Peanut Butter & Coconut Balls

• 1⁄4 cup coconut oil
• 1 1⁄4 cups organic creamy peanut butter
• 3⁄4 cup ricotta cheese or Greek yogurt
• 3 tbsp. raw cacao (may be omitted)
• 1⁄2 cup honey
• 1/16 tsp. salt
• 1 cup+ shredded coconut
• 2 oz. 70%+ dark chocolate, melted  (if desired)

Line cookie sheet with wax paper. Soften coconut oil. When soft, add the peanut butter, ricotta cheese, cacao, honey and salt and mix well with a mixer. Place in the fridge for about 10 minutes.
Pour 1 cup of shredded coconut into a small bowl. Remove mix from fridge and scoop a small spoonful of mixture and drop into the shredded coconut. Using fingers or a clean spoon roll dough around in coconut to cover. Set on a cookie sheet. Continue until all are formed/covered. Drizzle with melted chocolate if desired.

Place the cookie sheet in the freezer for approx. 30 minutes to set. Transfer to container and store in the freezer or the fridge.

Warm Bean Dip

This dip is great with fresh veggies, tortilla chips or as a filling for a burrito. Perfect for when fresh tomatoes are available, but canned tomatoes will work well.

1 tbsp. olive oil
2 large cloves garlic, minced
2 jalapeños, seeded and chopped
1/2 cup chopped vidalia onion
2 large tomatoes, chopped or 14 oz can
2 cups Great Northern Bean, or one 14 oz can
1/2 tsp real salt
1/2 tsp freshly ground pepper
1/2 tsp cumin
6 fresh basil leaves, or 1/2 tsp dried
6 fresh mint leaves or cilantro
2 tbsp. fresh lime juice


Heat oil in a saucepan over medium low heat (do not let it smoke). Add the tomatoes, onion, jalapeños, garlic, cumin, salt and pepper until very soft (about 8-10 minutes).
Stir in beans and 1/2 cup water.

Simmer for 15 minutes until thickened. Remove from heat and add herbs. Place in a food processor or VitaMix blender and process on low until thick and blended.

Serve warm.                                                                                Julia Rae Parsell

My Daily Drink

My anti-inflammatory daily drink that is….

Most of us know that inflammation is a link to chronic diseases as well as a pre-cursor for poor immunity.  Ginger (Zingiber officinale) root is used as medicine every place it is grown.  Not only is it a powerful anti-inflammatory, but it has strong antibacterial activity against a number of food-borne pathogens, especially:  Shigella, E.coli and Salmonella.  Ginger when added to honey can help decrease the duration of a cold and is effective in reducing coughs.  It is well known to help prevent motion sickness and is helpful during bouts of nausea and vomiting.

Fresh ginger root is my favorite and easy way to decrease inflammation in my body.  This is how I use it:  fresh mineral/spring water, squeezed ginger root topped off with sparkling mineral water if desired.  It’s a bit tingly to the lips and tongue, which is kinda nice, I think.  If this is not to your liking, use less to being with and graduate to more.

How to squeeze fresh ginger root, I discovered this to be best:   Using a cylinder (round) shaped garlic press, cut an inch of ginger to fit in the cylinder.  Press over the drinking glass and then scrape the minced ginger into glass as well.  The water will  be pale yellow and can be consumed immediately.  I like to add more water when I get near empty.  The minced ginger will sink to the bottom and if you like the flavor, it can continue for a few more fill ups during the day.  Sometimes I will add fresh lemon squeezed lemon juice and part of the rind (organic of course).

The ginger water is zingy and if you add sparkling water it tastes especially good and makes it a bit special.                                             Julia Rae Parsell

I am not a medical doctor and this habit is supporting my health and is not an endorsement to cure or prevent any illnessess. 

Thai Quinoa

Prep Time: 5 minutes
Cooking Time: 35 minutes
Servings: 4
Prep Notes: Quinoa: Rinse well. Simmer in 2 cups of liquid for 15-20 minutes Lentils: Sort and rinse. Simmer 1 cup lentils in 4 cups hot water for 25 minutes. (Heat water on stove before adding Lentils)

• 1 cup cooked Quinoa
• 1 cup cooked green lentils • 1 carrot, sliced
• 1⁄2 cup raw peanuts
• 1/2 large onion, chopped • 6 mushrooms, sliced
• 1 carrot, sliced
• 2 baby bok choy
• 2 tsp Thai seasoning
• 1 tsp turmeric
• 1⁄2 tsp red pepper flakes
• 1 tsp fish sauce
• 2 tbsp coconut oil
Steam carrots in basket over the quinoa for last 8-10 minutes. Toast peanuts in a sauté pan for 5 minutes till fragrant. Remove and set aside. Sauté onions and mushrooms in coconut oil for 4 minutes, then add baby bok choy and sauté for 3 more minutes. Add seasonings, steamed carrots and toss to combine. Build individual bowls with quinoa, then lentils and seasoned veggies on top. Enjoy.

Quick and Delish Salad Dressing

Maple Mustard Vinaigrette
Julia Parsell

Prep Time: 5 minutes or less
Yields: 2/3 cup


1/2 cup olive oil
1/4 cup balsamic vinegar
1 Tbsp. pure maple syrup
1 Tbsp. mustard of choice
1 tsp. dried basil


Combine in a glass jar and shake. Store in the fridge. If you use authentic olive oil, it will congeal in the fridge. Remove from fridge an hour before serving. Or run hot water over the jar for a minute to loosen. Shake before serving.

You Might Even Like these Collard Greens!

They have a couple of unusual ingredients that make them especially tasty.  First the usual:  good quality bacon, chopped onions, garlic and then…… simmer them in beer with finely chopped raw beets and a sprinkle of red pepper flakes. Since my husband brews we usually have a keg on tap, but if not you could substitute vegetable broth or chicken broth.  The result  with beer was spectacular and you might even like them.  This takes about an hour from start to finish.  The picture is what they look like in the beginning, just after they “break down”.  They turn a dull green and are tender when ready to eat.  


Julia’s Zippy Collard Greens
Julia Parsell
1 lb Collard Greens, organic and fresh

3 slices good quality bacon

1 onion, chopped

4 cloves garlic, minced

1 1/2 cups good quality beer of choice

1 medium beet, scrubbed, julienned, chopped

Cook bacon, set aside to cool.  Add some olive oil if necessary and then the chopped onion.  Cook until the onion is translucent, then add the garlic and toss with the onion for a few seconds.  Add the collard greens and keep stirring them until they break down (wilt a bit).  Add the beer and beets.  Let come to a slight boil, then reduce heat to a slow simmer and cover.  I use a large carbon steel frying pan, but any large pan (non-aluminum) will work fine.  Do some other things while they simmer for about 45 minutes.  They make a perfect side and are great the next morning with eggs.  Enjoy!   I served them with the Colorful Chili and cornbread for a Sunday, late afternoon meal.

Color Full Chili

• 1 tbsp. olive oil

• 1 yellow onion, diced fine

• 3 garlic cloves, minced

• 1 lb ground beef (lean, grass fed)

• 1 tsp oregano

• 2+ tbsp chili powder

• 1 tsp gr. cumin

• ¼ tsp. cinnamon

• 1 tsp. turmeric

• ½  tsp cayenne pepper

• 1 tsp salt

• ½ tsp fresh ground pepper

• 2½ cups low-sodium chicken broth or vegetable broth

• 1 cup dark beer

• 3 tbsp. tomato paste

• 1 15- oz can kidney beans, drained & rinsed

• 1 15- oz can black beans, drained & rinsed

• 1 16 oz can fire roasted diced tomatoes, undrained

• 1 cup diced red or orange pepper

• 1 cup kale, chopped or torn into bite size pieces

• 1 carrot, grated or chopped

• 1 cup of veggies of choice:  summer squash, zucchini, beets, sweet potatoes


Heat oil in Dutch oven or 4 qt. sauté pan over medium heat.  Add onion, ground meat, garlic and cook until no pink remains (about 7 min).  Drain off any excess fat. Add peppers, kale, oregano, spices and salt and stir well to incorporate and sauté for 5 minutes.  Add the broth, beer, and tomato paste and stir well to incorporate.  Add beans, tomatoes, and other veggies and bring to a simmer, reduce heat to low, cover and cook for about 25 minutes or until vegetables are tender, stirring occasionally.

Serves 6

Source: Julia Parsell, HealthyEvolution