Flaxseed Wrap (gluten-free)

This wrap can be whipped up in a matter of minutes.  At our dinner with Dale and Sarah Letcher the other night, they used this wrap as a pizza crust for an appetizer.  They simply cooked it, then added the ingredients to make a Mediterranean pizza, placed it on the BBQ wrapped in foil.  It was delicious.  I made it yesterday as a breakfast wrap with non-nitrate lunch meat and a couple of eggs in the middle. This morning I made my 3 year old a breakfast sandwich with it by putting an egg and salsa in the middle of 2 thicker slices.   I will also use it as sandwich bread for my son’s lunch.  You can get creative with this simple recipe and make it into whatever you want.  The thickness of the wrap will be determined by how thin you cook it.  This recipe can be found in the book Wheat Belly by Dr. William Davis.

  • 3 Tbsp ground flaxseed (I grind them in the Magic Bullet)
  • 1/4 tsp baking powder
  • 1/4 tsp onion powder
  • 1/4 tsp paprika
  • pinch of sea salt or celery salt (I use Herbamare)
  • 1 Tbsp coconut oil, melted
  • 1 Tbsp water (carrot/spinach juice can be used)
  •  1 large egg

Sarah has also made a breakfast variation with cinnamon and stevia topped with almond butter.  She substituted the stevia and cinnamon for the baking powder, onion powder, paprika, and sea salt.

  1. Mix together the ground flaxseeds, baking powder, paprika, and salt in a small bowl.  Stir in the 1 Tbsp of coconut oil.  Beat in the egg and 1 Tbsp of water until blended.
  2. Grease a mcrowave-safe glass with coconut oil.  Pour in the batter and spread evenly over the bottom.  Microwave on high for 2-3 minutes until cooked.  Let cool about 5 minutes.

We purposely do not have a microwave so I cooked it in our frying pan like a pancake.  The desired thickness can be achieved by spreading it out as thick or thin as you’d like.  It just took a few minutes on each side on low-medium heat.

These can be kept fresh if refrigerated for a couple of days as well.

Chocolate Nutty Cups

Jason and I were visiting great friends of ours Sarah and Dale Letcher the other night who made us an exceptional meal.  I am sharing the dessert which was the perfect amount of sweetness for all of us, yet it was very low on the glycemic index.  The only sugar was from the currants she added.  I think this is the perfect snack to curb a chocolate craving.  A great idea is to make a batch, put it in a container and bring them to work to store in a freezer or refrigerator.  Or, keep them in the freezer at home and when you feel the need to satisfy that sugar craving, reach for one of these.  Cutting back on the amount of sugar we consume can be a huge benefit to our overall health.  Having this type of treat on hand can help us all do just that.  The kids will enjoy them too!

  • 1/2 cup + 1 tbsp almond butter
  • 1/2 cup coconut oil
  • 1/2 cup cocoa
  • 2 scoops vanilla whey protein powder (sweetened with stevia)
  • 1/2 cup chopped or sliced almonds
  • 1/2 cup walnuts
  • 1/2 cup pumpkin seeds
  • 1/2 cup of lightly sweetened cranberries/blueberries or just plain currants
  • 1 teaspoon of peppermint (optional)
  1. Heat a saucepan on low and add coconut oil and almond butter.  Once these have melted, add the cocoa and protein powder.
  2. Gradually add the nuts, seeds and whatever dried fruit you choose to the melted mixture.
  3. Once everything is well mixed, add to individual tiny muffin tins.
  4. Place the muffin tins in the freezer for about 1/2 hour prior to serving.  Store them in the freezer until they are ready to be eaten.  The coconut oil will make them melt within minutes once they have been at room temperature, this can get messy.
  5. Enjoy a healthy treat!

Paleo Pals Coconut Pancakes

In keeping with our banana theme this weekend, we had these amazing pancakes for breakfast.  The goal of the book where we got this recipe is to get the kids involved in the cooking process so they have a better understanding of where real food comes from.  They are then more likely to want to eat the foods they had a hand in preparing.  Hope you enjoy these.  We had some hazelnut butter to put as a topping and macadamia butter was really good as well with these.  The boys added a touch of maple syrup and they were in heaven…great treat for breakfast.

  • 2 ripe bananas
  • 1/3 cup coconut flour
  • 6 eggs
  • 1/4 cup coconut milk
  • 1 teaspoon vanilla extract
  • 1 teaspoon cinnamon
  • 1/8 teaspoon nutmeg (Jason’s addition…yummy)

1) In a medium-sized mixing bowl smash the bananas until smooth. *Kid Job: Mash those bananas! 2) Add the remaining ingredients and whisk together until well blended. *Kid Job: Help to pour in the coconut milk, sprinkle in the cinnamon, measure the vanilla, crack the eggs (with an adult helper), and whisk! 3) Grease a large skillet or griddle with coconut oil and heat over medium heat. Scoop about 1/4 cup of the mix per pancake onto the hot griddle or skillet and cook for 1-2 minutes on each side.

We just put all the wet ingredients in the food processor, mixed them and then added the dry and mixed it again.  Much easier than smashing the bananas but that’s a good job for the kids as well.

This recipe is from the book The Paleo Pals: Jimmy and the Carrot Rocket Ship by Sarah Fragoso.  There is a link under my ‘Recommended Products’ tab where you can order this fantastic book for your kids.

Coconut Banana Chocolate Chip Muffins (Gluten-free and Paleo)

I discovered this recipe on www.multiplydelicious.com and it is delicious every time we make it. I love that I can also make it for my son’s school lunches since it is nut-free.  I then also know that he is getting a treat in his lunch, but a healthy one too.  Paleo, for those of you who may not be familiar with the term is a way of eating that is the way our ancestors (the hunter-gatherers) ate.  It is low-glycemic, no grains or dairy but tons of vegetables, fruit and grass-fed meat.  We try to eat this way as much as we can since our bodies seem to respond well and scientifically it makes a lot of sense to us.  Hope you enjoy this as much as we do.

6 eggs

1/3 cup coconut milk (canned)

1 tablespoon maple syrup (optional)

1 teaspoon salt

1 teaspoon vanilla extract

1/4 cup coconut oil, melted

3/4 cup coconut flour

2 teaspoons baking powder

1 teaspoon baking soda

1 teaspoon ground cinnamon

1 cup mashed ripe bananas (about 3 bananas)

1/2 cup dark chocolate chips, (I often chop up a 70% or more dark chocolate bar to make the chips)


Preheat oven to 375.  Line a 12-cup muffin pan with paper liners.

In a large bowl, combine eggs, coconut milk, maple syrup, sea salt, and vanilla extract.  Whisk to combine and set aside.

Sift coconut flour, baking powder, baking soda, and cinnamon into the wet ingredients.  Whisk vigorously until no lumps remain.  Stir in melted coconut oil until well combined.  Fold in banana and chocolate chips until incorporated.

Using a large ice cream scoop, add one level scoop to each muffin cup.  Bake muffins for 15 to 18 minutes or until muffins are golden and spring back when pressed gently.  Once baked, cool for 10 minutes.

Serve and enjoy!

Note: I recommend you keep these in an air-tight container and store in the refrigerator to keep fresh longer.  When ready to heat just heat up and enjoy.


Most times when we have visitors, one of the go to menu items for either an appetizer or a snack in our household is guacomole.  It is so versatile as it can be used as a dip for vegetables or corn chips.  I would have to say that on every occasion, it has been a hit.  This morning I got back from the gym and Jason was just finishing up a yummy batch.  I just sat at our kitchen isalnd chatting with a neighbour and ate tons of fresh veggies (cucumbers, celery, carrots, and brocoli) while dipping them in this delicious concoction.  It was too good not to share.  Did I mention super healthy too?  To top it off, it’s something green on St. Patty’s Day that’s not filled with artificial color.  So, go on and make yourself a batch and enjoy!  He made a triple batch of the recipe below which was ideal for 4-6 people to snack on.  If you plan on making a little extra that you’re not going to eat in one sitting, make sure to keep the avocado pit and place in the bowl to store it.  It usually prevents the guacomole from turning brown.


  • 1/2 lime (juiced)
  • 1 avocado
  • 1/2 cup chopped fresh cilantro (loosely packed)
  • 2 tbsp salsa
  • 1/2 clove garlic (use 1 clove if you enjoy garlic a lot)
  • sea salt and pepper to taste
  • pinch of cumin (or to taste)


  1. Juice 1/2 of a lime by poking it with a fork while squeezing the juice from it into a bowl.
  2. Mix in the 2 tablespoons of salsa.  Add the avocado in and if you don’t have a food processor, use a fork to mash it up and mix it in well with the lime and salsa.
  3. Mince 1/2 clove of garlic into fine pieces and stir into the bowl as well.
  4. Add the pinch of cumin along with the salt and pepper to taste.

This picture shows an easy way to remove the pit of the avocado.  Gently twist the pit to remove it from the avocado.  Remember to keep the pit if you’re planning on keeping extra guacomole for later.

Delicious Creamy Chocolate Smoothie (low-glycemic, high in Omega 3’s)

  • 2-3 tbsp of almond butter
  • 1 tbsp chia seeds
  • 2 tbsp hemp seeds
  • 2 cups of almond milk
  • 1 tsp vanilla
  • 1 tsp xylitol or 4 drops of stevia (optional)
  • 1 ½ scoops of vanilla whey protein powder
  • 1 tbsp of cocoa
  • 1 tsp of cinnamon
  • 1/2 cup ice cubes

This is an excellent smoothie for anyone wanting to decrease the amount of sugar consumption in their diet.  The creaminess of the smoothie offsets the fact that it has no added sweetness.  Ideal to consume on a candida cleanse as well.

Mix in blender until smooth. Enjoy!