Healthy Coconut Flour Cupcakes with a Honey Vanilla Buttercream Frosting

1

Healthy cupcake recipe alert!!! I made these cupcakes about a week ago, and knew I needed to let you all know about the recipe! They are honey vanilla cupcakes, and the only flour used in them is coconut flour. I also made a buttercream frosting using raw honey instead of powdered sugar, and it turned out great (even hubby liked it)! You could also use whipped coconut butter as a frosting as well, but I really wanted a buttercream, so I decided to get creative, and the result was delish!

I topped mine with some chocolate candies that we had here in the house, but you can top them with anything you would like, or you can just leave them without a topping. Some ideas for toppings could be mini chocolate chips, sprinkles, shaved chocolate, raw cacao powder, homemade mini-cookie, a piece of fresh or dried fruit, nuts, etc. Really, you can top it with or without anything you would like since vanilla honey flavor pretty much goes with anything!

COCONUT FLOUR HONEY VANILLA CUPCAKES WITH A HONEY VANILLA BUTTERCREAM FROSTING

Ingredients (makes 8 cupcakes):

2

For the cupcakes

  • 1/2 cup coconut flour
  • 1/2 tsp. baking powder
  • 1/2 tsp. baking soda
  • 1/4 tsp. sea salt
  • 4 eggs
  • 1/3 – 1/2 cup raw honey (depending on how sweet you want your cupcakes)
  • 1/3 cup coconut oil in liquid state
  • 2 Tbsp. milk of your choice (regular, almond, coconut, etc.)
  • 1/2 tsp. apple cider vinegar
  • 1 tsp. vanilla extract

For the frosting

  • 1/2 cup grass-fed butter
  • 1/2 cup raw honey
  • 2 tsp. vanilla

Directions:

1.) Preheat the oven to 350 degrees, and line 8 cups of a muffin tin with muffin liners. Sift the dry ingredients of the cupcakes into a medium mixing bowl. Add the rest of the ingredients for the cupcakes, and stir until completely combined. Use a spoon to fill the eight muffin liners evenly.

3

2.) Bake in the oven at 350 degrees for about 15 minutes give or take a few minutes, until a toothpick in the center of the cupcakes comes out clean. Take out of the oven, and put in the freezer or refrigerator to chill while making your frosting.

4

3.) Place all of the frosting ingredients in a bowl, and stir to combine. Once combined, use a hand mixer to whip the frosting until it thickens to your desired consistency (longer = more thick, shorter = more liquidy) and becomes a lighter color.

5

4.) Place the frosting into a plastic ziploc bag, and cut off the corner of the bag. Use the bag to pipe the frosting onto the cupcakes, then leave it as is, or top with whatever you would like.

6

5.) Do this for each of the cupcakes, then enjoy!

7

8

Healthy cupcakes! Yay! Enjoy! 🙂

Spring/Summer Reversible Patio Craft

1

I had a bit of extra time on my hands while hubby was away for work (Army wife life!), so I decided to take the opportunity to make this adorable craft for our front patio. I am planning on making another one with Halloween or Autumn one side and Christmas or Winter on the other, so that we can have this cute decoration out there year round!

It’s really easy to make this craft, and if you are a crafter like me, than you probably already have all the materials you will need to do it, minus maybe the board…speaking of which, this craft is great if you have an old board that you aren’t sure what to do with. I love repurposing stuff, and this craft is a perfect way to do that with an old board that you have lying around!

Of course, you don’t have to use the spring/summer theme. Like I said, I am planning on making another one of these with either holidays or the other two seasons on it, but really you can do whatever you want on each side!

REVERSIBLE PATIO CRAFT

Materials:

  • A flat wooden board in the size you would like. Mine was about 3/4 inch thick, 4 feet long, and a little over a foot wide.
  • a pencil
  • craft paint for wood
  • paintbrushes
  • Stencils (optional) – I did mine freehand

Directions:

1.) Start with one side of the board, and use your pencil to sketch in your design using your stencils or freehand.

2

2.) Now, use your paintbrushes and paints to paint in your sketched design using the colors you would like.

3

3.) Allow the paint to dry overnight.

4

4.) On the other side of the board, repeat steps 1 – 3 on the other side with a different design of your choosing. After it has dried, display it proudly on your patio or deck! 🙂

5

6

Told you it was simple, and isn’t it so cute? Enjoy! 🙂

Cooked Cabbage and Veggie Salad

1

As anyone that remotely follows my blog knows, I make an effort to get in 8-10 cups of veggies a day…not only that, I try to get in 8-10 cups of COOKED veggies a day (don’t worry, I still get in some raw ones too!).  The reasons for this are many, but one of the big ones is that cooking veggies allows one to get even more of them in, because they often cook down, or reduce in size.  More veggies = more nutrients and minerals, so this is a good thing!

This goal makes me aim to get in 2-3 cups per meal, and this cooked cabbage and veggie salad is PERFECT for this!  Loads of veggies and super yummy flavors make for a great meal or side dish with some sort of protein.  Today was a light lunch, so I just made this for lunch itself.  Talk about satisfied!  I felt terrific after eating this!

As the name indicates, the main ingredient in this salad is red cabbage.  A super nutritious cruciferous veggie with loads of health benefits!

24c8982a7abc7cf9caf8bcdb347c1e5c

Woo-hoo!  Love seeing all those health benefits of something that I’m putting in my body!  Especially since it’s a delicious way to be healthy!  Let’s get to the recipe!

COOKED CABBAGE AND VEGGIE SALAD

Ingredients: 2-4 servings

  • 1/2 small head of red cabbage, cut into very thin slices
  • 2 cups of frozen peas, cooked as indicated on the package
  • 2 carrots, chopped into small slices
  • 1 onion, chopped
  • 1 Tbsp. olive oil
  • 1/2 tsp. garlic granules
  • 1/3 tsp. onion powder
  • 1/2 cup of water
  • sea salt, to taste

Directions:

1.) Prepare the peas as indicated on the package. Set aside.

2.) Heat the olive oil over medium heat in a large frying pan.  Add the carrots and onion. Cook for 3 minutes.  Add the cabbage, garlic granules, onion powder, and 1/2 cup of water. Cook for 10 minutes, or until the water cooks off and the cabbage is very tender (almost noodle like).  Add the peas, and cook for an additional 2 minutes.

2

3.) Remove from the heat, and season with sea salt, to taste.  Transfer to plates to serve.

3

4

Loads of nutrition on a plate!  Enjoy! 🙂

Spaghetti Squash and Sweet Potato Breakfast Casserole

1

Another breakfast win!!!  Veggie-packed, full of flavor, and super satisfying, this breakfast casserole makes my tastebuds, belly, and body happy!

Getting enough veggies in your diet is not easy!  Especially since today, pollution, toxic chemicals, and heavy metals have drastically depleted the mineral content of the soil, so really we need WAY MORE than the recommended 1.5-2 cups of veggies per day.  I always aim for 8-10 cups of veggies each day – I know that sounds like a lot but it really is necessary for optimal health!

The good news is that this breakfast casserole can easily provide 2-3 cups of veggies, which allows you to start your day by putting you well on your way to getting in loads of veggies (and loads of nutrition)!  It’s got spaghetti squash, sweet potato, and broccolini – these guys make the BEST combination for flavor, in my humble opinion.  Topped with some soft cooked eggs, this really is the complete package in terms of a healthy breakfast!

db85595338bde770ec80c7845551169a

sweet potato

broccoli

Okay, now that we see all that this dish has to offer, let’s get to the recipe!

SPAGHETTI SQUASH AND SWEET POTATO BREAKFAST CASSEROLE

Ingredients:

  • 6 eggs
  • 1 medium/large spaghetti squash, cut in half and seeded
  • 1 large sweet potato peeled and cubed
  • 1 large bunch broccolini, chopped into florets
  • garlic granules, to taste
  • 2 oz. soft goat cheese
  • olive oil
  • sea salt, to taste

Directions:

1.) Preheat the oven 400 degrees.  Line two baking sheets with paper.  Spray the spaghetti squash with a bit of olive oil, and sprinkle with garlic granules.  Place on the prepared baking sheet. Toss the sweet potato with a bit of olive oil and garlic granules.  Place next to the spaghetti squash on the baking sheet.  Place the baking sheet in the oven for 25 minutes. Toss the broccolini with a bit of olive oil and garlic granules.  Place on the other prepared baking sheet.  When the spaghetti squash and sweet potato have baked for 25 minutes, put the broccolini in the oven as well.  Bake all of it for another 10 minutes.

2

2.) After the 10 minutes is up, take all of the veggies out of the oven and let sit for about 5 minutes.  When the spaghetti squash has cooled enough to handle, use a fork to scrape the insides out into “spaghetti noodles”.  Place the spaghetti noodles, sweet potato, broccolini, and goat cheese in a bowl, and stir to combine thoroughly.  Transfer to a 8×11 baking dish.  Spread out evenly, and make six indents.  Crack the 6 eggs into the indents.

3

3.) Place the baking dish back in the oven and bake at 400 degrees for 20-25 minutes, until your eggs have reached your desired consistency (longer = harder yolk, shorter = softer yolk – side note…softer yolk = easier digestion and more nutrients).

4

4.) Use a knife or spatula to cut into pieces and scoop onto plates.  Season with a bit of sea salt, if desired, and serve.

5

DELISH!  Enjoy! 🙂

Rosemary Ground Lamb Meatballs with Rosemary Pumpkin Sauce

1

These meatballs are so delicious.  For those of you who eat meat, lamb is an excellent red meat to consume in moderation.  It is high in many important nutrients and minerals giving it plenty of health benefits. Some of those include the following:

  • Boosts immune health
  • Packed with protien
  • Excellent source of zinc and iron
  • Good source of healthy fats
  • Great developmental food
  • Promotes a healthy nervous system

lamb

Like I said – loads of nutrients and health benefits!  Of course, moderation is key, but lamb is an excellent meat to include in your diet, and this recipe for these meatballs is a great way to do just that!

ROSEMARY GROUND LAMB MEATBALLS WITH ROSEMARY PUMPKIN SAUCE

Ingredients:

For the meatballs:

  • 1/3 cup minced parsley
  • 1 tsp. dried Rosemary
  • 1/2 tsp. Sea Salt
  • 1 pound ground lamb

For the Sauce

  • 1 Tbsp. olive oil
  • 2 diced onions
  • 2 minced garlic cloves
  • 1 tsp. Rosemary
  • 2/3 cup pumpkin puree
  • 1 cup diced celery
  • 1 1/2 cups water
  • 1/2 cup minced parsley leaves

Directions:

1.) Begin by combining the parsley, the rosemary, and the sea salt in a bowl. Crumble up the lamb into this spice bowl and knead the meat until the spices are incorporated. From this meat, you create the meatballs. Line up the meatballs on a baking sheet.

2

2.) To the side, heat up the olive oil in a skillet and sauté the onion for five minutes. Toss in the rosemary, the sea salt, and the garlic and stir. Add the diced celery and stir again. Add the water, the pumpkin puree, and the parsley, and stir for an additional thirty seconds.

3

3.) Bring this created sauce to a boil and place the meatballs in this saucepan. Cover the skillet and reduce the heat. Cook the meatballs for forty minutes with the cover on.

4

4.) Afterwards, remove the cover and cook for an additional twenty minutes.

5

5.) Transfer to a bowl or plate and serve warm.

7

Super yummy, guys!  Enjoy! 🙂

Buttery Garlic Brussels Sprouts

1

I’ve been cooking more with butter lately than I have in the past.  Through some research, I’ve found that organic grass fed butter actually has quite a few health benefits.  I still use my olive oil and coconut oil, but I “think” there are some benefits to using butter in moderation in some cases. Plus, um, it’s butter and it’s delicious…

butter

This recipe uses both butter and olive oil, and it comes together beautifully to creating some brussels sprouts with a perfect garlicky and buttery taste to them.  These make a perfect side dish to a nice roasted chicken breast to create a healthy and complete meal!

BUTTERY GARLIC BRUSSELS SPROUTS

Ingredients:

  • 20-25 brussels sprouts, washed and cut in halves
  • 2 Tbsp. organic grass fed butter
  • 1 Tbsp. olive oil
  • 3 cloves of garlic, crushed in a garlic press
  • sea salt, to taste

Directions:

1.) Melt the butter and olive oil over medium heat in a large frying pan.  Add the garlic, and cook for 1-2 minutes until garlic begins to brown.  Remove 1/2 of the garlic and throw it away.  Add in the brussels sprouts flat side down.

2

2.) Cover the pan, and cook for 7-10 minutes (do not stir) until the brussels sprouts are tender.

3

3.) Transfer to a bowl or plate, and season with a bit of sea salt.

4

Yummers!  Enjoy! 🙂

Sweet Potato Dessert Casserole

1

I’m filing this under sweets/desserts, but it’s so healthy that really this could totally serve as a super yummy breakfast as well.  Okay, so besides that, holy crap – I can’t believe how yummy this stuff is!  I threw this together not sure how it would turn out, but wow wow wow!  I could eat this stuff all day long!

If you like pumpkin pie (like me), you’re sure to love this.  If you don’t like pumpkin pie (like hubby), you’re sure to love this!  Seriously, it has a pumpkin pie/mashed potato type of a texture that is SO satisfying, and the taste, the taste, the taste!  It’s honestly one of the most delicious things I’ve ever put in my mouth!

The main ingredient in this casserole is sweet potatoes, and sweet potatoes have numerous health benefits, some of which are listed in the following pin!

health benefits

A dessert that is made with a large majority of ingredients from a vegetable is an enormous winner in my book!  All those health benefits in a dessert!!!  You have GOT to try this stuff!

SWEET POTATO DESSERT CASSEROLE

Ingredients:

  • 3 sweet potatoes, peeled and cut into chunks
  • 1/4 tsp. Sea salt
  • 2 Tbsp. butter
  • 1 egg
  • 1/2 tsp. Vanilla + a bit more
  • 1/2 tsp. Cinnamon + a pinch more
  • 1/4 tsp. Nutmeg + a pinch more
  • 1/4 – 1/2 tsp. Stevia + a pinch more
  • 2 Tbsp. almond milk
  • 3-4 Tbsp. Almond butter
  • 1/4 cup almond milk

Directions

1.) Begin by preheating the oven to 380 degrees Fahrenheit.

2.) Next, place the sweet potato on a parchment paper lined baking sheet, and bake them in the oven for thirty-five minutes.

2

3.) Take the sweet potatoes out of the oven, and transfer to a food processor. Add the sea salt, butter, egg, 1/2 tsp. Vanilla, 1/2 tsp. Cinnamon, 1/4 tsp. Nutmeg, and 1/4 – 1/2 tsp. Stevia. Process on high until the mixture is completely combined and smooth with no lumps.

3

4.) Place this evenly in a baking dish.  Bake the casserole for 25 minutes.

4

5.) During the last 5 minutes that the casserole is baking, heat 1/4 cup milk in a small sauce pan over medium heat. Add the almond butter, a bit of vanilla, a pinch of cinnamon, nutmeg, and stevia, and stir to combine creating a nice drizzle or icing.

5

6.) Remove the casserole from the oven and top with the almond butter drizzle.

6

7.) Allow to cool in the pan for 5 minutes or so, then use a knife/spatula to transfer to plates to serve.

7

8

Look at that! DELISH!  Enjoy! 🙂