I’ve made a few different lemon muffins over the years. One of my favorite was the Coconut Flour Lemon muffin that was nut free and very lemony. But today, I was looking for a fluffier version of that muffin. Strictly coconut flour muffins tend to be a little denser than an almond flour one because you need to use so much liquid to balance out the thirstiness of the coconut flour. I wasn’t really looking to make this one nut free in particular so I played around with it a bit until I found a combo that I really liked. This Lemon Muffin is a coconut – almond flour combo that is just what I was looking for. You can add poppy seeds to it if you like them; I didn’t add them because I didn’t have any and they’re not my family’s favorite. Feel free to customize your own until you find your perfect Lemon Muffin!


Lemon Muffin

1/2 C almond flour

3/4 C coconut flour

1/2 tsp. salt

1/2 tsp. baking soda

5 eggs

3/4 C applesauce

1/2 C honey

2 T lemon zest (about 1.5 lemon’s worth of zest)

1 tsp. lemon extract

2 T poppy seeds (optional)


Preheat oven to 350F. Mix all dry ingredients in one bowl. Add applesauce, honey, lemon zest and lemon extract. In another bowl beat eggs until they are foamy or fluffy. Gently mix eggs into flour mixture. Spoon batter into lined muffin tin. Bake for about 25 minutes or until tops are firm for regular sized muffins and 40 minutes for jumbos.


I’ve been testing out Gluten, dairy and nut free Dutch oven recipes for my local Girl Scout Day Camp. One of the most popular recipes is Dump cake, which consists of canned pie filling and boxed cake mix. In recreating this recipe, I stuck with the pie filling, finding ones that are gluten free, but nixed the boxed cake mix in favor of one I created myself. The result was good enough to serve tonight at a dinner party! Even though, it’s a recipe easy enough to make at camp, it’s tasty enough to serve to company. Give it a try on your next camping trip…or at your next dinner party.


Apple Cinnamon Cake in the Dutch oven

2 Can apple pie filling or 2 C stewed apples

¾ C Coconut Flour

¾ C Tapioca Flour

2 tsp. baking soda

1 Tbs. cinnamon

½ tsp. salt

6 eggs

1 Can coconut milk

1 Tbs. vanilla


In a Dutch oven or a deep pie dish dump one can of pie filling or 1/2 of fruit. In a separate bowl, mix all other ingredients, except the rest of the fruit, until well blended. Pour batter over fruit then pour second can of pie filling or second half of fruit over the top. (Cover Dutch oven if using.) Bake in a 350F oven (or use 6 briquettes below and 18 briquettes on lid of Dutch oven) for 45 – 55 minutes or until knife comes out clean from center of cake.



I’m volunteering at my local Girl Scout camp this summer and asked a few questions about the food they’ll be serving at camp. Since I’ll be there all day, I wanted to make sure that the food offered would be something I could eat, but I also wanted to find out how campers with allergies or food sensitivities were handled. As part of the camper experience each camper gets to learn a cooking method based on age. The youngest ones make fruit salad and other no-cook recipes, second graders get to do propane stove cooking. Third graders do aluminum foil cooking and stick cooking; fourth graders learn to cook with a box oven; fifth graders cook with a Dutch oven and sixth graders get to pick their favorite method.

The dish the group cooks is decided by the girls themselves based on their method. I asked what happened to girl with allergies if her group chose to cook something she couldn’t eat. In the past, the girl had to help to make the dish she couldn’t eat, then had to come back to the kitchen to get an alternative meal. That just didn’t seem right to me. So I asked a few more questions and found that the camp leaders were more than happy to have gluten, dairy and nut free dishes as options, but just didn’t have the recipes or time to research them. This is where I come in to the picture! I’ve got a ton of appropriate recipes to offer and the background to know how to recreate others that more closely match traditional Girl Scout dishes. So, I embarked on my mission!

I already had a paleo brownie recipe (I’ll post that one soon!), but recreating traditional Girl Scout Dump cake was a bit harder. This dish usually uses a can of pie filling (apple, cherry, peach), a boxed cake mix and a stick of butter. Since a lot of those items wouldn’t work for a camper who can’t eat gluten or dairy, I set to making my own version. I researched pie filling and found that the Wilderness and Comstock brands are both gluten free. They use a small amount of corn starch as a thickener and use sugar or cane juice to sweeten, but they were about as good as a can of pie filling could get in this situation. I think if I was making it for my own family I’d choose fresh fruit or a can of fruit in fruit juice as an alternative to the pie filling. On top of the fruit, I created a sponge cake that used coconut and tapioca flour as a base. I didn’t include any sweetener in the cake as the pie filling was sweet enough for the whole cake. I was also trying to make this one nut free in case other campers had nut allergies.

This recipe will be cooked in either a Dutch oven or a box oven at camp, so when I did my test run I cooked it in a Dutch oven. The result was very tasty! I took the cake to a get together today and everyone thought it was good. One 10 year old came back for seconds! So if you are looking for more recipes to make in your Dutch oven while camping or at home, this one might be one to try.



Blueberry Sponge Cake (Dutch oven, box oven or home oven)

1 Can pie filling or canned fruit in juice – we used blueberry pie filling

¾ C Coconut Flour

¾ C Tapioca Flour

2 tsp baking soda

½ tsp salt

6 eggs

1 Can coconut milk

1 Tbs vanilla

In a Dutch oven or a deep pie dish dump the can of pie filling or fruit. In a separate bowl, mix all other ingredients until well blended. Pour batter over fruit. (Cover Dutch oven if using.) Bake in a 350F oven (or use 6 briquettes below and 18 briquettes on lid of Dutch oven) for 45 – 55 minutes or until knife comes out clean from center of cake.


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I’ve been meaning to post this revised recipe for a while. I dropped it onto our Facebook page a while back but never backed it up on here. 

I have to say that these pancakes have been my go to breakfast for a while. I make a batch and then baggie up the rest individually, microwave one or two (or three) on a morning with a drizzle of maple syrup and usually a side of banana or apple and they set my up for a morning in the classroom just nice!

My original recipe called for 6 eggs and I was finding them a little too eggy so I played around and dropped the egg load down to 4 and they are PERFECT! 

Coconut Flour Pancakes

  • ½  C Coconut flour
  • 4 Eggs
  • 1 14oz can coconut milk
  • 1 tsp. cinnamon
  • 1 tsp. baking soda
  • 2 tsp. almond extract
  • 1 x (½ C) pot of unsweetened apple sauce
  1. Heat up your griddle or pan
  2. I use a little coconut oil to lightly grease the griddle/ pan first.
  3. Throw all the ingredients into a blender or hand whisk together well. I like to whisk the wet ingredients first then add the dry. I find it mixes better.
  4. Drop pancake sized amounts of mixture onto hot griddle and then add your favorite extras such as chic. chips, blueberries etc.
  5. Do not flip your pancakes until you see lots of bubbles rising on the top. 
  6. Flip, cook through and remove. 
  7. ENJOY!

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I really love these pancakes because they are high in fibre and you can add pretty much anything to them, i.e. chic chips, blueberries, raisins, banana, pecans etc. etc. Out of personal interest I researched more about the benefits and properties of coconut and was amazed at the AWESOMENESS of this versatile and powerful food. 

Published studies in medical journals show that coconut, in one form or another, may provide a wide range of health benefits. Some of these are summarized below:

  • Kills viruses that cause influenza, herpes, measles, hepatitis C, SARS, AIDS, and other illnesses.

  • Kills bacteria that cause ulcers, throat infections, urinary tract infections, gum disease and cavities, pneumonia, and gonorrhea, and other diseases.

  • Kills fungi and yeasts that cause candidiasis, ringworm, athlete’s foot, thrush, diaper rash, and other infections.

  • Expels or kills tapeworms, lice, giardia, and other parasites.

  • Provides a nutritional source of quick energy.

  • Boosts energy and endurance, enhancing physical and athletic performance.

  • Improves digestion and absorption of other nutrients including vitamins, minerals, and amino acids.

  • Improves insulin secretion and utilization of blood glucose.

  • Relieves stress on pancreas and enzyme systems of the body.

  • Reduces symptoms associated with pancreatitis.

  • Helps relieve symptoms and reduce health risks associated with diabetes.

  • Reduces problems associated with malabsorption syndrome and cystic fibrosis.

  • Improves calcium and magnesium absorption and supports the development of strong bones and teeth.

  • Helps protect against osteoporosis.

  • Helps relieve symptoms associated with gallbladder disease.

  • Relieves symptoms associated with Crohn’s disease, ulcerative colitis, and stomach ulcers.

  • Improves digestion and bowel function.

  • Relieves pain and irritation caused by hemorrhoids.

  • Reduces inflammation.

  • Supports tissue healing and repair.

  • Supports and aids immune system function.

  • Helps protect the body from breast, colon, and other cancers.

  • Is heart healthy; improves cholesterol ratio reducing risk of heart disease.

  • Protects arteries from injury that causes atherosclerosis and thus protects against heart disease.

  • Helps prevent periodontal disease and tooth decay.

  • Functions as a protective antioxidant.

  • Helps to protect the body from harmful free radicals that promote premature aging and degenerative disease.

  • Does not deplete the body’s antioxidant reserves like other oils do.

  • Improves utilization of essential fatty acids and protects them from oxidation.

  • Helps relieve symptoms associated with chronic fatigue syndrome.

  • Relieves symptoms associated with benign prostatic hyperplasia (prostate enlargement).

  • Reduces epileptic seizures.

  • Helps protect against kidney disease and bladder infections.

  • Dissolves kidney stones.

  • Helps prevent liver disease.

  • Is lower in calories than all other fats.

  • Supports thyroid function.

  • Promotes loss of excess weight by increasing metabolic rate.

  • Is utilized by the body to produce energy in preference to being stored as body fat like other dietary fats.

  • Helps prevent obesity and overweight problems.

  • Applied topically helps to form a chemical barrier on the skin to ward of infection.

  • Reduces symptoms associated the psoriasis, eczema, and dermatitis.

  • Supports the natural chemical balance of the skin.

  • Softens skin and helps relieve dryness and flaking.

  • Prevents wrinkles, sagging skin, and age spots.

  • Promotes healthy looking hair and complexion.

  • Provides protection from damaging effects of ultraviolet radiation from the sun.

  • Helps control dandruff.

  • Does not form harmful by-products when heated to normal cooking temperature like other vegetable oils do.

  • Has no harmful or discomforting side effects.

  • Is completely non-toxic to humans.


I really love pumpkin and my paleo pumpkin bread is a staple in this house, well used to be before I went on my challenge. SO that got me to thinking and baking and creating and…

Sneak peak at my breakfast this morning!

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I made half plain and half with raisins (I prefer the raisin) My kids love them with chocolate chips! So it depends on your market I guess ;)

Serves: 12-14 regular sized muffins/ 24 mini muffins/ 6 jumbo


  • 1/2 cup of coconut flour
  • 1/2 cup of coconut oil (melted)
  • 1 can (15oz) organic pumpkin
  • 6 eggs (room temperature)
  • 3 Tbsp. honey
  • 11/2 tsp. of cinnamon
  •  2 tsp. vanilla extract
  • 1 tsp. of allspice
  • ½ tsp. of ground cloves
  • ½ tsp. of baking powder
  • handful of raisins or/and chocolate chips (optional)


    1. Preheat oven to 350*f
    2. Mix coconut flour and oil and let sit for 5 mins to do it’s thing (absorbtion)
    3. Add other ingredients and mix well.
    4. Divide batter into lined or oiled muffin pans
    5. Bake for 40 minutes or until toothpick comes out clean.
    6. Leave to stand and cool for as long as you can ;)
    7. THEN devour!!
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This recipe was inspired by Cindy’s Table – Thanks Cindy!
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