QUIETLY NUTS CACAO KETO CUPS – Vegan

  • INGREDIENTS: (STILL BEING TESTED BY JANE.–not final recipe, but still good)
  • 1/4 cup coconut oil
  • 3/4 cup cacao butter
  • 1/2 cup nut butter (almond, cashew, or macadamia)
  • 5 Tablespoon raw cacao powder
  • 1 Tablespoon MCT powder or MCT oil
  • 7 Tablespoons of granulated monkfruit
  • pinch sea salt for mixture
  • 1 teaspoon vanilla extract – no alcohol–can bind up cacao
  • large salt flakes for topping
  • coconut shreds and freeze dried berries for optional decor topping

WHAT TO DO:

  1. In double boiler, melt down cacao butter and coconut oil and when melted together and mixed, then add nut butter and stir until well combined.
  2. Take of heat and stir in sweetener, vanilla extract, MCT option, and fine granules of salt
  3. Pour into molds of choice
  4. Top with coconut shreds, freeze dried berries, or large flakes of salt…and all of them!
  5. Chill for 25 minutes… pop out of molds. Enjoy!
  6. optional–if you want to have a nut butter cup… you can pout the final mixture halfway up mold, then place dollop or nut butter in middle of mold of cup, and then cover the dollop with the final mixture until it levels to the top of the mold. This just takes a bit more time and work, but it’s worthwhile 🙂

LEMONBERRY CAKETTES – Vegan & Keto-friendly

…faded my blues for sure!!! so bright and happy in flavor!

This was one of the first things I made the day before going vegan-keto. I know myself and knew I would need a treat that’s sweet and substantial… this is a perfect treat to bake, freeze, and take anywhere you need to go! Oh…while I love blueberries, they are on the higher side of carbs for ketosis-conscious bakers… Try raspberries for an extra tart cakelette!

  • INGREDIENTS:
  • 1/2 cup coconut flour (if you have tiger nut flour, substitute 1/8 cup of coconut for this for the prebiotic benefits)
  • 1/2 cup golden flax seeds ground
  • 2 Tablespoons granulated sweetener/monkfruit (I used Lakanto)
  • 2 generous Tablespoons of extra virgin olive oil
  • 1 teaspoon baking powder
  • 3/4 cup non-daity mylk of choice (I used flax mylk)
  • 1 large lemon – zest and fresh juice
  • 1 teaspoon vanilla extract
  • 1/3 cup blueberries (raspberries are lower in carbs, fyi.)
  • couple pinches of Himalayan pink salt
  • one smidge pinch of cinnamon
keto coconut cream and powdered monkfruit drizzle with freeze dried raspberries to top

WHAT TO DO

  1. With coconut oil, moisten inside of 6-top silicone standard sized muffin mold (or line tins with paper liners)
  2. In a larger bowl, whisk together lemon zest and juice, your sweetener, olive oil, vanilla extract, and mylk
  3. in a separate bowl, combine flax grounds, coconut flour, tiger nut flour (if you have), baking powder, salt, and cinnamon
  4. Lastly, add blueberries and mix just enough to combine without making total blue mush of the dough! lol.
  5. Stir together both bowls of ingredients into larger bowl, and mix with a big fork quickly so it’s well combined not clumpy
  6. Fill each muffin form evenly to top
  7. Bake for 25-30 minutes depending on your oven. Check with toothpick for doneness.
  8. Take out of oven and let cool in muffin mold for 20 minutes–I often cannot wait that long!!!
  9. It is easier, though to get the muffins out of the mold once they’re cooled completely… There are perks to patience!
blueberries… the higher carb berry, but so good and loaded with fiber!

This GUAC always rocks!

INGREDIENTS:

  • 4 large or 6 small ripe avocados
  • 1 average sized shallot very finely diced
  • 1/4 average sized sweet onion finely diced
  • 1/4 cup fresh cilantro leaves chopped
  • 1 tablespoon Adobe seasoning
  • 1/4-1/3 cup lime juice depending on your taste
  • 1/2 jalapeno finely diced. More per taste. I love spice!
  • optional: chili flakes if you want more color with spice


Use all organic ingredients, if possible! Okay…now…

WHAT TO DO:
Moderately mash up perfectly ripe avocados and then just mix this all the ingredients together and make sure its smooth with some texture. A gooey mash would not be ideal… but some small soft chunks of avocado left for your own tongue and teeth to finish off completely makes it a nice mouthfeel and therefore taste like freshly handmade guac.

Also, cilantro that is local farmers market sourced and fragrant is best!

Spoon it up or chip it up and into your mouth… or just slather on crackers and indulge in this yummy fatty fruit heaven! …um, can you tell I LOOOVE guac? It really does ROCK!

note: The adobo powder I use is from the Simply Organic brand found at most grocers. The ingredients are: sea salt, garlic, onion, black pepper, oregano, bay, and turmeric. If you would rather not use this, just use Himalayan pink salt, dash of onion powder, sneak some turmeric or chili flakes in there…and adjust to taste. Pepper is a per taste preference, so go for it if you want! Oh, and I don’t love tomatoes in my guac… I prefer to just have salsa separately and thoroughly dive into this creamy green treat!

Flax crackers add even more healthy fats!

LOVE MY CACAO MOUSSE Vegan & Keto!

KETO CACAO MOUSSE with topping variations

Before I get into the low-carb version, here is my original share for everyday folks who want to sneak some health into unsuspecting standard American diet eaters… I love and miss this one! Pre-KETO version… yummy, but for when higher-glycemic whole fruits are back on my plate! https://joiedejane.wordpress.com/2015/04/23/raw-dark-chocolate-pudding-for-earth-day/

pre-Keto version with dates

Now, since I am Vegan-Keto for health recovery reasons and need the healthy fats to do their best to reset my brain and body, here comes a version with MCT powder and Lakanto (which has erythritol and extract of luo han guo fruit.)

pre-Keto Version closeup

INGREDIENTS:

=2 large ripe avocados

=1/3 cup coconut milk (or unsweetened nut mylk of choice/not rice. I love the combo of coconut cream and almond mylk)

=6 tablespoons unsweetened raw cacao powder (more if you’re need it dark, dark… or less if you like it bit less noir! Use carob powder if you cannot have chocolate.

=4-tablespoon of Lakanto sweetener and, if you need, add Lakanto monkfruit liquid drops to your taste as you blend

=1 Tablespoon vanilla extract… and teaspoon of vanilla beans, if you have it

=1 scant teaspoon of cinnamon

=2 heavy dashes Himalayan pink salt

=MCT oil few drops or one teaspoon or MCT powder

=optional 1 Tablespoon of cold brew coffee (I don’t usually have coffee, but enjoy if you do~)

Fresh out of the processor

WHAT TO DO: Just use a strong food processor or high-powdered blender and taste as you go… 🙂 It will be potent, but so good with a side of berries 🙂

It does give you a nice afternoon energy lift!

A Woman’s Knowing

International Women’s Day causes me to think on all the ways I am WOMAN! (not necessarily roaring…but steadied, redemptive, and sure.) Even with all the struggles in the workplace, to gender/role expectations in relationships, to anatomical matters that come with the doubleX chromosome, I am truly glad to be fully female. Moments of wondering what it would be like to be otherwise flees away quickly when I think upon the wonders of womanhood.

I have loved beautiful dresses and gowns–always have thanks to my mom and dad to worked their immigrant bottoms off so that I would not be in want for the simple or extra things. Thanks to my parents, I remember what it felt like to feel like a princess, beloved and prayed for, yet be able to understand at a young age how weighty the responsibility is for a woman to keep a family together with our intuitive, giving nature and strength to humbly and ferociously protect and sacrifice. As a grown woman who still loves dresses, (but not dressing up as much!), a wife, as well as a mom to pups, I have most recently been extra grateful for what I do not know.

Through the rigors of innumerable conviction-testing unexpecteds in life, I am learning how valuable it is to have a grip on what is just beyond my reach...to cultivate the warrior woman with a war-ready stance balanced by the unshakable quiet confidence that comes from many, many hard-won skirmishes and battles. I face each steep wall, treacherous mountain, darkest depths, and bleak outlooks with a certain levity (on an increasing number days now!) Certainly this, whatever it may be, cannot fell me–have you seen the triumphs in my fresh-worn path?!

Mistake me not, I truly grieve and mourn and rage in our world’s plethora of wounds, hurts, injustices… and most profoundly in the space where the dearth of forgiveness for others and for myself hollows out humanity’s soul the most. In life, there are times one must stand very solo. But I can stay in a progressive process from faith, to hope, to a radically transformative love because of all I have come to know –more of who I AM in my maker Abba YHWH. Only my God in Christ knows me all the more richly than I can appreciate…able to call me up to the wonders I know not yet within me by His majestic design. Sweet mysteries…

With Him, I know I can walk ever forward, head high with eyes on horizons I trust will always be replete with unimaginable satisfactions and boundless joys.

Jesus loves me. This I know. And that is enough for me.

For those asking for how I overcame cancer and the injury that gave rise to it, find my wellness journeys (coming soon) at https://joiedejane.wordpress.com/ , and @janeparksmith on IG, twitter, and FB. I have realized there is artistry in natural healing, walking in faith, and how I get to choose life in each and every way, everyday. I AM WOMAN. BLESSED. BELOVED. FEROCIOUS. #artistslife indeed! Thank you!

MAC DADDY KETO FAT BOMBS

Mac Fatty cups… aka fat bombs for those in the Keto flow… These taste like a tropical vanilla white chocolate with macadamias…  unique taste for a fat bomb 😉

INGREDIENTS:

  • 1 cup coconut manna
  • 1 Tablespoon coconut oil
  • 2 Tablespoon Monkfruit/Erythritol powder (I used Lakanto)
  • dashes of Himalayan pink salt
  • 1/3 cup whole macadamia nuts (2 per little cup)
  • 1 teaspoon vanilla extract
  • 1 teaspoon vanilla beans
  • 1 Tablespoon MCT oil
  • Coarse salt and hemp seeds for sprinkling on top

WHAT TO DO:

  • 1- melt coconut manna in double boiler
  • 2-add all ingredients except coarse salt and hemp seeds and gently mix well
  • 3-pour into molds, add two macadamias to each, and sprinkle with salt and hemp seeds
  • 4-place in freezer for 20 minutes, devour one, and store rest in fridge.

love these little silicone molds!

Facing naked truths

Deeply grateful

Who else would know I needed this today?! Who else but a bestie who has walked with me the last decade of life with her eyes and heart wide open. This bestie dug in and quietly stood by me through so much, including health restorative challenges and even lovingly foresaw how fatigued on every front I would be whether or not I attained my goal at my recent #Hope4cancer followup visit. How am I so fortunate to be encompassed by such powerful compassion?!

While I am truly triumphant in subduing cancer my way and naturally, it has taken much more and much longer than my A-type personality initially predicted or preferred. So, I also am grateful for the humbling maturation and growth that I needed to allow to root before my freedom could nestle in.

I needed this time back in LA to rest, breathe, collect my thoughts and refocus in order to muster up my warring ways to next take down the root cause that made cancer find place in my wounded neuroendocrine systems. And on this front, I am assured the mountaintop draws near… and I look forward to emerging from the new morning mist as the jubilant Jane I was nicknamed in years past.

I learned that receiving love and tender gifts of thoughtfulness is a beautiful part of the circle of life. For me, it’s not adapt or die, but adapt to thrive!

Thank you for every dear one who has touched me with their faith, love, resources, and authentic humanity…letting me hurt and helping me up again to face down every foe. YOU KNOW WHO YOU ARE.

I love you. Truly.