Grain-free Applesauce Pancakes

Adapted from


  • 4 large eggs
  • 2/3 cup (170 g) apple sauce, unsweetened
  • 1 tablespoon honey or maple syrup
  • 3 tablespoons coconut oil, melted
  • 1/2 cup (75 g) almond meal
  • 1/2 teaspoon baking powder
  • 1/2 teaspoon vanilla extract

Berries, nuts or other toppings as you choose. Delicious with blueberries.



  1. Whisk eggs in a bowl.  Add applesauce, maple syrup or honey, vanilla extract and coconut oil and whisk well.
  2. Blend in almond meal and baking powder and mix until combined.
  3. Heat pan to low/medium and add pancake batter. 
  4. Let cook for about 3-4 minutes on the first side, or until firm enough to flip. Be patient - wait until pancakes appear dry on the edges. 
  5. Cook the second side for around 2-3 minutes or until fully cooked. 

Nut- and Grain-free Zucchini Banana Bread

This is a modified version of my grain-free Zucchini Banana Bread, that is also nut-free for those allergic or sensitive to tree nuts. It's delicious for anyone!

  • 1 ½ cups (140 g) flax seed meal
  • 1 ½  teaspoons baking soda
  • ½ teaspoon salt
  • 1 teaspoon ground cinnamon
  • pinch of ground nutmeg
  • 3 eggs
  • 3 tablespoons raw honey
  • 1 teaspoon vanilla extract
  • 1 banana, mashed
  • 1 tablespoon coconut oil, melted
  • 1 cup (150 g) grated zucchini, water blotted out
  • 1/4 cup (40 g) raisins
  • 1/3 cup (45 g) pumpkin seeds, toasted

•    Optional: handful of chocolate chips or a tablespoon of cocoa nibs

1.    Preheat oven to 350°F (180°C) and grease a muffin pan with coconut oil, or one large loaf pan.
2.    Combine the flax meal, baking soda, salt, cinnamon and nutmeg in a medium bowl and set aside.
3.    Combine the eggs, honey, vanilla, banana and oil in another bowl. Mix well and add the dry ingredients. Mix until fully combined
4.    Fold in the zucchini, raisins, pumpkin seeds and chocolate chips or nibs if using. Spoon the batter into the prepared muffin tins, filling each tin 1/4 full, or into a loaf pan.
5.    Bake for 20 minutes or until golden and set (for a loaf bake for 30 - 35 minutes). Remove from oven and let cool for 5 minutes.

Delicious toasted!


Paleo Coconut Cinnamon Cereal

Adapted from Delicious Obsessions

  • 1 cup (120 g) unsweetened shredded coconut 
  • ½ cup (64 g) raw sunflower seeds
  • 1 tablespoon ground cinnamon
  • ¼ teaspoon sea salt
  • ¼ cup (118 ml) maple syrup
  • 1 large egg
  • ½ teaspoon melted coconut oil 

I've had this requested as a gift - good enough to wrap with a bow

Preheat oven to 350°F (180°C) . Line a baking sheet with parchment paper. Place the coconut shreds and sunflower seeds in a food processor and grind for 30 seconds. Add the cinnamon, salt, maple syrup, egg, and coconut oil and pulse until combined, about 2 minutes. Scoop the mixture onto the prepared baking sheet.

Cover with a second piece of parchment paper and with a rolling pin, roll to ¼-inch thick. Remove and discard the top piece of parchment paper. With a wet knife, score the dough into 1-inch squares. (I typically skip rolling pin and just use a kitchen tool with a flat edge and scrape the mixture until very thin, and then use the same tool to score the cereal).

Place in the oven and bake for 10 to 15 minutes, until firm to the touch. Remove from the oven and let sit on the pan for 15 minutes to allow it to crisp up. Store in an airtight jar.

I love this - makes a great snack too!

Peanut Butter Banana Bread

Adapted from heandsheeatclean


  • 4 ripe bananas, mashed (approx 2 cups or 600g)
  • 4 eggs
  • 1/2 c (56 g) coconut flour
  • 1/2 c (125 g) natural peanut butter*
  • 3 TBSP unsweetened applesauce
  • 1 TBSP coconut oil melted
  • 1 tsp baking soda
  • 1 tsp baking powder
  • 1 tsp pure vanilla extract
  • 1/2 tsp cinnamon

* Also delicious with almond butter

  1. Preheat oven to 350°F (180°C) 
  2. Prepare loaf pan. I use coconut oil.  Lining with parchment paper is a good choice as well.  
  3. Combine bananas and peanut butter and mix to blend - about  1 minute
  4. Add additional ingredients, mixing thoroughly to combine.
  5. Pour batter into loaf pan. 
  6. Bake for approximately 45 minutes until golden and cake tester pulls clean. Allow loaf to cool prior to slicing.

Karen’s Gluten Free Buckwheat Pancakes

Recipe adapted from A Cozy Kitchen


•    ½ cup (60 g) buckwheat flour
•    ¼ cup (30 g) coconut flour
•    ¼ cup (27 g)  flax seed meal
•    1 tablespoon sugar (I use coconut)
•    1 teaspoon baking powder
•    1 teaspoon baking soda
•    ¼ teaspoon salt
•    ½ teaspoon cinnamon
•    1½ cups (350 ml) buttermilk or soured milk (I use almond milk with 1 Tablespoon vinegar or lemon juice)
•    1 large egg
•    ½ teaspoon pure vanilla extract
•     ¼ cup (50 g) coconut oil, melted

  • Toppings of choice - delicious with berries, toasted nuts, pure maple syrup, honey.

1.    In a medium mixing bowl, mix together the flours, sugar, baking powder, baking soda and salt. 
2.    In a liquid measuring cup, measure out the milk (and sour if not buttermilk). Beat in the egg and vanilla extract. Slowly add the coconut oil and whisk vigorously to blend.
3.    All at once, add the wet ingredients to the dry ingredients and mix until just combined. The batter will have some small lumps.
4.    Preheat your skillet over medium-low heat and scoop the batter onto the warmed skillet. Cook for 2 to 3 minutes until small bubbles form on the surface of the pancakes. It’s time to flip when the edges (about a ½ inch/a centimeter or so) look dry. Cook on the opposite side for 1 to 2 minutes, or until golden brown.
5.    To keep warm, place on a plate or baking sheet in a preheated 200˚F (200˚C) oven. Repeat with the remaining batter and serve.


Granola - Grain-free

Adapted from Civilized Caveman Cooking

  • 1/2 cup (60 g) raw sunflower seeds
  • 1/2 cup (60 g) raw pumpkin seeds
  • 1 cup (150 g) almond meal
  • 1 cup (75 g) shredded unsweetened coconut
  • 2 cups (120 g) almonds chopped or slivered
  • 1 tsp cinnamon
  • 1/2 cup (100 g) coconut oil, melted
  • 1/2 cup (180 g) 100% raw organic honey or maple syrup
  • 1 tsp vanilla

Image shows two batches - the top using honey and the bottom with maple syrup.  Can't decide which I like more!

  1. Preheat oven to 325°F (160°C)
  2. In a large mixing bowl, combine all the dry ingredients and mix well
  3. In a separate bowl, combine oil, honey or maple syrup and vanilla. Microwaving for 20-30 seconds will help to mix it.
  4. Pour your wet ingredients over the seed and nut mixture and mix well to coat.
  5. Spread on a baking sheet and bake for 15 minutes.
  6. Stir to break up and continue to bake for 10- 15 additional minutes, until lightly browned. 
  7. Remove and let cool (it will develop its crunchiness as it cools).

Steel Cut Oats with Flax and Cinnamon

Flax has omega-3 essential fatty acids -"good" fats that have been shown to have heart-healthy effects. It is also a rich source of micronutrients, dietary fiber, manganese, and vitamin B1.  Cinnamon is a wonderful anti-inflammatory.  And both taste great! 



•    3 cups (3/4 liter) water
•    ¼ teaspoon sea salt
•    1 cup (160 g) steel cut oats
•    ¼ cup (27 g) flax meal
•    1 teaspoon cinnamon

Serve with your choice of toppings: berries, banana, chopped toasted nuts, honey, maple syrup, toasted coconut, coconut sugar, milk or nut milk.

I often make a double batch.  It reheats well with a little added water or milk (of your choice)  and you can even freeze it.  


Place water and salt in a large saucepan and bring to a boil.  Slowly add steel cut oats and return to a boil, then reduce to a low simmer, cover and cook for 20 minutes, stirring occasionally.  Add flax meal and cinnamon, stirring well and serve with your favorite toppings. 


Almond Coconut Granola


4 cups (360 g) rolled oats (preferably old-fashioned) - gluten free if desired
2 cups (200 g) sliced almonds (can also use walnut or pecan pieces)
1 1/2 cups (160 g) unsweetened shredded dried coconut
1 cup (100 g) oat bran - gluten free if desired (flax meal also works well)
3/4 cup (150 g) coconut sugar, reduce if you prefer less sweetness (can substitute with brown sugar)
1 teaspoon fine sea salt
1 1/2 teaspoons ground cinnamon – I love cinnamon and add more
1/2 cup (105 g) coconut oil - melted
1/2 cup (120ml) olive oil
2 – 3  egg whites
1/2 teaspoon almond extract (vanilla is delicious too)

Preheat oven to 325°F (170°C).  Position two oven racks so that they divide the oven into even thirds.

In a large mixing bowl, combine the dry ingredients. In a smaller bowl whisk together the wet ingredients. Pour the wet ingredients over the dry ingredients and stir until well-combined. Split the mixture between two sheet pans. Bake for 15 minutes, then carefully stir the mixture. Bake another 15-20 minutes, until it begins to brown.

Remove to cooling racks. When cool, carefully break up the pieces and store in an air-tight container.  Add dried fruit if you’d like.

Banana Nut Muffins


  • 4 ripe bananas
  • 3 eggs
  •  1/2 cup (125 g) almond or other nut butter
  • 1/4 cup (90 g) raw honey or unsulphered molasses
  • 1 tsp vanilla
  • 1/3 cup (40 g) coconut flour
  • 1/4 cup (25 g) unsweetened shredded coconut
  • 1/2 tsp baking soda
  • 1/2 tsp baking powder
  • 3/4 - 1 tsp cinnamon
  • 1/2 tsp sea salt 
  • 1/2 cup (65 g) chopped walnuts or pecan
  • Adds as desired - berries, chocolate chips, raisins etc.

1. Preheat oven to 350°F (180°C) and grease a muffin pan with coconut oil, or use muffin papers.
2. Place bananas in a large mixing bowl and mash until chunky. 
3. Add the eggs, honey or molasses, vanilla and nut butter. Mix until fully combined.
4. Stir in the coconut flour, coconut, baking soda, baking powder, cinnamon and salt. Fold in the nuts and any other adds, if using.

Spoon batter into muffin pans and bake for 25 - 30 minutes or until a toothpick inserted in the center comes out clean.  Makes approx. 18 muffins.


Adapted from Kate Real Food RN