Tag Archives: coconut palm sugar

Creamy Dreamy Vanilla “Rice” Pudding – Gluten Free, Paleo and Vegan

Creamy Dreamy Vanilla “Rice” Pudding

Gluten Free, Paleo and Vegan

creamy dreamy vanilla rice pudding steel cut oats gluten free paleo vegan dessert protein fiberGot a sweet tooth, love rice pudding? Oh my gawd have I got a treat for you. My hubby’s favorite sweet indulgence is rice pudding for sure. But we don’t eat rice, bread or pasta so he rarely gets to indulge. Til now!!!

The skies opened up and birds starting signing when I found this recipe at healthyfoodforliving.com. 5 ingredients and gluten free, paleo, dairy free and vegan. I felt like I found a $20 bill in my pocket or something. But could it be true? Oh it’s true. Instead of rice, it calls for STEEL CUT OATS.

creamy dreamy vanilla rice pudding steel cut oats gluten free paleo vegan dessert protein fiberThis recipe is deliciously sweet, thick, creamy, dreamy, amaze-balls, totally rice pudding-like. It’s hard to believe something so good is gluten free, paleo, dairy free and vegan.

If you aren’t willing to try things, you’ll never know how good they are. Not only good tasting but good for you.

Steel cut oats are gluten free naturally. The difference between steel cut oats and “gluten free” steel cut oats is the plant in which they are handled. The gluten free version certifies that is handled in a fully gluten free environment whereas the other regular kind is handled at a plant that also handles things that contain gluten so there may be some cross over. So if you are gluten “sensitive”, the regular kind should be fine but if you are gluten “intolerant”, go for the gluten free. I personally use the gluten free version and I am not sensitive nor intolerant, I just choose gluten free.

I wanted to add that this recipe has 10 grams of protein (from the almond milk and steel cut oats) and 4 grams of fiber but I didn’t want you to think I was making stuff up because it all sounds to good to be true doesn’t it?

5 ingredients, protein and fiber. You’ve got nothing to lose, try it!

Creamy Dreamy Vanilla "Rice" Pudding - Gluten Free, Paleo and Vegan
Prep time
Cook time
Total time
Recipe type: Paleo, Gluten Free, Dairy Free, Vegan, Breakfast, Dessert
Serves: 2
  • ½ cup steel cut oats
  • 1½ cups full-fat unsweetened coconut milk
  • 1 cup unsweetened vanilla almond milk
  • ⅓ cup coconut palm sugar
  • 1 vanilla bean, split
  1. Combine oats, coconut milk, almond milk, and coconut sugar in a medium saucepan.
  2. Slice down the length of the vanilla bean and carefully scrape out the vanilla bean seeds and add them and the remaining vanilla bean to the saucepan.
  3. Bring ingredients to a boil, reduce heat to VERY low and simmer, stirring often so not to scorch it, until thickened, about 30 minutes.
  4. The mixture was very watery at first but started to thicken up slowly and then very quickly towards the end of the 30 minutes so make sure you are watching the pot and stirring constantly at this point because it can scorch very easily.
  5. Remove pudding from heat and let sit for 3 - 5 minutes, it will thicken up even more.
  6. Discard vanilla beans and serve warm.
  7. I've eaten it cold. It was just as delicious, just thicker. You can reheat in the microwave for 30 seconds too.







Easy Savory Roasted Cauliflower

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Easy Savory Roasted Cauliflower

easy roasted cauliflower paleo vegan gluten free low carb

Cauliflower is one of the most versatile vegetables for sure. Because of it’s mild flavor, it adapts to pretty much any flavor you pair it with. It can be made into cauliflower rice, used for cauliflower cheese sticks or even cauliflower pizza crust.

It’s paleo, gluten-free, low-carb and vegan. Not to mention has lots of B-vitamins, vitamin C, antioxidants, fiber and contains cancer fighting properties. It’s one of the good guys for sure and this is an easy way to sneak this veggie into your meals.

Roasting cauliflower is super easy and can be customized to suit your preference for spices. I made this one with coconut palm sugar, paprika, a little salt and olive oil. Just use the florets of the cauliflower and toss thoroughly with the olive oil and spices, lay on a foil lined cookie sheet and bake. Done.

roasted cauliflower low carb paleo vegan gluten free fiberI love the combination of slightly sweet flavor from the coconut palm sugar with the delicate spice of the paprika but you can use any flavor combo that you are partial to.

If sweet and spice isn’t your thang, try using Italian seasoning, dry mustard and honey, jerk seasoning, nutritional yeast for a cheesy flavor or just salt and pepper. Whatever seasoning you use, just mix it with the olive oil and massage into the florets. So versatile!

I could eat the entire head of cauliflower myself but if you aren’t greedy like me, you might want to share. It’s so savory and easy that you might make 2 heads next time.

roasted cauliflower low carb paleo vegan gluten free fiber

Easy Savory Roasted Cauliflower
Prep time
Cook time
Total time
Easy Savory Roasted Cauliflower
Recipe type: Paleo, Gluten-Free, Low-Carb, Vegan
  • 1 large head of cauliflower (broken up into florets)
  • 2½ teaspoons olive oil
  • 3 teaspoons coconut palm sugar (can sub with light brown sugar)
  • 1 teaspoon paprika (separated)
  • ¼ teaspoon sea salt
  1. Preheat oven to 425 degrees
  2. In a medium bowl combine cauliflower florets, olive oil, coconut palm sugar and ½ teaspoon paprika. Using your hands, massage everything together making sure each floret is covered.
  3. Place cauliflower on foil lined cookie sheet and sprinkle with remaining ½ teaspoon of paprika and salt.
  4. Bake for 20 minutes, stir.
  5. Bake for an additional 7 - 8 minutes.
  6. Serve. How easy was that?


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Crispy Shredded Brussel Sprouts

Crispy Shredded Brussel Sprouts (with optional bacon)

crispy brussel sprouts bacon vegetable fiber cabbage leafy green vitamin c

The bacon in this recipe is totally optional. The brussel sprouts are delicious and full of flavor without it so it can easily be made paleo and vegan.

Crispy Brussel Sprouts
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Crispy Brussel Sprouts
Recipe type: Paleo, Vegan
  • 3 cups shredded brussel sprouts
  • 1 teaspoon coconut oil
  • ½ teaspoon minced garlic
  • 4 tablespoons vegetable broth
  • 1 tablespoon finely diced onion
  • 1 teaspoon coconut palm nectar or coconut palm sugar (can sub with brown sugar but recipe will not be paleo if you use it)
  • pinch salt and pepper
  • **Optional: 4 slices crispy bacon**
  1. **If using bacon, cook until crispy then finely chop**
  2. Chop nubby off of the brussel sprouts and peel off any unattractive leaves. Slice brussel sprouts in half and finely chop until shredded. I used my food processor to shred them but you can do it by hand too.
  3. In a large skillet heat oil and add onion, garlic, vegetable broth, salt/pepper and coconut palm nectar. Saute for a couple of minutes on medium, stirring making sure everything is combined.
  4. Stir in brussel sprouts and combine. (If using bacon, add that as well)
  5. Continue heating on medium to low for about 15 minutes stirring every couple of minutes. The mixture should crisp up and start to brown. Make sure to stir so that it crisps up throughout.
  6. Serve alone or top with your favorite protein.



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Coconut Palm Sugar & Nectar Explained

Coconut Palm Sugar & Nectar Explained

coconut palm nectar glycemic vitamins sugar vegan gluten free insulinI originally heard about Coconut Palm Sugar on the Dr. Oz Show. He was talking about this new sugar that didn’t cause sugar spikes and crashes making it better for diabetics, contains vitamins and could be used exactly the way you would use regular sugar in your coffee and baking with a 1:1 ratio.

Coconut palm sugar and nectar both have a low glycemic index (GI) measurement of 35 (compared to cane sugar’s 50). There are many benefits to mainly eating the low glycemic way.

  • Low GI diets increase the body’s sensitivity to insulin
  • Low GI carbohydrates improve diabetes control
  • Low GI carbohydrates reduce the risk of heart disease
  • Low GI carbohydrates reduce blood cholesterol levels
  • Low GI carbohydrates reduce hunger and keep you fuller for longer
  • Low GI carbohydrates prolong physical endurance
  • Low GI diets help people lose and control weight
  • Low GI diets help minimize carbohydrate cravings
  • Low GI diets help minimize energy crashes

The low GI makes it an ideal natural sweetener for diabetics, those interested in weight loss, or anyone simply looking for a healthier alternative to standard sweeteners.

Not only is coconut palm sugar and nectar delicious but both have a high mineral content, is a rich source of potassium (25% more than bananas), magnesium, zinc and iron. It also contains Vitamin B1, B2 B3 and B6. What’s more is that neither one is chemically produced keeping them in a natural, whole food state.


coconut palm nectar low glycemic index b vitamins potassium caramel brown sugar liquid vegan gluten free organic sustainable


Coconut Palm Sugar is produced by tapping the sweet nectar from the tropical coconut palm tree flower and drying the nutrient rich juice in a large open kettle drum. The juice condenses into a delicious brown crystals.


coconut palm nectar low glycemic index b vitamins potassium caramel brown sugar liquid vegan gluten free organic sustainable


Coconut Palm Nectar is produced the same way except it is kept in the liquid form similar to honey or maple syrup.



They are fantastic in brownies, cookies and cakes and also makes a perfect topping for oatmeal. Coconut Palm Sugar and Nectar are commonly used in Asian dishes to give that signature sweet flavor.

I personally use the Trader Joe’s Organic Coconut Sugar and Big Tree Farms Coconut Palm Nectar. I cook and bake with the sugar and use the nectar in my tea, drizzle on breakfast quinoa,  among other things just like I would honey. The flavor reminds me of a combination of brown sugar, butterscotch and caramel.

Sugar doesn’t have to be off limits as long as you make the right choices. Just another example of a small change that can make a big difference.

Hail to the coconut!

coconut palm nectar low glycemic index b vitamins potassium caramel brown sugar liquid vegan gluten free organic sustainable



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