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.

Scrambled Eggs with Kale Pesto

Scrambled Eggs with Kale Pesto

You’ve probably heard that eating cholesterol and saturated fat raises cholesterol levels in the blood, BUT did you know that more recent (and better) research doesn’t support this hypothesis.

Chris Kresser, a Functional Medicine practitioner, explains why in his article – The Diet-Heart Myth: Cholesterol and Saturated Fat Are Not the Enemy.

“Well-designed cholesterol feeding studies (where they feed volunteers 2-4 eggs a day and measure their cholesterol) show that dietary cholesterol has very little impact on blood cholesterol levels in about 75% of the population. The remaining 25% of the population are referred to as “hyper-responders”. In this group, dietary cholesterol does modestly increase both LDL (“bad cholesterol” and HDL (“good cholesterol”), but it does not affect the ratio of LDL to HDL or increase the risk of heart disease.

In other words, eating cholesterol isn’t going to give you a heart attack. You can ditch the egg-white omelettes and start eating yolks again. That’s a good thing, since all of the 13 essential nutrients eggs contain are found in the yolk. Egg yolks are an especially good source of choline, a B-vitamin that plays important roles in everything from neurotransmitter production to detoxification to maintenance of healthy cells.”

Get more choline & nutrient-rich egg yolks into your diet with this delicious Scrambled Eggs with Kale Pesto breakfast.

Scrambled Eggs with Kale Pesto

INGREDIENTS: (serves 2-3)
6 pastured eggs, beaten
4 large kale leaves, chopped
1 shallot or small onion, sliced
2 tbsp avocado oil
Sea salt and black pepper to taste


1. Sauté shallot in 1 tbsp. oil over medium-low heat until translucent.

2. Add kale and season with salt & pepper. Sauté until kale is tender.

3. Put kale into a food processor and pulse until a pesto mixture is formed.

4. Using the same pan over medium heat, heat 1 tbsp. oil then add eggs and scramble.

5. Add kale pesto to pan and coat scrambled eggs.


Fried Eggs on Vegetable “Rice” (Keto, Paleo)

Fried Eggs on Vegetable “Rice” (Keto, Paleo)

When I started a gluten and grain free diet, fried eggs just weren’t the same because I missed soaking up runny yolks with bread.

Not only are egg yolks super yummy, but the yolk is also the most nutritious part of an egg – and some would argue that the yolk is what makes the egg one of the most nutrient-dense foods out there. 

So, me needing runny egg yolks in my life has lead to this delightful egg breakfast that soaks up the yolk just like bread, BUT way healthier!

For this recipe I used leftover Vegetable “Rice” that I made earlier in the week, which meant breakfast was served within 5-minutes since all I had to do was fry some eggs.

Give this nutrient-packed, low-carb breakfast a try. You won’t be disappointed – and you definitely won’t miss bread. You’ll get all the satisfaction you need from Vegetable “Rice” soaked in egg yolks!

TIP: Look for free-range eggs in your grocery store. Free range hens are allowed to roam, wander, perch and have a good quality of life, which makes a difference in the quality of their eggs. Free-range eggs are a much better option to ensure food safety & a high nutrient profile, and support ethical farming practices.

Fried Eggs on Vegetable “Rice”

INGREDIENTS: (serves 1)
2-3 pastured eggs
1 cup Vegetable “Rice”
1 tbsp avocado oil
1/2 tsp. ground turmeric
1/2 tsp. dried parsley
Salt & pepper to taste


1. If using leftover Vegetable “Rice”, remove from fridge and warm it up on the stove. You can also serve the vegetable rice cold or at room temperature, it doesn’t need to be heated.

2. If preparing the Vegetable “Rice” from scratch, then follow the recipe here.

3. Once the Vegetable “Rice” is ready, fry eggs in avocado oil and sprinkle with turmeric, parsley, salt and pepper while cooking. I suggest cooking the eggs sunny side up.

4. Place Vegetable “Rice” on a plate and top with fried eggs.

5. My favourite part … let those golden yolks run into the Vegetable “Rice” and enjoy!


Tiger Nut “NOatmeal” (Nut Free, High-Fiber, Paleo)

Tiger Nut “NOatmeal” (Nut Free, High-Fiber, Paleo)

Despite what the name might have you believe, tiger nuts are not actually nuts, but rather small tubers.

They’re rich in a variety of nutrients and have been linked to several health benefits — including improvements in gut health.

Here are a couple of ways tiger nuts can support gut health …


Tiger nuts are high in insoluble fiber, which passes through your gut without being digested. Insoluble fiber adds bulk to your poop and helps food move through your gut easily, reducing the likelihood of constipation.

In addition, insoluble fiber captures toxins, waste, fat and cholesterol particles and expels them from your system.

Tiger nuts contain more fiber per serving than many other recommended high-fiber foods, like quinoa or chia seeds. One serving of tiger nuts contains 10 grams of fiber, providing you with almost half of your daily requirement.


Tiger nuts contain resistant starch, a type of prebiotic fiber that can feed the friendly bacteria in your gut, helping your digestion run smoothly.

It’s a good idea to introduce resistant starch prebiotics into your diet gradually. This can help you avoid any temporary gas or bloating you could experience otherwise.

So, if you’re interested in adding tiger nuts to your diet or looking for a nut free paleo “NOatmeal” — I highly recommend giving this recipe a try! It’s a nutrient-dense breakfast that will leave you feeling fueled for the day.

Tiger Nut “NOatmeal” 

INGREDIENTS: (serves 2)
1/2 cup tiger nuts (soaked overnight)
2 tbsp cacao nibs
1/2 tsp ground cinnamon
3 pastured eggs
1/4 cup unsweetened coconut milk
1 banana
2 tbsp coconut manna (for nut free “NOatmeal”) or nut butter of choice

Optional toppings: Fresh fruit, cacao nibs and/or shredded coconut.


1. Add drained tiger nuts, cacao nibs and cinnamon into food processor and process until everything is finely ground. Tigernuts may take a bit of time to break down, so just run the processor until you get the right consistency.

2. In one bowl beat eggs and milk together.

3. In another bowl, mash banana and coconut manna together with a fork.

4. Combine all ingredients in a saucepan. Turn heat to medium-low heat and begin mixing ingredients together using a spatula.

5. Cook for 5-minutes or longer, stirring regularly so “NOatmeal” doesn’t stick to the bottom of the pan. Cook for less time if you want a more runny consistency or cook longer if you want a more dense consistency.

6. Feel free to top your “NOatmeal” with fresh fruit, cacao nibs or shredded coconut!


Refreshing Strawberry Pineapple Smoothie (AIP, Plant-Based, Naturally Sweetened)

Refreshing Strawberry Pineapple Smoothie (AIP, Plant-Based, Naturally Sweetened)

Are you craving a refreshing drink to sip on while enjoying the summer heat?

Give this healthy and delicious Strawberry Pineapple Smoothie a try. Loaded with antioxidants and vitamins – and sweetened with Mother Nature’s candy.

It’s the perfect summer time drink for when you’re chilling on the porch or kickin’ it poolside!

TIP: Use frozen fruits to get a thick slushie consistency.

Refreshing Strawberry Pineapple Smoothie

INGREDIENTS: (serves 1)
1 cup unsweetened coconut or almond milk
1/2 cup frozen strawberries
1/2 cup frozen pineapple

BOOST your smoothie with healing collagen – add 1 scoop Whole Body Collagen.


Place all ingredients in a high-powered blender and blend until smooth. Use more milk if needed.

Nutty “NOatmeal” with Blueberries (Keto, Grain Free, Paleo)

Nutty “NOatmeal” with Blueberries (Keto, Grain Free, Paleo)

Relationship FAQ …

Q: “When did you know that your boyfriend was a keeper?”

A: “When he made me “NOatmeal” ?”

That’s right, my man makes me “NOatmeal” – and a mean latte to go with it!

I’m uncertain if it’s the act of him preparing ME breakfast (in his butt accentuating track pants ?) that melts my insides OR if it’s simply that his “NOatmeal” is so damn good. Whatever it is, I die and go to heaven almost every Sunday morning ?.

You might be wondering – “What the heck is “NOatmeal”?”

It’s basically oat free oatmeal. So if you’re following a paleo, low-carb, keto, or IBS diet, “NOatmeal” would be a great alternative for you.

Now it’s time to take the next step in your relationship by making your girlfriend or boyfriend some “NOatmeal”!

Nutty “NOatmeal” with Fresh Blueberries

INGREDIENTS: (serves 2)
1/4 cup pecans
1/4 cup walnuts
2 tbsp whole flaxseeds
1/4 tsp ground nutmeg
1/4 tsp ground ginger
1/2 tsp ground cinnamon
3 eggs (free-run, pastured)
1/4 cup coconut or almond milk, unsweetened
1 banana
1 tbsp almond butter
1/4 cup blueberries


1. Put nuts, flaxseeds and spices into food processor and process until everything is finely ground.

2. In one bowl beat eggs and milk together

3. In another bowl, mash banana and almond butter together with a fork.

4. Combine all ingredients in a saucepan. Turn heat to medium-low heat and begin mixing ingredients together using a spatula.

5. Cook for 5-minutes or longer, stirring regularly so “NOatmeal” doesn’t stick to the bottom of the pan. Cook for less time if you want a more runny consistency or cook longer if you want a more dense consistency.

6. Top with fresh blueberries and enjoy!

Note: The “NOatmeal” in these photos was made by my BF and not me (because I’m not allowed in his kitchen ?). I was granted permission to plate and photograph the “NOatmeal” though ?.