Health by Choice, Not by Chance    


2 cups pure warm water
1 tablespoon dry active yeast
1 1/2 tablespoons blackstrap molasses
1 tablespoon lecithin or sesame seed
1/4 cup flaxseed gel
1/2 cup flaxseeds, ground
4 tablespoons chia seeds
1 large blended coconut cream
1 cup coconut husk
5-6 cups organic whole wheat flour
2 teaspoons pink Himalayan sea salt

Blend coconut in water and let settle in refrigerator then scoop off cream at top.

Dissolve yeast in warm water in large bowl.

Stir in lecithin and 3 cups of the whole wheat flour and sea salt.

Beat all ingredients with electric mixer 1-2 minutes.

Add remaining flour to make soft dough and separate dough in two.

Cover dough loosely with plastic wrap and let rest for 15 minutes.

Knead for 8-10 minutes or until smooth and elastic.

Place dough in large, lightly oiled bowl. Cover loosely and let rise in a warm place about 1 hour until almost double in size. Dough is ready if indentation remains when touched.

Punch down and shape into loves or buns.

Let rise almost double. Bake in 350°F. for 50 minutes or until loves sound hollow when tapped on bottom of loaf.

Remove from pans to wire rack. Cool thoroughly.

1 coconut blend in 2 cups of water
1 tablespoon pink Himalayan sea salt
2 tablespoons unsulphured blackstrap molasses optional
4 cups water
1 cup of ground flaxseed
1 lb ground sunflower seeds
6 cups organic sorghum flour
3 cups dhal (split peas) flour
3 cups cooked whole grain brown rice

Mix all wet ingredients together then add the mixture to the dry ingredients. Mix thoroughly.

Place dough on baking tray and place in oven. Bake at 350°F or 177°C for 45 minutes to 1 hour depending on the size.

Note: Gluten free flour will not be able to knead like wheat flour so expect a different consistency.


1 to 1 1/2  cup blended dried coconut with liquid
2 to 2 1/2  cups organic whole wheat flour or sorghum flour
1/4  teaspoon pink Himalayan sea salt
3 tablespoons ground flax seed

Mix ingredients until they are blended and the consistency of pie crust.

Roll very thin, place on cookie sheet and score with pastry cutter into 1 1/2  inch squares. 

Prick with a fork and bake at 375° for 20 minutes or until crackers are dry and crisp.

Cool and break into individual crackers and store in an airtight container.


2 cups cooked garbanzo beans
3-4 tablespoons lemon juice
2 garlic cloves
1/3 cup sesame seeds
1 teaspoon onion powder or a small onion
1/4 to 1/2 teaspoon pink Himalayan sea salt

Combine all ingredients in blender and blend until very smooth, add water as needed.

Taste and add additional lemon juice, onion powder, garlic or salt if desired.


1 cup sunflower seeds (or pumpkin seeds)
1 cup water
5 cloves garlic
1 medium onion
1/4 teaspoon pink Himalayan sea salt
1 tablespoon Chadon Beni/Coriander grind
1 teaspoon honey

Blend all ingredients together until smooth.

Keep refrigerated.


3 cups tomato puree or sauce
5 tablespoons molasses
3/4 cup honey
2 teaspoons onion powder
3 teaspoons garlic powder
1 1/2 teaspoons parsley flakes
1 teaspoon pink Himalayan sea salt
2 tablespoons lemon juice

Combine in a saucepan

Bring to boil, reduce heat, and simmer for 10 minutes.


1 1/4  cups of coconut oil
3/4 cups olive oil
2 tablespoons of lecithin granules

Blend then add:
1 cup of water
1 tablespoon of pink Himalayan sea salt

Blend thoroughly.

Pour in a container and freeze until it is slightly set.
Blend again and refrigerate.     

Caution: not recommended for persons with High blood sugar, High blood pressure, High cholesterol.


Tofu slices

1 block firm tofu
1 teaspoon olive oil

1. Drain water from tofu and dry with cheese cloth or napkin

2. Slice tofu to desired pieces

3. In a fry pan add olive oil and pan-brown tofu lightly on both sides, then set aside

Sweet and Sour Sauce

1 tablespoon cornstarch
2 tablespoons water
2/3 cup pineapple juice
1 oz lemon juice
1/3 cup honey
3 tablespoons tomato paste
1/2 teaspoon pink Himalayan sea salt

1. In a small bowl, mix together cornstarch and water and set aside.

2. In a medium saucepan, combine all other ingredients and bring to boil over medium heat. Stir in cornstarch slurry and cook for 2 minutes or until thickened. 

Place tofu slices into a baking dish.  Pour sauce over tofu and place in oven at 350°F for 20 minutes.
7 cups rolled oats
1 cup quick oats
1 cup shredded unsweetened dried coconut
1 cup sliced or chopped raw almonds
1 teaspoon pink Himalayan sea salt
3/4 cup raw sunflower seeds
1 cup water
1/2 cup honey or maple syrup
Mix well first 4 ingredients in a large bowl and set aside.

Blend in a blender, sea salt, sunflower seeds, water and sweetener until creamy.

Pour the liquid over the dry ingredients and mix well with spatula or hands.

Spread evenly onto a baking sheet and bake at 170°-200°F for 3 hours turning every 30 minutes.

1 cup blanched almond nuts
4 cups water
1-2 tablespoons honey
1/4 teaspoon pink Himalayan sea salt
To blanch almonds, pour boiling water over nuts, wait for two minutes then drain, remove skins by rubbing between fingers.

Place all ingredients in blender: almonds, water, honey, sea salt.

Blend ingredients in water using half of the water for 2-3 minutes until smooth and creamy.

Add remaining water and blend well again.

Shake well before serving.

Blend in a blender until creamy, about 1 minute:
3/4 cup water
1/4 cup blanched almonds
1/2 cup cooked brown rice
1/4 teaspoon pink Himalayan sea salt
1 tablespoon honey

3 1/4 cups water
Blend well and refrigerate.
Shake well before serving.

You can use another nut or no nut if you wish to make Rice Milk.


2 tablespoons agar powder or 4 tablespoons agar flakes
1 cup water
In a small pan, soak agar in water for 1-2 minutes.  Bring to a boil, stirring until clear.
While agar is soaking, blend the following until smooth:
1/2  cup water
3/4  cup raw cashews
2 tablespoons sesame seeds
1/4  cup sweet red bell pepper
1 small onion blended
4 cloves garlic blended
1/4  teaspoon dillweed
3 tablespoons Nutritional Yeast Flakes
1 1/4  teaspoons pink Himalayan sea salt
Add agar mixture to blender.  Boil 1/4 cup more water in pan to dissolve any remaining agar, add to blender.  Blend until creamy and smooth.
Add 1/4  cup fresh lemon juice
Blend briefly and pour immediately into greased container to set and take shape. Chill 4-6 hours to set. 


Blend in a blender until creamy
1 cup raw cashews
1 cup water
1 1/2 tablespoons cornstarch
2 teaspoons pink Himalayan sea salt

Put into a Crock Pot
10 medium potatoes, peeled and sliced
1 onion, diced
1 tablespoon parsley, ground

Pour cashew sauce over the potatoes.
Add 3 cups water and stir. The potatoes should be covered with water. Cook on high for 8 hours.

Can also be placed in a covered baking dish in the oven at 350°F until potatoes are tender. You will need to use less water to match the size of your baking dish.


2 bananas
1 cup frozen or fresh mango or strawberries
4 cups water
2 teaspoons spirulina powder

Place all the ingredients in a blender and blend for 1 to 2 minutes, until the mixture is completely smooth. 

See us or at our cooking schools for more recipes and check our Restaurant Perla Del Caribe daily menu for ideas.​