Paleo Carrot Cake Muffins

Carrot cake is one of my favourite desserts, hands down. It’s a dessert that can be actually pretty dang good for you! Carrots are super rich in vitamins, cinnamon my all time favourite spice (I put it on literally everything) is anti-inflammatory and contains antioxidants and walnuts contain healthy fats.

I made this recipe paleo using coconut flour, coconut oil and raw coconut sugar with a bit of unsweetened coconut flakes on top (can you tell I like coconut?!) Be careful as coconut flour can be tricky to bake with. It absorbs moisture way more than other flours, that’s why theres so many eggs in this recipe - but hey more protein!

It’s also gluten free and dairy free, naturally sweetened with maple syrup and even added collagen for all its health benefits! I started adding collagen regularly to my diet because it’s great for gut health, promotes healthy joints and hair, skin and nail growth. My go-to collagen supplement is Vital Proteins unflavoured collagen powder, it’s easy to throw into smoothies and even coffee since its unflavoured and blends in perfectly. Lately, I’ve been adding it to pancakes, oatmeal and chia puddings so naturally I thought I could bake it into some healthy treats too!



1/2 cup coconut flour

1 scoop unflavoured collagen - option to use vanilla flavoured!

1 1/2 tsp cinnamon

1/2 tsp ground ginger

1/2 tsp baking soda

4 eggs

1/4 cup melted coconut oil

4 tbsp maple syrup

1 cup carrot (about 1 large or  2 smaller) finely shredded

1 tsp vanilla extract

2 tsp lemon juice

1/2 cup chopped raw walnuts

1/2 cup shredded coconut

1 tbsp coconut sugar


Preheat oven to 350.

Mix together all dry ingredients.

In a separate bowl whisk together carrot and wet ingredients.

Combine all ingredients in one bowl and fold in walnuts.

Line muffin tin with 6-9 cupcake liners or lightly grease tin with extra coconut oil.

Top muffins with shredded coconut and sprinkle with coconut sugar.

Bake in oven 25 - 30 minutes, checking doneness with a toothpick.

Store in an airtight container in the fridge. 

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~ K

5 Ingredient Protein Hemp Balls


These cute little protein balls pack a serious nutritional punch. Naturally sweetened with dates and rolled in hemp hearts - a nutty tasting, complete protein source in tiny seed form. Hemp seeds contain vitamins, minerals, fibre and healthy fats!

Make these protein balls for an afternoon snack and they take about 15 minutes to make! Most of these ingredients you should have on hand.



6 - 7 dates, pitted

1 - 2 tbsp nut butter(s) of choice such as crunchy natural almond or peanut butter, sunflower seed butter

1/2 cup rolled oats

1 scoop protein powder of choice -  I’m using a plant based vegan chocolate protein from Sunwarrior

3 - 4 tbsp hemp seeds


  1. Place dates, nut butter, oats and protein in a food processor or high performance blender. Add a bit of water at a time if mixture is too dry and flaky.

  2. Once well processed into a paste, remove from the food processor and place in the freezer for about 5 minutes to set.

  3. Pour hemp seeds in a bowl.

  4. Remove protein mix from the freezer and begin to roll into small bite size balls.

  5. Roll each ball through hemp seeds to coat fully.

  6. Store in an air tight container in the fridge for up to 5 days.

Wellness Waldorf Salad

The colder winter months usually make us crave warming foods like soups and stews so it’s important to remember to include fresh, raw veggies daily. This leaves me looking for new salad inspo all the time!

Enter the famous Waldorf salad.


My twist on this classic salad is Paleo approved since we’re swapping plain yogurt from the traditional recipe with organic coconut milk and avocado mayonnaise. Honestly I think this dressing makes this salad, its unreal!

I made mine vegetarian but if you’re looking for some extra protein to make this salad more of a meal, poached chicken is an optional ingredient listed as well :)



Leaf lettuce


2 stalks celery, chopped

1 apple, chopped

1 cup grapes, cut in halves

1 cup raw walnuts, lightly roasted

Option: poached chicken breast, chopped


2 tablespoons fresh dill, finely chopped

2 tablespoons fresh parsley, finely chopped

3 tablespoons Organic coconut milk cream - leave in fridge over night to ensure separation

1 tablespoon avocado mayonnaise - I recommend Primal Kitchen Avocado Mayo

Juice from 1/2 lemon

1 teaspoon onion powder

Himalayan sea salt and freshly ground pepper

Prepare your dressing by mixing all ingredients well, toss into salad mix and enjoy!

~ K

Butternut Squash Soup

I admittedly have a love/hate relationship with fall. Love the warming foods, crisp air and fall fashion - hate that summer is officially over and winter is right around the corner. And here in Ottawa, that means quite a few months of cold, colder and beyond cold weather.

Soups are perfect warming foods and rank pretty highly on my favourite thing to cook. They’re relatively easy to make, only require one pot, freezable and are nutrient dense since we consume the all the liquid the soup contents are cooked in! Butternut squash is perfectly in season right now and loaded with vitamin A, vitamin C, potassium and fibre.

So! Here’s my super simple, delicious, butternut squash soup recipe. Enjoy!



  • 1 medium/large butternut squash

  • 2 stalks celery, chopped

  • 2-3 carrots, peeled and chopped

  • 1 sweet potato, peeled and chopped

  • 1 white potato, peeled and chopped

  • 1 medium onion, diced

  • 2 garlic cloves, grated

  • 4 cups low sodium vegetable broth - I like Pacific Foods Low Sodium Organic Vegetable Broth

  • 3 tbsp extra virgin olive oil

  • 1 tsp ground cumin

  • 1 tsp dried thyme

  • Himalayan sea salt

  • Fresh ground pepper



  1. Pre-heat oven to 400 degrees. Cut squash in half lengthwise and remove seeds. drizzle with olive oil, sea salt and pepper. Place face up on a baking tray and let roast in oven for 45 - 55 minutes (until fork tender)

  2. In the meantime, heat two tablespoons olive oil in a large soup pot on medium heat. Add in garlic and onion and cook until translucent. Add in celery, carrots, sweet potato and white potato. Continue cooking on medium heat until squash is ready.

  3. Once the squash is cooled, skin and cut the squash into 2 inch cubes.

  4. Add the squash to the vegetables in the pot.

  5. Add in vegetable broth, thyme, cumin, salt and pepper and bring to a boil.

  6. Once at a boil, reduce to a simmer for 15 minutes.

  7. Using an immersion blender - or transferring to a blender - puree the soup contents.

  8. Return to soup pot and serve.

I love how creamy this soup turns out, there’s no dairy required! This recipe is dairy free and vegan - however, adding freshly grated parmesan on top of this soup is amazing too!