Ingredients

How can you easily incorporate coconut oil into your daily diet and enjoy its health benefits? Try this raw and vegan Coconut Peach Melba Smoothie. Coconut oil is nature’s richest source of healthy medium chain fatty acids, which help stimulate your body’s metabolism, aid in weight loss, improve cholesterol levels and protect us from disease due to the oil’s anti-microbial properties.

To reap the numerous health benefits coconut oil has to offer, the recommended daily intake is 1-3 tablespoons. One of the easiest ways to consume 1 tablespoon per day is in a smoothie. This energizing vegan Coconut Peach Melba Smoothie “rawks” plenty of immune strengthening phytonutrients and cholesterol-lowering phytosterols; fiber; antioxidants; anti-inflammatory alkalizing compounds and minerals including potassium, magnesium copper, manganese; vitamins B and C; and most importantly- FLAVOR. The healthy medium chain fatty acids in the coconut oil insure speedy energy production and nutrient absorption without the fear of weight gain.  Each serving has 265 calories and 10 grams of fiber. Frozen organic fruit is readily available in grocery stores at affordable prices when purchased in large bags.  Bonus- it is ready in less than 5 minutes.

Of course another way to eat raw coconut oil is to enjoy a serving of our award winning Hail Merry Miracle Tarts.  Each serving delivers 1/2 tablespoon of this super healthy saturated fat (that contains no cholesterol).  Experience all 5 flavors!

Energizing Coconut Peach Melba Smoothie

Serves 2

1 cup frozen organic raspberries

1 cup frozen organic peaches

1 banana

1 cup coconut milk

2 tablespoons raw organic coconut oil (liquefied)

½ teaspoon turmeric

*1 tablespoon flaxseed meal (optional)

4-6 ice cubes (optional)

Place all ingredients into blender except oil. Blend and slowly pour oil in while blending. Continue mixing until smooth and creamy, 1-2 minutes. Drink and enjoy feeding your body royally!

For more great tips and recipes, check out previous posts on our blog!

Raw Green Smoothie 101

Raw Green Smoothies are vegan, gluten-free and all the rage- even Dr. Oz drinks one daily, and for good reason beyond being one of the best ways to get more greens into your diet. They are quick compared to juicing and contain more fiber! Green smoothies are easy to digest because the nutrients are premixed and assimilate quickly in the gut. They help strengthen your immune system because they are alkalizing. Green smoothies are fun because the combinations are endless and even a child can throw one together. Plus they are transportable!

If you are new to the color green in the morning, start with mild greens, such as spinach, romaine and parsley, and then move up to kale, chard and other fresh herbs. Begin with a balance of 60% fruit to 40% green leaves & vegetables.  Use cucumbers in place of water and ice as desired.  Let your taste buds and imagination guide you. Boost the nutritional content by adding hemp protein or bee pollen. Add coconut oil for added energy and to keep you full longer.

Get glowing with this Green Smoothie 101:

Makes 2 servings or 1 Supersize

1 apple, cored but skin on

1 pear, cored but skin on

1-2 handfuls spinach (or other leafy green)

1 rib celery

1 medium cucumber, peeled

1 inch ginger root, peeled

¼ cup chopped fresh parsley

juice of 1 lemon

Place all ingredients in a blender. Blend until smooth. Add 1/4-1/2 cup water if needed. Add ice if desired.

Our Facebook fans Rawk! Thank you for helping us create the best healthy GLUTEN-FREE & VEGAN Pantry List.  No list is complete without Hail Merry’s great tasting Macaroons, Grawnola, Seasoned Nuts and Seeds- all featuring raw healing plant oils to keep you beautiful inside and out. Feed Your Body Royally! Eat whole foods, mostly plants, and enjoy your food…

1. Dried Kale Chips
2. Dried Wild Mushrooms
3. Quinoa
4. Shirataki Noodles (from yams)
5. Beans (pinto, kidney, black, chick peas, white)
6. Nutritional Yeast
7. Dried Kelp Powder
8. Dried seaweed
9. Spirulina
10. Steel Cut Oats
11. Buckwheat flour
12. Coconut Oil
13. Coconut Flour
14. Olive Oil
15. Grapeseed or Sesame Oil
16. Agave Nectar/Brown Rice Syrup/Sucanet/Palm Sugar
17. Raw local honey
18. Black strap molasses
19. Stevia
20. Tahini
21. Vegan protein powder (hemp or rice)
22. Pumpkin Seeds
23. Sesame Seeds
24. Hail Merry Sunflower Seeds
25. Shredded Coconut
26. Dark Chocolate
27. Cocoa Powder
28. Raw Cacao
29. Maca Powder
30. Goji Berries
31. Chia Seeds
32. Macadamia Nuts
33. Hail Merry Vanilla Maple Almonds
34. Walnuts
35. Cashews
36. Hail Merry Pecans
37. Pistachios
38. Bragg’s Liquid Aminos
39. Balsamic Vinegar
40. Organic Apple Cider Vinegar
41. Rice Vinegar
42. Sea salt
43. Peppercorns
44. Medjool Dates
45. Dried Fruit (cranberries, apricots)
46. Sweet Potatoes & Potatoes
47. Avocado
48. Limes
49. Lemons
50. Bananas
51. Onions
52. Shallots
53. Garlic
54. Fresh Ginger
55. Fresh Fruit
56. Raw Almond & Nut Butters
57. Peanut Butter
58. Dried Herbs & Spices
59. Vanilla Extract
60. Almond Extract
61. Lemon Extract
62. Flax Seed Meal
63. Baking Soda
64. Baking Powder
65. Xanthan Gum
66. Guar Gum
67. Yeast for Baking
68. Coconut Milk
69. Canned Organic Tomatoes
70. Gluten-Free pasta
71. Brown  & White Rice
72. Wild Rice
73. Lentils
74. Mustard
75. Gluten-free brown rice flour
76. Almond flour
77. Potato starch
78. Tapioca starch
79. Teff flour
80. Sorghum flour
81. Millet flour
82. Armaranth
83. Arrowroot
84. Gluten-Free All Purpose Mix
85. Canned Pumpkin
86. Organic Fruit Preserves
87. Prepared Stock
88. Variety Tea (Green, Black, Herbal)
89. Coffee
90. Olives
91. Pickled Vegetables
92. Roast Peppers
93. Capers
94. Sun Dried Tomatoes
95. Gluten-Free crackers
96. Brown Rice Cakes
97. Tamari
98. Sriracha Sauce
99. Hail Merry Macaroons
100. Hail Merry Grawnola

What is one of the healthiest foods you may not be eating?

Kale moves from garnish to center plate in this anti-inflammatory, alkalizing and low budget healthy gluten-free Kale Puttanesca recipe (with a vegan option), which highlights its flavor and versatility.

I’m not going to lie; I used to think of a kale only as a plate garnish. Hail Merry- I have come a long way. I now eat it every week  (see Raw Kale Salad) and my body thanks me. Kale is a cruciferous vegetable and one of the most nutritious anti-inflammatory foods because it packs an alkalizing punch delivering detoxifying, cholesterol-lowering phytochemicals and anti-oxidant nutrients that protect us from cancer. Kale is an excellent source of fiber, vitamin A, C and K, and manganese. It is also a good source of calcium, potassium and B vitamins and all for only 34 calories per raw chopped cup.  Feed Your Body Royally! Taste and health can coexist…

Gluten-Free & Vegan: Kale with Puttanesca Sauce

Serves 4 as side dish:

1/4 cup extra-virgin olive oil

4 large garlic cloves, finely chopped

1 15-ounce can fire roasted crushed tomatoes

1/4 cup white wine or broth

1/2 cup Kalamata olives, halved, pitted

1 1/2 tablespoons drained capers

1 teaspoon dried oregano

1/2 teaspoon dried crushed red pepper

1 pound organic kale, center ribs removed, leaves thinly sliced (about 8 cups)

2 tablespoons chopped fresh Italian parsley

Fresh ground pepper and salt

2 tablespoons grated Parmesan cheese or nutritional yeast (vegan)

2 tablespoons chopped toasted pine nuts

1. Heat oil in large pot over medium heat. Add garlic and sauté until fragrant, about 1 minute. Add crushed tomatoes, white wine, olives, capers, oregano, and crushed red pepper. Simmer sauce over medium-low heat for 5 minutes.
2. Add kale and continue to simmer for 10 minutes or until kale is tender. Season with salt and pepper. Garnish with Parmesan cheese or nutritional yeast and pine nuts. Serve warm.