August 31, 2015

Paleo Banana Chocolate Muffin Bites (GAPS, Egg Free, Gluten Free)

Chocolate. Yep that's what today's recipe is all about. That comforting flavour that we all know and love. And even crave from time to time. And because I was craving something chocolatey I came up with these Paleo Banana Chocolate Muffin Bites. I grew up eating banana chocolate chip muffins and so these are a throw-back to some of those flavours of my childhood. Minus the inflammatory grains, refined sugars and GMO filled vegetable oils of course. As always these are grain and dairy free and they also are egg free since I know so many of you don't tolerate eggs. Instead these contain one of my favourite egg replacements, a grassfed gelatin egg. What is that do you ask? Head to the recipe below to find out! These are also compatible with the paleo, primal, gluten free and GAPS diets. You're welcome.

These muffin bites make a great breakfast, snack or even dessert. Yep, you name it these muffin bites can be it. And why did I call these muffin bites? Well to be honest I couldn't think of a better name. These are made in a muffin pan but they don't rise up to be as big as traditional muffins since they contain a few dense (yet very nutritious and delicious) ingredients that simply refuse to rise. But they taste so good that I still wanted to share the recipe with you. Especially since so many of you can't handle traditional muffins made with eggs. I understand your pain and didn't want you to miss out! I know, I'm pretty nice like that.

So besides making you these delicious muffin bites what else have I been up to since last week? Nothing crazy I must admit. It's been a week since I got back from Mexico and I am already missing the warm weather, beach and lack of work, but I have managed to get myself back into my regular routine of cooking, working out, studying and spending time with friends. I even tried a new surf board workout over the weekend. What is that do you ask? Trust me I had the same question. Basically it's you, a surfboard and some weights and the instructor takes you through various exercises both on and off the surfboard. It definitely tests your ability to balance that's for sure! Has anyone else tried it? What did you think? 

I sure hope you try these, and of course, let me know what you think! And as always I would be thrilled if you followed my social media pages on  Instagram, FacebookPinterest and  Twitter.

Until next time, happy eating everyone! 

Paleo Banana Chocolate Muffin Bites Recipe


2 1/3 cups almond flour (I use this brand
1/3 cup coconut flour (This is the kind I use)
1/4 cup plus 2 TBSP cacao powder (buy here
1 cup banana puree (~2 ripe bananas blended in your food processor or blender)
1/3 cup brewed coffee
1/3 cup melted coconut oil (I recommend this brand
1/4 cup honey
1 gelatin egg** (Using this type of grassfed gelatin)
1 TBSP organic vanilla extract
1 tsp ground cinnamon (this is my favourite)
1/2 tsp baking soda
pinch sea salt

** To make a gelatin egg: combine 1 TBSP grassfed gelatin (Great Lakes red container) with 1 TBSP cold water and stir vigorously until the gelatin dissolves, then add 2 TBSP boiling water and beat well (it should make a frothy type substance)

Optional toppings: shredded coconut or coconut palm sugar


1. Preheat your oven to 350F
2. Add the almond flour, coconut flour and cacao powder to a large mixing bowl
3. Puree the bananas in your blender or food processor until smooth, and transfer to the mixing bowl
4. Add the remaining ingredients to the bowl and mix well with your pastry blender
5. Line a muffin tray with silicone muffin cups
6. Fill each muffin cup until it is just below the top (these muffins don't rise very much so don't worry about them overflowing)
7. If adding the optional toppings do that now by sprinkling a little coconut sugar or shredded coconut onto the top of each muffin (I just used my fingers to do this)
8. Place the tray in the oven and cook for 24-26 minutes, or until a toothpick inserted in the middle comes out clean 
9. Remove from oven, let cool for approximately 15 minutes
10. Serve and enjoy! 

Yield: 12 servings

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August 24, 2015

How To Eat Paleo At An All Inclusive Resort (Paleo, Gluten Free)

If you guys follow my blog, or Instagram, you will know that I just got back from a one week vacation in Mexico. One glorious week. The sun, the beach and total relaxation for seven full days. It was totally what my body and soul needed.

However, before going on this vacation I was pretty nervous about the food situation. The place we stayed, the Bahia Principe in the Riviera Maya, was an all inclusive resort and this was the first time in over five years where I would be giving my food control up for an entire week. Needless to say I was pretty terrified. It's pretty impossible to pack a back-up supply of safe snacks that can last an entire week. Probably not completely impossible, but pretty tricky if you want to pack anything other than food that is. And given my pension for pretty dresses and bikinis there was no way I will filling my suitcase with only food items. I know, priorities right?

So how did it go? Actually pretty good I am pleased to report. There was one slip up where I attempted some gluten free bread two nights in a row. Turns out my body still isn't ready to handle corn flour (and who knows what else was in them). Lesson learned my friends. Lesson learned. And yes I realize that in no way are gluten free buns made with corn flour a paleo friendly food item. They just looked so good, and the restaurants prepared them specially for me, so I didn't want to say no. It get's tiring being "that girl" who can never eat anything. And like many of you, my food intolerance symptoms don't typically show up for 24-48 hours so I realized my mistake a of couple days later. I actually thought I might have gotten away with it initially. Sadly no. Fortunately, I brought lots of activated charcoal with me, just in case something like this happened, and like always, it worked its magic.

However, besides that, the food situation was actually much more paleo friendly then I ever would have imagined. And the hotel was very accommodating to my needs. So to help those of you who may be planning trips to all inclusive resorts I have put together some tips on How To Eat Paleo At An All Inclusive Resort.

1. Get Help

Considering that I only speak un poquito espanol there was no way I was going to be able to explain my food restrictions to the food service staff at the hotel. Not with any success anyways. This is where getting help is crucial. It turns out that most all inclusives will have a concierge that can help you with pretty much anything you need. Since Erik arrived at the resort before me he had already discussed my "special needs" diet with our concierge and she went out of her way to prepare a letter in Spanish to take with me to all the restaurants and buffets. Since I realize that you can't outline all the restrictions of the paleo diet in a letter, mine explained that I cannot eat gluten, dairy products or soy products. This covers my main food issues, and usually beyond those I am alright. I realize this leaves me open to things like refined sugar, legumes and potentially other grains, but for the most part I don't find it that difficult to get around those items. This letter turned out to be invaluable. Whenever I showed up to a buffet, one of the chefs would lead me around the dishes telling me which ones were safe or not. The same went for the restaurants. The service staff were very diligent to let me know which dishes would be safe or not. It was more than helpful. 

2. Keep It Simple

It would be nice to say that I ate a ton of rich food dripping in delicious sauces, but we all know that would be a lie. I find the easiest way to avoid food mistakes is to skip the sauces. Now I am not saying you have to avoid all sauces, for example, things like guacamole and tomato salsa are everywhere in a Mexican resort, and I more than took advantage of these, but in general if a vegetable or meat dish comes with a sauce I usually ask them to leave it off. Often these things contain ingredients that you will want to avoid, like corn starch, refined sugar, alcohol, vegetable oils etc etc. Now if you tolerate these things and don't mind eating them once in a while then by all means go ahead, I just don't do well with them. 

3. Skip the Welcome Drinks

Now I realize that for most people, half the fun of going to a Mexican resort is the unlimited amounts of free alcohol. Unfortunately, most drinks contain all sorts of sugary chemicals that just don't fit into a real food diet. Now I actually don't have a problem with the alcohol (we can debate whether alcohol is really paleo at another time) it's just the ingredients the alcohol is mixed with that you need to be cautious of. Think pop, pre-mixed juices, refined sugar etc etc. Things that my body (and probably yours) just doesn't like. So I am not saying you need to avoid alcohol on your vacation altogether, just be smart about the drinks that you choose. My drink of choice is a dry white wine. But you may like something on the rocks. Or mixed with a pure juice such as fresh orange juice. Whatever works for you. As I always say, there is no one size fits all diet.

4. Don't Even Look at the Dessert Menu

Yes I know this is a sad one. And this one may depend on the resort you are at, but I was pretty limited in my dessert choices. Basically it was fresh fruit, or fresh fruit. Now I actually love fruit so I didn't mind this but just beware that there weren't even any gluten free options at my resort. The one item that they did have which I tried at a couple places was fruit sorbet. Mango, lime and hibiscus. Now, again I know that these are not purely paleo friendly items since they do contain sugar, but I can actually have small amounts and be fine. And they were so good! So if you do have a sweet tooth and don't want to go completely without a real dessert on your vacation I would recommend packing some chocolate or some other little delight in your suitcase. Then you don't have to feel left out.

Alright, so with all those tips in mind, what did I actually eat do you ask? Lots! I will break down my typical meals from the week to give you some inspiration.


One word: bacon. Lots of bacon. I actually had bacon everyday that I was away. Now I would not recommend this as a long term breakfast plan, but for one week I was more than happy to have my daily bacon fix. There was also usually one other meat dish that I could eat, either chicken or beef fajita filling (just grilled meat and peppers). I also always had some fresh fruit, cooked plain vegetables of some kind, and on some days baked potatoes. For some fat they always had olives, olive oil and guacamole. Oh and coffee. Of course coffee. There was also a juice bar with freshly made juices including some delicious combinations like grapefruit, orange and cucumber or apple, carrot, celery and mint. Everyday there were new options and everyday I tried a new combination. And while I don't eat eggs, there was also usually hard boiled eggs, and a whole omelet station where you could get an omelette made for you. Needless to say I did not go hungry at breakfast.


Lunch was actually a very easy meal. At every buffet they always had a whole section of meat and seafood that were simply grilled in olive oil. No other sauces or ingredients. I had a selection of calamari, mahi mahi, salmon, tuna, chicken, steak, lamb or pork depending on the day. For vegetables there was always at least one cooked vegetable dish with no sauce, including broccoli, carrots, mixed vegetables, potatoes and peppers. There was also an entire salad bar with a ton of raw vegetables to choose from. And for sauces again there was guacamole, salsa, olive oil (including many flavoured ones) and balsamic vinegar. And I always ended my meal with fresh fruit, or a fruit sorbet. 


At our resort we had a choice of either making reservations at a restaurant for dinner, or going to the buffet. For most nights we went to one of the restaurants, but on the nights we went to the buffet, the options were very similar to my choices at lunch so again I had many choices. The restaurants were a little more limited but there was not one place that I couldn't eat. For a starter I usually had a salad of some kind, or a fish tartar dish. Most of the soup dishes I could not eat as they involved dairy of some sort so I simply skipped that course. Then for my main dish I had steak at most places as that was usually the easiest to modify, but I also ate duck one night and lamb another. Again I simply asked for no sauce, and a side of cooked vegetables. Simple but still tasty! And again for dessert it was either fresh fruit or a fruit sorbet. 

Alright friends, there you have it, my tips for eating paleo at an all inclusive resort. I hope you found this helpful! I should just say that by the strictest paleo definitions, I am sure the food at resorts does not comply as I doubt the meat is pasture raised, the vegetables grown organic, the salt used is real sea salt etc. However, I know that many people (including myself) follow a more flexible paleo lifestyle, and if that means I get to go on a Mexican vacation I am more than willing to give up some of the strict paleo rules for seven days. But that's just me. Again, you know what your body needs so always listen to it first.

Until next time, happy eating!

And as always I would be thrilled if you followed my social media pages on  Instagram, FacebookPinterest and  Twitter.

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August 17, 2015

Mint Smoothie Breakfast Bowls (Paleo, SCD, Vegan, Whole 30, No Added Sweetener)

Hi friends. Another week, another recipe for you! 

After last weeks Mint Recipe Wrap-up I realized my blog was seriously lacking some mint flavoured recipes. So I decided it was time to remedy that. Immediately. To be honest I don't know how I let this happen since I love mint flavoured food so much. Oh well, nothing a few new recipes can't remedy right? Right. 

So it's been a good couple of weeks for me I must say. In the last week I have gotten to see both Monsters and Men and Mumford and Sons. Yep two of my favourite bands within 7 days of each other. Amazing! I brought my sister with me to Mumford and Sons for her birthday. Aren't I a good sister? It's so nice to have a life again! None of this studying 24/7 like I was doing last year. Never again if I can help it. And now I am on vacation. In Mexico to be exact. Its sun and beach and sand all day for me right now. I am at an all inclusive resort so the food situation is a little interesting. I am thinking about do a post on surviving an all inclusive while on the paleo diet. Would any of you be interested in that? Please let me know if you are. It actually hasn't been as bad as I imagined it was going to be. Thank goodness! There is nothing worse than getting sick on vacation. Been there, done that...

But let's talk about these Mint Breakfast Bowls for a minute shall we? They are a little bit sweet, very minty and extremely delicious! If you like mint flavoured food you are going to like these. I find this recipe really refreshing. I have actually made them three times in the last couple weeks. That's how much I like them. And they are super easy to make. Throw the ingredients in a blender, place in the fridge overnight and enjoy in the morning. Simple as that! They are slightly sweet because of the bananas in them, but not overwhelmingly so. You actually can't taste banana at all. Only minty deliciousness. Plus they contain one of my favourite superfoods, grassfed gelatin. If you haven't yet discovered the amazing power of this ingredient you can read all about it in this post.  

These also contain an ingredient that is relatively new to me. Spirulina. This is what gives these their amazing green color. And what is spirulina do you ask? 

Spirulina is a natural algae (cyanbacteria) powder that is very high in protein and a good source of antioxidants, B vitamins and other nutrients. It is mostly made up of protein and essential amino acids, and is naturally high in iron. It is also praised for its high vitamin B12 content. There are many health benefits associated with consuming spirulina including improved teeth mineralization, improvement in allergies, increased fat burning during exercise and so much more! I am actually planning on doing a post dedicated to this little superfood so stay tuned for more information. 

In the mean time I will let you get to the recipe! And as always I would be thrilled if you followed my social media pages on  Instagram, FacebookPinterest and  Twitter.

Mint Smoothie Breakfast Bowls Recipe


2 ripe bananas 
1/2 cup full fat coconut milk (I use this brand
2 TBSP melted coconut oil (this is my favourite kind
2 cups packed fresh spinach
1/3 cup packed fresh mint leaves
1 tsp peppermint extract (I used this one) (omit for Whole 30)
2 tsp spirulina powder (buy here) (omit for SCD) 

3 TBSP Great Lakes Collagen Hydrolysate grassfed gelatin (the green container) - buy here (Omit for vegan) 


1. Place all the ingredients, except the gelatin, into your high speed blender and blend until smooth
2. Stir in the gelatin until dissolved (omit this step for vegan)
3. Transfer to a bowl and place in the fridge
4. Refrigerate overnight
5. Serve and enjoy!

Optional topping ideas: carob or chocolate chips, fresh fruit, shredded coconut, chopped nuts

Yields: 2-3 servings

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August 10, 2015

Paleo Mint Recipe Wrap-up

Happy Monday everyone! How was your weekend? Mine was great!

On Saturday it was one of my best friend's bachelorette party and we went to a local cooking store and took a group cooking class, complete with unlimited wine, 80's music and a five course meal which we prepared entirely ourselves. It was amazing! And I got to see some friends that I hadn't seen in a very long time. That is my kind of bachelorette party. None of the typical bar-starring, game playing drunken shenanigans that are usually involved. Not that that can't be fun once in a while, but my old lady tendencies much prefer the more intimate type of event that we had. Plus the food was amazing!

Otherwise I managed to fit in a spin class, a little homework and some quality time in the sun. Since I leave for Mexico in 4 days (eek!) I am working hard on getting a good base tan so I am fully prepared for the sunshine. I know, priorities. I wouldn't want to ruin my vacation with a bad sun burn. Not if I can help it anyways.

Alright, enough about me and my weekend, let's get to the good stuff... like the recipes that you came here for!

Mint is officially the theme of the day. Does that make you happy? I sure hope so because I have collected an amazing bunch of paleo mint recipes for you. 45 of them to be exact. Yep I am pretty confident you will find at least one thing in here you will like. Actually I guarantee it.

I for one love mint flavoured food. Mint chocolate, mint tea, mint sauce... you name it, I love it. But I realized the other day that I don't have that many mint recipes of my own on the blog. Oops! That will need to be remedied soon. I have already started working on some delicious mint themed recipes for you. But in the mean time, I polled my paleo blogger friends for their best mint themed recipes and this collection is the end result. In this collection you will find desserts, drinks, main dishes, side dishes, sauces and dips. In other words, something for everyone!

So let's not waste any more time with my boring chatter. I will let you get to the recipes. I would love to know if you try any of these, and what you think!

And as always I would be thrilled if you followed my social media pages on  Instagram, FacebookPinterest and  Twitter.

Until next time, happy eating! 


Paleo Chocolate Mint Tarts from A Girl Worth Saving

Paleo Peppermint Matcha Bark from Greens of the Stone Age

Paleo Peppermint Bark from A Girl Worth Saving

Paleo Chocolate Mint Pudding from Beauty and the Foodie

Keto Mint Chip Pudding from A Girl Worth Saving

Peppermint Chocolate Macaroons from Against All Grain

Sugar Free Matcha Mint Chocolate Chip Ice Cream from Greens of the Stone Age

Mint Chocolate Popsicles from Plaid and Paleo

Paleo Autoimmune Mint Chip Ice Cream from A Girl Worth Saving

Vegan Mint Ice Cream from How We Flourish

Peppermint Chocolate Sticks from Living Healthy with Chocolate

Dark Chocolate Peppermint Whoopee Pies from A Girl Worth Saving

Chocolate Mint Strawberries from Paleo Gone Sassy


Peppermint White Hot Chocolate from Delicious Obsessions

Watermelon Mojito from Health Starts in the Kitchen

Thin Mint Breakfast Smoothie from Nummy for my Tummy 

Mint Chocolate Frappe from Plaid and Paleo

Rosemary Mint Soda from Slim Palate

Peppermint White Hot Chocolate from A Girl Worth Saving

Watermelon Mint Lemonade from Against All Grain

Peppermint Mocha Latte from Nummy for my Tummy

Lavenade Mojito from Anya's Eats

Strawberry Mango Mint Tea from Virginia is for Hunter Gatherers

Strawberry Mint Limeade Spritzer from Slim Palate

Peppermint Mocha from A Girl Worth Saving

Sunrise Fuel from Paleo Gone Sassy

Simple Mint Tea from Paleo Magazine

Main and Side Dishes

Roasted Root Vegetables with Mint Maple Vinaigrette from Pure and Simple Nourishment

Greek Olive Pie from Grok Grub

Jalapeno Pesto Minty Rack of Lamb from Cavegirl Cuisine

Ground Lamb with Pine Nuts and Mint from Against All Grain

Mint and Lemon Grilled Lamb Chops from Gutsy by Nature

Pan Seared Lamb Loin Chops with Arugula Mint Pesto from PaleoOMG

Watermelon Mint Salad from Virginia is for Hunter Gatherers

Sweet Potato Skillet from Paleo Gone Sassy

Refreshing Mint Cucumber Melon Soup from Paleo Magazine

Sauces and Dips

Mint Guacamole from Nummy for my Tummy

Mint Maple Vinaigrette from Pure and Simple Nourishment

Paleo Mint Tahini Dressing from Raindrops Wellness

Creamy Stinging Nettles Dip with Roasted Garlic and Mint from And Here We Are

Persian Cucumber Mint Yogurt from Virginia is for Hunter Gatherers 

Homemade Mint Extract from Health Starts in the Kitchen

Peppermint Syrup from A Girl Worth Saving

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August 03, 2015

Paleo Banana Coconut Blueberry Muffins (AIP, Gluten Free, Nut Free)

Hi friends! It is officially blueberry season which makes me one happy girl. And in honour of the blueberries that are overflowing the farmers markets and grocery stores right now I came up with a Banana Coconut Blueberry Muffin recipe for you. I hope you're excited!
But before we get to that there are a few things on my mind this week that I need to get off my chest.

I am sure by now you have heard the story about Cecil the lion. And if you are for some reason living under a rock and haven't heard you can read about it here. This totally breaks my heart. It has been a while since a news piece has had such an emotional impact on me. As far as I'm concerned there is absolutely no justification for what Dr. Palmer did. His actions are inexcusable. This was a deliberately planned act to kill an endangered, and beloved, animal. There is no other way to look at it. I cannot even begin to understand how he thought this was okay to do. In my mind it is no different than killing a human being. Yes I know that may sound harsh but I know there are many of you out there who agree with me. And there will also be many others that don't. That's okay. We are allowed to disagree. I personally hope that Dr. Palmer is found and punished to the highest degree. I would really like to see him jailed for his crimes, but I suspect he will only be asked to pay a little fine and will then be able to carry on with life. On to planning his next animal kill (because we all know he will do it again if he isn't stopped). What's really sad is I am sure killings like this are happening all the time without us even knowing. This one just happened to make the news because of how famous Cecil was. It's beyond horrifying. I feel sick just thinking about it. Has anyone else been as affected by this story as I have?

Alright moving on to happier things... Like vacations! Because who doesn't love vacation? I am so excited to be heading to Mexico in a couple weeks. One whole week of sand, sun, relaxation and freedom from work. Sounds like heaven to me. My countdown is officially on. It's been almost two years since I have been to the beach. Horrible right? Now I have to admit that I am a little nervous about the food situation in Mexico. We are heading to an all-inclusive and this will be the first time in five years that I have travelled to a place where I don't have my own kitchen. Leaving my food preparation up to someone else definitely scares me, but my bowel symptoms have been under good control for a while now and it will likely be good for me to have a break from the kitchen. Hopefully anyways! I will be loading my suitcase with probiotics and activated charcoal just in case. And will likely pack a few cans of tuna, sardines and Epic bars in case I can't find any safe options at a certain meal. Because let's be honest, I never feel comfortable travelling without food. Lots of food. If you're curious, you can read my Tips for Travelling Post that discusses what I typically bring with me when I do travel.

Now on to the reason you are really here. These muffins! Let's talk about them for a moment. They are completely nut free, have very little added sweetener and are appropriate for the SCD, GAPS, paleo and grain free diets. And most importantly, they are delicious! I was able to limit the added sweetener in them because they have bananas, coconut butter and blueberries, which give them an amazing flavour and some natural sweetness. Just trust me. These are not only great for breakfast but make a great snack or dessert.

I will leave it there for today folks. As always I would be thrilled if you followed my social media pages on  Instagram, FacebookPinterest and  Twitter.

You can also sign up for the blog's newsletter here:

Until next time, happy eating! 

Paleo Banana Coconut Blueberry Muffins Recipe


1/2 cup + 2 TBSP organic coconut flour (This is the brand I recommend)
1/4 cup tapioca flour (buy here
2 ripe bananas, pureed (equal to 1 cup pureed)
1/4 cup melted coconut oil (This kind is my favourite)
1/4 cup melted coconut butter or manna or concentrate (buy here
1/4 cup local honey
2 eggs (preferably from cage free chickens) 
1 tsp organic vanilla extract (I use this one) (Omit for AIP)
1 tsp gluten free baking soda (find here
1 tsp ground organic cinnamon (this is my favourite brand
pinch sea salt 
1 cup fresh blueberries


1. Preheat your oven to 350F
2. Puree the bananas in your food processor and transfer the puree to a large mixing bowl
3. Add the remaining ingredients (except the blueberries) to the bowl and mix well with a spoon or pastry blender
4. Gently stir in the blueberries
5. Line a muffin tray with your silicone muffin cups
6. Fill each muffin cup with the batter
7. Transfer your muffin tray to the oven and bake for 24-27 minutes (mine took 25), or until a toothpick inserted into a muffin comes out clean 
8. Remove from oven, let cool for 20-30 minutes
9. Serve and enjoy!

Yield: 12 muffins

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