Refreshing Summer Slaw!

Well Summer showed up! 

Came in with a bang here!  The temps are high and so cooking is not so fun when it is hot.

We love a good slaw here and find them so refreshing, especially in the heat of the summer.  They go along so well with just about anything or eat them on their own!

Here is a super delicious carrot slaw that we hope you enjoy as much as we did!

Raw Carrot Slaw with a Lemon-Dijon Herb Vinaigrette


  • 2 cups multi-coloured carrots, julienned (I used purple, orange, red & yellow carrots)
  • 1/2 red onion, finely sliced
  • 1 sweet red pepper, julienned
  • handful of fresh chives, finely chopped
  • handful of parsley, finely chopped
  • 1 tbsp fresh tarragon leaves, finely diced
  • 1 clove garlic, minced
  • juice of 1 whole lemon
  • 3 tbsp extra-virgin olive oil
  • 1 tbsp Dijon mustard
  • 1 tsp raw honey
  • 2 tbsp raw pumpkin seeds to garnish



  1. Pour lemon juice into a small glass bowl and slowly whisk in the olive oil. Add garlic, Dijon, and honey and mix until evenly combined. Set aside.
  2. In a medium glass or ceramic bowl combine the carrots, onions, peppers, chives, parsley and tarragon, toss lightly.
  3. Add the olive/lemon vinaigrette to the vegetable slaw, toss until well coated. Add pumpkin seeds to garnish.
  4. You may substitute 1 cup of the julienned carrots for 1 cup of shredded Napa cabbage and replace the pumpkin seeds with sesame seeds for an alternate taste experience.



Hope you enjoy this slaw.  If you’re looking for another fresh summer salad with a little extra added to it, try the Roasted Sweet Potato, Pomegranate and Quinoa Salad!  This one is so good as well but a little added protein to it!


Banana Coconut Pancakes-GF

You put the Banana in the Coconut and mix it all up!

And you get….

Banana Coconut Pancakes…Gluten Free!

Val was busy today making a beauty recipe for some Banana Coconut Pancakes.  They are gluten free too!  In fact, they are flour free 😉

Check these out!


  • 3/4 cup desiccated coconut (finely ground coconut)
  • 1 cup Almond meal
  • 1 tsp ground cinnamon
  • 1/4 tsp sea salt
  • 1/2 tsp baking powder
  • 3 large eggs
  • 2 tbsp maple syrup
  • 2 medium ripe bananas
  • 1 tsp vanilla
  • coconut oil for cooking
  • Optional: wild blueberries, whipped coconut cream, cashew cream or yogurt for serving


1. In a medium sized mixing bowl add the coconut, almond meal, cinnamon, sea salt and baking powder. Mix until well combined.

2. In a high speed blender or food processor add eggs, maple syrup, bananas and vanilla. Puree mixture until batter is light and fluffy.

3. Pour batter into the dry ingredients and blend until combined.


4. Lightly coat a pan or griddle with the coconut oil on medium heat. Use a 1/4 cup measure to scoop out batter for each pancake. Cook the pancake until bubbles appear on the surface then flip over and continue cooking for another 1-2 minutes or until golden. This batter is more delicate than regular flour based pancakes, so handle each pancake with care. Don’t be tempted to make them larger than 1/4 cup at a time as they are hard to flip over without breaking. Add oil to the grill or pan as you finish cooking the remaining batter.

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5. Keep warm and add fresh berries, cashew cream or yogurt & maple syrup before serving.

*I had frozen wild blueberries that I added to a few pancakes for variety.



Blueberry Donuts – Vegan & GF


Well I tried out a couple of new recipes this weekend.  One did NOT go as planned and was a major flop.  It was going to be an upside down Blueberry Banana cake.  Just didn’t work.  The Blueberries ended up burnt and the cake wasn’t cooked properly.  So I said…screw this cake and went out on my bike.

The sun was shining here this weekend and there were some lovely warmer temperature and I had to get out!

Now, if you follow us on Instagram, you would have seen on Saturday morning that I posted some waffles and blueberries we were having for breakfast.  I tried out this new brand of frozen fruit called Nude Fruit.  Which, you can guess from the name, there is nothing added to these fruits.  They are individually frozen so you don’t get a lump of frozen fruit.


Sunday came and I was not going to let the failure of the cake defeat me.

These delicious blueberries were going to be used for something!

They say to stick to what you know.  I know donuts.

So how about some Blueberry Vegan and Gluten free donuts?

I made both gluten free and non-gluten free so the recipe will have both options 🙂



1 cup of all purpose flour **to make gluten free, I find that brown rice flour and 1 teaspoon of xantham gum works quite well.

1/4 cup coconut sugar

1/4 cup of maple syrup

1 1/2 teaspoon baking powder

1/4 teaspoon nutmeg

1/4 teaspoon cinnamon

1/2 cup almond or soy milk

1/2 teaspoon apple cider vinegar

1/2 teaspoon vanilla

2 tablespoons unsweetened apple sauce (or 1 flax egg) ***I used a flax egg this time

1/4 cup vegan margarine or coconut oil.

1/4 cup of magical blueberries.


  1. Preheat your oven to 350 F.
  2. In a bowl, mix all of the dry ingredients together using a whisk.
  3. In a sauce pan or a glass bowl, mix the wet ingredients together and heat until the margarine or coconut oil is melted.  I have found that a glass bowl in the microwave will work as well as a sauce pan on the stove, but just watch that you heat just until the margarine is melted and not any more than that.
  4. Mix the wet into the dry and mix thoroughly.  Then add in the blueberries, just fold them in enough to mix them.
  5. Into a greased donut pan, put the batter in, preferably pipe it in but will work with a spoon, you will just have to make sure the batter is evenly distributed in the pan.
  6. Bake 10-15 minutes.  The donut should just be golden and spring back at you when you push on them.
  7. Take out and let cool.


Just look at this beautiful donut!!!


Strawberry-Lemon Cupcakes!

Val made cupcakes!!!!


In the mood for something sweet?  This AMAZING recipe will not only satisfy that sweet craving but has no Gluten in it either for all you Celiacs out there…or if you just don’t want to eat the gluten!


  • 1 1/2 cups Almond Meal (finely ground almonds)
  • 1 1/2 cups Coconut
  • 1 large ripe banana, mashed
  • 1 cup fresh strawberries, mashed
  • 3 eggs
  • 1/2 cup coconut milk
  • 1/2 cup pitted dates, diced
  • 1/4 cup coconut oil, melted
  • 1 1/2 tsp pure vanilla
  • 1 tsp lemon zest
  • 2 tsp fresh lemon juice
  • pinch pink sea salt




  1. Preheat the oven to 400 F.
  1. Place eggs in a medium glass mixing bowl and whisk until light and fluffy. Add the mashed banana, strawberry, coconut milk, coconut oil, lemon juice and vanilla. Let the batter sit for at least 5 minutes, then mix until evenly blended.
  1. In a large mixing bowl, combine almond meal, coconut, lemon zest, pink sea salt and dates.
  1. Add wet ingredients to the dry, combine until evenly blended.
  1. Distribute the batter evenly and bake for 12-15 minutes or until golden brown.
  1. Allow to cool completely before adding strawberry coconut cream.


*****The recipe can be made vegan***** Now Val has tried it with chia and although delicious the cupcake was a little denser than with the eggs.  BUT….I have a feeling that Aquafaba (the brine in your can of chickpeas) may be exactly what we need to use to give them the extra fluffiness.  

So I think this is going on the agenda….try this recipe with the aquafaba!  Keep you guys posted!!!


  • 1/2 cup pureed strawberries
  • 1 cup Plain Greek Yogurt
  • 3 tbsp maple syrup

Whip these ingredients together for a light and sweet icing!


You may use chilled coconut cream by blending a small can of full-fat coconut (drain excess water first before whisking the full-fat) and add 1 tsp vanilla & 2 tbsp maple syrup, whisk vigorously. Add a dollop of whipped cream to each muffin if you are eating them right away or refrigerate and add to muffins as needed.

Or…what the heck…do both 😉

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Vegan Cinnamon Buns – YouTube Thursday!

You Tube Thursday!!!

We wanted to share a video today from one of our fave blogs, The Minimalist Baker.  We have shared a few recipes over the last year with you guys and can’t say enough good things about this blog.


Ya…I know…What’s not to love.  I will attempt this recipe using gluten free flour perhaps on the weekend.  The whole yeast/gluten free combo actually frightens me!  Believe me, if you have tried as many gluten free baking recipes as I have, and believe me, the majority of them don’t make it to the public, you’ll know what I mean.  But…they say to do one thing each day that scares you…so does this count?  😉

This weekend is shaping up to be still a little on the cold side here, so I think it may be a good time to do some baking of the buns.  Definitely going to give this recipe from The Minimalist Baker a try!

Check out her blog for great recipes and blogging info too!

Gluten Free & Vegan Ginger Cookie

Gluten Free?  check!

Vegan?  check!

Ginger & Molasses Cookie?  check!

Tried out a new recipe for some Ginger and Molasses cookies today and thought I’d share it.

Usually I use brown rice flour but today, I did a mix of brown rice flour and some gluten free oat flour I made from gluten free oats.  Just pulse some oats in a chopper or a food processor; you’ll end up with some nice oat flour that is a little more substantial than the rice flour that tends to be quite fine.


  • 1/2 cup coconut oil
  • 1/2 cup of brown sugar
  • 1/2 cup molasses
  • 1 tbsp grape seed oil
  • 2 tbsp almond milk, unsweetened, no flavour
  • 1 tbsp vinegar
  • 2 cups of brown rice flour
  • 1/2 oat flour
  • 1 tsp baking soda
  • 1/2 tsp ginger
  • 1/2 tsp cloves
  • 1 tsp cinnamon



  1. Preheat oven to 375F
  2. In a stand mixer or a large bowl, using a hand mixer, put in the coconut oil and brown sugar.  Mix until creamed together.
  3. Add in the molasses, vinegar, almond milk and grape seed oil.  Mix well.
  4. In a separate bowl, mix together the flours, baking soda, ginger, cloves and cinnamon.
  5. Gradually add in the flour to the wet mixture.
  6. Measure out a teaspoon of dough and roll into a ball.  Set on cookie sheet and flatten with fork. Sprinkle some granulated sugar on them and pop them into the oven for 5 minutes.
  7. Let them cool for a couple of minutes and grab a cup of tea and Enjoy!!


Maple, Apple & Cinnamon Baked Oatmeal

Maple, Apple & Cinnamon Baked Oatmeal!

Ok..what the heck is going on with the weather?  One day it is nice, almost spring like and the next the temperatures drop 20 degrees and we’re freezing our buns off again!

The chilly weather is when we need to have something warm and lovely for breakfast. What could be more warm and lovely than Maple, Apple & Cinnamon Baked Oatmeal?

The great thing about baked oatmeal, unlike making it by the bowl, is that you can make a big batch and store it, warm it and have some more for dessert!


  • 2 1/2 cups large flake oats
  • 2 1/2 cups plain Almond Milk
  • 2 apples, peeled and shredded using the large side of a box shredder
  • 1/2 cup dates, pitted and chopped
  • 1/3 cup raisins or currants
  • 1/4 cup slivered almonds
  • 2 tbsp maple syrup
  • 2 tbsp Almond butter
  • 1 tsp cinnamon
  • 2 tsp pure vanilla essence
  • pinch pink sea salt
  • coconut oil for greasing baking dish

Preheated 350 F oven


  1. In a medium sized mixing bowl soak the oats in the Almond Milk for 10-15 minutes.
  1. Add all of the remaining ingredients, and mix until thoroughly blended.
  1. Lightly coat a large baking dish with coconut oil and scoop the oatmeal mixture into the baking dish.
  1. Bake on the middle rack of the oven for 40-45 minutes or until golden brown.
  1. Serve warm with extra Almond milk, coconut milk, cashew cream & a drizzle of maple syrup if you need more sweetness.
  1. Leftovers can be stored in a sealed container in the fridge for 5 days or frozen in individual serving dishes.






Cacao Banana Almond Ice Cream

Cacao Banana Almond Ice Cream!  It’s vegan and raw! 

Oh…and Delicious! 

Val is in love with her new blender, and I don’t blame her…total blender envy going on here. 🙂  But now she comes up with these crazy recipes using her beloved blender that are awesome for us to share here!

In the mood for something sweet, creamy, chocolatey but you still want to stay on the path of healthy food?  Maybe you don’t but even if you don’t…this recipe will not disappoint even the sweetest of sweet tooth.


  • 4 medium frozen bananas, cut into bite size pieces
  • 1/2 cup unsweetened Almond milk
  • 1 tbsp natural almond butter
  • 2 tbsp cacao powder
  • 2 tbsp pure maple syrup
  • 1/2 tsp pure vanilla



  • 2 tbsp cacao nibs
  • 1/4 cup fresh berries
  • 1 tbsp chopped almonds



  1. Place frozen banana pieces, almond milk, almond butter, cacao powder, maple syrup and vanilla in a high speed blender and pulse for 2 minutes, scraping down the sides as you go. Blend until smooth and creamy.
  1. You may serve right away or freeze for a few hours. Using an ice cream scoop, place ice cream in a small dessert dish or bowl and top with berries, cacao nibs and almonds.


Variations: This is also delicious made with coconut milk and served with coconut shavings.

I know it is cold outside…again… but ice cream taste good no matter when you have it!


You Tube Thursday!

So…we recently upgraded this blog to be able post VIDEO!!!  

So excited.  There have been so many videos we have wanted to share but up until now all we could do is share a  link.


I wanted our friend (ok, she’s my uber talented neice) Kalie at The Hungry Elephant

to be the first video we share for what I hope will be a weekly feature…..

You Tube Thursday….dah…dah…dah…!!!

This recipe from The Hungry Elephant is sweet treat but a healthy snack all at the same time!  One of my all time faves…baked apples.

Check it out..and check out The Hungry Elephant...


Smokey Mushroom Miso Soup


Smoke ’em if you got ’em!

Haha…not really, but I couldn’t help myself.

Val’s soup this week is a savoury smokey tasting soup make with a unique tea called Lapsang Souchong.

I know…tea…in soup?!

I had never heard of this tea, but Val had while reading a Rosamunde Pilcher novel many years ago.  The tea was described as a peaty scotch rather that a tea.  I think that really caught Val’s attention!  😉

The black tea is dried by smoking it over a fire of pine wood, which infuses the smokey flavour to the tea.  The tea can be used with other brewed teas or mixed with spices for marinades.  The smokey flavour is a nice treat for vegetarians who miss having a smokey flavour.

This recipe was inspired by a recipe in the book from Soup Sisters.  Soup Sisters is a non-profit organization who donates soup to domestic abuse shelters throughout Canada.   Check out their organization as well as their souper cookbook!



  • 8 tsp Lapsang Souchong tea
  • 6 cups water
  • 4 cloves garlic, minced
  • 2 cups vegetable broth
  • 1/2 cup white miso paste
  • zest of 1/2 lemon
  • 2 tbsp fresh lemon juice
  • 2 tbsp fresh ginger, finely grated
  • 1 tbsp wasabi paste
  • 2 tsp rice wine vinegar
  • 1/2 cup shiitake mushrooms, stems removed and caps thinly sliced
  • 1/2 cup oyster mushrooms, sliced
  • 1/2 cup cremini mushrooms, sliced
  • 1 cup tofu, diced
  • pepper to taste
  • garnish soup with green onions, finely diced



  1. Boil 6 cups of water and steep tea for 3 minutes maximum, any longer than this will make the tea bitter tasting. Strain the tea leaves.
  1. In a large soup pot, combine the brewed tea, vegetable broth and garlic and bring to a boil. Reduce heat to medium-low and simmer uncovered for 10 minutes.
  1. Reduce heat to low heat and add the miso, stir until it is dissolved.
  1. Add the zest, lemon juice, ginger, wasabi and rice vinegar. Simmer for another 5 minutes.
  1. Add the mushrooms and tofu and simmer for 8-10 minutes. Season with pepper to taste.
  1. Add green onions just before serving.

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Brewing the smokey Lapsang Souchong tea.


The smokey, savouriness of this soup will sure to satisfy.

Vegan Chocolate Truffles!

Chocolate is happening!

You can’t have Valentine’s Day without it ❤

We have a mind blowing recipe for Valentine Truffles…and did I mention, they are vegan!  




80 grams of 100 percent cacao (baking chocolate) I used Chocosoltraders Gratitude Cacao

50 grams raw sugar


Flavour Options:

  • peppermint or orange oil
  • vanilla essence or powder
  • cacao nibs
  • chili & cinnamon powder
  • dried fruits
  • maca
  • coconut
  • sea salt
  • orange or lemon zest

To flavour…just use  2-3 drops of the oils or a pinch of spices.


  1. In a medium sized pot, bring water to a boil and place a glass bowl in pot.
  1. Add the chocolate to the glass bowl, reduce heat and slowly melt the chocolate.
  1. Add the raw sugar and mix until well blended. If you want a smooth texture, blitz the sugar in a food processor until the sugar is really fine before adding the sugar. I like the old school style of chocolate, with a bit of texture.
  1. Add the liquid chocolate mixture to your chosen mold, one spoonful at a time just until chocolate is level with the top of each opening.
  1. Top each truffle with your flavour of choice. Today I decided to do a variety of options: chili & cinnamon, orange, peppermint and a vanilla truffle.
  1. Allow to cool completely before removing truffles from the mold. I like to place mine in the fridge for at least 30 minutes while doing the cleanup. Remove from the fridge, turn mold upside down and give it a gentle tap to loosen truffles or simply remove each one manually.
  1. If you haven’t eaten all of the truffles, store them in an air tight container, away from heat and light.

Note: The chocolate will sweat if left in the fridge too long. If this happens gently wipe the water off with a towel.

Are you ready for the finished product?  Holy cow! Check these babies out!

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They are almost too nice to share…;)

Pink Passion Slushie

It’s Valentine’s Day!!! 

How about a Pink Passion Slushie to share with your sweetie?

Not only does this slushie taste yummy…it is chock a block full of awesomeness!



  • 3 cups ice
  • 2 cups brewed hibiscus tea (2 tea bags/2 cups water), cooled or ideally chilled
  • 1 cup pink grapefruit, peeled and chopped (seeds removed)
  • 1 cup frozen strawberries
  • 1/2 cup pomegranate juice
  • 1 tsp Camu Camu powder
  • 1 tbsp agave, honey or maple syrup to taste
  • *Additional antioxidant boosters: 1/2 tsp Amla powder (Indian Gooseberry)
  • 1/2 tsp pomegranate powder



  1. Brew the hibiscus tea and let steep for 10 minutes. Allow to cool completely before using.
  1. Place 3 cups ice in a high speed blender, add the hibiscus tea, pomegranate juice, grapefruit, strawberries ,Camu Camu powder and chosen sweetener. Blend on high until smooth.
  2. Get two straws and share with your special someone…or…drink it all yourself!!

So not only is this yummy and full of deliciousness, this smoothis has some amazing fruits that are sooooo good for you!

Camu Camu is a cherry like fruit from the Amazon Rainforest of Peru which has the highest known source of vitamin C. In 100 grams of fresh fruit, vitamin C content ranges from 1880-2300 mg depending on ripeness.

Vitamin C is incredibly important for immune function, mood regulation, energy and collagen production to name a few. Vitamin C is naturally sour tasting, so blend the powder into your smoothies, raspberry vinaigrettes or add to your energy bars.  You can purchase Camu Camu from health food stores, specialty boutiques and online.

Amla, also known as Indian Gooseberry, is a fruit from a deciduous tree native to India. It is considered sacred due to its very high antioxidant, vitamin and mineral content. This cooling herb is a staple in traditional Ayurvedic medicine. Amla fruit is sour tasting due to its high vitamin C and antioxidant content. Its traditionally used to promote longevity, enhance digestion, strengthen the heart to name a few. In India the fruit is eaten raw, pickled or cooked into various dishes, including savoury & sweet. Amla powder is also used to prepare inks, shampoos, and hair oils. The wood from the trees are used to line water wells to provide clean and sweet tasting water for drinking and cooking.

Add Amla powder to your drinking water, smoothies, juices and salad dressings. You can purchase Amla, at health food stores, Indian grocers and online. A good rule of thumb is use 1 tbsp Amla to 8 ounces of liquid.

We hope you all have an amazing Valentine’s Day!!! 

Roasted Carrot & Cauliflower Soup

Soup Month has begun!!

We will strive to bring you some delicious soup or stew recipes that will be easy to make and yummy to eat!  It may be cold outside, but the soup is heating up!

Let’s start with a flavourful soup to warm your insides.

Roasted Carrot & Cauliflower Soup with Lemon Ginger



  • 10 carrots, peeled and chopped
  • 1 head of cauliflower, chopped
  • 2 tsp olive oil
  • 3 cloves garlic, chopped
  • 1 tbsp fresh ginger, sliced
  • 1 1/2 tsp pepper
  • 1 tsp sea salt
  • 2 tbsp curry powder
  • 4 cups of vegetable broth
  • 1 X 398 ml can of coconut milk
  • zest and juice of 1 lemon



  1. Preheat oven to 400 F.
  1. Place carrots and cauliflower in a bowl and add the oil, garlic, ginger, salt and pepper. Mix until vegetables are evenly coated.
  1. Line a baking sheet with parchment paper or tin foil and roast the vegetables for 20 minutes; stir then roast for another 15 minutes. Remove from the oven.
  1. Bring vegetable broth to a boil and add curry powder along with the roasted vegetables. Reduce heat to medium, cover the soup with a lid and cook for an additional 10 minutes.
  1. Turn the heat off and puree the soup with an immersion blender or puree in batches in a blender.
  2. Add the coconut milk, lemon zest and juice to the soup and stir until evenly blended.


Orangey goodness!!!  

Let us know if you give it a try!


Butternut Squash Soup-Vegan

We’re half way through January!

The winter hasn’t been too bad so far but still leaves us craving for some hot food! What is better than a steamy, hot bowl of soup on a cold day?

I was growing tired of making chilli and had picked up a butternut squash from the market last week.  I thought of roasting it and making a rice bowl, but after a training run left me cold for the afternoon, I wanted a big bowl of soup and a toasted piece of rye bread to fill me up.

This was a total ‘wing it’ recipe that just happened to turn out good enough to share.  I guess the only thing I would change, depending on your taste, is the amount of salt.  I don’t typically salt anything, so for me, the salt I added was enough, but you could probably add more if you like a little more in your soup.


  • One medium sized butternut squash.  Peeled and cubed.
  • One Spanish onion.  Diced.
  • 1/2 red pepper
  • 8 cups of water or veggie broth.  You could probably use some coconut milk for a portion of this for a more creamy type soup.
  • 1 teaspoon of Garam Masala
  • 1/2 teaspoon of turmeric
  • 1/2 teaspoon cumin seeds
  • 1/2 teaspoon of cinnamon
  • 2 teaspoons of coconut oil
  • Salt and pepper to taste.


  1. In a large soup pot, on medium heat, put in the coconut oil to melt.  Add in the cubed squash, onion and pepper.
  2. Heat on medium until the onion becomes translucent. Probably about 5-10 minutes.
  3. Add in the spices. Heat for another 3-5 minutes.
  4. Add in the water or broth and/or the coconut milk.
  5. Bring to a boil with the lid off.
  6. Once boiling, put the lid on and turn down heat to low/medium; just to simmer.
  7. Simmer for about 30 minutes or until the squash is soft.
  8. Turn off the heat.
  9. I like to leave it cool for 15 minutes or so before I take the immersion blender to it.  You can leave the soup chunky if you prefer as well.

This recipe is souper easy!  See what I did there…;)

Truly easy and full of flavour.  Enjoy it with your favourite crackers or toast to warm you up on a cold day.  I threw a couple of walnuts in for a crunch and a dash of cinnamon because, I can’t get enough cinnamon!


Cranberry Banana Muffins

When you over buy the bananas and have cranberries left over from Christmas….you make muffins!

The window of opportunity for the banana in our home is small.  There is a very fine line, maybe a matter of a couple of days between not ripe enough and too ripe.  Personally, I can’t eat them too ripe.  Sure, you can toss them into a smoothie, but the temperatures here in Ontario have not been conducive to me wanting to make a freezing cold smoothie.

The cranberries I bought over Christmas are still in the crisper as I didn’t use as many as I thought I may need for dinner.

So I put them together…in a muffin!

This recipe can be made vegan or not, gluten free or not.  It really is very flexible for any type of dietary options you have to accommodate.  Today, I just made them vegan, but have included the substitutions for gluten free if you need that as well.


3 medium sized bananas mashed

1/2 cup of sugar (I have used 1/4 cup of sugar and 1/4 cup of maple syrup as well and it works!)  Brown sugar or coconut sugar works the best here.

1 flax egg (1 tablespoon of flax meal plus 3 tablespoons of warm water), or 1 egg, or 2 tablespoons of unsweetened apple sauce.  Any of these will work. I have tried all three.  Personally, I enjoy the apple sauce substitution as I just adds just a little hint of apple flavour to them as well.

1/3 cup of melted coconut oil (or margarine or butter)

1 1/2 cups of flour *** so for here, you can make this gluten free by using the same amount of brown rice flour. I like the brown rice flour as I feel it just has a little more consistency to it than the white, plus you get the added fibre of the brown rice.  AND…this is important…add 1 teaspoon of xantham gum or guar gum.  This will help keep them from crumbling.

1 teaspoon of baking powder

1 teaspoon of baking soda

2 tablespoons of flax meal (this is optional but gives the muffins a little more body)

1 cup …or so of cranberries.  Really, use as many as you like to make them as full of cranberries as you want…no rules here.


  1. Heat the oven to 400F.
  2. In a stand mixer or a large mixing bowl with a hand mixer or a big spoon and a fast hand, put the mashed banana and sugar together and mix up.  Add in the egg and melted butter, mix thoroughly.
  3. In a separate bowl, mix together the flour, baking powder, baking soda and flax meal.  Combine them all together.
  4. Slowly adding in the dry to the wet mixture and stir just until combined.
  5. Add in the cranberries but try not to over mix.
  6. Scoop mixture into muffin tin.  Either a greased tin or use the silicone cups.
  7. Bake for 15-20 min
  8. Cool for at least 10 minutes before removing them from the pan.
  9. Make yourself a cup of tea or coffee and enjoy!