Pumpkin Spiced Muffins



  • 2 cups almond flour
  • 1 cup shredded unsweetened coconut
  • 1 tsp baking powder
  • 1/2 tsp baking soda
  • 1 tsp cinnamon
  • 1 tsp nutmeg
  • Pinch sea salt
  • 1/3 cup pureed pumpkin
  • 2 eggs
  • 1/3 cup coconut oil, melted
  • 1/2 cup maple syrup
  • 1 tbsp vanilla extract
  • 1 tbsp coconut nectar sugar
  • handful chopped walnuts and pecans


Preheat oven to 350 degrees F. Line muffin cups with muffin liners. While preparing the muffin batter, cut pumpkin into quarters and remove seeds, then steam for approx 30 minutes or until tender. Once cooked, process into a blender until smooth.

Whisk eggs, coconut oil, maple syrup, pureed pumpkin and vanilla extract together in a bowl until smooth. Mix almond flour, coconut, baking soda, baking powder, spices and salt together in a separate bowl; stir wet ingredients into dry ingredients until batter is combined. Using a heaping tablespoon place batter into prepared muffin cups. Garnish each muffin with walnuts and pecans with a sprinkle of coconut nectar sugar on top of each muffin.

Bake for 20- 25 minutes or until a toothpick inserted in the center of a muffin comes out clean.

Yield: 12


Vegetarian Lentil Stew

Delicious! Have you ever just wanted a tasty hearty stew on a cold winter day? Stews are a fantastic way to get all the nutrients you need from all the different types of vegetables you can add. I love to add lentils to my stews. They give it that earthy taste and their an excellent source of protein and fiber, which will help with digestive health.

photo (6)Ingredients

  • 2 tbsp coconut oil
  • 4 garlic cloves, minced
  • 1 medium onion, chopped
  • 1/2 cup lentils ( preferably dried)
  • 2 cups vegetable broth
  • 2 carrots, chopped
  • 3 small potatoes, chopped
  • 2 celery stalk, chopped
  • 1 can whole tomatoes
  • 1/4 cup balsamic vinegar
  • 2 tbsp Vegan Worcestershire sauce ( organic)
  • 2 bay leaves
  • 1 tbsp dried thyme
  • 1 tbsp sea salt
  • 2 tbsp paprika
  • ground pepper to taste
  • 2 tbsp spelt flour mixed with 1 tbsp water


  1. Melt coconut oil in a medium pot, add garlic and onions. Cook for approx 3 minutes. Add lentils and stir with coconut oil, garlic and onions together
  2. Add broth with carrots, potatoes, celery and tomatoes. Bring to a boil and add all the remaining ingredients, except for the flour mixture. Cook on low heat covered for 45 minutes, until the lentils are cooked and vegetables are tender
  3. Add flour mixture while the stew is still boiling, cook for a remaining 15 minutes, then serve hot

Yield: 4-6