Saturday, November 23, 2013

Sweet Potato Fudge

Sweet Potato Fudge Recipe
Pumpkin Pie Fudge is very popular with my husband and kids. The other day I was going to make some pumpkin fudge but then I decided to get a little creative with the recipe and try replacing the pumpkin with sweet potato puree, because I love changing things up.  I was a little short on white chocolate chips, so I decided to replace most of the white chocolate and spices with Cinnamon Chips. The result was absolutely delicious!
You can find sweet potato puree in a can, but it is very easy to make at home. If you buy it in a can, make sure it only contains sweet potatoes – no other ingredients! To make sweet potato puree at home, bake or steam a sweet potato and then puree it in a blender or food processor.One sweet potato will make more than enough puree for this recipe, you can use the leftover puree to make muffins or pancakes.
You can find cinnamon chips in the grocery section of Walmart for less than $2.00 a bag.
Like all of my fudge recipes, this is easy to make. The trick to perfect, melt-in-your-mouth fudge is allowing it to reach 234 degrees. You can pick up a Candy Thermometer for several dollars at your local store.

Sweet Potato Fudge
Recipe type: Dessert
Prep time: 
Cook time: 
Total time: 
Serves: 24
  • ¾ cup butter
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  • ⅔ cup evaporated milk
  • 3 cups sugar
  • ¾ cups sweet potato puree
  • 10 oz. bag cinnamon chips
  • 2 oz (1/4 cup) white chocolate chips
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  • 1 – 7 oz. jar of marshmallow cream
  • 1 cup chopped pecans (optional)
  1. In a large pot, combine butter, evaporated milk, sugar, and sweet potato puree.
  2. Cook over high heat, stirring continuously until the mixture reaches 234 degrees (use a candy thermometer to keep track of the temperature). Remove from heat.
  3. Stir in the cinnamon chips and white chocolate chips until they are completely melted.
  4. Stir in marshmallow cream until it is completely mixed in.
  5. Fold in nuts.
  6. Pour into a greased pan and cool in the refrigerator for 2 hours or until firm.

Tuesday, November 19, 2013

This Mission is Not Impossible!

We had a great meeting last Saturday with Dr. Shneidman,
unfortunately it was the last one! I know we all hate to see the
end of GIGSWWA, so let's do something about it now!
Knowledge is power and the more we all know the healthier
we all become. GIG does great things and helps a lot of people,
making a huge difference in the quality of their lives. Let's keep
it going as long as we can. We still need volunteers to continue
our mission of helping others so they can help themselves.
Wouldn't you love to be a part of it? Every little bit helps, and if
we all contribute a small part, we can make it a whole again.
Please contact Kristi Curtis ASAP: or
360-518-0464 with your thoughts, ideas, suggestions, and time.
Keep in mind that a little goes a long way, even if it's just a few minutes.
Thank you for your support!!

Saturday, November 16, 2013

Pumpkin Bars

Happy cooking Pumpkin!
Paleo Pumpkin Pie Bars Recipe from Just Eat Real Food
Paleo Pumpkin Pie Bars Recipe
    Pumpkin Pie Filling
  • (1) 15 oz can of pure pumpkin (not pie filling) –or– 1 3/4 cups of pumpkin purée
  • 1/3 cup of Medjool dates (pulsed in a food processor or puréed)
  • 1/3 cup of raw honey
  • 1/2 cup of coconut milk, full fat
  • 2 eggs, whisked
  • 2 tbs coconut oil
  • 1 tsp of pure vanilla
  • 2 tsp of pumpkin pie spice
  • 1/2 tsp of cinnamon
  • 1/4 tsp of nutmeg
  • Pumpkin Pie Crust
  • 1 1/2 cups of almond flour
  • 1/2 cup of pecans, roughly chopped
  • 1/4 cup of coconut oil, melted
  • 3 tbs raw honey
  • 1/2 tsp of pure vanilla
  • pinch of salt
  1. Preheat oven to 350-degrees F
  2. Grease bottom of an 8 x 8 inch pan
  3. Combine all of the crust ingredients into a bowl and mix well by hand
  4. Take crust dough and press into the bottom of the 8 x 8 pan to form a tight layer
  5. Bake the crust 15-20 minutes, or until it’s lightly browned
  6. Start pie filling: In a medium saucepan, whisk all the filling ingredients together
  7. Cook over medium heat, until filling starts to bubble – then cook for 1 minute more
  8. Remove from heat, and pour over cooled pie crust layer
  9. Refrigerate 2 hours before serving
  10. Keep refrigerated except to serve
  11. Note: To set up the pie bars faster, place in freezer after combining  

Pumpkin Pie

Despite the fact that it was 90-something degrees yesterday, and will be again today, I am in the mood for fall and pumpkin pie : ) I already have an egg-free pumpkin pie made with gelatin, but I wanted a vegan version too, like my vegan pumpkin chai bars. So after reading this comment on my vegan pumpkin chai bars I decided to try turning it into a pie myself:

"Thanks SO much for this yumminess!! I made this last night for my family and followed your recipe exactly... except I put it in a pie pan and made it a pumpkin pie. I had to double the filling, and I also baked the crust for about 10 minutes to give it a drier, toastier flavor. But it was a hit (even with my son who claims to not like pumpkin pie!) I loved the cardamom-chai-spiciness of it."

I left out the cardamom in this pumpkin pie, but I'm sure it would be really good with it too. Whether you make yours pumpkin chai or just pumpkin, I hope you love this recipe, and thank you Dottie for inspiring it! xoxo

Vegan Pumpkin Pie, no-bake
gluten-free, grain-free, egg-free, dairy-free


Add to food processor:

2 cups almond meal flour (I use Bob's) or ground walnuts*
8 soft pitted dates (soak first if they are dry)
1 tsp cinnamon

Puree until it begins sticking together. 

Press into a deep ceramic pie dish.
Note: You don't need to grease or line the dish first. The raw crust won't stick.


Add to a small pot:

1.5 cups coconut milk
1.5 cups pumpkin puree
1/2 cup coconut sugar (which is low glycemic index)
1/2 tsp sea salt
2 to 3 tsp cinnamon
1/4 tsp ginger
1/4 tsp ground nutmeg
1/4 1/8 tsp ground cloves
Optional (for chai flavor): 1/2 tsp cardamom

Simmer till coconut sugar is just dissolved.

4 tsp agar powder (Not flakes! You would need far more if you use flakes!)

Whisk agar powder  vigorously while simmering for about one minute.

Pour over crust.

Refrigerate to set.

I prefer to eat it room temperature.

*Ground walnuts are my favorite. I think they create a crust that tastes similar to a graham cracker crust.  But I used almond flour in the photo above.
-The Spunky Coconut

Chocolate Nutella Fudge

(gluten-free and no-bake!)
  • 1/4 cup coconut butter, melted
  • 1/4 cup choc-hazelnut spread or Healthy Nutella
  • 1-2 tsp cocoa powder or cacao powder
  • 65g very-ripe banana (about 1/4 a large banana)
  • 1/8 tsp salt
  • sweetener if desired (Some people want it, others don’t.)
Combine all ingredients in a food processor or blender. (It’s best if the coconut butter is not solid, and if you use a frozen banana be sure to thaw so it doesn’t harden the coconut butter.) After blending, taste to see if you’d like to add any sweetener. Scoop into a container or even a little pie pan, and put in the fridge or freezer so it will firm up. (Alternatively, you can eat it soft, like frosting!) If desired, top with chocolate chips and extra Healthier Nutella (recipe linked above) like I did in the top two photos. This is freezer fudge, so it needs to be kept cold. It makes a small serving, but feel free to double or triple the recipe!
-Gluten-Free Recipes 24/7

Friday, November 15, 2013

One Minute Gingerbread Muffin


1/4 cup flaxseed meal ( I use Bob's Red Mill Golden Flax Seed Meal)
1/2 teaspoon baking powder
1 - 2 packets Splenda
1 teaspoon ground cinnamon
1/2 teaspoon ground ginger
1/4 teaspoon ground cloves
1 egg
1 tablespoon unsalted butter, melted


SPRAY a small ramekin with cooking spray
IN MEDIUM BOWL, whisk together first 6 ingredients
IN SEPARATE BOWL,  whisk together butter and egg ensuring they are completely combined
STIR wet ingredients into dry ingredients blending well
SPOON batter into ramekin
MICROWAVE for 1 minute, HIGH power
REMOVE from ramekin and enjoy !

You can also change up the recipe even more for a different consistency by replacing the 1/4 cup flax seed meal with 1/4 cup of almond flour.  Then add 2 tablespoons flax seed meal along with the other dry ingredients.
-Gluten-Free Recipes 24/7

Tuesday, November 12, 2013

November 16 GIG Meeting

Dr. Shneidman will be our guest speaker tomorrow,
Saturday, November 16, 2013, 11am-2pm.

We are meeting at the:

Vancouver Library-Cascade Park
600 NE 136th Ave. Vancouver, WA
Enter library-door on left marked Community Room

Please come join us as this is our LAST GIG MEETING for

Sunday, November 10, 2013

Brain Food

If you're stumped by Sudoku, but still want to ward off
Alzheimer's disease, never fear, your ultimate armor is on
your plate. Noshing on the best brainy foods can lower your
risk of the disease by a whopping 70 to 80%, says Neal
Barnard, MD, coauthor of recently released guidelines for
Alzheimer's prevention.
Brain Boosters:
Nuts and seeds, Berries, Colorful veggies, Legumes, Vitamin B12
-Prevention Magazine, October 2013

Superfood du Jour

Now is chia's time to shine, thanks to it's protein,
omega-3's, and fiber. Try:
Bob's Red Mill Chia Seed (sprinkle it in smoothies
and on Greek yogurt)
Living Tree Organic Chia, Cranberry, Cherry &
Bluberry Butter (this spread is heavenly on toast)
Fearless Chocolate 70% Seeds Crunch (this
organic dark bar delights with a chia crunch)
-Prevention Magazine, October 2013

Broccoli: Frozen vs. Fresh

This just in from the freezer aisle: Frozen broccoli may not
measure up to fresh, because it lacks the enzyme myrosinase,
which helps create an antioxidant that fights inflammation and
cancer. But don't ditch your subzero staple just yet. You can get
these nutrients back by pairing it with a food rich in myrosinase,
according to a University of Illinois study. We like it with radishes,
mustard, and arugula.
-Prevention Magazine, October 2013

This Brew's for You

Green tea gets a lot of love around here, but lately, we've
been steeping chamomile. The darling buds of this sleep-
inducing flower are a top source of the cancer fighting
antioxidant apigenin. New research in Proceedings of the
National Academy of Sciences spotlights apigenin's heroic
role: It attaches to key proteins and helps reprogram cancer
cells, so they lose the power to prevent their own death.
Tea's on!
-Prevention Magazine, October 2013

The Smarter Seed

A tiny, chialike pellet called black seed is blooming into a veritable
health superstar. Two 500 mg capsules daily of pure black seed may
boost memory, attention, and cognition, suggests new research in the
Journal of Ethnopharmacology.
If you can't find capsules at your local health food shop, look for
black seed oil, which is more widely available.
Down a few drops with a spoonful of honey to reap the
-Prevention Magazine, October 2013

Monday, November 4, 2013

November GIG Meeting

Dr. Shneidman will be our guest speaker on Saturday,
November 16, 2013, 11am-2pm.
It will NOT be at Legacy Salmon Creek Hospital, the location is:
Vancouver Library-Cascade Park
600 NE 136th Ave.
Vancouver, WA  98682
Enter library-door on left marked Community Room

Please come join us as this will be our LAST GIG MEETING for
our group in Vancouver, unless we get some volunteers to take over!!
Thank you.

Friday, November 1, 2013

November Tip of the Month

Blueberries are rich in fiber, vitamin C, and antioxidants.
Sprinkle them liberally on your cereal, yogurt, or oatmeal.
-Nutrition Action Healthletter