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Food Friday: Apple Crisp

It’s getting cold and that means some mornings we want more than just our fresh juice or green smoothies. We want warm belly. One of our favorites is Apple Crisp. I say this recipe makes 4-6 servings; we double it for our family of 7-8. But that’s for eating it by itself for breakfast, not as a dessert after supper, which you also could do. Recipe from Good for You-Naturally!™ Weekly Menu & Recipes ~ Level 1 – over 60 recipes and complete menu for transitioning to whole foods that are Good for You-Naturally!™

Apple Crisp

  • ⅓ cup Raw Coconut Oil or Organic Butter
  • ¼ cup Raw Honey
  • ⅓ cup fresh-ground Whole Wheat Flour OR **fresh ground Oat Flour
  • 1 cup rolled Oats
  • ½ teaspoon ground Cinnamon
  • 2 – 2 1/2 cups Apples, cored and sliced (about 1/4” thick) (or other fruit)

Cream Coconut Oil and Honey Lightly cut in Flour, Oats and Cinnamon (with fork – or mix with hands) Spread Apples evenly over bottom of 2 qt. rectangle baking pan (about 7×11) or square cake pan Crumble Topping over Apples Bake at 350° for 25-35 min. until Apples are tender.


Tip! Oat Flour is simple to make with Rolled Oats. Just toss Oats into the blender and blend until flour.

Tip! Double or Triple this recipe will fit in a 9X13 pan.

Tip! Make very cute individual servings, by dividing ingredients out into 1/2 pint, wide mouth canning jars to bake and serve.

Bon Appétit!


Decadent 3 Layer “Raw” Brownies

I just made the yummiest “death by chocolate” type, 3 Layer brownies. The base layer is brownie. The middle layer is a cream (almost mousse like) with peppermint. The top is ganache.  I adapted a recipe I found online. Oh, and it’s a “raw food” recipe – no baking – and Good for You-Naturally!™

It’s close enough to Friday to make this a Friday Food post, especially since so many have asked for the recipe. So here goes….

Decadent 3 Layer “Raw” Brownies

Brownie Layer

  • 3/4+ cup raw almond flour* (see below)
  • 1/2 cup raw cacao powder
  • pinch nutmeg
  • very small pinch unrefined salt

Mix together. Add:

  • 1/4 pure maple syrup
  • 1/4 tsp. pure vanilla extract (mine’s homemade)
  • approx. 2 Tbl. pure water

In food processor, add maple syrup and extract to dry ingredients, process. Gradually add water to get just wet enough to be all mixed and hold together – brownie consistency. Press into small pyrex rectangle pan.

(This is a bit different than my regular bRAWnie recipe, which would also work as a base – but the maple syrup in these is yum.)

Cream Layer

(This makes twice as much as needed for this small pan. But my food processor wouldn’t do the half-size recipe. I left half of this cashew cream without the cacao in it for another use.)

  • 1/4 cup fresh coconut milk (blend coconut meat with coconut water)
  • 2 Tbl coconut butter (Artisana brand is what I have)
  • 1 cup raw cashews, soaked
  • approx. 20-25 drops Sweet Leaf stevia drops (plain or peppermint) and
  • 4-6 drops doTerra Peppermint Essential Oil  (whatever to get the right sweetness and as pepperminty as you like – since this was my first time making this, I used a combination of these trying to get just the right mix. Next time I’ll get more precise.)
  • 2 Tbl. raw cacao powder

Process until smooth and creamy. Spread about 1/2 on top of brownies and refrigerate to set.

Ganache Topping

    • 1/2 cup pure maple syrup
    • 1/2 cup + 1-2 Tbl. raw cacao powder (told you this was death by chocolate!) 🙂
    • 2-3 Tbl. raw extra virgin coconut oil
    • 1/2 tsp pure vanilla extract
    • 1 Tbl  coconut butter

(Again I had to do a bit of adjusting, by adding a bit more cacao and the coconut butter to get a thicker consistency. You want a soft creamy spreadable texture. Not as stiff as frosting, but not runny.)

Process till soft and creamy. Spread on top and return to refrigerator.

(This Ganache would make a scrumptious fudge topping for ice cream, or frosting for cupcakes, or just eat it with a spoon.) 🙂

You could also double the brownie recipe, and omit the cream layer for a plain “frosted” brownie.

Mm-mm good.

* Almond flour – Get 2 for the price of one. I make almond flour from the pulp leftover from making almond milk. (Almond milk instructions in Good for You Naturally!™ Weekly Menu & Recipes – Level 1.) Dehydrate almond pulp till dry, then blend/process into flour.

Friday Food – Crunchy Granola

fridayfood2.jpgAs per request, here is my favorite granola recipe. Get this and over 60 other Good for You-Naturally!™ family-friendly, easy to make, budget conscious recipes in Good for You-Naturally! Weekly Menu & Recipes – Level 1. See demos of many of these recipes – and TASTE them too, at the Good for You-Naturally!™ Seminar LIVE!


Good for You-Naturally!™ Maple-Almond Granola

  • 1 cup pitted Dates
  • 1/2 cup Purified Water
  • 1/4 cup Real Maple Syrup
  • 1/4 cup Raw Coconut Oil
  • 1 tsp. pure Maple Flavoring (or organic Vanilla)
  • 1 tsp. ground Cinnamon
  • 1 cup Raw Almonds
  • 8 cups Rolled Oats
  • 1/2 cups dried, shredded Coconut

granola• Blend (or process in food processor) Dates, Water, Maple Syrup and Coconut Oil until smooth. (Add a little more water if you need to, to keep it blending. Medjool Dates will blend creamier than drier dates, like Deglet Noors.) Stop and scrape down the sides as needed. (Food Processor actually works better if you have one. But, add the water a little at a time, or it may splash out at the beginning.)

• Chop Almonds. (If you have a food processor, you can add them to your Date mix, after processing it, and process again until nuts are small chunks.)

• Blend or mix in Maple Flavoring/Vanilla and Almonds.

• Stir Oats and Coconut together in a large bowl.

• Mix Date mix into Oats and Coconut, with hands is easiest.

• Crumble onto solid sheets for dehydrator (or cookie sheets if you don’t have a dehydrator).

• Dehydrate at 105-110° overnight (or so, until dry) for raw granola. If you don’t have a dehydrator, dry in oven at lowest temperature, 45 min. to a couple hours, until dry. (This will depend on what your oven’s lowest temp is.) Stirring every 10-15 minutes.

• Cool and break into clumps.

• Store in air tight container.

• Serve with Raw Almond or Goatʼs Milk

 This is just one of the over 60 Recipes in Good for You-Naturally! Weekly Menu & Recipes ~ Level 1, a family-friendly menu plan and recipes to help you gently transition to a lifestyle of eating for your health. It also includes and shopping guide for real foods and so much more!



Friday Food – Maple Oatmeal-Raisin Cookies

These super yummy cookies are considered “raw”. They are dehydrated at low temp, rather than baked, to retain all their nutrition goodness.

If you follow a high raw lifestyle of eating, or if you just want to increase your intake of yummy Good for You-Naturally! foods for better health, give them a try.

Lisa’s (Raw) Maple Oatmeal-Raisin Cookies

2 cups whole oat groats (organic)
3/4 cup pure maple syrup (organic)
2 Tbl. raw EV Coconut Oil (organic) (melted or not)
1 tsp. ground cinnamon
1/4 tsp. ground nutmeg, optional
1/4 tsp. ground allspice, optional
1 cap/tsp. vanilla
1 cup organic raisins
1/2 cup chopped raw walnuts, optional (organic)


  • Soak oat groats in more than double the amount of pure water (4+ cups), overnight.
  • Drain well.
  • Process oat groats and maple syrup in food processor (or Blend in blender) until semi-smooth.
  • Mix in coconut oil, spices, vanilla and raisins (and nuts.)
  • Drop by spoonful on dehydrator solid tray and flatten.
  • Dehydrate overnight at 105°.
  • Turn over onto mesh screen and dry a few more hours until desired chewiness.

These are awesome cookies that taste like “regular” oatmeal raisin cookies (and look like them too, just not “browned”.)

You can use raw honey or pitted soft dates (or raw agave nectar), if you prefer, but the maple syrup gives a GREAT taste to these.

I usually add just cinnamon to my oatmeal cookies, but these other spices added a bit different flavor that is good too.

If you don’t have a dehydrator yet, click here to see what to look for when buying a dehydrator and the ones we recommend.

from my Good for You-Naturally! for Life online course



Friday Food – Granola

Nuts. Flakes. And Fruits. Granola is known as the “health food”. But beyond that granola can be a great Good for You-Naturally!™ food for our health. It is super simple to make, and has endless variations – according to your tastes or what you have on hand.

Granola begins with grains – traditionally flakes, that is rolled oats, but more healthy is soaked/sprouted and dried oat groats or buckwheat. Soaking releases enzymes inhibitors that are in the grain to keep it dormant, (from sprouting,) to preserve it. Soaking will once again awaken it to life, and our health, providing better digestibility. If you prefer, you can leave the grains out and use nuts and seeds only.

Nuts and seeds are the next key ingredient. We stick to raw ones, for their health and life giving factors. Ideally, these should be soaked and dried too, to release the enzyme inhibitors. If you have tree nut allergies, leave those out and just include seeds that you are able to tolerate.

Sweetener and fat are the next ingredients. These can also help hold the granola together, and are both somewhat optional. Dates are a great natural sweetener that also help bind the other ingredients together for a crunchier/chunkier granola. Raw honey and pure maple syrup are other good options, if you use them. Raw coconut oil is our good fat of choice. Of course, the nuts and seeds also provide good fats. Flax seed is a great seed to include that also provides good fat and acts as a binder. While adding these liquid ingredients, you may add a bit of water too.

Seasonings are our next ingredients. Any of your baking spices may be appropriate, such as cinnamon, nutmeg, allspice, even ginger if you really like it. I also like to add real vanilla and/or maple flavors.

Finally we get to that third category, fruits. I’m listing them last, because all the other ingredients are mixed together and dried or baked before adding dried fruits. Dried coconut shreds are a staple in our granola. Raisins, dried apples, apricots, or most kinds of dried cherries or berries – strawberries, cranberries, blueberries, raspberries, etc. –  can be added. You could also add fresh apple bits, or even a bit of applesauce as a binder, before dehydrating/baking.

OK, I’ve said it twice, dehydrating or baking. We recommend dehydrating, at low temperatures, for retention of nutrients. If we’re going to make a good healthy food, we want to keep as many of the nutrients as we can intact. Cooking destroys far more nutrients than dehydrating at low temps does.

That’s it. Mix it together and dehydrate it at about 105°-110°, until dry. Store in an air right container. Preferably glass.

What about proportions. Use what you like. there is no right way. But below are some proportions we like – and in parenthesis one of our fave mixtures. All amounts are approximate. This one is more traditional and uses the more common rolled grains, which are steamed, not completely raw, but still a good whole grain.

Lisa’s Good for You-Naturally!™ Granola

7 cups flakes (rolled oats 5 c., rolled barley 1 c., rolled rye 1 c.)

1-1.5  cup raw nuts and seeds – any combination you like (1 c. almonds, 1/4 c. sunflower seeds, 1/4 c. sesame seeds)

1/2 – 3/4 cup sweetener/water  (1/3 c. maple syrup, 1/3 c. water)

1/4 c. fat/oil (raw coconut oil)

1/4+ c. ground flax seed (These are full of really good fats that we are all so lacking, always add them.)

1-2 tsp. spice (1.5 tsp. cinnamon)

1-2 tsp. flavoring (1 tsp. vanilla, 1 tsp. pure maple flavoring)

Mix all together and dehydrate. When dry mix in:

1+ c. chopped dried fruits (1/2 c. coconut, 1/2+ c. raisins, dried apples or strawberries.)

Store in air tight container.

Serve with milk, or in/on yogurt, or just by the handful!



Friday Food ~ Caramel Apples

Good for You-Naturally!™ Caramel Apples

‘Tis the season. Apples and pumpkins are 2 of my favorite fall crops. Raw pumpkin is yet to be tried here, but we love Good for You-Naturally!™ Pumpkin Bars, Pumpkin Muffins, and of course, Pumpkin Pie.

When it comes to apples, we never run out of ways to serve them – from fresh apple juice to apple crisp, and of course, apple pie. For a very special treat, there’s Caramel Apples. Very special, but still very Good for You-Naturally!

Good for You-Naturally!™ Caramel Dip
for Apples and other Sweet Treats

  • 10 fat and juicy, organic medjool dates

Soak in distilled/purified water to cover. (At least 1/2 – 1 hour.)
Drain – but save soak water.
Add to dates:

  • 1-2 Tbl. soak water
  • 2 Tbl. raw, organic extra virgin coconut oil
  • 2 Tbl. raw honey [or real maple syrup]
  • 1/2 – 1 tsp. pure real vanilla flavoring

Blend all in a food processor (or high performance blender) until smooth. Add enough soak water to make it nice and creamy.

Serve with crisp organic apple slices.


GOCO Salve

OK, this is really called GOOT* but in my book/house it is GOCO and it is good for what ails you. It has all the great health benefits of its ingredients – garlic, olive oil and VCO (organic extra virgin coconut oil). It is anti-infective, anti-viral, anti-parasitic, anti-fungal, anti-all those bad microbial things. 🙂


GOCO Salve - good for what ails you

GOCO Salve – good for what ails you

Basically it is equal amounts of the 3 ingredients, blended together in your blender/food processor. Rub it on chests, feet, sinuses, in noses, in ears. Great for colds, flu, athlete’s feet,  – “whatever ails you”!


The recipe is 3 Tbl. of each. Melt your VCO. Blend your garlic with the oils – blend it up good. Put it in a jar.


Here’s how I did it:

GOCO Salve

Measure 3 Tbl. VCO into a small glass jar with a wide mouth. (Thanks Angie for the baby food jars! They are coming in handy.)

Pour very hot water into a small bowl. Set jar of VCO in the bowl of hot water to melt the VCO. NEVER microwave VCO.

Mince fresh garlic with garlic mincer/press. It’ll take approx. 3-4 heads to get 3 Tbl. I got about 1 Tbl. per head of garlic.

Put melted VCO, minced garlic, and 3 Tbl. olive oil into food processor (or blender.) (3 ingredients, 3 Tbl. each – easy to remember recipe!) Process until garlic is very fine, and mixed in.

Pour into small jar. Cap.

Let set out on the counter for a few hours – to really infuse those oils with the garlic. I then refrigerated it (as I think you’re suppose to). But I keep it out of the fridge when actively using it – fridge makes it TOO hard, IMO.


More info at Jacque’s website, where I got the original recipe. [website no longer available] We’ve used fresh garlic, and garlic/olive oil for years, but are new to the addition of VCO and its great health benefits added to these. I’m glad to have this, but not hoping we get to try it out soon.

*Note: I haven’t figured out why it is called GOOT – Garlic, (Olive) Oil, (VC) Oil, ?? What am I missing here? Thus my name GOCO = Garlic – Olive – Coconut Oil.

Carmel Corn – Friday Food

fridayfood2.jpgAnother snack recipe this week. This is a Good for You-Naturally!™ Carmel Corn that you can also make popcorn balls out of.

Pop 1/2 c. popping corn. (Stove or air popper, plain popcorn, not micro-wave.) Put in large bowl, and set aside while you make the carmel.

Bring to a boil (on the stove):

1/2 cup raw, organic coconut oil or real, unsalted organic butter

3/4 c. raw honey

Boil 5-6 minutes (until soft ball stage, if you have a candy thermometer).

Take off heat stir in 1/2 tsp. baking soda.

Stir real well. It will foam up and change color. Pour over popped corn and stir well to coat evenly.

Spread out in jelly roll pan (I use large stoneware bar pan).

Bake at 250-275° for somewhere around 15-20 minutes stirring every (approx.) 5 minutes.

Stir as it cools, or form into balls as soon as it is cool enough to handle but still warm enough to stick together.

Yum, Yum! Sweet treat that’s still Good for You-Naturally!™. Just one of the many snacks you’ll find in Good for You-Naturally!™ Simply Snacks recipe book.

Crazy Cake – Friday Food

fridayfood2.jpgThis is a very moist – no frosting needed – Good for You-Naturally!™ cake that can be made for a quick dessert or snack. It has many variations (see Good for You-Naturally!™ Simply Snacks recipe book). Today I’m sharing the one we had this week.


Lisa’s Good for You-Naturally!™ Oatmeal Spice Crazy Cake

  • 1 c. fresh ground, organic whole wheat pastry flour (you can use regular whole wheat – and sift out the bran, if you want, or leave it in)
  • 1 c. organic rolled oats
  • 1 1/2 tsp. baking soda
  • 1/2 tsp. baking powder (non-aluminum, such as Rumford’s)
  • 1 tsp. organic ground cinnamon
  • 1/2 tsp. organic ground nutmeg
  • 1/2 tsp. organic ground allspice

Mix together well in an 8-9″ square or round stainless steel or glass cake pan.

Make a depression in the center of these dry ingredients, and pour in:

  • 1 cup hot purified water
  • 1/3 cup raw, organic coconut oil (melt it in the hot water first)
  • 1/3 cup raw honey
  • 1 tsp. raw organic apple cider vinegar

Mix these liquid ingredients all together well (in the depression you made) before combining with the dry ingredients. (Of course, you can dirty up a mixing bowl instead if you want.)

Mix liquid and dry ingredients together well. Be sure to get all dry ingredients from sides and bottom of pan, and consistency is even throughout.

Bake at 350° for approx. 25-30 minutes.

“O taste and see that the Lord is good.”

Friday Food – Cinnamon Rolls

fridayfood2.jpgGood morning! Mmm – to wake to fresh cinnamon rolls. Well, I’m not today. Off to a homeschool museum day, so quickly to the point today. [Post updated 3/30/09]

Lisa’s Honey Cinnamon Rolls

2 c. hot purified water (steaming not boiling)

1/3 c. raw organic coconut oil

1/3 c. raw honey

1 tsp. unrefined salt (Real®, himilayan, or celtic)

Put above into your mixing bowl.


approx. 4 c. freshly milled, organic hard white wheat flour

1 slightly rounded Tbl. SAF yeast (instant) (on top of your flour)

Mix and knead, adding enough flour to make a soft dough. (That is, add flour until it cleans the side of your bowl in a Bosch, knead in Bosch for approx. 5-6 minutes.)

Prepare “Carmel Topping” (above recipe makes 2 pans of Cinnamon Rolls – so prepare 2 pans as below.)

For each pan, Melt:

1/3 c. unsalted butter (organic, if you can)

1/3 c. raw honey

(Can use 1/2 c. each for a stickier, sticky bun.)

1 tsp. blackstrap molasses (can use 1 Tbl. unsulfured light molasses)

Stir together well.

Pour into 9×13″ pan, and distribute evenly across the bottom.

“Grease” your working surface, we use liquid lecithin /olive oil (see below).

Divide dough in half, and prepare each half as follows.

Roll out  on your greased surface, into a rectangle, approx. 1/4″ thick. Spread (smear) dough evenly with approx. 1/3 c. soft butter. Pour over that, and evenly distribute, 1/3 c. raw honey (you can also substitute 1/2 c. sucanat, if you wish). Sprinkle well with non-irratiated, organic ground cinnamon. Roll up (like a jelly roll,) slice into 12 equal slices. Place cut side down in your prepared pan.

Cover with a flour sack towel. Let rise until doubled (nice and puffy.) Preheat oven to 350°. Bake approx. 20 minutes.

Notes: Start milling wheat, while water is heating and you’re measuring first ingredients.

You can use milk substitute to replace water, if you desire.

Our “greasing” recipe: 1/3 c. liquid lecithin, 1 c. olive oil, mixed well. Store in a covered container. Use to grease pans and surfaces for dough handling.