with Recipes

CONTENTS
What is Energy? 3 Essential Fatty Acids
(EFAs) 12
Energy for the brain 3
Energy for the body 3
Brain Foods to Supercharge Your
Focus, Memory and Good Mood 13
What are Ketones? 4

Say no to refined sugar Recipes 18

and carbohydrates 5
Magic Bullet Coffee 18
Keto Friendly Berry Smoothie 19
Coconut MCT’s Tahini Mint Salad Dressing 20
and Ketones 6 Hot Cacao 21
Golden Latte Brain Bomb 22
Avocado Popsicles 23
Health Benefits of Pure Acai Berry Ice-Cream 24
Coconut MCT Oil 6 Avocado Chocolate Mousse 25

The Purest Coconut Oil

on Earth 7

Brain Power with C8

Coconut MCT Oil 10
 What is Energy?

E
nergy is the strength and vitality required for
sustained physical and mental activity.
Energy is not made of anything, it is a term used
to describe a trait of matter and non-matter fields.
In physics, the law of conservation of energy
states that the total energy of an isolated system
cannot change—it is said to be conserved over
time. Energy can be neither created nor destroyed,
but can change form; for instance, chemical
energy can be converted to kinetic energy.
That’s enough science for now. Lets get down
to consuming food for energy, and how to use
energy for optimal power, health and wellbeing.
Our bodies digest the food we eat by mixing it
with fluids (acids and enzymes) in the stomach.
When the stomach digests food, the carbohydrate
(sugars and starches) in the food breaks down
into another type of sugar, called glucose. ...
However, our bodies need insulin in order to use
or store glucose for energy.
ENERGY FOR THE BODY
Energy fuels your body’s internal functions,
repairs, builds and maintains cells and body
tissues, and supports the external activities that
enable you to interact with the physical world.
Water, your body’s most important nutrient, helps
facilitate the chemical reactions that produce
energy from food.
Energy from food is an essential part of our daily
lives. Animals and humans eat plants and use
the stored energy that was stored. Food is fuel
for our bodies’ energy needs like muscle power.
The body needs a variety of the following 5
nutrients - protein, carbohydrate, fat, vitamins and
minerals - from the food we eat to stay healthy
and productive.

ENERGY FOR THE BRAIN

Representing only 2% of the weight of an adult,

the brain consumes 20% of the energy produced
by the body!

The brain is our most energy-consuming organ.

Despite comprising only 2% of the body’s weight,
the brain gobbles up more than 20% of our daily
energy intake. Because the brain demands such
high amounts of energy, the foods we consume
greatly affect brain function, including everything
from learning and memory to emotions. 3
 What are Ketones?

K
etone bodies are the water-soluble molecules
containing the ketone group that are produced
by the liver from fatty acids during periods of low
food intake, carbohydrate restrictive diets, fasting,
prolonged intense exercise, or in untreated type 1
diabetes.
If your cells don’t get enough glucose, your body
burns fat for energy instead. This produces
ketones, and or a state of ketosis.
For example, our ancestors likely had frequent
periods of time when food wasn’t immediately
available — not to mention the fact that most
high-calorie and more nutrient-dense foods
would need to be prepared before being readily
available to eat. And still today, our bodies are
amazing at adapting to the burning of ketones
for fuel.
Other functional benefits of ketones can include:

Ketone bodies are created when a person’s body
starts the process of burning fat instead of
carbohydrates for energy. In this state you body
will use fat for energy.
So, what else about ketones do we need to
know? To start, there are technically three types
of ketone bodies:
• Acetoacetate (AcAc)
• Beta-hydroxybutyric acid (BHB)
• Acetone
• Both acetoacetate and beta-hydroxybutyrate
are responsible for transporting energy from the
liver to other tissues in the body.
• A useful effect on mental performance, as a
large part of the brain can use ketones as energy
for mental function while on a ketogenic diet.
• Energy for exercise. Normally, the body would
use the most recently eaten food or any stored
glycogen as energy during a workout. So when
both of those fuel systems are gone, the body
adapts to the ketogenic state of creating energy
from protein or fat. This can be helpful for athletes
or people who do strenuous workouts and need
to continue efficiently burning fat for fuel.

Simply put your body is like a hybrid car, it will run

from gas (carbs) and it will run from electricity
(fat) or a combination of both if you are low on
carbohydrates. The process of switching your
body to run on fat, known as ketosis is as simple
as consuming fewer carbohydrates.

For thousands of generations, people have likely

been relying on ketones for energy when glucose
wasn’t always available.
4
I include frequent water fasting and intermittent — to help lower blood pressure, reduce cravings,
fasting into my lifestyle. During these times I improve cholesterol, increase weight loss,
feel the switch happen where I go into a state improve energy, and more.
of ketosis. My goals here are for purification,
detoxification and cleansing. SAY NO TO REFINED SUGAR
AND CARBOHYDRATES
During a water-fast my body is in a process of
elimination. When fat cells are cleansed from the The brain despises refined sugar and
body, so are many old stubborn toxins that have carbohydrates, also known as processed foods.
comfortably stored themselves within these fat Refined carbohydrates include sugars and highly
cells for eons, it is a truly deep cleanse. I love processed grains, such as white flour. These
water fasting for this reason! As well as many types of carbs generally have a high glycemic
others such as, the mental, and spiritual benefits. index (GI). This means your body digests them
quickly, causing a spike in your blood sugar and
Also, including oils in your diet such as insulin levels
Coconut MCT oils may be helpful for providing
the body with a source of ketone producing In order to carry out it’s important functions, the
fuel. In particular when the body is low on its brain requires a steady fuel supply. The brain can
usual or alternative source of energy, glucose. use two main fuels, glucose or ketones, both of
which cross the blood-brain barrier.
For this reason, Dr. Mary Newport, in her story
and book, Alzheimers What if There Was A Cure, Almost every nutrition expert agrees that refined
demonstrates how Coconut and MCT oil has carbs should be limited. They are empty calories
helped her husband completely heal form the and make a large contribution to many of today’s
serious stages of dementia. modern diseases.

Keeping the body fuelled with good fats such

as coconut and MCT oil can have some great
benefits for creating a unique source of fuel for
your brain and body. Especially when you are
choosing a low carbohydrate, or low glucose
diet. Many people use the benefits of ketosis —
less reliance on carbs and more burning of fat

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 Coconut MCT’s and Ketones
M
CTs are medium chain triglycerides found in
coconut oil and of course in pure MCT oil.
Our MCT oil is made up of pure C8 and C10
medium chain fatty acids. These specific fatty
acid chains convert into ketones within the
body quite quickly. This is why they have been
extracted from the coconut oil in this way. It is
for the specific purpose of fast fuel in the body.
Within the original coconut oil, there is C12, C10,
C8 and C6. C10 and C6 are the two ‘quickest’
converters to Ketones.
The conversion process is quite a unique
metabolic process that does help the body to
utilise this slow released energy in a sustainable
way.
MCT oil is ideal for maintaining a diet of healthy
fats for high energy, ketosis, or for burning fat for
fuel. This however will only be successful if the
rest of the diet supports the process.
I have found that intermittent fasting, with MCT
oil and a low carb diet has helped people to
burn extra fat stores in the body, and maintain a
personal healthier weight. I believe intermittent
fasting to be super helpful in many ways
regarding overall health, especially digestive and
weight management.
6
MCT oil has been developed as a super fuel since
your body absorbs MCTs more rapidly than long-
chain triglycerides (LCTs), which contain more
carbons in their fatty acid chains.
MCTs are an instant source of energy that can
also be used to fuel your brain.
MCTs can be converted into ketones, which are
produced from the breakdown of fat when carb
intake is low. If you’re following a ketogenic diet,
which is very low in carbs yet high in fat, then
taking MCT oil can help you stay in the fat-burning
state known as ketosis.
HEALTH BENEFITS OF PURE
COCONUT MCT OIL
• Better brain and memory function.
• Energy boost and increased endurance.
• Weight loss and improved weight
management.
• Lowered cholesterol.
• Lowered blood sugar levels.
 The Purest Coconut Oil on Earth
THE COCONUT OIL DIFFERENCE –
THE SCIENCE
W
hat makes coconut oil stand apart from all
other fats and oils is its unique molecular
structure.
Coconut oil contains the following MCFAs
(between six and 12 carbon chains):
• C12 – Lauric Acid
• C10 – Capric Acid
• C8 – Caprylic Acid
• C6 – Caproic Acid
Coconut oil naturally contains all four of the
MCFAs and a small percentage of LCFAs.
Lauric Acid
About 50% of coconut oil is made up of lauric
acid. This is considered to be a ‘miracle’
ingredient because of its unique health-promoting
properties. The body converts lauric acid into
monolaurin, which has anti-viral, anti-bacterial
and anti-protozoa properties. Monolaurin is a
monoglyceride that can actually destroy lipid-
coated viruses. Lauric acid has the greatest
antiviral activity and has potent immune system
enhancing properties.
Lauric acid is only found naturally in mother’s
breast milk and in coconut oil. This is what gives
coconut oil its reputation for being the breast
milk of Mother Nature. Lauric acid naturally
offers immune building and bacteria protection
properties to infants.
Capric Acid
Capric acid has strong antiviral and antimicrobial
properties. It is converted into monocaprin in the
body, where it can help combat viruses, bacteria
and the yeast Candida albicans.
Caprylic acid
Caprylic acid is also abundant in coconut oil
and responsible for many of its health benefits,
particularly for lactating mothers, and those with
diabetes.
Healthy fats are so incredibly vital in our diets.
And quality is paramount.
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 The Coconut Oil Process

8
LIVING WITH NATURE
Nature Connection | Raw Living | Brain Health

LEARN MORE
 Brain Power with C8 Coconut MCT Oil

T
aking the right steps to maintaining a
healthy brain can offer endless benefits,
both immediate and long term. The brain is the
hungriest and greediest organ in the body, its
nourishment is essential for cognitive function,
clarity, focus, memory, energy, nutritional
support for all other bodily organs, as well as the
functional transmission of internal neurological
communications. Let’s face it, the brain has a
very important job to do for our wellbeing and
deserves the right attention and care.
Once upon a time coconut oil was condemned for
being a saturated fat that led to its harsh dismissal
as a ‘bad fat’ in the Western food industry. It was
the early 1960’s, when the soybean association,
and other hydrogenated oil producer’s boycotted
tropical oils. Their sophisticated and carefully
targeted marketing campaigns were designed to
introduce margarine and other vegetable oils to
the dining room table. Theses campaigns also
led us to believe that these highly processed oils
would serve our hearts and minds.
specific purpose to support optimal health, brain
and body function.
To make MCT Oil, specific MCTs are carefully
extracted from coconut oil. Due to their shorter
length chains of fats, called triglycerides, MCTs
are easily digested and many health benefits
are linked to the way the body processes these
unique kinds of fats.
Our traditional MCT Oil is made from Capric Acid
(C10) and Caprylic Acid (C8). These two MCTs
combined serve as a powerhouse for their rapid
conversion into energy and ketones within the
body.
C8 Caprylic Acid
Coconut MCT Oil
Nutrition Supplement
Caprylic Acid C8 is a valuable fatty acid
that converts quickly into ketones.

In the current age of information, the truth became

known, and coconut oil has proudly reclaimed its
worth as a healthy source of body fuel that offers
many wonderful health benefits. For this reason,  Potent anti-microbial properties

many of us have grown to love coconut all over for optimal gut health
 Shortest chain MCT - converts

again. to keytones most efficiently

 Fastest MCT to metabolise to
the brain for memory, clarity
& cognitive function

Today, coconut oil has further extended its

offering. With more than 50% of the fat from
coconut oil coming from Medium Chain
Triglycerides (MCTs). Coconut oil includes C12, SHOP NOW
C10, C8 and C6 fatty acids. Each MCT serves a

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The shorter the carbon chains, the less work it
takes for your body to process and utilise the
energy. For example Lauric Acic (C12) has 12
carbons, which takes longer to process than
Caprylic Acid (C8), which has eight.
Caprylic Acid (C8) is the fastest of the MCTs
found in coconut oil to convert into ketones
and fuel to the brain. It is also has potent anti-
microbial properties which assist with gut health.
Making it an overall winner!
With the rise in popularity of low carb diets,
the word ketosis, ketones, and symbolically
‘burning fat for fuel’ have become popular
terms. Particularly within the sports, fitness and
nutrition industries. This is due to the physical
and mental power, and lean body fat states that
can be obtained. MCT Oil is a powerful fat burning
energy source. And C8 Coconut MCT oil is one of
the most efficient energy sources on the planet.
The rise of brain health problems, such as
dementia, Alzheimer’s and other mental illness,
has been evident from the 1960s onward. This
was when industry scouted ‘fats as bad’, and the
‘low fat’ crusade took over.
Now it’s time to claim those good fats back and
regenerate our brains! We can do this rapidly and
effectively with high quality coconut oil, MCT
Oil and for the most optimal of BRAIN POWER
supplements, Caprylic Acid (C8) Coconut MCT
Oil.
C8 Coconut MCT oil is flavourless, odourless,
and can easily be added to smoothies, hot
drinks, poured over salads or taken as a neat
supplement.
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 Essential Fatty Acids (EFAs)

C
oconut oil, and its MCT family of product, offers
natural antibacterial, antifungal, antiviral and
antimicrobial benefits, but there are some other
sources of good oils and fats as well, including:
EFAs are found in monounsaturated and
polyunsaturated oils, which are unstable and
therefore heat sensitive. EFAs are best ingested
in their raw, unaltered state.

Flaxseeds, flaxseed meal, hempseed oil, Some of the recipes in my book, The Healthy
hempseeds, chia seeds, walnuts, pumpkin seeds, Coconut include flax oil, hemp seed oil, hemp
brazil nuts, sesame seeds, avocados, some dark seeds, raw nuts, extra virgin olive oil, cacao
leafy green vegetables (kale, spinach, purslane, butter, acai berry powder and chia seeds, as
mustard greens, collards, etc.), and wheat germ they offer a great combination and balance of
oil, all provide a good plant-based source of pure omega-3, omega-6 and omega-9 EFAs. Plus they
EFA.
 are super-delicious and easy to include in a raw
food dessert or smoothie.
Flaxseed oil has the highest linolenic (omega-3)
content of any food. One tablespoon per day of
flaxseed oil provides the recommended daily
adult dose of omega-3.

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 Brain Foods to Supercharge Your
Focus, Memory and Good Mood

H
aving a healthy brain, equates to having 1. AVOCADO
a healthy life. Making food choices that
nourish this vital organ can help attain feelings of Avocado is best consumed whole as a creamy
happiness, mental clarity, focus, concentration, nutrient condensed fruit (rather than as a
increased learning and productivity, both processed oil) for its whole food benefits. The
physically and mentally.

It’s hard to imagine that a few simple switches in

your diet could offer so much, but it’s true. Brain
health is everything, which is why I put so much
effort into it myself.

With all of that said, isn’t the simple benefit of

feeling happier and more joyous each day good
enough! Remember if you feel happy, you are
more likely to spread that joy onto others, and that monounsaturated fats in avocado contribute to
in it-self is a beautiful purpose and contribution healthy blood flow and are anti-inflammatory.
to humanity.

These fats also support the natural chemical

In my article, the brain and gut relationship, I
describe how your gut health will also affect
your brain health. Another important relationship
between your food and your brain is through your
gut.
Healthy fats, vitamins, minerals, and food
enzymes are all a part of the best foods for
optimal brain function, they include:
production of acetylcholine, which supports
memory and learning.
Avocados are high in tyrosine, an amino acid that
is a precursor to dopamine — the brain chemical
that keeps you motivated and focused.
Avocados are also rich in folate, which is essential
to brain health, cognitive function, and memory. A
triple whammy for neuro support and protection.

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2. COCONUT OIL & MCTS seeds together and we have a wonderful dose
and good balance of Omega 3, 6 and 9, the

In her book, Feed Your Brain, brain health absolute Essential Fatty Acids (EFAs).

specialist, Delia McCabe speaks of the brain

being made up of 60% saturated fat, so it makes Also, when it comes to eating your EFA’s, quality

sense that we need to also feed our brain a good is paramount. These molecules are heat sensitive

quality saturated fat, plus other brain health fats and so if buying them in oil or extraction form

daily! consideration of process, storage and distribution

must be understood. One wrong move in this
delicate chain, and these babies are burnt. Which
is why, I recommend eating them in the whole
seed form. It is safe as EFA Raw Pie, as long as
they are sourced organic and raw.

So crunch away, add these precious EFA abundant

seeds to your smoothies, breakfast puddings,
granolas, salad dressings, and salads.

Coconut oil, Coconut MCT Oil, and C8 Coconut Remember, your brain is made up mostly of fat,

MCT Oil, all offer the Medium Chain Triglycerides so feeding your brain these EFAs, alongside

that the brain thrives on for the kind of saturation Coconut MCTs, is fuel direct nutrition for the

that it needs. brain.

The brain normally uses glucose for energy and is

also very happy to use healthy fats like MCTs for
fuel, which is why MCTs are renowned for their
‘fuel your brain’ reputation. The MCTs in coconut
oil get broken down into ketones, which feed the
brain directly, bypassing glucose metabolism.

3. HEMP, FLAX AND CHIA SEEDS

Just a quick note on essential fatty acids, these

are essential because they are not produced
within the body, and therefore must be obtained
through food nutrition. Put these three delightful

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4. GREEN LEAVES
Mumma says eat your greens and your brain
will be happy. Now I’m talking all greens, kale,
spinach, sambung, dandelion, all of them because
green leaves are one of the most nutrient dense
vegetables on this beautiful green planet.
These nutrients are extremely high in brain-
protecting antioxidants including beta-carotene,
flavonoids, and polyphenols (popular also in
coffee). So who needs a coffee in the morning
when you can have a polyphenol rich green
smoothie.
Vitamin C is also worth a mention here, as these
juicy leaves are loaded with it and vitamin C acts
as a natural anti-depressant, by increasing the
neurotransmitter serotonin. Also known as the
happy love hormone.
Greenies are also a good source of omega-3’s as
mentioned above, essential for brain and body
health.
A green smoothie a day, keeps you smiling all
day.
5. SEAWEED
Oh how I love my raw nori rolls. They are so easy
to make and a great way to get healthy brain
regenerating seaweed into my diet.
Sea vegetables contain an abundance of minerals
essential for human health in a bioavailable form.
They are a good source of iodine, and may even
be a good source of B12, just what vegans and
veggie heads need. If you find that one hard to
believe, like I did, here is the research.
B12 is essential for brain and nerve health.
Taurine is also an important building block found
in seaweed, it is an amino acid that stimulates the
release of the neurotransmitter GABA (gamma-
aminobutyric acid).
A couple of other simple ways to enjoy seaweed
is to add dulse flakes or kelp salt into salads and
soups., or try some dried wakame in a warm
miso soup.
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6. TUMERIC

Tumeric is revered in Ayur-Vedic medicine and

has also earned its tag name, the Antidepressant
and Anti-Alzheimer’s spice.

Kept raw, cacao is a powerful antioxidant, and

a great source of tryptophan the amino acid
precursor of serotonin.

It’s also an appreciable source of the anti-stress

mineral magnesium.

Most spices such as cinnamon, ginger, black

pepper, saffron and vanilla provide some brain Chocolate is one of the few dietary sources

health benefits, but turmeric deserves a special of anandamide, a naturally occurring

mention. neurotransmitter called the “bliss molecule.

Anandamide binds to the same receptors as THC

Turmeric contains over 100 known compounds, (tetrahydrocannabinol), the primary psychoactive

some of which have antioxidant, anti- component in marijuana.

inflammatory, and neuroprotective properties.

Turmeric has been found to work even better Yes, those chocolate cravings are completely

than Prozac for depression, and without the side justified. It really does make you feel better and

effects! keep your brain healthy.

Tumeric is best sourced and eaten fresh, and it is 8. BERRIES

particularly easy to grow your own turmeric.

7. RAW CHOCOLATE

Yes you read that right, chocolate is good for your

brain! However, only when eaten raw. Processed
cacao can have many of its powerhouse nutrients
damaged when heated.

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Fresh berries, with an emphasis on blueberries,
are rich in antioxidants and phytochemicals,
and have been linked to improved memory and
learning capability. The high concentration of
gallic acid also found in blueberries helps protect
cognitive function by working to reduce oxidative
stress, which can lead to neurodegeneration.
9. CELERY
Celery contains a plant compound called luteolin,
which is a potent antioxidant that can help calm
inflammation in the brain; inflammation being
the number one cause of neurodegeneration.
Celery also provides a healthy dose of fibre, as
well as vitamins C and K and potassium, and is
great to munch on as a snack, or dip into some
raw hummus or cashew cheese.
10. RAW NUTS, ESPECIALLY WALNUTS!
Did I leave the best till last? Nuts are literally
brimming with protein, vitamins, minerals and
enzymes. Which is why I love the raw lifestyle
because I eat so many nuts.
According to Julie Corliss, Executive Editor
Harvard Health Letter. People who eat nuts live
longer, healthier lives than those who don’t. While
every nut offers brain health benefits, the walnut
is undisputedly the leader of the pack.
Walnuts are one of the best sources of ALA
(alpha-linoleic-acid), another important plant
form of omega-3 EFAs. To sum up much of the
brain health research available today, walnuts
have the ability to reverse several parameters of
brain ageing. They are effective in keeping your
mental and cognitive function young!
Now this is worth eating a few walnuts a day for.
Nuts also contain the mood elevating serotonin.
Serotonin is an important chemical and
neurotransmitter in the body, which helps to relay
messages from one area of the brain to another.
This includes brain cells related to mood, sexual
desire and function, appetite, sleep, memory
and learning, temperature regulation, and some
social behaviour.
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 RECIPES

MAGIC BULLET COFFEE

Recipe makes one cup and takes less than
one minute.

INGREDIENTS

1 cup freshly brewed fine ground coffee

1 tsp-tbs MCT oil
1 tsp organic coconut butter

NB* for the MCT oil start slow and increase

and increase to 1-2 tbs

WHAT TO DO

Blend for 20 to 30 seconds, until smooth and

creamy.

Magic Bullet Pack

SHOP NOW
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 RECIPES

KETO FRIENDLY BERRY SMOOTHIE

INGREDIENTS

1 x cup organic frozen berries

(I like to mix these)
1 x flesh from one whole coconut
1 x water from one whole coconut
1/2 x cup almonds (soaked overnight)
2 x tbs MCT Oil

WHAT TO DO

Blend until smooth and creamy.

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 RECIPES

TAHINI MINT SALAD DRESSING

INGREDIENTS

3/4 cup tahini

1/4 cup MCT oil
2 tbs coconut cider vinegar
1 clove fresh garlic, chopped
8-10 fresh mint leaves
Himalayan salt, to taste.

WHAT TO DO

Blend all ingredients adding water to achieve

the desired consistency.

SHOP NOW

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 RECIPES

HOT CACAO

INGREDIENTS

2 cups filtered or clean water

2 tsp cacao powder
1 tsp coconut oil
1 tbs coconut cream
1/4 tsp cinnamon
1/8 tsp cayenne pepper
(go for more if you
like it hot!)
1 tsp coconut nectar (or more to suit your
own sweetness)
Makes 2 cups

WHAT TO DO

Place cacao powder and spices in a small pot,

add water and put over a small flame or low
heat. Gently stir until water becomes warm, add
coconut cream, oil and nectar until all ingredients
are melted, keep stirring until they are also well
blended.

Try not to overheat the drink this should be

served warm rather than boiling. The cayenne
pepper will do the job of warming you up!

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 RECIPES

GOLDEN LATTE BRAIN BOMB

INGREDIENTS

1 tsp turmeric powder

1 tsp coconut oil
1 tsp MCT Oil
1 tsp coconut butter
¼ tsp cinnamon powder
Pinch of black pepper
1 cup boiling water
½ tsp coconut nectar
Makes 1 cup

WHAT TO DO

Blend for 20 to 30 seconds, until smooth and

creamy.

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 RECIPES

AVOCADO POPSICLES

INGREDIENTS

2 ripe avocados
11/2 cups organic coconut milk
¼ cup coconut oil
¼ cup coconut nectar
2 tsp freshly squeezed lime juice
1 tsp vanilla powder

WHAT TO DO

Combine all ingredients in a blender or food

processor until smooth and creamy. Pour into
popsicle-molds.

Freeze for 2 hours. Enjoy!

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 RECIPES

ACAI BERRY ICE-CREAM

INGREDIENTS

4 cups coconut milk

¼ cup coconut nectar
2 cups frozen acai pulp (unsweetened)
1 large frozen banana
1 cup frozen organic mixed berries
2 tbs coconut oil

WHAT TO DO

Combine all ingredients in a blender and

process until smooth.

Transfer contents from the blender to an air

tight container and store in the freezer until
solid. Overnight, usually works best.

Remove from the feezer and allow to thaw for

5-10 minutes before serving.

Top with some fresh berries, coconut flakes

or and/or crushed nuts. For added sweetness
drizzle some more coconut nectar over the
top.

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 RECIPES

AVOCADO CHOCOLATE MOUSSE

INGREDIENTS

3 ripe avocados
½ cup raw cashews
½ cup coconut oil
½ cup cacao powder
¼ cup coconut nectar
¼ tsp cinnamon
1 tsp vanilla essence
Pinch of Himalayan salt
Coconut flakes to garnish

WHAT TO DO

Add all ingredients except for the coconut flakes

to the blender. Start at a slow speed and slowly
increase until all ingredients become smooth
and creamy.

Refrigerate for 2 hours before serving. Sprinkle

coconut flakes on top for added coconut and a
little crunch.

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 Thank You!

Over 100 wholefood, plant based,

gluten-free recipes.

www.coconutmagic.com