Wholesome R.D. Mom

Making Nutrition a Way of Life


Pumpkin Muffins (gluten-free, dairy-free)

Who doesn’t love Pumpkin Muffins? One of my favorite pumpkin muffin recipes (that I have made or years) uses whole wheat pastry flour and is quite nutritious. However, this year I wanted to experiment and make a grain-free and dairy free version (as I have noticed I feel a ton better eating this way due to my autoimmune thyroid disease). So this week I made an attempt and I’m quite pleased with the result….not to mention my kids love them too! I have found that using some almond butter in the recipe tends to create a different texture than my typical coconut flour muffins (which I also love…but I know some individuals don’t care for the coconut flour texture). These muffins are once again a great balance of healthy fats, carbohydrates and protein which makes them great for breakfast or snacks.



Pumpkin Muffins (gluten free, dairy free)

This recipe makes about 12 regular-sized muffins


  • 1/4 cup unsweetened organic applesauce
  • 1/2 cup plus 2 Tbsp pumpkin puree
  • 1/3 cup almond butter (I used unsalted)
  • 4 eggs
  • 1/4 cup coconut flour, sifted (I love this for the fiber content and the fact that a little goes a long way)
  • 1/4 cup pure maple syrup or local honey
  • 1 tsp pure vanilla extract
  • 1 Tbsp pumpkin pie spice
  • 1/2 tsp baking soda
  • 1/2 tsp salt (if using salted almond butter then reduce the salt to a scant 1/4 tsp)


  • Preheat oven to 350 degrees F.
  • Combine the almond butter, applesauce, pumpkin, eggs, vanilla and maple syrup together in a bowl and mix well.
  • Add the coconut flour, pumpkin pie spice, baking soda and salt to the almond butter mixture and stir until blended (wait for a minute or two and then stir again as the coconut flour will absorb the liquid).
  • Use a 1/4 measuring cup to scoop the batter into a muffin tin lined with unbleached parchment muffin liners (The If You Care baking cups are my favorite as they take a lot of work out of the clean up process and you won’t have to worry about eating your muffin off the wrapper).
  • Bake for about 22 minutes or until the muffin rims turn a golden color. You can also utilize the toothpick method (put a toothpick in the middle of a muffin and pull it out. If it’s clean then the muffin is done. If the toothpick comes out dirty, with batter on it, the muffins need to cook longer).
  • Allow the muffins to cool and then dig in.
  • Store leftovers in the fridge.

These would go great with a light cream cheese topping made with organic cream cheese mixed with a drizzle of maple syrup and a bit  of pure vanilla extract. My family likes the flavor of cream cheese so I only use a little maple syrup, therefore, add as much as you need to get your desired flavor/sweetness…..just remember that it is sugar.


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Choc-full of Coco-Nutty Goodness Cookies

This recipe is one of our family’s favorite cookie recipes. Because the recipe contains no gluten, eggs and dairy these little gems are a hit with most everyone. I tend to think of these cookies as a daily dose of nuts. Research has shown that eating 1 oz of nuts 5 days a week is an indicator of longevity. You don’t want to over do it, but a nutrient dense treat once in a while is something to look forward to.

Choc-full of Coco-Nutty Goodness Cookies:

Adapted From Detoxinista.com


1 cup almond meal
1 cup cashew meal
¼ cup coconut oil, softened (you can use butter,
but the coconut oil lends to a fantastic flavor)
3 Tbsp pure maple syrup
¼ tsp sea salt
½ tsp baking soda
2 tsp pure vanilla extract
¼ cup plus 2 Tbsp mini chocolate chips (our family favorite) or ½ cup regular chocolate chips

Preheat oven to 350 degrees F.
Mix together the dry ingredients: almond and cashew meals (both available at Trader Joes for a reasonable price), salt, and baking soda.
In a separate bowl mix together the wet ingredients: coconut oil, maple syrup and vanilla extract.
Mix the wet ingredients into the dry ingredient and then add in the chocolate chips.
Spoon out the batter by rounded Tablespoon, roll and press flat with greased hands (these will not spread or rise in the oven).
Place 2 inch rounds onto a well oiled (I used coconut oil) or parchment lined cookie sheet.
Bake for 8-10 minutes or until the edges are golden brown.
Cool for 10 minutes and devour slowly (if that’s possible).
Store extras in an air-tight container on the counter for up to 1 week.

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Bodacious Banana Muffins

My kids are BANANAS over these muffins and I hope yours will be too! There are no refined sugars in this recipe and only a small amount of added sugars from the pure maple syrup (the rest is from natural fruit sugars) making them a sweet, yet healthy breakfast or snack option. I also love that they are higher in protein than most muffins (due to the 6 eggs) and contain a good amount of fiber (from the coconut flour).

Bodacious Banana Muffins (dairy free*, gluten free, nut free)
makes about 12 regular sized muffins


  • 3 ripe bananas
  • 6 eggs
  • 1 Tbsp pure vanilla extract
  • 2 Tbsp pure Maple syrup (I used grade B, but grade A will work just as well….it just doesn’t have as potent a maple syrup taste.)….or you can sub honey.
  • 3 Tbsp coconut oil* or grassfed butter (Kerrygold is great brand that is sold in many grocery stores)
  • 2 Tbsp unsweetened applesauce
  • ½ cup coconut flour
  • 2 tsp cinnamon
  • 1/8 tsp nutmeg
  • ½ tsp salt (I use a Himalayan pink salt)
  • ½ tsp baking soda
  • 1/3 cup raw walnuts, chopped (optional)


  • Preheat oven to 350.
  • Pell the bananas and place them in a blender or food processor until you have a banana puree.
  • Add the eggs, vanilla, maple syrup, melted coconut oil/butter and applesauce to the blender or food processor and blend until thoroughly mixed.
  • In a bowl mix together the coconut flour, cinnamon, nutmeg, salt and baking soda.
  • Add the banana mixture to the flour mixture and stir to combine. Let sit for 3-5 minutes to let the coconut flour absorb some of the fluid then give another quick stir.
  • Use a 1/3 cup measure to scoop the batter into a well-greased muffin tin (use either coconut oil or butter) or unbleached parchment muffin liners (The If You Care large baking cups are my favorite).
  • If using the nuts add them to the top of the muffins batter before baking. Nuts can add an awesome bit of texture and walnuts are rich in ALA, a plant-based omega-3 fatty acid.
  • Bake for 30-35 minutes (note: I have baked a single batch for 45 minutes and on a different occasion a double batch for 30 minutes so keep an eye on your muffins the first time and perform the handy dandy toothpick test…..if it comes out clean your muffins are done!)
  • Store leftovers in the fridge…… if there are any.

Hope you enjoy biting into these bodacious banana babies as much as my family does!