Wednesday, December 27, 2017

Wellness Wednesday: Turkey or Chicken Rolls

Turkey or Chicken Rolls

For this weeks Wellness Wednesday is a delicious way to use the leftover turkey or chicken from the holidays and have a delicious warm meal. The great thing about this is you don't need a lot leftover meat perfect to use the last bit that's left.  

Did you know that Americans waste about 204 million pounds of turkey form Thanksgiving to the end of the year, that's 6 million turkeys that are being thrown away every year! So instead of contributing to the waste lets use that and create this delicious meal. 


  • 1 can Pillsbury Crescent Rolls 
  • 1-1/2 cup cooked or shredded turkey or chicken
  • 3/4 or 1 block of cream cheese
  • 2 or 3 green onions chopped
  • Onion powder to taste
  • garlic salt to taste
  • pepper to taste
  • Optional: Cheese- If you love cheese add some shredded cheese to the mixture to make it extra savory! 


  1. Combine chicken/turkey, cream cheese, chopped green onions, onion powder, garlic salt, and pepper and mash together. 
  2. Open crescent rolls and unroll the dough. Cut along perforated lines. scoop a spoonful in the middle of each triangle and pin the top side over and old in sides, so mixture can not leak out. Pinch sides to glue together the sides.
  3. Bake at 350 F for 20-25 minutes until top is golden brown. 
  4. Take out and let cool. Since turkey/ chicken are already cooked make sure dough is flaky and insides are warm.

This recipe is completely customize-able! You can add ham and cheese for breakfast! Or add some bacon to your turkey to the rolls. Hope you enjoy this yummy meal! 

Friday, December 22, 2017

Physicians Friday: How to Treat Burns

What causes burns?
In young children, most burns happen when a hot object or liquid is pulled off of the stove or countertop. Older children and teenagers typically get burns from playing with lighters, firecrackers, or gasoline. Adults can get burns from sun exposure, touching hot objects, and accidents.

How can I prevent burns?
Most burns are accidental, so it’s important to be careful in situations where you or your children can be exposed to the sun, flames, and hot objects and fluids.
        Set the temperature on the water heater in your house to less than 120°F (48.9°C).
        Always test bathwater.
        Never leave a child alone in the bathtub or near water faucets.
        Use the back burners of the stove when children are present.
        Never hold a child when working with or around hot objects.
        Do not leave a child around a fireplace without an adult.
        Check smoke alarms in your home every month.
        Keep matches, firecrackers, gasoline, and other explosives out of reach of children.

How can I treat minor burns at home?
If you get a minor burn (one that is red and painful, but does not blister), apply cool water (not ice) to the area for five to 30 minutes. Do not put butter or oil on the burned skin. Cover the damaged skin with aloe vera or an antibiotic ointment (one brand: Neosporin), and apply gauze or a bandage. Do not pop blisters. You can take over-the-counter pain medicine, such as ibuprofen (one brand: Motrin) or naproxen (one brand: Aleve).

Should I go to Island Urgent Care?
Come see us at Island Urgent Care or see your doctor right away if you think your burn might be serious, if you have blisters, or if the area is very painful or does not heal quickly. Go to the emergency room if you have an electrical burn or a burn on your face.

Friday, December 15, 2017

Phyicians Friday: Little Red Fire Ants- What to do?

As always if you have any questions please contact us at (808) 735-0007 or visit IslandUrgentCare.Com today!


Docs at IUC

Wednesday, December 13, 2017

Wellness Wednesday: One Pan Steak Fajitas!

One Pan Steak Fajitas

One pan dinners are the best for busy moms, working professionals, and perfect for student dinners or cooking for roommates. This dish will spice up a Wednesday night or will be wonderful for a date night at home.

This Wellness Wednesday comes from NO. 2 Pencil by Melissa. Click here to see more one pan recipes.


  • 2 pound flank steak
  • 2 teaspoons of kosher salt
  • several turns of freshly ground pepper
  • 1 tablespoon of chili powder
  • 1 teaspoon of garlic powder
  • 1 teaspoon of onion powder
  • 1/2 teaspoon of ground cumin
  • 1 teaspoon of smoked paprika
  • 1 1/2 tablespoons of olive oil
  • 1 tablespoon of freshly squeezed lime juice
  • 1/2 tablespoon of soy sauce
  • 1 yellow bell pepper
  • 1 red bell pepper
  • 1 orange bell pepper
  • 1 small red onion
  • limes for garnish
  • fresh cilantro for garnish
  • tortillas, warmed


  1. Preheat oven to 450 degree.
  2. In a small bowl combine salt, pepper, chili powder, garlic powder, onion powder, cumin and paprika. Divide spice mixture in half.
  3. In a large plastic storage baggie, combine 1 tablespoon of olive oil, lime juice, soy sauce and 1/2 of spice mixture.
  4. Add steak to plastic storage baggie and turn to coat, let steak marinate at room temperature while slicing peppers and onions.
  5. Slice peppers and onions into 1/4 in slices.
  6. Add peppers and onions to sheet pan, drizzle with 1/2 a tablespoon of olive oil and sprinkle with remaining spice mixture, turning to coat.
  7. Move bell peppers and onions to outer edges of sheet pan and place steak in the middle.
  8. Cook at 450 degrees for 12-15 minutes, then broil on high for additional 2 minutes.
  9. Use a meat thermometer check for doneness. About 140 for medium rare to 150 for medium.
  10. IMPORTANT - for juicy and tender steak, let rest at least 10 minutes and cut against the grain.
  11. Sprinkle with fresh cilantro and a squeeze of fresh lime juice before serving.
  12. Tortillas can be wrapped in a foil packet and heated in the oven while steak is resting.
  13. Serve fajitas in warm tortillas with avocado and/or sour cream.

Try this out next time you need a quick meal and let us know how you liked it. 

Monday, December 11, 2017

Medical Monday: Urinary Tract Infection (UTI) in Women FAQ's

If you have symptoms of a UTI or Kidney Infection see one of our physicians at Island Urgent Care today!

Call us at (808) 735-0007 or visit IslandUrgentCare.Com

Docs at IUC

Wednesday, December 6, 2017

Wellness Wednesday: One Drink, One Side, One Dessert Holiday Addition

One Drink, One Side, One Dessert Holiday Edition

The holidays are a wonderful time of year! It also means that you are invited to a work holiday party, your partners work holiday party, a Christmas with friends, a neighborhood holiday party, the list goes on and on. 

You don't want to show up empty handed so we have created three options to try at your next  holiday celebration!

Festive Black Raspberry Martini (Please Drink Responsibly)

Drinks are the silent killer when it comes to your waste line. All the fun festive drinks can have more sugar than a candy bar. That's like eating 2 or 3 candy bars in one sitting! If you are over 21 try this festive drink instead. 

**Also if you are not drinking alcohol this drink is awesome on its own! Skip the Vodka and add a little more sparking water or even some sparking cider! 

  • 3 oz Blackberry Sparkling ICE
  • 1.5 oz vodka
  • 1/2 oz Chambord
  • 1/2 oz pineapple juice
Instructions: Mix vodka, Chambord, and pineapple juice in a shaker with ice, and strain into a martini glass. Top off with Black Raspberry Sparkling ICE and pop in some black berries and raspberries for a special touch! 

Honey Roasted Butternut Squash with Cranberries & Feta

This is the perfect amount of savory and sweet. These flavors are perfect for the holidays but so delicious you will save them all year round.

  • 1 large butternut squash (peeled, and chopped).
  • Hearty drizzle of olive oil (1-2 TBSP)
  • Salt, pepper and garlic powder to taste
  • 1-2 cups fresh cranberries
  • 2-3 TBSP honey
  • 1/4 cup crumbled feta
  • ground cinnamon to taste
  1. Pre-heat oven to 400 degrees F
  2. Lightly drizzle baking sheet with olive oil
  3. Add cubed squash to the sheet along with another drizzle of olive oil 
  4. Sprinkle with a light layer of salt, pepper, and garlic powder, based on taste preference
  5. Roast at 400 F for 25 minutes on the center rack
  6. At the 25 minute mark, pull out oven rack and add fresh cranberries to the roasting pan
  7. Return to oven and add a sprinkle of cinnamon along with feta and honey. 
  8. Enjoy! 

Holiday Chocolate Bark with Cranberries & Pistachios 

Chocolate bark is the easiest festive dessert to make ever! All you need is four ingredients and you can add festive sprinkles and share at a party, at work, with neighbors, or with your family. I you want more health benefits swap white chocolate for dark chocolate and the dark chocolate chips with dark chocolate. 

  • 8 ounces white chocolate 
  • 1/3 cup dried cranberries
  • 1/3 cup pistachios (roughly chopped) 
  • 1/2 cup mini dark chocolate chips
  1. Combine the melted white chocolate and half of dried cranberries and pistachios. Spread mixture onto baking sheet lined with parchment paper. 
  2. scatter remaining cranberries, pistachios and dried cranberries onto the surface and gently press into chocolate to make sure they stick. 
  3. Place baking sheet in freezer for 20-30 minutes, or until the chocolate has fully set. 
  4. Break chocolate into pieces roughly into desired sizes. 
  5. Enjoy! 

Friday, December 1, 2017

Physicians Friday: What is Diverticulitis?

What is Diverticulitis?

Have you ever been in a doctors office and they start throwing around big words that you have never heard of but sound really scary so you get alarmed? Most people have, but at Island Urgent Care we really try to explain every diagnosis in the easiest way possible. We know that not everyone has gone to medical school and we want to relay our knowledge on to you! Diverticulitis seems like a scary diagnosis but we explain exactly what it is and how we treat it. 

What is diverticulitis?

Diverticulitis starts after diverticula form.  Diverticula are out-pouches of the large intestine.  Your gastroenterologist would see these when performing a colonoscopy or radiologist may see them on an abdominal CT scan or MRI but otherwise you likely won’t know you have them until they get inflamed or infected.  Current theories believe that diverticula form due to dietary habits and a low fiber diet because this may cause the intestines to strain harder to move the stool.  These diverticula or pouches are prone to getting infected and when they do it is called diverticulitis.

What are the symptoms of diverticulitis?

The most common symptom is abdominal pain and the most common location of the pain is in the left lower side however early in the infection the pain can felt vaguely through the whole abdomen.  Other common symptoms include changes in stool either diarrhea or constipation, indigestion, nausea and vomiting and fever.

How do we determine if you have diverticulitis?

When someone has abdominal pain, we are often considering diverticulitis as one of the many possible causes of your symptoms and based on your personal medical history and examination we may recommend performing some laboratory testing and possibly x-ray or CT scan of the abdomen.  If you have a history of diverticulitis in the past and your symptoms fit with diverticulitis, a CT is not always necessary, and we will usually start treatment right away for a repeat flare of diverticulitis.

How is diverticulitis treated?

Our physicians at Island Urgent Care commonly treat diverticulitis by prescribing 2 antibiotics by mouth.  Also, often we will recommend a liquid or low residue diet for a few days during your recovery from the infection.  Occasionally if the symptoms are severe, hospitalization will be required and rarely surgery is needed to control the infection. 

Wednesday, November 29, 2017

Wellness Wednesday: Healthy Broccoli Salad

Healthy Broccoli Salad

This easy dish is perfect to being to a holiday party and not feel guilty about going for seconds, it is also a quick meal for a family dinner. Make sure to prepare a little extra to take for lunch the next day the left overs are delish! 

Broccoli: Everyone knows about this health food. It is the food that our parents always told us to eat, and they were right, broccoli has health benefits that are amazing! First off it has significant amounts of vitamin C, vitamin K, dietary fiber, folate, potassium, vitamin A, manganese, vitamin B6, and various antioxidants. If that is not enough broccoli also detoxifies the body with the presents of vitamin C and sulfer combined with amino acids broccoli is a great detoxifier. Broccoli helps remove free radicals and toxins like uric acid from the body. By doing this it purifies your blood and keeps problems related to toxins like boils, itches, rashes, gout, arthritis and eczema at bay. 

It also promotes healthy skin with its high amounts of vitamin C, vitamin B complex, vitamin E, vitamins K &A, omega 3 fatty acids, amino acids and folate. These properties will leave your hair and skin glowing, healthy, and radiant!

It also can help treat stomach disorders with the rich amount of fiber in each serving. It also aids in bone health, helps in pregnancy, improves immunity, treats anemia, improves bone health, and regulates blood pressure!

Chia Seeds: You may have heard the frenzy over these little seeds in the last couple of months. An article was published in MedicalNewsToday about these little guys! CLICK HERE to read the article by Megan Ware RDN LD. But in a nutshell Chia Seeds aid in weight loss with the high amounts of fiber which helps people feel full longer, and having hight levels of omega-3-fatty acids may aid in weight loss. Chia Seeds can also help treat Diverticulitis due to the fiber content. Supports cardiovascular health and cholesterol. Also aids in digestion and detox. 


  • 8 cups of broccoli florets (broccoli that had been chopped and washed) 
  • 7-8 strips of bacon depending on preference (you can also go without bacon or sub for turkey bacon).
  • 3/4 cup dried cranberries
  • 3/4 cup red onion (diced)
  • 3/4 cup sunflower seeds
  • 1.5 tablespoons stone ground mustard
  • 1/4 cup chia seeds
  • 1 cup plain Greek yogurt (great source of protein!)
  • 3 tablespoons honey 
  • 2 tablespoons apple cider vinegar 


  1. Heat pan to medium high heat to cook bacon. Cook bacon until crispy usually 5-7 minutes. Transfer bacon to a paper towel and blot off excess grease. Once dry chop into smaller bites.
  2. Prepare dressing: add greek yogurt, stone ground mustard, honey, and apple cider vinegar. Mix together with a whisk until well combined. 
  3. In a large bowl toss broccoli florets, bacon bits, cranberries, sunflower seeds, and dressing together until everything is coated with dressing mixture. 
  4. When ready to eat sprinkle on chia seeds. (Note: Chia seeds become gelatinous when mixed with liquid- they are still ok to eat and has great health benefits, however for the salad we want a dry seed texture.)
  5. Serve!
  6. Store in a sealed container in the fridge. 

Monday, November 27, 2017

Medical Monday: Athlete's Foot

Athlete's Foot

Athlete's foot, sometimes referred to as Tinea Pedis, is a skin disease caused by a fungus, usually occurring between the toes, but it can also affect other areas of the feet. The fungus most commonly attacks the feet because shoes create a warm, dark, and moist environment that encourages fungus
growth. Not all fungus conditions are athlete's foot. Other conditions, such as eczema and psoriasis, may mimic athlete's foot.

The warmth and dampness of areas around swimming pools, showers, and locker rooms are also breeding grounds for fungi. Because the infection is common among athletes who used these facilities frequently, the term "athlete's foot" became popular.

The signs of athlete's foot, include the following:
        Dry-looking skin
        Itching and burning between the toes, which may increase as the infection spreads to other parts of the feet
        Scaling or peeling skin
        Inflammation or swelling
        Blisters, which often lead to cracking or peeling skin to the feet and toes. When blisters break, small raw areas of tissue are exposed, which may cause swelling.

Athlete's foot may spread to the soles of the feet and to the toenails. It can be spread to other parts of the body by those who scratch the infection and then touch themselves elsewhere. The organisms causing athlete's foot may persist for long periods. 

When to Visit us at Island Urgent Care
If you believe that you have a fungus infection that does not respond to proper foot hygiene and/or over the counter remedies, and there is no improvement within one to two weeks, please come see us.

Diagnosis and Treatment
We will determine if a fungus is the cause of the problem, by discussing your symptoms and examining the affected area(s). If it is, a specific treatment plan, including the prescription of antifungal medication, applied topically or taken by mouth, may be suggested.

Topical or oral antifungal drugs are often prescribed for tinea pedis. If the infection is caused by bacteria and not fungus, antibiotics that are effective against a broad spectrum of skin bacteria, such as penicillin, may be prescribed.

It is important to keep the feet dry by using foot powder in shoes and socks. The feet should be bathed frequently and all areas around the toes dried thoroughly. If someone in your family develops athlete’s foot, disinfect home showers and tubs after each use to discourage transmission of infection. 

It is easy to prevent athlete's foot where bare feet come in contact with the fungus by practicing good foot hygiene. 

You can prevent fungal infection by practicing the following:
        Wash feet daily with soap and water; dry carefully, especially between the toes
        Avoid walking barefoot; use shower shoes in public showers.
        Reduce perspiration by using talcum powder
        Wear light and airy shoes
        Change shoes and socks regularly to decrease moisture
        Wear synthetic blend socks that wick away moisture, and change them frequently if you perspire heavily

Call us or visit us at IslandUrgentCare.Com to find a location near you!


Docs at IUC

Wednesday, November 22, 2017

Wellness Wednesday: 10 Tips for a Thinner Dinner (Holidays)

10 Tips for a Thinner Dinner

The holidays are a time for family, cheer, friends, and a very important Lots and Lots of food. Some people have several Thanksgiving dinners with different groups. Christmas is much of the same, people travel to several houses in the same day to celebrate with loved ones. 

We feel guilty if we don't eat the food provided and also feel guilty if we eat too much. So here are 10 tips for a thinner dinner during the Holidays!

  1. Get Active Early: Getting active early will be a kick start to your metabolism while also burning off some calories early in the day before the festivities start. Go on a morning run or lift weights to get active. 

  1. Eat Breakfast! You may think cutting calories before a big meal is a good way to not over eat, but that is incorrect. By eating breakfast you are starting your metabolism and will keep it going all day. Also your body will be satisfied and less likely to over eat later in the day. Eat a small but nutritious breakfast, like steel-cut oats, or an egg on a piece of whole grain toast. 
  2. Have Dinner Early: By eating a big meal earlier in the day your body will have time to fully digest the food while you are awake and active and not while you are sleeping. This also allows the food to digest and ready to get active in a family game of flag football or volleyball! 
  3. Don't Drink All Your Calories! Be aware of the calories you are consuming by drinking them. Sometimes our favorite drinks have more calories than our favorite food! Watch our for the non-alcoholic drinks as well. Sugary sodas and juices contain tons of unnecessary calories. Don't deprive yourself but after every drink have big glass of water. 

  1. Stay Hydrated: Drink water! Drinking water can help curve cravings throughout the day especially when wanting seconds. Try a glass of water before indulging in more food. Sometimes your body is really craving hydration and not more food. 
  2. Use a Smaller Plate: This is really easy. Use a smaller plate when eating dinner. Fit what you can and see how you feel. Most of the time we eat more than our body needs making us feel tired or sluggish. 
  3. Eat Mindfully: It is so easy to get into a conversation with family and friends and the next thing you know all your food is gone. Really take the time to chew each bite and listen to your body. It will let you know when it is full. 
  4. Cut Down On Oil: When preparing food try to cut down on the butter and oil used in your holiday dishes. There are so many substitutes when cooking and will make you feel better on the inside and out. 
  5. Get Outside! After the food has digested suggest a family game of volleyball or football to get active and burn off some calories. Not the athletic type? Take a family walk in a park or in your neighborhood! 

  1. Don't Worry So Much! Don't deny dessert or other foods that you love. Remember almost anything is OK in moderation. Stressing out about how much you have eaten can cause more damage. Spend time with loved ones and enjoy your favorite food. 
All of us at Island Urgent Care hope you have a wonderful and safe Thanksgiving holiday. If you are in need of our care we are open Friday, November 24th, 2017 from 8am-5pm! 

Island Urgent Care Team

Friday, November 17, 2017

Physician Friday: Water in Your Ear? Swimmers Ear

Water in Your Ear - Swimmers Ear

Living in Hawaii we are lucky enough to spend all year swimming at the beach and pools. Often we spend so much time in the water we feel that uncomfortable sensation of water in our ear. Well that water can result in an outer canal infection otherwise known as Swimmers Ear. 

Check out how to treat this common condition. 

For more information please call us at (808) 735-0007 or visit IslandUrgentCare.Com. No appointment is ever necessary and we can see you NOW!


Doc's at IUC

Wednesday, November 15, 2017

Wellness Wednesday: Healthy Thanksgiving dishes your guests are going to love!

Healthy Thanksgiving dishes you guests are going to love!

3 Ingredient Cranberry Sauce

Cranberry sauce is a staple in most homes during the holidays. Most buy the canned stuff which is still tasty, but with this homemade recipe you can see exactly what is going in it and is sure to wow the crowd! Cranberries also have several health properties worth getting excited about!

Cranberry: Cranberries contain a wide variety of heatlh benefits for such a small fruit! They are a low calorie food, about 25 calories per cup of cranberries but packed with Vitamin K, and vitamin B, also they provide good source of Vitamin C, Vitamin E, as well as Fiber. 

Cranberries are also well know to help prevent Urinary Tract Infections (UTI's). Cranberries contain a high level of the antioxidant proanthocyanidins (PACs) which helps to stop certain bacteria attaching to the urinary tract walls. Those with frequent UTI's should looking taking a cranberry supplement everyday which contains a high concentration of PACs. These PACs may also support dental health by stopping bacteria to adhere to teeth. 

Ingredients: The list is super short on this one folks- just three simple ingredients!

  • 4 cups whole cranberries (220 grams)
  • 2 cups diced pineapple
  • 1 apple also diced


  1. Add cranberries and pineapple to a medium sauce pan over medium-low heat. 
  2. Cook 20 minutes stirring occasionally, until cranberries have broken down.
  3. Add apple and cook for another 15 minutes. 
  4. Final place thickened sauce into a glass jar to store. 

Roasted Brussels Sprouts, Cinnamon Butternut Squash, Pecans, and Cranberries

This recipe comes from Julia's Album and she shares this delicious meal that would be perfect as a side for the big dinner. There are tons of health benefits packed into this meal check it out below to learn how to recreate this yummy meal. 

Brussels Sprouts: More and more people are hopping on the Brussels Sprout bandwagon, and for good reason! Brussels Sprouts are a great source of protein, and one serving of the green veggie meets your daily Vitamin C and Vitamin K requirements. With the high levels of Vitamin C and Vitamin K, Brussels Sprouts maintain healthy skin and it's appearance, and helps maintain healthy vision. Brussels Sprouts are apart of the cruciferous family. Broccoli and Kale are also veggies that belong to the cruciferous family. 
Butternut Squash: Butternut Squash has amazing health benefits for one, one serving is half of your daily dose of Vitamin C, also one cup of butternut squash has 7g of Fiber! Promoting regularity and helps maintain a healthy digestive tract. Butternut squash also helps prevent high blood-pressure because of it high content of magnesium. The list goes on and on for this delicious winter veggie. 


Roasted Brussels Sprouts:
  • 3 cups Brussels Sprouts (trim the ends)
  • 3 tablespoons olive oil
  • Salt to taste
Roasted Butternut Squash:
  • 1.5 pounds butternut squash, peeled, deeded, and cubed into one inch cubes
  • 2 tablespoons olive oil
  • 3 tablespoons maple syrup
  • 1/2 teaspoon of ground cinnamon
Additional Ingredients: 
  • 2 cups pecans halves
  • 1 cup dried cranberries
  • Optional: 2 tablespoons maple syrup for extra sweetness


Roasted Brussels Sprouts:
  1. Preheat oven to 400 F. grease a foil lined baking sheet with 1 tablespoon of olive oil.
  2. Once the ends are trimmed on the Brussels Sprouts cut each one in half.
  3. In a medium bowl combine halved Brussels Sprouts, 2 tablespoons of olive oil and salt (to taste), and toss together. 
  4. Place mixture onto lined foil baking sheet and roast in the oven for 20-25 minutes. 
  5. During the last 5-10 minutes, turn mixture over to brown both sides. Do not over roast or the edges will be burnt. 
Roasted Butternut Squash: 
  1. Preheat oven to 400 F once again, grease a foil lined pan.
  2. In a medium bowl combine olive oil, squash cubes, maple syrup, and cinnamon. Toss mixture together until all is combined.
  3. Place squash on the lined baking sheet. Bake for 20-25 minutes turning half-way through. 
NOTE: You can bake Brussels Sprouts and Butternut Squash two separate baking sheets, at the same time on the same rack. 
  1. In a large bowl combine roasted Brussels Sprouts, roasted Butternut Squash, pecans, and cranberries - mix to combine.
  2. Optional: For more sweetness add a tad more maple syrup. Add more as needed. 

Healthy Pumpkin Pie Squares

Would it be the holidays without Pumpkin Pie? Well this simple and healthy recipe will be tempting you to make it all year long. These pumpkin pie squares are brought to us by Healthnut Nutrition, a video will be linked below. This recipe has a gluten free crust, so even the gluten intolerant can enjoy a fantastic pumpkin dessert. 

Pumpkin: One cup of cooked pumpkin contains more than 200% of you daily value of Vitamin A helping maintain eyesight. It also is high in Vitamin C, which may help you flight off colds this season and keeping your immune system strong. The festive veggie can also aid after a tough workout. With more potassium than a banana, pumpkin can help restore balance of the bodies electrolytes after a hard workout. 


Pumpkin Filling: 
  • 1 (15 oz) can pumpkin puree (not pumpkin filling)
  • 3 eggs
  • 1 tsp vanilla extract
  • 1/2 cup maple syrup
  • 1/2 cup full fat coconut milk
  • 2 tbsp. coconut flour
  • 1 1/2 tsp. pumpkin pie spice
  • 1 tsp. cinnamon
  • 1/8 tsp. sea salt
  • 1 1/4 cups almond flour
  • 2 tbsp. coconut flour
  • 2 tbsp. melted coconut oil (at room temperature)
  • 1 tsp. vanilla extract
  • 1/8 tsp. sea salt
  • 1 egg


  1. Pre heat oven to 350F.
  2. To make the crust simply mix together the dry ingredients first then mix in wet and knead until you form a dough. You can use a spatula or your hands (or both) for this process.
  3. Next, transfer dough into a 8x8 inch deep baking tray lined with parchment paper hanging over the edges to allow for easy removal.
  4. Press in dough so it covers the entire bottom evenly. Using a fork press in holes into the dough to prevent it from rising while baking. Bake in the oven for 10 min until slightly golden and crispy.
  5. For the filling mix together all the ingredients in a large mixing bowl with a whisk until well combined.
  6. Pour pumpkin batter into baking tray on top of the crust and bake in the oven for 45 min. The filling should be firm but still slightly jiggly and dark orange when its done baking.
  7. Remove from the oven and transfer to a cooling rack and score a small cross in the middle to prevent too much cracking while cooling.
  8. Once full cooled, cover with plastic wrap and refrigerate overnight or for 4-6 hours to fully set and firm up.
  9. Using a sharp knife cut into 9 even squares and serve with coconut whip.
CLICK HERE for video! 

Try these recipes out and let us know which was your favorite! Happy Holidays from the Island Urgent Care Team!