Cinnamon Raisin Apple Muffin

When I was a kid, cinnamon raisin bagels were my favorite. Not exactly a health food, though. Boo. Loaded with processed sugar and processed grains I never eat bagels anymore. Unless I make them myself. Which I don’t do very often. Breads were always my weakness so I know my triggers and tend to just stay clear of them. I never met a bread, muffin, or bagel I didn’t like.

I had some apples still hanging out in the fridge from our trip to the apple orchard a few weeks ago (we got a LOT of apples!) and I had a small bag of organic raisins hanging out in the pantry. I wanted to “clean” the fridge and pantry before a grocery run so I figured a cinnamon-apple-raisin muffin would help clear some prime real estate in the fridge and on the pantry shelf.

I ground my own oatmeal to make the oat flour for this recipe. It gives it a more hearty texture and keeps me from using an overly processed oat flour that can be purchased from the store. I like to keep my grains whole, thank you very much. 😉

I sometimes use 1/4 cup coconut palm sugar in this recipe. Sometimes I don’t. It’s entirely up to you. They are pretty sweet without it thanks to the applesauce and apples. If you choose not use the palm sugar, then reduce the applesauce by 1/2 cup.

2 cup oat flour

1 tsp baking powder

1 tsp baking soda

1 tbsp cinnamon

1/2  tsp allspice

1/4 cup coconut palm sugar

1 1/2 cups unsweetened applesauce

1/2 cup water

1 tsp vanilla extract

1 tsp apple cider vinegar

3/4 cup raisins

1/2 cup apples, peeled and diced

  1. Preheat the oven to 350.
  2. In a large bowl mix together all the dry ingredients.
  3. In a medium bowl, whisk together the wet ingredients.
  4. Pour the wet ingredients into the dry ingredients and mix well.
  5. Add the apples and raisins.
  6. Spoon the batter into a silicon muffin pan. Bake for 25 minutes.



Huevos Rancheros

Tofu is actually good for you.

Certain industries would like for you to believe soy contributes to breast cancer because of the estrogen it contains. They’d like you to believe milk and dairy is better for you. But milk and dairy has a great deal of estrogen. If you think about it, that doesn’t make much sense, does it? I mean, how could a plant estrogen be bad for you but a non-human mammal estrogen be good?

Soy, a plant estrogen (phytoestrogen), has an antiestrogenic effect. What that means is it lowers breast cancer risk. It blocks “dirty” estrogens from getting into the cell. Consuming estrogens from mammals floods our system with entirely too much estrogen and has a proestrogenic effect. Phytoestrogens lower breast cancer risk. What’s even more amazing, for those who have had breast cancer, phytoestrogens reduce the risk of a cancer recurrence by 25%!

Bottom line, you’re better off eating foods that don’t contain hormones from another mammal.

You are also better off not eating foods that contain cholesterol. Your body makes all the cholesterol it needs. Therefore, cholesterol is not considered an essential nutrient. The cholesterol in eggs is considered a major factor in fatty liver disease and cirrhosis of the liver. Yikes! Consuming cholesterol makes your blood “fatty” and sticky. This sticky blood sticks to artery linings and makes them stiff and narrows the passage of blood flow. This is a major factor in heart disease.

So skip the hormones and cholesterol. But don’t skip the savory breakfast! Just adjust your recipe. Like I did with this one, using tofu instead of eggs, I can have my huevos rancheros and eat it, too! 🙂

8 oz extra firm organic non-GMO tofu

2 yukon gold potatoes, diced small

1 green pepper, diced small

2 roma tomatoes, seeded and diced small

Himalayan sea salt & ground pepper, to taste

2 tsp turmeric

1 tsp chili powder

1/2 cup salsa

slices of toast or tortillas

  1. Boil diced potato and cook until fork tender.
  2. In a large skillet, with a splash of veggie broth (or water), crumble tofu and cook with diced pepper.
  3. Add the turmeric, chili powder, salt & pepper and mix until well coated.
  4. Add the cooked potatoes to the skillet with the tofu. Stir in the diced tomatoes.
  5. Remove from heat. Serve over toast or tortillas. Top with a dollop of salsa.


Coconut Kefir

Let’s talk about the gut. Over 70% of our immune cells are in the GUT. When we have dis-ease in the body, it is because our gut has been compromised and can no longer break down foods into nutrients it recognizes. Most of the diseases we suffer from are coming from the intestinal tract.

When we kill of the good bacteria, the bad bacteria proliferate and take over. The normal body functions cannot perform correctly, and this leads to illness and disease.

Here are just some of ways your body is telling you that you need to heal your gut (there are many more clues and signals your body sends you):

** abdominal pain

** anxiety

** behavioral problems

** cognitive decline

** brain fog

** constipation

** diarrhea

** hives

** depression

** fatigue

** insomnia

** joint pain

** chronic sinus infection/ear infection/bronchitis

** dark circles under eyes

Fermented foods:

  • Fermented foods are foods that grow bacteria on or in them and have been through a process called lactofermentation in which natural bacteria feed on the sugar and starch in the food creating lactic acid. This process of lactofermentation preserves the food, all the while inhibiting the growth of harmful bacteria. It also creates beneficial enzymes, b-vitamins, omega-3 fatty acids, and various strains of probiotics.
  • Fermented food are one of the best detoxifying agents as they are capable of drawing out a wide range of toxins and heavy metals.
  • Fermented foods directly inoculate your gut with live bacteria that will crowd out unhealthy bacteria and prohibit the bad bacteria from flourishing.
  • Fermented foods have also been shown to break the food down to a more digestible form. (you are what you eat, but more importantly – you are what you digest)
  • Fermented foods/probiotics are more effective when combined with a high-fiber diet so be sure to eat an abundance of plant foods. Meat and cheese are devoid of any fiber whatsoever, and can even contribute to killing off good bacteria.


kefir powder (starter grains)

1 quart unsweetened coconut milk

** Follow starter grains package instructions to know how much starter culture to use. For the brand I used, I needed the whole pre-measured package (5g) for 1 quart of milk. Brands may vary slightly but this is generally how all kefir would be made **

  1. Warm up 1 quart of coconut milk to just boiling.
  2. Pour out 1 cup of the milk to cool to room temp. Then pour in the starter grains and stir to dissolve.
  3. Pour the 1 cup inoculated milk back into warmed pot of milk and stir to combine.
  4. Pour the pot of milk into a quart sized mason jar and leave out on counter to ferment for 24 hours.
  5. Refrigerate after 24 hours. Stir or shake jar before each use. It will keep well in the fridge for several weeks. It is a great addition to smoothies!