Coconut Milk – pt. 2

Want that rich, creamy coconut milk without having to take a chance on a coconut? We’ve had trouble with the last batch of coconuts we’ve purchased. Since our time is precious and it’s hard to keep up with fresh items in the house, I found an alternative!!! Coconut flakes! Make sure you do NOT buy de-fattened coconut flakes and go with organic if you can!

1. Soak 2 cups of coconut flakes in 4 cups of boiling hot water for 1-4 hours. I covered mine with a plate.
2. Place in blender – start at low speed and work your way up to the highest setting and blend for 2 minutes. You may want to try this in two portions – most blenders can’t hold that much liquid and blend. You can take a chance, but you may lose some of your mixture out the top (even with the lid on).
3. Strain with a cheese cloth, squeeze out all of the extra liquid, but not too hard, you may break the cheese cloth. You can also use a nutbag.
4. Pour into mason jars (2) and store in fridge. Good for up to 5 days!


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Kale Salad

I never thought I’d like Kale in any other way than a smoothie, but you have GOT to try this salad – sooo good!



  • 2 good-sized bunches of organic kale (7-8 large stalks)
  • 2 tablespoons sesame oil
  • 1 tablespoon lite soy sauce
  • 2-3 cloves garlic, crushed
  • 1-1.5 teaspoon honey – add more if you like a sweeter sauce
  • 1 tablespoon toasted sesame seeds


How to make it

Original modified recipe:

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Coconut Milk

I apologize for the lack of photos. It should be a crime since my husband is a photographer! Nevertheless, here’s the recipe for fresh coconut milk!

1 Whole Coconut
1 Hammer
1 Kitchen Towel
1 Clean Nail – Sterilize by holding it up to a flame for 5-10 seconds.
4 cups hot water
1 Large jar (mason works well)
1 Cheese Cloth or Nut Bag
1 Blender (the bigger the better)
1 Pairing Knife

1. You will need the whole coconut, hammer, nail and towel. At one end of the coconut, you will see 3 dark spots. Cradle the coconut in the towel and take your hammer and drive the nail into each of the dark spots. You may have to wiggle the nail around in a circular motion to ensure there is a clear path for the “water” inside. After you have done that, create another hole 3/4 up the coconut – this ensures there is no vacuum created and allows the “water to exit”. Place on top of the jar and let drain for about 10 minutes. You can tap it just to make sure the “water” has made it into the jar. Set aside for step 4.

2. Take your coconut outside (recommended) and wrap it in the towel. Give it a few good swift hits with the hammer til it is broken in half. Too much time with the hammer, will break the coconut into smaller pieces and make the peeling process longer.

3. With your pairing knife, separate the meat from the hard shell. You should be able to stick it between the meat and shell and pry apart. Keep your hammer close by, sometimes it’s necessary to give it a smash or two if it’s being a big stubborn. The bigger the pieces, the easier it is to peel. After you have done this, begin to peel the outer skin from the coconut “meat”. This will probably take 15 minutes. I find it therapeutic:) Make sure to rinse off any debris.

4. Take all of the coconut “meat, the coconut “water” and 4 cups of hot water and place in blender. Blend on high for 2 minutes. It should be nice and frothy.

5. Take your cheese cloth and place over the top of the jar – make sure it is overlapping by a lot. If you think it may not work too well, use a bowl. You can always transfer to the jar for storage. Slowly pour contents of the blender onto the cheese cloth/into the jar. Once it has pretty much drained,  gather the cheese cloth and the shredded coconut meat and give it a good squeeze. You will be amazed at how much liquid will come out.

6. Store in Fridge. Should last up to 2 weeks or so. Give it a good shake each time you use it. If you like thinner milk, just add fresh water to each glass! If you want coconut cream, only add 2 cups of hot water – it’s SUPER thick!

Don’t know what to do with the pulp? DON’T THROW IT AWAY! Save it by placing it on a cookie sheet and placing in the oven on BAKE at the lowest temp your oven will go. You will need to leave for a while til it is dried out. So far we have made macaroons that are great and delicious with no refined sugars!!! Here’s the recipe:

It’s always a great ingredients in cookies, desserts, smoothies, stir fries – BE CREATIVE!!!

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Creamy Avocado Pasta

1 whole ripe avocado
1 lemon, juice and zest
3 cloves of garlic
salt & pepper
1/4 cup of fresh basil or cilantro
1 1/2 tablespoons of extra virgin olive oil
Whole Wheat Pasta – 8-10oz
optional: red pepper flakes for some spice


Serve immediately.

Also delicious served as a cold pasta salad!


Serves 4

food size/amount calories protein fat
Pasta 2oz 100 3.5 0.5
Avocado 1/4 69.6 0.5 3.3
Lemon Juice 1/4 whole lemon 12 0 0
Garlic 3/4 clove 4 0.2 0
Olive Oil 1/2 TBSP 62 0 7
Cilantro 1/16 cup 0 0 0
TOTAL 247.6 4.2 10.8

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Black Bean Burgers – Updated



Preheat the oven at 400F. If your oven runs hot, preheat to 350F.

In a large bowl, mash the beans until almost smooth. Add the rest of the ingredients, except the oil, adding the ground oatmeal a few tablespoons at a time to combine well. Mixture will be thick. Add more ground oats if mixture isnt thick enough.

Form bean mixture into patties, approximately ½ inch thick. It will be slightly sticky – I use wax paper to separate patties for freezing. Put a small amount of olive oil on a cookie sheet and place in oven – after 15 minutes flip and let cook for another 8-10 minutes. If you are heating from a frozen state – no oil necessary! Should be slightly firm. For a healthy way of eating these delicious burgers, warp in lettuce or make your own homemade rolls – we do both! Add avecado, tomato and hearts of romaine and enjoy!

Recipe Serves: 4 burgers

Calories: 231
Protein: 9g
Fat: 7g

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Rachel Merchand Abplanalp
I am ProLife, a defender of the Creator of the Universe, a lover of Nathan, a photographer, a web developer, a musician, a friend. I love life & I love you.

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