Recipe: Berry Coulis 🍓

“It’s 5 o’clock somewhere” is a typical rationalization for an alcoholic beverage earlier in the day. Similarly “it’s warm and sunny somewhere” is one of our favorite ways to declare that it’s always time for ice cream, especially with a berry coulis on top.

What is a coulis?

A coulis is a sauce made from puréeing and straining fruit, or vegetables. A fruit coulis is often added to desserts, as you’ll see suggested below.

Is a coulis cooked?

It doesn’t have to be – the definition above means that you could just blend or purée the fruit and strain it, keeping it raw. Some like a warm coulis added to ice cream, cheesecake, or baked goods.

Here’s a berry coulis that you can add to vanilla bean ice cream, our plant-based Banana ‘Nice’ Cream, or even to decadent gluten-free pecan brownies. Stay tuned for that forthcoming recipe!

Prep time: 3 minutes

Cook time: about 10 minutes

Ingredients

1 pint fresh or frozen berries (we used raspberries)

1 tbsp maple syrup

1/3 cup water

1/2 lemon, juiced (optional)

Instructions

Add all ingredients to a small saucepan and heat on medium-low, stirring and mashing the berries down as they cook. You may also want to use an immersion blender. Cook until the sauce is at desired viscosity or thickness. Strain if you desire the remove the seeds. Otherwise, pour your berry coulis over your favorite dessert(s) of choice to add another dimension of flavor and texture. Enjoy!

💔 Break up with Sugar + What Happens

Perhaps you’re popping the last bonbons or chocolates of Valentine’s Day into your mouth as you read this. “Okay, yeah, I know sugar isn’t good for me but how bad is it really? Isn’t it just extra calories?”

How Sugar Harms our Health

Unfortunately, added sugars in our diets are way more deleterious to our health than just giving us extra calories. They can actually cause nutrient depletion, contribute to excess body fat and weight gain, cause a blood-sugar rollercoaster ride, low mood, energy bursts + slumps, disruption of a healthy gut microbiome, feed abnormal cells (e.g. cancer), and so much more.

How to Reduce Sugar in our Diets

Every meaningful change starts with awareness.

  • Learn about how much added sugar the average American and you eat (don’t be fooled – one of our vegan clients ate mostly healthy food but also managed to get in 117g of added sugar into a single day!)
  • Educate yourself about how the body processes sugar and its detrimental effects.
  • Figure out how to identify the many names for sugar in the ingredients lists of the foods you eat.
  • Check your foods (and your children’s and pets’) for hidden sugars.
  • Get guidance from a nutrition expert who can help you break your addiction to sugar and support you on your wellness journey.
  • Tools & Resources to Reduce Added Sugar Consumption

    We understand how hard it is to break up with sugar – it was one of our first loves! After deep-dives into educating ourselves and seeing the effects of poor diets, including too much added sugar, in hospitals and clinical practice, we committed to taking control of our own sugar intake and helping others do the same. It’s not easy but it is doable.

    Fortunately, we have two options to further both your education + implementation around breaking ties with sugar and gaining better body composition, weight loss, digestion, heart health, better skin, naturally elevated energy levels and more!

      1. Join our Sugar Busters Masterclass on Thursday

      1. The ’25’ Sugar Detox Challenge is where we have 25g or less of added sugar for 25 days. We have group and individual sessions to help you achieve your best results. Starts on Sunday!

    What Happens when you Stop Eating Added Sugar?

    A variety of good things! Here’s what some people have experienced through our programs and work together:

    “I was already eating well but having a layer of junk food on top of it! By paying attention to sugar intake and assistance in reducing it, I have lost 18.6 lbs in two months!” – Bobbie A., Columbus, OH

    “Fall 2018: While eating my second to last of an entire package of cookies (chocolate macadamia nut I believe they were) and calling it lunch, the thought that I love sugar a little too much once again crossed my mind. Those tasty treats also reminded me of my life-long turbulent love affair with sugar… remember when my dear love sugar gave me diabetes for an anniversary present about 10 years ago! While eating that last cookie, I pulled up an article that listed the characteristics of a sugar addict and I think I nailed 5 out of 6! Maybe… maybe now is the time I can do something to gain control over what looks more and more like a real addiction….

    Spring 2019: So there I was… standing on a digital scale in my closet looking down at a weight I haven’t seen since the 10th grade (that’s 37 years ago if you’re curious)!” – Steven (full success story here)

    “The individual calls focused on one area and the chance to ask questions one-on-one. This helped me feel accountable and made me think before I ate something. Despite the fact I could have put more effort into it, I did see improvements and lost 7lbs!” – Jane V., Columbus, OH

    “Weight loss of 5lbs, pants feel better! I’m in control and am seeing results.” – Erin D., Columbus, OH

    “There are so many sources of hidden sugar in the foods than I ever knew! I would recommend this program to everyone, especially moms.” – L.B., Columbus, OH

    “I started the challenge because of all the sugar I eat (I love candy). I have had none during this challenge and my whole body feels better. I feel more alert and love seeing how little sugar I can eat. Even more than losing weight, I love the mental focus & overall better health that I’m experiencing during this detox”- Jan R., Columbus, OH

    There are only a few questions to ask yourself at this point:

      1. What’s your current sugar consumption and health like? What will happen if you don’t make any changes and continue on this path?

      1. What do you believe is possible for yourself – how you’d feel, look, focus and produce – if you broke up with added sugar?

    You can change the trajectory of your life right now, with your very next meal or snack. Start with reducing added sugars to win big!

    Recipe: Just another Mochi Monday 🍡

    *Reference to an 80s band, hints below!

    What is mochi?

    Mochi is a Japanese rice cake made from short-grain glutinous rice. Let’s take a moment to define the term glutinous; it sounds like it would have gluten in it, but it actually means having a gummy or glue-like quality. As long as your mochi is made from rice, without any added glutenous (which means gluten-containing) ingredients, this is a perfectly good dessert option for those who are gluten-free. In making mochi, the rice is pounded into paste and a desired shape.

    Is mochi healthy?

    For a treat, mochi is definitely a healthier option than most out there. It has carbohydrates from the rice and nutrients such as magnesium, manganese, niacin (B vitamin) and some potassium and iron.

    What does it taste like?

    Plain kiri (rectangular) mochi tastes like a sweet, chewy marshmallow-rice mix. It’s stretchy like bubblegum and has a soft texture.

    How does one eat mochi?

    A multitude of options await one who is eagerly staring down some puffed up mochi. You can choose to make it into a nori sandwich by placing the mochi in a sheet of nori and adding some tamari or soy sauce. Mochi can be cubed and added to soups as dumplings. It’s known as a cheese substitute that could be grated into lasagnas or quesadillas (we’ve not tried these yet). As a simple, salty snack just dip mochi into soy sauce or tamari. For those who prefer a sweeter version, try it with some maple syrup and nuts (recipe below).

    When is the best time to enjoy some mochi? Pretty much anytime really. While walking down your street, like an Egyptian. When a hazy shade of winter falls around us. Though we’ve eaten it during every season, autumn is a perfect time to have this nice, warm treat

    All we can say is that this treat will probably ignite an Eternal Flame of dessert desire in your heart. Get it?

    Prep time: 2 minutes

    Cook time: about 13 minutes

    Disclosure: some of the links below are affiliate links or discount codes, meaning, at no additional cost to you, if you click through an affiliate link and make a purchase, we may make a commission.

    Ingredients

    2 mochi, kiri type (we used the Eden brand, individually wrapped)

    1/2 tbsp maple syrup

    1/8 cup organic pecans

    1/2 tsp cinnamon

    Instructions

    Preheat oven to 450 degrees Fahrenheit. Place parchment paper on baking sheet and then the mochi on top. When oven reaches designated temperature, transfer baking sheet onto top rack. Bake for about 13 minutes or until mochi “puffs” out sufficiently (turn on oven light and watch the baking ‘magic’) and is nicely toasted.

    *Did you figure out the 80s band? What do you think of mochi? Let us know in the comments below.

    Red, White, and Blueberry Tart

    fruitnuttart

    You may remember this beauty being featured on WBNS 10TV in honor of National Pecan Month. This healthy dessert is easy to make and fun to decorate. Made from fruit and nuts, the tart is raw, vegan, gluten-free, and dairy-free. Did we mention delicious? Because it’s definitely that too! Enjoy it this holiday weekend.

    Ingredients

    Crust

    1 cup chopped nut blend (we used 1/2 cup walnuts and 1/2 cup pecans)
    1 cup chopped dates
    1 cup flaked or shredded coconut
    1 tbsp cinnamon
    1 tsp vanilla extract
    pinch of nutmeg, optional

    Toppings

    1-2 mashed bananas
    Blueberries, strawberries, and kiwis to decorate (about 1 cup of each)

    Instructions

    Soak dates in warm water for about 10 minutes to soften them. Chop nuts with a knife or use a food processor. Drain dates and mix with nut blend, coconut, cinnamon, and vanilla extract in a bowl. Once well mixed, roll into balls and press into pie plate. Mash bananas and add a layer or ‘frosting’ to the crust. Top with berries and kiwi or your desired fruits. For extra pizazz, drizzle honey or melted chocolate over the tart.