Lot of pecans (1/3 pound or so) … raw is fine, but a tad toasted really makes this pie sing

Yummy Middle Filling-

  • 1 can full fat coconut milk
  • 1 cup roasted white sweet potato
  • 2/3 cup date paste
  • 1 teaspoon of cinnamon
  • 2 dashes of nutmeg
  • 1 dash of cayenne powder
  • 1 tsp vanilla extract or paste
  • 3 Tablespoons arrowroot powder
  • 1/2 teaspoon Himalayan pink salt
  • molasses as optional drizzle over pie

Crusty Bottom-

  • 1 1/2 cups of wild soil almonds (sub is 1 heaping cup of ground flax seeds)
  • 2/3 cup of buckwheat groats
  • 1/4 cup of ground flax seeds
  • 8 medjool or other sweet and soft dates
  • 4 Tablespoons of warmed coconut oil
  • 1 teaspoon cinnamon powder
  • 1 teaspoon vanilla paste or extract
  • 1/2 teaspoon Himalayan pink salt
  • 2 tablespoon of sesame seeds 


  1. Roast your sweet potato in advance so it can cool enough to peel before blending with other ingredients.  It usually does fine at 50 minutes at 400 degrees Fahrenheit. Oven should be at 350 for the pie, so adjust now.
  2. Put all crusty ingredients into food processor until medium textured dry dough comes together… it is your preference how nutty in texture or uniform in texture you make your crust.  Also, it is your choice to leave as raw or to bake and let cool before filling. If you opt to bake the crust, go 350 degrees F for about 20 minutes.
  3. In high-speeder, powerful blender, mix together roasted sweet potato (no skin,) date paste, vanilla, arrowroot, all spices and salt… blend until thick , yet smooth.
  4. Fill crust with blended pie filling
  5. Pour your raw or roasted pecans on top and kindly press them into the filling so some are sunken treasures 🙂
  6. Bake for about 30 minutes.  Let Cool.  If you have a savory crowded, freshly grate Himalayan pink salt dust over the pie after cooling and then serve with tea and drizzled with molasses…



Vegan Banana Dreamy Creamy Pie

Confession: I ATE BANANA CREAM PIE FROM ALMOST WEEKLY IN COLLEGE… I missed that yummy sweetness and thick, yet cloud-like cream that pulled the luscious banana slices together.  So, I had to make one I could eat since my healthy foodie requirements make finding one in a store sadly unlikely.  I practically faceplanted into this experimental vegan, gluten-free, paleo (option of no maple syrup, too), and amazingly heavenly banana cream pie.  College days are here again! LOL



Creamy Middle-

  • 2 cans (14 ounces each) of full-fat coconut milk chilled for at least 4 hours
  • 1/4 cup unrefined maple syrup (formerly known as grade B) plus 5 drops of luo han guo liquid drops or 10 drops of monkfruit liquid drops and 2 Tablespoons of maple syrup depending on your blood sugar concerns…or try a version with just the drops mixed with about 1/8 of mylk of choice
  • 2 teaspoons of vanilla extract
  • 5 large ripe (freckled, not too mushy) bananas to be sliced
  • 1 teaspoon of Himalayan pink salt

Crusty Bottom- (baked version for more classic taste) 

Beautification toppings-

  • crushed or chopped walnuts
  • lemon juice to spray banana slices you place atop the pie
  • shaved or chopped dark chocolate


  1. For Crust- food process all crust ingredients until a medium fine meal
  2. Add coconut oil
  3. Process until the dough holds together, but not too wet or too dry
  4. Press into a parchment lined pie form or 8″ springform
  5. Bake 20-25 minutes at 350 degrees and let cool
  6. For Cream Middle- open cans and drain coconut water into a glass jar
  7. Scoop coconut fat into stand mixer with whisk attachment
  8. Add maple (or monkfruit drop mixture), vanilla extract, and salt and turn on machine to beat until fluffy and thick
  9. Layer 1/3 of this coconut cream onto crust, then layer banana slices, and repeat until you run out of cream, but cream must evenly cover the top of all the banana slices
  10. Refrigerate for several hours
  11. slice last banana and spritz with lemon water to make sure it doesn’t brown
  12. decorate as you please!
  13. Eat it all or share it all…except a slice or two for you in the freezer.  Yum!


IMG_20180706_162034_281.jpgThis is my husband’s favorite cookie–any time of the year… and I love making an even less sweet version of it for wholesome health-nuts like me!

It has so much fiber, so much protein, and such simple ingredients, you can feel good about making it because it whips up in snap and is rather addictive.  Addictive, mind you, not because it bites you with a sugar-high, but because the texture, nutty crunch, and gentle build up to a sweet lingering is satisfying in a “take some time” kind of way.


  • 1/3 ORGANIC GRADE B OR DARK MAPLE SYRUP or 3/4 cup if you are a sweet tooth!
  • 1 TABLESPOON BOURBON VANILLA BEAN PASTE… or extract if you don’t have…
  • 3/4 CUP POWDERED RAW CACAO BUTTER (pounded to powder in mortar and pestle)
  • 3/4 CUP BARU NUTS (I use Barukas brand)
  • optional:sea salt chips

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  1. Heat the oven to 350°F. Place parchment or silicone mat atop baking sheet.
  2. Pound raw cacao into powder…some small chunks are fine
  3. Mix dry ingredients
  4. Add wet ingredients and mix, but don’t over mix into a goopy mess
  5. Toss in your macadamia nuts and baru nuts
  6. Mix a bit more
  7. scoop up into clean hands and roll into ball and slightly flatten to put on baking sheet
  8. option… use dark cacao butter instead of white for chocolate lovers version
  9. another option: instead of maple syrup, use a nut mylk, date paste, and monk fruit drops to sweeten along with a bit of mesquite
  10. another option: top with sea salt chips for savory snack lovers!
  11. bake 13 minutes and let cool… should have crunchiness that softens once you store it in a canister… ideally, eating it right away has the perfect crunch on the outside and soft inside that makes this a perfect dunking cookie with a side car of your favorite mylk. 🙂

Not kidding when I say this is worth making… for a snack on the go that is hearty and delectable, for making hubby happy…or just feeling good about making a version of a treat that is nutritious as well as delicious!



Spreadable Almond “cheez” round

20181108_1835137767990080476201773.jpgAs I became more vegan and less vegetarian (i.e. no eggs and dairy), making charcuterie boards for my guests became a sad-side instead of a happy-side of hosting friends for meals.  I used to make boards bursting with so much meats and dairy cheese, it often became the main course for some.  I realize that was probably excessive, but now that I


am more grounded in less excess and more healthy options all around, I felt it was time to give a cheese board a try… with a soft cheese to add to the robust, denser baked almond cheese I just made and loved (previous post).

And yaaassss!


  • 1&1/2 cups non-dairy mylk
  • 1/2 soaked and skinned wild soil almonds
  • 1/2 Tablespoon salt of choice (I used red Hawaiian)
  • 1 teaspoon fine nutritional yeast powder
  • 1 Tablespoon fresh squeezed lemon juice
  • 1 large clove of garlic
  • 1 teaspoon agar agar
  • 2 teaspoon tapioca starch
  • 1/2 cup water
  • various herb mixes to dip outside of round form (I show one with paprika and cumin based mix and another mixed herb
  • optional–try a smidge of miso and less salt for savory umami-ness

What to do:

  1. Prepare your mini cake tins by lining bottom with a bit of brown parchment paper to ease movement after it is chilled and set20181108_1828338995176687588686455.jpg
  2. Put everything in a strong blender except your herb mixes to dip the round in to decorate and blend up
  3. Pour into saucepan, let boil for a second, reduce to simmer… YOU MUST GENTLE STIR THIS NON STOP FOR 5 MINUTES
  4. Pour promptly into tins/molds
  5. Let set in your refrigerator overnight or 45 minutes
  6. Do you best to gently roll the sides only in your choice of herbs
  7. Enjoy!


20181108_1459023450186803027513305.jpgAs I have weaned myself far and away off refined sugars, my palate has become more prone to desire savory satisfaction, so when a Chef Gustavo from Cancun made this cheese, I had to try my hand at it.  It is a bit different, but not too different and as he told me, it was rather easy to make.!


  • 2 cups of soaked or blanched wild soil almonds (I prefer this over even organic.)
  • 1 large clove of garlic
  • 1 Tablespoon of Hawaiian red salt (or use sea salt or Himalayan)
  • 2 Tablespoon of fresh lemon juice
  • dash of fresh black pepper


  1. soak almonds overnight20181107_0715295053096485032927901.jpg
  2. peel skin off them (save the skins and lightly toast for a fun salad topping!)
  3. put all ingredients into power blender until smooth
  4. use as little water as possible …only enough to facilitate blending
  5. wrap it up in a nut mylk bag or similar over a strainer and let sit overnight to let the flavors marry and the excess liquid to drain
  6. heat oven to 350 degrees
  7. spread mixture into a pan or use a silicone baking pan like I did
  8. bake up to an hour for driest and firmest texture (I like it this way)
  9. let cool and slice up to serve as you wish or eat plain
  10. 20181029_1809262911323544025596063.jpgGustavo likes to drizzle olive oil and sprinkle coriander atop–it’s delicious that way!
  11. What I did at home is put the vegan cheese on top of a raw cracker with red beet hummus to hold it all together… so flavorful!
  12. Enjoy~

Her Great Green Goodness Shake

This shake is as potent and delicious as health-giving shakes go…and the intensity of the vibrant green color of it underscores its nutritive value.20181031_134540140135380534102081.jpg

It can be made to the consistency of soft serve (how I love it,) or as liquid-y as you prefer!  Or, you might want to add more Tocos and ice in a power blender like the Vitamix, put it in the freezer for 30 minutes or so and then scoop it out and add some toppings for a real good-for-you dessert.  I crave this like crazy, so I have it at least every other day as I developed it to meet my detoxing, nutrifying, cytotoxic needs as part of a overall get whole and healed lifestyle.  Adjust it to your liking and amp up the greens in it as you can tolerate and enjoy!

INGREDIENTS: (for about 12 ounce portion… I usually double b/c I always want more as it becomes a superb meal replacement or afternoon pick-me-up!)

  • 3/4 cup mylk (unsweetened,carageenan free non-dairy beverage- I love macadamia)
  • 2-3 Tablespoons nut and/or seed butter (I prefer a mixed version)
  • 1 1/4 cups ice
  • 1 Tablespoon lignan-free flax oil (Barleans or Spectrum brands are great)
  • 1 heaping Tablespoon chia seeds
  • 1 teaspoon to Tablespoon of each: Moringa, Spirulina, Chlorella (go for more!)
  • 1 heaping Tablespoon of Maca (add Ashwaganda if you have it for an option)
  • 1 heaping Tablespoon of Lucuma
  • 1 teaspoon Ceylon Cinnamon
  • 2 Tablespoon Tocos (rice bran powder-makes it smooth and creamy, but not a must)
  • 1 teaspoon (at least) of vanilla extract or vanilla bean paste
  • 1 serving/scoop of your favorite organic green powder for variety (see image below)
  • 1 Tablespoon of monkfruit granules or pinch of stevia to your taste
  • use banana or dates to sweetened if you  must and prefer over the above


Simply blend it all up and make as thick or thin as you would most delight in and sit to enjoy the ultra healing you’re ingesting.  No kidding that it helped me detox from metal toxicity quickly, kept my cravings at bay, kept me satisfied for hours, and gave me a vast spectrum of minerals, protein, and vitamins I needed to recovery from many a health compromise over many years.

I must warn you… once you get this down to where you like it, you might get hooked!

It’s fun to top this with chlorophyll or E3 as I recently did to make this post with hemp and coconut shreds, but do as you please!

20181031_1344577630568153708443409.jpgMuch health and joy to you!

p.s. my other two shake/smoothies in rotation are called Hi-C-me, Cacao-Mente, and Avo-matcha… those will be posted and shared soon, too.

p.p.s… if you make and post this, please tag me on IG! @eatscommunity and @janeparksmith

AND NOW, TO MAKE IT A REAL TREAT FOR YOU AND MAYBE SOMEONE SKEPTICAL ABOUT HOW GREAT AN EXPERIENCE GOOD FOOD CAN BE…MAKE IT INTO SUPERFOOD “ICE CREAM”~ (just put in freezer 30-40 minutes, scoop it out, garnish in a hurry, and serve it up!









Read the notes tied to each image for more information and perspective.




Vegan Veggie Pulp “Burger”

20180905_200407.jpgHard not to ogle a good stack of yummy goodness… this is not just eye-candy, but satisfying for your whole body.  What’s even better? … the fact that this plant-based patty is chock full of fiber from juicing, thereby cutting down food waste and amping up texture and good-for-your-gut goodness!

Prepare to get your hands messy in the making of this and while you’re eating it, especially if you stack it with the homemade hummus, pickles, and avocado top and bottom as the bun… in fact, get your fork and spoon ready, too!

Here we go…


  • 1.5 cup of veggie pulp (usually carrot, celery, some beets, little garlic and other greens)
  • 3/4 cup mushrooms (sauteed after food processing into a chunky, coarse paste)
  • 1/2 cup cooked sprouted brown or black rice
  • (or 3/4 cup cooked beans (black, pinto, white, or mung beans are fantastic!)
  • 1/4 cup finely diced onions (prefer it raw for texture, but sautee, if you prefer)
  • flax egg (2 Tablespoons ground flax mixed in 5 Tablespoons water)
  • 2 Tablespoon coarsely pureed sun-dried tomatoes
  • 2 Tablespoons of nutritional yeast
  • 1 teaspoon of cumin, dried harissa seasonings or paprika
  • salt and pepper to taste
  • coconut aminos…added just a dash, but it’s optional
  • ripe, but not too ripe large avocado to cut in half and use as buns 🙂


After juicing, get your pulp and set in large mixing bowl and get your hopefully, already cooked rice or cook some to use in this and have for later!  If you’re using beans instead, be sure those are ready…soft and mushably mixable as it will be a good binding agent for the patty. (I like how that sounds–mushably mixable. hee hee)

Food process your choice of mushrooms until it becomes like a thick, coarse, but mushy paste and then sautee in olive oil or some veggie broth.

Prepare your flax egg by mixing 2 Tablespoons of ground flax into 5 Tablespoons of water.  It should sit for at least 20 minutes before using.  Be sure to stir it several times to make it an even consistency.

Finely dice 1/2 cup of sweet onion.

Put mushrooms, rice or beans, veggie pulp, pureed sun-dried tomatoes, flax egg, onions, and all the seasonings into the big mixing bowl.  Mix it up, form into balls and slightly flatten by hand into the patty shape you like.

Place on baking rack for a good 45 minutes for 375 degrees until it’s lightly browned on the outside.  Please flip halfway through.  Stack it up and gently stuff your face 🙂 .  (If you pan-fry these, let me know how it turns out! And be sure to freeze some for a healthy meal later!)