Carrot Pecan Muffins (Gluten, Grain & Dairy Free)

Carrot Pecan Muffins (Gluten, Grain & Dairy Free)

DID YOU KNOW? Carrots are rich in beta carotene, which your body converts into vitamin A. This nutrient promotes good vision and is important for growth, development, and immune function.

However, beta-carotene is a fat soluble nutrient that needs to be coated in fat for greatest absorption. In addition, the absorption rate is better (up to 6.5-fold) if the carrots are cooked vs. raw.

Lastly, opt for whole carrots vs. baby carrots. Baby carrots are misshappen mature carrots that have been shaved down to a smaller more uniform size. The outer part that’s thrown away is much more nutritious than the inner core. The greatest concentration of nutrients is in the skin and the tissue right below it. When you remove the outer portion of the carrots, you also remove on-third of its phytonutrients.

So, to get the most health benefits from carrots, buy them whole then cook (saute, steam, bake) them in a high-quality fat like avocado oil, coconut oil or olive oil.

Boost your beta-carotene intake by adding carrots to your homemade healthy treats. Try these yummy Carrot Pecan Muffins. They’re perfect for the Easter and Spring season!

Carrot Pecan Muffins

INGREDIENTS: (12 medium sized muffins)
2 cups almond flour
1 tsp ceylon cinnamon
1/2 tsp ground nutmeg
1/2 tsp baking soda
1/2 tsp salt
3 pastured eggs, room temperature
1/4 cup coconut oil, melted and cooled
1/4 cup honey or maple syrup
1 cup finely shredded carrots (I used a food processor for this)
1/2 cup chopped pecans


1. Preheat oven to 350F and place liners in muffin tray.
2. In a large mixing bowl, whisk almond flour, cinnamon, nutmeg, baking soda and salt.
3. Mix in eggs, oil, and honey/maples syrup.
TIME SAVER TIP: Use a food processor for steps 2 & 3, if you have one.
4. Stir in the shredded carrots and chopped pecans.
5. Fill each muffin slot 3/4 of the way with batter.
6. Bake for 20 minutes. Let cool before removing from tin. Store in an airtight container in the refrigerator or the freezer.

Double Chocolate Banana Muffins (Gluten & Dairy Free, Paleo)

Double Chocolate Banana Muffins (Gluten & Dairy Free, Paleo)

If you love my Chocolate Chunk Banana Muffins then I’m about to make your palate explode with this spin on one of my most popular recipes to date!

I’ve amped up the flavour on these muffins by adding more rich chocolate flavour plus some optional walnut crunch & crumble.

These muffins are a great breakfast option on days when you’re running out the door. They also make for a delicious healthy snack or treat.

They’re packed with all the good stuff including quality protein and healthy fats that will keep you feeling satisfied. Even better, they’re naturally sweetened with ripe bananas and only a tiny amount of extra sweetener, so they’ll keep you on track with your health and weight loss goals.

Let me know your thoughts on this new muffin recipe. I hope you enjoy them as much as I do ?

TIP: Make a batch and store them in the freezer. Simply grab one whenever you need quick fuel–they thaw out within 10-15 minutes. If you plan to eat the batch within a week, they can be stored in the fridge.

Do you have an allergy or intolerance to eggs? Use one of the egg substitutes below:
1 tbsp ground flax + 3 tbsp water (whisk until gelatinous and creamy) = 1 egg
1 tbsp chia seeds + 3 tbsp water (Stir and allow to rest for 15 minutes) = 1 egg

Double Chocolate Banana Muffins

INGREDIENTS: (12 medium sized muffins)
4 pastured eggs*
1/2 cup coconut oil, melted and cooled
3 ripe bananas, mashed
1 tbsp honey or maple syrup (optional)
1 tsp vanilla extract (optional)
1/2 cup coconut flour, sifted (I like Saisha from Rootalive)
1/2 cup almond flour, sifted
1/4 cup cacao or cocoa powder
1 tsp baking powder
1/4 tsp sea salt
1/4 cup dark chocolate chips (I like Camino 100%)
1/4 cup raw walnuts, chopped (optional)

Optional Crumble:
2 tbsp raw walnuts
2 tbsp coconut chips
2 tbsp dark chocolate chips

*Substitute with 4 flax eggs or 4 chia eggs for egg free version (see instructions above).


1. Preheat oven to 350. Place liners in muffin tin.

2. Beat eggs in bowl, mash bananas with a fork on a plate, then add all wet ingredients together and mix thoroughly.

3. Mix all dry ingredients in a separate bowl then add dry ingredients to wet ingredients and continue to mix until a thick smooth batter is formed.

Note: Steps 2 & 3 can be done using a food processor to make things easier.

4. Add chocolate chips and chopped walnuts (optional) into the batter and mix.

5. Optional step for crumble: Add walnuts and coconut chips to food processor and pulse until a crumble is formed. If you don’t have a food processor, put ingredients in a bag and crush with the bottom of a mug or can. Mix in dark chocolate chips.

5. Fill muffin tins 3/4 of the way with batter. Top with crumble (optional).

6. Bake for 18-20 minutes. Let cool before removing from tin.


Rum Balls (Plant-Based, Raw, Paleo)

Rum Balls (Plant-Based, Raw, Paleo)

DID YOU KNOW? Most traditional rum ball recipes are packed with low-quality and inflammatory ingredients like vanilla waffers, confectioners’ sugar and corn syrup.

My love for rum balls dates back to my little Jen days. My Nonna (a.k.a. Ma) use to make them for the family around Christmas time. Not sure who inspired her to make rum balls since they’re not a traditional Italian recipe, BUT I’m glad she did because they were delish!

Since my craving for rum balls is still strong, I decided to put a healthy spin on this popular treat which can be enjoyed any time of the year–not just the holidays.

Instead of using vanilla waffers, I use a combo of almond flour and shredded coconut, which creates a great gluten free base. I also kicked nasty corn syrup and confectioners’ sugar out and replaced them with a natural and pure sweetener, maple syrup.

The combination of coconut, rum and chocolate makes this a delicious treat you’ll crave all year round. Give this easy, no-bake recipe a try!

For a alcohol free and kid friendly version, omit rum and increase maple syrup to 1/2 cup.

Rum Balls

INGREDIENTS: (25-30 small balls)
1.5 cup almond flour
1 cup shredded coconut, unsweetened
1/4 cup dark rum
1/4 cup raw coconut oil, melted & cooled
1/4 cup cocoa powder
1/4 cup maple syrup
1/8 tsp sea salt
1-2 tbsp coconut palm sugar, to coat balls (optional)
1-2 tbsp shredded coconut, to coat balls (optional)


1. In a large bowl, whisk together dark rum, maple syrup and coconut oil.

2. Mix in shredded coconut, cocoa powder, almond flour and sea salt.
Add an additional almond flour (1 tbsp. at a time), if needed for a thicker consistency.

3. Using a teaspoon, scoop batter and roll into balls.

4. Optional: To coat balls, roll in coconut palm sugar or shredded coconut.

5. Store balls in an airtight container in the fridge for up to a week.



Chocolate Chip Cookies (Gluten Free, Paleo)

Chocolate Chip Cookies (Gluten Free, Paleo)

Want chewy grain free chocolate chip cookies in your life? Look no further!

This Paleo Baking Flour from Bob’s Red Mill makes kick@$$ chocolate chip cookies. Some may say that they taste just as good as cookies with regular flour, BUT I’ll let you decide for yourself 😉

Paleo Baking Flour is a unique blend of nut flours and root starches. The ingredients are clean and simple … almond flour, arrowroot starch, organic coconut flour and tapioca flour.

Give these chewy chocolate chip cookies a try. They’re gluten, grain and dairy free + perfect for those on a paleo, low-carb or IBS diet.

Chocolate Chips Cookies

INGREDIENTS: (makes 15ish cookies)
1 1/4 cups Paleo Baking Flour (Bob’s Red Mill)
1/2 cup coconut palm sugar
1/3 cup refined coconut oil, solid
1 large egg
1 tsp vanilla extract
3/4 tsp baking soda
1/4 tsp sea salt
1/2 cup dark chocolate chips


1. Preheat oven to 350F and line baking sheet with parchment paper.

2. Using a food processor or hand-mixer, mix together coconut oil and coconut sugar until smooth.

3. Add egg and vanilla extract and mix.

4. Add in flour, baking soda and salt and continue to mix until smooth batter is formed.

5. Fold in chocolate chips with a spatula.

6. Scoop onto baking sheet, about 2 tbsp or 1 ice cream scoop per cookie. Leave as is (do not flatten). Cookies will expand during baking so leave enough room around each cookie.

7. Bake at 350F for 12-minutes or until edges are golden. Let cool on baking sheet.

Lemon Amaretti (Gluten & Grain Free, Plant-Based)

Lemon Amaretti (Gluten & Grain Free, Plant-Based)

DID YOU KNOW? Food-grade lemon essential oil can be used in a variety of recipes (from sweet treats to savory dishes) to replace lemon zest or lemon extract.

Lemon essential oil is a highly concentrated derivative of lemons that comes from cold-pressing the lemon peel and not the inner fruit. The peel is the most nutrient-dense portion of the lemon in terms of fat soluble phytonutrients.

Lately I’ve been experimenting with lemon essential oil in my smoothies and baked goods – and OMG, I’m hooked!

Lemon essential oil not only packs a flavourful punch, but it makes my food taste like I’m some kind of pro chef . The best part is – no more chipping my shellac nails on the evil zester!

Tips for incorporating lemon essential oil into recipes:

  1. Zest of 1 lemon = 8-14 drops lemon essential oil
  2. 1 tsp of lemon zest = 1-3 drops lemon essential oil
  3. 1 tsp of lemon extract = 3-4 drops lemon essential oil
  4. Add lemon essential oil into recipes as you would lemon zest or lemon extract.
  5. The flavour of lemon essential oil will dissipate during cooking/baking, so add a couple extra drops of oil to recipes that require cooking.

Give these chewy gluten free & paleo friendly lemon almond cookies with lemon essential oil a try.

Lemon Amaretti

INGREDIENTS: (25-30 small cookies)
1.5 cups almond flour
4 tbsp coconut flour
1/4 cup coconut oil (melted & cooled)
3 tbsp honey
10 drops lemon essential oil (food grade) OR zest of 1 lemon
2 tsp vanilla extract
1/4 tsp sea salt
25-30 whole raw almonds (for top of cookie)


Get 24% off all Young Living essential oils (including food-grade oils) here.


1. Combine all ingredients in a food processor (or mix by hand in a bowl) until a batter forms and holds together. If batter is too moist, add more coconut flour. If batter is too crumbly, add more coconut oil.

2. Line baking sheet with parchment paper, scoop batter with a small spoon, place on baking sheet and form into preferred shape. Top each cookie with a raw almond. Leave 1-2 inches of space between cookies.

3. Bake at 350 for 12 minutes or until edges start to brown. Let cool on baking sheet. Once cooled, store cookies in airtight container.



Orange Almond Cookies (Plant-Based, Low-Carb, Paleo)

Orange Almond Cookies (Plant-Based, Low-Carb, Paleo)

When it comes to gluten free baking, almond flour recipes are hard to beat. This low-carb flour is an ideal option for people with IBS or following a paleo diet.

It offers all the flavor and texture of traditional baked goods, but without the grains that can cause bloating and other GI symptoms.

Almond flour recipes can also add valuable benefits to your goodies, like protein, trace minerals, and vitamins.

So, if you’re looking for a great almond flour recipe to try, I highly recommend these chewy orange almond cookies. These cookies are not only super easy to whip up – with only 5 ingredients – but they’re also the perfect combination of healthy and delicious!

RECIPE NOTE: Orange is a great compliment to almond and makes these cookies extra flavourful, BUT if you prefer plain almond cookies, feel free to omit the orange zest.


Orange Almond Cookies

INGREDIENTS: (makes 15 cookies)
2 cups almond flour
1/2 tsp baking powder
1/3 cup maple syrup or honey
2 tsp vanilla extract
Zest of 1 orange
15ish whole raw almonds


1. Combine almond flour and baking powder in a bowl and whisk together.

2. Add maple syrup/honey, vanilla extract and orange zest to bowl and combine ingredients using a spoon until a sticky dough forms and holds together (add some juice from the orange if batter is too crumbly).

3. Line baking sheet with parchment paper, scoop batter with a teaspoon and roll into a ball. Place on baking sheet (1-2 inches of space between balls).

4. Press an almond into the top of each ball until a cookie shape is formed. For a chewy cookie, don’t flatten the dough too much.

5. Bake at 350 for 12 minutes or until edges start to brown. Let cool on baking sheet. Once cooled, store cookies in airtight container.