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Maple Coconut Bars

photo by recipe author

Servings: 8-12
Preparation Time: 15 minutes

2 cups organic shredded coconut
1 cup coconut oil
1/2 teaspoon vanilla extract
dash of salt
2 tablespoons maple syrup

Combine the shredded coconut and the coconut oil in a sauce pan and melt the oil over low heat. Stir often.

When the coconut oil has melted, add vanilla, salt, and maple syrup. Stir ingredients together until the shredded coconut has re-hydrated a little bit with some of the oil. This might take about 5 minutes.

Once the ingredients are well combined, pour the mixture into a 3 cup glass dish. Using a spatula, press the mixture down until it is firmly packed. Stick in the fridge for at least one hour.

Using a sharp knife that has been run under warm water, cut into bars or cubes of any size. If the bars are difficult to remove, place the bottom of the dish in a shallow pan of hot water for a minute to loosen them.

Recipe submitted by Jessica, Denver, CO

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Creamy Fall Oats

photo by recipe author

Servings: 2
Preparation Time: 10 – 12 minutes

1/3 cup rolled oats
1 2/3 cups water
1/4 cup pumpkin puree
1 tablespoon coconut oil
1 tablespoon honey
1 apple
Dash of cinnamon

Mix the oats and water in a medium saucepan over high heat. Cover. Bring to a boil, and then reduce heat to simmer and cook oats for 5 or 6 minutes. Remove from heat and let sit for another 3 or 4 minutes.

Remove lid and stir in pumpkin, coconut oil, and honey. Spoon oats into serving bowls.

Cut apple into small chunks and divide between 2 bowls of oats and then sprinkle each with cinnamon.

Recipe submitted by Elle, Victoria

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Creamy Coconut Pumpkin Fudge (Dairy Free)

Creamy Coconut Pumpkin Fudge

photo by recipe author

Servings: 30 1-inch squares
Preparation Time: 5 minutes

1 cup coconut cream concentrate
3/4 cup pumpkin puree
1/4 – 1/3 cup honey or maple syrup
1/2 teaspoon cinnamon
1/8 teaspoon allspice
1/2 teaspoon vanilla extract
Pinch of salt

In a small saucepan, heat coconut cream concentrate and pumpkin puree over low-medium heat. When the coconut cream concentrate is melted, lower the heat and add honey or maple syrup, spices, vanilla extract and salt. Mix well.

Pour pumpkin mixture into a well-greased bread loaf pan. Cover with parchment paper and refrigerate overnight or freeze for 1-2 hours. Cut fudge while cold and serve immediately.

Recipe submitted by Tiffany, Junction City, OR

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Strawberry Lemon Coconut Smoothie

photo by recipe author

A quick, delicious and nutritious breakfast or afternoon snack that feels like an indulgent treat, but is completely nourishing and, through the eggs and coconut oil, provides long lasting energy and satisfaction! 🙂

Servings: 2
Preparation Time: 5 minutes

1 1/2 cups organic raw milk, plain kefir or milk of choice
1-3 soy-free organic eggs
1 tablespoon raw honey
1-3 tablespoons coconut oil (melted)
1-2 cups organic frozen strawberries (depending on desired consistency)
1/2 teaspoon organic pure vanilla extract
1/4 teaspoon organic lemon oil flavoring
dash salt

Thoroughly blend first four ingredients, add final four ingredients and blend until smooth. Enjoy immediately.

Recipe submitted by Lydia, Salem, VA

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Healthy Grain Free Zucchini Crackers

photo by recipe author

Servings: 25-30 Crackers
Preparation Time: 45 minutes

1/2 cup grated zucchini
2 eggs
3 tablespoons coconut oil
2 tablespoons coconut flour
2 tablespoons blanched almond meal/flour*
1/4 teaspoon salt
1/2 teaspoon baking soda

Preheat oven to 350 degrees.

Process all ingredients together in food processor or blender until batter is smooth. Spread batter 1/4 inch thick on a parchment paper lined cookie sheet.

Bake crackers for 15 minutes. Cut crackers into small squares and return to oven. Bake another 15-20 minutes. The crackers on the edges will finish baking first. Remove the outer crackers and continue to bake until all the crackers are crispy. Sprinkle crackers with sea salt and serve.

*To make your own almond meal/flour, grind almonds just until a moist meal consistency is reached. Be careful not to over-blend.

Recipe submitted by Tiffany, Junction City, OR

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Stuffed Acorn Squash

photo by recipe author

Servings: 4
Preparation Time: 20 minutes

2 acorn squash
3 tablespoons coconut oil
salt and pepper
1/2 teaspoon cinnamon
1 lb. sweet Italian sausage (remove the casing)
1/2 red onion
1 celery rib
2 cloves garlic
2 apples, chopped
1 egg, beaten
1/2 cup shredded coconut

1. Pre heat oven to 400. Cut squash in half, length-wise and scoop out the seeds.

2. Melt one tablespoon of coconut oil and brush insides of squash with oil. Sprinkle with salt, pepper and cinnamon to taste. Roast for 60 minutes.

3. While squash is roasting, melt remaining coconut oil in a pan over medium heat and brown the sausage. Remove sausage from pan and let cool in a mixing bowl. Leave the fat in the pan.

4. Finely dice the onion, celery and garlic and sauté over medium heat for a few minutes– until they are softened. Add some salt and pepper. Then add the chopped apples and sauté for a couple more minutes.

5. Remove from heat and add to the mixing bowl with the sausage. Allow to cool.

6. When sausage and vegetable mixture are cool enough to handle, add egg and shredded coconut. Mix with clean hands until well combined.

7. After an hour, remove squash from the oven. Divide the stuffing among the 4 halves– the stuffing should be mounded– and bake for another 20 minutes.

Recipe submitted by Leslie, Amsterdam, NY

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Chicken Broth

Chicken broth is super simple to make. You throw everything into a pot of water and simmer simmer simmer simmer and….simmer. The video will show you how.

Experimenting with different herbs and spices is allowed. Be my guest. Turning the stove to high and walking away from the pot for a long time is not. Don’t do it. (Meaning: the broth may decide to overflow and create a lovely mess on your kitchen floor).

The special thing about Tropical Traditions’ chicken bones is, it’ll give you a chicken broth unlike any other. The chickens are raised on cocofeed, and have absolutely no soy in their diet. Not only that, but the bones make a superb broth (or stock, if you decided to try that instead). When you cool it off, it turns into a thick gelatin. That’s the mark of a very, very good, high quality broth/stock.

Another plus: you can reuse the bones twice. Yes! Twice! Just discard the veggies and stuff (just pour it all through a strainer) and reuse only the bones and follow the recipe as is again.

Have fun!

Chicken Broth

Chicken Broth Recipe

Prepared by Marianita Shilhavy, Photo by Jeremiah Shilhavy

Preparation Time: 5 minutes
Servings: approximately 2 1/2 quarts broth

1 package chicken bones
4 cloves garlic, peeled and crushed
1 medium onion, peeled and quartered
3 stalks celery, cut into pieces
2 medium size carrots, cut into pieces
6 whole peppercorn or 2 long peppercorns
1 sprig fresh rosemary
1/2 teaspoon thyme
1 teaspoon salt
3 quarts water

Place all the ingredients in a large soup kettle and bring to a boil. Reduce heat and simmer for about 3 hours.

Cool and strain broth, discarding the seasoning and vegetables.

Store the broth in a glass container, put in the refrigerator till it is ready for use.

Note: You can reuse the chicken bones a second time after discarding the vegetables. Follow recipe as usual for the second batch.

Recipe courtesy Marianita Shilhavy

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Gluten Free Chicken Fingers

photo by recipe author

Servings: 4
Preparation Time: easy prep 5 minutes

4 boneless skinless chicken breasts, sliced length wise into chicken fingers
2-3 egg whites, beaten
3/4 cup parmesan cheese
1/4 cup coconut flour
1/4 teaspoon salt
pinch of pepper
coconut oil for frying

Pour 1-2 inches of coconut oil into skillet. Heat skillet to 350 degrees.

Pat chicken dry with paper towel.

Mix parmesan cheese, coconut flour, salt & pepper together in a medium bowl.

Dip chicken fingers into beaten egg whites. Then place them in the coconut flour mixture. Make sure to coat the chicken fingers well.

When the oil is heated to 375 degrees, add one chicken finger to oil to test. The chicken finger should fry for 4-6 minutes to completely cook. Adjust heat if needed and continue to fry the rest of the chicken fingers 3 to 4 at a time. Turn chicken fingers half way through cooking.

Place fried chicken fingers on a paper towel lined plate after frying. Keep warm in 200 degree oven until ready to serve.

Recipe submitted by Tiffany, Junction City, OR

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