Healthy Carrot Muffins (Allergy Free, Gluten Free, Dairy Free)

Since spring is here that means it's the perfect time for carrot muffins. They're warm, fluffy and have the perfect amount of sweet and spicy goodness. Muffins make the most convenient snack and are great for a breakfast on the go. 

If you're wondering how to make a healthy gluten free flour mix then try reading this post. It breaks down how to make a healthy gluten free flour mix yourself. Making it yourself will save you money and it's often healthier!

Carrots contain vitamin C, fibre and vitamin A which means they're good for your immune system, belly and eye sight. You'll never know that these muffins are full of them! 

Cinnamon is packed with anti-inflammatory antioxidants! Its anti-inflammatory properties are so strong that studies have shown that it can help relieve muscle soreness, PMS pains, and other age-related symptoms of pain. Make sure when you're buying cinnamon to get Ceylon cinnamon as it has more health benefits. 


Perfect snack for the mid afternoon munchies!

Healthy Carrot Muffins (Allergy Free, Gluten Free, Dairy Free

Prep time:  15 mins


1¾ cups gluten free all purpose flour
1½ teaspoons baking powder
1 teaspoon ground cinnamon
½ teaspoon baking soda
½ teaspoon salt
½ teaspoon ground ginger
1 1/2 cups peeled and grated carrots* (that's potentially a lot of carrots—about 3 large or up to 6 small/medium)
⅓ cup melted coconut oil
½ cup maple syrup
2 eggs, preferably at room temperature or 2/4 cup bananas mashed
1/2 cup coconut cream
1 teaspoon vanilla extract


1. Preheat oven to 400 degrees Fahrenheit. Grease 12 cups in a muffin tin with coconut oil or line with muffin liners. 
2. In a medium bowl mix together gluten free flour, baking powder, baking soda, salt, ginger, nutmeg and cinnamon.
3. In a medium mixing bowl, combine the oil and maple syrup and beat together with a whisk. Add the eggs and beat well, then add the coconut cream and vanilla and mix well. 
4. Pour the wet ingredients into the dry and mix with a big spoon, then add grated carrots and stir. Divide the batter evenly between the 12 muffin cups.
5. Bake muffins for 25-30 minutes or until a toothpick comes out clean. 

MAKE IT: Egg free by replacing eggs with 2 flax eggs or 1/4 cup masked banana per egg
MAKE IT: Grain free by replacing gluten free all purpose flour with cassava flour
MAKE IT: AIP friendly by replacing eggs with 1/4 cup banana per egg and exclude baking powder. 

Cauliflower Mac & "Cheese" and Steamed Garlic Broccoli Meal Prep (Gluten & Dairy Free)

Even if you love cooking, sometimes it's nice to have a meal prepped and ready to go. Especially if you have little kids or work long hours. If you follow me you know that I love everything cauliflower. If you're grain free you can replace the brown rice pasta with steamed cauliflower. 👍🏻 

cruciferous vegetables like broccoli and cauliflower are excellent sources of nutrients that we need. They’re especially good sources of:

  • vitamin K, a powerful anti-inflammatory vitamin that supports bone and heart health
  • vitamin A, which boosts the immune system and protects vision
  • vitamin C, which may help you fight colds and protects us from heart disease
  • manganese, an immune-booster that also supports joint health
  • fiber, which is critical for healthy digestion. Fiber also helps probiotics work better.
  • protein, broccoli contains 4g of protein per cup.

Cauliflower Mac & "Cheese" and Steamed Garlic Broccoli Meal Prep
Makes: 4 Days of 1 Serving

2 heaping cups cauliflower florets
1 tsp garlic powder
1/3 cup chicken stock
1/4 cup nutritional yeast
1/2 teaspoon fine grain sea salt, or to taste
2 1/2 cups gluten free pasta
3 cups steamed broccoli 

1. Add cauliflower florets in a large pot and cover with water. Bring to a low boil. Once boiling, cook for another 3-7 minutes until fork tender. Drain.
2. In a food processor add the cooked and drained cauliflower, chicken stock, nutritional yeast, garlic powder, salt, and pepper. Blend until a super smooth sauce forms.
3. Bring a large pot of water to a boil. Add 2 1/2 cups of pasta and boil for the time instructed on the package. Drain pasta.
4. In the same pot boil 2 inches of water and add in 3 cups chopped broccoli. Reduce heat to medium/ low and cook for 5-6 minutes. Drain. 
5. Stir the cauliflower cheese sauce into the pasta. 
6. Add the cauliflower mac and cheese with the steamed broccoli into meal prep containers and store in the fridge for up to 4 days. 

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Triple Layer Chia Seed Pudding

Pudding for breakfast, what's not to love? The kid inside of me is saying "jackpot!". As many of us (me included) feel like we'd rather be sleeping in the morning, having an already made breakfast is amazing. 👍🏻 

Chia seeds are a great healthy way to start your day. Who knew the clay figurines with chia seeds to resemble hair or fur would taste delicious!  Chi-Chi-Chi-Chia!  Chia seeds provide omega-3 fatty acids and contain fiber, antioxidants, protein, and minerals A single ounce (28 grams, 2 tablespoons) of chia seeds provides 11 grams of fiber, which is 29% of the recommended intake for men and 44% of the recommended intake for women. Fibre keeps your gut bacteria happy and healthy. 

Making chia seed pudding means soaking them and doing so releases the “enzyme inhibitors” that are used to protect the seed. One, this makes it much easier to digest, and two, your body can then access the dense nutrients inside the seeds.

Triple Layer Chia Seed Pudding 

Time: Overnight/ 12 hours  Makes 4 servings 

Vanilla Chia Seeds Pudding
1 cup coconut milk
1/4 cup chia seeds
1/2 tsp vanilla extract
1 tsp maple syrup 

1. In a small bowl stir all ingredients together. Cover and place in the fridge overnight. 

Pink Beet Chia Seed Pudding
1/2 cup coconut milk
Juice from one beet (about 3-4 tbsp) 
1 tsp maple syrup
1/4 chia seeds
1/2 tsp vanilla extract 

1. In a small bowl stir all ingredients together. Cover and place in the fridge overnight. 

Chocolate Chia Seed Pudding
1 cup coconut mik
1/4 cup chia seeds
1/4 cup raw cacao powder
2 tsp maple syrup
1/2 tsp vanilla extract

1. In a small bowl stir all ingredients together. Cover and place in the fridge overnight. 

The next morning: 
In the morning layer all three puddings and top with berries! Enjoy 

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