Banana Flour Waffles (AIP/Paleo)

These waffles have the perfect texture! The best texture I’ve had in a baked good while being on the Autoimmune Protocol. The taste is not at all like a glutenous waffle, to be honest. BUT they are tasty – especially with coconut oil and maple syrup or coconut cream on top.

I have experimented a little bit to try and make them into pumpkin spice waffles, but haven’t perfected that yet. Open to suggestions. 😉


  • 1 C banana flour
  • 1 tsp baking soda
  • 2 tsp cinnamon
  • 1/3 C coconut oil
  • 1/3 C water
  • 2 gelatin eggs (1/2 C water, 2 T gelatin powder)


First, prepare the 2 gelatin eggs. Beating until frothy.

Add all remaining ingredients to medium bowl or high-powered blender. Blend/mix well. Add prepared gelatin eggs and blend/mix just until mixed.

You may want to grease your waffle iron! These seem to take a bit longer than a standard waffle to cook, as well. You’ll know they’re ready when you try to lift the lid and there is little to no resistance (if there is a lot of resistance – STOP! you will tear your waffle).

Makes about 2 standard round waffles.


See that perfect texture?! They are crispy and delightful in my mouth!

Jellied Cranberry Sauce (Paleo/AIP/Low-FODMAP)

Deciding what to bring to a family Thanksgiving on a Low FODMAP AIP diet isn’t impossible, but it is hard.

I have always looked forward to my Grandma Cave’s jellied cranberry sauce for Thanksgiving. Her recipe (that I have in her handwriting!) calls for a LOT of white sugar. And a packet of Jell-O. And other not SO bad things that I just can’t have right now (tasty tasty pecans, canned pineapple…). I really wanted to make something that would hit that Grandma’s-cranberry-sauce-shaped-hole in my stomach without compromising my health goals.🙂 Thanks to Grazed & Enthused for the helpful inspiration.

Also, a serving of this would be low-FODMAP. But don’t go crazy – it is still a sweet dish and more than 1 tablespoon of raisins would be a moderate dose of FODMAPs. I didn’t add the optional tigernuts (because I don’t have any at the moment), but this turned out AMAZING. My one year old was gobbling it up!

  • 12 oz. Fresh Cranberries
  • 1 C Bone Broth
  • 3 T Maple Syrup (divided)
  • 3 Mandarins, sectioned
  • 1/4 C. Raisins
  • 1/2 C Filtered Water (sub with more bone broth for more nutrient density!)
  • 2 T *Real* Gelatin

Optional: chopped tigernuts, cinnamon, clove

Bring to a boil: cranberries, bone broth, 2 T maple syrup. Optional: add cinnamon and clove to taste for a more “fall spice” version. Reduce heat, cover, and simmer for 25 minutes. Stir occasionally.

While that’s simmering, chop mandarin sections – reserving 3-5 slices.

Remove cranberry mixture from heat. Stir in mandarins and raisins. Optional: chopped tigernuts would be a lovely addition here (Grandma Cave always made it with pecans! yum.).

In a small saucepan, heat 1/2 C filtered water until very hot, but not boiling. Add gelatin and 1 T maple syrup and stir well.

Pour gelatin mixture into cranberry mixture. Mix well and pour into serving dish. Lay reserved mandarin sections on top of mixture for visual appeal.🙂

Refrigerate for at least 1-2 hours before serving. Up to 3 days in advance.

1st Place Chili

This chili won first place in the “classic” category at Ontario Christian Fellowship’s 2015 Chili Cook-off.



  • 2 tablespoons brown sugar
  • 3/4 teaspoon black pepper
  • 3 tablespoons chili powder
  • 1 tablespoon paprika
  • 1 tablespoon salt
  • 3/4 teaspoon cumin
  • 1/4 teaspoon oregano

In small bowl, mix all seasoning ingredients together.


  • 2 pounds ground beef
  • 2 (large) cans crushed tomatoes
  • 2 (15 ounce) cans diced tomatoes
  • 1 (small) can tomato paste
  • 1 large onion – diced
  • 2 (15 ounce) cans pinto beans
  • 1 (15 ounce) can kidney beans
  • 1-2 (small) cans sliced mushrooms

In large pot, brown ground beef. Don’t drain fat. Add onion and sauté until onions become translucent. Transfer to slow cooker, add seasoning mix, and remaining chili ingredients. Cook on high for 4 hours or low for 8 hours.


Cinnamon Pumpkin Cupcakes

Preheat oven to 350F.

Grease 12 cup muffin tin.

Whisk together:

  • 1-1/2 cups pumpkin puree
  • ½ cup melted coconut oil
  • 2 large eggs
  • 1/4 cup maple syrup

Stir into the pumpkin mixture:

  • 1 cup sugar
  • 2 teaspoons cinnamon
  • ¼ teaspoon nutmeg
  • ¼ teaspoon allspice
  • 1 teaspoon baking powder
  • ½ teaspoon baking soda
  • ½ teaspoon salt

Stir in, mixing well after each cup:

  • 2-1/4 cups flour

Scoop into muffin tin.

Whisk together:

  • 1 part cinnamon
  • 1 part sugar

Sprinkle cinnamon sugar mixture on top of each cupcake.

Bake for 20-25 minutes or until toothpick inserted comes out clean.


While they’re baking, whip up some drippy icing…

Beat (or whisk) until smooth(ish):

  • 2 tablespoons coconut oil

Add and beat (or whisk) until smooth:

  • 1/2 teaspoon vanilla
  • 4 tablespoons almond milk (or coconut milk or probably any milk)
  • 1 cup* powdered sugar (add in 1/4 cup portions)

Allow the cupcakes to cool enough to remove from pan. Place on serving dish.

Drizzle icing over top of cupcakes and allow to run down the sides.




*A little more powdered sugar might be necessary to get a thick and creamy consistency (think “cinnamon roll icing”)

White Whole Wheat Blueberry Streusel Muffins

These muffins. They are perfect! Small Group seal of approval.

Blueberry season is over, I know (I just don’t want to admit it), but I still had about 1 cup left in my freezer and I had to come up with something to take to a gathering today. They are whole wheat and mostly refined sugar free. You could easily omit the streusel topping (but, hello, that’s my favorite part). Or you could experiment by subbing in Sucanut for the brown sugar – if you’re crunchy like that.


Photo by Nadia Prigoda-Lee


Photo by Nadia Prigoda-Lee


White Whole Wheat Blueberry Muffins 

with Streusel topping

Streusel Ingredients

  • 1/4 C white whole wheat flour
  • 1/4 C packed brown sugar (or Sucanut)
  • 1/2 tsp. ground cinnamon
  • 2 T butter (cold)

Muffin Ingredients

  • 1 3/4 C white whole wheat flour
  • 1/2 tsp. cream of tartar
  • 1 1/4 tsp. baking soda
  • 1/4 tsp. salt
  • 1 egg
  • 6 T butter, melted
  • 2/3 C maple syrup
  • 1/2 C milk (I used almond milk)
  • 1 C blueberries (fresh or frozen)


1. Preheat oven to 400°F. Grease 12 regular-size muffin cups (I used pure non-hydrogenated lard) or use paper baking cups.

2. (Dry ingredients) In a medium bowl, mix together the  1 3/4 C flour, cream of tartar, baking soda, and salt.

3. (Wet ingredients) In a large bowl, whisk together the egg, maple syrup, milk, and melted butter. Add dry ingredients to large bowl and stir just until moistened, but still lumpy. Gently fold in blueberries.

4. Divide batter evenly among 12 muffin cups.

5. For the streusel topping: In a small bowl, mix together the 1/4 C flour, brown sugar, and cinnamon. Cut in 2 T cold butter using pastry blender (or a fork… or your fingers…) until crumbly.

6. Divide streusel topping evenly over the twelve unbaked muffins.

7.  Bake 15-20 minutes. Until golden brown or toothpick inserted in center comes out clean. Let stand for 5 minutes in pan. Remove from pan to cooling rack or serve warm. If using paper baking cups, remove immediately from pan.




Inspired by Betty Crocker and Framed Cooks