Coconut Sandwich Muffins


If you’ve ever tried or thought you would like to try a grain free diet or GAPS with your school aged child, you might be at a loss for what to send for lunch.

I’ve been working on these for awhile since finding it quite a challenge to send grain free lunches in a hurry that the kids will love and that feel and taste like a “normal“ lunch.These muffin sandwiches are my solution and they are totally kid approved!

Fill them with a tuna or chicken salad, almond butter and honey or any other sandwich combo that goes over well in your home. Even if your family is not grain free these are a great way to add some variety to school lunches!

Coconut Sandwich Muffins 
(makes 12 med muffins)

6 eggs
1/4 cup butter
1/2 cup yogurt
1/2 tsp unrefined sea salt
1/2 cup coconut flour
1/2 tsp baking soda

Blend in a blender until smooth. Pour or scoop batter into generously  greased muffin trays.

Bake at 400 F for 20 min. Let cool before serving.

Leftover Latkes (grain free & potato free)


I don’t like leftovers unless they are transformed into something totally different! Here is a great way to transform a hearty stew or legume based soup! Kid tested and approved!

Leftover Latkes

(makes 16 medium sized latkes)

What you will need:
1 1/2 cups leftovers (hearty soup or stew)
5-6 eggs
1 cup almond flour
splash of Tamari (wheat free ) or just salt it to taste

How to do it:
Step 1: Blend all ingredients in a blender (start with 5 eggs and only add the 6th if the batter is too thick to be pourable|)! You will have to ad lib here a bit because each recipe will be different depending on the leftovers that you start with.

Step 2: Put ample butter in a frying pan and heat to med heat (after the first latke or so, you’ll want to turn it down a notch).

Step 3: Pour batter in centre of the pan, wait for it to bubble up and then flip.

Step 4: Put a new pat of butter in the pan between each latke.

Serve warm with yogurt or sour cream and cultured veggies on the side!








Extend this recipe yet again by topping with pizza fixing’s for a delicious grain free personal size pizza (the following photo is these same Leftover Latkes 5 days later delicious as ever)!








Marzipan Cookies

Marzipan Cookies

(Makes 35)

If you are on a grain free diet you might be feeling a tad bit deprived throughout the holiday season. This egg free, grain free marzipan is sure to please (the kids love it)! These are a moist, chewy and nutritious alternative!

What you will need:
1 cup butter
half a cup of honey
2 cups almond meal flour
half cup coconut flour
1 tsp almond extract

Preheat oven to 350 degrees.

How to do it:
Step 1: Melt the butter and honey together on the stove on medium to medium low.
Step 2:  Stir in the extract of your choice.
Step 3:  Mix in the almond flour with a fork until mixed to a smooth consistency.
Step 4: Stir in a half a cup of coconut flour. If it seems too moist, let stand for about 10 min or so until more liquid is absorbed by the coconut flour.
Step 5: Line a cookie sheet with parchment paper to prevent sticking or grease really well.
Step 6: Roll batter into small balls and place on cookie sheet.
Step 7: Press cookies down with a fork.
Step 8: Bake at 350 degrees for approximately 15 minutes (more or less depending on your oven and how big your cookies are).
Step 9: Let cookies cool on a cooling rack for at least 10 minutes (try to lift them any earlier and they will crumble, but once cooled down they stick together just fine).

Enjoy and tell me how you like them!

Kale and Navy Bean Soup (mmmm)

Here on the Canadian Prairies, it’s pretty darn frigid by most standards. Every winter, in order to keep from being perpetually cold, I have to sip or hold something hot in almost every waking hour.

I’ll tell you, this situation has vastly improved since I started including a good deal more health fats and probiotic foods, but winter still doesn’t make the cut as my favourite season.

In the months where snow swirls outside my kitchen window, soups make a frequent appearance on my menu plan. You can stop over on almost any given day to find a huge pot burbling happily on the stove.

I like to take make my meals as nutrient dense as possible so I often layer kale or spinach at the bottom of the bowl before ladling in a piping hot soup (like this Kale and Navy Bean delight that I fell in love with last winter). I love it rewarmed for breakfast.

*Did you know that Navy beans are so-named because of their status as a staple for the US Navy?

Here’s the recipe:

Kale and Navy Bean Soup

  • 1 cup of navy beans (soaked overnight)
  • 6 cups of chicken or vegetable stock.
  • 2 tsp olive oil
  • 1 cup chopped onion or leek
  • 1 large celery stalk with some leaves
  • 1 large carrot, grated
  • 1 small bunch kale (or collards)- thick stems removed and chopped
  • 2 tsp thyme
  • 1 Tbs tamari or Nama Shoyu
  • 1-2 tsp sea salt
  • pepper to taste

1. Drain and rinse navy beans. Place in a medium sized pot with 6 cups water. Bring to boil, lower heat and simmer until tender, about 1.5 hours.

2. In a large soup pot, heat oil over medium heat and gently fry onion or leek, celery and carrot, until vegetables soften. Add kale and fry a few minutes. *I just put the kale in last minute.

3. Add cooked beans to vegetable mixture along with cooking water, thyme, veg. broth, tamari, salt and pepper.

4. Simmer 15 minutes or so until kale is soft, taste and adjust seasoning.

Dino or Lacinato kale.

*I set aside some of the kale as well as spinach and poured the soup over top of these greens to maintain some of the benefit and integrity of the live enzymes in these greens.

My mom – who owns a restaurant and can be pretty discerning – was in town visiting and loved it as well. In fact, she immediately wanted to to order the cookbook it was adapted from – Enlightened Eating – by Caroline Marie Dupont.