Recipe: Cinnamon Apple Coffee Cake Muffins



  • 1/2 cup coconut flour
  • 1 tsp cinnamon
  • 1/2 tsp salt
  • 1/2 tsp baking soda
  • 1/2 tsp nutmeg
  • 5 eggs
  • 1 Tbsp vanilla
  • 1/4 cup honey
  • 1/4 cup coconut oil, melted
  • 1 cup applesauce

For the Topping:

  • 4 Tbsp butter
  • 2 Tbsp coconut sugar
  • 2 Tbsp coconut flour
  • 1 tsp cinnamon
  • 1/4 cup chopped pecans


  1. Preheat the oven to 375ºF.
  2. In a medium bowl, mix the dry muffin ingredients until combined.
  3. Mix the wet ingredients together in a separate large bowl (eggs, vanilla, honey, coconut oil, and applesauce).
  4. Slowly add the dry ingredients to the wet, mixing in about 1/3 of the dry mixture at a time- until it is all well combined with no dry clumps remaining.
  5. Spoon the muffin batter into baking cups- either in a standard size muffin tin or free-standing paper baking cups
  6. In a small bowl, combine the topping ingredients with a spoon or your fingers.
  7. Place a small amount of the topping over each muffin cup- and don’t worry if it’s not completely covering the top; the topping will melt further & spread while it’s in the oven.
  8. Bake for 22 to 25 minutes, or until the topping is melted and the edges of each muffin are golden brown.
  9. Allow to cool, and enjoy!



Recipe: Marvelous Maple Salmon



  • 1/4 cup maple syrup
  • 2 tablespoons coconut aminos
  • 1 clove garlic, minced
  • 1/4 teaspoon garlic salt
  • 1/8 teaspoon ground black pepper
  • 1 pound salmon


  1. In a small bowl, mix the maple syrup, coconut aminos, garlic, garlic salt, and pepper.
  2. Place salmon in a shallow glass baking dish, and coat with the maple syrup mixture. Cover the dish, and marinate salmon in the refrigerator 30 minutes, turning once.
  3. Preheat oven to 400 degrees F (200 degrees C).
  4. Place the baking dish in the preheated oven, and bake salmon uncovered 20 minutes, or until easily flaked with a fork.


Source Adapted:

RECIPE: Anytime Egg Muffins



  • 1 Tablespoon coconut oil
  • 1/4 cup white onion, finely diced
  • 1 yellow bell pepper, diced
  • 1 green pepper, diced
  • 1 jalapeno pepper, diced
  • 1 garlic clove, minced
  • 6 eggs
  • 1 Tablespoon water
  • 1/2 teaspoon salt (or to taste)
  • 1/2 teaspoon pepper (or to taste)
  • Non-stick coconut spray oil


  1. Preheat oven to 350 degrees. In a saute pan, heat coconut oil. Add onion and peppers and cook for about 2 minutes or until softened. Add garlic and cook for 30 seconds. Sprinkle with salt and pepper to taste. Remove from heat.
  2. In a separate mixing bowl, whisk together the eggs and water. Season with salt and pepper. Add the veggie mixture and stir until well combined.
  3. In a regular muffin pan, spray with non-stick coconut spray oil. Evenly distribute the egg mixture into each muffin tin, filling them up 3/4 of the way full. You should get 8 muffins total.
  4. Bake for about 20 minutes or until the muffins have turned light golden brown around the edges.
  5. Serve immediately or store leftovers in an airtight container in the refrigerator. To reheat, stick in the microwave for about 20-30 seconds.



The Danger in “Just a little taste”


We have all been there, whether a small slip of a few nibbles of fries or a piece of cake. Treating yourself once in awhile may seem like an ok thing to do on a special occasion or a “cheat day”, I, personally, cannot have those days.

One taste, and I’m off the wagon so easily and before I know it I’m being dragged down the road and the cart has ran over me and I see it leaving in the distance. The problem being that I am a recovering junk food addict.

I’m fully willing to admit that I have a problem. I’m like a drug or alcohol addict when it comes to junk food. I will hide it from family and friends, binge, and whatever else I can to eat the fatty, sugar laden frankenfoods. Then I regret, feel awful and my self esteem plummets. Then I’m back to square one.

The problem in addition to all this, is that food is easier to attain. It is socially acceptable to buy junk, it’s cheaper, you can easily binge at a buffet and over indulge at a sugar laden event. If you abstain, you are met with questions and offers to share or get you something different, then it turns it to a big show and if your not strong enough in your journey then you can relapse quite easily.

This article here Fatty foods may cause cocaine-like addiction is a really eye opening read.

The ingredients in purified modern food cause people to “eat unconsciously and unnecessarily,” and will also prompt an animal to “eat like a drug abuser [uses drugs],” says Wang.

For me personally, I have realized I can’t. Not even once. I don’t care if it makes people uncomfortable, makes them feel awkward about their own habits or inconviences them. Not anymore. It’s something I need to be selfish about and I perfectly fine with that after a long life of giving in.

Another thought when you are starting out, say you do slip and have a slice of cake or a nibble of something you shouldn’t.





It’s easy to rationalize that you have destroyed your progress by slipping and then assure yourself that’s it’s okay to keep going and start again tomorrow. I know it’s hard to stop, but the mental damage will be far greater then the physical damage your doing. Sure it’s not great to introduce sugar back, it any stall your weigh loss for a few days while your body sorts it out, but often the guilt you feel from slipping is usually more then enough punishment. If you have the slip, get it over with and move on then, don’t wait till tomorrow.

This is where planning ahead is key. Eat before you go, take snacks that you can have, make a dish to bring. Don’t put yourself in a bad situation to start. Many restaurants have online menus to look at before you go so you can pick a dish to suit you prior to arrival, then you won’t be faced with making a quick choice when you arrive. If you find yourself in a city where you don’t know where to eat the grocery store or farmers market is a great choice.

Wherever you are in your life or journey it’s never to late to start now. Don’t wait for a healthier you to pass by and just grab it by the hand and get out of the way of the junk cart.