Maple Pecan Muffins


Maple Pecan Muffins (from
*Made 3 large muffins

-2 eggs, separated
-2 tbsp coconut oil, melted
-1 tsp vanilla
-1 tbsp maple syrup
-1/2 tsp cinnamon
-1 tsp psyllium husk (or ground flax)
-Dash of sea salt
-2 tbsp coconut flour
-1/4 baking powder

-1/8 cup crushed pecans
-1/2 tsp cinnamon
-1/2 tsp maple syrup

-Preheat oven to 350•F
-Separate the egg whites from the yolks
-Whip the egg whites to stiff peaks
-In a separate bowl, mix the yolks with the coconut oil, vanilla, maple syrup, cinnamon, psyllium husk, and salt.
-Add the coconut flour and baking powder and mix until smooth.
-Slowly add the egg yolk mixture into the egg whites and mix until combined.
-Pour the mixture into muffin liners or a lightly greased muffin tin. Fill to the top.
-Combine the tipping ingredients together and sprinkle on top.
-Bake for ~18 mins.


Red Kuri Soup


Red Kuri Soup


-1 ~4lb Red Kuri squash
-2 tablespoons ghee or coconut oil
-1/2 white onion, chopped
-2 tablespoons tomato paste
-1 teaspoon curry powder
-1 teaspoon ground ginger (use fresh ginger root if you have-I didn’t.
-1 teaspoon red chili flakes
-One 13.5 ounce can coconut milk
-4 cups chicken broth
-1 1/2 teaspoons salt
-1 teaspoon black pepper
-2 tablespoons of lime juice


-Heat the oven to 400°F. Place squash directly in the oven, whole. Bake for 20 minutes or until soft enough to cut in half with little effort. Cut in quarters, place in a baking dish, and roast for 40 more minutes or until the skin can be easily peeled away from the flesh.)
-Put the squash aside for 15 minutes or until it is cool enough to be easily handled. When cool, peel the skin away from the squash flesh. You should have about 3 packed cups of roasted squash.
-In a large pot, heat the oil or butter over medium heat. When the oil is hot, add the onion and fresh ginger (if you are using) and fry in the oil for about a minute. Add the tomato paste and fry for another minute.
-Turn the heat down and cook for about 5 minutes, or until the onion begins to really soften. Add the curry powder, ginger powder (if using), red chili flakes, and black pepper. Fry for another minute, then add the squash. Turn the heat back up to medium and fry the squash with the aromatics for about 5 minutes, stirring occasionally.
-Stir in the coconut milk and chicken broth and bring to a light simmer. Lower the heat and cover the pot. Simmer for 30 minutes.
-Turn off the heat and puree the soup with a hand blender, or pour the soup in batches into a blender and carefully puree it. Add the salt in 1/2-teaspoon increments, tasting as you go, and stir in the juice of the lime. Serve immediately, with the garnishes.

Chocolate Banana Protein Pancakes


Chocolate Banana Protein Pancakes:

•1 tbsp coconut flour
•1 tbsp cocoa powder
•1 scoop chocolate protein powder (I used About Time’s vegan chocolate powder. 🌟Americans: receive 25% off your About Time protein orders when you use my “nutty” coupon code at🌟
•1/4 tsp baking soda
•1 tbsp coconut milk (use water or any milk/milk alternative)
•1 tsp vanilla extract
•1 egg
•1 egg white
•1/2 mashed banana
*Blend all ingredients together in a food processor or blender and cook in coconut oil. This made 7 mini pancakes.

Chocolate sauce:
•1 tbsp cocoa powder
•1.5 tbsp coconut milk (or any milk/milk alternative)
•2 drops of liquid stevia (or 1 tsp alternative sweetener)

*Finished them off with the other half of my banana. I coated the slices with unsweetened shredded coconut and cinnamon and fried them in coconut oil on each side until golden brown

Why I don’t count calories or macros

I’ve been getting asked a lot lately if I count calories or macros so I thought I’d explain why I don’t, and there are several reasons why. They are all ~PERSONAL~ reasons. If you count and your life has never been better-all the power to you, I’ve seen it work wonders for many people. But as for myself, here’s why I’m better off free styling it:

1⃣I tried counting macros (never just calories. In my opinion, if your going to go through the trouble of counting-at least count macros vs. calories. Please google for more details 😘) a few times in the past out of curiosity. I hated every moment. I never lasted more than a few days. The last time I tried-I got to lunch and said eff it 😜 Happiness doesn’t come from doing things you dread.

2⃣A huge reason for that ⬆️ is because I’m not a repetitive eater. I’m ALWAYS making and trying out new recipes. I understand if you eat the same thing everyday-tracking the macros isn’t that hard since it’s all in the program already but I’m eating new things every darn day. I just would rather do pretty much anything else in the world than sit there and punch every bite I take or every recipe I make into my phone.

3⃣I’m very oppositional. If you tell me not to do something…I’m gonna want to do it. So, at the end of the night if my fitness pal tells me my carbs or fats are used up for the day..well that’s exactly what I’m gonna want. And in the past, that’s what I’d do. Rebel against my fitness pal, feel like crap about it and binge on some more stuff that I’ve maxed out for the day. So some may conclude that I’m too “weak” for it. By all means, think what you wish. I believe my biggest strengths come from recognizing my weaknesses.

4⃣Counting didn’t pass my 1 year test. Whenever I try a new diet/lifestyle/habit I ask myself: “Can I see myself doing this a year from now? What about 5 years from now?” And considering I can’t even get through a week…..#epicfail for that test. I don’t do well with any fitness or food “rules.” Rules create pressure and stress which counteracts why I want to incorporate fitness and eating right into my life. This is a huge question for me because a healthy lifestyle is just that-a lifestyle. It should be easy to imagine doing it for the rest of your life.

5⃣Numbers and I are not friends. Just like tequila and I are not friends 😜. I don’t own a scale and I never will because I don’t want a number to define me. I honestly weigh myself twice a year. I just don’t care-my clothes tell me how I’m doing 😉 I do not want numbers controlling my life. I want to control my life.

🌟And those are the biggest ones. Like I said before, if you’ve found a habit that works for you-I am legit so happy for you. But just eating-when and what I want-is my habit. I didn’t create this post to encourage the ridiculousness going around these days. “Team eat clean” or “team iifym.” And we also have “team no thigh gap” vs “team thigh gap” or “team curvy” and “team lean.” Team this and that blah blah. How about “team be whatever the heck you ARE and do whatever the heck works for YOU.” I’m aware of what macros are and I agree that they all serve a very important purpose-which is why I eat them all daily. Some of you may be thinking “well if you counted you could look your best. You could reach your goals faster.” No. Please don’t assume my goals. I’m completely aware that I could reach my absolute very best physique if I counted…but I would have to sacrifice my sanity and happiness and I’m not willing to do that. My goal is healthy. Happy is healthy so I’ll just keep doing my thing and just as I respect everyone else’s choices, all I ask is for that respect in return 😊.🌟Again, just emphasizing on the fact that this whole caption and my “reasons” are all personal experiences and opinions. No need for Sensitive Sally’s on this beautiful day ☺️😉😘

A Favorite Quote


We all compare somehow, someway in our lives. It’s nature. When I first started my healthy journey, sometimes it was tough coming on Instagram and seeing the progress of the amazing people I follow. I’d get down on myself for not having so and so’s flat, unbloated tummy or so and so’s perfect A$$. I’d feel guilty eating my healthy, homemade pancakes with pure maple syrup when I saw people eating their no sugar added EVER meals. I would beat myself up if I didn’t make it to the gym yet came on to see everyone killin’ it. If any of that relates to you ⬆-cut that crap out RIGHT MEOW 😾. Thankfully, that phase full of thievery did not last long-at ALL. I don’t allow myself to feel any negative thoughts for more than a couple days. I give myself a mini pity party when necessary and than I woman the eff up because let’s face it-who the hell enjoys feeling shitty?! I’m fortunate enough to have some strong control over my feelings-(some do not and my heart truly goes out to anyone directly or indirectly affected by such unfortunate conditions 😞)-and therefore, I do not let myself sit in those pessimistic puddles! Figure out your OWN goals, your own path to get there and OWN it. Be you, do you, and love you. Use Instagram and other forms of social media for ideas and inspiration. Appreciate others as you appreciate yourself. I follow everything from bodybuilding competitors to moms trying to lose weight. I follow raw vegans, and I follow carnivores that live the paleo life. I follow gym rats and yogis. Cross fitters and personal trainers. I learn from every SINGLE person that I follow and I take that-and fit it into ME and MY journey. I love it-it’s beautiful and always makes for an exciting new day. I pray that anyone struggling with comparing, can one day overcome that and see the power and beauty invested in themselves.

Poptart Protein Pancakes


I grew up on poptarts. I always hated them. If I had to pick a flavor I would be incredibly boring and choose plain old strawberry. There is a huge poptart craze going on in the fitness world right now. People doing #iifym (flexible dieting) are all about them if the numbers fit. And all the clean eaters are making healthy versions of poptarts. I have no desire for a healthy poptart because I never really cared for them in the first place! But what I do like, is pancakes. Hence these “poptart” pancakes! (There was also a pancake challenge going on last week on Instagram which explains the overload of pancake recipes exploding on my blog hahahaha).

Pancake Ingredients:

•1 scoop vanilla protein powder
•1/2 cup oats
•100ml organic unsweetened apple sauce (snack pack size)
•1/3 cup + 1 tbsp almond milk (milk or milk alternative of your choice)
•1 tsp baking powder
•1 tsp vanilla extract
•1 tsp psyllium husk or ground flax
•1 egg
•1 egg white


-Mix all together and cook in coconut oil.

Jam Filling Ingredients:

•1 cup frozen fruit-I used strawberries
•Sweetener to taste (optional-I used 4 stevia drops)
•1 tbsp chia seeds


-Let thaw and soften in a sauce pan over medium heat.
-Mash when softened and add 4 stevia drops (if you want) and 1 tbsp chia seeds. Mix and set aside.

Frosting Ingredients:

•1 tbsp plain Greek yogurt
•1 tsp melted coconut oil
•2 stevia drops
•Sprinkled with chia seeds for the sprinkles 😊 *

*Makes 8 pancakes

Coconut Strawberry Shortcake Pancakes


I went strawberry picking last weekend and I have 7 pails 🙂 I will be eating, living, and breathing strawberries for awhile-and I’m A OK with that!

Coconut Strawberry Shortcake Stack

Ingredients for the pancakes:
*Makes 5

•1 ripe banana
•1 whole egg
•2 egg whites
•1.5 tbsp coconut flour
•1/2 tsp pure vanilla extract
•1 tsp psyllium husk (or ground flax for a source of fiber-optional)
•1/8 tsp baking soda
•Pinch of sea salt
•1 heaping tbsp of unsweetened shredded coconut (optional)


•Blend banana alone in a food processor/blender or with a hand held electric mixer.
•Add all remaining ingredients except the unsweetened shredded coconut if using. Blend until thoroughly mixed.
•Fold in coconut.
•Proceed to pan and cook in coconut oil.

Ingredients for the Strawberry Whipped Cream:

•Chilled can of FULL fat coconut milk. (Important: must be full fat, not light, and must be left in the fridge overnight or longer)
•1/2 tbsp pure honey
•1/4 tsp lemon juice
•5 strawberries, mashed or puréed


•Scoop the cream from the top of the coconut milk can into a large bowl (all the cream should be settled to the top-Try not to get any liquid when scooping out the cream).
•Using an electric mixer, blend the cream until it becomes fluffy and peaks start forming.
•While mixing still, add your honey and lemon juice until thoroughly blended.
•Purée or mash your strawberries and fold into the whipped cream 🙂
*Note-this makes a lot. Store the rest in your fridge and use it within a few days 🙂

Avocado Fries with a Spicy Chili Dip


Ingredients (for the Avocado Fries):

-1 ripe avocado
-1 whole egg
-1/2 cup almond flour
-1/2 tsp turmeric
-1/2 tsp ginger powder
-1/2 tsp Mrs. Dash


-Preheat oven to 400•F
-Mix the almond flour, turmeric, ginger powder, and mrs. Dash together.
-Whisk the egg in a separate bowl.
-Cut and peel your avocado in wedges.
-Dip each wedge into the egg and then coat with the almond mixture.
-Place on a baking sheet covered with aluminum foil.
-Bake your avocado for ~20 minutes or until the coating starts turning a golden

Ingredients (for the Spicy Chili Dip):

-2 heaping tbsp of plain Greek yogurt
-1/2 tsp chili powder
-1/8 tsp black pepper
-A pinch (or more if you desire) of cayenne pepper

Directions: Mix together and enjoy!

The eBook is READY :)

The eBook is READY :)

It’s an exciting day for me…I’m happy to announce that: MY eBOOK IS DONE!!! Took longer than I anticipated but it’s because I am a perfectionist, as is my brother-in-law (the wonderful being who made the PDF file for me)! But it’s DONE! Ok I will fill you all in on a few things before the questions start rolling in:

My eBook features over 40 recipes. The cookbook is broken down into 4 categories; Breakfast Ideas, Meal Ideas, Appetizers/Sides/Snacks, and of course, Desserts. One great characteristic my cookbook has is that I offer plenty of modifications to my recipes. I really took all dietary needs and preferences into account here. Where it was found suitable, I offered modifications to make my recipes IBS-friendly, Paleo, Vegetarian, Vegan, or even Nut-free. I really want you all to be able to enjoy my recipes, no matter what lifestyle choice you follow.

My eBook is a recipe cookbook made in a PDF format. This PDF file can be downloaded through any smartphone, laptop, desktop, tablet/book reader, and so on. The pages can also be printed out for your convenience. There is NO HARD COPY, NO physical book! It’s a file that will be sent to you via your email address once payment has been received through PayPal (you do not need a PayPal account to purchase). It is $10 Canadian.

How to Purchase:

Step 1: If you are on a computer, you will see on the right hand side of this page, a highlighted bar saying “Nutty4Nutrition eBooks.” Click there. If you are currently on a mobile phone, you will click “menu” at the top of this page, and select “Nutty4Nutrition eBooks.”

Step 2: Click on the Buy Now button below my book cover.

Step 3: Insert your payment info and submit.

Step 4: You will receive an email right away with a link to download the cookbook. Once downloaded, search for the file in your phone (if you are using one-the computer will open it right away).

Any questions or comments please feel free to ask! I thank you all for your support 🙂 Let’s EAT 😉

Blueberry Flax Pancakes


This recipe came from Meghan Telpner and her new UnDiet book which is fantastic! I only swapped a couple things and they are amazing! Fluffy as can be and full of healthy, hearty ingredients! As you can see, my cat Poncho even had to be around them at all times because they looked and were that scrumptious!

Blueberry Flax Pancakes

*Makes 16 pancakes! Great for a family breakfast 🙂 Or feel free to cut the recipe in half!


-2 1/4 cups brown rice flour
-3/4 cups ground flaxseed
-1 tbsp baking soda
-1/2 tsp sea salt
-1 tbsp cinnamon
-1/2 cup applesauce
-4 eggs
-2 tbsp melted coconut oil
-1-2 drops of liquid stevia
-1 tbsp vanilla extract
-1 cup almond milk
-1.5 cups of blueberries


-In a medium bowl, mix together your dry ingredients: brown rice flour, ground flaxseed, baking powder
-In a large bowl, mix together all your wet ingredients: applesauce, eggs, coconut oil, liquid stevia, vanilla extract, and almond milk.
-Add the dry ingredients to the wet and mix well.
-Fold in the blueberries
-Proceed to pan and cook with coconut oil. Cook on a low heat.