Friday, December 10, 2010

Delicious Holiday Spice Oatmeal Cookies - Gluten & Sugar Free

Okay so there's no sugar in these cookies, but that doesn't mean they aren't deliciously sweet! Keep reading to find out the secret sweet ingredient that makes these Holiday cookies to-live-for!

Holiday Oatmeal Spice Cookies Gluten & Sugar Free

Saturday, November 20, 2010

Left-Over Oatmeal Flap Jacks

It's a glorious Saturday morning! My darling is out lending a hand at a friend's ranch and I slept-in until my precious little pug's tap-dancing outside my door woke me up.  Next door my brother is the only one left at home and I'm sure that he's still in bed :) I've fed the two dogs, three cats and one magnificent big horse. Now it's my turn!
Delicious Breakfast Oatmeal Flap Jacks

Friday, November 19, 2010

Talk Story Conundrum

I ran into my brother-in-love (my BF's brother) the other day at the farmers market. He's like so many folks out there, overweight and is starting to search for answers. My boyfriend has, since we've been together, dropped two pant sizes (from 36 and growing to a steady 32) and is in top-shape and the question is always, "What's the secret? What are you doing?". Most of the time he tries to share what he can with those who ask, but we realize (from experience and practicality) that there is so much information out there and what we do, as far as an eating lifestyle-- being completely different than the mainstream-- it's hard to put it in a nutshell. 

And so I found myself answering my brother-in-love's questions at the farmers market. I just ran over a couple basics like change your cooking oil to coconut oil, don't put sugar in everything, and try to avoid supermarket food! He doubted me when I suggested he use coconut oil and eat coconut (even though we live in Hawaii!) thanks to the bad press saturated fats have got. I smiled and told him, the proof is in the pudding. We both laughed. On my way home I couldn't help but think of more and more things I wanted to add to that conversation. It's occasions and conversations like this that inspired this blog, not only because my boyfriends family is immense (nine brothers and sisters alone and oodles of cousins!) all with the same issues as the mainstream population at large -- no pun intended.

It is my hopes that this blog can serve as a pathway out of suffering for many and as the shifting gears occurs to create more "nutshell" like content that can be distributed both on and off-line. If there are any specific questions you'd like to know about please ask away!

Thursday, November 4, 2010

Shifting Gears - Broad Strokes

It's been a while since I posted anything new. Maybe it has something to do with the chaining of the seasons that has me a bit off. Or it could be the poor lighting at my evening meals that doesn't produce great photos. The truth is I just haven't been feeling inspired to write lately. Not out of lack of motivation or inspiration, but lack organization (of my thoughts).

I started this blog as a means to share the information and experiences found on my journey to superb health and wellness in hopes that it can help other seekers along their path.  The challenge lies in trying to convey several years worth of trials and success in a few blog posts! There was a brief moment when I considered writing a book (and maybe that will happen later) but I don't love writing and I have a preference towards details and digressions. It is this overwhelming desire to share with others what I have found that stops me in my tracks. Because my initial approach does not match my aspirations. The good news is, I have a plan! The new model for this blog, that I feel will be more successful at accomplishing my goal of getting fellow seekers up to speed, came to me just now as I was writing! Mahalo ke Akua!

In drawing, the method is to first capture the general form and space by using broad strokes. Later you refine them with more detail. This is a practical approach often applied to the art of writing, although I find it is often more difficult to curb one's voice to a methodical approach. Long story short, this blog will be undergoing some modifications that include more broad strokes which will cover the basics. The fine lines and details will be around, but shall play second fiddle to the basics.

Monday, October 18, 2010

Cacao: Breakfast of Champions

Getting bored with your breakfasts? Try having some chocolate! 

Click the link below the photo for a DIY chocolate treat that's fast, easy, satisfying and best of all guilt free!

Chocolate. One of natures most perfect foods.

Tuesday, October 12, 2010

Holy Smokes!

Promise you've never had smoked salmon like this! Another treat from the Mainland, Cap'n Mikes Holy Smokes makes some beautiful alder smoked wild caught salmon!

Smoked salmon has a long history not only in the Pacific Northwest, but in the Hawaiian islands. Salted and smoked salmon and other meats were traded by sailors when stopping to refresh their supplies in the Islands. Lomi lomi salmon is a popular lu'au dish with roots in some of the contact with haole sailors.

Unfortunately, most of the salmon you find in Hawaii today is farmed raised or laced with preservatives and artificial colors (and there's nothing grosser than liquid smoke! bleh!). According to the Environmental Defense Fund wild Alaskan salmon is among the safest fish around and high in precious Omega-3 fatty acids! Click here for more about safe seafood and portions.

I feel in love with all the Holy Smokes smoked salmon I tasted while on the Mainland! I'm getting hungry just looking at the pictures! Mmm... I need to make an order. The real thing blows all the other store bought kine out of the water!

Shaka to you Cap'n Mike!  Keep those fires smokin!

Monday, October 4, 2010

Farmhouse Culture Sauerkraut

Despite my German roots I never really took a liking to sauerkraut. Possibly because I never really gave it a chance even while in Germany. Little did I know that the stuff I had been so skeptical about would become an instant favorite! Now, I suppose that everything happens for a reason and in its own time. I guess I just wasn't ready for the awesomeness of the kraut!

Fermented foods are something I've been getting into more recently. Aside from eating factory farm uber-processed yogurt growing up (which I'm not sure I really count), fermented food wasn't on my radar.  Over the past year I've developed a major kimchi habit, but after tasting fresh delicious sauerkraut I've got a new crush!

Farmhouse Culture, a Santa Cruz, CA based company, changed all that. While shopping at a San Francisco farmer's market, my friend and I stopped by the Farmhouse Culture booth to sample their krauts. We ended up taking home two crocks full of delicious mouth watering krauts. The company is committed to local organic ingredients and uses badass ceramic company branded re-usable crocks (optional with a $2 deposit!). I brought one home with me. Two dollars and some priceless inspiration is a great deal for a souvenir I'll cherish forever.

Tuesday, September 28, 2010


Ahhh.... it's been almost two weeks since I came back from a week-long trip to the Mainland. I visited some of my favorite people in the lovely (and chilly!) city of San Francisco, CA. Months prior to my departure I was getting myself pumped up about all of the lovely treats I would sample and feast upon whilest in the land of legal raw milk. The shock of being in the cold city was only bearable thanks to my wonderful friends, the glorious organic bounty of California and quite possibly the neighborhood thrift shop!

As you know by now, I'm a total sucker for food and I love to make amateur food porn! I did my best to photograph some of the lovely produce and goodies along the way as well as collecting as much information as possible from the different vendors I fell in love with at the farmer's market. Somehow though, I spaced taking any photos of the long coveted milk that I was constantly chugging! (So, I'll just have to borrow those from the net). My old roomie/best buddy with whom I was staying on my trip, Christopher, was along for the ride and I think that he might be a budding foodie thanks to my visit!

Tuesday, August 31, 2010

Farm Fair Round Up, Savory Macaroon Recipe and a Tip to Cut Cravings!

With the farm fair having come and gone I am now left with an intense craving for sweets! This is largely thanks to the several rounds of cookies and pies that were baked in preparation for the home economics show. During the the year I stick to low carb food choices and definitely avoid white flour and sugar - both of which I've been consuming on a daily basis this past week! But, since my family gets into the Fair, we've decided it counts as a holiday! (I'm not sure that's wise or a good excuse to "pig out"!)

These are the first test version of the Savory Macaroons just with the topping mixed in. You can do it either way!
At the fair this year we did take home some ribbons (albeit not the coveted purple best in show) for our entries: 1st place -Macadamia Nut-butter Cookies with Liliko'i frosting, 1st place - Macadamia Nut and Onion Bread, 2nd place - Savory Chili-Lime Garlic Shrimp Mac Nut-Crusted Macaroons, 2nd place Peach Chantilly Delight and Honorable mention for Mac Nut-Butter Fudge. All in all, we did pretty well and I think we were pleased with the outcomes of our entries and our recipes.

Friday, August 27, 2010

New Favorite Recipe

Hot off the presses! Or at least outta my kitchen! My new favorite recipe of the moment, Fried Eggplant Mini-Pizzas! 

MMMMMmmmm so ONO!
I love pizza, but my awareness level is such that I have a hard time enjoying restaurant pizza (don't even think about store bought!). Most resturants default to factory food, which is going to be full of plenty of nasty stuff and barely any good stuff. Besides that, I try to stay away from most breads and grains n such (with a few exceptions). Plus, I like to get as much of my food locally as possible. So, this leaves me no other choice but to go homemade using what I know are the best ingredients!

This week at the farm market I picked up some lovely eggplants, the big round dark purple kine 2 for $1! Yess! I used eggplant parmesan, bruccetta, and margharita pizza as an inspiration and created these lovely and satisfying mini pizzas!

  • Eggplant large round variety (1 medium sized serves 2 people)*
  • Organic Raw Coconut Oil
  • Grass Fed Butter 
  • 1 Medium Clove Garlic
  • Hawaiian Sea Salt finely ground*
  • Organic Raw Milk Cheese
  • Tomatoes*
  • Fresh Basil*
*locally sourced

Kerrygold (all I use) is a great brand of grass-fed hormone-and-antibiotic-free butter that you can find at some of your local grocery stores and is well priced (for the quality!). Look for it at your grocery! They also make great cheeses! The general rule of thumb is do some brand/company research and find out if the cows are grass fed.

  1. Soften 1 Tablespoon of butter per person and mix with garlic and salt to taste.
  2. Slice the eggplant into 1/4-1/2 inch rounds and lightly fry/sautee in coconut oil until tender, but still firm.  
  3. Remove from heat and melt the garlic butter on the top of the eggplant followed by the cheese sliced or diced tomatoes and finely chopped basil. 
 You can also add whatever other veggies you like. I think I'll use some nice black olives next time I make this! Serve with a salad or any clean meat you like! We had ours with a small handful of wild goat jerky! Yum yum!

This was awesome! Fatty and satisfying, but without being heavy. We used forks and knives to eat these babies due to the thickness of the eggplants. Try it soon and I promise you'll love it!

Wednesday, August 18, 2010

Fast Easy and Healthy Chocolates!

Raw Cacao PowderFast easy and deeeeelicous way to get your coconut oil and your cacao!! Chocolate lovers rejoice! This stuff is full of goooodies. And if you don't make it really sweet you're alll gooood!


Mix equal parts coconut oil and sifted cacao powder (3/4 C of each in the photos). Sweeten with 1 teaspoon - 1 Tablespoon yacon syrup or honey. Add a couple pinches of finely ground sea salt. Mix with a whisk or spoon then pour into silicone molds or ice cube trays and chill till solid. ENJOY!!!

These will keep in the refrigerator or freezer longer than they'll be around!

The finished product!! Soo ono!

Friday, August 13, 2010

My Chemical Shower

It's time for my shower filter to be replaced and I just can't wait to get it! My skin and hair are so soft and smooth when the chlorine is not in the water!

Photo Source
I didn't used to be concerned about chlorine or other chemicals in my water, until I read that chlorine can be toxic to your thyroid and that our bodies absorb more chlorine (and other chems) in the shower than from drinking water! I guess it makes sense our skin soaks up anything we put on it and it's the largest organ of the body! Since then, I've found that chlorine can aggravate asthma, contribute to heart disease and even cause cancers. Yikes!

Wednesday, August 11, 2010

What's in My Ice Box?

Au'rai, so this is it, my ice box! This photo was taken last week after I got home from the farm market. Check out the details below.

A beautiful sight! Makoa's waiting in his spot, hoping to get a treat!

Monday, August 9, 2010

Wow! A week in Food!

I've been photo documenting most of the meals I have and lemme just say this past week has been ONO! I have so many beautiful food shots I wish I could share all the shots and all the angles.. not to mention the dishes themselves! But here's a sample taste of what's been eaten this past week : )

It's been a long time since I made any raw chocolates (with raw coconut oil) and I'm feelin a major comeback! LOVE the fresh shredded coconut! And I don't make these very sweet at all, more better, so I can eat more!

Nothing like some raw veggie nori rolls (no rice!) on a hot day! : )

Packed full of Kaua'i grown veggies: mixed greens, carrot, cucumber, avocado and sprouts. Just need the Nama Shoyu as seasoning. So ONO!

More Photos you don't wanna miss, after the jump!

Friday, August 6, 2010

Juice Worth the Squeeze

Found a great article (link found at the end of this post) from the folks over at Food Matters on the subject of cleansing. I subscribe to their newsletter and check out the articles that catch my eye.

Juice cleansing is a subject that has two sides to the story, one healing and the other scary! Sadly, enough some pretty dangerous cleanses have become popular fads that are super high in sugar and involve not eating for a long period of time! I'm not here to bash the folks out there practicing or promoting that variety of cleansing or fasting, but if you are curious about juicing or cleansing there are other options.

Wednesday, August 4, 2010

Dressing Deconstructed

Okay, here's about the easiest seasoned way to make a healthy salad dressing. Once you get comfortable with this you can get more creative by adding other seasonings to the mix!

As I have said in my Italian Dressing post all salad dressing is just: seasoning, fat and acid. The best fat choice for salads is organic extra virgin cold-pressed olive oil, but it doesn't refrigerate well, so....

Just make the vinegar part and keep it in the fridge! When ready to eat, drizzle your olive oil over salad followed by your vinegar mixture. (Always add oil first.) Pau! This is so easy to make you really don't have an excuse not to do it!

Here's the finished product! Click "Read More" below for more step-by-step details.

Monday, August 2, 2010

Easy, Easy Stir-Fry under $5 per person!

I've said it before and I'll say it again, my BF and I love our food! Lucky for you we take some pretty decent photos to share our meals and our inspirations with you folks : ).

Here's a look at our Sunday supper. Nothing really special just a stir-fry that we could have whipped up on any weeknight. That's the nice thing about stir-fry can make dinner really fast if you need to. Okay so let's talk ingredients! (Click "Read more" below for the whole recipe.)

Friday, July 30, 2010

Last Weekend Before School Starts!

School starts back up on Monday for the year so, get your kids, nieces, nephews, brother, sisters, or grand kids together for the last days of summer fun before school is back in session!

This weekend let the keiki choose what activity they like, and encourage them to pick an outdoor one because they're going to be stuck sitting in a classroom soon enough! Be sure and remind them of that :-)

Wednesday, July 28, 2010

Healthy Kine Local Grindz : ) !!!

Food is a part of everyone's life, for better or for worse. In my house we give plenty of aloha to our kaukau before, during and after we enjoy it.

It starts before the gathering takes place, we get a feeling, an inspiration, a kahea to gather a particular thing or another. Gathering is always a happy and joyful experience done with respect and reverence, never to be done greedily, always leaving back what we do not need.

Preparation: transporting, cleaning, preparing, cooking, and presentation are also pleasant and special tasks and much care and attention goes into each step. All throughout the whole process we give thanks and aloha to what the 'aina or others have gifted us, being grateful to be able to receive (and share our gifts).

When the time comes to eat, there is so much affection and love in our food it is almost a shame to eat something so lovely. Many times we take photographs of our food gifts during the different stages of gathering and preparation.

Imma share some photos taken from a bunch of different meals with y'all cuz I know you're wondering what I eat!

Delicious plums fresh picked from Koke'e.
Beautiful 'ulu gifted to my BF after he give kokua to one friend.

More photos after the jump :D !!

Wednesday, July 21, 2010

Italian Dressing - Fresh 'n' Healthy

Whether you're trying to drop a few pounds, keep your figure or make healthy meal choices you've probably tried eating more salad. But, did you know that salad can be bad for you? It all depends on what kind of dressing you use!

Commercial salad dressings (the kine you buy in the store - even the "healthy" kine) are full of unhealthy and fake oils, sweeteners, artificial colors, artificial flavors, flavor enhancers, preservatives and water! In addition to that, the dressings are made with dehydrated ingredients and then pasteurized leaving the end product nothing more than flavor residue with little or no trace of real food.

The solution and the way to eat healthy salads is to make your own dressing (it's easy and I'll show you how!) and only eat salads from restaurants (ask) that make their own dressings from quality ingredients (never canola or vegetable oil!)

Salad dressing is easy once you know the ratio! My general rule of thumb is: 

-1 parts acid for example
  • vinegar 
  • citrus juice
-3 parts fat  for example:
  • cold pressed extra virgin olive oil
  • other cold pressed unrefined  sesame or flax oil (good used together, but keep the flax chilled and never heat it!)
  • tahini
  • avocado 
  • buttermilk
  • cream
  • yogurt
  • even raw egg if you have a clean and reliable local source - never use dirty or cracked eggs!).    
-1-2 parts seasoning  The amount of seasoning depends on what you want and how thick you want your texture (more seasoning = thicker/chunkier). For example:
  • sea salt
  • garlic
  • herbs
  • shoyu
  • ginger
  • etc.

Ingredients for Italian Dressing (for fill one 16oz. bottle):

1 Handful of Italian herbs (any of the following, the ones I use in the video are italacized):
  • Sage
  • Basil
  • Mint
  • Rosemary
  • Oregano
  • Parsley
  • Thyme
  • Fennel
  • Chives
1tsp Coarse Sea Salt
1 Medium Clove Garlic
1/4 C Onion (diced)
2 Parts Apple Cider Vinegar (Balsamic Vinegar or Fresh Lemon Juice are fine too)
5 Parts Cold-pressed Extra-virgin Olive Oil
1tsp Raw Honey (Buy Local)

Note: if you are going to make enough for several days do not mix in the olive oil or it will harden in the fridge. Just store the vinegar/herb mix in the fridge and add olive oil to the salad first followed by the vinegar mix. When mixing separately you want to add the oil first so it can coat the salad (give it a toss, if you've got the skills - I make a mess unless I just use my hands) then add the vinegar, if you try and add the vinegar before the oil it'll be a lil' gross and make a mess. Unless you add egg to a recipe you should be fine to leave out your dressing for a day or so - just store in a cool dark place.

You can mix your ingredients in a food processor, mortar and pestle or even a blender! The trick is to get the seasoning into a paste or mush before adding any liquids (unless you're using a blender then you'll need liquid to blend).

Tuesday, July 20, 2010

New Post Coming Tomrrow!!!

Got another video in the mill ready to drop Wednesday July 21!! Look for it..

Friday, July 16, 2010


Lucky you live HI!  It's summer time and the plums are going off mauka!

Second weekend of plum season I went with my brothers to Koke'e and found plenty plums and even scored some blackberries - blackberries being the most healthy of the two and they stay choke all up in Koke'e!

Get out and go hiking and gather some ono, FREE, and healthy snacks.

Connect with the 'aina and your 'ohana!!

Hele mauka!

Wednesday, July 14, 2010

Chocolate Avocado Pudding

Avocado? In pudding?! Wha? 

I know, I know, I know! Trust me it's ooono! 

The avocado give the chocolate pudding an oh-so-ono fattyness that you gotta taste. You can make a simple basic chocolate pudding for a couple bucks and some change or less

Not all fat is gonna make you fat. Actually, the right kinds of fat will actually help you lose weight or maintain a healthy weight and help you prevent all kine of diseases. (I'll be covering more on this issue on other posts on this blog).

In the video I show you what and how to make a basic version and a next-level version with some ono additions that are great for you! This pudding is totally guilt free! (Unless you eat the whole thing by yourself and don't share! - I always feel a lil guilty when I do that.. hahaahah:-D)

Basic Ingredients:  
  • avocado
  • banana
  • cacao powder 
  • water/fresh coconut water
  • sea salt
Optional Ingredients:

About the ingredients:
  • Avocado is a superstar nutritious good for everyone - is loaded with good fats that your body needs. Great for anyone with any kine heart problems like high blood pressure or high cholesterol. The fat also will help your body absorb other nutrients too. Cost about $1-3 at farm market depending on time of year and size. Always a chance you can gather or receive these for free if you are lucky!
  • Banana stay good for the heart too an supposed to soothe ulcers. 
  • Coconut water is similar to our bodies chemistry and is easliy absorbed which makes it good for stay hydrated, removing toxins, and even for pass kidney stones. Hoy!
  • Cacao (whole chocolate) is pretty much a miracle food with more reasons to eat it than I can even list! Besides from being full of the feel-good-love chemical PEA and being an aphrodisiac is good for the heart, bones, and full of antioxidants (which protect your cells/body against "rust"/damage). Just be aware it is a mild stimulant, for those of you who don't consume caffeine try not to eat too much at night (unless you are planning on stayin' up ;-). (BTW the kine chocolate you find at the checkout in the supermarket or gas station stay choke with sugar which cancels out any good chocolate effects. So go for the primo kine).
  • Coconut get good fats which actually can help you lose weight or maintain a healthy weight and provide long lasting energy. Good for soo much check out the link. Plus, if you live HI get plenty coconuts around for free! Au'rai
  • Chia Seeds are full of good fats and don't go bad like some other seeds. Also, they hold moisture and help keep you hydrated as well as slowing down the release of sugar into your bloodstream (which is good for diabetics - don't mean you should use that as an excuse to eat more sweets!). They gel when wet and help keep things gently moving through your digestive system.
  • Hemp Seeds are mild tasting lil buggahs that get plenty more good fats that your body needs and are not gonna make you fat and a complex protein mix = good!
The coconut water, banana and avocado get plenty potassium which is good for the heart and for help with muscle cramping. The hemp and chia seeds provide some protien and the avocado, coconut, hemp and chia seeds provide a good dose of fats making this pudding one good snack for eat after one work out! Yesss!

Saturday, July 3, 2010

What You Know about Plastic?

Some kine plastics can "leach" or off gas bad chemicals and nasty stuff into your food, beverages, personal products and so forth.

There are lots of reasons to ditch the plastic bottles and switch to glass (or another safe alternative like stainless steel or something with an enamel or ceramic coating):
  • Things taste better when they come out of a glass!
  • You save $$$ not buying bottled water or other drinks.
  • Some plastics are hard to recycle.
  • If you throw them away they end up in landfills or as litter!
  • There's already a LOT of plastic and it never goes away it just gets smaller and can end up being eaten by wildlife (including the kine we eat!) or killing the wildlife.
  • Plastics are dangerous for you! 
  • It's easy!

So stop making excuses and make the switch! Find a bottle you like and get started!

Wednesday, June 23, 2010

Nothin wrong with chasin tail, just as long it isn't your own!