Tag Archives: coconut milk

Delicious Spicy Pumpkin Soup. Great For Weight Loss.

Spicy Pumpkin Soup RecipeSpicy Pumpkin Soup. Simple and delicious. Great for those who want to lose weight.

Many people know that pumpkin is extremely rich in vitamins such as A, C and vitamin-E that’s why it can help greatly in keeping our eyesight sharp.

What’s a little less known is that the pumpkin can keep us  feeling full for longer on fewer calories. 100 g provides only 26 calories and contains no saturated fats or cholesterol.  This is why the pumpkin is recommended as part of many weight loss programs.

I recently experimented with a new way of making the pumpkin soup and we all loved it, so I am sharing the recipe.

Spicy Pumpkin Soup Recipe

Preparation and cooking time

  • 40 minutes.
  • Serves 4.


  • 4 cups of pumpkin (around 600-700grams)
  • 1 tbs of coconut oil
  • 2 onions
  • some ginger
  • 5-6 garlic cloves
  • 2 cups (400-500ml) of coconut milk
  • 3 cups of water
  • Thyme, salt, pepper
  • 1 tsp of chili powder or fresh chili pepper
  • Coriander


  1. Heat the coconut oil, add chopped onion, garlic and ginger and cook on low heat for few minutes.
  2. Add the pumpkin peeled (or not) and cut in cubes. Simmer for another few minutes.
  3. Add the unsweetened coconut milk, water and thyme and simmer for another 20-25 minutes.
  4. Add the salt, pepper and chili.
  5. Puree the soup using a blender or stick blender.
  6. Add freshly chopped coriander.


Vanilla-Coconut Tapioca Pudding

Gluten-Free Dairy-Free Vanilla-Coconut Tapioca Pudding

Cassava flour is great alternative to wheat flour, since wheat flour is typically refined, bleached, and stripped of nutrients.Instead of wheat flour which contains gluten to which many people are highly sensitive to, you can use organic cassava flour.

Cassava (also known as tapioca, yuca, and manioc root) is an edible starch and major source of carbohydrates.

Used as a major staple food for many South American tribes since Pre-Columbian times, cassava flour is a great alternative to wheat flour, since wheat flour is typically refined, bleached, and stripped of nutrients. Cassava flour is a good source of calcium. Did I mention it is also gluten-free :)?

Here is a quick recipe for a delicious pudding that is very easy to make.

If you are on a long detox where tapioca is occasionally allowed (please check :)) and crave a desert, this may work provided you use a tiny amount of stevia instead of sugar, skip on salt, and use a simple topping like cinnamon.

Check it out!

Preparation time

  • 15 minutes


  • 1 can (400ml) unsweetened coconut milk or homemade almond milk
  • One-quarter cup (2 tablespoons) of quick cooking tapioca
  • Pinch of salt
  • 2 teaspoons of Madagascar Bourbon Pure Vanilla powder
  • 2 tablespoons unrefined brown sugar or some pure stevia extract if you are on detox
  • For topping – use your imagination :).  Examples 2 ripe bananas, sliced; toasted almonds with a tablespoon of dark rum is another option.  I also like crashing some berries in the blender.  Or adding some aronia powder or cinnamon.


  1. In a medium saucepan combine coconut milk, tapioca and salt. Slowly bring to a simmer over medium heat, stirring constantly.
  2. Add vanilla. Keep stirring until mixture begins to thicken.
  3. Remove from heat; stir in sugar until melted.
  4. Let it stand in the saucepan uncovered for 10 minutes or until thickened, stirring occasionally.
  5. Cut bananas in small pieces and stir in. Transfer to serving cups.
  6. Top with almonds and rum or any other topping that you prefer or have at hand.

Food In, Love Out 🙂

Luka’s Healthy Dairy-Free Coconut Pancakes

Healthy Dairy-Free PancakesLuka Leana

“Regular” pancakes are typically fried and made with wheat flour and milk which makes them rather unhealthy and hard to digest.

My children both adore pancakes (me too :)) and I have been struggling for a long time to find a healthier alternative.

Here is my recipe that is dairy-free and “bad gluten”-free.

Instead I use the spelt flour, coconut flour (optional), coconut milk and coconut oil. You will notice that you will not experience a typical “weight” in your stomach that is common after eating the pancakes made with wheat’s flour and cow’s milk.

For those new to spelt: spelt does contain gluten but the gluten in spelt has a different molecular make-up and the body handles it easier than the wheat’s gluten (a sticky substance with a consistency like glue which is difficult to digest). Spelt is tolerated better than wheat, however as spelt does contain gluten, it is unsuitable for people with a true gluten allergy.


  • 400-500ml of coconut milk
  • 3 eggs
  • Flour (1/3 coconut flour (optional), 2/3 spelt)
  • Water

This mix will make about 3-4 servings.


    • In a small bowl mix gently coconut milk and eggs.
    • Slowly add the spelt flour. I never measure the flour, but it must be somewhere around 4-5 cups.
    • Use a wooden spoon and mix until a nice consistency is reached similar to that of a “regular” pancake mix.
    • Add some water at the end. Try not to “over-mix”.

Note: This kind of pancake mix breaks easily during the flipping as there is not enough gluten to keep it together. This is especially true if you are NOT using the dangerous non-stick skillet. The “secret” is then to make smaller pancakes looking similar to American pancakes.

    • Heat a larger skillet over medium heat, and coat with 5ml of coconut oil.
    • Pour in the pancakes. You should be able to fit 3 to 4 pancakes. This is important, otherwise if you make one big pancake, it may be challenging to flip it.
    • Flip with a thin spatula, brown on both sides and serve hot.
    • Enjoy your healthy pancakes  🙂