Muffin Base (GF, DF, grain free)

I wanted to post a basic muffin base that I use to add chocolate chips, blueberries, raisins and a shredded carrot or whatever else your mind can come up with. I do not add nuts to my baking because I do not want to cook them. SO…these I use when I need a snack for my daughters school or need to take something to a brunch. I usually have a version of muffin in my freezer at any time to pull out for a snack in case I didn’t get to the grocery store and have a hungry preschooler who doesn’t want yet another egg!

Muffin Base (GF, DF, grain free)

  • 1/2 cup coconut flour, sifted
  • 1/4 tsp pink salt
  • 1/4 tsp baking soda
  • 4 lrg pastured eggs, room temp*very important if using coconut oil…so it doesn’t solidify**
  • 1/2 c maple syrup or honey(or other liquid sweetener of choice)
  • 1/2 – 1 Tbsp vanilla (depends on what you are adding as optional..blueberries add more, carrot add less)
  • 1/4-1/3 cup unsalted butter, melted (or coconut oil to make vegan)
  • 2-4 Tbsp coconut milk or water
  • OPT: 1/4 cup chocolate chips, 1/3 cup blueberries…etc. Really anything adding up to btwn 1/4 – 1/3 cup. **If you add frozen blueberries you will need less(or none) water.

Make 6-8 muffins. preheat 350

In food processor, blend all dry ingredients. Add in liquid ingredients. Blend until smooth. May need to scrape down the bowl. Stir in optional ingredients and fill each muffin liner with about 1/4 cup batter. Bake about 20 minutes or until toothpick comes clean. Once cooled fully, cover and store in fridge or freezer.

Note about butter or coconut oil. I like a more moist coconut flour muffin so I add more. If you like a drier version, add less.

This is my strawberry muffin. I’m experimenting with half the syrup and xylitol and soda water.



Naniamo Bars (GF, DF, grain free, raw, vegan…yummy!!)

One thing that my mom always had in the freezer just in case anyone ever came over unespected and she needed a good dessert, was naniamo bars. Semi frozen and totally full of awful ingredients they were so delicious. I hadn’t had a naniamo bar in almost 2 or 3 years since going paleo/bulletproof. I found lots of great sounding recipes but they all used dairy or cooked the nuts. Both of which I do not want in my body. I remember seeing a version of raw naniamo bars on Pinterst but of course…like half of the time I find something…I forget to pin it because there is so much amazing and delicious things to look at! I did have a recipe pinned for a caramel raw vegan cheesecake, so that is where I got my inspiration. I needed help with the creme filling because the last thing I wanted was for my bars to taste like freakin’ coconut…again. I feel like sometimes every tastes like coconut!!! I used the base to a nut bar recipe I use and it seemed to work great.

Here is what I came up with. These bars do need to stay in the freezer but thaw out just right in about 1/2 hr on the counter. I have only made them twice and I do need to keep experimenting with my topping since it doesn’t like to cut in nice slices…its too cracky when semi frozen…still tastes delicious but annoying.

One last thing…When I made these, I did not have a high powered blender…actually, even our magic bullet was broken. I had to use the S blade on our 13 yr old food processor. It did the job, but not super silky smooth like the creme should be. I cannot wait to try it again this weekend with my new Blendtec!!! TY Costco for having it on sale!

Naniamo Bars (GF, DF, grain free, raw, vegan…yummy!!)


  • 1 c slivered almonds
  • 1/2 c soaked mejool dates
  • 1/2 c unsweetened shredded coconut
  • 1/4 c coco powder
  • 1/8 tsp salt


  • 1/3 c coconut oil
  • 3/4 c soaked RAW cashews (soak on counter for 3-4 hrs)
  • 5 Tbsp raw honey
  • 1/3 cup coconut creme
  • 3/4 tsp vanilla


  • 1/2 c coconut oil
  • 1/4 cup cocoa powder
  • raw honey (to taste…depends on if you like sweet or bitter)

Line an 8×8 pan with parchment and grease the sides with coconut oil. Add all BASE ingredients into blender, processor, etc. pulse until smooth. Spread it evenly in the pan. Put the pan in the freezer. Clean and dry the blender.

Drain the cashew, saving a bit of the water. Add all CREME ingredients into blender and blend until smooth. Scrape down the sides a few times. If the creme is way too thick, add a bit of the cashew water. **Note on coconut creme. You can buy concentrate coconut cream in a can or just but a can of full fat coconut milk and put it in the fridge for 24 hrs. when you open it up be careful not to shake it at all and the creme will have separated from the coconut water. Try to look for a gum free, non BPA can of coconut milk. ** Ok…now that it is smooth and silky (or slightly clumpy as my first few attempts), spread it over the base layer and return pan to the freezer. Keep it in there for a couple hours.

Now that you base and creme are super chilled, time for the chocolate top. In a small saucepan, melt the coconut oil over med low heat. Whisk in honey when it has just melted and isn’t hot, just liquidy. Add the cocoa powder and whisk again. Pull out the pan from the freezer and pour over the chocolate topping. Spread quick cause it will start to solidify right away. Return to freezer overnight. Pull it out the next day and let it sit on the counter an hour before slicing it. I cut my whole pan up and wrap them individually in wax paper and put in a tupperware container in the freezer.

Hope you enjoy. They are worth the expense(cashews aren’t cheap!) and the wait!

Crepes (GF, DF, grain free, nut free, almost paleo)

I love crepes. I love using them for sweet breakfasts and savory suppers. They are pretty much once a month thing…until I went paleo/Bulletproof. I have tried SO many different recipes using only eggs, coconut flour, rice flour and even collagen. Nothing worked well or tasted half decent. We have come to realize that we (my family) are not that sensitive to nightshades and do not care about the occasional insulin burst from so much starch. These are a treat for us on a weekend.

Crepes (GF, DF, grain free, nut free, almost paleo)

  • 7 eggs
  • 1/3 + 2 TBSP potato starch
  • 1/2 cup + 2 TBSP water
  • imersion blender and large bowl

First, blend the eggs until they are frothy (30 sec). Add the starch and water. Blend again until smooth (45 sec). Ladle small amount onto a hot pan and swirl around. Cook until edges start to curl a bit then flip over. I use med heat and generally a smaller pan. Before each ladle stir the batter really well as the starch tends to settle.

I know this recipe isn’t close to being bulletproof…what can you do. I’m human. I eat better than most people I know.

Paleo Super Bowl snacks

So I’ve been trying to come up with ideas for good paleo/bulletproof snacks for the Super Bowl. I’ve had loads of ideas and here is what I’ve settled with. I will link to my recipes as soon as I can take pictures and post the recipes.

Mini bacon and pineapple wrapped sliders wrapped with lettuce
Homemade chicken wings with cayenne sauce
Chocolate cupcakes made with coconut flour
Raw, vegan Nanaimo bars
Raw, vegan caramel dip with green apples
Nachos…not paleo or bulletproof…but as healthy as I can make with non gmo chips, Kerrygold cheese, fresh veggies and good quality bacon.
Guacamole … Yum! Made with mct oil for added fats!

Honey face wash

This is a bit more of an in depth explanation of using honey to wash your face with.  I wrote about my whole face care routine here but I didn’t explain in detail the hows and whys I do a honey wash. I usually use the oil cleansing method at night and honey in the morning.

Honey is an amazing thing. Especially if you get the good kind…which would be organic, raw, unpasteurized, unheated, local honey. It isn’t as hard to find as you think. Just make sure it says raw not pure….pure means nothing! Of course its pure…all it is is honey!

Here is why I think honey is so amazing!

  1. It helps to heal and repair scars
  2. It literally never goes bad
  3. It is antibacterial and antimicrobial…naturally, thank you bees!
  4. Its an anti irritant…so its great for any skin type (unless you have an allergy)
  5. Its full of enzymes, antioxidants, vitamins and minerals
  6. It tastes amazing
  7. It helps you to sleep at night (when taken with a fat source…see here for more info)


Its an easy step to add into your routine or to make your only routine.

You will only need two things.

  • Facecloth
  • Jar of raw honey


  1. Start with a dry face…no make up, hair tied back. If you have make up on, I will add a note on the end.
  2. scoop or pour about a rounded 1/2 tsp of honey onto your fingertips
  3. massage between fingers for a few seconds then apply and massage all over face.
  4. if it is really sticky and you cannot move it around (my honey is crystallizing so this is me) wet one finger….seriously, only one. Share the water between one on your other hand and continue to massage on your face.
  5. OPTIONAL…let sit for up to 5 minutes
  6. Rinse with cool water. A few splashes will usually do.
  7. I use a facecloth with cool water at the end just to make sure I got all the bit by my nose and hair line.
  8. I follow it up with a spritz or two of witch hazel
  9. Use your moisturizer if needed. I usually use my face oil and if really dry, a bit of coconut oil.


chicken feet bone broth

I have been trying to figure out a good bone broth recipe for my chicken soup because it always lacks flavor, even using organic, free range..yadda yadda chicken. I just placed my huge meat order through my local grass fed/pasture raised ranch and I noticed they had bones for chicken stock….specifically chicken feet! I thought, why not.

I ordered some and when they came they were so clean, trimmed and no work for me. I was impressed. Then I made stock. The most amazing stock I’ve ever had. I am using it to get my geletin because there are never any grass fed cattle bones for order…huge demand! And when I can order marrow bones, my daughter wont let me make stock with them…she just wants them roasted.

Here is what I did. Try out chicken feet broth if you can find a good source.

Chicken feet bone broth

  • Crock pot
  • 1 pkg (~15) chicken feet
  • filtered water
  • 2 TBSP ACV
  • 1 TBSP Himalayan salt

I literally threw the feet in my crock pot and filled it with water until they were all submerged. I added the ACV and salt. I put my crock pot on high until it bubbled then turned it down to low and let it simmer for 24 hours. After it was done you may or may not need to skim the top for gross foam (with my source I have not had to do this but you may have to). I strained it through a fine metal strainer and filled a bunch of mason jars. If you freeze this, remember if you are using glass to leave a lot of room in the jar and not to screw on the lid until totally frozen. Also…label it! If you are like me your freezer is full of different amounts and types of broth so a good sticking label goes a long way. I use little jars for daily use and bigger ones for soup stock.



Goodbye bad dreams…here comes the sweet dream spray

So, since my daughter has turned four two months ago, her imagination seems to be running wild. Even when she isn’t having bad dreams, she thinks she is because she works herself up thinking about them! So, since she is four, and will believe almost anything if I can sell it the right way, I decided to make some magic sweet dream spray. I told her that it is a magical spray that if you spray it before you go to bed that it will help give you sweet dreams. I put it in a special green bottle that the fairies made green because she has a green leaf in her room (like the ones from ikea that make a canopy over your bed). She really goes to town with the spraying…its quite funny actually. She knows that if she wakes up in the middle of the night, she can spray it more…as much as she wants. Even if it helps for a few months…I’ll take it!

Sweet dream spray (or whatever you want to call it)

  • special spray bottle
  • lavender essential oil
  • distilled water

Basically, fill bottle with water and add a few drops of oil. You need to shake it good before using but that is easy to learn. Lavender is used to help relax and calm a busy body…which most children have. I used to have a pillow spray from Bath and Body Works that I loved but since I’ve gone green, this is a wonderful alternative.