Carrot Cake Smoothie with Coconut Whipped Cream

Carrot Cake Smoothie.jpg

This healthy and delicious smoothie tastes more like a decadent dessert than a nutritious way to start the day. The natural sweetness of the orange and carrots are balanced by a trio of complementary spices, while a spoonful of homemade coconut whipped cream serves as the perfect finishing touch.

Tip: For best results, use coconut milk that does not contain guar gum to make the whipped cream.


Prep time: 10 minutes        
Serves: 2

Coconut Whipped Cream Ingredients:

  • 1 13.5-oz. can coconut milk, chilled
  • 1-2 T. maple syrup (optional)
  • 1 t. orange zest (optional)

Smoothie Ingredients:

  • 1 c. coconut milk
  • 1 large banana, cut into chunks and frozen
  • 2 large stalks celery, roughly chopped
  • 1 large orange, peeled
  • 4 large carrots, roughly chopped
  • ¾ t. cinnamon
  • ¾ t. ground allspice
  • ½ t. ground nutmeg
  • 4-6 ice cubes

Optional Garnish:

  • Ground cinnamon
  • Finely chopped walnuts


1.    Chill coconut milk in the refrigerator for several hours or overnight. To prepare, remove can from the refrigerator without shaking or turning and remove the lid. Scoop out the solidified “cream” from the top of the can and transfer to a mixing bowl. Reserve remaining liquid coconut milk to use in the smoothie.

2.    Add maple syrup and orange zest, if desired, to mixing bowl and blend until light and airy. Allow coconut cream to warm up slightly before blending if lumps persist. Cover and place bowl in refrigerator until ready to use.

3.    Add the coconut milk and frozen banana to a high-speed blender and blend until smooth, around 30 seconds.

4.    Add celery, orange, carrots, cinnamon, allspice, nutmeg, and ice cubes. Blend on high speed until completely combined and creamy, approximately 1-2 minutes.

5.    Pour into glasses and top with a scoop of coconut whipped cream. Garnish with a dash of cinnamon or finely chopped walnuts, if desired, and serve immediately. Enjoy!





Pea Stew

Pea Stew.jpg


  • 2 tablespoons olive oil
  • 2 cups chopped onion
  • 3 cloves garlic, minced
  • 2 teaspoons toasted cumin
  • 2 teaspoons minced fresh thyme or 1 teaspoon dried, crumbled
  • 2 teaspoons minced fresh ginger
  • 4 large tomatoes, chopped
  • 3 cups beef stock
  • 1 cinnamon stick
  • 3 carrots, small diced
  • 3 cups broccoli
  • 2 medium yellow squash, small diced
  • 1 lb green peas, frozen
  • 2 tablespoons minced fresh cilantro


  1. In a large pot or rondo, heat the oil over moderate heat until hot.
  2. Add the onion and cook, stirring occasionally, for 5 to 7 minutes, or until golden.
  3. Add the garlic, cumin, thyme and ginger and cook, stirring, 1 minute.
  4. Add the tomatoes, broth and cinnamon stick.
  5. Bring liquid to a boil and simmer, covered, for 15 minutes.
  6. Add the carrots and simmer, for 8 minutes.
  7. Add the broccoli, squash and green peas and simmer.
  8. Cover, 5 minutes more, or until vegetables are just tender.
  9. Stir in the cilantro.



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Smoked Pork Butt



  • 1 cup vegetable oil
  • 2 qt. pineapple juice
  • 1/4 cup kosher salt 
  • 1/8 cup paprika
  • 1/8 cup Worcestershire sauce
  • 1/8 cup white pepper
  • 3 oz chicken base or 1 qt. Reduced chicken stock to a 3rd chilled before adding


  • 2 cups cider vinegar


  • 1/2 cup kosher salt
  • 1/3 cup coarse black pepper
  • 1/4 cup paprika
  • 1 tablespoon garlic powder
  • 1 tablespoon onion powder
  • 1 tablespoon chili powder
  • 1 tablespoon celery salt
  • 1 tablespoon hickory salt, optional, 3 tablespoons of coffee grounds 
  • 1 tablespoon marjoram 
  • 1 teaspoon ground cumin
  • 1 teaspoon ground sage
  • 1/4 teaspoon cayenne pepper
  • 3/4 cup sugar


  • 1 tablespoon honey
  • 1 pork butt (approximately 5 pounds)
  • Apple and hickory wood chips, soaked in water for at least 30 minutes, for smoking
  • Charcoal, and hickory wood chunks for smoker, add about 1/2 gallon of apple juice in a stainless steel pan in the opposite side of the charcoal and wood
  • 2 tablespoons yellow mustard


  • lace all ingredients in a non-reactive bowl and whisk together.
  • Rub: Place all ingredients in a container with a lid and shake well. 
  • Glue: Whisk ingredients together and place in a squeeze bottle.
  • Pork: Reserve 1 cup of marinade and set aside. (The reserved marinade will be used to base the pork during the cooking process.) Inject a little marinade into the pork butt in numerous places. Place pork in a container and cover with remaining marinade. Marinate in the refrigerator for 6 to 8 hours. 
  • Remove the pork from the marinade and pat dry with paper towels.
  • Cover pork with a light coat of the "glue" mixture to help the rub stick. Sprinkle generously with rub, making sure to work it into the meat.
  • Prepare a smoker to 225 to 250 degrees F and add hickory wood chunks to the lit charcoal.
  • Place pork on the smoker. Be careful not to over-smoke. After 2 hours, baste pork with reserved marinade and return it to the smoker for 1 hour. Baste again and return to smoker for 1 more hour. Repeat 1 more time, with the basting and smoking for 1 more hour. Remove pork from the smoker, wrap in aluminum foil and return to smoker until the pork has an internal temperature of 200 degrees F. (Alternatively, you can finish cooking the pork in a low oven preheated to 250 degrees F). When the pork has reached 200 degrees F, remove it from the heat and let stand for approximately 15 to 20 minutes before slicing, a day before prep on this pork works the best.

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Banana Burrito Ideas - Children's Recipe


PB & J

  • Whole-Wheat Tortilla
  • 2 Tbsps. Peanut Butter
  • Banana
  • 1 Tbsp. Jelly

Nutella and PB

  • Tortilla
  • 2 tbsp Peanut Butter
  • Banana
  • 1 tbsp. Nutella

Fluffer Nutter Roll-Up

  • Tortilla
  • 2 tbsp Peanut Butter
  • Banana
  • 1 tbsp Marshmallow Fluff


Spread peanut butter over the tortilla. Peel banana and put it at the edge of the tortilla.  Spread the banana with your optional topping (jelly, Nutella, marshmallow fluff) and then roll up the tortilla.  Fold the ends to hold all the ingredients inside.  For a yummy alternative warm up the tortilla in the microwave for 10-15 seconds for an ooey gooey treat.

Pair with these items to make a delicious lunch your child will love.:

  • Fruit cup
  • Yogurt
  • Non-sugary drink like Water, Bai, or Crystal Light



Black-eyed Pea and Turkey Gumbo



·         1 ½ cup flour

·         1 ½ cup oil

·         2 cup diced onion

·         1 cup diced green pepper

·         1 cup diced celery

·         3 Tablespoon chopped garlic

·         1 ½ gallon pork or chicken stock

·         1 ½ pound okra sliced crosswise ½ inch wide and seared in lard until lightly browned

·         2 cups cooked black-eyed peas (cook in chicken stock with large pieces of mirepoix that can be removed after cooking)

·         2 cups bacon braised greens (collards or mustards cooked in bacon and onions with sugar, vinegar, hot sauce and salt and pepper

·         2-3 # Turkey Breast (raw weight) fully cooked and chopped

·         File 2 Tablespoons

·         Thyme 1 Tablespoon

·         Chile powder 1 Tablespoon

·         Paprika 1 Tablespoon

·         White pepper 1 Tablespoon

·         Black pepper 2 Tablespoon

·         Cayenne pepper 1 Tablespoon

·         Bay leaves 3 each


1.      Make a dark roux using the oil and flour

2.      As soon roux is the right color (just past red and turning back to brown but not scorched or smelling really burnt) add the diced vegetables and garlic

3.      Add the stock and stirring very frequently bring up to a simmer.  Simmer for about 1hour stirring lots. 

4.      Skim all of the fat that separates out. 

5.      Taste the gumbo.  It should not taste pasty and like the roux anymore.  If it does you may need to add more stock up to a ½ gallon.  This is different every time depending on the exact measurement of flour, strength of starch in the flour, degree of cooking of the roux among other things so add the stock in stages and let it cook and come together before adding more.

6.      When the gumbo is the right consistency add the okra, black-eyed peas, greens, pork, and seasoning.  Allow to return to a simmer and adjust the seasoning. If not thick, add a blonde roux for thickness.

7.      Serve with steamed rice



Corn and Goat Cheese Grits



  1. 4 cups water
  2. 1/2 cup whole milk
  3. 2 tablespoons unsalted butter
  4. Kosher salt
  5. 1 cup stone-ground cornmeal
  6. 2 tablespoons extra-virgin olive oil
  7. 1 large Spanish onion, coarsely chopped (1 1/2 cups)
  8. 3 garlic cloves, coarsely chopped
  9. 1 1/2 cups fresh corn kernels (about 3 ears) or one 10-ounce package frozen corn kernels
  10. Freshly ground pepper
  11. 4 ounces fresh goat cheese


  1. In a medium saucepan, combine the water, milk, butter and 1 teaspoon of salt and bring to a boil. Slowly whisk in the cornmeal. Cook the grits over moderate heat, stirring frequently with a wooden spoon, until thickened and the grains are tender, about 40 minutes.
  2. Meanwhile, in a medium skillet, heat the olive oil. Add the onion and cook over moderate heat until softened, about 5 minutes. Add the garlic and corn and cook, stirring occasionally, until the garlic is softened, about 5 minutes. Season with salt and pepper. Transfer the corn mixture to a food processor or blender and puree until the mixture is just smooth.
  3. Stir the pureed corn and the goat cheese into the grits, season with salt and pepper and cook just until heated through. Transfer to a bowl and serve.




Recipe courtesy of Nick Wallace

Recipe courtesy of Nick Wallace


  • 1 1/2 cups heavy cream
  • Salt and pepper
  • 2 cups chopped fresh spinach
  • 1 pound bacon, cooked and chop or if you can get some pork Belly then substitute
  • 1 1/2 cups shredded Smoke Gouda
  • 1 cup shaved gruyere cheese, use a potato peeler to shave
  • 1 (9-inch) refrigerated pie crust,  fitted to a 9-inch glass pie plate
  • 6 large eggs, beaten


  • Preheat the oven to 375 degrees F.
  • Combine the eggs, cream, salt, and pepper in a food processor or blender or you can simply use a whisk and a bowl.
  • Layer the spinach, bacon, and cheese in the bottom of the pie crust, then pour the egg mixture on top. Bake for 35 to 45 minutes until the egg mixture is set. Cut into 8 wedges.



Satsuma Po de Crème


  • 3 cups plain Calpico
  • 1 cup heavy cream
  • 2 satsuma oranges, juiced and strained, plus 1 satsuma, segmented, for garnish
  • 1 cup sugar, divided
  • 2 tablespoons Cointreau
  • 1/2 vanilla bean, split and scraped
  • 6 eggs


8 Servings


·         Preheat the oven to 225ºF.

·         Combine the Calpico, cream, satsuma juice, 1/2 cup sugar, Cointreau, and vanilla bean seeds and pod in a heavy saucepan. Bring to a simmer over medium heat.

·         Whisk the eggs and remaining sugar in a bowl. Slowly pour the cream mixture into the egg mixture, whisking constantly. Return the saucepan to the stove over low heat and stir constantly until the mixture coats the back of a spoon, about 4 to 5 minutes. Strain the mixture and let cool.

·         Pour into eight 6-ounce ramekins. Set the ramekins in a 9 x 13-inch baking pan. Add enough water to the baking dish so that it comes halfway up the sides of the ramekins. Bake in the oven until the custard is just set and jiggles when gently shaken about 45 minutes. Remove and let cool. To serve, garnish each dish with a satsuma segment.