Banana pancakes

Today I took my recipe for my souffle, tweaked it and turned it into pancakes. It turned out great and everyone ate them…and not a spec of flour in them. Horray! They are a great way to get protein into your kids when all they want is a pancake.

Banana Pancakes

  • 2-3 bananas (today mine were on the green side as I just bought them, oh well…less sugar)
  • 4 pastured eggs, separated
  • 2 Tbsp butter (or coconut oil) **I would melt them to rm temp if not using a high powered blender like blendtec
  • pinch of vanilla bean powder (or a splash of vanilla)
  • dash or two of cinnamon
  • pinch of pink salt

In a large bowl, beat egg whites stiff. In processor, throw everything else in and pulse until smooth. Fold yolk mixture into the whites quite well. Fry up on a pan at medium heat. These take a bit longer than traditional pancakes. When you flip them, squish them a bit to even them out as they are very fluffy. Top with butter, maple syrup, berries, drizzle of raw honey or the best…coconut cream whip! YUM.




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!

Natural Vapo Rub

This year, my family has been hit with a bad case of congestion. Coughs and stuffy noses all around. We were lucky that we try and keep healthy by eating good, taking our vitamins and probiotics and getting to our chiropractor (who is amazing!). I had a small leftover container of baby vapo rub from a while ago that someone had bought be as a baby gift, and used it up the first night on my daughter. After that, I was on my own. Since I easily make my own body butter, I figured it would be easy to make a vapo rub version, and it was. For this one, I didn’t use my food processor because I didn’t want essential oils in it(especially eucalyptus)

Natural Vapo Rub

enough coconut oil to fill a small jelly sized mason jar
mason jar – jelly sized
4 drops eucalyptus essential oil
1 drop tea tree essential oil
*OPT lavender essential oil, rosemary essential oil

In a bowl mix coconut oil and oils with a metal spoon. I use the back of the spoon to smash everything together until it was soft and smooshy. Put it in your jar and label with the date. I am not sure how long it would last but we went through the jar in two months so it wasn’t an issue.

I didn’t want to make this too strong because it was for my 4 year old, so if you are making it for an adult, you could probably add a bit more, but you also don’t want it too overpowering.

Please note that since I was slathering it on her, I made sure she was in old pj’s we didn’t care got oily. I know there are versions that use shea butter and beeswax but I didn’t have either of those so I improvised. Those versions may be less oily.

Coconut oil body butter…that stays soft!

Whipped coconut oil. Sounds good enough to eat, and you could if you really wanted to!

I live in Alberta, Canada where the winters can get very dry and cold. I need a good lotion to combat this so my skin doesn’t feel like I want to rip it off. Since I already buy coconut oil in copious amounts, I have always used it for my families skin care. What I do not like about it is when it gets super hard in the cold main floor bathroom when it is -35! So, I read on Chagrin Valley’s page about their whipped body butter and body balms and I wanted to try them but couldn’t afford the shipping. So, I made my own more simple version with what I had on hand.

Body Butter/Whipped coconut oil

coconut oil
*OPT essential oils

I use the wide, short mason jars to store this but you can use whatever leftover jars you want(old body shop body butter ones work great). Use a bit less coconut oil then the containers can handle.
Put the coconut oil and essential oils(only a few drops) in to your food processor and pulse until is softens a bit. Then let er’ rip. Keep blending until it is fluffy.
Scoop whipped oil into containers.

For some reason it doesn’t get solid…usually. I did bring mine into the shower with me once because I like to soak and seal(put lotion on while damp then pat dry), and it melted a bit with the steam and was a bit more solid again. So…keep away from registers or heat sorces to keep fluffy.

Flawless face care routine

….well almost flawless skin. Hormones and diet can play a huge role but good base skin care really helps!

I’ve posted before about the oil cleansing method for cleaning your face. I won’t talk too much about that now but I do want to share what I am doing to help keep my skin healthy as well as toxin free. Really good skin comes from several things. Diet, hydration, climate and skin care. Now my diet is really good, most of the time and I drink a ton of mineralized water. We live in, at the moment, a very cold and dry climate here near the Rocky Mountains of Alberta. I keep humidifiers running in my bedroom and my daughters 24/7 and do not keep our heat too high. Still, incredibly dry. So it all comes down to skin care.

Here are my supplies all kept in a small bin with small bottles because I have a small ensuite bathroom. This is just my bedtime routine. I will follow with my morning routine.

And yes that is a shot glass in the background with mct oil for reducing the wax buildup in my daughters ears.


So in those bottles are

  • My face wash oil
  • Witchazel (pure no alcohol)
  • Castor oil
  • Face oil (I will post about how I make that soon)
  • Magnesium spray (not for face but part of my bedtime routine)
  • And front short one is coconut oil

Here is what I do.

  1. If I have actually worn any eye makeup(about once a month!) I use a cotton pad or old scrap piece of cloth to dip in the coconut oil and wipe my eyes. All traces are as good as gone.
  2. Wash face with oil cleansing method. See how to here. My new oil blend is 1/3 castor oil, 1/3 sweet almond oil and 1/3 avocado oil. It’s wonderful.
  3. Spritz the witchazel all over my face and neck. Pat in with my fingers.
  4. Share a drop or two of castor oil for under and around the outsides of my eyes. It’s very thick so please don’t rub, dab with your ring finger.
  5. I always follow with my homemade face oil. I use two pumps for face and neck and gently rub in.
  6. Lastly I use coconut oil on my eyebrows because they tend to get very flaky and dry during the winter. I also use it to ‘paint’ my eyelashes. This really helps keep them strong and grow well.

It sounds like a ton but the oil cleansing is what takes some time. The whole routine takes about 5 minutes or less. I do like to steam my face a bit extra in the winter.

As for my morning routine, it is super easy and simple because I need to be ready for the day in as little time as possible. (here is my full explanation)

I only need four things.
Jar of raw honey
Face oil


On a dry face, slowly work in a little scoop (maybe rounded 1/2 tsp) of honey. Yes…this sounds crazy and it is very sticky but it is super great. If it is super thick like mine, wet one finger to massage into your skin…not much otherwise it wont rub on well(you’ll just be washing it away). Honey is very healing and has amazing antibacterial properties. I use it to help keep the occasional pimple away. I rinse my face with cool water, it only takes a few handfuls splashed onto my face then use a cool facecloth and gently wipe any last traces away. Spritz on some witchazel, pat in. Two pumps of oil and I’m good to go.

Homemade Toothpaste

So, toothpaste was the first thing that I actually made from scratch in my adventure into the uncommon! I made two batches one that I liked and one with more sweetener and peppermint that my husband was supposed to like more! Alas, he didn’t so he kept on with his crunchy, clay based toothpaste. He said my version didn’t make his mouth feel fresh…I don’t know what he is talking about. I think that he just didn’t want to brush his teeth with oil.

In my journey and research, the reason I decided to make my own paste is because of one ingredient…well two. One is triclocan. We have all heard that it is not a good thing for our bodies and like most of our foaming hand soap from my favorite bath and body place, everything has triclocan in it! Why toothpaste? I think because of the anti-gingivitis effect it has. However its safety is currently under review both by the FDA and Health Canada. It is easier to find toothpaste without it. Glycerin, however, is in all regular toothpaste and almost all crunchy, green versions too! We did find one for my hubby that isn’t and he loves it. So, why is glycerin so bad? Well, the problem is that it will coat your teeth and prevent saliva from interacting with your teeth like it is supposed to. During sleep, our bodies are supposed to heal and correct damage done during the day. Since our teeth are coated with glycerin, our body cannot re-mineralize or re-enamel our teeth. Yes…our body can actually re-enamel our teeth if there is no coating. The trick is that it takes about 20-30 brushes to get rid of all the glycerin buildup on our teeth. So, make sure that you are brushing well and flossing. It is very important to floss.

So, here is the first recipe, adapted from here.

  • 8 tbsp non-aluminum baking soda
  • 4 tbsp organic coconut oil (warm it to make it liquid)
  • 10 tsp xylitol  (just put in coffee grinder to powder the crystals)
  • 2 tsp peppermint oil …baking kind
  • jar

Mix it all up and store it in the bathroom. I have a little ice cream spoon I keep with it to scoop. This is a very abrasive toothpaste that will last a very long time. I have used it for 5 months and we are not even half way through it! I would suggest halving the recipe to try it out.  Now the version for my hubby…which I actually like better now, has more peppermint oil and more sweetener. Basically, do those two to taste. I am also thinking of changing the recipe eventually for my daughter to use. Right now she has an amazing toothpaste with xylitol and I am not sure I can compete with strawberry banana flavour at the moment!

My new recipe will be:

  • 2-3 tbsp coconut oil
  • 1-2 tbsp xylitol, again make into powder
  • oil (be it peppermint, or other flavor for the little one.)

This one will be not so abrasive to the teeth, which will be good now that all the glycerin is off them. It will also be better for kids and the amounts vary depending on how sweet you want it. When I need my teeth to feel extra clean and whiten them, I will go back to the baking soda one…usually following a hydrogen peroxide rinse.

For the hydrogen peroxide rinse…you shouldn’t be doing this all the time…but it will whiten teeth and help remove canker sores. I use about 1 tbsp worth and swish for 20 seconds. Make sure not to swallow it…obviously! Then rinse out your mouth well with water, a few times. Continue on to brush as normal. I like to do the rinse first because it may work great, but sure doesn’t taste great. The toothpaste helps to get the taste out of your mouth!