RECIPE: Sunshine Smoothie Bowl

Hello, friends! Before I dive into this recipe, I wanted to say a HUGE thank you for all of the supportive comments on my previous post – means so much to me. I was shocked at how well it was received and even more shocked to learn how many others are in the same boat. Your emails and text messages have helped me to feel less alone and hopeful. I’m sending so much love and healing energy to all of you ❤️

If you read my last post, you know that I’ve made some changes in my diet to reset my system and I’ve had amazing results – more energy, no bloating, pain-free, positive mood changes, clothes fitting better, and hopeful. When I was first introduced to the Autoimmune Protocol, I focused too much on the foods I’d have to avoid, rather than looking at the lengthy list of foods I could eat – it’s all about perspective, right?

Since going vegan almost ten years ago, I’ve consumed nuts & seeds on a daily basis. Heck, almost at every meal if I think about it: nut milk in my smoothies, nuts in granola, cashews to make a creamy sauce or soup, nut or seed butters on toast, in smoothies, in baked goods. The list could go on. Nuts & seeds are in A LOT of vegan products.

Same goes for grains. They’re in our cereals, granola, pancakes, and baked goods. But we also cook them up to go with our lunch or dinner – rice, quinoa, millet, buckwheat…well, you get the idea.

My body hasn’t ever had a break from nuts, seeds, and grains – I’m 37 years old – so that’s many days of consuming these foods. I’ve been without nuts and seeds for over two weeks now and without grains, beans, and nightshades for over a week…I’m honestly shocked at how much better I feel. With the AIP diet, they say to do it for 30 days to reset your system – I’m not sure I will go that long since I don’t think I’m getting enough protein (might add beans back in next week) – it’s a harder diet to follow as a vegan.

Eating this way has forced me to get creative, but also reigniting my love for the simple meals…my current favorite dinner is baked yams with sauteed kale, onions, garlic, zucchini, topped with coconut aminos and sliced avocado…gimme those greens! I’ve also fallen in love with these Coconut Paleo Wraps – on the pricey side, so they’re a treat for me. You can find them at pretty much an natural food store or online, but I have found that Whole Foods sells them for the best price. I love using them for both savory (veggie wraps) and sweet (apple crepes) recipes. Oh! And all I can say is coconut butter never tasted so good – now that all of my other nut/seed butters are out – coconut butter is like gold to me! Haha!

*If anyone is interested, I’d be happy to do a post sharing what I eat in a day following this protocol.

If your weather is anything like ours, you’re probably still enjoying smoothies and nice cream without shivering under a blanket just yet 😉 I think this recipe borders on nice cream due to its thickness, but I’m calling it a smoothie bowl since it has a sneaky little veggie in there!

Ahhh, golden beets! Have you tried them? Are you a beet lover? If you’re not a beet fan, golden beets are a lot less “earthy” and overpowering than the vibrant red beets and they also have a perfect sweetness to them. I also love golden beets for their bright, sunshine-y yellow color! I’ve brightened the color even more with some fresh turmeric and mango. My first instinct is to grab the bottle of homemade almond milk, but since I’m not consuming nuts right now, I’ve been using coconut milk, which also gives it a nice tropical twist!

RECIPE: Sunshine Smoothie Bowl
Sunshine Smoothie Bowl {vegan, AIP-friendly, gluten-free, nut-free, soy-free}

Serves 1-2

What you need:

  • 2 frozen bananas
  • 1 cup frozen mango chunks
  • 1/4 cup fresh golden beets, peeled + chopped*
  • 1/2-1 inch chunk of fresh turmeric
  • 2 Tablespoons raw coconut butter
  • 1/4 teaspoon vanilla (optional; if following AIP do not use extract)
  • coconut milk to blend*

*I have made this with an additional 1/4 cup of beets and it’s still delicious! Just depends on how much of a beet lover yo are. I use Trader Joe’s organic canned coconut milk as it is gum-free. I suggest starting with 1/4 cup, adding more if you’d like a thinner consistency. If you’re OK with gums, then any coconut milk will do…full fat will make it ultra creamy. 

RECIPE: Sunshine Smoothie Bowl

How to:

  1. Blend until smooth, pour into a bowl, and enjoy! You can top it with fresh blueberries, dried mulberries, shredded coconut, cinnamon, or granola…or load it up with everything!

RECIPE: Sunshine Smoothie Bowl

RECIPE: Sunshine Smoothie Bowl 

Can’t believe this is the last official week of summer! Are you excited for fall?!


Thanks for stopping by!

RECIPE: Organic Hemp & Green Juice

We’ve been doing really well about drinking at least one green beverage a day – whether in smoothie form or juice. Today, I’m sharing one of my latest favorite juice combos! Lately, Willow requests green juice, but since she likes hers on the sweeter side, I added some Granny Smith apples to cut back on the earthy, green flavor. This recipe, in particular, was inspired by Julie Morris’ Spinach Hemp juice recipe from her Superfood Juices book. A definite favorite of ours from that book and the addition of hemp seeds to juice is genius. It provides a creamy texture while adding a generous amount of protein!

On a side note….

Over the last few months, Willow has been getting really good at taking photos – she insists on taking photos of some of her creations (drawings, Lego masterpieces and food). We have a little digital camera that she’s claimed as her own and can be found snapping photos all over the place. Below I’m sharing a few of my recent favorites:






And she insisted on taking a photo of her green juice…


Now, back to the recipe!

CREAMY HEMP & GREEN JUICE {raw, organic, vegan, nut-free}

Makes 4 cups of juice

What You Need:

  • 3 large organic collard leaves
  • 3 organic celery stalks
  • 2 large organic Granny Smith apples
  • 1 organic lemon, peeled
  • 1/4 cup raw, organic hemp seeds

RECIPE: Organic Hemp & Green Juice


How To:

  1. Wash and chop your fruit and veggies into pieces that will fit into your juicer.
  2. Juice the fruit and veggies – then transfer to your high-speed blender.
  3. Add the hemp seeds and blend on high until creamy and smooth*
  4. Pour into glasses and enjoy!

*For an even bigger nutrient boost, blend in 1/4-1/2 teaspoon raw spirulina powder.

This is best consumed right away, but any leftovers can be stored in the refrigerator for the day. If you don’t have a juicer, you can put all of the produce (chopped into small pieces, lemon seeds removed) into your blender, blend until smooth (adding a little filtered water if needed) and strain through either a nut milk bag or cheese cloth. Then add the hemp seeds and blend again.

Another variation of this juice that we’ve enjoyed is to use only one celery stalk and add one large cucumber (taste it first and peel if the skin tastes bitter).

RECIPE: Organic Hemp & Green Juice

What’s your favorite juice combo?!

RECIPE: Rich, Creamy (Vegan) Hot Cocoa

RECIPE: Rich, Creamy (Vegan) Hot Cocoa // Be Sol-Ful Living

After a day of sledding or snow fort building, there was nothing better than warming up to a mug of cocoa. For me, every time I sip on hot cocoa, I’m flooded with childhood memories of playing out in the snow and cold with my brother – and we’d come inside to hot cocoa with marshmallows. My grandmother used to make some of the best homemade hot cocoa and I’m pretty sure it was because she used whole milk and for all I know, she could have used Hershey’s syrup, but it was darn good. For the last couple of years, I’ve been making my own homemade version and my sweet Willow LOVES it. Josh has been on me to share my recipe here on the blog, but it seems so simple and silly to me…but with winter upon us now I guess there’s no better time!





The key to this recipe comes in two parts:

  • The addition of full fat coconut milk to make it extra creamy
  • The coconut sugar-maple syrup combo gives it a rich, somewhat caramel-y, sweet flavor.


Gluten-free, Soy-free, Dairy-free, Oil-free, Vegan

Serves 2-4

What you need:

  • 1 cup unsweetened almond milk (or your choice of milk)
  • 1 cup coconut milk (preferably full fat)
  • 2-3 heaping Tablespoons raw cacao powder (use 3 for a richer flavor)
  • 1.5-2 Tablespoons coconut sugar
  • 1 Tablespoon pure maple syrup
  • pinch Himalayan salt
  • Optional Add ins: 1/2-1 tsp peppermint extract/flavor OR 1 tsp pure vanilla extract OR a square of dark chocolate OR 1/4-1/2 tsp Ceylon cinnamon.

How to:

  1. In a small pot, gently warm your milk over medium-low heat, whisking often. You DO NOT want the milk to come to a boil – steaming is OK,  just not boiling (approx 10-12 minutes). Don’t worry if it isn’t “hot” enough because you’re going to whirl it in the Vitamix and it will warm up some more. If you’re using the additional square of chocolate, add it to the milk to melt.
  2. Once the milk is warmed up, carefully pour it into a high speed blender with the remaining ingredients. Blend until smooth and frothy, approximately 1-2 minutes. Adjust the sweetness level as needed. If it’s not warm enough for you, simply return the mixture to your pot and heat on the stove. I keep it on the cooler side for Willow’s sake.
  3. Pour into mugs and top with whipped cream or marshmallows! Enjoy!

*** For an added superfood boost, after blending the ingredients together, add in 1 teaspoon mesquite powder + 1 teaspoon maca, then whirl again for a few seconds. This combo isn’t recommended if you’re using peppermint.

*** If you don’t have a Vitamix or high-speed blender, that’s ok! Simply warm the milk over the stove with all of the ingredients (except the peppermint or vanilla), whisking often. Once heated to desired temp, remove from heat and whisk in the peppermint or vanilla (if using). I love using the Vitamix to get the super frothy top.

RECIPE: Rich, Creamy (Vegan) Hot Cocoa

RECIPE: Rich, Creamy (Vegan) Hot Cocoa




I’ve shared how I make my whipped cream before, but I’ve since then learned a trick for a guaranteed perfect batch! I have tried literally every brand of organic full fat coconut milk and hands down the best one is Whole Foods brand and it’s always 2 for $4. I know it has guar gum (I try to avoid too many “gums”), but I’ve tried a couple brands without it and you will never get a thick, fluffy whipped cream AND the flavor was really bad, in my opinion. You can also use Trader Joe’s canned coconut cream, but it is very strong in coconut flavor (my mom wasn’t a fan when I used it). Ok, so the trick?!? Before you buy the can, give it a little shake and if you hear a lot of sloshing around, don’t buy it! Sounds silly, but since learning this trick, I’ve made successful whipped cream every single time!

Homemade Coconut Whipped Cream:

What you need:

  • 1 can organic full fat coconut milk (use two cans for a bigger batch)
  • Your choice of sweetener (maple syrup, coconut nectar, coconut sugar, etc.)

How to:

  1. Chill the coconut milk can in the fridge for 24 hours, at least.
  2. Chill your mixing bowl in the freezer for 10-15 minutes prior to making the whipped cream.
  3. Gently turn the coconut milk can upside down, open it, discard the liquid and scoop the thick cream into your chilled mixing bowl.
  4. Mix until fluffy and smooth – adding sweetener, as desired (I usually do a drizzle of pure maple syrup). Store any leftovers in the fridge and use within a couple of days.
RECIPE: Rich, Creamy (Vegan) Hot Cocoa

Willow insisted on a chocolate chip topping…surprise, surprise!

RECIPE: Rich, Creamy (Vegan) Hot Cocoa

RECIPE: Rich, Creamy (Vegan) Hot Cocoa




Thanks for stopping by!

RECIPE: Iced Hazelnut Latte with Toffee Sauce Drizzle

Earlier this month, Vitacost alerted me that August is National Coffee Month! I was so overwhelmed with gratitude when so many of you made my Iced Tahini Mocha a few months ago, so I’m excited to share another coffee recipe with you. Last summer, I got hooked on drinking homemade iced lattes – more specifically, ones made with fresh hazelnut milk. I absolutely love making homemade nut milks, but my all time favorite is hazelnut – nothing better than Oregon hazelnuts! I never intended to share this recipe because it is so insanely simple, but then when I created the toffee sauce to go with it, I knew I had to write a quick post.

For those who have never made their own hazelnut milk, here is how I do it:

Hazelnut Milk:

  • 1 cup raw hazelnuts (filberts)
  • 3.5 – 4 cups of cold filtered water
  • sweeten to taste (optional)

How to:

  1. Soak the hazelnuts overnight. Rinse and put them in a high-speed blender with 3.5 – 4 cups of water. Use less water if you want a thicker, creamier milk. I don’t sweeten my nut milks because I never know what I’ll be using them for.
  2. Blend until smooth; approximately 2-3 minutes.
  3. Strain through a nut milk bag and refrigerate. I store mine in tall glass Mason jars. Should stay fresh for 3-4 days.


Serves 2

What you need:

  • 2 cups of cold coffee (Trader Joe’s has some excellent organic, fair trade options)*
  • 2 cups of fresh hazelnut milk
  • ice cubes
  • Toffee Sauce
  • dairy-free whipped cream (optional)

*can also use a coffee alternative such as Dandy Blend or Teeccino.

How to:

  1. Put two tall glasses in the freezer to chill for 15-20 minutes. Remove and drizzle some toffee sauce all along the inside of the glass and return to the freezer while you mix the latte.**
  2. In a large measuring cup or pitcher, combine the cold coffee and hazelnut milk. If you want a sweeter latte, mix in some coconut sugar or maple syrup. If you’re looking for a stronger coffee flavor, use less milk.
  3. Remove the glasses from the freezer and fill with desired amount of ice. We filled the glasses halfway with ice cubes.
  4. Pour coffee/hazelnut milk mixture over the ice.
  5. Top with dairy-free whipped cream and extra toffee sauce (optional).
  6. ENJOY!

**You can skip this step and simply blend the latte with your desired amount of toffee sauce.

I experimented with making homemade whipped cream using the magical Aquafaba! I took the brine from one can of chickpeas (garbanzos) and using my stand-up mixer, I used the whisk to mix for several minutes until it began to thicken. Then I slowly added in a mixture of powdered coconut sugar, maple syrup and a bit of vanilla extract. Mix until it resembles whipped cream! It makes A LOT and sadly, does not store very well – it separates. There are several recipes online with exact measurements with probably more success! You could also use homemade coconut whipped cream or store bought.

RECIPE: Iced Hazelnut Latte with Toffee Sauce Drizzle

RECIPE: Iced Hazelnut Latte with Toffee Sauce Drizzle

If you make this, please let me know what you think! And if you’re on Instagram, please tag me (@be.sol.ful) so I can see your creation!

Thanks for stopping by!

RECIPE: Golden Latte

Numi Organic Tea - Amber Sun

Last year, I discovered this amazing line of turmeric teas by Numi Organic Tea. They’re one of the few tea companies out there who don’t use bleached tea bags or “natural” flavors – They’re always organic, non-GMO, fair trade and they use REAL fruits, flowers and spices. We’ve been buying this brand from Natural Grocers, but I know you can purchase it at most natural food stores and online, too. My favorite turmeric tea is their Amber Sun – here’s the description from the box (I couldn’t have written it any better myself):


A smooth richness radiates through Amber Sun like a warm, healthy glow. This blend of turmeric, rooibos, vanilla beans and a hint of cinnamon offers mellow apple notes with a sweet peppery zest.

Over the winter, I enjoyed a hot mug of this tea at night with a splash of “milk” and a sprinkle of coconut sugar. It was the perfect way for me to relax and unwind after a long day. Now that it’s summertime, I’ve been making cold tea lattes with the Amber Sun tea. Here is my favorite way to enjoy it AND since it’s caffeine-free, Willow can have some, too…she loves it!

RECIPE: Golden Latte // Be Sol-Ful

GOLDEN LATTE: {caffeine-free, soy-free, gluten-free, refined sugar-free, vegan, oil-free, nut-free}

Serves 2

What you need:

  • 4-5 soft pitted Medjool dates (or sweeten to taste with pure maple syrup, coconut sugar or coconut nectar)
  • 2 TBSP of raw tahini
  • 1/2 tsp of vanilla extract or ground vanilla
  • 1/4 tsp ground turmeric
  • 1 1/4 – 1 1/2 cups cold filtered water
  • 9 turmeric tea ice cubes *

* I boiled two cups of water and steeped four bags of Numi’s Amber Sun turmeric tea. Steep for 10-12 minutes, let cool and then pour into ice cube trays.

How to:

  1. Blend the dates, tahini, vanilla, turmeric and start with 1 1/4 cups of cold filtered water.
  2. Once smooth, add in the ice cubes and blend again. If the mixture is too thick for you, add in an additional 1/4 cup of cold water (or more). Blend again.
  3. Pour into glasses and top with a sprinkle of coconut sugar (optional).
  4. Enjoy!

RECIPE: Golden Latte // Be Sol-Ful

I was honestly amazed at how creamy this turned out with only two tablespoons of tahini. I played around with this recipe a few times before I got the texture and flavors down – I knew I finally “perfected” it when Willow asked for more! It has the warm spices reminiscent of a chai latte, but with a bit of zingy kick from the turmeric. Josh said this drink reminded him of almost an eggnog.

RECIPE: Golden Latte // Be Sol-Ful

Thanks for stopping by!

RECIPE: Iced Tahini Mocha with Maple-Tahini-Cacao Sauce AND a GIVEAWAY

I warned you that there were going to be more tahini recipes! This one has even been approved by one of my dear friends, Diana, who hasn’t quite hopped over to the tahini lovers side. When tahini is paired with coffee AND chocolate, you’ve got a dangerous combo. If you follow me on Instagram, you already got a peek at this recipe for the Iced Tahini Mocha, but I’m also sharing the Maple-Tahini-Cacao Sauce to go with it. So, go get some coffee ice cubes set to make this delicious treat!

RECIPE: Iced Tahini Mocha with Maple-Tahini-Cacao Sauce

RECIPE: Iced Tahini Mocha with Maple-Tahini-Cacao Sauce

ICED TAHINI MOCHA {vegan, gluten-free, soy-free oil-free, refined sugar-free, nut-free}

Serves 1-2

What you need:

  • 4 Medjool dates, pitted*
  • 2 TBSP raw cacao powder
  • 2 heaping TBSP raw tahini
  • 1 tsp vanilla (powder or extract)
  • 1 tsp raw lucuma powder (opt)
  • 1 tsp raw mesquite powder (opt)
  • 1 1/4 – 1 1/2 cups of cold filtered water
  • 8 coffee ice cubes**

*If you aren’t a fan of dates, you can use maple syrup or coconut nectar to sweeten.

**You can use a coffee substitute such as Dandy Blend OR Click HERE for an oldie, but goodie recipe of mine for a Raw Mochaccino using all superfoods and no coffee or coffee substitutes. I apologize for the old photo, I’m working on getting some of my old recipes updated.

***For an added superfoods boost, add 1/2 – 1 teaspoon of reishi mushroom powder.

How to:

  1. Blend everything, but the coffee ice cubes until smooth.
  2. Add the coffee ice cubes and blend again. If you would like a thinner consistency, add more water or a neutral tasting “milk” such as almond or cashew milk.
  3. Optional – drizzle the glass with some Maple-Tahini-Cacao Sauce (see below for recipe).
  4. Optional – pour over ice. I drizzled some extra sauce on top – because, why not?!
  5. ENJOY!

Creamy, dreamy, rich, sweet and oh so chocolatey!

RECIPE: Iced Tahini Mocha with Maple-Tahini-Cacao Sauce

RECIPE: Iced Tahini Mocha with Maple-Tahini-Cacao Sauce

Maple-Tahini-Cacao Sauce

  • 1 TBSP raw cacao powder
  • 1 TBSP raw tahini
  • 2 tsp pure maple syrup
  • 2 tsp plant-based milk (more if needed)

In a small bowl, whisk together the cacao, tahini and maple syrup until “clumps” are smoothed out. Next add the milk and whisk again. The sauce will thicken up as it sits, so you might need to add more milk if not used right away.

RECIPE: Iced Tahini Mocha with Maple-Tahini-Cacao Sauce

Any leftover sauce can be stored in the fridge. It’s delicious on ice cream, smoothie bowls or eaten with a spoon!

<<GIVEAWAY>> Open to U.S. residents only, sorry!

If you follow me on Instagram, you already know that I finally reopened my Etsy shop! As of now I’m selling handmade lip balms using almost all organic/raw ingredients and will soon be selling lip scrubs, body butters and deodorants. I did a giveaway last month on IG for a couple of lip balms and as promised, I’m doing another one now that the shop is up and running. I’m giving away a lip balm to two of my readers/IG followers. All you have to do is leave a comment below telling me which lip balm flavor you would like if your name is drawn (Orange Cream or Peppermint) and some of your favorite essential oil scents! I’ll also be posting a photo on IG (@be.sol.ful) for a chance to enter the giveaway – so to increase your chances of winning, be sure to leave a comment there, too! I will be drawing a couple of names next Friday evening and will announce the winner on Saturday, May 23, 2015. Good luck!

Etsy shop >>

Be Sol-Ful Orange Cream Lip Balm

Be Sol-Ful Peppermint Lip Balm

Thanks for stopping by!

RECIPE: Cacao Crunch Smoothie

Often times I just throw things in the Vitamix and don’t pay any attention to measurements…leaving me guessing when I try to replicate a delicious smoothie. Several weeks ago, I created a chocolate one that received quite a few ‘likes’ on Instagram, so I thought I would share the recipe here, for those who don’t follow me on IG. Luckily, this was one I kept track of as far as ingredients and measurements 🙂

CACAO CRUNCH SMOOTHIE: (vegan, gluten-free, soy-free)

Serves 2-2.5

What you need:

  • 4 frozen bananas, chopped
  • 2 TBSP raw almond butter *
  • 1-2 TBSP raw cacao powder (depending on how chocolatey you like it)
  • 1 TBSP lucuma
  • 2 tsp maca
  • 1 tsp mesquite powder
  • 1.5-2 cups cold filtered water to blend (can use nut/seed milk to make even creamier)
  • 2 TBSP raw cacao nibs
  • Optional toppings (blackstrap molasses, white mulberries, cacao nibs)

* use sunflower seed butter to make nut-free

I use Terrasoul, Navitas Naturals and/or Oijo when it comes to cacao, maca, lucuma, mesquite and other superfoods. Whole Foods and Natural Grocers often times stock these products. You can also order them online via Amazon, Vitacost or directly through their websites.

How to:

  1. Blend the bananas, almond butter, cacao, lucuma, maca and mesquite – gradually adding water until you reach your desired consistency.
  2. Add in the cacao nibs and blend briefly to combine.
  3. I drizzled my glass jar with a generous amount of blackstrap molasses, then poured in the thick chocolate smoothie. Toppings are optional, but I love adding them to my smoothies for crunch!
  4. Grab your straw and/or spoon and ENJOY!

Cacao Crunch Smoothie // Be Sol-Ful

You can add dates, coconut sugar or maple syrup if it isn’t sweet enough, but I felt the lucuma, blackstrap molasses and bananas provided just the right amount of sweetness.

If you make this, I’d love to see! Tag me on Instagram @besolful_vegan or use the hashtag #besolfulvegan

Thanks for stopping by!