TKT: Dark Chocolate Coconut Oil Fudge

TKT: Dark Chocolate Coconut Oil Fudge

Wait, what?  Healthy Fudge?  Yes, please!  This Dark Chocolate Fudge is naturally sweetened, dairy-free, vegan and packed with nutrients and healthy fats.


1 cup melted coconut oil

1/2 cup honey

1 cup unsweetened cocoa powder

1/2 tsp vanilla extract

pinch of salt

unsweetened shredded coconut, for garnish


Use a small amount of coconut oil to grease a small square dish. Set aside. In a small bowl, whisk together the coconut oil, honey, cocoa powder, vanilla and salt until very smooth. Pour mixture into the prepared dish. Refrigerate until solid, about an hour, then sprinkle the shredded coconut on top and cut into small pieces.

Feel free to add nuts to this recipe as well!

*Thanks to our friends at for the inspiration for this recipe!

TKT: Sweet Potato Chia Pudding!

TKT: Sweet Potato Chia Pudding!

In preparation for Thanksgiving, we are looking for some fun, KBF friendly recipes.  We have posted chia seed recipes in the past, but wanted to put our Thanksgiving twist to it! Sweet potatoes are super Thanksgiving friendly, but instead of loading them up with marshmallows and brown sugar, give this pudding a try!  PLUS, sweet potatoes are super healthy – Did you know sweet potatoes contain…..

Carotenoids, plant compounds that reduce cell damage caused by the stresses of everyday living, including workouts, AND…..

Vitamin E, an antioxidant that may protect against heart disease, AND……

Potassium, a mineral necessary for muscle contraction, nerve transmission, bone health, water balance, normal blood pressure, AND……

Copper, it assists in the production of collagen, which is responsible for keeping muscles healthy and skin taught, AND…..

Quercetin, research shows this potent phytonutrient may help you breath easier by warding off allergies, hay fever, and asthma.

Now, onto the recipe!!!


1/2 cup cooked sweet potato puree

1 cup almond milk

1/2 tsp cinnamon

1 TBSP maple syrup

6 TBSP chia seeds

toasted coconut flakes



In a food processor (or an immersion blender), blend together the sweet potato puree, almond milk, cinnamon and maple syrup. Mix in chia seeds, pour into serving dishes (we used some martini glasses!) and refrigerate for at least one hour (up to overnight).  Top with toasted coconut flakes. Enjoy!!

TKT: Homemade Tomato Basil Soup!

TKT: Homemade Tomato Basil Soup!

Every year I have a container tomato garden and every year, it yields less than stellar results.  This year I decided to plant my heirloom tomato plants in the ground. Be careful what you wish for!!  I have more tomatoes than I know what to do with!!  Since the first frost was fast approaching, I decided to harvest the rest of the fruit and make some comforting tomato basil soup.  I looked up a bunch of recipes and decided to go rogue and make up my own! (side note – there was no real reason for going rogue other than I liked parts and pieces of several different recipes!).  The result was a delicious, comforting, healthy soup that has freezer-worthy leftovers!



2 onions, chopped

4 cloves of garlic, peeled and roughly chopped

2 carrots, peeled and sliced into 1 inch rounds

About 8 cups of chopped fresh tomatoes

3 cups chicken broth

1 TBS honey

6 basil leaves, torn

1 TBS rice vinegar

1/4 cup heavy cream (optional)


Heat 2 TBS of extra virgin olive oil in large pot over medium high heat.  Add onions, garlic and carrot, salt & pepper, and cook until soft, about 10 minutes.  Add tomatoes and cook an additional 10 minutes.  Add chicken broth, honey, and basil leaves.  Turn heat down and simmer for at least 20 minutes.  Using an immersion blender, carefully blend soup to desired consistency.  Turn off heat, stir in rice vinegar and finally the heavy cream (make sure to slowly whisk this in so that the cream doesn’t separate).  Salt & pepper to taste – ENJOY!!!!

TKT: Coconut Chicken Nuggets!

TKT:  Coconut Chicken Nuggets!

We were challenged to transform chicken nuggets with sweet and sour sauce…. you know, the ones that are breaded, deep fried and smothered in a sugary sauce?  Well, we came up with a healthy recipe that has all of the crunchy sweetness and none of the guilt!

Now you know the what, here’s the how!

Cut 2 chicken breasts into “nuggets” and season with salt and pepper.  Finely chop (or food process, we don’t judge!) 1/2 cup raw almonds.  In a shallow dish, combine the chopped almonds and 1/2 cup organic, unsweetened, shredded coconut. Put 1/2 cup coconut milk in a second shallow dish, and finally, a 1/2 cup almond flour in a third shallow dish.  Dredge the chicken in the flour, then the coconut milk, then the almond and coconut mixture. Place the nuggets on a cookie sheet lined with parchment paper and sprayed with coconut oil cooking spray.  Bake at 400* for 15 minutes, flipping over halfway through cooking.

Don’t forget the dipping sauce!!!

Combine 1 cup mango, 1/3 cup coconut milk, 1 TBS of lime juice, 1 diced and seeded (or leave the seeds if you like it spicy!) jalapeño, 3 TBS honey, and 1 TBS rice wine vinegar in a food processor.  Blend until smooth, season with salt and pepper and serve along your chicken nuggets!



Ants on a Log??? Berries on a Branch?? Beans on a Stalk???

Ants on a Log???  Berries on a Branch?? Beans on a Stalk???

You’ve heard of ants on a log? Well we’ve kicked it up a notch and made “Berries on a Branch” and “Beans on a Stalk”! For the “berries”, fill your celery with almond butter and top with blueberries. For the “beans” put some guacamole (we made our own!) in the celery and top with black beans. Delicious! Send us your variations for a chance to win a $25 Barnes and Noble gift card! Cheers!

TKT: Best Sandwich Ever!! (Hummus Sandwich)

TKT: Best Sandwich Ever!! (Hummus Sandwich)

1/4 cup hummus (garlic is great!)
4-5 slices cucumber
2 tsps apple cider vinegar
3 tomato slices
1/4 avacodo
salt & pepper
Crusty bread of choice

Place cucumber slices in shallow dish and add ACV.
While cucumbers are “pickling” spread hummus on bottom half of bread, saving about a teaspoon. Top with tomato slices, avacado slices, cucumber slices and cilantro. Use remaining hummus to spread a thin layer on top half of bread, salt and pepper, assemble and enjoy!!!!

Update: Bone Broth Soup – trust us, you will love it!!!

Update:  Bone Broth Soup – trust us, you will love it!!!

Update!  Our friends at Health Ambition have shared another bone broth recipe that we love and we want to share it with you!

We have received a lot of requests for the bone broth recipe.  We found this recipe for the base broth and then used our imaginations from there!  Think veggies, greens, fresh herbs, lemon, garlic, and that is just a sample of how you can personalize your own favorite version!

Click here for the recipe!

Thank you to our sponsor Suzi Boyle!!!!

Thank you to our sponsor Suzi Boyle!!!!
We were so fortunate to have some great sponsors for our 2nd Annual Wine Auction & Gala!!!!

Suzi Boyle
Mortgage Loan Originator · NMLS #37810
TEL (208) 690-3455 MOBILE (208) 859-3303 FAX (208) 955-3058
Company Website | Reviews | Apply Now!
2535 West State Street, Boise, ID 83702

Carrageenan: What is it and is it safe?

Carrageenan: What is it and is it safe?

So, we are big on reading labels here at KBF…. But just because we read the labels, it doesn’t mean the ingredients are well known!  What is carrageenan?  Well, Google defines it as “Carrageenans or carrageenins are a family of linear sulfated polysaccharides that are extracted from red edible seaweeds. They are widely used in the food industry, for their gelling, thickening, and stabilizing properties.”

We wanted to know more, so we went to our friends at and found this article to share with you about this chemical hiding in our organic foods… yikes!

Read more about it here!

Test Kitchen Tuesday: KBF Lemonade!!

Test Kitchen Tuesday:  KBF Lemonade!!

As the weather starts to warm up we’re looking for delicious and healthy cool drinks…what better treat on a warm, sunny day than a tall cool glass of lemonade! Unfortunately it’s hard (and expensive) to find a good ready made lemonade that isn’t chock a block full of added sugar. Fortunately it’s easy (and economical) to make yours at home! We made two versions, refreshing Strawberry Lemonade and Sassy Turmeric & Pepper Lemonade.

Basic Recipe:

4 cups water
1/4 cup honey
1/2 cup lemon juice
lemon slices for garnish
Heat water until steaming, add honey and stir to disolve. Let cool in fridge. When cool add lemon juice.

For Strawberry Lemonade, add a few strawberries to food processer, add 1/2 cup lemonade and process until smooth, add back to lemonade.
For Turmeric/Pepper Lemonade, add 1/2 inch piece of peeled turmeric root, 1/2 in piece of Fresno Pepper (seeds removed), add 1/2 cup lemonade and process until smooth, add back to lemonade.

You can get creative and make your own custom version as well!