Pumpkin Coconut Tart

Pumpkin Coconut Tart
Prep Time: 30 mins     Cooking Time: 1 hour 45 min
    Total Time: 2 hour 15 mins 
Yield: 10 servings  Cal:  260 cal
Fat: 12g (6g sat, 3g mono)  Protein: 6g



  • 1 1/4 cups white whole-wheat flour
  • 1/2 cup slivered almonds, toasted
  • 1 tablespoon sugar
  • 1/2 teaspoon salt
  • 4 tablespoons cold unsalted butter, cut into small pieces
  • 4 tablespoons cold reduced-fat cream cheese, (Neufchâtel)


  • 1 1/2 cups canned unseasoned pumpkin puree
  • 3/4 cup sugar
  • 2 tablespoons dark rum
  • 1 teaspoon ground cinnamon
  • 1/4 teaspoon ground ginger
  • 1/4 teaspoon ground cloves
  • 3 large eggs
  • 1 cup “lite” coconut milk


  • 1/3 cup unsweetened coconut chips or flaked coconut, toasted (optional)



  1. Preheat oven to 350°F. Coat an 11-inch round or 8-by-12-inch rectangular removable-bottom tart pan with cooking spray.
  2. To prepare crust: Combine flour, almonds, 1 tablespoon sugar and salt ...

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Posted Wednesday, Nov. 20, 2013 by Michael Gonzales in Recipes, Dessert


Make Ahead Blueberry-Coconut Oatmeal Bake

Make Ahead Blueberry-Coconut Oatmeal Bake
Yield: 10-15 servings












4 cups gluten-free rolled oats

6 tablespoons unsweetened coconut flakes

1/2 cup maple crystals

1 teaspoon salt

2 teaspoons baking powder

2 teaspoons ground cinnamon

5 cups coconut milk

¼ cup chia seeds

6 tablespoons coconut oil, melted and cooled slightly

2 teaspoon vanilla extract

1 cup chopped walnuts, divided (optional)

3 cups fresh blueberries


1. Preheat the oven to 350 degrees F. Grease a 15x11 inch rectangular baking dish and set aside (you can also use a slightly smaller dish, but you will need to increase baking time. You can also use two dishes). 

2. In a medium bowl, mix together the oats, ½ cup chopped walnuts, chia seeds, coconut, maple crystals, baking powder, salt, and cinnamon. 

3. In another medium bowl, whisk together the coconut milk, coconut oil, and vanilla. 

4. Arrange 2 cups of the blueberries on the bottom of the prepared baking ...

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Posted Wednesday, Oct. 23, 2013 by Michael Gonzales in Recipes, Breakfast


Are you a Coco-Nut?

Are you a Coco-Nut?
By Jamie Free


Being in nutrition and health for the better part of the last 15 years, you learn things from every source you are around.  The internet has all sorts of conflicting articles on the same websites about products, health myths, and other “quick fixes” that can make your head spin.  One of the big things I grew up on was stay away from fats!  Run from them if you must!  I was a heavy kid and image can be everything when we are young (and older as well) so I ran from fats.  I clearly didn’t run fast enough because I was still heavy.  I played four sports through high school and ended with a decent college football career and yet I still wasn’t the epitome of lean.

When I got out of college, it was low fat, low carb diets for some wanna be modeling ...

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Posted Wednesday, Oct. 23, 2013 by Michael Gonzales in Healthy Living, Health, Nutrition, Spotlight, Products


Double-Berry Coconut Popsicles

Double-Berry Coconut Popsicles


Prep Time: 10 mins     Cooking Time: 2 hours
    Total Time: 2 hour 10 mins 
Yield: 9 to 10 pops 


  • 7 oz hulled fresh strawberries, coarsely chopped (about 1 1/2 cups (lightly packed) chopped strawberries)
  • 3 packets stevia in the raw
  • 1 cup canned light coconut milk
  • 1 teaspoon pure vanilla extract
  • 1 1/2 cups fresh blueberries



  1. Puree the strawberries in a blender or food processor with 1 packet stevia (you will get about 1 cup of strawberry liquid).  Pour about 2 tablespoons into each of 9 popsicle molds (it should fill each mold about 1/3 of the way; if you have extra, pour it into the 10th mold).  Freeze this layer until solid, or nearly solid for a more “tie-dyed” look.
  2. Mix the coconut milk, 1 packet stevia, and vanilla.  Pour about 2 tablespoons into each of 9 popsicle molds (it should fill each mold ...

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Posted Friday, July 5, 2013 by Michael Gonzales in Recipes, Dessert