Pineapple Refresher

This smoothie screams tropical thirst quencher. Pineapple contains necessary and vital digestive enzymes and there really is no better hydrator than coconut water. Some benefits of coconut water include lowered blood pressure, increased athletic performance (thanks to electrolytes), boosted energy, reduced cellulite, and reduced muscle tension.

Pop all these ingredients into a blender and enjoy a cool refreshing smoothie on a hot day while boosting your health at the same time!


1 banana

1 cup pineapple (include the core, a lot of the nutritional benefit is in the core)

1 cup mango

1/2 cup unsweetened coconut milk

top with coconut water (I used pineapple infused coconut water, but plain coconut water works, too)

  1. Add all ingredients into a blender and blend until smooth.

Vanilla Sandwich Cookies

It is possible to have treats while eating a whole food diet. Who wants to give up the occasional treat?! Just make sure you use wholesome ingredients, and you can “indulge” that sweet tooth with nature’s best food.

What makes it even better is that they are ready in 30 minutes. They are so tasty, though, that they might not last that long in the cookie jar. 🙂


1 1/2 cup oat flour

3 tbsp coconut oil, softened

1/3 cup maple syrup

1 tsp vanilla extract


1/4 cup coconut oil, softened

3 tbsp non-dairy milk (almond, cashew, or oat milk work great)

1 tbsp maple syrup

  1. Preheat the oven to 350.
  2. Combine all cookie ingredients in a mixing bowl and mix until a sticky but roll-able dough forms.
  3. Roll or press out on a sheet of parchment paper and using a cookie cutter, cut any shape you like. Carefully transfer to a cookie sheet lined with parchment paper.
  4. Bake for 8-10 minutes. Cool completely before spreading filling on them.
  5. To make the filling: combine the softened coconut oil and syrup. Add the non-dairy milk 1 tbsp at a time. It will be clumpy at first but keep stirring and adding milk and it’ll get thick and creamy.
  6. Add a dollop onto have the cookies and top with the other half to form the sandwich.
  7. Store in the fridge!


Cilantro Lime Corn

This is a delicious, fresh, and bright side dish to accompany a veggie burger or served in a taco or burrito bowl.

It is quick and easy to make. You could eat it right away, or let it sit for an hour (or longer) to really let those flavors meld together. You can also eat it hot or cold.

1 16oz bag frozen corn (or you can cut fresh corn off the cob)

1/2 cup finely chopped red onion

1/4 cup fresh chopped cilantro

juice of 1 lime

juice of 1 lemon

1/2 tsp Himalayan sea salt

ground black pepper to taste

  1. Cook corn in a saucepan with water or vegetable broth,
  2. Once corn is done, mix corn with remaining ingredients in a large bowl and either serve immediately or let sit for at least an hour to intensify the flavors.