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Passionfruit Banana Fruit Leather Recipe (lilikoi banana fruit roll-ups)

These passionfruit banana fruit roll-ups are a hit with our family this holiday season. This simple recipe is gluten-free, dairy-free, can even be prepared RAW.

This Christmas 2017 we finally busted out our Teflex sheets. Last year we sent dehydrated bananas to our mainland families for Christmas. This year we needed a new trick. But since we had spent almost half of the year away from our farm, we had very little fruit and other foods to choose from…luckily the passionfruit vines Adam had planted years ago are now providing us with an abundance this winter. And, even though our banana forests were not maintained we still managed to find 3 racks of bananas. So – the lilikoi banana marriage finally happened with the help of our Teflex sheets we ordered for our mediocre dehydrater.

 

This super simple recipe was actually inspired by our friend in California who loves lilikoi. This kind family hosted us on and off for months. And – told us a story of how their friend tried to send them a box of fresh lilikoi, but it was opened inspected and not allowed through customs. In an effort to send our friends and family a little bit of the tropical vibe – we created these fruit leathers.

Recipe for Passionfruit Banana Fruit Roll-ups

Equipment needed:

  • dehydrator
  • teflex sheet
  • blender

Ingredients:

  • lots of ripe bananas
  • lots of ripe lilikoi (passionfruit)
  • honey
  • coconut oil (for teflex sheets)

Packaging:

  • unbleached parchment paper
  • You need omething to tie your fruit leather roll (better if it is food grade – or safe to put in our near your mouth)

Steps for making your own fruit leather

  1. Prepare your dehydrator. If it has been a while since you have used your dehyradtor – take it out and give it a good wash. Here in the tropics, everything gets moldy real quick and easy. If you didn’t wash your dehydrator pristinely before your stored it from your last experiment, now is the time. Use warm soapy water. I even use a clean tooth brush to get in all the ridges and cracks.
  2. After cleaning it, let it dry thoroughly and consider drying it with paper towels or a really clean towel. Our dehydrator is a mid-budget model. It is good because it has temperature control. Still it is on the smaller side and in my opinion a pain to clean. But all dehydrators are probably a pain to clean. I just looked it up and you can get it for $99 on Amazon:L’EQUIP 528 6 Tray Food Dehydrator, 500-watt.  For making these fruit leathers I took out the plastic “grates” that usually accompany my dehydrator and replaced them with the fitted teflex sheets. See step 2.
  3. Prepare your teflex sheets. The Teflex sheets Adam ordered were square. Not meant for the inside of our dehydrator. So I used a clean “exacto knife” – to be more exact I used the same kind of blade Adam uses for grafting – a hobby knife with a clean sharp blade. I roughly cut a circle in the middle and cut the edges to fit. After cutting the teflex sheets to the right size – I lathered them in refined organic coconut oil.

3. Blend up your ingredients. We have a Blendtec blender. I highly recommend it, or one of a similar quality. Especially when dealing with hard small seeds, like passionfruit seeds. This blender chops rights through them effortlessly. Furthermore we use the “wild side” jar for it. It is large enough to blend more than 4 cups (more like 6) without overflowing and making a mess. Here I put about 8 or so ripe bananas. 3-4 fresh lilikoi and 1 heaping tablespoon honey. I blend on high for 50 seconds until creamy.

4. Evenly pour your mixture onto your teflex sheets. I use about 2 blenders worth of the mixture per batch in my dehydrator – which has 6 levels. When pouring the mixture or batter in the idea is to make a even coat, where you cannot see through it. Try to pour evenly so that the “batter” doesn’t rub up against the middle or the sides too much making it a pain to clean. You can try using an oiled rubber spatula.

 

I used an angled icing spatula and found this was much easier than a rubber spatula. Although , it is still hard to get it completely even. Try but don’t drive yourself nuts. Shoot for ⅛” thick. Do not go more than ¼”. Wilton Angled Icing Spatula is one example you can find on amazon.

lilikoi banana mixture spread out on sheets

5. Start the dehydrator. For raw fruit leathers the raw foodies will tell you that you should not heat items above 105 degrees F. This is fine, but it will take a long time to dehydrate your passionfruit leathers. Especially because passionfruit pulp adds a lot of water to the equation. Consider your audience for the fruit roll-ups. For me, this Christmas 2017 the audience was our family – definitely not raw foodies. So I set the dehydrator around 115 F t 125F. I did several batches. If I was starting it later in the evening, I would set the temperature a little lower overnight. Then when I woke up would check them and flip them and adjust the temp for the day.

At 115 – 125 degree F, with about ⅛” thickness, most fruit leathers should be done at around 18 hours in the TROPICS. It is important to flip them over about halfway through. You should be able to peel the leather off the Teflex without compromising or ripping it and turn it over. If it starts to rip it is not ready to be turned over yet. The fruit roll-ups are done when they are no longer soft, or tacky.

6. Roll-em up. Use a large cutting board to cut the leathers in your desired length shape. At first I made small ones, like the horrible ones we all ate as children. But I found this to be labor intensive – so I began to make them as big as possible. Use the razor/exacto knife here again to help cut the leathers and the parchment paper.

Roll up as tight as possible, secure with your preferred method. At first I used scotch tape. But Adam gave me grief because it was hard to take off and he felt like he could taste/smell the sticky stuff on the tape. For lack of better options in our rural, humble town we used clean floss, like tooth floss for the remainder of our gifts. I am sure there is a better option out there. Please comment if you have any suggestions on that or anything else.

From Hawaii to you – MELE KALIKIMAKA!

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Cucumber Cabbage Juice

This cucumber cabbage juice recipe has just enough cabbage to help cleanse and enough cucumber and apple to brighten the flavor. I know it sounds kinda ehhhhh… but cabbage juice has many many health benefits and the cucumber and the apple in this juice mask any cabbage flavor.  It’s best to make and drink this juice fresh as cabbage juice tends to put off a funky taste and smell if it sits around too long. Instead this juice is refreshing and feels good.

Cabbage juice has a lot of Vitamin C, E, K, folate and potassium. It also has high sulhpur and chlorine content and a lot of iodine. This combination helps to clean the stomach and the intestinal tract (only when it is raw and without salt). It is advisable to start with smaller amounts of cabbage juice and watch how you body reacts because it is such a powerful cleanser. Gas may form in intestines because the cleansing properties of the juice are acting on and dissolving waste/toxic matter. Cabbage juice has been know to relief ulcers and constipation and clear up skin. Research suggest s that the active ingredient in cabbage juice that clear up ulcers is Vitamin U. It is also thought to help: bladder, colitis, kidney disorders, thyroid, blood pressure, bronchitis, asthma, hair loss.

Just give this cucumber cabbage juice a try with small small doses of cabbage. Try increasing the amount of apples to help you adjust to the taste of the cabbages. If you like this recipe, try my other juice recipes: cucumber parsley juicewatermelon lime juice with mintcarrot apple beet ginger juice, and everything green juice.

Recipe for cucumber cabbage juice

Equipment: good juicer

Yield: 1 pint, 16 0z

Ingredients:

  • 1 large cucumber peeled if not organic or if it is waxed
  • 1/4 lemon, peeled but with pith
  • 1 small apple (organic)
  • 1/3-1/2 small green cabbage

cucumber cabbage juice recipe ingredients

Steps:

  1. wash everything thoroughly and peel those that need peeling
  2. alternate cucumber and cabbage through the juicer
  3. add apple
  4. finish with lemon
  5. enjoy!!!

cucumber cabbage juice

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Cucumber Parsley Juice

My cucumber juice recipe with parsley, apple and lemon is so refreshing on a hot summer day. It’s perfect for incorporating into your weekly routine, and additionally great for detoxing. I know it doesn’t sound very tropical but both cucumbers and parsley grow year round here in Hawai‘i. Right now I’m on a brief juice/spring water/tea fast. I also have abundant amounts of cucumber and parsley so I decided to this juice combination a try. Below I have listed more information about the beneficial health effects of this cucumber parsley juice recipe.

Benefits of cucumber juice

The cucumber juice will re-hydrate you and is a wonderful natural diuretic. Hair and nail growth is also promoted because cucumber has a lot of silicon and sulphur and other trace elements. Cucumber juice also has a lot of potassium which helps maintain healthy skin and flexibility in the muscles. Additionally, it can promote weight loss, help with acne, arthritis, eczema, fever, kidney disorders, etc. Also, cucumber  is a good source of folate, Vitamin C and K.

Benefits of parsley juice

Parsley is an herb and the juice is highly concentrated. It should not be taken in doses more than 1-2 ounces. It contains a lot of chlorophyll, (esp Vitamins A and C), calcium, magnesium, phosphorus, potassium, sodium and sulfur. Moreover, the juice of parsley is very cleansing, and it has been known to help adrenal and thyroid function, blood vessel health, the kidneys, bladder, the liver, and the eyes. Parsely helps with the female endocrine system and can help relieve cramps. It also  helps with weight loss (like many juices).

If you are looking for similar juice recipes, try my other juice recipes: cucumber cabbage juice, carrot apple beet ginger juiceeverything green juice, and watermelon lime mint juice.

cucumber parsley juice recipe

Recipe for cucumber parsley juice

Yield: one 16 oz pint

Ingredients:

  • cucumber (peeled if waxed or non-oranic)
  • small apple
  • medium bunch of fresh parsley
  • ⅛ to ¼ large lemon (skin and seeds removed)

Steps:

  1. wash everything thoroughly
  2. juice cucumber and parsley by alternating putting them in the blender
  3. add lemon to the juicer and then apple
  4. enjoy!

cucumber parsley juice recipe ingredients

References:

Blauer, Stephen. (1989). The Juicing Book. Garden City Park, New York: Avery Publishing Group Inc.

LaLanne, Elaine, & Benyo, Richard. (1992). Total Juicing. New York, New York: Penguin Group.

Walker, Norman W. (1978). Fresh Vegetable and Fruit Juices: What’s missing in your body? Prescott, AZ: Norwalk Press.

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Chocolate Banana Blueberry Smoothie

Yum. This healthy chocolate banana blueberry smoothie recipe is kinda like dessert in a glass, but it has amazing SUPERFOODS in it so you can’t really feel like you’re making a bad choice here. All of the ingredients here would be best organic : ) Play around making some substitutions if you don’t have all the ingredients.

Recipe for healthy chocolate banana blueberry smoothie

Yield: About 4 cups

Ingredients:

  • 4 medium frozen or fresh bananas
  • 1 cup frozen or fresh blueberries (frozen is better because you can add less ice)
  • 2 heaping tablespoons coconut butter
  • ¼ cup or less flax seed
  • ¼ cup or less raw cacao powder
  • 1 cup filtered water
  • 6-10 ice cubes

Blend on high in good blender, the finer the better (especially for the flax). Don’t let the smoothie warm up in the blender, blend in increments and add a few ice cubes at a time. Share and enjoy!

 

healthy chocolate banana blueberry smoothie

 

If you like this smoothie recipe check out my other smoothies:

guava passionfruit green smoothie recipe

blueberry banana smoothie with chia seeds

chocolate banana flax smoothie

green smoothie love

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Chocolate-Banana Flax Smoothie

This chocolate flax smoothie recipe is wonderful when you are craving something sweet. Good for an afternoon snack or even dessert, this recipe is so simple and flexible. You can add more super foods if you want like chia seeds, hemp seeds, sunflower seeds, pumpkin seeds, gogi berries, maca powder etc.

This recipe highlights flax seed. Flax seed not only has high fiber content, but it also has high omega-3 fatty acid content. It contains lignans, which have antioxidant properties, and their mucilage content (it’s gummy when ground and mixed with liquid) helps them remain in the stomach longer to absorb nutrients. Flax may also help regulate the female menstrual cycle and hormones (1). Flax is best consumed when it is ground fresh. Whole flax seeds are hard to chew and may pass through the digestive system completely. Raw cocoa powder also has many antioxidants and natural caffeine, so you can feel good about this smoothie, for breakfast, lunch or a quick snack.

Especially for blending small seeds like flax, chia etc., I highly recommend using a blender with a high horsepower. We use the Blendtech brand, which is similar to Vitamix but more afforable. There are several models. I would guess they are all similar in quality but differ in the amount of presets and speeds they have. Another note… these blenders last forever! My husband has had one for 15 years and ours is going on year #7 with no fails.

Try getting organic whole flax seed in bulk and keep in your refrigerator like these from Amazon: Terrasoul Superfoods Organic Brown Flax Seeds, 2 Pound. I have a sweet tooth but don’t always want the calories. In these cases I add a few stevia drops to my smoothies. Try this NuNaturals brand from Amazon they’re the best I’ve had.

Banana flax smoothie with chocolate

Yield: about 12 oz

Equipment: Blender, high speed recommended.

Ingredients:

  • 2 medium bananas
  • 2 tablespoons whole flax seed (to make the smoothie less thick, reduce this amount)
  • 2 tablespoons raw unsweetened chocolate powder
  • 6 ice cubes
  • 1/2 cup water, almond milk, coconut milk or other substitute ( you can also use coconut butter and water)
  • Optional sweetener like honey, maple syrup or stevia to taste

Steps:

  • Blend everything together on high in intervals of 30 seconds until smooth.
  • Add sweetener if desired.
  • Chill if not cool enough.

(1) Phipps, W. R., Martini, M. C., Lampe, J. W., Slavin, J. L., & Kurzer, M. S. (1993). Effect of flax seed ingestion on the menstrual cycle. J Clin Endocrinol Metab, 77(5), 1215-1219. doi: 10.1210/jcem.77.5.8077314

If you are looking for other great smoothie recipes try:

Blueberry banana smoothie with chia seeds

or other recipes with bananas…

Chocolate Banana Muffins with Fresh Coconut

Banana Brownies

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Make ice cream with ice cream bananas

I’ll have to brag for a moment here about the wonder of a variety of bananas called ICE CREAM BANANAS. It is a cross between Musa acuminata and balbisiana known as Blue Java. I know they don’t carry these in any supermarkets, they are even hard to find at the farmer’s market here in Hawaii. But you can usually find some trees at home depot for $7, plant it and wait about 1 to 2 years.

If you get the chance, you MUST try them. They are soft and creamy, with notes of vanilla and resemble ice cream when frozen!  The have a blueish tint when they are un-ripe, and once they are yellow and very soft they are at their peak ripeness. These banana trees like to lean instead of standing tall, so beware before you plant them on the side of your path. Read more about ice cream bananas at this article from the Huffington Post.

ice cream bananas

 

Banana Ice Cream Instructions:

To make ice cream banana “ice cream”,  all you need to do is peel several ripe ripe bananas and add to your blender or food processor and whip into a creamy creamy puree and chill in the freezer for 1-2 hours.

Obviously, any bananas will work. Just don’t use ones that are browning or very bruised. An easier way to enjoy the taste, is to simply peel and freeze the bananas and enjoy as a super simple, sweet and satisfying dessert. If left in the freezer longer, it will still be good but the consistency will crystalize. If you have an ice cream maker, you may want to take it a step further and prepare the bananas by churning it to decrease the crystals. I have used my Kitchenaid Ice cream attachment with excellent results. You can try adding coconut milk for a coconut ice cream banana ice cream.

 

 

 

 

 

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Watermelon lime mint juice

fresh watermelon mint juice

The recipe is for fresh watermelon mint juice that you don’t have to juice! This is such a refreshing beverage with multiple health benefits.  In Chinese medicine, watermelon is a cooling food which reduces heat signs, tonifies the yin and blood sugar imbalances. Watermelon helps to relieve you from summer heat. It is also used to help treat depression, inflammations of the kidney and urinary tract system, edema, and treats thirst and dehydration.

Furthermore, it helps to build body fluids and moistens intestines (Pitchford, 1993). Watermelon is alkalizing, which means it helps reduce acidic conditions and inflammation, making it less likely that disease will take hold in your body.

When cutting up your melon don’t be afraid to get close to and include some of the rind (if it’s organic).  The rind contains a compound known as citrulline. Citrulline helps protect against free-radical damage and converts into arginine (an important amino acid that helps dilate your blood vessels and improve circulation). If you are using a juicer you can juice half of the rind of an organic watermelon.

Recipe for Fresh Watermelon Mint Juice

Equipment: blender

Yield: 5 cups of juice

Ingredients:

  • 1/2 small watermelon seeds and rind removed (2 1/2 pounds, 1000g or more)
  • Juice of one lime
  • 3 sprigs or more fresh mint
  • 6 ice cubes
  • 1/2 cup water

 

Steps:

  1. Deseed the watermelon, remove rind and place in blender (should be around 4 or 5 cups)
  2. Wash and place mint leaves in blender along with ice and lime juice
  3. Blend on high for 30 secs, taste and adjust to taste
  4. Garnish with a pretty mint sprig

IMG_3242

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Black sapote pudding

The Sapote “brothers” are my favorite type of fruit ever. Even though sapotes aren’t in the same families. Black sapotes (Diospyros digyna), are great for pudding-like texture and creaminess. Enjoy this as a healthy raw dessert or for breakfast if you allow your self to indulge in AM chocolate.

Black sapote pudding recipe

Ingredients:

  • 1 black sapote
  • 4 bananas
  • 1/3 cup cacao powder
  • 2 tablespoons coconut butter

Steps:

Cream together in blender, food processor or with a hand mixer, chill and enjoy!

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Hawaiian guacamole

This recipe is called Hawaiian guacamole because it uses items that grow well in Hawaii. As you notice in the picture below the avocado is 3 times the size of the avocados sold in mainland supermarkets. The cilantro is substituted for culantro, a very similar tasting, but not looking herb. You can use local onions, tomatoes, and a little bit of Hawaiian chili pepper to spice it up!

If you are looking for other ways to use an abundance of avocados check out these recipes:

Quick Salmon and Avocado Salad

Chocolate avocado mousse with banana

Green smoothie love

Recipe for Hawaiian guacamole

Hawaiian guacamole

Yield: 1-2 cups depending on size of your avo.

Ingredients:

  • 1 large buttery avocado (save the seed)
  • ¼ medium maui onion diced
  • 1 tomato (diced)
  • ½ lime (squeezed juice hold the seeds 🙂
  • Pinch + of Hawaiian sea salt
  • Black pepper or Hawaiian Chili Pepper
  • Culantro

Steps:

  1. Mix all ingredients well
  2. Store with the seed (to keep the guacamole from oxidizing or from getting brown)
  3. Eat fresh or refrigerate
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Carrot apple beet ginger juice

What a name huh? The name lists the ingredients in order of quantity that make up this luscious cleansing juice. This carrot apple beet ginger juice is so satisfying.

Drinking fresh vegetable and fruit juices is a great way to deliver nutrients to your body. It is an ideal addition to your diet because these nutrients can be absorbed better and faster than if you were eating the vegetables and juices. However, juicing removes most of the beneficial fiber you would normally be consuming by eating, instead of drinking, the produce.

Many people have varying opinions on juicing. Especially, on juice cleanses. I personally have found short juice cleanses to be extremely effective. I did my first 3-day juice cleanse  as a last resort to bronchial sickness. An urgent care clinician prescribed me a Z-Pak antibiotics, which were not effective. Desperate to a solution, a friend recommended a juice fast. The idea is that it delivers nutrients to your system fast while giving you digestive system (and your whole body) a break. This break from your digestive system is helpful because your body is able to route your resources towards fitting your illness. After 3 short days my sickness was gone.

Since then, I’ve done a few more juice fasts/cleanses. The longest fast I did was 10 days. At the end I felt brilliant, my mental fogginess was gone. I felt extreme emotional and mental clarity and had increased energy. This carrot apple ginger juice is a standby for me.

2014-10-12 10.26.36

 

Equipment: decent juicer

Yield: almost 4 cups, 32 ounces.

Ingredients (organic!!)

  • 10-15 large carrots (tops cut off)
  • 3 small apples (cored, not peeled)
  • ⅓ of a very large beet (size of an large orange), OR ½ of a medium beet (tennis ball), 1 whole small beet (peeling it give it a cleaner flavor)
  • 1 inch piece of ginger (peeled)

Steps:

  1. Wash all ingredients, Peel if needed
  2. Start with the carrots and juice until you get about 2 cups of juice
  3. Add the apples, and then the beet until you get a nice red pinkish color
  4. Add the ginger and juice a few more carrots until you get the desired amount of juice
  5. Taste and add more of the above adjust for any other flavors

2014-10-12 10.26.41