services will be co-producing this event.

Support, guidance and community are on the way girlfriends!  



Successful Red Lipstick Challenge

Print Recipe
Serves: 2 or more Cooking Time: a moment to a lifetime


  • 1 bit of willingness
  • 10-15 minutes a day;
  • 1 Red Lipstick Challenge private facebook group
  • live guidance daily
  • connection with other women
  • 1 daily Affirmation
  • 1 daily Meditation
  • 1 Red Lipstick
  • 1 step
  • a toolkit
  • ****
  • 1 dash of wisdom
  • 2 wise women



Mix one bit of willingness with 10-15 minutes a day, add in Red Lipstick Challenge facebook group in the the Red Lipstick Challenge bowl of goodness Stir in live guidance group daily


Blend the above ingredients with a connection with other women,


Whisk in an affirmation and daily meditation


Add Red Lipstick and one step


Bring all the above ingredients together with a toolkit


Warm for 5 days under the guidance of 1 dash of wisdom and 2 wise women


Enjoy the results of feeling empowered and excited that you have moved forward in an area of your life!