Mango Madness

With the recent and gracious gift of several beautiful, ripe, succulent mangos from a dear girlfriend of mine, I've gone mango mad creation mode.  I went a savory route one night with my Mango Avocado Salsa atop fresh grilled white fish, but today I crave a sweet treat.  These muffins are moist, packed with flavor, and super easy.  (ps you MUST like coconut though.  If not, you could probably try substituting with almond milk, almond flour, grape seed oil, and omit coconut flakes all together..?  If this is you...good luck, my friend ;)

*The reason they're "Tops" is because these beauties don't really puff up too much like regular muffins, but rather create that gooey, textured, amazing top-like part of the muffin that we all adore.  

Happy Eating!


Coconut Mango Blueberry Tops 

Mango Muffin.JPG


3 eggs

3 Tbsp honey

2 Tbsp coconut oil, melted

2 Tbsp coconut milk

1/4 tsp salt

1/4 tsp vanilla extract

1/4 tsp baking powder

1/4 cup coconut flour

1/2 cup diced mango

1/2 cup diced blueberry

1/4 cup unsweetened shredded coconut


1.        Preheat oven to 400 degrees F

2.       In a large bowl mix eggs, honey, coconut oil. coconut milk, salt and vanilla.

3.       In a seperate bowl, sift together baking powder and coconut flour, then combine with wet ingredients.

4.       Mix the batter well, removing any lumps, then gently fold in the mango, blueberries, and coconut flakes.

5.       Dollop heaping tablespoons into a lightly greased muffin tin (I use coconut oil spray) and evenly dispurse any batter leftover.

7.       Bake for 15-20 minutes. (I did 17 minutes exactly, and they just slightly dark on the bottom, delicious all over!)

Allow to cool in the tin for 5 minutes, then transfer to a wire cooling wrack for another 5 minutes.  

Yields 12 muffins tops.

Banana Bread Cookies

Yes, my friends, my experimental kitchen shenanigans have helped me stumble upon yet another delicious, healthy, and power packed treat.  Who doesn’t like a good slice of banana bread, yet could do without the “aftermath,” as I call it?  I’ve found your solution.  This cookie is gluten-free, dairy-free, soy-free, refined sugar-free and has the consistency of biting into fresh baked banana bread.  Super easy to make too!

Ingredients:    2 medium ripe bananas    2 eggs (or 2 Tbsp flaxseed + 5 Tbsp water, for my egg-free friends)    ½ cup raw almond butter    2 Tbsp coconut oil, melted    1 tsp pure vanilla extract    3 Tbsp raw organic honey (sub agave nectar or maple syrup)    1 ½ cup gluten free rolled oats    ½ cup flaxseed meal flour    ½ cup almond meal flour    ½ tsp baking powder    ½ tsp baking soda   Pinch sea salt  3 Tbsp crushed raw walnuts (or sub any other nut)   *Option: ½ cup carob chips, for more decadence


2 medium ripe bananas

2 eggs (or 2 Tbsp flaxseed + 5 Tbsp water, for my egg-free friends)

½ cup raw almond butter

2 Tbsp coconut oil, melted

1 tsp pure vanilla extract

3 Tbsp raw organic honey (sub agave nectar or maple syrup)

1 ½ cup gluten free rolled oats

½ cup flaxseed meal flour

½ cup almond meal flour

½ tsp baking powder

½ tsp baking soda

Pinch sea salt

3 Tbsp crushed raw walnuts (or sub any other nut)

*Option: ½ cup carob chips, for more decadence



1.        Preheat oven to 350 degrees

2.       In a large bowl beat two eggs (or egg substitute)

3.       Mash in the bananas until well combined, and then add almond butter, baking powder, baking soda, melted coconut oil, honey, salt, vanilla, and stir.

4.       Add oats, almond meal and flaxseed meal, mix well.

5.       Add nuts (and carob chips) and stir until well combined.  Refrigerate for 5 minutes to harden slightly.

6.       Drop cookies by spoonfuls on a lightly greased baking sheet (I use coconut oil). 

7.       Bake for 15-17 minutes or until golden brown.

Store cookies in an air tight container to keep fresh for up to a few days.  Refrigerate or even freeze for longer storage time and a colder treat.


Happy baking & tasting!



Skinny Sunday Brunch

Grilled Mahi with Olives and Asparagus + Roasted Sweet Potatoes 

This recipe works great for a hearty, yet not too heavy, brunch or even mid week dinner.  Enjoy!  



Roasted Sweet Potatoes 

    • 3 medium organic or red russet sweet potatoes
    • 1 tbsp extra virgin olive oil
    • 1 tbsp organic raw honey
    • s & p

    Preheat oven to 375 and line baking sheet with foil.  Wash potatoes and dice, leaving skins on.  (The skin is loaded with extra fiber and nutrients!  However, if you can't find organic, then peel the skins before dicing.)  Toss potatoes, oil, s&p, and honey in medium bowl until well coated.  Spread evenly on baking sheet.

    Roast for 30-40 minutes, turning and tossing half way through.  Potatoes should be soft, fork tender, and just like mama always says "should smell done!"  Let cool 5 min.


     Grilled Mahi Mahi

    • 2 fresh or thawed Mahi fillets 
    • Non stick extra virgin olive oil spray
    • 1 tsp ground cumin 
    • S&p

     Heat grill pan over medium heat and coat with spray.  Pat fillets dry with a paper towel and sprinkle both sides with s & p, and cumin.  Cook 3 min on each side or until fork tender.  Remove from heat and serve over asparagus and olives.  


    Sautéed Olives and Asparagus 

    • 2 tbsp extra virgin olive oil 
    • 1 lb of asparagus
    • 1/2 cup of diced kalamatta olives 
    • 1/4 cup diced fresh flat leaf parsley 
    • S&p

     Wash and chop asparagus into 1 inch thick pieces.  Heat oil over medium high heat.  Add asparagus, olives, s&p and cook for 5 min, continually tossing.  Add most of the parsley and continue to cook another 5 min.  Reduce to low heat for another two minutes until asparagus is fork tender.  Garnish with leftover parsley right before serving.



    A Healthy Treat: Zucchini Muffins

    So you’re on the mission to eat healthy, and change your life which each meal - super exciting!  After cutting out gluten, processed sugar, dairy, and highly processed grains, I’ve been on a mission to find delicious yet guilt free ways to still indulge.   If you’re in the mood for a yummy breakfast bite, satisfying snack, or even a not-so-sweet dessert look no further.  These muffins are super moist and can even be topped with fresh fruit for an extra treat.



    3 eggs
    1 1/3 cups coconut palm sugar
    1/2 cup coconut oil (or light olive oil)
    1/2 cup orange juice
    1 teaspoon almond extract (vanilla extract works great too)

    1 cup flax meal flour
    1 1/2 cup almond meal flour
    2 teaspoons ground cinnamon
    1/2 teaspoon ground cloves
    2 teaspoons baking powder
    1 teaspoon baking soda
    1 teaspoon salt

    1 1/2 cups shredded zucchini

    1. In a mixing bowl, beat eggs, sugar, oil, orange juice and extract.
    2. Combine dry ingredients; add to the egg mixture and mix well.
    3. Add zucchini and mix well.
    4. Fill greased or paper-lined muffin cups two-thirds full.
    5. Bake at 350°F for 20-25 minutes.
    6. Cool for 10 minutes before removing to a wire rack.  



    How do you kick start your morning?


    Whether you're cleansing or not, your morning rituals are more important than you may realize.  The first thing you put in your body will affect your entire day.  As tempting and delicious as that first aroma of fresh roasted columbian drip can be, I have a dare for you:

    Hot water with lemon.

    Of course this won't be easy.  But the benefits both inside and out might shock you:

    1) Happy Digestion

     Lemon juice flushes out unwanted materials and toxins from the body.  It encourages the liver to produce bile which is an acid that is required for digestion. Lemons are also high in minerals and vitamins and help loosen ama, or toxins, in the digestive tract.  Fight that nasty heartburn, belching and bloating - naturally.  Did you know the American Cancer Society actually recommends offering warm lemon water to cancer sufferers to help stimulate bowel movements?

    2) Easy Cleanse

     Lemon juice helps flush out unwanted materials in part because lemons increase the rate of urination in the body. Therefore toxins are released at a faster rate which helps keep your urinary tract healthy. The citric acid in lemons stimulates the liver and aids in that much needed detox, which is such an affordable and healthy diuretic!

    3) Immune Boost

    Lemons are high in vitamin C, which is great for fighting colds.  They’re high in potassium, which stimulates brain and nerve function.  Blood pressure, asthma, or iron deficiency  issues?  Lemons have your back, as they help regulate each of these.  Lemons even reduce the amount of phlegm produced by the body.

    4) pH Balance 

    Lemons are one of the most alkalizing foods for the body. Sure, they are acidic on their own, but inside our bodies they work the opposite way.   Disease occurs when the body pH is acidic. Drinking lemon water regularly can help to remove overall acidity in the body, including uric acid in the joints, which is one of the primary causes of pain and inflammation.

    5) Clear Skin 

    Wrinkles, blemishes, and free radicals - oh my!  Vitamin C is vital for healthy glowing skin while its alkaline nature kills some types of bacteria known to cause acne. It can actually be applied directly to scars or age spots to help reduce their appearance. Since lemon water purges toxins from your blood, it would also be helping to keep your skin clear of blemishes from the inside out.  Start sipping to rejuvenate from the inside out!

    6) Energy & Mood Swings 

    The energy a human receives from food comes from the atoms and molecules in your food. A reaction occurs when the positive charged ions from food enter the digestive tract and interact with the negative charged enzymes. Lemon is one of the few foods that contain more negative charged ions, providing your body with more energy when it enters the digestive tract. The scent of lemon also has mood enhancing and energizing properties. The smell of lemon juice can brighten your mood and help clear your mind. Lemon can even help reduce anxiety and depression.

    7) Healing 

    Vitamin C, which lemons are loaded with, promotes wound healing, and is an essential nutrient in the maintenance of healthy bones, connective tissue, and cartilage.  Its also an essential nutrient in the recovery from stress and injury, which we all need.

    8) Fresh Breath

    Besides fresher breath, lemons have  been known to help relieve tooth pain and gingivitis. Be aware that citric acid can erode tooth enamel, so be aware.  Avoid brushing your teeth just after drinking your lemon water. It's best to brush your teeth first, then drink your lemon water, or wait a significant amount of time after to brush your teeth. Additionally, you can rinse your mouth with purified water after you finish your lemon water.

    9) Hydrated Lymph System

    Warm water and lemon juice supports the immune system by hydrating and replacing fluids lost by your body. When your body is deprived of water, you can definitely feel the side effects, which include: feeling tired, sluggish, decreased immune function, constipation, lack of energy, low/high blood pressure, lack of sleep, lack of mental clarity and feeling stressed, just to name a few.

    10) Weight Loss!

    Lemons are high in pectin fiber, which helps fight hunger cravings. Studies have shown people who maintain a more alkaline diet, do in fact lose weight faster. I personally find myself making better choices throughout the day, if I start my day off right, by making a health conscious choice to drink warm lemon water first thing every morning.


    Anyone else reaching for their yellow friend right now too?  This might be the best dare you've ever accepted.  Time to drink up!