Navigate / search

Paleo Friendly Apple Cinnamon Muffins

apple cinnamon muffins

Warning: You may want to double the recipe! They really are that good!


1 Cup Almond Flour
3 Tbsp Coconut Flour
1 Tbsp Cinnamon
1/2 tsp Baking Soda
Pinch of Salt
3 whisked Eggs
1/4 Cup melted Coconut Oil
2 Tbsp Raw Honey
1 cored and diced Apple


Prepare muffin tin by inserting nine silicone liners.
Preheat oven to 350 degrees Fahrenheit (180 degrees Celsius)
In a large bowl, mix together the dry ingredients: almond flour, coconut flour, cinnamon, baking soda and the salt.
Add the wet ingredients: eggs, coconut oil, raw honey and the cored and diced apples. Combine thoroughly.
Place mixture in muffin liners filling 2/3 to the top.
Bake for 25-30 minutes with a nice golden brown top.
Serves: 9 muffins

    Lavish Peach-Mango Protein Shake Recipe


    The ingredients/directions you will need for this delightful shake are the following:

    The Goods (ingredients):
    1 cup of ice cubes or ½ cup of cold coconut milk
    2 tbsp.  hemp protein powder
    1 ripe peach, peeled and cubed
    1 ripe mango, peeled and cubed
    ½ green apple, peeled and cubed
    A squeeze of citrus (lemon preferred)
    ½ tsp. of honey (optional)

    The Way (instructions):
    1.Peel and cube all fruits stated above.

    2.Put the water or milk into your blender; add protein and ½ of your cubed fruit. Blend for about a minute and scrape down the sides, if needed.

    3.Continue by putting in the rest of the fruit including the squeeze of citrus. Blend until smooth for 3 to 5 minutes. If it is too thick, add small quantities of water or milk until the mixture is pourable.

    4.Taste smoothie and if some sweetness is needed, add honey, but don’t go overboard. Less is more.  Once it is to your liking, pour it in a tall glass.

    5.For leftovers, pour the remaining smoothie into a glass container with a lid. Store it in the freezer and use it within a week.


      Zucchini Pancakes

      Zucchini Pancakes


      2 C zucchini, roughly 2 medium zucchinis, shredded

      3 eggs

      1 T coconut flour

      1/2 tsp sea salt

      1/4 tsp freshly ground black pepper

      Coconut oil


      Preheat cast iron skillet over medium-low heat.

      Roughly chop zucchini in a food processor, dry with a paper towel and set aside.

      Beat eggs in a large bowl.

      Add coconut flour into eggs by shifting the flour into the bowl to prevent lumps. Beat together.

      Add salt and pepper to zucchini, mix well and add to the egg mixture.

      Add coconut oil to preheated skillet. Be certain to coat the entire pan.

      Spoon the mixture into the pan into 5” or 2” sized pancakes and cook until each side is lightly golden brown.

      Serve warm topped with additional spices and fresh herbs as desired such as parsley, oregano, etc.

      Serves 5 – 5” pancakes or 10-2” pancakes

        Tapioca Crepes

        Tapioca Crepes


        1 cup coconut milk

        1 egg

        1 C tapioca flour or tapioca starch

        Pinch of salt

        Preferred toppings such as apple butter, sauteed vegetables, pear sauce, bacon, etc.


        Preheat a nonstick pan or skillet over medium heat.

        Combine the ingredients of coconut milk and egg in a medium bowl. Sift in the tapioca flour and salt to prevent lumps in the batter and mix well. The sifting is an important part of the process.

        Once pan or skillet is ready, pour roughly 1/3 C of mixture onto the surface and spread batter in all directions to cover the surface.

        Cook roughly 2-3 minutes on each side or until lightly browned. Note that the first crepe is never as good as the remaining crepes.

        Place preferred ingredients on top, wrap or fold the crepe and serve warm.

        Serves 2

          Tuna Salad (with chilli)

          Tuna Salad (with chilli)


          2 lemons, juice only

          Drizzle of olive oil

          2 cans tuna, your choice of oil-packed or water-packed cans

          1 C olives, green or black, chopped

          2 green onions, chopped

          1 hot pepper, seeds removed if you do not like the extra heat, finely chopped

          1/2 tsp red chili flakes

          1 head butter lettuce or mixed greens

          1 avocado, sliced


          Combine the lemon juice, oil, tuna, olives, onions and chili flakes. Mix well. Serve the spicy tuna salad on a crisp lettuce leaf or a bed of mixed greens and top with avocado slices.

          This salad can be stored in the fridge for a day or two to maximize the flavors or served immediately. Do not add the avocado slices until serving as they will brown if left open to the air for too long.

            Fruit Gazpacho

            Fruit Gazpacho


            5 peeled kiwis

            1 tsp lime juice

            10 oz. thawed frozen raspberries

            2 tablespoons honey

            12 oz unsweetened lemon-lime sparkling water

            1 C roughly chopped cantaloupe

            4 kiwi slices, for garnish

            Combine the kiwi and lime juice in a food processor and puree. Set aside.

            Place raspberries and honey into a clean food processor and puree. Strain through a fine mesh sieve to discard seeds. Add in sparkling water, mix and set aside.

            Add the cantaloupe in the clean food processor and puree. Set aside.

            To layer gazpacho, gently spoon equal amounts of kiwi puree into each of four bowls or glasses. Repeat with raspberry puree and cantaloupe puree. Top with fruit slices.

            Serves 4

              Chipotle Salmon with Lime



              1 lb salmon

              1-2 T olive oil

              2 limes, halved

              1 tsp chipotle powder

              1 tsp salt

              ½ tsp pepper

              Preheat oven to 500°

              Cut the salmon into 4 equal-sized filets

              Pat each piece of salmon dry to remove as much moisture as possible and place on a metal baking pan such as a cookie sheet

              Rub each fillet with olive oil and sprinkle with salt and pepper

              Add juice from one-half lime onto each fillet

              Season fillets with salt and chipotle and top each fillet with half of a lime

              Reduce temperature to 275°

              Cook salmon for 8-12 minutes or to your preferred fish temperature.

                Strip Steak with Chimichurri

                Strip Steak with Chimichurri


                2 C cilantro leaves and sprigs, finely chopped

                2 C parsley leaves and sprigs, finely chopped

                2 tsp minced garlic

                1 tsp red pepper chili flakes

                3 T fresh lime juice

                1 T red-wine vinegar

                3 T dry red wine

                1/2 C extra-virgin olive oil, plus more for brushing

                Salt and freshly ground black pepper

                2 lbs skirt steak


                Prepare a grill or grill pan over high heat.

                In a food processor, combine the cilantro, parsley, garlic, lime juice, red wine, olive oil, and a pinch of salt and pepper. Pulse until the mixture is a coarse puree. Taste, adjust seasoning and pulse again.

                Rub the steaks with salt, pepper and olive oil. Grill steak roughly 2 to 4 minutes on each side, depending upon thickness, or until it is medium rare. The center of steaks should read 125°F on a meat thermometer. Remove the steak to a plate and to rest for at minimum of 5 minutes.

                Slice steak across the grain at a 45 degree angle. Spoon a partial amount of the chimichurri over the steak on a serving plate. Serve the remaining sauce alongside the dish.

                Serves 4

                  Eggplant Chips

                  Eggplant Chips


                  1 large, ripe eggplant

                  2 cups cheese

                  2 eggs


                  Preheat oven to 450 degrees and grease a cookie sheet.

                  Remove the ends from the eggplant and shred in a food processor. Mix eggplant with the egg and cheese. Lump mixture onto the prepared cookie sheet and smooth out to make 8″ circles, roughly 6.

                  Bake for 12 minutes. Loosen and flip the discs. Bake for another 5 minutes. Once cooked thoroughly, remove from the oven and cut the discs into triangles with a pizza cutter. Let cool on a rack for 6-8 hours. This is an important part of the process to ensure the chips become crisp.

                  Once dried, sprinkle with seasoning such as popcorn seasoning, Old Bay, garlic salt or any other seasoning of your choice. Eat immediately as a healthy and light snack or store the eggplant chips for up to one week in an airtight container or resealable

                    All-Natural Pear Sauce

                    Natural Pear Sauce


                    3 1/2 lbs pears

                    1/4 C water

                    1/2 lemon, juiced

                    1 tsp cinnamon

                    1/2 tsp cardamom

                    1/8 tsp nutmeg


                    Peel, core and coarsely chop the pears and add to a large saucepan.

                    Combine the pears, water, lemon juice, cinnamon, cardamom and nutmeg. Bring to a boil over medium-high heat. Reduce heat. Boil gently, occasionally stirring, for 20 minutes.

                    Transfer mixture to a food processor or blender fitted with a metal blade and puree just until a uniform texture is achieved. Work in batches if necessary. Be careful not to liquefy the puree or you will lose the applesauce-like quality of the pear sauce.

                    Store in an airtight container in the refrigerator for up to 4 days. You might also freeze the puree in smaller quantities, such as in one cup containers, and store for several months.

                    Serves 4-6