(Please note: All of these recipes are 100% gluten-free, 100% guilt-free, and 100% delicious)

Monday, April 29, 2013

Paleo Pumpkin Muffins

My daughter begs for muffins quite often, and I have no problem making them because I think I crave them just as much, or more than she even does.  These fluffy pumpkin muffins have some of my most favorite spices and flavors in them, plus they're super healthy.  

Why don't you go make them now, and then let me know how much you love them!


- 1/2 cup coconut flour
- 1 teaspoon ground cinnamon
- 1/2 teaspoon ground nutmeg
- 1/2 teaspoon ground cloves
- 1/2 teaspoon baking soda
- 1/2 teaspoon sea salt
- 1/2 cup canned pumpkin (homemade, carton, or BPA-free canned pumpkin is best)
- 6 eggs (preferably from pastured hens)
- 4 tablespoons organic extra virgin coconut oil, melted (but not hot)
- 1 teaspoon pure vanilla extract
- optional: 1/4 cup chopped crispy walnuts
- optional: 1/4 cup chocolate chips


1. Preheat oven to 350 degrees.  Line muffin pan with 12 muffin cups.

2. Mix dry ingredients together in a small bowl.  Put pumpkin in a separate medium sized bowl, and add one egg and beat, then add another egg and beat, then repeat until all eggs are blended into the pumpkin.  Stir in the coconut oil, maple syrup and vanilla extract.

3.  Add dry ingredients slowly into wet, and mix until mostly incorporated.  Add in optional walnuts or chocolate, and mix to combine.

4. Scoop 1/4 cup batter into muffin cups, and bake for 18-22 minutes, or until lightly browned on top, and toothpick inserted into the middle comes out clean.

5.  Cool slightly on a wire rack, then serve as is, or add a dab of grass-fed butter.


Makes 12 muffins

(store in fridge, or freezer)

(Adapted recipe from here)

Thursday, April 18, 2013

Applesauce Spice Custard Cake

This healthy grain-free custard cake makes a great breakfast dish, or it could easily be dressed up for dessert with some whipped cream, or vanilla ice cream.

It's creamy, tangy, and perfectly spicy, which makes this cake a very refreshing, and enjoyable dish during any part of your day.


- 3/4 cup (or 12 tablespoons) of good quality butter (I use this kind)
- 1/3 cup plus 2 tablespoons mild-flavored raw honey
- 6 eggs, preferably from pastured hens
- 3/4 cup sour cream
- 1 tablespoon pure vanilla extract
- 3/4 teaspoon organic almond extract
- 1&1/4 teaspoon ground cinnamon
- 3/4 teaspoon ground ginger
- 1/4 teaspoon ground cloves
- 1/8 teaspoon ground nutmeg
- 1/2 teaspoon sea salt
- 5 tablespoons coconut flour (sifted)
- 2 cups unsweetened applesauce (I use this kind)


1. Preheat oven to 325 degrees.

2. Melt the butter in a small saucepan over low heat.  Turn off heat, add honey, and stir.

3. In a large bowl, combine eggs, sour cream, vanilla, almond extract, spices, and salt.

4. Add melted butter/honey mixture to wet ingredients and whisk to combine.

5. Add coconut flour and whisk until well-combined.

6. Add the applesauce, and whisk well to combine. (The batter will be quite runny).

7. Use a bit of cold butter to generously grease an 8x8 glass dish.

8. Pour the batter into the dish and bake for 55-65 minutes, or until the edges are lightly browned and the center is no longer wet with just a bit of jiggle.

9. Remove from the oven and cool. (Don't cut into this while it is piping hot).

10.  This can be served at room temperature, or cold (I prefer cold).


Approximately 6-9 servings

(Adapted recipe from here)

Tuesday, April 16, 2013

Stabilizing Smoothie

My dad, a chiropractor with a PhD in nutritional sciences, has recommended this healthy-fat-antioxidant smoothie to his patients with great success.

Avoiding a spike in insulin (through overconsumption of fruits and grains) will improve gut health, weight loss, brain fog, joint pain and low energy.

So why not include this healthy, creamy, and blood-sugar-stabilizing smoothie into your diet?


- 1 1/4 cups frozen organic cherries (or strawberries)
- 1/2 cup organic frozen blueberries
- 1 scoop chocolate protein powder (I like this brand)
- 1 ripe avocado
- 1/4 cup chia seed gel (make it like this)
- 1/2 teaspoon of cinnamon
- 2 cups coconut milk (this kind or this kind)
- 1 tablespoon extra virgin coconut oil
- (Optional: to increase benefits add 1 capsule of NAC (Cysteplus) and/or 2 tablespoons pomegranate elixade or juice)


1.  Add all ingredients (except coconut oil) in a high-speed blender, and blend until smooth.

2.  Continue blending, and carefully add coconut oil, and blend until extra creamy and smooth.

Serve immediately and enjoy!

Approximately 2 servings

Sunday, April 7, 2013

Pumpkin Cheesecake Bars

I love everything pumpkin, and everything cream cheese, and so I really love this healthy dessert.  To combine those two elements, with a gluten-free and iron-rich crust from pumpkin seeds, makes this dessert really somethin'.



- 2 1/2 cups roasted, salted pumpkin seeds (or make your own; directions below)
- 1 cup shredded unsweetened coconut (I use this brand)
- 1 tablespoon raw honey
- 1/4 cup good quality butter (I use this brand)

Cheesecake filling:

- 1 1/2 cups good quality cream cheese
- 1/2 cup raw honey (I like a mild tasting honey for this)
- 2 eggs (preferably from pastured hens)
- 1 teaspoon pure vanilla extract

Pumpkin pie topping:

- 15 oz can pumpkin (I use this brand)
- 3/4 cup coconut milk (I use this brand)
- 2 large eggs
- 1/2 to 3/4 cup raw honey (depending on how sweet you'd like it)
- 1/2 teaspoon sea salt
- 1 teaspoon ground cinnamon
- 1/2 teaspoon ground ginger
- 1/4 teaspoon ground cloves


For the pumpkin seeds:

1. Preheat oven to 350 degrees. Line baking sheet with parchment paper.
2.  In a bowl, mix pumpkin seeds with a small amount of melted butter (just enough to lightly coat seeds).  
3. Sprinkle with sea salt, and mix so that seeds are evenly coated.
4. Transfer seeds to baking sheet, and bake for about 15-25 minutes (or until seeds are cooked and lightly browned).  Let cool.

For the crust:

Combine crust ingredients in a food processor and pulse.  Press into the bottom of a 9x13 pan.

For the cream cheese mixture:
Combine ingredients in a medium bowl, spread on top of the crust.

For the pumpkin pie topping:
Combine the ingredients in a medium bowl and spread on top of the cheesecake filling, being careful not to mix the layers.

Bake at 375 degrees for 45 to 55 minutes.  Chill a couple of hours before serving, and eat as is, or top with whipping cream (Yum!)

(Adapted recipe from here)

Friday, April 5, 2013

Hamburger Buns

With barbecue season right around the corner, this gluten-free bun can allow nearly anyone to enjoy a good burger (even you paleo diet peeps).  It doesn't exactly taste like your ordinary bun, but it's extremely tasty, and is a big hit with my family.  


- 1 3/4 cups almond flour
- 2 tablespoons coconut flour
- 1/4 teaspoon sea salt
- 1/2 teaspoon baking soda
- 1/4 cup extra virgin coconut oil
- 6 eggs
- 1/2 teaspoon raw honey
- 1/2 teaspoon sesame seeds (optional)


1. Preheat oven to 400 degrees, and line a baking sheet with parchment paper.

2. In a small bowl, combine coconut oil and honey, and stir until combined.

3. Mix the dry ingredients in a medium sized bowl, and then add the coconut oil and honey mixture.

4. In a separate bowl blend the eggs with a hand mixer for 5-7 minutes until the eggs are fluffy and have doubled in size.

5. Fold in half of the egg mixture into the dry ingredients.  Once that's blended together, add in the rest of the egg mixture, and stir until combined.

6. Using 1/4 cup, add rounds of batter onto baking sheet.  Sprinkle the buns with sesame seeds if desired.

7. Bake for 12-15 minutes or until golden brown and a toothpick inserted into the center of the buns comes out clean.

8. Serve with your favorite hamburger toppings, and enjoy!

Makes approximately 8 buns (you can cut one in half to make a skinny bun, or use two separate ones)

(Adapted recipe from here)