happy eats healthy

being healthy is finally delicious!

 

Healthy Chicago Cooking Classes

coconut

strawberry coconut fudge {v, gf}

I got strawberry hijacked! My search bar kept showing me strawberries all day. It’s ok though, because it prompted me to make this Strawberry Coconut Fudge.

The base is creamed coconut, which is essentially coconut butter, the dried pulp of the coconut ground into a paste. You could make your own coconut butter by blending coconut flakes in a food processor for about 15 minutes. Patience 🙂

Back to the berries- frozen berries work great because they release more juices as they defrost but fresh work fine too, they just require a little more hand strength to smash.

Strawberries are a sure sign of spring and this Strawberry Coconut Fudge is the perfect indulgence.
Happy Eating,
~Monique

Strawberry Coconut Fudge

1 box Let’s Do Creamed Coconut or 1 cup coconut butter
1 heaping tbls lemon zest
1 heaping cup sliced fresh strawberries, or 1/2 cup frozen, defrosted berries
2 tbls maple syrup or honey
Pinch salt
Dash vanilla

  1. Place the strawberries, lemon zest, salt, vanilla and maple syrup in a small pan and mash the berries as much as you can.
  2. Add the coconut butter to the pan and warm only enough to melt the coconut butter.
  3. Use and immersion blender to blend everything together OR continue to mash the berries really well with the back of a fork.
  4. Pour into a small, parchment-lined pan (5×5-ish size).
  5. Freeze for a minimum of 2 hours. Slice and enjoy. Keep the slices in the freezer so you can just grab a square.

Coconut, White Bean and Kale Stew {gf, v}

Soup season is upon us; the time to simmer is now!

This delightful soup is filling, without making you feel overfull. It’s creamy but not too thick. It’s refreshing and uncomplicated. Make it calm or spicy by adding more ginger and jalapeno. Replace some of the broth with more full-fat coconut milk for a thicker, creamier broth. Make it yours!!

Stay warm and happy slurping,
Monique

Coconut White Bean and Kale Stew

2 tbls coconut oil
1 yellow onion, diced
~jalapeño pepper, minced (1/2 or the whole thing, depending on your desired spice level)
3 garlic cloves, thinly sliced or minced
2 tbls ginger, minced
1 tbls tomato paste
1 1/2 tsp ground cumin
1 tsp ground coriander
1/2 tsp ground turmeric
1 tsp salt ~or to taste
Couple turns of black pepper
3 cups veggie broth or water
1 cup full-fat coconut milk
1 sweet potato, quartered lengthwise and then sliced
1 can cannellini beans, rinsed
2 handfuls kale
Juice of one lemon

Melt the coconut oil. Saute the onions on low heat for about 5 minutes. Before they turn translucent add the garlic, ginger and jalapeno and stir well. Add in the tomato paste and spices, saute for 1 minute.

Quickly deglaze the pan with 1/2 cup of water. Add in the remaining broth, coconut milk and sweet potatoes. Softly simmer for 10 minutes to soften the sweet potatoes; they should still have texture to them rather than be too soft. Add in the kale and beans, continue to simmer for 5 minutes to wilt the kale and then turn off the heat. Taste and adjust salt.

Add a little lemon juice to each bowl rather than the pot (in case you have left overs, the lemon will become too acidic.)

Chamomile Lavender Moon Milk {gf, v}

If sleep escapes you.
If you feel ramped up at the end of the day.
If you need a little extra help winding down.

Chamomile Lavender Moon Milk might just be the thing you need. Studies show that warm milk actually helps you sleep better. Then we add in extras, like chamomile and lavender for extra relaxation.

Mix it up and let the relaxation begin. Remember to snap a photo and tag @happyeatshealthy on IG or FB.
Happy Eating,
~Monique

Chamomile Lavender Moon Milk

1 cup water
1 cup coconut milk, full-fat
2 tbsp dried chamomile ~or 2 chamomile tea sachets~
½ tsp dried lavender buds
1 tsp cold-pressed coconut oil or grass-fed ghee
¼ tsp ground turmeric
¼ tsp ground ginger
¼ tsp ground cinnamon
Pinch or grind of fresh black pepper
Honey or maple syrup to taste
½ tsp ashwagandha (optional)

Directions:

Heat the water and milk.
Add the tea and lavender buds, allow to steep for 5 -10 minutes.
Add spices and oil. Use a blender or a handheld frother to combine (otherwise the oil will sit on the top like an oil slick.)
Strain and enjoy

Coconut Spinach Soup {DF, GF, V}

An entire pound of spinach in one soup??

Whoa.

I found myself with an extra pound of spinach and was searching for ways to use it up. I came across the idea of a spinach soup …. I was super skeptical about the idea. I mean, I like spinach, but I don’t LOVE it. But figured I didn’t have a lot to lose even if I didn’t like it because the spinach was going to go bad soon.

Usually, I make my Happy Eats Healthy Veggie Concentrates when I have leftover greens, but I had already made a bunch of those too! I used what I had on hand, hence the green onions, they’re kinda fun in there.

This soup is creamy and really lovely. It’s really quite easy and surprisingly delicious.

Happy eating
~Monique

Spinach Soup

1 tbsp coconut oil, ghee or olive oil
1/2 yellow onion, chopped
1 bunch green onions, sliced
3 cloves garlic, minced
1 small potato, chopped
1 lb. spinach
2-4 cups vegetable broth
1/2 coconut milk plus a few spoons for garnish
1/2 tsp pink salt
black pepper to taste
For serving: Lime or lemon, flakey salt, sliced green onions

Heat a soup pot over medium heat. Add the ghee, yellow and green onions, cooking just to soften, about 5 minutes.

Stir in garlic and potato. Add the spinach a few handfuls at a time, stirring and allowing to wilt before adding more.

Pour in 2 cups of the broth and bring to a simmer. Cook, stirring occasionally until spinach is bright green, and potatoes are tender~ 10 to 15 minutes. Season with salt and a few grinds of black pepper.

Carefully pour or ladle into a blender and add the coconut milk; blend on high until creamy and velvety. Adjust broth as desired (I like this Coconut Spinach Soup to have some body, so a little thicker over thinner), adding additional broth if the soup is too thick. Taste and adjust salt and pepper, blending again to ensure even distribution. Pour directly into soup bowls.

Serve with a wedge of lime, a sprinkling of black or flaky sea salt and green onions and a drizzle of coconut milk

Best Grilled Dessert: Grilled Chocolate Strawberries

GRILLED CHOCOLATE STRAWBERRIES WITH COCONUT WHIPPED CREAM

Directions: Heat the grill to medium high.

Using a small paring knife, cut out the stem of the berries, making the hole big enough to add the chocolate. Place the berries in a cast iron skillet with the hole facing up; use enough berries so they hold each other up.

Stuff each berry with as much chocolate that will comfortably fit.

Place the skillet on the grill, grill on medium high heat for 2-5 minutes. Look for the chocolate to become shiny. Remove skillet from grill (use hot pads- the skillet will be hot!) and top with coconut cream. Enjoy immediately.

Coconut Quinoa Chili

Coconut Quinoa Chili

1 tbls coconut oil
1/2 yellow onion, diced
1 yellow bell pepper, diced
1/2 cup broccoli slaw or diced broccoli (optional)
2 cloves garlic, minced
1 can chickpeas, rinsed
1.5 cups cooked quinoa (see note on uncooked quinoa)
1 can coconut milk
1/2 – 1 cup veggie broth
1/4 tsp turmeric
1 tsp tsp cumin
1/4 tsp smoked paprika
1/2 tsp chili powder
1 tsp salt
1-3 tsp fresh grated ginger (start with 1 tsp, add more if you like alot of zing)
fresh lime

Melt the coconut oil over medium heat, add in the diced onions and yellow peppers, cook about 3-4 minutes. Add in the broccoli slaw and minced garlic and all the spices (turmeric, cumin, smoked paprika, chili powder, salt.) Stir well and sauté another minute.

Deglaze the pan with 1/2 cup broth. Add in the coconut milk, cooked quinoa, chickpeas and fresh ginger. Let simmer 5 minutes to heat through, adding additional liquid if the chili is too thick.

Add a squeeze of fresh lime as desired.

Note: Use dried quinoa instead of cooked. Add in 1/3 cup dried quinoa + 1 extra full cup of broth or water in place in the cooked quinoa.

Toasted Sesame Coconut Crunch

Toasted Sesame Coconut Crunch

1/2 cup Sesame seeds
1/2 cup Shredded coconut
6 Medjool dates

Toast the sesame seeds in a dry skillet. Wipe out the skillet and toast the shredded coconut. Chop the dates and toss everything together.

Spoon over salads, dips or roasted veggies- get creative! It’s crunchy and sweet, it works on everything!

Coconut Broccoli Soup (v, gf)

Anytime I head out of town, even just for a couple of nights, I like to do a little fridge clean out. This usually leads to making some sort of soup, or goop – a combination of a bunch of veggies, sometimes in a broth.
Being on the road can often lead to eating a few things I normally don’t, so besides using up food and not throwing anything away, I love knowing there is something comforting and healthy waiting in my freezer for me when I get home.

This time was no different. I had a bit of broccoli that was going to be on it’s last legs soon and I didn’t want to lose it. If I don’t have time to make anything, I’ll toss it in the freezer to be used in a broth later, but I don’t love cruciferous veggies in my broth so I made the time for soup.

This came together based on what I had in the house and I was quite pleased with it. I highly recommend the fresh lime squeezed over your bowl- it really livens the whole dish up.

If you try this, let me know how it worked out for you and be sure to tag @happyeatshealthy on IG or FB!
Happy eating,
~Monique

Coconut Broccoli Soup

1 red onion, diced
2 tbls avocado oil
roughly 5- 6 cups (1 head) chopped broccoli (include the stems!)
1 cup chopped cauliflower
1 lemon grass stalk, cut in half, bruised with the back of knife
2 large garlic cloves, smashed and minced
1/2 jalapeno, minced
2 cups water
2 cups full fat coconut milk
1 tsp pink salt
1/4 tsp fresh black pepper
1-2 limes

Heat the oil in a soup pot. Add the red onions, cook over medium high heat until the edges begin to brown, stirring often.

Add the broccoli, cauliflower and lemongrass , toss well and cook another 5 minutes.

Add the garlic and jalapeno, stir well and cook just for a minute. Deglaze the pan with the water, then add the coconut milk, and salt and pepper.

Simmer for a few minutes until warmed and veggies are done to your liking (I like them still a little crunchy with texture), taste and adjust seasonings.

Squeeze a full lime over the soup and enjoy.

Coconut Energy balls / fat bombs (gf, v)

A nut-free coconut energy ball? Finally! Energy balls, or bites, are great for a delicious quick snack and there’s a gazillion recipes out there- but most of them are made using peanut or other nut butter. Pretty limiting for anyone with a nut allergy.

Enter these delightful nut-free coconut energy balls- made from coconut butter instead of nut butter. The hardest part might be just warming the coconut butter (I set the jar in a bowl of hot water).
Give the mixture a simple mix and roll. Boom- yummy nut-free energy bites.
Happy Eating
~Monique

nut-free coconut energy balls

2 tbls coconut butter
1/4 cup shredded coconut
2 tbls hemp seeds
1 tbls ground flax seeds
1 tsp vanilla
2 tbls maple syrup
Optional: extra hemp seeds and shredded coconut to roll the balls in

Warm the coconut butter so it’s stir-able.
Mix together all ingredients. Use a small cookie scoop, scoop about 1 tablespoon-size and roll into a ball. Roll the balls into the hemp seeds and shredded coconut.
Chill in fridge/freezer. 

Note: this makes a small batch of about 12 tablespoon balls. Simply double or triple for a larger batch.

Baked Eggs in Coconut Sauce

I volunteer a few hours here and there teaching a cooking class for the Salt and Light Coalition. This dedicated organization works to heal, educate and empower women in the fight against slavery and sex trafficking.

When I create a recipe for these amazing survivors, my goals are to make it easy and cost effective along with delicious and allergy free (gluten, dairy and refined sugar free.) We also rely on some foods to be donated so we work with some constraints. Today we had a lot of eggs and a box of gluten free pasta. By adding a couple of simple staples (onions and garlic), we created a coconut sauce that we baked the eggs in. The eggs essentially get ‘poached’. We scooped the egg and sauce over the pasta. Fresh herbs from my garden brought the whole dish to life.

It’s a humble dish but one that offers great protein in a rich, delicious sauce. Add more garlic, toss in some spinach or Swiss chard or drizzle with a little pesto or sriracha for an extra boost if you have the means.

If you need a boost in your own life, try helping others in need. It will give you a dose of appreciation for what you have and for what you haven’t had to go through. Seriously.

If you have anything you can offer these women, please do reach out to the Salt and Light Coalition.
Happy eating,
Monique

BAKED EGGS IN COCONUT SAUCE
2 tbls olive oil
1/4 cup minced red onions
4 large garlic cloves, smashed and minced
1 can coconut milk
1 tbls tapioca flour + 1 tbls water
2-4 eggs
1/2 tsp salt and pepper
Fresh herbs (chives, basil, thyme, parsley)
Serve over: Pasta or crusty bread

Make a slurry by stirring together the tapioca flour and water; set aside.

Heat the oil over low heat in a medium saucepan. Add the onions and simmer 5 minutes until softened. Stir in the minced garlic, the salt and pepper. Taste and adjust seasoning as needed.

Whisk in the tapioca flour slurry.
Crack an egg into a small bowl then carefully pour the egg into the coconut sauce. Repeat with remaining eggs. Cover and cook until eggs reach desired doneness.

Sprinkle fresh herbs over the top. Enjoy with a crusty bread to dip into the sauce and egg yolks or over a bowl of pasta.

a little bowl of raw cookie dough

Sometimes you just want a spoonful of cookie dough. And sometimes you need a cookie dough that doesn’t have egg in it because you are going to eat it raw, like putting it ice cream or eating it by the spoonful.

So this little ditty is just that. It’s not ‘exactly’ cookie dough, but it’s fun and stirs together in a minute. So there’s that.
Enjoy!
~Monique

A Spoonful of Raw Cookie Dough
2 tbls peanut butter powder + 1 tbls water (or 2 tbls creamy peanut butter)
2 tbls maple syrup
1/4 tsp vanilla
pinch of Himalayan Pink Salt
2 tbls coconut flour
spoonful of chocolate chips

Anytime Toasted Coconut and Apple Yogurt Bowl

A breakfast bowl that can double as a snack or as a dessert is a pretty neat in my book. This Toasted Coconut Yogurt Bowl does just that. With a base of Greek yogurt (FAGE is my favorite – and NO you shouldn’t be afraid of fat so don’t go skimping with the 1% version) topped with toasted coconut flakes, a drizzle of honey and whatever else you have in the house- it’s so dreamy.

So many people say they don’t have time for breakfast. Yikes! The great thing about this yogurt bowl is that it travels well, just combine into a small mason jar and take it with you. You could even make a couple of these at a time and store in the fridge for a few days. And I love it as a snack too with great crunch coming from the apple and the seeds. Get creative and add in some oranges, nuts and definitely some pomegranate seeds!

Happy eating ,

~Monique

Toasted Coconut and Apple Yogurt Bowl

  • 5-7 oz Greek yogurt
  • 1/4 diced organic apple
  • a spoon or two of each:
  • Drizzle of honey or maple syrup
  • fresh torn mint leaves

Spoon the yogurt into a pretty dish. Top with the diced apple, coconut flakes, hemp seeds and pepitas. Drizzle with honey and sprinkle with the mint leaves. Enjoy!