The Health Mama

helping healing with whole food nutrition


November 2014

Homemade Coconut milk

If you don’t know already, I LOVE coconut. I use coconut milk, oil, cream, flakes and butter on everything that I can. I consume at least 2 TBS of coconut fat everyday and sometimes probably closer to 1-2 cups. It is just one of those fats that does so many good things for you that it is a no brainer to add into your diet. Well, I always buy my coconut milk at Trader Joes. I buy the light coconut milk in a can for $.99. This week they were out of their coconut milk and didn’t know when it was going to be back in. What!!! That is a huge staple in our house for our smoothie’s everyday, adding to sauces, homemade crepes, ice cream and more. I decided that I needed to attempt to make this from scratch. Like most of these kinds of recipes, once you make it, you think, “That’s it? Seriously, that is all that is in coconut milk? Why didn’t I do this sooner?” Easy peezy sister!!

Here is a quick video. You also get to meet my little boys, 9 of them to be exact. Sorry about the footage. It might make you a little dizzy watching.

Here is the recipe:
Homemade Coconut Milk

Prep time
5 mins
Cook time
5 mins
Total time
10 mins

Homemade coconut milk from shredded coconut for a healthy and inexpensive milk alternative.
Author: Wellness Mama
Recipe type: Drinks
Serves: 4-6
4 cups of water
1.5-2 cups of unsweetened shredded coconut
Heat water, but don’t boil. It should be hot, but not scalding.
Put coconut in blender or Vitamix and add water. (If all water won’t fit, you can add the water in two batches.)
Blend on high for several minutes until thick and creamy.
Pour through a mesh colander first to get most of the coconut out, and then squeeze through a towel or several thicknesses of cheesecloth to get remaining pieces of coconut out.
If you have to split the water, put all the coconut that you strained out back in the blender, add the remaining water, and repeat.
Flavor options- add in after all coconut has been strained out: ½ tsp vanilla extract, ½ cup fresh or frozen strawberries, 2 tsp cocoa powder + ½ tsp vanilla.
Drink immediately or store in the fridge. Should be used in 3-4 days after making for best flavor and texture. Since there are no preservatives or fillers, the “cream” of the coconut milk may separate on the top if stored in the fridge. Just shake or stir before using.


Homemade sugar-free chocolates

This recipe is going to drive a few people crazy because it is just one you have to taste and adjust to how you like it. It is awesome though because it is a great treat and gets a good dose of good saturated fat into your body. Remember coconut oil actually speeds up your metabolism, is anti-fungal and anti-viral, balances hormones and turns on your brain. Coconut oil and coconut products have changed my life!!

2 cups of coconut oil
1/2 tsp of good sea salt
1 tsp organic vanilla
2 TBS raw honey
Stevia-whatever flavor you want or plain
essential oils- peppermint is my favorite but sometimes I use the orange or tangerine oil from Ameo oils.
(Optional) a few pieces of your favorite dark chocolate. I use the Trader Joe’s 72% large dark chocolate bars.
(Optional) Collagen protein powder or grass-fed gelatin
(Optional) turmeric or cinnamon

Melt everything together and you will have to continually wisk even while pouring into silicone molds. You can also blend everything in your blender once it is melted and then pour quickly before it separates. Put it in freezer and then when frozen, pop out and keep in container or ziplock bag in freezer.

Gluten Free Bread

Angie update: She is feeling good and her scans looked good last time they were checked. The cancer isn’t growing so that is wonderful! She also is going to be going back to work part-time after Thanksgiving. I am so excited because I will be able to see her at Thanksgiving. Hopefully I can share some photos and more information with you in a few weeks.

My update: I have been loving the new essential oil company Ameo oils. They smell so good and just seem to be more potent than other oils I have used. I have been busy making all kinds of beauty products and cleaning products for the home with these oils. I have made hair gel, hair sculpting wax, face wash, moisturizer, more toothpaste and deodorant, and some lip balms. I will share the recipes on here. I have just been trying out more to see which ones we all like the best. Some of these are so easy and so cheap to make. I have been loving getting healthy fats into my body. I can tell my hormones are so much more balanced since making sure I get coconut fat in me everyday. I also use grass-fed butter everyday on my steamed veggies, and also get coconut milk in my smoothie’s everyday. I have completely changed the way I work out also this past year. I realized that I was wearing out my body and I need to figure out how to change it, so I have went from long hour cardio workouts to short burst training that only takes around 20 minutes including the warm up and cool down, heavy lifting 2-3 times a week, and yoga and muscle tissue work a few times a week. That has REALLY helped my knees feel better. I also can tell this is helping my thyroid and adrenals because I am not stressing out my body everyday with my workouts. My sleep is amazing when I get myself to bed early and do the things I know I need too, like no electronic or blue light after 8:00 pm. I love that we CHOOSE how we feel by how we feed and care for our body. A good beginning place to start is with our food.

I have done so much research on gluten and if it is bad for us, all of us or if just some people should be off of gluten. After probably 100 hours or more of listening and reading to experts on this topic, BAD GLUTEN IS BAD FOR US. Not all gluten is bad, there is gluten in rice for example, but the gluten in wheat and all wheat products, barley, rye, and oats that are not labeled gluten free. If anyone doubts this, just do your own test for 6 weeks and see how you feel. It is not a health food! I know there is so much that can be said about this topic so I will probably need to just a post on it with some resources for you all to check out. I do want to give you our gluten-free bread recipe that I use. We still only have bread usually one-two times a week because I like to just use completely whole foods to feed our family whenever possible, but it is really nice with kids to have some options that they can make themselves, like some toast with Kerrygold butter on it. I have had many failures on gluten free bread, but this recipe is one of the best, with also staying very healthy! There are plenty of crappy gluten free breads that are just full of other junk besides gluten so it can be tricky.

Gluten-Free and Grain-Free Sandwich Bread

Prep time: 10 minutes Cook time: 40 minutes Yield: 1 loaf, 12 slices

¼ cup coconut flour
2 cups blanched almond flour
6 large eggs
1/3 cup coconut oil, melted
1/3 cup organic unsweetened applesauce
2 tablespoons raw honey
½ teaspoon sea salt
½ teaspoon gluten-free baking powder
½ teaspoon baking soda

Preheat oven to 350° F. With a mixer, blend together coconut oil, eggs, honey, and applesauce. In another bowl, combine coconut flour, almond flour, salt, baking soda, and baking powder.

Add the dry ingredients to the wet ingredients and blend on medium speed for 2 minutes. Transfer to a heavily-greased, 5×9 glass loaf pan or two mini-loaf pans.

Bake for 40 minutes for mini loaves and 50-55 minutes for one large loaf pan, or until the center comes out clean with a toothpick. Allow to cool completely before slicing.

Recipe courtesy of Halle Cottis.


I have really enjoyed doing yoga the past year. I believe it is probably the most important workouts I do during the week. It helps me learn how to breath deeply, feel grounded, and stay calm through out the day with my kids. I can listen to what my body needs when I do yoga and helps me realize where in my body needs work, or repair on it. I can focus in on those body parts and work those muscles out. I love to do it at work just during my lunch hour for about 15 minutes. It is just a wonderful practice to help heal the body. I thought I would share with you one of my favorite routines that I use on Youtube. This video is great for helping the body to get rid of toxins. I love her flow yoga if your already familiar with most poses. It moves quicker and is only about 20 minutes. Adrianne has many videos available and they are all free. She is playful and I like how well she explains each pose. There are so many different kinds of yoga out there. I encourage you to just try out a few each week and make it part of your routine. I usually do a least a few poses everyday to help me stretch, digest, breath, calm, and restore my body. Yoga is POWERFUL!

Enjoy and Namaste!

Blog at

Up ↑