Paleo “Chocolate” Dipped Valentine’s Day Shortbread Cookies

Ah, Valentine’s Day. The day of LOVE. The day filled with all things pink, red, sweet, and of course…chocolate. It only makes sense that the day of love is partnered with chocolate. Because I mean, who doesn’t love chocolate? Deep, rich, smooth, luxurious, sweet chocolate. Seems to me like love and chocolate are synonymous!

I remember when my sister and I were kids, back before boys and romance were even given a second thought, and my mom would give us little gifts for Valentine’s Day. Those gifts typically were some sweet treat and naturally a cute stuffed animal, or Beanie Baby, to add to my ever growing stuffed animal addiction.

This Valentine’s Day, I decided to celebrate by using one of my favorite recipes to make Paleo “Chocolate” Dipped Heart Shaped Shortbread Cookies/ Tea Biscuits! The recipe: SO easy and SO delicious.

The recipe made 24 little heart shaped cookies, and I could have easily eaten all of them. So, I had to give some away so I wouldn’t. They make the perfect little gift for a friend, enemy, sibling, stranger, parent, grandparent, boyfriend/girlfriend, husband/ wife, literally anyone. Why?! Reason number one: they are so darn tasty. Reason number two: they are adorable. Reason number three: they are grain free, nut free, and refined sugar free! So, there ya go! Perfect little treat for your loved one. Bite sized, chocolate dipped goodness. Valentine’s Day done right.


Ingredients for cookies:

  • 1 stick of room temp grass-fed butter
  • 1/2 a cup of coconut flour
  • 1/4 a cup of arrowroot starch
  • 5 Tbs of pure maple syrup
  • 2 tsp of vanilla extract
  • 1/2 a tsp of cinnamon
  • a dash of salt (about an 1/8 tsp probably)


  1. Oven. Preheat. 350 F.
  2. All ingredients: in a food processor. Yep, everything. (Or a large bowl if you’re doin’ it old school.)
  3. Pulse til  it’s all mixed up. (Or if your doing it old school, use a fork, or a pastry cutter, to get all the ingredients combined.)
  4. Take the dough out of the food processor (or bowl). Form it into a ball.
  5. Place it onto some parchment paper (or sprinkle some coconut flour on a board). Sprinkle the dough ball with coconut flour. Roll out the dough ball. Til’ about 1/8 to about 1/4 of an inch thickness. About. Don’t get too technical.
  6. Get whatever cookie cutter/ shape you are wanting to use. (I used little hearts, but you can seriously use whatever shape.) Coconut flour on your cookie cutter. Cut out your shapes. (Amount of cookies will depend on the shape and size of your cookie cutter.)
  7. Place your cut out cookies on a prepared (buttered up) baking sheet. Give them a little space. Bout an inch. They don’t spread, so no worries.
  8. Stick the sheet pan in the oven to bake for just 15 minutes! But, watch them. If you are using a smaller shape, they may turn golden brown quicker and be done sooner. So, just watch them.
  9. When they are done, take them out and let them cool on the sheet pan for a little bit.
  10. Then after they’ve cooled for a bit, you can move them to cool all the way on a cooling rack while you make the chocolate to dip them in!

Ingredients for “Chocolate”:

  • Coconut Oil
  • Cacao Powder
  • Pure Maple Syrup


  1. I have no measurements for the chocolate. I went off of taste. Couple tablespoons of coconut oil, couple tablespoons of cacao, couple tablespoons of maple syrup in a microwave safe bowl. Nuke it in the microwave for 10ish seconds, or warm it up in a pan on the stove, until you can stir it all up and get it all combined. Just taste as you go. Believe in yourself. If it tastes more like maple syrup, and a little more cacao until it tastes like chocolate.

*If you want to just melt up semi sweet chocolate chips, that would totally work too. (I recommend Enjoy Life chocolate chips if you’re gonna do that.)

Directions to dip your cookies:

  1. You will get messy.
  2. Chill a couple plates in the freezer.
  3. Dip, or drizzle, your cookies in however you like. Vertical, horizontal, diagonal, drizzle with a spoon, zebra stripes, full chocolate coating, whatever you like. Have fun with it.
  4. Place your cookies after you dip, or drizzle, them on the chilled plates. Stick them back in the freezer to let the chocolate harden up for a little bit.
  5. EAT them. Well, I guess you should share some of them since they are so darn good, and it is Valentine’s Day after all.
  6. To store, if you don’t devour them all, cover the plates in plastic wrap, and stick them in the fridge. If you don’t keep them refrigerated, the chocolate will melt.

The best way to eat them: With tea, or coffee. With someone you love. And sooner rather than later.

You can also partner them up with some rich, dark chocolate ice cream, as you see pictured here! I mean, why not? The more chocolate the better, right? The ice cream I used is Billy Goat Ice Cream Company’s Dark Chocolate flavor. Rich, sweet, creamy, chocolate ice cream paired with little, heart shaped, shortbread cookies. Sure to “melt some hearts” this Valentine’s Day!

The ice cream, again, no, it’s not Paleo. But, it is made with real, organic, local ingredients. Treat yourself. And, treat yourself right. It is Valentine’s Day after all!


Have a wonderful Valentine’s Day, loves! I hope it is a day full of all things lovely, rosey, and chocolatey!


Paleo Cinnamon Raisin Bread

This week has been one heck of a week. New classes, new training, new opportunities, new responsibilities, and new treats!

This past weekend I decided to make some cinnamon raisin bread. Not just any cinnamon raisin bread, but Paleo Cassava Flour Cinnamon Raisin Bread with some cinnamon honey butter. No gluten. No nuts. No refined sugar.

It was the perfect, satisfying, warm, bready, raisiny treat for a lazy Sunday night. Could have EASILY finished off the entire loaf that night, especially since it was a mini loaf, but fortunately I had enough self control to ration out the loaf so that I would have a little bit for every day until Wednesday.

I love cinnamon raisin bread. It’s another one of those foods that elicit nostalgic memories from my childhood. There’s just something about warm, moist bread, with slightly crispy edges, marked with the essence of cinnamon flavor, with little pops of fruity sweetness from raisins that have plumped up, and rehydrated, while baking. So good. Plus a little bit of sweet butter on top… Downright dreamy.


***This is a mini loaf, NOT a full loaf.***

Ingredients for bread:

  • 1 entire egg + 1 egg white (pasture raised)
  • 3 Tbs of melted grass fed butter
  • 2 Tbs of pure maple syrup
  • About a tsp of vanilla…(I spilled a little bit.)
  • 1/2 Tbs of apple cider vinegar
  • 1/2 Tbs to maybe 1 Tbs of Ceylon Cinnamon (I like my cinnamon bread extra cinnamon-y, so if that’s you, I would do closer to a whole Tbs.)
  • 1/4 tsp sea salt
  • 1/2 tsp of baking soda
  • 1/3 cup + 2Tbs of Cassava Flour
  • 4 Tbs of raisins

Ingredients for cinnamon honey butter:

  • Grass fed butter- to taste (bout 2 Tbs)
  • Local honey-to taste (bout 2 Tbs)
  • Ceylon Cinnamon-to taste (bout 1 tsp)


  1. Preheat oven. 350 F. Butter up your mini loaf pan.
  2. In a big bowl, whisk up your eggs.
  3. Add in the butter, vanilla, maple syrup, and vinegar. Whisk that up.
  4. Add in your cinnamon, salt, baking soda, cassava flour, and raisins. And you guessed it. Whisk again. Make sure all the dry ingredients are good and mixed in.
  5. Pour it in your mini loaf pan.
  6. Bake that mini loaf. I just like saying mini loaf. 30-35 minutes. Use your toothpick test. Mine was done at 33 minutes.
  7. When it’s done, take it out, and let your mini loaf cool a little bit. Don’t forget the mini loaf pan is hot (like I did). You will burn yourself if you grab the loaf with your bare hands. Remember patience and self control.
  8. Make up your cinnamon honey butter. Just use a fork and a bowl. Squish it all together.
  9. Pop the mini loaf out of the pan and let it cool a little more on a wire rack. (I hate all the “let cool” steps.)
  10. EAT THAT MINI LOAF. (My favorite step.) Slice it up, top it with the cinnamon honey butter, grab some hot tea, go sit down, put your feet up, and relax and enjoy (you deserve it). Then get up and eat some more. Try not to eat the whole thing. You might want some for breakfast. Or eat the whole thing, that’s cool too!



Pure joy and deliciousness in every bite.

Happy Baking!


Dark Chocolate Paleo Brownies

Alright y’all, I’m skipping a couple blog posts I have been working on because I just had to share this chocolatey goodness with you. I mean look at it. How could I not?

So, these are Paleo Dark Chocolate Cassava Flour Brownies. Yes, that is a thing. A very good thing. No gluten, no nuts, no refined sugar. Just goodness.

I made these guys for my birthday. (20, woo!) It seems like every birthday when asked what I want for dessert, I always end up requesting homemade brownies and homemade vanilla ice cream. Why? Warm, rich, chocolatey goodness with cold, creamy, sweet vanilla ice cream. Enough said.


Pretty sure I could drown in this brownie’s chocolatey-ness. I would be content with that.


  • 4 oz. of dark chocolate (I used 12 mini pieces of the Righteously Raw 83% Pure Dark Cacao Bite. They are sweetened with agave!) Another good quality dark chocolate will do just fine. Don’t use 83% dark if you like your brownies a little sweeter. I would suggest a 60-70% dark for you. These had a slight bitterness (that I personally enjoy) since I used the 83% dark.
  • 1/2 a cup of raw cacao powder (I used Navitas Naturals)
  • 1/2 a cup of pure maple syrup
  • 1/3 a cup of grass-fed butter, or coconut oil
  • 2 local pasture raised eggs
  • 1/2 a cup of Otto’s Cassava Flour
  • 1/4 tsp of baking soda
  • 1/2 tsp of salt
  • 2 tsp of vanilla extract
  • 1 Coconut Secret Peruvian Crunch 70% Dark Chocolate Bar (It’s sweetened with Coconut Crystals!), chopped into chunks (You can for sure just use any good quality dark chocolate, no biggie.)


  1. Oven. Preheat. 375 F.
  2. Grease your 8×8 pan with butter, or coconut oil. (Mine pan was glass.)
  3. Get a small saucepan. Put your cacao powder, butter (or coconut oil), maple syrup, and the 4 oz. of dark chocolate in the saucepan. Melt it up. Low heat, stirring consistently. Patience.
  4. Pour the smooth chocolatey-ness you just created into a large mixing bowl and just add in everything else, except for the Coconut Secret Peruvian Crunch Bar. Mix it all up. Easy as that. Really.
  5. Now you can chop up the Coconut Secret bar into to little chunks. Put 1/2 to 2/3 of the chunks into the batter and fold them in. Reserve some of the bar to sprinkle on top.
  6. Put your ooey-gooey batter into the prepared (greased) glass dish. Even out the batter, smoothing it to the best of your ability. Sprinkle the reserved chocolate chunks on top. Ta da. Beautimous.
  7. Bake them. 18-20 minutes. Toothpick test them. Beware the heavenly-ness of their aroma. It’s intoxicating. It is extremely hard not to eat the entire pan just because they smell so scrumptious.
  8. **Best served warm (not hot, no one likes a burned mouth) right out of the oven! (I mean why would you wait any longer to eat them?) Or room temp is also fabulous.



Pair these brownies with nice, smooth, and creamy cup of joe, or a cooling, calming, and refreshing cup of peppermint tea. Whatever suits your fancy. Or both! That’s usually my choice!


But this pairing…is an absolute MUST. Bourbon Vanilla Bean Billy Goat Ice Cream. Straight outta Stillwater, Oklahoma! Just don’t even bother making the brownies if you don’t plan on pairing them with this stuff. Okay, do. They’ll still be great. But, why would you do that to yourself?! It just won’t be the same. They are the perfect pairing. The combination of the warm, bitter-sweet, chocolate brownies that have just a touch of saltiness with the cold, creamy, sweet, rich vanilla ice cream that has just the perfect amount of tang at the end from the goat’s milk is TO DIE FOR…

Okay, let’s not be that dramatic. Dying for them would be unnecessary and a little silly because you will DEFINITELY want seconds…and thirds… and probably most likely fourths.

A little bit more about the ice cream, because it is just so darn good. Not only the taste, but the ingredients too! Is it Paleo, you ask? No. BUT! Billy Goat Ice Cream makes their ice cream with REAL, LOCAL, and ALL NATURAL and ORGANIC ingredients. Y’all, that’s what it’s all about. It’s ice cream. Treat yourself. But, treat yourself right. And Billy Goat Ice Cream is definitely doing it right.

Vanilla bean ice cream holds a near and dear place in my heart, being that it is probably my all time favorite dessert ever. When we would go to our lake house when I was a kid, homemade vanilla ice cream was always a thing. Nothing better. My Grand Pappy loved the stuff. And so did I.

Until now, nothing has ever even come remotely close to the incredible homemade ice cream I ate growing up as a kid. But, Billy Goat ice cream is doing a fantastic job of bringing that wonderful homemade feeling and flavor. It has added a whole other layer to my affinity for the greatness that is vanilla ice cream.


I mean, guys. Come on. Look at that. Look at that stack of brownie goodness. The chunks of chocolate. The beautiful flecks of vanilla bean in that creamy ice cream.


Goin’ for it!

The picture below is me, post birthday brunch with my parents, chowing down on this delectable treat. The expression on my face as I ate is one of dreams coming true and pure contentment.

It was a birthday, and a brownie dessert for the books.

Go on y’all. Go make yourself some brownies. You know you want to.



Paleo Pecan Pie

This Christmas, I was determined to make a pecan pie. A pecan pie that I could eat. A pecan pie that had no gluten and no refined sugar and still tasted 100 percent like the sugared up gooey pecan pies we all know and love. A pecan pie that looked, tasted, and seemed as indulgent as the traditional pecan pie. A pecan pie that my pecan pie lovin’ dad would never suspect that it was actually good for him.

The last time I had a pecan pie: I’m not too sure, but definitely way too long. This Christmas, I was determined to break the streak of a pecan pie-less life.

And I did.


And what a fine lookin’ pie it was. Despite the slightly too brown edges of the crust.

It happens.


Gooey, sweet, pecany goodness.


For the crust:

  • 2 eggs
  • 1/2 cup of melted butter
  • 1/4 tsp of salt
  • 3/4 cup of coconut flour
  • 2 Tbs of local raw honey

For the filling:

  • 2 cups of coarsely chopped pecans. Save some for decorating the top however you like!
  • 4 Tbs of melted butter
  • 3 eggs
  • 2 tsp of vanilla extract
  • 1 cup of maple syrup
  • 1/2 cup of coconut sugar
  • 1/2 tsp of salt

Let’s do this:

  1. Preheat the oven to 400 F.
  2. CRUST. Butter, eggs, salt, and honey. Mix them up in a bowl.
  3. Stir in the coconut flour. Make sure you get it all. Til it holds together. Like dough.
  4. Get your pie pan. Grease it up with some butter. Press your pie dough in the pan with your fingers. Get it all even.
  5. Prick the bottom with a fork.
  6. Bake it. 8-10 min. Don’t let the edges get too dark like I did. But if you do, it’s all good. No stress.
  7. Let it cool in the fridge.
  8. FILLING. Get your oven down to 350 F.
  9. In a bowl: eggs, maple syrup, coconut sugar, melted butter, salt, and vanilla. Mix it all up.
  10. Chop up your pecans. Saving some for decoration. Get your chilling pie crust out of the fridge and spread your chopped pecans in an even layer on the bottom of the pie crust.
  11. Poor in your GOO. (The maple syrup, coconut sugar, egg, salt, vanilla mixture.)
  12. Decorate. Use your reserved pecans to get fancy. Or not. That’s cool to. It’ll be just as tasty. My family likes a good amount of pecans to goo ratio, so I just covered the top with pecans. Your family likes more goo? Top it with less pecans or non at all. To each their own.
  13. Bake it. 30 minutes. COVER YOUR CRUST. After 30 minutes of baking, tent the pie with a piece of foil to protect the nuts and bake it for another 20 minutes.
  14. Resist the temptation of its sensual smell as it bakes. It’s an agonizing 50 minutes.
  15. Get it out of the oven after its done baking. Let it cool on the counter for a while.  Then stick it in the fridge.
  16. The real test of self control. Wait. Let it do its thing in the fridge for a while. Cold, or room temp, pecan pie is the best pecan pie.
  17. Devour. Serve it up with ice cream, whipped cream, or just nothin’. It’s downright delicious all on it’s own.


Love pie? Love pecan pie? Wanna indulge? Need a yummy treat? But don’t want all the refined sugars? Wanting to bake your pecan pie lovin’ family with strong opinions about how they like their pecan pie a pecan pie, but you wanna be able to eat it too? Here you go. A heavenly pecan pie that tastes just like your traditional pecan pie just WITHOUT the guilt and the awful belly ache.

Smile. You can have your pie and eat it too. It’s a great day. Happy baking my friends!


Paleo Pumpkin Cranberry Macaroons

Now that the semester is over and finals are complete, I can finally sit down with a cup of tea and write a little bit.

A couple weekends ago it was Bedlam for Oklahoma. The weekend where the two major universities of the state, The University of Oklahoma (OU) and Oklahoma State University (OSU), match up for their yearly football game. This year was a little extra special because it was also the game for the Big 12 Championship title.

Bedlam in my family is watched religiously every year. My family has many OSU alumni and I’m currently studying at OU. This year, I was able to come home and join my family to watch the game at my Grandma’s house.

My mom and I were wanting to make a treat for the game, so we decided to whip up some Paleo Pumpkin Cranberry Macaroons to stick with the flavors of the season while bring in the colors of the two teams: red and orange!



  • 4 cups of shredded coconut (unsweetened)
  • 1/2 cup of dried cranberries (sweetened with apple juice)
  • 1 cup of honey
  • 1/2 cup of coconut oil
  • 15 oz. of pumpkin puree
  • 1/2 teaspoon of cinnamon
  • 1/2 teaspoon of pumpkin spice
  • 2 teaspoons of vanilla extract


  1. Put the honey, coconut oil, pumpkin puree, cinnamon, and pumpkin spice in a pretty good sized saucepan. Bring it to a boil and let it simmer for about 15ish minutes.
  2. Remove it from the heat and add in the vanilla, cranberries, and shredded coconut. Stir em’ up.
  3. Line a baking sheet with parchment paper, form the cookies from the “dough”. about a tablespoon or so of “dough” per cookie. Just depends on how big or small you want them.
  4. Put them in the fridge for a couple hours to set up. If you can… perfectly okay to just eat the “dough”. But, I’d recommend letting the chill for a bit.

There ya go! Easy as that! A quick, no bake, no gluten, no refined sugar, no nuts, no dairy, sweet treat to fix up on a game day, a holiday, a birthday, or a just a plain old Tuesday!

Happy baking my friends!


Paleo Chocolate Cherry Smoothie Bowl

My mom has always taught me that if my body is craving something, I need to listen to it. If your body is craving a food, then your body is needing some kind of nutrient for one reason or another whether it is because you are sick, tired, have some hormonal imbalances, or you’re sore from a workout. Whatever it may be, it is so important to listen to what your body is telling you it needs.

ALL DAY, I was craving cherries.

Let’s talk about cherries for a minute. First off: they have AMAZING anti-inflammatory properties. This is a biggie for cherries. Because cherries reduce inflammation, they can help with things such as weight loss, heart problems, hypertension, and blood pressure! Some studies have even shown that cherries reduce inflammation better than aspirin. They also help with muscle recovery. Their anti-inflammatory property and high levels of potassium prevent muscle cramping and promote muscle strength! No wonder I was craving them!  They have tons of antioxidants which fight off free radicals in our bodies. They also help with sleep due to their high amounts of melatonin, one of the many phytochemicals cherries have! Love me some sleep. And they are sweet and delicious. Could it get any better? Cherries are pretty darn great if I do say so myself.

So, to satisfy my craving for the beloved cherry, I made this smoothie bowl! I decided to make a smoothie bowl because it is the perfect vehicle to pack A BUNCH of nutrients into, which I knew I needed. And lets be honest, they are super pretty!


So here is a breakdown of the ingredients in my smoothie bowl, and why it’s in there!


  • 10 oz. of Frozen Organic Dark Sweet Cherries: Well…I already explained that one.
  • 1 Banana: Like the cherry, the banana has tons of potassium, anti-inflammatory properties, and helps with preventing muscle cramps! They also provide a good amount of B vitamins and help with calcium absorption! Both of those are super important! Plus, the banana helps with the texture of the smoothie.
  • About a cup of Fage Total Greek Yogurt (not sure on the amount, I just kept adding until I was satisfied): It’s all about that gut health! Probiotics. Amazing little critters. They are the good bacteria in your tummy that are so important for a lot of things in the body, but especially digestive health. Probiotics help you out with digestion, detoxing, and absorbing nutrients! So many things can screw up your levels of good bacteria, such as stress, traveling, diet imbalance, and taking antibiotics. So, it is so important to give back to your gut and yogurt is a great way to do so. I eat it first thing in the morning and before I go to bed. Not Fage Total 0%. Not Fage Total 2%. Fage Total. Full fat. Animal fat is not bad fat. Period.
  • 1 tablespoon of Raw Organic Cocao Powder (slightly rounded): A great superfood rich in magnesium, fiber, antioxidants, and iron! Bonus: chocolatey taste! And I mean who doesn’t love chocolate?
  • Local Pure Raw Hilltop Gardens Honey (to taste): Honey helps boost the immune system! Great antiviral properties. Super important, especially as the days get colder. It also aids in digestive health and weight loss. It is great for cuts and reducing the risk for scaring because of its anti-bacterial properties. It’s great for your  helping to moisturize your skin because its high amounts of humectants. Honey has tons of antioxidants, and again tons of phytonutrients providing the so valuable anti-inflammatory effects. Honey is also great for combating allergies! Something oh so familiar to us Oklahomans. Honey provides so many things that are so important to us humans. I’m talking about A, C, D, E, K, and even all the B vitamins, minerals, and even trace minerals such as iron, magnesium, phosphorus, manganese, and many more! Its live enzyme content is even one of the highest of all foods! Pretty crazy. ALSO! Buy locally if at all possible. It’s so important. Bees are now finally on the endangered species list you all. Without bees, there is no us. Think about it. Buying local helps to support your local bee population and local agriculture. It also helps you know that it is REALLY honey. Gotta buy raw unprocessed honey if you all the benefits! Get your honey on. It’s a natural unrefined sweetener with all the health benefits. The best of both worlds.
  • A couple dashes of cinnamon: Cinnamon also has anti-bacterial/anti-microbial and anti-inflammatory properties and aids in digestion. It also helps with stabilizing blood sugar levels.
  • 1/2 cup of frozen spinach (thawed): Spinach has loads of great properties as most of us know, so I’m only going to focus on two! It’s rich in antioxidants and iron! Great for muscle building and recovery.
  • 1 tablespoon of Unsulphured Blackstrap Molasses: Ah, blackstrap molasses. Not one you hear about every day anymore. Such a shame because this stuff is awesome. In is loaded with important minerals. Excellent for those dealing with an iron deficiency. Or really any mineral deficiency.


  • More cherries: Because they are just so great, like we’ve discussed. I left these still a little frozen, but chewable!
  • Shredded Coconut: This is another anti-bacterial food containing a lot of vital vitamins, minerals, and amino acids.
  • Sprouted Salted Pumpkin Seeds: These seeds are high in protein and zinc! Another super important mineral that I feel gets over looked! They too also help with inflammation and sleep. Why sprouted? Well, LOTS of reasons. I’ll go into more detail in a later post, but long story short for now: it helps to deactivate all of the naturally occurring anti-nutrients and phytic acid nuts and seeds have. Sprouting helps for the nutrient absorption, makes them easier to digest, and increases the availability of their protein, enzymes, and other nutrients. The same goes with grains. They need to be sprouted if they are going to be consumed. Sprouting grains helps to decrease the amount of gluten protein, making them more digestible, and it reduces the amount of overall allergens found.
  • Whole Foods Superfood Cereal (I bought it in bulk): So, this little treat is full of other superfoods…to be quite honest, I cant remember what all is in it because there is just so many goodies in it. You’ll just have to take my word that it’s good and good for ya!

All ya gotta do to make this beautiful smoothie bowl come to be is: put all the smoothie ingredients in the blender, blend it all up, pour your desired amount in a bowl, and top it off with your toppings of choice!

So, clearly my body was telling my I was in desperate need of some anti-inflammatory foods!

This is a great smoothie for workout recovery, breakfast, lunch, dinner, snack, pre-snack snack, or just whenever you feel like it because its just so darn good for you! Plus, it’s sweet and delicious and chocolatey and cherry-y (definitely not a word)! Can’t get any better.

Remember, DON’T count calories. Count NUTRIENTS. It’s all about mindful eating and listening to your bodies, my friends.



Paleo Pumpkin Muffins

Well, Thanksgiving is right around the corner (YAY)! The leaves are falling and the weather is getting colder (with of course random hot days because Oklahoma struggles with indecisiveness).

With the change in seasons, I don’t know about you guys, but my love for muffins is multiplied by 10. Which I don’t even know how that is possible because my love for the vehicle of flavor which is the muffin is very strong year round.

SO! To satisfy my love for muffins, and embrace the flavors of the holiday, but needing something quick and simple for a “Friendsgiving” today, I made these little gems. These are Paleo Coconut Flour Pumpkin Muffins with a vanilla, honey, cream cheese “frosting”, garnished with sprouted, lightly salted pumpkin seeds. Perfect treat to start the celebration of Thanksgiving before the big day! These muffins are nice and moist and fluffy. Then paired with the smooth, creamy, and sweet cream cheese frosting, mmm, decadence at its finest without the guilt and post indulgent stomach pain that no body likes!



  • 6 free range, pasture raised eggs
  • 4 tablespoons of coconut oil (can sub for butter)
  • 1/2 a cup of pumpkin puree
  • 1 cup of maple syrup (or honey)
  • 1 teaspoon of cinnamon (slightly heaping)
  • 1/2 teaspoon of pumpkin pie spice (could add a little more or less depending on your personal taste)
  • 1/2 teaspoon of sea salt
  • 1 teaspoon of vanilla
  • 1/2 a cup of coconut flour
  • 1/2 teaspoon of baking powder


  2. Preheat your oven to 400 degrees.
  3. Mix the eggs, oil (or butter), pumpkin, maple syrup (or honey), cinnamon, pumpkin pie spice, salt, and vanilla all together until they’re all happily combined. There may be some small chunks of stuff, but that’s okay.
  4. Add in your coconut flour and baking powder.
  5. Mix it all up! Should be nice and smooth if you truly let everything get to room temperature!
  6. Grease up your muffin tin with some coconut oil.
  7. Evenly distribute your beautiful batter. Should fill up all 12 spots close to the top! (That’s okay that they are filled so high to the top. Since it’s coconut flour, they wont rise too much.)
  8. Pop them in the oven for just a short 18 minutes!
  9. Once you get them out of the oven, wait a couple minutes, then get them out of the muffin tin to cool. If you greased your pan with coconut oil, they should pop right out, no problem. Just gently use a butter knife to help you get them out with some leverage.
  10. Let them cool at room temp for a little bit, then pop them in the fridge while you make the “frosting”!


Ingredients for the “Frosting”:

  • 8 oz. of softened cream cheese
  • 1/2 a cup of softened butter
  • 1/4 of a cup of maple syrup or honey (give or take…I gave.)
  • 1 teaspoon of vanilla


  2. An electric mixer is preferred… I did it by hand.. Talk about a major forearm workout!

Put it all together! Take the muffins out of the fridge, frost them up, top them with sprouted, lightly salted, pumpkin seeds, and put them back in the fridge until party time, or until you just can’t take it any longer and have to devour one before you just loose it! Best served cold with a nice hot cup of tea, or coffee, of course.

All this goodness is free of gluten, refined sugar, and nuts. But, far from being free from flavor! Perfect for entertaining those with food allergies, or sensitivities, or just your regular old lover of sweet treats this holiday season!

Happy baking, my friends!