Green Avo Mousse: A cooling, nourishing treat

Green Mousse is the name I gave to this curious creation. I stumbled on a new way to make mousse while blending a smoothie out of a few random ingredients. I think it is something in the combination of farm-fresh eggs and creamy Hawaiian avocado that creates the smooth and sumptuous texture, thick enough to enjoy with a spoon. Apple bananas and coconut milk add a natural sweetness with no sugar required!

Since some of the ingredients may be a bit out of the ordinary for some, I will explain a little about them and where they can be purchased.

Hawaiian avocados are those grown here in Hawai‘i. They are much bigger and creamier than most Mainland varieties and are available at most farmers markets and health food stores.

Raw eggs are something that should only be consumed if they are from a trusted source and are sure to be fresh, organic and disease-free. Most farmers markets sell fresh eggs from locally raised chickens. Store-bought organic eggs will also work. I use eggs, rather than protein powders, because they are a fresher, more bio-available (easily absorbed and used by the body) source of whole protein and a host of other awesome nutrients.

Eggs contain essential amino acids, omega-3, vitamins A, B, D and E, lutein, choline and trace minerals. Eggs from locally raised chickens are also a more sustainable food choice — there’s no airplanes, barges nor plastic packaging required to get them on your plate! Contrary to some misinformation out there, eggs will not raise your cholesterol levels nor will they make you gain weight— quite the opposite actually. Check out my resource links at the end of this column for more reading on this.

The coconut milk I like to use is available in the frozen juice section of most stores such as Foodland or Big Save. These varieties don’t come in a can and they have a sweeter, fresher taste without any added thickeners or preservatives. About half a package is enough for this recipe.

Spirulina  powder is made from a type of green algae. It is a great source of protein, beta carotene, iron, calcium and many more minerals and nutrients. I like to use Nutrex Hawaiian Spirulina Pacifica, which is produced on the Big Island. It is available at most health food stores or online; see resources.

Kelp powder is a great add-in for any recipe. Not only is it a great source of natural iodine, which can combat hypothyroidism, goiter conditions and obesity, but it is also a powerful blood purifier and toxin absorber.

The compounds contained in kelp absorb toxins from the bowel, which are then expelled from the body. Kelp is also a great source for added calcium, magnesium and many other nutrients. Kelp power is usually very affordable and may be purchased at any health food store or online; see resources.

Ah, coconut oil, the miracle nectar. I cannot praise this extraordinary food enough. Coconut oil smells and tastes amazing. It can be used in cooking and on the skin. Coconut oil is able to kill viruses, microbes and “bad” bacteria in the body when ingested. It can help to relieve many digestive and immune disorders. It can be used as a mouthwash to cleanse away germs and help cure gum disease and tooth decay. It makes a great skin moisturizer and can help relieve many skin conditions.

Cold-pressed, unrefined virgin coconut oil is the best choice. Do not buy the refined variety. It is made by a high-heat process which destroys most of the benefits and good taste of the oil. When adding it to your smoothie, it can help you stay full and satisfied for a long while. The healthy fat in the coconut oil and avocado will also help you absorb all the other minerals and vitamins in the rest of the ingredients. Make sure the oil is in liquid form before adding it in. If it is solid, simply put the jar in a bath of hot water for a few minutes until enough is melted to use. Unrefined coconut oil is available at most health food stores and sometimes at conventional grocery stores. It can also be ordered online.

So there you have it: a fun new recipe to try that is cooling, nourishing and delicious! If you cannot afford the spirulina, this recipe works without it. But try to make the investment in all of these wonderful ingredients if you can. They are worth the money and so is your health!

Green Avo Mousse
servings: 1-2
1/2 big Hawaiian avocado
2 eggs (fresh, organic)
1/2 cup coconut milk
1-2 apple bananas (peeled, cut and frozen)
1 teaspoon spirulina powder
1/2 teaspoon kelp powder
1/2 cup filtered water, as needed
1-2 tablespoons of virgin, unrefined coconut oil
cinnamon powder to taste
ginger powder to taste

Put all ingredients into blender and blend until well combined. Add water as needed, but not too much. With blender going pour coconut oil in a steady stream until well combined. Serve in a nice glass with a spoon, garnish with cinnamon or ginger powder and enjoy!

Resources: Eggs: www.whfoods.com/genpage.php?tname=foodspice&dbid=92

Coconut oil: www.coconutresearchcenter.org/; www.vitaminshoppe.com/

Spirulina: www.nutrex-hawaii.com

Kelp powder: www.bulkherbstore.com/Kelp-Powder_Organic

Self-hatred does no good

Self-hatred is not a righteous humility—far from it. It seeks to destroy everything right and beautiful and human. The final outcomes of self-hatred are sickness, suicide and murder.

The world does not become any brighter with the spread of depression and self-loathing—no matter how justified. One must learn to love one's self—faults included—and stop the war within before any positive change can take place.

Once forgiveness and love have been granted to one's self—only then can it expand outward to others. Everything starts in the heart.

~ Journal entry

'beauty of a broken heart'

There's a beauty in brokenness
art in sorrow and solace
learning the ways of love

A Voice For Peace: Martin Luther King Jr.'s words are forever

“The ultimate weakness of violence
is that it is a descending spiral, begetting the very thing it seeks
to destroy. 

Instead of diminishing evil, it multiplies
it. 

Through violence you may murder the liar, but you
cannot murder the lie, nor establish the truth.
 
Through violence you murder the hater, but you do not
murder hate. In fact, violence merely increases
hate... 

Returning violence for violence multiples
violence, adding deeper darkness to a night already
devoid of stars. 

Darkness cannot drive out darkness;
only light can do that. Hate cannot drive out
hate: Only love can do that.”

~ Martin Luther King, Jr.

May we all foster the courage within to stand up for peace and justice as he did ... even until death.

Communication Issues: Breaking the lying cycle

As a 'people pleaser' I have always been one to bend over backward to accommodate other people's wishes. This has been part of my coping mechanism since I am also one who fears confrontation. At the same time I am one who does not like to go against my own will. These two issues have led me to a pattern of running away over and over again — the whole 'fight or flight' response thing, in which case I have always opted for the flight. Rather than saying, "I am not happy," or, "no I don't like that, please leave me alone," I would usually comply momentarily and then flee because the situation was too overwhelming for me. I would feel trapped and confused, wanting so bad to make everyone happy except myself and never understanding what the real issue was.

Today I have made a decision. I will not lie to make anyone happy. And I will not be afraid to tell the truth. Today I am breaking the lying cycle. I will be true to myself and to others.


Communication is so important in all of our relationships whether they be casual or intimate. What I realized was that when I lied to people to make them happy, I was betraying myself but more than that, I was keeping everyone at a distance, even my loved ones and friends. Nobody could get close to me because nobody could know me because I was never fully truthful about my opinions, wants or feelings. I was putting up a false front that was interchangeable depending on who I was hanging out with and what mood they were in.

I have, of course had several close friendships, but still without being fully truthful I have lost many chances to make those friendships even better and more intimate. I look forward to the opportunity to get to know myself and my friends more fully. I look forward to the new things I will discover about my own character, about my own passions and inspirations. I pray that I will have the courage to share those things with others and that they will have the courage to share their truth too.

May we all share our truth. Namaste.

Boost your immune system with homemade sauerkraut

Homemade sauerkraut is easy to make and is an excellent natural immune system booster. It may be eaten daily as a side dish or on its own as a supplement. I recommend making your own from locally-grown, organic ingredients and keeping several jars in the refrigerator at all times.

Captain James Cook was one of many sea men who always took sauerkraut on ocean voyages to help protect his crew from scurvy. Sauerkraut or some variation of it has been used widely by many different cultures throughout Europe and Asia for its amazing health benefits and long shelf-life.

When the naturally occurring sugars in the cabbage ferment they produce vitamin C, which helps prevent scurvy, and lactobacilli, a probiotic culture. Sauerkraut is very beneficial for digestion and has been known to help treat and cure many gastrointestinal conditions including diarrhea, constipation and ulcers.

Sauerkraut may also be used to treat flu and respiratory diseases such as bronchitis and asthma and has been found to have anti-cancer agents isothiocyanates and sulphoraphane. Mainly, the probiotic content in sauerkraut helps to build up the good bacteria in the gut and can really boost the immune system and help aid in digestion, especially when eating meat of any kind. The very first time I ate grass-fed beef after being vegetarian for 10+ years, I ate it with a side of homemade sauerkraut and was pleasantly surprised to have not suffered from indigestion.

This recipe for probiotic sauerkraut makes use of whatever locally-grown ingredients are available and uses natural sea salt (unrefined) and whey for the lacto-fermentation process. If you want a vegan alternative, more sea salt may be added instead. (I have never personally tried the whey-free version but I heard that it works.)

Whey is very easy to make and is a great tool for making many lacto-fermented, probiotic foods and drinks. If you get fresh milk from your own goats or cows simply let the milk sit at room temp for a day or two until the cream and water separate. The watery part is the whey.

For the rest of us, organic plain yogurt will have to suffice. Use a linen bag or cheese cloth rubberbanded over a jar, spoon in yogurt and let sit overnight to strain. I usually put it in the refrigerator just to make sure no bugs get it. When the yogurt is done straining, scoop out what is left from the cheese cloth. This strained yogurt is actually a great cream cheese with active cultures intact, so save it for later use. The liquid left in the jar is your whey.

This recipe only calls for a quarter cup. If you have extra you can either save it for up to two months for future use, or you can make a tonic with it by putting it into a jar with some chopped cabbage, sea salt and filtered water. Leave sealed jar at room temperature for three to four days and then put into the refrigerator. This tonic is great for helping populate your gut with good bacteria and helping your body get rid of toxins.

In this recipe I make use of fresh ginger which grows in abundance on Kauai but feel free to leave it out or add your own alternatives. Onions, garlic and carrots all make good additions. I recommend using what is available at your local farmer's market.

Resources: “Nourishing Traditions” by Sally Fallon, available at Borders and Amazon. Wikipedia: http://en.wikipedia.org/wiki/Sauerkraut. Happy Herbalist sells fermenting supplies such as reusable linen bags: happyherbalist.com.

Probiotic Sauerkraut

Makes about 2 jars

1 head of locally grown cabbage (any variety, washed and finely chopped)

1-3 tablespoons fresh locally grown ginger (finely chopped)

1-3 green onions (washed and finely chopped)

1/4 cup whey (see above for directions)

2-3 tablespoons unprocessed sea salt

1-3 teaspoons cayenne pepper

Wash cabbage thoroughly and chop up on a cutting board. Place chopped cabbage into large bowl as you go. Next add chopped ginger, green onions and whey. Make sure your hands are clean and toss ingredients together in the bowl adding the sea salt and cayenne pepper as you go. Rinse your hands. Using the bottom of a glass jar or sturdy plastic cup, begin pounding the ingredients in the bowl. Keep pounding until all the juices in the cabbage and ginger are released and ingredients look well combined and condensed. If you happen to have a meat pounder you could probably use that too.

Rinse your hands and then stuff the ingredients into large one-quart mason jars. This recipe will fill about two jars. Pour the remaining liquid equally into each jar and pack ingredients down until the liquid comes over the top. Add a little filtered water to submerge the ingredients when they are packed down. There should be at least a quarter inch space below the top of the jars. Wipe mouth of each jar and seal tight. Store in a dark warm place such as a kitchen cupboard for 3-5 days and then transfer to the refrigerator. The sauerkraut usually has the best taste after it has matured for a month or more. It will keep in the refrigerator for a very long time.

Many different combinations of ingredients may be added to change the flavor of your sauerkraut. This lacto-fermentation method works on almost any vegetable including carrots, peppers, ginger, garlic, onions, cucumbers and green beans. For a more traditional sauerkraut use just cabbage, mustard seed and fennel. Give it a try, experiment and have fun!

• Recipe adapted from the book, ‘Nourishing Traditions’ by Sally
Fallon.

The Unfastened Heart

This is a piece I just entered in a book cover contest for the reprinting of 'The Unfastened Heart' by Lane Von Herzen. The book is beautiful, a very heartening story and a good read.