Energy Bites


1 cup peanut butter

2/3 cup honey

1/2 cup coconut oil (no substitutes, this is what gives its creamy texture and flavor)

2 cups oats (not instant)

1-1/4 cups mini chocolate chips

3/4 cup dried cranberries


In a medium sized saucepan, melt together peanut butter, honey and coconut oil.  Remove from head and add oats, chocolate chips and dried cranberries.  Stir until combined and chocolate chips are melted.  Spread into a 9×13 pan.  Refrigerate until hardened, about an hour.  Store in refrigerator.

Creamy Chocolate Coconut Pie



2 cups shredded coconut unsweetened (I use the big flakes)

1/4 cup honey

1 Tbsp. coconut oil

Pinch of sea salt

Chocolate Mousse:

2 avocados, peeled and pitted

1/2 cup honey

1/2 cup cocoa powder

1 Tbsp. vanilla

2 Tbsp. coconut oil

1 can coconut milk for the whipped cream, chilled in fridge

Fudge Sauce:

1/4 cup Grade A maple syrup

2 Tbsp. cocoa powder


1.  In a food processor, combine the ingredients for the crust and pulse until a dough begins to form.  Press the crust into a parchment lined springform pan.

2.  Clean the bowl and place it back on the base.  Place all the ingredients for the chocolate mousse except the coconut milk in the food processor and process until smooth.  Set aside.

3.  Scoop the solid coconut cream off the top of the can (leave the watery liquid in the can, it is not needed) and whip on high until light and fluffy, about 10 minutes.

4.  Carefully fold the chocolate mousse and coconut whipped cream together, leaving the mixture swirled.  Scrape the filling onto the crust.

5.  For the fudge sauce:  mix together 1/4 cup Grade A maple syrup and 2 Tbsp. cocoa powder until smooth.  I keep mine in a squeeze bottle for easy drizzling.  Double the fudge sauce to have extra on the side.  Drizzle fudge sauce over the top.  Run a knife through the fudge sauce to create swirls.

6.  Cover and refrigerate or freeze for at least 3-4 hours.

Note:  You can also make this in a pie plate, but it will be more difficult to get the pieces out for serving.

Chocolate Raspberry Ice Cream


1-1/2 cups full fat coconut milk

1/3 cup raw honey

2 Tbsp. molasses (can substitute honey instead)

1/3 cup cacao powder

2 cups raspberries


Blend all ingredients together in a blender or food processor.  Pour through a fine mesh strainer to remove seeds.  Refrigerate for 3 hours.  Churn ice cream make for 15 minutes.  Serve right away for soft serve consistence or freeze for 3 hours for hard ice cream.

Chewy Chocolate Chunk Cookies


1 cup unsalted almond butter (or sunflower seed butter if you are nut free)

1/2 cup raw honey, melted

2 Tbsp. coconut flour

1 egg

1/2 tsp. baking soda

1 pinch sea salt

About 4 oz. (I use half a bar) of 85% or higher dark chocolate.  I like “Green and Black’s” brand.


1.  Preheat oven to 350 degrees.

2.  Mix all ingredients except for chocolate in a large bowl.

3.  Chop the chocolate into chunks and fold it in.

4.  Using a cookie scooper, scoop onto parchment paper lined cookie sheet.

5.  Bake for 10 minutes.

*Let them set for 20 minutes before eating.

Blueberry Cheesecake Ice Cream


1 cup raw cashews

1 Tbsp. lemon juice

2 cans (13.5 ounces) full fat coconut milk

4 Tbsp. arrowroot powder

2 large eggs

4 Tbsp. honey

1 Tbsp. vanilla extract

2 cups blueberries (frozen or fresh)


1.  In a food process pulse the cashews until creamy like peanut butter.

2.  Add the lemon juice to the cashew butter and pulse to combine.

3.  In a saucepan whisk the arrowroot powder with the coconut milk until dissolved then add the cashew butter, eggs and honey.

4.  Bring mixture to a boil slowly over medium heat, stirring frequently.

5.  Remove from heat and mix in the vanilla extract.

6.  Let it cool overnight in the fridge and process the chilled  mixture in your ice cream maker.

7.  Mash the blueberries slightly and swirl into the ice cream.  Serve.

Yields 1 quart.  Store in an airtight container in the freezer.

Blueberry Banana Ice Cream


2 cans organic coconut milk

2 organic medium ripe bananas

2 cups frozen wild blueberries

1 egg

1 Tbsp. raw honey

1-2 tsp. vanilla extract (to taste)


1.  Combine all ingredients in a blender/food processor and blend until liquid is completely mixed.

2.  Turn on ice cream maker and pour in mixture (follow the directions on your appliance).

3.  Wow, that was easy!

4.  When the ice cream is finished (35-40 minutes, appliance times may vary), remove from ice cream maker and enjoy!

5.  Immediately store extras in a sealed container in the freezer.

Yield 1.5 quarts

Berry and Coconut Slice


For the pastry:

1-1/2 cups almond flour

1/4 cup coconut flour

1/4 cup coconut oil

1 egg

1 Tbsp. honey


1 cup jam or preserves (*see recipe below)

For the topping:

2 cups coconut, finely shredded

1 egg

1/3 cup raw honey


1.  Preheat oven to 320 degrees.

2.  In a bowl, combine flours, breaking up any lumps.

3.  Melt coconut oil in the microwave, then add to flours.

4.  Mix in egg and honey.

5.  Press mixture into an 8 inch square pan lined with parchment paper.

6.  Bake in the oven for  5 minutes.

While that’s baking make the topping:

1.  Mix coconut, egg and honey together in a small bowl.

2.  After 5 minutes, take the pan out of the oven and spread with jam/preserves.

3.  Spread the coconut topping over the jam.  Press down gently.

4.  Bake in over for another 20-25 minutes.

5.  Cool in pan.

6.  Slice when cool.

*Easy Jam


Fresh or frozen berries (Blueberries or mixed berries are good, don’t use just raspberries



Juice of 1 lemon

Honey to taste


1.  Put berries into a saucepan with enough water to cover the base.

2.  Heat over medium heat until boiling.

3.  Reduce heat to medium/low and simmer, stirring occasionally.

Hints:  I used frozen berries and left them on the stove for 30-45 minutes until thickened.  It will thicken further when cool.  Be careful in the last 15 minutes that it doesn’t stick to the bottom of the pan.  Store in the fridge for a week.

Avocado Chocolate Bread


2 cups almond flour

1 tsp. baking soda

1/2 tsp. salt

1/4 cup raw cacao powder

1-1/2 cup avocado, mashed

3 Tbsp. coconut oil, melted

1 tsp. vanilla extract

2-1/2 Tbsp. coconut cream (cream that forms on the top of a can of coconut milk when can is left in the fridge overnight)

3 Tbsp. raw honey

2 eggs

1/2 cup pecans

1/3 cup chocolate chips


1.  Place the avocado in a food process and pulse until creamy.

2.  Add the coconut oil, vanilla, coconut cream, honey and eggs to the avocado and pulse to combine ingredients.

3.  Chop the pecans and mix with the almond flour, baking soda, cacao powder, salt and chocolate chips in a large bowl.

4.  Combine wet and dry ingredients and mix gently with a rubber spatula.  Do not over mix.

5.  Spoon batter into an 8-1/2 x 4-1/2 medium loaf pan lined with parchment paper.  Sprinkle top with chocolate chips.  Note:  the batter will be very thick and you will need to spread it across the pan with a spatula.

6.  Preheat over to 350 degrees and bake until a toothpick inserted into the center of the loaf comes out clean, approximately 45 minutes.

7.  Let it cool on a wire rack and serve.

8.  To preserve freshness, place inside an airtight container and store in refrigerator.


Apple Crisp


2 cups blanched almond flour

1 tsp. cinnamon

Pinch of real salt

1/2 tsp. nutmeg (or pumpkin spice works)

1/2 cup coconut oil or butter

1/4 cup honey

1 Tbsp. vanilla extract

5 medium apples, peeled, sliced

Optional:  1/4 cup coconut flour


In a large bowl combine almond flour, salt, cinnamon and nutmeg.  In a smaller bowl combine oil or butter, honey and vanilla.  Stir wet ingredients into dry.  Place apples in an 8×8 baking dish.  Crumble topping over the apples.  Cover and bake at 350 degrees for 50 minutes on low rack.  When apples are soft and their juices bubble, remove cover and bake 10 more minutes to brown crispy.

Apple Banana Zucchini Brownies


1/2 cup applesauce

2 small or medium bananas mashed

1-1/2 cup coconut sugar

2 tsp. vanilla extract

1/2 cup cocoa powder

1-1/2 tsp. baking soda

1/2 tsp. salt

2 cups finely shredded zucchini

2 cups all purpose GF flour

1/2 cup walnut pieces


Preheat oven to 350 degrees F.  Grease and flour an 9×13 inch baking pan.  In a large bowl, mix together the applesauce, mashed bananas, and sugar.  Add vanilla and cocoa and mix together.  Then add baking soda, salt, zucchini, and mix together.  Add flour and walnuts and mix together.  Spread evenly into a prepared pan.  Bake for 25 minutes until brownies spring back when gently touched.