Red cabbage microgreens lower ‘bad’ cholesterol in animal study

I began growing micro-greens this year. They are 10 times a nutritious as sprouts and very easy to grow. See Using Microgreens in Your Diet.

December 14, 2016

American Chemical Society

Microgreens are sprouting up everywhere from upscale restaurants to home gardens. They help spruce up old recipes with intense flavors and colors, and are packed with nutrients. Now testing has shown that for mice on a high-fat diet, red cabbage microgreens helped lower their risk factors for developing cardiovascular disease and reduce their weight gain.

Microgreens are sprouting up everywhere from upscale restaurants to home gardens. They help spruce up old recipes with intense flavors and colors, and are packed with nutrients. Now testing has shown that for mice on a high-fat diet, red cabbage microgreens helped lower their risk factors for developing cardiovascular disease and reduce their weight gain. The report appears in ACS’ Journal of Agricultural and Food Chemistry.

Microgreens are tender, immature plants and herbs that take only a week or two to grow before they’re ready for harvesting. A growing body of research suggests that microgreens could offer more health benefits than their mature counterparts. And since previous studies have shown that full-grown red cabbage can help guard against excessive cholesterol, Thomas T.Y. Wang and colleagues wanted to see if red cabbage microgreens might have a similar or even greater effect than their larger counterparts.

To test their hypothesis, the researchers used mice that were a model for obesity. These animals also tend to develop high cholesterol and other risk factors for cardiovascular disease. The team divided 60 of these mice into different diet groups. They received food low in fat or high in fat, and with or without either red cabbage microgreens or mature red cabbage. Both the microgreens and mature cabbage diets reduced weight gain and levels of liver cholesterol in the mice on high-fat diets. But the study also showed that microgreens contained more potentially cholesterol-lowering polyphenols and glucosinolates than mature cabbage. The baby plants also helped lower LDL, or “bad,” cholesterol and liver triglyceride levels in the animals.

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Materials provided by American Chemical Society

Save the Liquid from Roasting Mushrooms for a Savory, Umami-Packed Condiment

From Skillet

Like all roasted vegetables, roasted mushrooms are pretty glorious. If you’ve ever made them, you’ve most likely noticed a bit of liquid pooling in the pan. This liquid should be drained to encourage browning, but it should not be tossed, as it makes a delicious, savory condiment.

Serious Eats calls it “mushroom juice,” but it’s really mushroom juice plus olive oil, salt and pepper, and whatever other seasonings you’ve tossed with your ‘shrooms. Like mushrooms themselves, it’s packed with umami goodness, and can be used just like soy sauce. Stir it into stews, drizzle it over rice, or use it as a finishing sauce on meats, seafood, and vegetables.

Millie- I also use the liquid from caramelizing onions (which I do in huge batches and then freeze).  I reduce the liquid, just like when I reduce stocks for demi glace’.  Then freeze in ice cube trays fro adding to greens and other di8shes.

20 Ways to Flavor Your Kombucha




It’s been Kombucha week all up on Naturally Loriel lately.

First, we walked through a really easy tutorial on how to make kombucha at home. Then we infused it with elderberries and lavender to create an immune boosting elixir that makes the perfect concoction to be consuming at this time of the year.

And finally, we’re ending this Kombucha party with a roundup of some of the most delicious kombucha recipes around the crunchy web-sphere.

The second ferment or flavoring kombucha happens when you take already brewed kombucha and infuse it with fruits, herbs, or flowers. The fruit can be in chunk form, puree, or as a juice. You let the fruit and the brewed kombucha ferment for a few days, and the result is a fizzy, probiotic-rich drink that has taken on the taste of whatever you’ve chosen to put in the bottle. The amount of sugar (fruit chunks, puree, and/or juice) plays a huge role in how fizzy your second ferment will be. More fruit, more fizz. Less fruit, less fizz. Having quality flip top bottles also helps in the fizzy-ness factor.

Flavoring your own homemade kombucha can take a little bit of trial and error to find that perfect taste but, it’s always fun when you hit the golden flavor that makes you gobble it up in one sitting.

When we’re not flavoring our kombucha with elderberries in the Adams’ household, we love simple concoctions like guava and strawberry, simple “lemonade” kombucha, and berries with lemon.

Below in the printable recipe card, you’ll find a few of my personal favorite recipes and then scroll below to find 15 other ways to flavor your kombucha from some of my favorite crunchy bloggers.

20 Ways to Flavor Your Kombucha

Serves: All of these recipes fill up one 32oz bottle


Guava-Berry Kombucha

  • ½ cup guava juice
  • 3 strawberries, cut into small pieces (organic, if possible)

Guava Kombucha

  • ½ cup guava juice

Blackberry-Lime Kombucha

  • 4 blackberries, cut into small pieces
  • 1 inch lime (with rind), cut into pieces

Lemonade Kombucha

  • 2 inches lemon (with rind), cut into small pieces

Berry-full Kombucha

  • 2 strawberries, cut into small pieces (organic, if possible)
  • 4 blueberries, smashed (organic, if possible)
  • 1 inch lemon (with rind), cut into small pieces


  1. Place your desired ingredients into your flip top bottle
  2. Pour the first ferment of kombucha; leaving about an inch from the top
  3. Leave on your counter for 3-7 days; burp once or twice throughout the day to release excess carbonation
  4. Store in the refrigerator

Why the Hottest Kitchen Tool Is Actually…a Cold Pan

Why the Hottest Kitchen Tool Is Actually…a Cold Pan  photoPost from Bon Appetit

Often, the success of a great dish comes down to heat. Gorgeously seared steak, perfect stir-fry, or properly al dente pasta all rely on a big flame and high heat. But here’s a secret: Sometimes, your cooking secret weapon is a cold pot or pan.

While you’d never lay an expensive porterhouse in a chilly pan and then turn on the flame (the steak would eventually cook through, but it’d turn out gray and pallid, not golden-brown and caramelized), there are a few times when starting the cooking process with a cold pan is a must. Beginning with a cold pan allows you to better control the temperature, and lets you slowly build layers of flavor, rather than shocking your ingredients. These are the cooking techniques that call for cold pans.

Perfect BLTs start with crispy bacon. Crispy bacon starts with a cold pan. Photo: Dawn Perry

Rendering Bacon Fat
Add a raw piece of bacon to a hot pan, and it’ll cook up in no time flat—without rendering any of the fat, unfortunately. That’s fine if you’re the type who likes gumming on bacon fat, but, ’round here, we like our cured pork belly crispy. The way to shatteringly crisp bacon is fat in the pan, not on the strip. Plus, if you take things low and slow when cooking bacon, you’ll be rewarded with a panful of rendered bacon fat for later use—not a bad flavor tool to have in your arsenal.

Making Garlic Confit
Garlic confit is made by slowly heating oil with whole cloves of garlic, then letting the mixture cool down together. The result is two-fold: a garlicky flavored oil and tender cloves of garlic perfect for spreading on toast or adding to stir-fries and sauces. The key to developing this flavor is to let the garlic heat up with the oil—so start cold and let it all come together at once. You also don’t want to get the oil to its smoking point; a cold pan is extra insurance against that.

Seared Duck Breast with Mustard Greens, Turnips, and Radishes. Photo: Christopher Testani.

Cooking Skin-On Duck or Chicken
If you add a skin-on duck breast or chicken thigh to a screaming hot pan, the skin will contract quickly, tightening up and shrinking. This is not good. “You don’t want the skin to seize up before the fat has rendered,” explains Claire Saffitz, BA‘s associate food editor. Seized-up skin means chewy, not crispy—and you know we’re all about the crispy skin. This is especially important for duck breast, which has a very thick layer of fat. Start cold, and take it easy: This is no place to crank the heat.

Toasting Seeds and Spices
Tiny toppers like sesame seeds and spices like cumin or fennel taste better toasted—this recipe for Chile-Cumin Lamb Meatballs is proof. Unfortunately, they also cook quickly. If you add them to a pan that’s already hot, they’ll burn and blacken before toasting from the inside out. Another tip: Remove the seeds or spices from the pan as soon as they’re done; if you leave them in the now-hot pan, they will overcook.

Boiling Eggs
The BA test kitchen staff suggests starting boiled eggs in cold water. If you drop a cold, straight-from-the-fridge egg into a pot of boiling water, the extreme temperature change will likely cause the shell to crack, causing the egg white to bubble out of the fissure. This is not the biggest deal in the world, sure, but when presentation matters, you’ll want to take a little extra care.

It’s called brown butter, not blackened butter. Photo: Gentl & Hyers

Browning Butter
If you’ve ever made brown butter, you know that it takes just seconds to go from that golden, nutty color to black and burned. (If you haven’t made brown butter, may we suggest cooking these Scallops with Herbed Brown Butter immediately?) Don’t make the process any harder on yourself by shocking the butter in a ripping hot pan. The proper technique is to melt the butter slowly and patiently wait, swirling the pan periodically, as the milk solids toast and become the color of hazelnuts (psst—that’s where the French term for brown butter, beurre noisette, comes from).

Save Yourself Some Time and Don’t Salt That Eggplant


Every eggplant recipe I’ve ever encountered has instructed me to salt the big purple fruit before cooking to “draw out bitter compounds,” but it turns out that’s not really necessary.

According to Epicurious, this thinking is leftover from a time when eggplants were much more bitter than what you’ll find in the store today; the bitterness has been bred out of them.

Full disclosure: I’ve only ever salted eggplant once before I’ve cooked it, the first time I cooked it. I had never tasted a difference between salted and not, but it’s nice to have my sloth validated.

Green Smoothies- What Does the Science Say


I’ve posted before about green smoothies and the fact that it is far better to put your greens in a smoothie than in juices.

I found this great article on;

Transcript: Green Smoothies: What Does the Science Say?

As I’ve explored previously, drinking sugar water is bad for you. If you have people drink a glass of water with three tablespoons of table sugar in it, which is like a can of soda, this is the big spike in blood sugar they get within the first hour.  The body freaks out, and releases so much insulin we actually overshoot, and by the second hour we’re relatively hypoglycemic, dropping our blood sugar below where it was when we started fasting. In response, our body dumps fat into our blood stream as if we’re starving, because our blood sugars just dropped so suddenly. And the same thing happens after drinking apple juice.

Here’s what happens to your blood sugar in the three hours after eating four and a half cups of apple slices: it goes up and comes down. But if you eat the same amount of sugar in apple juice form, about two cups, your body overreacts, releasing too much insulin, and you end up dipping below where you started. The removal of fiber in the production of fruit juice can enhance the insulin response and result in this “rebound hypoglycemia.” What would happen though, if you stuck those four and a half cups of sliced apples in a blender with some water and pureed them into an apple smoothie? It would still have all it’s fiber, yet still cause that hypoglycemic dip. The rebound fall in blood sugars, which occurred during the second and third hours after juice and puree, was in striking contrast to the practically steady level after apples. This finding not only indicates how important the presence of fiber is, but also, perhaps whether or not the fiber is physically disrupted, as happens in the blender.

Let’s play devil’s advocate, though. Eating four and a half cups of apples took 17 minutes, but to drink four and a half cups of apples in smoothie form only took about six minutes, and you can down two cups of juice in like 90 seconds. So maybe these dramatic differences have more to do with how fast the fruit entered in our system rather than the physical form. If it’s just the speed we could just sip the smoothie over 17 minutes and the result would be the same, so they put it to the test. Fast juice was drinking it in 90 seconds, but what if you instead sipped the juice over 17 minutes? Same problem—so it wasn’t the speed, it was the lack of fiber. What if you disrupt that fiber with blending, but sip it as slowly as the apple eating? A little better, but not as good as just eating the apple. So eating apples is better than drinking apple smoothies, but who drinks apple smoothies? What about bananas, mangoes, or berries?

There was a study that compared whole bananas to blended bananas and didn’t see any difference, but they only looked for an hour, and it was while they were exercising. Bananas in general though may actually improve blood sugars over time. The same thing with mangoes—and this was with powdered mango—can’t get any more fiber disrupted than that. It may be due to a phytonutrient called mangiferin, which may slow sugar absorption through the intestinal wall.

Berries help control blood sugar so well they can counter the effects of sugar water even when they’re pureed in a blender. Add blended berries in addition to the sugar water, and you don’t get the hypoglycemic dip; you don’t get that burst of fat in the blood. Drinking blended berries isn’t just neutral, but improves blood sugar control. Again, thought to be due to special phytonutrients that may slow sugar uptake into the bloodstream. Indeed, six weeks of blueberry smoothie consumption may actually improve whole body insulin sensitivity.

So while apple smoothies may be questionable, a recipe like Mayo’s basic green smoothie recipe, packed with berries and greens, would be expected to deliver the best of both worlds, maximum nutrient absorption without risking overly rapid sugar absorption.

Gut Health


Most Americans have a compromised Immune System. Most also have leaky gut. If you have allergies, get frequent colds, ear infections, are overweight, have have leaky gut.

Healing a leaky gut means following a nutritional protocol to enable it to heal.  Replenishing gut bacteria is crucial; to heal the lining of the stomach, to properly digest foods so that you can actually absorb the nutrients…in order to repair the immune system and enjoy optimal health.

One way to do this is to take probiotics, but they are very pricy and do not really survive the stomach acids to get into the colon where they will do you the most good.

So what should you do?

Eat fermented foods!  Sauerkraut, wine, pickles, coconut milk yogurt (you should avoid dairy in all forms for optimal health), and Kombucha tea are great ways to do this.

I began fermenting Kombucha tea about a year ago, it is easy and fun to make…and is very inexpensive.  I also now make my own organic Apple Cider Vinegar. 

Beginning next week I will begin selling Kombucha tea with my other Culinary Items.   I make a mild, very slightly sweet Raspberry Kombucha.  It will be on the menu each week.

The Spiralizer: Why Your Next Bowl of Pasta Just Might Not Be Pasta at All

The Spiralizer: Why Your Next Bowl of Pasta Just Might Not Be Pasta at All photoimage

Credit: Nick Hopper

I rarely advertise, but I LOVE this product!  I have been cutting zucchini “noodles’ by hand with a knife for years, this makes it SO quick and easy!

A knife, with a little practice can do all the things a mandoline can do- 

$29.97 on Amazon- Spiralizer

From Bon Appetit

MARCH 2, 2015 /


We love traditional pasta, but lately we’ve noticed a new breed of noodles. We’re not talking about rice, corn, or quinoa spaghetti—we’re talking about spiralized vegetables. The spiralizer is an inexpensive tool (one of the most popular brands retails for $39.95) that turns fresh veggies into faux-noodles (zoodles, if you will, but we won’t). It isn’t just for the carb-averse; everyone from home cooks to restaurant chefs are spiralizing.

Most models are about the size of a large toaster and function like a giant pencil sharpener. A firm, peeled veggie is held in place with a clamp over the grinder, and as the vegetable disappears into the hold, the cook uses a hand crank to make the gears work. The result is a pile of extra-long, gently curled ribbons. Interesting, but what makes this tool so great?

The Spiralizer Is a Chef’s Best Friend
Restaurant chefs, who have mountains of chopping and slicing to slog through, have a lot to love in the spiralizer. Amanda Cohen, chef and owner of the vegetarian restaurant Dirt Candy in New York City, first encountered the tool when working at an all-raw restaurant. “It made some boring jobs a lot easier,” she explains. Dirt Candy now frequently serves spiralized vegetables (using the Benriner and Kaiten models). Chef Joshua McFadden of Ava Gene‘s in Portland, first began using aTsumakirikun spiralizer because, “I wanted a way to make perfect consistent cuts of pumpkin for a salad.” The more commonplace mandoline slicer performs the same task, but the spiralizer produces prettier results.

Jonah Miller, chef and owner of Huertas, also in NYC, just may be the tool’s biggest fan. “I think we use it more than any other restaurant in the city,” he says, adding that they used their spiralizer so much, they added a drill function to cut down on the manual cranking.

But it’s not just about the functionality. Says Cohen: ”People are conditioned to be dismissive about vegetables so you kind of have to sneak up on them and surprise them…in ways they aren’t anticipating.” For a culture of eaters who grew up with meat as the star of the show and vegetables playing second fiddle, eating a veggie-forward meal can be a radical change.

The most spiralized vegetable at Huertas is the potato in huevos rotos, a dish that’s typically prepared with hunks of potato fried in olive oil. It’s delicious but, according to Miller, too greasy to be texturally great. Instead, at Huertas, long strands of potato get flash-fried for 8 to 10 seconds. They have the texture of al dente pasta with no excessive grease. Also, Miller explains, “The experience of twirling a vegetable around your fork, and taking a big bite is so much more enjoyable than a small mouthful.”

Produce ‘Pasta’ Is Gluten-Free, Carb-Free, and Grain-Free (But Not Flavor-Free)
If you don’t eat grains you’re inevitably going to run into a frustrating dilemma: What to cook when you miss pasta? Ali Maffucci, the author of the blog Inspiralized and the cookbook Inspiralized, began sharing spiralized recipes on her blog in June 2013. Her Italian-American heritage and love of pasta clashed with her quest for a healthier, slimmer lifestyle. She began by substituting spiralized vegetables for noodles, and now uses them for salads, casseroles, and even “rice” (she uses a food processor to pulverize the spiralized veggies).

Jasmine and Melissa Hemsley, of the UK-based blog and clean-eating lifestyle brand Hemsley + Hemsley avoid all grains. Bored with the texture of peeled vegetables, they purchased a spiralizer and began experimenting. It’s now a main feature of their blog and cookbook.

It’s a Sneaky Way to Eat More Veggies
Spiralizing advocates argue that the technique makes it easier to get your daily fill of vegetables. But if you’re going to eat a sweet potato, why spiralize it when you could just as easily chop it? In an email toBA, Melissa Hemsley explains, “It’s a way to eat some vegetables…that you may not have tried beforehand.”

Maffucci likes her spiralizer because it creates volume seemingly out of thin air. One carrot can turn out cups of spiralized ribbons, tricking the eater into thinking they’re consuming more without the penalty of added calories. Says Maffucci, “You’re like ‘I’m eating something pretty and twirly, and there’s so much of it!” She adds that veggie noodles don’t feel like diet food. “[Eating spiralized vegetables] is a better experience than saying, ‘I have to eat a salad.’”

…Okay, But How Does It Taste?
“I still love pasta,” says Maffucci, who doesn’t keep grain-based noodles in the house. And, “No, [spiralized vegetables] don’t taste ‘the same’ as pasta.” But, she continues, a bowl of plain pasta is nothing spectacular on its own, either: What makes it shine are the toppings: Add meat, cheese, and a sauce to anything, and you’ve got a tasty dinner. Delicious as they are, vegetables are so texturally different from grains that you’ll never really trick yourself into thinking they’re pasta.

But maybe, suggest the Hemsley sisters, that’s not the point: Because they don’t eat any grains, they’re not trying to replace or mimic them. “For us, noodle and pasta dishes are all about the sauces, and spiralized vegetables provide a tasty, nourishing base.”

Says Maffucci, “Look, nothing will ever be as delicious as a buttery bowl of pasta. But this is pretty great.”

Get Organized…To Get Healthy!



One of the reasons people give the most often, when I mention making all my own food from scratch, is that they do not have time to cook.  I say you don’t have time not to!

Let me explain that..  Not eating correctly and truly nourishing yourself means not having as much energy, not sleeping as well, not having the mental acuity and emotional poise that reflects great health. You will get sick more often, experience colds and allergies more often, you will gain weight, be tired…all the things that most of my clients tell me they experience.. that people think are normal as we mature!

Eat better gives you great health and high energy.  This save saves lot of time!  You will wake up early, raring to go, have high playful energy all day, have the energy to exercise and then sleep well at night.  Since radically changing my diet 29 years ago, becoming truly well nourished I wake up raring to go on about 6 to 7 hours sleep.

Getting up early means sipping tea of coffee as the sun comes up, enjoying the morning as I start work, without rushing. Plenty of time to cook breakfast.  I turn the pan on, shower, cook bacon while getting dressed. Then eggs, cut up an avocado maybe, or get some coconut milk yogurt I made over the weekend. Sit and eat breakfast while reading.  Off and running for the day, or gardening…I stop for lunch about 2-is.  Whatever I made for dinner the evening before; or some roasted chicken.  With some leftover greens and sliced tomato.  Dinner will be a steak, roasted chicken, salmon, whatever I have or have defrosted fro dinner.  It doesn’t have to be ornate.

Making all my own food from scratch and hardly ever eating out means I have to stay organized.  But feeling WAY better through making ME a priority allows me to feel great all the time. never run out of energy.

I few things you can do that help get through the week;

It takes a little planning ahead, but that allows you to eat well all week and actually feel great…

Sunday Is Not a Day of Rest

If you are going to cook dinner every day of the week, you will have to do most of your shopping and some preparing ahead of time. This is particularly the case if you have a very busy schedule.

Yes, this means planning menus for the week. Don’t wince. This is good. It means freedom from the painfully frequent question, “What are we going to eat tonight?” By Sunday, you will know.

Getting some meals ready ahead of time makes sense for people who like to cook, because weekend preparation can be as languorous as you allow.

In spring and summer, when I want to go dancing, or am swamped at work…or my herb garden calls for fussing, I keep it simple. Advance work might include buying the ingredients for a composed salad and chopping and roasting whatever can be done ahead of time without sacrificing freshness. I might use the most basic techniques: steaming artichokes, for example, instead of braising them.

In winter, depending on my mood, I could make a chuck roast in wine and herbs (10 minutes of browning and stirring, three hours in the oven) instead of concocting a stew that demands that the meat be cubed, floured and browned and copious vegetables be diced. Or, I could do just the reverse.

As often as not, I don’t cook the food right away but prepare it for the moment it is to be popped into the oven. For food that looks great and entices children, I find it is easy to stuff a flank steak or chicken breasts ahead of time, secure them with twine, wrap them well and just roast them when I walk in the door.

Whatever the season, my habit is to get at least two meals done on Sunday. For at least one of these meals I make a double portion and freeze half to serve a week from the coming Tuesday. Among my standbys are stews (chicken and vegetable, or beef), Chicken breast; grilled or pan seared, fish cakes, pesto (in ice cube trays) and soups, especially lentil-vegetable, minestrone and butternut squash.

If you are disciplined, shopping and cooking (not including time in the oven) can be kept to two hours on Sunday, setting you up for dinners through Tuesday.

Also, make salad dressings and mayonnaise for the week; they only take 5 minutes apiece as most of the work is in the blender or food processor.

The Foods of My GrandMother

As a child, in my grandmother’s house, there was always a leftover roast chicken, meatloaf or pot roast in our refrigerator. Always. The reliability of these offerings was something of a joke among my friends, but they did end up in my kitchen stuffing themselves after every school event. Who could blame them? Even today few foods are more satisfying than my grandmothers warmed brisket!

Naturally, when I began to cook I disdained such pedestrian offerings or reconfigured them to epicurean standards.

I have now come full circle, and appreciate the genius of my grandmother’s approach. I have four core dishes: marinated flank steak, pot roast, roast chicken and chicken stew. I could now do each of these dishes in my sleep. Perhaps I have. My basic roast chicken is covered in butter and sprinkled with kosher salt and paprika, pepper and that’s that.

Every week I make at least one of those dishes and leave it in the back of the fridge to do emergency duty. And like a great friend, it never fails me in a crisis.

Perhaps by now you have noticed we are not all the way through the week. I’ve helped you plan Sunday, Monday and Tuesday. If you’ve done your job well, Thursday will be leftovers night. On Saturday everybody’s eating Friday nights leftovers.

But what about Wednesday?

This is why you must memorize five or six dishes that can be prepared in a snap. If you use only one a week, say on Wednesday, they will not get old or tired.

As someone who watches carbs, I make here a painful admission: baked sweet potatoes are the best bet. I can use stocks or leftover soups on them; baked or mashed. Olives, sautéed red peppers and onions are favorite additions. My older daughter is partial to potatoes carbonara with turkey bacon and eggs.

Quickly seared meats like lamb chops, seafood and thin steaks are satisfying (cooked with little more than butter, kosher salt, fresh ground pepper and a few seasoning) and just right over spicy prewashed greens and served with a sweet potato (pop that in the oven the minute you walk in the door). (Children may omit greens and go straight for the baby carrots.) The trick for flavor here is a salad dressing with an extra twist, like puréed sun-dried tomatoes or chipotle peppers. The dressing, of course, is the ones you made ahead, on Sunday.

Fast vegetables are also important. Asparagus can be tossed with coconut oil and roasted in seven minutes. Prewashed baby spinach can be tossed in the wok and on the table in about as much time. Shredded coleslaw or broccoli stem mix from bags can be assembled in under five (remember that mayo you made Sunday??)

See it is possible!!

Coconut Tapioca Pudding with Mango

FROM; Smitten Kitchen

Serving Size  : 4   

1/3         cup  small pearl or flaked tapioca
1             each  egg yolk
2 1/2     cups  coconut milk
1/4         teaspoon  stevia
1/4         teaspoon  sea salt
1/2         teaspoon  vanilla extract

Mango puree;
1             ripe mango — peeled, pitted and roughly chopped
1             Tablespoon lime juice
1/2         cup  coconut flakes — toasted

Make pudding: In a medium saucepan, soak tapioca in coconut milk for 30 minutes. Whisk in egg yolk, stevia, salt and vanilla bean seeds, if using (if using extract, you’ll add it in a bit).

Place saucepan over medium heat until mixture comes to a simmer, then reduce it to very low heat so it’s barely bubbling, and cook it until it thickens, about 15 minutes, stirring frequently. Remove from heat and add vanilla extract, if using. [Pudding will be the consistency of thick gravy – i.e. worrisomely thin – going into the cups but after chilling in the fridge, it will set.]

Pour into pudding cups to chill for several hours or overnight.

Make mango puree: Place mango chunks in food processor  and lime juice and blend until very smooth, scraping down the sides several times, if needed. Refrigerate puree until needed.

Serve with mango puree on top, toasted coconut flakes or a few gratings of lime zest.

To toast coconut chips: Heat an oven to 350 degrees F. Spread coconut flakes on a rimmed baking sheet and toast until golden brown and fragrant, about 5 minutes, tossing once if needed to help them brown evenly. Let cool before using.