Paleo Blueberry Muffins

I love muffins!  I have them for breakfast, mid morning snack, lunch or desert!  I feel as though muffins can be consumed at any time in the day.  I prefer to use coconut flour in my muffins because I like the health benefits to coconut flour.

Coconut flour is not like gluten flour, it absorbs liquids.  One cup gluten flour is equivalent to 1/4 cup coconut flour.  NOW…this said…you can not substitute coconut flour for every “flour” recipe.  Recently we were visiting with friends who went out of their way to accommodate us and tried to make Chicken Marsala with coconut flour. Needless to say…more was left on the plates than was consumed.  The coconut flour gave it a chalky flavor.  So my great friend and sorority sister is in a love-hate relationship with coconut flour.  I know this recipe may switch her back to loving it!

This summer we got a ton of blueberries in our summer crop share.  I am glad I froze a bunch because store blueberries do not taste the same as locally grown blueberries!  For this recipe, I dug in the freezer and found our summer blueberries!  I added them in frozen to prevent the blueberries from getting all juicy in the muffins.  These muffins were made on Sunday and lasted until Friday in our fridge.  I would say at day 5 they started to become soggy.

Paleo Blueberry Muffins

Makes 15 muffins
2/3 cup coconut flour
1/4 cup coconut oil
1/3 cup honey
1/3 cup coconut milk
6 eggs
1 tsp lemon juice
1 TBL vanilla
1 cup blueberries
3/4 tsp baking powder
1/2 tsp cinnamon
1/4 tsp ginger
1/8 tsp salt
1.  Preheat oven to 350 degrees.
2.  Mix all wet ingredients together (honey, coconut oil, milk, eggs, lemon, and vanilla)
3.  Sift all dry ingredients together (coconut flour, baking powder, cinnamon, ginger and salt)
4.  Which together wet and dry ingredients.
5.  Stir in blueberries
6.  Place batter into muffin tins and bake for 18-22 minutes.

Vanilla Cashew Frosting

Some deserts need a frosting.  Occasionally I will create my cashew frosting to go on top of my favorite desert.  It is an easy frosting and I love one container creations!  Only issue I run into when creating Vanilla Cashew Frosting, is you need to plan ahead and soak the cashews.  Soaking cashews allow the nut to break down and it provides an amazing creamy consistency.  This is all created inside my Vitamix blender container.


Vanilla Cashew Frosting

1/4 cup coconut sugar
1 cup cashews (soaked for 12 hours)
1 TBL lemon juice
1/4 tsp cinnamon
1 TBL vanilla
1/3 cup cashew soaked water
3 TBL coconut oil
1/4 cup coconut cream
Combine all ingredients and blend on high for 3 minutes in your Vitamix.

Success is Planning!

Dear Paleo Gone Sassy Followers,

I just wanted to take a minute to write you a note about my journey living a Paleo lifestyle.  Let’s see, I have been 95% for the 14 months and toyed with it for about 6 months before committing to it.  If you would have asked me back then if I was intolerant to any food, I would have said, “NO”.  I thought it was normal to be bloated and have the burps or silent toots.  However, with time has come healing for my gut and now I’m toot and burp free! The bloating sneaks in when I have gluten.  So looking forward, I would tell you I have an intolerance to gluten and dairy.  It’s amazing how our bodies work and how we choose to take care of them.  I think of eating clean healthy food as fuel for my body.  I put the appropriate fuel grade in my car for it to run smoothly and I need to put clean food in my body to have energy.

If I had to share one secret to my success with you, it would be to plan what you eat.  If you know it is going to be a busy week, grab for the crockpot or make a soup ahead of time.  This week is going to be a crazy one and I highly doubt I want to stand over the kitchen cooking to end my long days.  So I have dug out the crockpot for our meals this week (and maybe a trip to Jimmy John’s too).  Below you can see what we are having for dinner this week!

Well friends, I leave you with a before and after picture.  For my visual followers, you can see the rewards to eating clean!  Have a great week and don’t forget you control your success!



Our Menu This Week:

Monday:  Crockpot Spaghetti (recipe coming soon)
Tuesday:  Stopping at Jimmy Johns (woot-woot)
Wednesday:  Pork and Sauerkraut
Thursday:  Scallops 
Friday:  Deep Dish Pizza


Some Items I Made Today:

Weekly Sweet Treat:  Chocolate Chunk Zucchini Bars
Snack: Nut Bars
BeforePicture  Burpees
Taken 2 yrs ago                    Taken yesterday

Paleo Cinnamon Roll in a Mug

Last night I went to bed with a nice clean driveway.  This morning I woke up to about 6 inches of snow on my driveway (insert angry face).  Given the fact we are now into March and they claim we have seen record snowfalls, I am OVER and DONE with this white stuff.  I use to think it was pretty and enjoyed the way it looked on the trees.  Now I am to the point were I just get annoyed and frustrated because it is interrupting my plans!

Needless to say, I needed a change in my breakfast routine and the snow allowed me to have a little extra time in prepping this morning.  I decided to create a cinnamon roll in a mug.  This was very simple to make and I cooked it in the microwave.  I recommend you use a TALL mug.  When I made the mixture it was very tiny, but it tripled in size as it baked.

I do use a small amount of butter in this recipe.  You can omit the butter and replace with coconut oil.  If using butter, I highly recommend Kerrygold butter.  It is butter from grass-fed cows free of growth hormones.  Occasionally we buy a brick of butter for special occasions.

Paleo Cinnamon Roll in a Mug

Paleo Cinnamon Roll in a Mug

Cinnamon Roll Ingredients
2 Tbsp coconut flour
1 tsp pumpkin pie spice
1 egg
2 Tbsp coconut milk
1 Tbsp raw honey
1/2 tsp vanilla extract
1/2 tsp melted butter
1/2 tsp baking powder
pinch of salt
For the Glaze
1 Tbsp coconut manna
1 Tbsp coconut milk
1/4 tsp vanilla extract
1/4 tsp lemon juice
1 tsp raw honey
1/2 tsp butter
Cinnamon Roll Directions
1.  Sift coconut flour, salt and pumpkin pie spice in mug and mix together.
2.  In a separate bowl whisk egg, coconut milk, butter, vanilla extract and honey together.
3.  Add the wet ingredients into the mug with the dry ingredients.
4.  Stir baking powder into the mixture.
5.  Microwave for 2 minutes
6.  Tip mug upside down and cinnamon roll will come right out.  You may slice the mug roll to create cinnamon rolls.
Glaze Directions
1.  Mix all ingredients together and pour over the cinnamon roll(s).

Paleo Banana Cream Pie Filling

My husband enjoyed a non-Paleo Banana Cream Pie awhile ago and this has become his favorite pie.  If I ask his advice for a desert, his automatic response is “Banana Cream Pie”.  I think I need to say thanks to Barb for introducing him to this pie back in October!  Needless to say, I only ask his advice now when I crave a Paleo Banana Cream Pie!  I normally create this pie at night and let it set overnight for the next day.  Who doesn’t want Paleo Banana Cream Pie for breakfast?!?!

Paleo Banana Cream Pie Filling

Paleo Banana Cream Pie Filling

1 pie shell
3 very ripe bananas (skins removed)
1 can full fat coconut milk
1/4 cup maple syrup
1/2 tsp cinnamon
1 TBL vanilla extract
3 Medjool dates (seed removed)
1/2 cup coconut oil
1.  Drain the water from the coconut milk can.  I normally open the can from the ‘bottom’ and it will have about a 1/4 cup of coconut water.
2.  Place all ingredients in the blender and puree.
3.  Pour filling into a cooked pie shell.
4.  Allow to chill and set for a minimum of 4 hours. 

Paleo Pizza Crust

Darn you Facebook, I got a craving because of you!  Someone posted about The Domestic Man’s Cast Iron Skillet Grain and Gluten Free Pizza this week.  Then yesterday, Domestic Man posted how a person was behind him in line and buying all the ingredients for his pizza recipe.  I felt like all the hints were there…I wanted PIZZA!!  His pictures of the pizza look amazing, if you consume dairy.  His recipe got the wheels turning in my brain….cast iron pan and pizza dough!  Thanks for the inspiration Russ aka Domestic Man!!

My mother makes some yummy pizza dough!  The kind that make my tummy hurt because it is full of gluten.  However, in her defense I have not created a pizza dough until now.  This pizza dough recipe reminds me of a deep dish pizza.  The dough is crunchy from cooking in the pan, but chewy from the depth.

When making bread from scratch, my mom would always break the egg into the middle of the dough and whisk it into the flour mixture.  She would then add warm liquids slowly into the mixture.  I did the same for this recipe.

This recipe does not have any cheese, but has a cheese taste from the nutritional yeast.  Nutritional yeast is high in vitamin B12 and provides a nutty cheesy flavor.  I buy my nutritional yeast at the local food co-op and it is inexpensive.

Paleo Pizza Crust Continue reading