Paleo Banana Mug Muffin with coconut flour


I wanted a quick treat for the kids and decided on a banana mug muffin but had no almond flour. Coconut flour to the rescue ! This is such a simple and healthy treat that the kiddies are eating with gusto as I write:)

Simply mix a large banana, an egg, 1 tbsn coconut flour, a splash of vanilla and a sprinkle of cinnamon with a drizzle of honey and pour into a mug. Nuke for two minutes and voila!

Healthy and quick, what’s not to love? Add in a few sultanas to replace the honey for sweetness if you prefer.



Cherry Tomato, Basil and Feta Muffins for lunch


Today my hubby and I finally went out and bought a new BBQ. This time last year we left our old one with it’s woefully rusted out plates on the curb for the annual council pick up day and the kids and I farewelled it as it was being crumpled up in the back of the rubbish truck. Ever since then we have been making do without – it’s been a struggle to entertain, that’s for sure. It’s taken us a while to decide on a replacement as we only have a small deck and we have now decided on a Weber Q – I can’t wait to begin barbecuing and roasting up some delicious paleo dinners – oh hang on, I can’t wait for hubby to do that! Yippe!

Anyway, whilst we were at the BBQ shop I took my kids outside to wait as they were getting pretty bored and we chanced upon a tomato plant growing in the carpark – what a great activity to fill up two plastic cups full of the most gorgeous, ripe, darling, teensy weensy little cherry tomatoes. I promptly brought them home, picked some basil from the garden and whipped up these yummy Cherry Tomato, Basil and Feta Muffins for lunch. Considering I have basically no food in the house ‘foraging’ these tomatoes proved to be very handy indeed! Hey, it’s what Grok would do!!!


. 4 eggs
. 1/4 cup olive oil
. 1/2 cup warm water
. 1/2 tspn garlic powder
. cracked pepper
. 1/2 cup coconut flour
. 1 tsp baking powder
. 3/4 cup basil leaves, loosely packed and then roughly chopped.
. 1/2 cup cherry tomatoes, halved
. 50 – 100 g goats feta, crumbled
. extra cherry tomatoes, to decorate


1. Whisk together eggs, olive oil, water, garlic powder and pepper. Add in coconut flour and baking powder and stir well to combine.
2. Gently fold through basil leaves, cherry tomatoes and feta. Decorate muffins with cherry tomato halves, if using.
3. Bake for 18 – 20 minutes in a hot oven at 200 *C, until cooked.

I accidentally left out the baking powder for these muffins and they still worked out well so I was very, very relieved. I am looking forward to an easy brekkie tomorrow. Yum.


Easiest Paleo Banana Bread Ever!


I’ve just made a delicious and super easy banana bread from Comfy Belly with the kids as a fun weekend activity. It was incredibly simple to make and had only a few ingredients, mainly bananas, eggs, coconut flour and honey. I just threw all the ingredients into the food processor and then straight into the oven. 50 min later we had a deliciously sweet treat to enjoy. Happy days 🙂


Peach Paleo Danish


Here is a delightful Peach Danish that I used to make before going primal. A little while ago I attempted to ‘paleoize’ it by converting the SR Flour component to almond flour. It sucked. Splodgy, wet, squidgy – not nice. My in-laws, whom I made it for, were very nice and ate some though!

So next time I vowed to make it with coconut flour, as anybody who has ever cooked with the stuff knows just how well it soaks up the liquid. It’s kind of a miracle substance, really very strange to work with. I did my research and armed myself with a coconut flour conversion chart which I pinched from
Salted Paleo and I am so happy to report that the Danish turned out beautifully.


. 1/2 cup coconut flour
. 1 tsp baking powder (aluminium and gluten-free)
. 1/4 cup honey
. 75 g grass-fed butter, melted and cooled
. 5 eggs
. 1/4 tspn almond essence
. 825 g peach slices in fruit juice with no added sugar (do not choose ones in syrup), reserve liquid
. toasted, slivered almonds, optional


1. Pre-heat oven to 180*C and grease a 16 x 16 cm square pan well with butter (or oil)
2. Mix honey, butter, eggs and almond essence together in a small bowl
3. Add to coconut flour and baking powder and mix well. If the batter is dry add some reserved peach juice. I used 6 tspn here but be careful as the peach slices add moisture to cake.
4. Roughly chop peach slices and add half to mixture, stir carefully to combine
5. Spread out in pan and distribute remaining peach pieces evenly, gently pressing into batter. Sprinkle over slivered almonds, if using
6. Bake for 25 – 30 minutes until slightly brown on top

This time I did not have any slivered almonds to sprinkle over the dish unfortunately and I must say they really make the dish taste like an authentic ‘danish pastry’. I did miss them but it still tasted fantastic as is. In the old days I used to glaze this with a thin lemon icing which of course was amazing, but you really don’t need it.

I made this ‘danish pastry’ for my littlies whom I promised a picnic under our gorgeous, blooming, purple jacaranda tree in the backyard. All the crazy hassle with fighting and screaming and cranky little kids was worth it in the end when we could sit on our blanket, stare up at the sky, listen to nature, eat something yummy and have flowers fall on our head at the same time. It ended up being a pretty special morning.

Bon Appeit!


Paleo Zucchini Carrot Muffins


Baking with coconut flour is just plain weird. I made these little muffins yesterday in a deliberate attempt to fool the two year old into eating her veggies. They were actually pretty nice, however, I really do find the texture of paleo muffins a little odd.

The addition of a few chocolate chips was just enough to convince the kids to eat them. They actually are pretty healthy – I used eggs, zucchini, carrot, coconut flour, coconut oil, maple syrup and a handful of chocolate chips from an adapted recipe from Elana’s Pantry which you can find here

I have done a few different paleo muffins and these are the best so far. Next time I might experiment with adding a little almond flour to improve the texture and make them a bit more normal :).