This is amazing and beautiful.  A child so clear and articulate at such a young age.  Enjoy!

The Fruit Stand

May 12, 2013

Fruit Stand Kapak

Today I realized I was out of one of my staple foods – banana’s – which I use for morning smoothies.  So I headed over to an excellent and secret fruit stand that exclusively stocks perfect apple bananas at 1/4 the price of anywhere else.  Normally, local bananas are anywhere from $1.29-$2.29 a pound in shops.  At fruit stands they are often picked too green by unknowledgable owners in an effort to make them last long enough for someone to buy them.  Unfortunately, they are then worthless as an edible because they will never develop to full sweetness when picked so young.  But the best stands are all run by experienced fruit sellers so it’s easy to get delicious ripe fruit once you know where they are.

When the first one is ripe, cut it from the tree

When the first one is ripe, cut it from the tree

The bananas at my favorite stand are picked to textbook ripeness:  when the first banana in the bunch is yellow, it’s ok to cut it down from the tree.   I can pick up a case worth of greener bananas that will be ready for the end of the week, then get yellow, freckled ones for immediate eating from my favorite farmer at the local famer’s market.  His bananas are perfection – they are an apple banana variety that are a little larger, usually about 5-6 inches, very fat, and always perfectly yellow, a day or two from freckling, and without any bruises.  For all you non 811 readers, this is the kind of info that low-fat vegan’s (aka: 811’ers) love to hear!

This stand also happens to be on the same road as the moss for terrariums I make for a local farmers market every Saturday, and sell to a few local boutiques.



My smoothie this morning: wild bananas for .50 cents a pound and local Hayden mango’s I got for a dollar per mango – a very rare price as they are usually $4-5 each.  Most are shocked to hear that fruit is actually quite expensive here.  That’s because everyone wants fresh fruit when they come to Hawaii, naturally and with over 100k people passing through every month, there’s enormous demand.  There’s plenty of land and everything grows here, but only a handful of people who own land in Hawaii have much interest in growing food commercially.  Also, there is no cheap, third world labor force because we are a very remote island.  This makes the cost of growing and harvesting quite high.  The only answer if you live here is to grow your own, planting enough to feed yourself and family.  Should you have surplus, you can get a great price for it.

banana prep

local haydens

My smoothie prep, above is a daily morning routine.  Though I lean towards juicier fruits in the morning like melons or oranges, I still enjoy banana smoothies.  The last few days have been a banana base with one or two mangos and when they’re in season, (they’re not right now), fresh dates as well.  A delicious way to get enough calories in early in the day!

mango banana smoothie

More Vegetable Music!

January 14, 2010

Here is yet another wonderful musical video from the AMAZING Heita3 that Bryan Au’s video response at GITMR led me to.  I think these are SO FUN.  Enjoy!

Cat and Girl Discuss Raw

December 12, 2009

Click on it to view clearer text:

Halloween Tricks that Treat

October 31, 2009


Update: This recipe and most of the others that precede it are all from my high fat raw vegan days – these days I’ve transitioned to a primarily low fat raw vegan diet and feel better than ever and encourage everyone interested in the raw lifestyle to do the same.  

These recipes are still all great though, especially for introducing friends and family to raw food recipes.  Enjoy!

Halloween is the first holiday of the season to come and I always find the challenge of converting standard holiday fare into raw a lot of fun. This year, I did an improved version of the same super cool scary finger cookies I did last year, and also “Deviled Chocolates”, which were firm chocolate creams of salted chocolate and smokey chipotle chocolate.  These are definitely high fat and a special treat for friends and family who might not otherwise try a raw food dish.  They were made with avocado, coco butter, agave and cacao powder, then chilled until firm.  Like a mini tart without the crust.  To eat them you just squeeze the wrapper and they rise like push-up popsicles.

I generally stay away from processed foods like agave, (preferring date syrup), but for occasions like this, it’s a once a year thing so I let it go as the taste of agave is more acceptable to those who are accustomed to the flavor of refined sugar.  The recipe was made up á la minute so proportions are general and it’s very easy – you can’t really go wrong.  I’ve found that grated orange zest absolutely makes these fingers so don’t skip that ingredient !


  • 1 cup almonds, crunchy ( soak them overnight then dehydrate them back to crunchy before using in the recipe)  OR almond meal for a moister cookie
  • 6 medjool dates soaked until completely soft in as little warm water as possible (just enough to cover them halfway)
  • 2 vanilla beans or 1/2 tsp powder
  • 1/8 cup agave
  • 1 level tablespoon cinnamon
  • pinch of fine celtic salt
  • zest of one fresh orange

Powder the nuts in a high speed blender or in batches in a spice grinder/coffee grinder and empty into a mixing bowl.  Blend the dates with their soak water into a puree.  There can be a few chunks but not too many.  Pour the date puree into the mixing bowl,  add all the other ingredients and stir with your hands until you get a firm dough that will hold whatever shape you squeeze it into.

Take walnut sized nuggets of the dough and squeeze in one hand until you have a ridged log “finger”.  Squeeze a few times until you get a good shape, place the log on a cutting board and form a finger tip by pressing an almond into one end while squeezing the dough under the nut into a firm, well-shaped finger-tip with your other hand.  Leave the other end rough, because – it’s a sawed-off finger, right? …Ew.

Anyhoo.  Put them all in the dehydrator overnight or at least for a few hours until firm and dry to the touch, then watch people flip out over them!  Enjoy ~~~

dragonpine 2It’s in the dog days of summer that fruit smoothies really come into their own.  A few frozen chunks of pineapple, some fresh, sweet, cold mango and the surprise of supernaturally fushia dragonfruit, really makes for solid refreshment.  I add fresh turmeric because it is readily available here and I love it with mango, (you might not, it’s a bit strong) along with half a banana for creamyness.  Sooo goood.  This is so simple, so incredibly delicious and so satisfying.


Dragonfruits are wonderfully juicy and I love the seeds.  They crunch very lightly, exactly like kiwi seeds.  It turns out they contain about 50% omega 6 and over 20% omega 9.  They must be chewed to release the efa’s but they are so fun to crunch that you can rest assured you’re getting a healthy hit of omega’s, if not the full daily requirement.  The more we source it naturally, the better it is for us.

The juice is a rich fushia and it doesn’t really stain your fingers as long as you rinse before it sits for more than a few minutes.


Here is a little mango smoothie with a dragonfruit accompaniment I made for my neighbor, who wasn’t too sure how she felt about having it  ; )  Turns out she loved it) !

dragonpine bite

The rest was for me…

dragonpine chunks

I like to put cubes of fruit or seeds like chia or germinated sunflower seeds into a smoothie so that I remember to chew it instead of just drink it down.  It’s more delicious that way and looks gorgeous too, in this case!

dragonpine fini

Fruit smoothies are also the perfect brain food when you’re working hard mentally!  And therefore, perfect computer food.  The reason so many computer geeks live on junk food is that they need the glucose blast.  If only they chose fresh fruit smoothies instead!  Life changing…

How to Slice a Pineapple

August 4, 2009

Kona Sugarloaf Pineapple

Home-grown, beyond delicious, Organic white pineapple!

I hesitate to post something that seems so simple, but I remember a time when I really wasn’t very confident in my pineapple carving technique.  :)  So for anyone who can benefit from seeing it laid out for you from someone who has since gained plenty of experience – allow me to present below, my ever so refined technique!

Home-grown, beyond delicious, Organic white pineapple!

Kona Sugarloaf

First, holding it by the crown with one hand, tip it onto it’s side and slice about an inch off of the bottom so that it will stand upright.  Then tip it again to slice off the crown.  If you live in a warm climate or have a greenhouse, you may plant the crown and grow your own!  Take it from someone who has feasted on homegrown pineapples, it is worth the wait.

Sit it upright and with one hand stabilizing it, use a very sharp chef’s knife or a serrated bread knife, to slice the rind off as thinly as possible.  As you can see, I don’t worry much about going deep enough to remove the “eyes” because I want as much fruit as possible and I don’t really mind them.



Once the rind is removed, slice it in half, then halve those halves.

With a regular yellow pineapple many slice out the woody core but white pineapples are so tender, there’s no need.  I always just eat the core, or most of it, because it’s an excellent source of bromelain, a vital digestive enzyme.

Meal #1

Meal #1

Also, it’s worth knowing that pineapple is an excellent source of the trace mineral manganese, an essential co-factor in a number of enzymes important in energy production and antioxidant defenses.  I’ve begun taking a lot of extra anti-oxidants to help provide natural sun-protection in order to cut down on sunscreen use and it’s good to know that my recent affinity for pineapple is very likely the body’s natural balance kicking in with the appropriate message…the rewards of listening.

Meal #2

Meal #2

This lovely specimen was grown by a generous neighbor on his micro-farm just up the road from my house.  We did a trade actually.  I visited him to get plant starts of the Chinese herb He Shou Wou or fo ti as it is also known, and for payment he asked for a trade in return.  So I gave him a box of fresh goji berries , knowing he would want to plant them, and was then given this incredible bonus in addition to the plant stock:  white pineapple freshly picked from his organic farm!  It’s been so long since I’ve come across these, that I nearly forgot just how good they were.

If you’d like to try a Kona Sugarloaf, as the Hawaiian white pineapple is known, (sometimes called Brazilian White elsewhere), be on the lookout because, though seasonal, they can be found in markets with a good fruit department in mid-summer.  Juicy and sweet, and just the barest hint of tang to let you know you’re biting into a divine fruit and that this is a moment to be cherished as absolutely sacred!  Seriously.  These are good.  With flavors of sweet pineapple, ripe pear and maybe a touch of kiwi, (hey, that would be a fantastic smoothie : ), you are sent to a heaven of deliciousness that has to be tasted to be believed.  Just another example of why we need to support agricultural diversity – we have no idea what incredible fruits and vegetables are still out there, off the beaten, supermarket path!

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