Fruit-Infused Coconut Spread (whole food vegan, oil-free)
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- Опубліковано 9 чер 2024
- On this episode of Healthytarian Living, host Evita Ochel (www.evitaochel.com) shares how to make a quick and delicious treat from dry coconut, that is whole-food, vegan, nut-free, gluten-free, sugar-free and oil-free.
For a written version of this recipe, see: www.evolvingwellness.com/post/...
Video chapters:
- Ingredients (1:14)
- Health & Nutrition Benefits (1:39)
- Kitchen Tools Needed (3:08)
- Making the Spread (3:48)
--- demo and instructions
- Uses & Tips (5:10)
--- about Ezekiel bread
--- other versions of the spread
--- storage
Today i made your Sweet Potato White Bean soup
O my, yum yum yum!
Just getting over an intestinal bug and this really hit the spot, wonderful taste, and consistency. Thank you for this great recipe.
Sharon california
My pleasure Sharon, and really great to hear you enjoyed it! Sending best health wishes your way :)
Another excellent and helpful video. Thanks so very much.
Glad it was helpful! Thank you for your feedback :)
Thank you for such a wonderful recipe. Can't wait to try it!
My pleasure Sandy :)
I love your videos Evita. I am definitely going to try this amazing recipe!!!
A pleasure to hear Timothy :) Thank you so much for your feedback!
I can't wait to make this for myself and a friend. However, when making the orange version, I will add some of the zest.
Great stuff, all the best!
To boost the nutritional value of this amazing looking spread, I'm going to add cooked and pureed lentils. This really looks amazing. Thank you for sharing.
My pleasure, JoJo, thanks for your comment.
I will definately try this. I think the banana and a dash of cacao will probably make a great chocolate spred!
Oh yes, that sounds like an excellent variation! Enjoy :)
Sounds yummy, can't wait to try...! Might work as a dip as well....?
It could, but you would need to add a lot more water and/or fresh oranges to it, as the way it is now is quite thick.
Wow! This is an Awesome Recipe! I believe this is a great alternative to get my Hubby off Welch's Grape Jelly! 😊
Do you have any Vegetable Spread and or Dip Recipes you can share?
Thanks in advance
PS: I really enjoy your Show! It's SO Informative and All the recipes are Easy Peasy! Keep up the great work 👍😊👍
Thank you so much for your lovely feedback Kim :) Here is a tip when it comes to transitioning someone off of jam or jelly; consider mashing fresh fruit like strawberries or bananas. For example, an unhealthy white bread, processed peanut butter and jelly sandwich can be made into a wholesome and healthy choice by using Ezekiel sprouted grain bread with pure peanut butter and mashed or sliced fresh banana. If fresh fruits are not sweet enough (yet) for someone used to jam or jelly, then making a date or fig paste from dried dates or figs would be the next best thing for a wholesome, unprocessed sweet experience.
With regards to vegetable spreads/dips, I don't necessarily in video format, but I do in written format that you can find here: www.evolvingwellness.com/page/sauces
And if you enjoy the video meal ideas, you may also enjoy my video cooking course on Udemy here: www.udemy.com/cook-real-food/?couponCode=SITESPECIAL
Wishing you a great health and wellbeing!
DAMMM!!! GREAT
Thank you for your feedback.
Your measurements listed on your pages for all the recipes would be really helpful to make? Thank-you
Some videos have the measurements on the official www.Healthytarian.com website, others I have written recipes for on my www.EvolvingWellness.com website. This coconut spread is there for example: www.evolvingwellness.com/post/orange-kissed-coconut-butter-spread Please browse through the recipe sections of those two websites.
Amazing . . . Please let us know from where we can pick up either book or video of all kind of receipe recommended by you. It includes smoothes , whole meal salad, creme sauce etc. I am early waiting for having this
Hi Ranji, everything mentioned is available a free video recipes and meal templates on this channel or by visiting the official Healthytarian website - www.healthytarian.com/. If you would like a book about optimal nutrition and have written meal templates (not recipes), I cover all that in my book, which you can learn more about here: www.evitaochel.com/post/healing-prevention-through-nutrition
Healthytarian yes I got many of videos on mentioned link. I am really enjoying your receipe . From the day I start following diet by using templates for smoothie, meal there is lot of difference I could seen in my body and energy level. Great. . .
Healthytarian despite I am staying in india I brought quinoa from on line and made star meal by following template . It was amazing. I just have one queries is that shall I mix sapota , pears , custerapple , lemon, pomegranate , pineapple along with banana and either spinach or cabbage in green smoothie.
Great to hear you enjoyed a star meal with the quinoa you bought! As for the fruits you mentioned, yes you can use any of those, as you like and have available, but I would not put all of them together at once. The simpler or more similar the meal ingredients are, the better the body is usually able to fully digest a meal. This is why I recommend on average 2 different fruits per smoothie.
Healthytarian what I like more and appreciated is your immitiate replies. Great . .
Is there any other fruit we could use for this spread as I need to make one for my Vegan diet
You can use almost any fruit you like, as I mention in the video. If you don't like oranges, you can use any berry you like, or banana, etc. I am not sure what you mean you need one for your vegan diet, as all fruits are vegan, and this spread is fully vegan too. Let me know if you need more help.
I made this with the orange and it was tasty- Btw what can use for a base if you don't want to use dates due to the high sugar content which I have to watch in my diet?. I remember you mentioning this in video but can't remember what you used for your recipe. Thank-you :)
Oh to replace the dates, you can actually omit them altogether. They are optional. You can get a nice, natural sweetness by using banana as your base. I've made the spread with just oranges, or just strawberries too (no dates) and it is delicious. So use any fresh fruits you like, without using any dates, and play around simply with the amount of the fresh fruit that you would most enjoy :)
Thank-you, but sorry I meant for a pie base not this spread.? I also made the strawberry pie but thought what could I use instead of dates for the base to make it crumble and bind together like the dates do? Thanks :)
Today I enjoyed smoothie by mixing handful spinnach with two banana with one pomegranate and half lemon, one tspn flaxseed and water. Just want to confirm whether combination was ok
Hi Ranjit, yes that combination is definitely okay if you enjoyed it. Pomegranates have tough seeds so you need a really good blender to break them down and even then they will make the smoothie a little "gritty", but as long as you don't mind, that is just fine. You can also add more flax if your needs dictate. As long as you are eating enough and not feeling hungry and enjoying your healthy food, then you are on the right track :)
Healthytarian I am a big fan of yours I used to start my day with your video and definitely watch at least one of your video before going to bed. I am an Indian some leafy vegetable like broccoli lettuce and avocado are not easily available but I am enjoying smoothie with local leafy . Plz suggest me how to recover fastly after workout because I don't like to have any supplements after workout. Currently I am having smoothie after workout .
That is great to hear to hear Ranjit. The best way always is to eat as local and seasonal as possible. You do not need exactly what for example people in North America would eat, just the whole plant foods that are available in your areas.
With regards to post-workout recovery, the key is simply the right food and enough of it. There is nothing magical, like the fitness industry tries to make people believe, about specific post-workout supplements or foods. Just as you fuel your body all day, and before a workout, fuel your body after a workout. Some people choose to eat some fruits (fresh or dried) and nuts right after a workout for quick recovery fuel, others choose to have smoothies, and others yet have a full balanced meal. The most important thing is that you EAT ENOUGH FOOD when you are working out, from whole food sources, not processed food or junk food or food low in nutrients. Second, make sure you actually give your body enough time to recover. Too much working out, too heavily or without recovery days is going to hurt you no matter what you eat. Either way, great job on not relying on supplements, which will only cost you money and put more stress on your body.
If you would like something a little specific, I can recommend this smoothie as a great and healthy choice: ua-cam.com/video/PgQikijB1ac/v-deo.html
Hello Miss, is that raw coconut
Hello Rhojay, it is dried coconut that I used to make into a spread, so technically it is raw, but to dry coconut usually some heat is used.
@@Healthytarian thank you Miss
Wouldn’t coconut be considered a form of nut?
Some people consider it a nut and some consider it a fruit. Nutritionally, it is more like a nut, but botanically it is a fruit.
I thought coconut was bad for you. Because of fat and cholesterol?
The health problems most attributed to coconut are with: coconut oil, processed/refined foods made of coconut and people consuming large amounts of coconut, especially as part of an already high-fat diet. As I shared in the video episode, there is no problem with whole coconut itself, as part of a whole-food, plant-based diet. We need some fat in our diet, and nature provides us with various types of fat that are good for us via the different whole, plant foods, which provide us with the safest and healthiest forms of fat, whether unsaturated or saturated. We just need to apply some wisdom with regards to how we eat them. For example, we would not want to base our diets ON high-fat plant foods like coconuts, avocados, olives, nuts and seeds, but ADD these sparingly or in small, mart amounts to our diets, based on our personal metabolic and lifestyle needs.
Also, it is important to keep in mind that all saturated fats are not created equal, it depends what food they come from (plant or animal) and it depends on their different saturated fatty-acid ratios and compositions. Coconut, like all plant foods, is also cholesterol-free, however high reliance on coconuts, especially in isolated forms, like the oil, can cause problems with cholesterol. But again, it MOST depends on the person's overall quality of diet.
For children on the other hand, a higher composition of fat, including saturated fat, is essential for proper growth and development.
For more information about using fat guidelines in an effective manner, please see this video where I explain this in another quick way: ua-cam.com/video/3Dvd_J-B04w/v-deo.html
Healthytarian thanks for your reply
Hey Santa. Just thought I'd clarify that there is no cholesterol in coconut. Cholesterol is made only by animals. A fully plant-based diet will be free of cholesterol, leaving us free to produce our own, like all the other animals :-) (you may have been confusing saturated fat with cholesterol, and coconut does contain a large amount of saturated fat). Hope that helps.
As always a very informative and helpful video! Thank you so much! I will try this tomorrow! :)
Great to hear Mariana, thank you!