recipies 2016-12-05T15:18:50+00:00

A healthy snack made with Sunbutter

Sunflower Seed Butter Bites

Sunflower Seed Butter Bites

Make this great snack when you are in a hurry. A hint of maple syrup is all you need since coconut has a natural sweet taste. See the options for adding cinnamon and/or coating the bites with dark chocolate! Because they disappear so fast I usually double the recipe.


  • 1 cup organic unsweetened shredded coconut
  • ¼ cup organic coconut flour
  • pinch sea salt
  • ½ cup organic sunflower seed butter (Sunbutter)
  • ¼ cup coconut oil
  • 2 tablespoons maple syrup
  • Optional: 2 teaspoons cinnamon
  • Option for a chocolate coating: 1 cup of dark chocolate chips plus 2 teaspoons coconut oil melted


  1. Combine shredded coconut, coconut flour and sea salt (and optional cinnamon a medium bowl. Stir to combine.

  2. Add sunflower seed butter, coconut oil and maple syrup. Stir until all ingredients are mixed together well.
  3. Use a cookie dough scoop to make small, approximately 1-inch size balls of the mix. Place on a large plate. Place in refrigerator for 30-45 minutes until set. Enjoy.
  4. Store in refrigerator.
  5. Optional idea for chocolate coating: using two forks dip balls in melted dark chocolate /coconut oil mixture. Place on parchment to cool and harden in the refrigerator for about 15 minutes.

Recipe Notes

Makes about 16 1-inch bites.

My favorite gluten-free waffels

Paleo Waffles

Paleo Waffles

These waffles are gluten-free for those of us with celiac disease. They also are Paleo. Please see the note at the bottom for an egg substitute for those who can’t eat eggs. In the picture I topped my waffle with Coyo yogurt, a fermented, low-sugar coconut milk yogurt, and some dried gogi berries. The eggs in the waffles came from Kathleen and Dave’s farm across the state line in Missouri. We make a trip to their farm about every four weeks to pick up six dozen. The sausage came from Bauman’s local farm where the pigs run around and get to express their true pigness on pasture. The fig is the last of the season from our own fig trees. I rounded out this Sunday brunch with a bowl of fresh clipped microgreens and a hot cup of tea. Here is the waffle recipe (adapted from America’s Test Kitchen pancake recipe) . . . .


  • 2/3 cup water
  • 2 large eggs ideally pasture-raised
  • ¼ cup ghee melted and cooled, plus extra to grease waffle iron (I buy mine at Thrive market)
  • 2 tablespoons maple syrup
  • 1 teaspoon vanilla extract
  • 2 ½ cups almond flour
  • ½ cup arrowroot starch/flour
  • 1 teaspoon cream of tartar
  • ½ teaspoon baking powder
  • ½ teaspoon sea salt


  1. Adjust oven rack to middle position and heat to 200 degrees. Set a wire cooling rack inside a cookie sheet and place in center of preheating oven.
  2. Using an electric mixer or wire whisk beat water, eggs, melted ghee, maple syrup and vanilla until frothy for about 1 minute. 

  3. In a separate medium-size bowl combine the remaining five dry ingredients with a wire whisk. 

  4. Add to liquid ingredients and beat using the electric mixer or wire whisk until all ingredients are well combined. Let batter sit for a few minutes. 

  5. Meanwhile, preheat waffle iron. Once heated brush a light coating of ghee on the iron. Depending on the size of your waffle iron, scoop about ¾-1 cup batter into each waffle square. You might need to adjust liquid or add a little extra almond flour. The consistency should be like thin mashed potatoes. 

  6. Close waffle iron and cook until light golden brown. Place the first batch in the oven on the wire rack to stay hot and make your second batch. 

  7. Serve immediately with toppings of your choice or make a breakfast sandwich with two waffles. Freeze leftovers or refrigerate and use within 3 days.
  8. Topping ideas: blueberries, maple syrup, yogurt, honey, low or no-sugar jam, nut butter

Recipe Notes

These freeze and reheat really well in a toaster for later use so I always make extra!

An egg substitute: for each egg, combine 1 tablespoon of ground flax seed or chia seed (measure after grinding or use pre-ground) with 3 tablespoons of water. Stir well, and let sit for 15 minutes. After 15 minutes, the result should be a sticky egg-like substitute. Use this like you would an egg. Adjust recipe to match quantity needed.