Broiled Grapefruit

Yes - broiled grapefruit!  Delicious with breakfast, brunch or alongside fish or chicken.


  • 1 grapefruit
  • cinnamon
  • cane sugar, coconut sugar, or honey (see NOTE)  if desired 

Intructions:     Slice grapefruit in half.  Use a small knife to separate each section from the membrane and remove any seeds. Sprinkle with cinnamon and your choice of sugar or a drizzle of honey (see NOTE), if desired.             

Put on a broiler pan or baking sheet and place under the broiler for 4-5 minutes, until lightly browned and juice begins to bubble. Watch closely to ensure they don't burn. Remove and serve.  

NOTE:  I recommend raw organic honey, as it is pure, unheated, unpasteurized and unprocessed, which preserves the nutrients - including natural vitamins, enzymes and phytonutrients  As such, I suggest adding the honey after broiling to maintain the nutritional value.



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