Microwave {banana coconut} muffin

My new favorite evening snack is a microwave muffin. With coconut flour of course. Tonight I made a banana nut muffin with coconut flour, oil, and milk. Yum.

1 tsp coconut oil
1/2 banana, mashed
1 tbsp coconut milk
1 tbsp almond milk
1 egg white
1 tsp baking stevia
1 1/2 tbsp coconut flour
1/4 tsp baking powder

1. Select your favorite microwave-safe mug
2. Melt the coconut oil in the microwave in mug (50% power, ten seconds at a time)
3. Mix the wet ingredients, banana, and stevia in with the oil
4. Thoroughly combine the flour and baking powder with the wet ingredients, breaking up any clumps of flour
5. Microwave batter for 1:33. Check and add time if necessary

Simple nourishing and delicious.


You are {more than} what you eat

I over think. I read articles with breakthrough health claims that debunk everything I’ve thought was okay to eat, or I notice that just that one time my body felt a little weird when I ate that one food, or I need something to control so I count calories. Food allergies make this over thinking even easier. Hand it to you on a silver platter, really. You understand, don’t you?

Nourishment is really important. Because we are what we eat. The vitamins and nutrients we do (or don’t) get from our food help to determine our energy levels, the strength of our immune system, and our vitality. The fresher and less processed the food, the more likely it is to be full of things you need to live, beyond some right ratio of fat, protein, and carbohydrates.

Food allergies is a lot about taking things out of your diet. Restrictions. Recently though I’ve started trying to focus on what I want to add into my diet, instead of what I need to take out. When I do this, what I add inevitably replaces what I wanted to take out. For example, on the relatively infrequent occasion I reach for a grain or pasta based meal, I automatically reach for the mason jar of quinoa versus the brown rice. Not because I don’t allow myself to eat brown rice, but because I have chosen to add quinoa, I have loved it, and I now prefer it. When people peering into my life focus on what I can’t eat they grow alarmed, and sometimes I allow their hype to seep into my being. But then I breathe deep, remind myself of how much better I feel without the foods I’m allergic to or the processed foods I used to default to. Of how much I love spinach, and quinoa stuffed peppers, and green smoothies.

We are also more than what we eat. I draw energy from my food, but also from yoga and pilates, from time spent in close community, from creating, and from deep breathing exercises. These are three activities that restore my sense of well being. And when I get too caught up in food, I have less time for the more. For the living.

You are {more than} what you eat.


the value of local, the value of community

I feel I value them equally. Community does not always mean local, and local does not always imply relationship. It, along with all other things in life, is a balance.

Which brings me to my lunch today. No recipes. Just an appreciation of how much better eggs taste off your friend’s farm, spinach out of a local garden, hummus made with caring hands, and muffins inspired by sisters’ recipes. Thank you Amanda, Janet, and Ali for making my lunch so simple and delicious.

Sometimes I over think what I eat, but I have not had that luxury. Simple, fresh, fast. Sometimes that means tiding yourself over on the smoothie left over in the blender during a 10-hour shift. Sometimes it looks more like making one of these muffins in the microwave. Or scrambling eggs instead of making a frittata.

Simple, fresh, inspired.

Blueberry Peach Muffins {with chia seeds and coconut flour}

It took me this long to buy a pound of coconut flour. I don’t quite know from where my reluctance stemmed. Or no, not reluctance, and not disinterest either. Complacency?

Whatever it was, I got over it. I knew I wanted to make a recipe where coconut flour was the only flour. Grain-free goodness. Aside from the occasional quinoa, I have fallen out of love with grains pretty hard. And coconut flour has reassured me that that is okay. I started out to make just blueberry muffins. Then I added peaches. Then I added chia seeds. They turned out delicious. Moist and almost like a sponge cake. Joshua ate one and loved it until I told him there was stevia present. Should have kept my mouth shut.

So this will be my first of many baked experiments with coconut flour. For those of you less familiar, you can get coconut flour at your local health-oriented supermarket. Bob’s red mill makes it along with a few other companies. It is high in fiber, low in other sources of carbohydrates, is a good source of protein, and of course is gluten free. Many gluten free recipes will combine it with other flours, but I loved the texture of the flour alone in the muffins.

Blueberry Peach Muffins {with chia seeds and coconut flour} (makes 6 small-medium muffins)

2 eggs
1 tbsp extra virgin olive oil (coconut oil would be even better)
1/8 tsp almond extract
6 tbsp unsweetened almond milk
1 tbsp chia seeds
3 tbsp baking stevia
1/4 cup sifted organic coconut flour
1/2 tsp baking powder
1/4-1/3 cup frozen blueberries
1/4 cup frozen white peach slices, chopped


  1. Preheat oven to 400F
  2. Beat together the wet ingredients
  3. In a separate bowl, mix together the dry ingredients
  4. Thoroughly combine the two sets of ingredients
  5. Fold in the frozen fruit
  6. Spoon into muffin tins, and bake for 15-17 minutes

Cool on a rack and enjoy. I always keep my muffins in the refrigerator, and these were gone within 24 hours, so I’m afraid you’ll have to figure out the best way to store for yourself. If you don’t eat/share them all first.

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