5 Minute Hawaiian Oatmeall

Sometimes the classic and common foods of a household just get a little old. The nice things is you can snazzy it up!!! This warming oatmeal may remind you of the sunshine and warm tropics – well at least in my dreams!!!


It may not look like sunshine but a little bite of Hawaiian Oatmeal might deliver you sunshine!





  • 1 cup organic GF certified quick oats
  • 2 cups of coconut milk or water *coconut milk recommended*
  • 1/2 cup dried pineapple (optional)
  • 1-2 TBSP. coconut butter
  • A handful of macadamia nuts or almonds

1.Prepare quick oats according to instructions.

2. When finished, stir in coconut butter. Drizzle fruit and nuts over oatmeal (or arrange in a display.)

Bring the sun to your belly!

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How to Make a Fruit Tart

Fruit Tarts are one of those rare decadent treats you do not see too often. In fact, they are delicious with a flaky crust on the bottom, a gourmet chocolate sheet in the middle, a layer of custard over the chocolate, and an explosion of fruit on top. They are way better than a birthday cake and I would say even easier than making a birthday cake! It just takes patience for things to harden, the cooking is easy. This may seem more of a summer thing, but what the heck, why not brighten up your winter days! They are not that hard so I thought I show you the process:



fruit tart


It is so HealthAble if you just keep on reading!


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Vegan Custard

Custard is a really decadent treat and surprisingly turns out well even without eggs for a vegan version!!!




  • 1 cup almond milk, soy milk, or coconut milk (rice milk might be a little gritty)
  • 2-5 TBSP. sugar (depending on sweetness of choice)
  • 1/2 to 1 TBSP. potato starch
  • 1/2 to 1 TBSP. tapioca starch (depends on thickness of choice)
  • 3 tsp. vanilla extract
  • 1 TBSP. coconut butter (optional but recommended)
  1. In a small saucepan on medium, pour milk and sugar. Warm it up and add starches. Stir vigorously so no sugar sticks to the bottom or milk will not curdle.
  2. Cook for a few minutes until thickened and *plops* off spoon.
  3. Remove from heat and add butter and vanilla.

What to do with Broccoli Stems

I always find it kind of wasteful to just throw out my broccoli stems because there always seems like there is just so much of them! You know, you pay for the stems too! So if they are organic, there is defiantly a way to use them besides feeding them to your animals.


A few ways I have found to eat and use broccoli stems:


Steam until soft. Organic broccoli stems tend to be sweet when cooked. Not all of them but the ones closer to the actual broccoli floret.

Decoration as well as eating:

Serve a bowl of soup with an upside down broccoli stem to go from a bowl of soup to what kind of soup is this! Like Vegan/Vegetarian Split Pea Soup!


or a topper for a plate of steamed veggies…

or even layered around a veggie dish. I wonder if someone will pick that up?

Be resourceful and comment below if you have any add-ons!

Split Pea Soup – Vegan/Vegetarian



This really is a soup-er soup! I mean how can you get flavor without any meat or hambones? You can and it is completely 100% vegetarian with a total split pea taste!!! Best of all – you can make it to fit your allergy needs!




  • 1 medium organic onion
  • olive oil
  • 4 garlic gloves
  • 1 tsp. cumin
  • 3 bay leaves
  • 1 Tbsp. thyme
  • 2 Tbsp. Parsley
  • 1 cup red or green organic lentils
  • 3 1/2 c veggie broth
  • 3 c water
  1. In a large pot, saute onions and garlic with olive oil. Cook until translucent.
  2. Add broth, water, spices, and lentils. Bring to a boil.
  3. Reduce to a simmer and simmer until lentils are soft (25 minutes.) Cool when finished.
  4. Puree soup in blender in 1 cup portions at a time.
  5. Add an optional dollop of sour cream or greek yogurt!

Gluten-Free Flour Option Replacements

Things are defiantly going to be different going Gluten-Free but that does not need to stop anybody from eating nutritiously or even eating right! As you guys are going to be tagging along the adventure, we are going to need a start!

It is time for research to identify what is GF and what is not. The first baby-step is discussing “How to replace gluten?” You are going to still want a good daily intake of nutrients but not just from fruits and vegetables.

1. Identify replacement flours for cooking/baking. (If Celiac’s disease, be sure to double check packages for Gluten.)

Grain Flours:


  • Sorghum
  • Millet
  • Rice Flours *I have done some reading and rice flour is last picked on the list. Not a favorite but most suggest brown rice flour over white.*
  • Quinoa
  • Teff Flour
  • Buckwheat
  • Certified GF Oat flour
Starch Flours: “Light and Tenderness” is added to the recipe
  • Potato
  • Corn
  • Arrowroot *more spend-y*
  • Tapioca
Nuts and More:


  • Almond flour
  • Cashew flour
  • Hazelnut flour *spend-y*
  • Peanut flour
  • Other nuts
  • Soybean flour
  • Chickpea Flour

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