Gluten Free Carrot Raisin Muffins

I've always been a fan of muffins, but most of the gluten free items available in the store contain dairy and/or soy and loads of sugar.  I try to stay away from added sugar & artificial sweeteners.  As far as things I enjoy eating, I'm okay with "sugar" if it comes from a natural source such as fruit or veggies. These muffins are best stored in the fridge & reheated in a toaster oven.


The Players:


1/2 cup of brown rice flour 

3/4 cup buckwheat flour 

1/4 cup of gluten free oats 

1 packet of Wildway hot cereal *the cinnamon roll flavor works well in this  

1 teaspoon baking soda 

1/2 teaspoon ground organic cinnamon 

1/4 teaspoon grated nutmeg 

1/4 teaspoon Redmond Real Salt 

1/2 cup organic seedless raisins

1/4 cup of finely shredded organic carrots

2 flax eggs (follow your heart brand) or pasture raised eggs 

2 tablespoons raw non gmo coconut oil

1/2 cup organic unsweetened applesauce 

1 cup almond (or other) milk


How To Assemble The Team:

Preheat the oven to 375°F

Line a 12-cup muffin tin with paper liners or “grease” by hand with avocado oil and set aside. In a large bowl, whisk together brown rice flour, buckwheat flour, Wildway hot cereal packet, baking soda, cinnamon, nutmeg, salt, carrots and raisins.

In a second large bowl, whisk together flax or reg eggs, coco oil, applesauce and almond milk. Add dry ingredients mixture to the wet ingredients mixture and stir until just combined - over stirring can make the muffins too gummy.

Spoon batter into prepared muffin tins and bake until golden brown and a toothpick inserted in the center of a muffin comes out clean, about 30 minutes. Cool muffins in pan for 5 minutes before transferring to a wire rack to finish cooling.

Note: this recipe when replicated in its original form is gluten free, soy free, dairy free & has no added sugar (there’s natural sugar in the apple sauce, raisins & carrots). Substitutions and additions are up to the individual baker, but the possibilities are endless. Happy Muffin’ing!

Additional comments: the sauce seen in this photo is made from nut based yogurt blended with further food marine collagen, raw almond butter & cinnamon. It makes a great dip or spread for the muffin.  

Further Food has generously provided a discount code for my readers & clients, use code Jules10 at checkout.


Wildway Hot Cereal Muffin.jpg

Chickpea "Egg" Salad


Chickpea "Egg" Salad is easy to make and packed with fiber and protein.

The Players;

  • 15.5 oz. can of chickpeas (choose a can with a BPA free lining) drained & rinsed
  • ¼ tsp Redmond Real Salt
  • ⅓ cup finely chopped celery
  • ¼ cup finely chopped green onion
  • 2 tbsp finely chopped dill pickle
  • 1 tbsp organic sweet pickle relish
  • 2 tbsp finely chopped fresh dill
  • ½ tsp lemon juice
  • 1 tsp organic dijon mustard
  • ¼ cup soy free vegan mayo or Forager Project plain unsweetened Cashwegurt
  • ½ tsp Moon Deli golden turmeric
  • ½ tsp paprika
  • 1 clove of garlic - roughly chopped
  • fresh cracked black pepper, to taste

How to assemble the team:

  1. In a large bowl, mash the chickpeas with a potato masher until the texture is somewhat flakey
  2. Stir in the celery, green onions, dill pickle, relish, onion, mayo or cashwegurt, turmeric, paprika, and garlic until combined
  3. Add the mustard, gently fold in the dill, then season with the lemon juice, salt, and pepper, adjusting the quantities to taste.

It's pretty versatile. My top two favorite ways to enjoy it are in a sandwich or adding a scoop or two to a salad. 

The salad in the photo features butter lettuce, easter radishes, cucs, Manitoba Harvest Hemp Hearts, coconut bacon (we'll def talk about that soon) and Wild Brine Beet Kraut.  If you saw my Instagram story yesterday, then you heard me ramble on about probiotics & fermented foods. Beet (or any other kind of) Kraut adds a nice crunch, a little tang and those belly bliss inducing probiotics.  

Be sure to follow me on Instagram for more healthy living inspo & other recipes.



chickpea egg salad salad bowl.jpg

Overnight Pumpkin Proats

Full disclosure, I spent the beginning of October in my kitchen testing a multitude of pumpkin spice "recipes".  I'm no culinary goddess.  I don't use recipes or write things down so the word recipe & the word cooking are loose terms in my world.  Anyway, turns out I don't really like pumpkin spice. Does that mean I'm not basic?!? I dunno, but what I do know is I like pumpkin, I like cinnamon and I like things I can make ahead, put in a jar and grab & go.  Here's one of those things.


The players:

1/4-1/3 cup of thick cut gluten free oats (bob’s redmill is my pref)

2-3 tbsp of pure organic pumpkin purée

1 scoop of further foods marine collagen or 1/2 a scoop of a high quality protein powder

1 tbsp organic chia seeds

1 tbsp organic hemp hearts (manitoba harvest brand)

1 tsp of organic korintje cinnamon (whole foods 365 brand works well)

1 tsp of organic non-gmo vanilla bean powder (wild foods co brand is a personal favorite of mine) 

7-10 organic raisins  (more of sugar isn’t a concern for you)

1 handful of walnuts or pecans - either works well (whole vs. chopped work better) 

1 nice drizzle of high quality real maple syrup (more if sugar isn’t a concern) please note: if it comes in a plastic bottle it’s probably not high quality, it’s prob been cheated up with high fructose corn syrup, maple "flavor" & preservatives. Invest in a good one, you'll use less and your food will taste better.  

filtered water, unsweetened almond milk ( I make my own using my Ellie's Best nut milk bag, you can get one at use code: jules10 for a discount) or any other milk - I’m not an advocate for dairy or soy but you do you. 

How to assemble the team:

Find a jar or storage container that has a lid and isn’t too deep (you need to be able to reach the bottom with your spoon). My preference would be glass. Recycle your glass nut butter jars, they work well for “o'night” oats.

Add all the ingredients (except the water or milk) to the jar/bowl. Give them several stirs with a spoon. Add just enough of the water or type of milk you’re using to cover the oat mixture about 3/4 of the way (don’t completely cover them as the pumpkin adds extra moisture). Give that a few stirs with your magic spoon. Put the lid on and refrigerate overnight.

When you’re ready to eat it, give it a check, if it seems too dry, add a bit more liquid (water/milk) & give it a few stirs  - stir it regardless of whether or not you've added more liquid. 

Eat as is or play around with adding some toppings.  Toppings as shown are: 

nut butter
cacao nibs
unsweetened coconut flakes

Or come up with your own topping creations.

Topping an already carb dense item (like o'night oats or a smoothie bowl) with chopped up nutrition bars & mountains of granola like you see on social media is unrealistic & will cause a major spike to your blood sugar - nobody is really eating that, at least not in one sitting. But hey, if that’s what you feel like doing go for it! 

Enjoy and please let me know what you think of it.

jupton onpumpkin oats.JPG

Green Pea Soup in the Raw

green pea soup in the raw.jpg

The Players:

1/2-3/4 cup of filtered water depending on desired consistency

12 ounces of frozen organic green peas

One ripe avocado

lime juice - 1/2 of one lime + grate a small amount of the peel & throw it in to prevent food waste

1/3-1/4 cup of chopped green onion (to your taste preference)

1/2-1 tsp of Eden Foods Brand umeboshi paste

a generous handful of chopped chives

3 sprigs of mint - cleaned & de-stemmed

1/3 cup of washed like your life depends on it, because it might, chopped organic cilantro *include the stems

a handful of basil leaves - cleaned & de-stemmed

a drizzle of a nice high quality cold pressed olive oil

2 tsp of spirulina (Moon Deli blue green protein or E3Live are both great options)

1 tbsp Moon Deli energy tonic

a pinch of Redmond’s real salt

**optional a little fresh diced mild green chili or jalapeño for little heat

How to assemble to team:

Place all ingredients in a Vitamix or blender of choice, secure the lid and blend until smooth

Pour into bowls: garnish with Manitoba Harvest organic hemp hearts , chives, chervil, a few smaller leaves of basil, pom pom seeds or whatever sets your soul on fire. If planning to serve a later time, pour into a larger glass storage container and refrigerate.