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Chocolate Cupcakes

No added sugar. Gluten free

HIGH ALTITUDE recipe - over 7000 ft

1 cup unsweetened applesauce
1/2 cup full-fat coconut milk (not the watered down stuff in the carton)
1/2 cup coconut oil - melted
1 tsp pure vanilla extract (no added sugar)
1 tsp liquid stevia
3 eggs
1/2 cup coconut flour
1/2 cup cocoa powder
1/2 tsp baking soda
1/2 tsp baking powder
1/2 tsp salt

Mix applesauce, coconut milk, melted coconut oil, vanilla, and stevia. Gently mix in eggs. Do not over beat eggs. Blend in dry ingredients.

Fill lined muffin tins with batter (nearly full - it doesn’t rise a lot). Bake on 375 degrees F for 35 minutes or until a toothpick comes out clean.

Makes a dozen cupcakes.

Texture will be a little different from a regular cake…but it’s yummy and healthy!

Low altitudes: reduce temperature to 350 and increase baking powder to 1 tsp.


Chocolate Banana Muffins

No added sugar. Gluten-free. :)

Recipe is for HIGH ALTITUDE - over 7000 ft.

3 ripe bananas - mashed
3 eggs
3 tbsp coconut flour
1/3 cup cocoa powder
1/4 tsp baking soda
1/4 tsp salt
1/4 cup coconut oil - melted
1 tsp liquid Stevia
2 tsp vanilla (be sure to get the true liquid vanilla with no sugar added)

Mix all ingredients together (save eggs for the end). Do not over beat the eggs. Fill lined muffin pans with batter. Bake for 20-25 minutes at 375 F.

They do have a different texture than a normal muffin, but they taste great! :)


(low altitude, decrease temp to 350 and bake for 15-20 minutes) 

Dairy-Free, Sugar-Free Chocolate Mousse

This is SO GOOD. You can also freeze it and enjoy like ice cream. I usually can’t wait for that, so I just eat it as soon as I finish mixing it. :)

I just make one serving at a time, so this recipe is for one nice bowlful. :) You’ll need to plan ahead and refrigerate the coconut milk for a couple days before you make this recipe.


1 can full-fat, unsweetened coconut milk. (I use Thai Kitchen brand. Make sure it is FULL fat. Lite won’t work…you need the fat. don’t worry, coconut is healthy fat!)

1 tbsp cocoa powder

6-8 drops of liquid Stevia (or to your taste)

1. Open the can of refrigerated coconut milk and scoop out the thick fat part of the milk and put in your mixing bowl. You’ll see that the bottom of the can is full of the coconut water. You can use this in other cooking or baking. :)

2. Add 1 tbsp of cocoa powder and mix until smooth.

3. Add 6-8 drops of liquid Stevia (or to your own taste) and blend.

4. Scoop into a bowl and enjoy! I like to add some fresh strawberries…but it’s great without anything extra. :)

Cheesy Cabbage

I needed to eat up some cabbage and this is what I came up with. It was so good!

4 slices turkey bacon
1 half head of cabbage, chopped (I use red cabbage)
1/2 cup sour cream
2 tbsp butter
1/4 cup feta cheese (crumbled)
2 tbsp Parmesan cheese

I bake my turkey bacon in the oven on a foil-lined pan. I cut each slice in half and place all on the pan. Bake at 375 degrees F for 8 minutes, turn the slices over and bake for another 2-3 minutes (depending on how crispy you like your bacon. I like mine VERY crispy).

While the bacon is baking, mix the sour cream, butter, and cheeses in a saute pan on medium heat. Add the cabbage and cook for 7-10 minutes (until the cabbage is to your liking…I like mine to still have a crunch, so I only cook for about 7 minutes).

After the cabbage mixture is done, crumble the bacon on top and enjoy!


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Potato-free Shepherd’s Pie

Great, healthier alternative to traditional Shepherd’s Pie. I made this last night and it’s super yum! The only thing I will do next time is add something to thicken the “gravy” on the inside. :) 

1/2  head cauliflower
1 minced garlic clove
2 tbsp organic butter
1/2 tsp sea salt
1 organic egg
2 tbsp coconut milk (or whatever you use…I use coconut milk because I can’t have dairy.)

  1. Steam cauliflower until soft then transfer to a food processor or blender, puree the cauliflower with the garlic, butter, salt, coconut milk and egg. 
  2. Transfer mixture to a saucepan and cook for about 5 or 6 more minutes (med-high), stirring. (I do this because I want the egg to be cooked).

1 pound grass fed ground beef (or lamb, if you prefer)
1 tsp sea salt
1/2 tsp freshly ground pepper
1/4 large onion, chopped
2 tbsp organic butter
1/2 cup organic vegetable broth
1 cup cooked peas

  1. While the cauliflower is steaming, preheat a large skillet over medium high heat and fully cook the meat (season with salt and pepper). 
  2. In a seperate saucepan, combine butter and broth. (As I stated earlier, I would add something next time for thickening…perhaps flax or chia). 
  3. I like to cook the peas and onions together, separately. 
  4. Combine meat, gravy, and veggies in a baking dish. This recipe fits perfectly in a 4-cup dish. 
  5. Top the meat mixture with the cauliflower mash and put under a broiler until cauliflower mash is evenly browned.


No-Grain, Sugar-Free “Granola”

If you are like me and avoid grains and sugars…this is a great alternative for granola. It can be eaten as a bar, crumbled and stirred into yogurt, enjoyed as cereal (great with coconut milk - unsweetened, of course). I use mostly seeds, since I am allergic to tree nuts. But you can certainly use any type of nut you enjoy. Mix it up!

I usually use flax, sesame, hemp, and sunflower seeds and peanuts. I prefer raw seeds and nuts that have not been roasted or salted.

2 cups your choice of seeds and nuts
1/2 Cup Unsweetened shredded coconut
3 Egg Whites
1/2 tsp Cinnamon
1/2 tsp Salt
6 drops Pure Stevia Extract

  • Preheat oven to 350 degrees F and prepare a baking sheet with parchment paper
  • Stir nuts, seeds, shredded coconut, cinnamon and salt
  • In a separate clean bowl, beat the egg whites until stiff peaks form, then add stevia
  • Coat the nut mixture with the egg whites then place on prepared baking sheet
  • Bake for 15 minutes, or until crisp. Let cool and break into pieces or cut into bars

This recipe fits perfectly on my 7” x 10” toaster oven baking sheet. :)

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