Coconut Bean Nut Butter Fudge

This healthy homemade fudge packs a powerful protein punch not only because of the peanut butter, but also because of the beans! Along with the nourishing and grounding nutrition of coconut oil, these are not only nutrient dense, but a delicious treat you can feel great about serving up as a lovely afternoon or after dinner snack!

Coconut Bean Nut Butter Fudge 

What you will need:
3/4 cup of dried navy beans
1 cup peanut/almond butter
4-6 Tbsp honey
1 Tbsp vanilla extract
1 cup coconut oil
warmed to a liquid on the stove.
alteration: use butter instead of coconut oil or a combination of the two

How to do it: 
1) Soak beans overnight in plenty of water plus a splash of apple cider vinegar, then the discard water and cook in a crock pot with fresh water on low for 8 hours.
2) Rinse cooked beans and process with remaining ingredients.
3) Spread into a pie plate or other suitable dish (a la your desire) and then refrigerate until firm.
4) Cut into small pieces and serve immediately or layer into a food storage container with parchment or wax paper in between the layers.

Almond Flour Birthday Cake

This recipe is inspired and adapted from my new favourite cookbook: Grain Free Gourmet (if you are grain free, run, don’t walk to get this cookbook)!

I was trying to make their lemon cake but totally didn’t read the instructions! I thought the lemon custard part was the icing, but it was supposed to be part of the batter!

This time the mistake was a blessing really, because this basic cake recipe works well with pretty much any kind of icing on top- we’ve done chocolate too! It is easy and no one will know it isn’t wheat, especially if you use a less granular almond flour.

Almond Flour Birthday Cake

What you will need:
1/2 cup butter
1/2 cup honey (add a 1/4 cup if you are going to serve them as cupcakes)
1/2 tsp unrefined salt
1/2 tsp baking soda
4 cups almond flour (I use Bob’s Red Mill)
1/2 cup yogurt
1/2 cup water
3 whole eggs
1 Tbsp vanilla extract
1/2 tsp almond extract (optional)

How to do it:
1) Mix almond flour, water and yogurt in a glass or stainless steel bowl.
2) Cover with a cloth and let stand 4hrs (optional).
3) Melt butter and honey (if solid) on the stovetop.
4) Blend all remaining ingredients into the batter with a fork or electric mixer.
5) Generously coat a muffin tray with butter or coconut oil.
6) Bake at 325 degrees for 40 min.

Variations: Add citrus juice 1/4 cup, plus the rind (as shown in the photo!)


Juice Jello


Read the label on that box of Jello and you’ll discover that along with gelatin, it includes: white sugar (or artificial sweetener), artificial colour and artificial flavouring.

Sounds like the perfect recipe for bouncing off the walls, doesn’t it?

No mother wants that, yet most children love jello! What to do?

Want to discover the perfect alternative to conventional Jello?

I love this simple homemade juice jello recipe.

Not only does it make a great snack, but it can help the kids transition off of the juice habit. 

Gelatin is not only a protein rich, nourishing and easy to digest food, but it also helps to mitigate the impact of the concentrated sugars in juice-by slowing down their absorption and thus preventing your child from suffering the emotional roller coaster ride of sugar highs and lows.

Juice Jello 


2 Tbsp Gelatin (from animals raised on pasture)  ie: Great Lakes
2 cups juice (Ceres Mango in the photo)


Step 1 Mix the gelatin into 1/2 cup of the fruit juice in a medium sized saucepan on low heat. Stir or whisk until dissolved completely.

Step 2: Mix with remaining juice and pour into dish or gelatin mould (I found mine at a second hand store).

Step 3 Cover with lid (or plastic wrap) and refrigerate overnight or until set.

Step 4 Serve with a generous dallop of whipping cream or slightly sweetened crème Fraiche on top for added nutrition and that grounding quality that keeps the kids calm.


Crunchy mama iced capp makeover

If you’ve ever been addicted to frappuccinos, iced capuccinos or any otherwise blended drink (and you’re a crunchy mama), you probably have some idea:

1. That the ingredients aren’t exactly top notch. (Conventional milk/soy milk, sugar(s) and powdered flavours? Ummm, I think I’ll pass.)

2. How insanely expensive they are. I used to tell my husband that frapps were the ‘new smoking’. They cost almost as much (in one blog post, a woman calculated she could spend more than $400/year buying 2 blended coffee drinks per week). They are also addictive (see my disclosure) and can take a round out of your health…

3. That there’s a way to give them a probiotic ‘makeover’.

In fact, I’ll bet there’s almost NO crap food that you still have a hankerin’ for every once in a while that you have to live without. With a little bit of creativity and kitchen alchemy magic, you can upgrade the quality of almost anything….

Some are simpler than others. Like this Iced Capp. Summer Bomb. Thus named, because we were all blown away when we tried it….

Iced Capp summer bomb

  • 1 c yogurt (homemade or organic, full fat, unhomogenized brand such as Saugeen or Jerseyland)
  • 2 organic bananas
  • 1-2 tbsp maple syrup
  • 2 tbsp *Dandy Blend
  • 1 tray of ice cubes (approx)
  • Few capsules of probiotics (optional)

Add ingredients in the order listed into Vitamix or other high powered blender. If you don’t have a Vitamix, try putting the ice in a bag or tea towel and crushing it with a meat pounder/rolling pin or whatnot to break up the large chunks before blending.

Blend until smooth. See? Easy peasy.

*Dandy Blend is a coffee-type substitute made from roasted dandelion root (which has tremendous health benefits). It is made from some grains in addition to the dandelion root so you may want to avoid it if you follow a grain-free diet but apparently it is GLUTEN FREE (I just noticed this on the Dandy Blend FAQ page).

Disclosure: In my late 20s, I spent a small fortune on Starbucks blended drinks. That was before I was a holistic mama. True story.

GAPS Pancakes (grain free, dairy free)

Can you imagine it? Pancakes-w/o flour?

I remember the first time I heard of GAPS pancakes- it was hard for me to conceptualize that one could even make pancakes without flour!

At the time I watched a youtube of a lady making the tiny toonie size pancakes and the whole idea seemed time consuming and delicate -so I never bothered.

This year though, as our family speeds through the intro stages for a digestive reset, I decided to give them a try. As you can see from the photo, they are a wee bit overcooked (I was busily flipping pancakes and whipping up answers in our Cultured Kitchen forum at the same time)!

The recipe is adapted from Internal Bliss- my version includes baked squash for more depth and nutrition. These are totally delicious and BTW- you can’t taste the squash! These are kid tested and approved (and my kids are totally squash phobic)!

GAPS Pancakes
(adapted from Internal Bliss Cookbook)
makes 10-15 med pancakes

What you will need:
1 very ripe and large banana
2 heaping tablespoons of peanut butter (seed or other nut butters would work well too)
3 whole eggs
the end of a squash cooked (see photo below)
pinch or two of unrefined sea salt
ghee (clarified butter)

How to do it:
1) Puree all ingredients in a food processor.
2) Add more nut butter if you guess that the batter is too thin (but as you can see from the consistency in the photo, the batter is quite runny and mine still flipped fine on a stainless steel pan)!
3) Turn your element onto medium heat and add generous amounts of ghee (let the ghee heat up before pouring the batter to avoid having it stick to the pan).
4) Let the top of the pancake bubble evenly before flipping.
5) Serve with a pat of ghee on top and drizzled honey.

If you are interested in learning more about our upcoming ‘getting started with GAPS’ e-course, get on the wait list!