Tag Archives: Coconut Milk

Smooth and Peachy Coconut Milk Ice Cream

When Spring is getting close and the days are lengthening, I start craving fresh fruity flavors. The beauty of freeze dried fruit is the flavor is intensified, because it is concentrated. So, it is easy to make a fruit forward ice cream or cookie off season. I really like Karen’s Naturals freeze dried fruit. They are organic and contain just fruit, no additives or preservatives. This is a pretty straight forward recipe using just a few quality ingredients to make a smooth and peachy, dairy free, ice cream that tastes fresh, even when peaches are not in season!

Smooth and Peachy Coconut Milk Ice Cream, Dairy Free, Paleo and AIP

Smooth and Peachy Coconut Milk Ice Cream

Smooth and Peachy Coconut Milk Ice Cream

This recipe makes enough for four generous servings of ice cream. It is dairy free, gluten free and honey sweetened. The squeeze of fresh lemon juice brightens the ice cream and gives it the perfect tang.


Serving Up Smooth and Peachy Coconut Milk Ice Cream

Serving Up Smooth and Peachy Coconut Milk Ice Cream


Smooth and Peachy Coconut Milk Ice Cream


2 Cups of Full Fat Coconut Milk

1 Bag of Just Organic Freeze Dried Peaches (here)

1/2 Cup of Quality Honey (I use local)

2 Tablespoons of Pure Vanilla Extract (use 1/2 teaspoon of  vanilla powder for AIP)

1 Tablespoon of Fresh Squeezed Lemon Juice

1/8 Teaspoon of Sea Salt

Directions: In a high speed blender, puree all the ingredients. Chill in the refrigerator for 4 hours. Churn in an ice cream maker. I use this one.

Enjoy! You can store leftover ice cream in the freezer. It is easy to scoop straight from the freezer because of the higher vanilla content. Have a blast of peach before peach season to celebrate the coming of Spring!

If you want to make a fresh peach ice cream that is dairy free in peach season, check out my recipe for fresh and simple peach ice cream here!

Eat Your Nutrients!

Eat Your Nutrients!





Healthier Mocha Frappuccino

It’s hot out there! We are back from Northern Michigan for the Summer, and plopped right into the dog days of August on the East Coast!

Cold blended coffee beverages really cool me down, and who doesn’t love an ice cold creamy drink when it is so hot? I sure do!

Check out my new Rooster! He was a find during my time up north this Summer! I think he is perky! Well he perks me up when I see him. 🙂

Healthier and Delicious Mocha Frappuccino

This recipe for a Healthier Mocha Frappuccino is much easier on the pocket book, you can make it at home, not to mention keeping yourself on track with healthier food choices. It has no refined sugars in it and is sweetened with 3 medjool dates that are softened. They really compliment the raw cacao and coffee to make a creamy, cold, delicious coffee frappuccino. There are just about 300 calories in it (this can vary a bit with the size of your dates) and it is a large, which is about half the calories of what would be in a commercial drink, with better-for-you ingredients. Head on over to Natural Society to read Over Seven Reasons to Eat Dates and why they are good for you. I used organic, fair trade instant coffee, so you don’t have to have a cold pot hanging around the house to make this. It is much more convenient and fresh! This is a reputable brand that I used, and you can get it in caffeinated or decaffeinated.

Healthier Mocha Frappuccino


3 Softened Medjool Dates (I soak them for 5 minutes in warm water and then remove the pits)

1/4 Cup Full Fat Coconut Milk

1 Tablespoon of Raw Cacao

2 Teaspoons of Organic Instant Coffee Crystals

1 Teaspoon of Pure Vanilla Extract

1 Cup of Crushed Ice

1 Cup of Cold Pure Water

Directions: In a blender (I have made this with my Ninja and also my Vitamix. Any blender will do. Blend the Water and Dates until pureed. Add the remaining ingredients and blend until creamy.

Pour into a large glass and it’s ready to drink! Yummy! Sit down and relax, put your feet up, and savor the moment!

Eat Your Nutrients!

Eat Your Nutrients!





Easy Chocolate Mousse for Two

By definition a Mousse is a dessert that incorporates air bubbles to give it a light and airy texture and can range from light and fluffy to creamy and thick.

I was considering calling this mousse Miracle Mousse because there is no cooking and no eggs or dairy in the recipe yet it is thick, creamy and smooth. I whip this decadent dessert up in five minutes flat, at which time it resembles a chocolate syrup. After refrigerating it for 4 hours it thickens and becomes the creamy deliciousness you see below.

Dairy Free Chocolate Mousse

Dairy Free Easy Chocolate Mousse for Two


Raw cacao is my favorite for making chocolate recipes, because it is cold pressed and keeps the live enzymes,  and you can control what sweetener you use. In this case it was raw, local wildflower honey.

Why should you make this mousse?

  1. You Crave Chocolate
  2. You Want to Impress Someone
  3. You Need A Fast Dessert Recipe Because You Are Busy
  4. It Has No Refined Sugar
  5. You Have a Romantic Date
  6. It Has Clean Ingredients
  7. It’s Darn Good!

The recipe serves two! How romantic! 🙂

Easy Chocolate Mousse for Two


1 1/2 Cups of Full Fat Coconut Milk (see In My Pantry for my favorite brand)

1/4 Cup Raw Cacao Powder

1/4 Cup Raw Local Honey

1/4 Teaspoon of Pure Vanilla Extract

a pinch of sea salt

Directions: Dump all the ingredients in a high speed blender. I used the big cup on my Ninja blender. I have also made it in my Vitamix. It just needs to be high speed to incorporate those air bubbles that makes chocolate mousse…..mousse. 🙂

Pour into two individual ramekins, serving bowls or cups.

Refrigerate for 4 hours and up to two days.

This is a decadent dessert for chocolate fans! Enjoy!

Chocolate Mousse for Two

Easy Chocolate Mousse for Two


Eat Your Nutrients!

Eat Your Nutrients!




Blueberry Blast Fruit & Nut Smoothie

Are you a fan of healthy smoothies like me? I love all the blended nutrition you can get in a smoothie, and how they are so easy to digest. I am especially a fan of really cold ones. The coolness of the smoothie gives me a sense of well being. A warm beverage can do the same thing depending on the season, time of day, if I just worked out or was romping around the yard with Ming and the girls. My favorite smoothies are ones that get their sweetness from whole fruit and no added sugar like this Blueberry Blast Nut Smoothie. It is simple to make and can be enjoyed any time you get a craving. This delicious smoothie takes only minutes to whip together, and contains good fat from Coconut Milk and a Nut Butter of your choice, as well as Blueberries and Melon for Vitamin C, Antioxidants and Phytonutrients. There is the option for add ins for more health benefits!

For more health and wellness tips, you can go to my new Sandra Shields, Certified Health Coach Facebook page here and like it to follow me. I post new content there throughout the week! Thank you to all my followers for your support! I love you guys!

fruit and nut smoothie 1

Blueberry Blast Fruit & Nut Smoothie


1 Banana

1 Cup Wild Blueberries

1 Cup Honeydew Melon, Chopped

1/2 Cup Coconut or Almond Milk

1 Tablespoon of Nut Butter (Almond, Walnut, Cashew)

1 Cup Crushed Ice

Blend in a blender on high until smooth.

Serves 1 – 2

Optional add ins: Bee Pollen, 2 Tablespoons of Grass Fed Gelatin, 1 Tablespoon Ground Flax

Eat Your Nutrients!

Eat Your Nutrients!


Bolognese Sauce

If you are looking for a delicious meaty bolognese sauce, then this one is sure to hit the spot!  I cannot call it classic, because it doesn’t contain dairy, and I have taken some liberties beyond the  Academia Italiana della Cucina‘s official definition.  But I have to say, it tastes pretty darn authentic tasting!

Pork Ragu Bolognese


You start with a Soffrito Base also known as the Holy Trinity…Carrots, Onions (Green Onions in this Case) and Celery, finely chopped.

Saffritto for Pork Ragu Bolognese

Saffritto for Pork Ragu Bolognese

Pork Ragu Bolognese Sauce


1 Bunch of Scallions, Green Parts Only Sliced

4 Carrots, Peeled and Finely Diced

4 Stalks of Celery, Finely Diced

2 Tablespoons of Garlic Olive Oil

1 1/2 Teaspoons of Himalayan Pink Salt

1 1/2 Teaspoons of Black Pepper

2 Pounds Ground Chicken

1 Pound of Sweet Italian Chicken Sausage Links, diced (I used gluten free)

1 Cup of Dry Red Wine

1 Cup Full Fat Coconut Milk, no additives

1 28 oz. Jar Organic Strained Tomatoes

2 Cups Chicken Stock (homemade if you have it)

Directions: Finely Dice your Scallions, Celery and Carrots.  Add two tablespoons of Garlic Infused Olive Oil to a large stock pan over medium high heat. I love this brand and used the 5 quart braiser for this recipe, if you are looking for a good versatile pot. Add your scallions, celery and carrots and sprinkle with 1 teaspoon of Himalayan Pink Salt and 1 teaspoon of Black Pepper. Sautee for five minutes until starting to brown and they are tender, stirring occasionally.  Turn heat to high and add the two pounds of ground chicken and diced sausage sprinkled with another 1/2 teaspoon of Himalayan Pink Salt and 1/2 teaspoon Black Pepper, and continue to cook, breaking up the meat until the meat is starting to caramelize. Don’t skip the caramelization! It adds flavor! It will take about ten minutes.

Soffritto Ready to Sautee

Soffritto Ready to Sautee

When meat has caramelized and you have a nice brown coating on the bottom of your pan, you deglaze! Pour the red wine into the pan, bring to a boil for one minute scraping the bottom of the pan to release all the brown bits and flavor. Add your stock, tomato puree and coconut milk and bring to a boil.  Then, turn heat to a low simmer and cover the pot 3/4 with the lid and simmer for four hours until very thick and reduced.  If it starts sticking before the four hours add more stock just a half cup at a time. Taste and season with additional salt and pepper to taste.

Pork Ragu Bolognese Sauce

Bolognese Sauce

Serve over noodles of your choice.  I used zucchini noodles in the photo below, I have also served it with spaghetti squash noodles.

Pork Ragu Bolognese

Bolognese with Zoodles

Eat Your Nutrients!

Eat Your Nutrients!

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