Nutrition for Body and Soul


Holy Moly…This looks amazing!

This Caramel Apple Pie Bread, is loaded with chunks of apples and crunchy walnuts, all wrapped in a delicious cinnamon-almond flour batter. Each slice is topped with buttery crumbs, coated with a divine homemade caramel and served warm. The texture is soft, moist and fluffy.

Your house will smell like warm apple pie when you bake this bread.

(Thank  you Living Healthy for this amazing recipe!)
  • 2 cups (228 grams) blanched almond flour
  • 1 tablespoon (8 grams) coconut flour
  • 1 teaspoon ground cinnamon
  • 1 teaspoon baking soda
  • ¼ teaspoon salt
  • 91 grams finely sliced apples (this is equivalent to almost 1 cup full or 1 small apple).*
  • ⅓ cup (79g) full fat coconut milk
  • 4 tablespoons (75g) coconut oil, melted
  • 6 tablespoons (129g) raw honey
  • 2 eggs
  • 1 teaspoon apple cider vinegar
  • ½ teaspoon vanilla extract
  • ⅓ cup walnuts, coarsely chopped
  • 2 tablespoons almond flour
  • 1¼ teaspoon coconut oil, melted
  • ⅛ teaspoon ground cinnamon
  • Ingredients
    • 2 tablespoons (23ml) water
    • ¼ cup (35g) raw coconut palm sugar
    • ½ cup (111.5ml) full fat coconut milk
    • 1 teaspoon vanilla extract
    • pinch salt
    1. Bring the water and coconut sugar to a light boil in a medium saucepan, stirring the mixture constantly over medium heat.
    2. Add the coconut milk, vanilla, and salt, and cook for about 15 to 20 minutes over medium heat, stirring constantly so that it doesn’t burn. When the mixture start to thicken and turn darker in color it’s ready. Set aside to cool, and store it in a airtight container in the fridge.
  1. Preheat oven to 350°F. Grease the bottom and sides of a 6.4 x 3.8-inch loaf pan with coconut oil, and line it with a piece of parchment paper. Cut paper to fit lengthwise, leaving some excess on the edges. You can also make this bread on 8½ x 4½-inch medium loaf.
  2. Mix together the almond flour, coconut flour, cinnamon, baking soda and salt.
  3. In a separate bowl, whist together the coconut milk, coconut oil, honey, eggs, apple cider vinegar and vanilla extract.
  4. Using a rubber spatula, mix dry and wet ingredients together just until combined. Do not over mix.
  5. Gently fold into the batter the apple slices and chopped walnuts (reserve about 1 tablespoon of walnuts for the crumb topping).
  6. Pour batter into the prepared loaf pan.
  7. Mix all the crumb topping ingredients together with your hands, then sprinkle top of bread with the crumbs and reserved walnuts.
  8. Bake for 30 minutes, then cover bread with aluminum foil and bake until a toothpick inserted into the center comes out clean, about 20 more minutes. Total baking time should be approximately 50 minutes. Set pan on a wire rack to cool.
  9. Carefully remove bread from pan while still warm, and drizzle caramel over the top before serving.Recipe serves 8-10 people. Store in the refrigerator.
Cook’s Notes
Use organic green apples – Granny Smith.
Make sure to slice apples into small pieces of about ⅛-inch thick.
Check out the video
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Lemon Blueberry Muffins

This looks delicious!!!

Thank you #Zija International!

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Chocolate Chip Zucchini Protein Bars

Thank you Super Healthy Kids for this recipe!!


When it comes to choosing a healthy snack for your kiddos, I’m guessing that something with chocolate chips wouldn’t be the first thing you reach for. But today, let me sway your mind with these zucchini chocolate chip protein bars.

Not only do they taste like dessert (so you know your kids will love them), but these snack bars are actually an energizing, protein-packed, fiber-rich treat. And we’ve been able to sneak in fresh fruit AND veggies inside!

They’re also allergy-friendly which is a huge bonus — no gluten, dairy, eggs, nuts or soy!


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Amazing Reasons to Have Cinnamon Everyday!

Cinnamon is a spice that human kind has been familiarized with for thousands of years. Our generation has become most familiarized with the flavoring properties and aromatic benefits it has to offer. We use it to add a little kick to our baked meals, mixed into hot beverages, and in all sorts of aromatics that give off a warm cinnamon smell. The usefulness of cinnamon goes far beyond these common comforts however.  Click her to read more……


The use of cinnamon is recorded in Ebers Papyrus, one of history’s oldest Egyptian medical texts; this document, which dates back to about 1500 BC, contains more than 700 remedies for multiple symptoms. Cinnamon is only harvested every two years, and then steam distilled, to create the highest quality oil possible. Cinnamon essential oil is known for its variety of uses and applications.  Click here for more Benefits!


Whether you use the powder form or essential oil form, just make sure to use everyday!!

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Are You Still Using White Flour?

Here are 5 reasons why you should try to avoid it:


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Luscious Lemon Cupcakes

Yesterday was my daughter’s birthday!  She loves it when I bake her birthday goodies.  I, myself, am not a dessert eater…but do love to create at times! In a #pinch, and not really wanting to take the time to come up with a recipe,  I found myself in the #baking aisle at the market checking out all of the boxed mixes…however, not loving the preservatives, etc. that they contain.. one caught my eye…  Immaculate, Naturally Delicious, Yellow Cake SCRATCH Baking Mix!  So I came up with a plan!!  I decided to replace a few of the baking ingredients with lemon and coconut oil!


The recipe called for 3/4 cup of milk… I replaced it with 3/4 cup of freshley squeezed lemon juice..My dad grows the best lemons!

Then…instead of the 3/4 cup of butter, I used 3/4 cup of organic virgin coconut oil..

And of course the 4 eggs I used were Free Range Organic..

I then #zested the lemon rinds and added that to the mix!


I used the mini baking cups…I feel that that is a perfect size for people to taste…

I preheated the oven to 325*.

I baked them between 15 and 18 minutes.  Make sure to check centers with a toothpick!

I refrigerated them until the next day when I had time to frost them!  I topped them with a Cream Cheese frosting!

I must say…they were a hit!  YAY!IMG_4864

IMG_4865If you would like the recipe I used for the frosting…feel free to email me!

I hope you enjoy them!!

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Anja’s Flour-less Super Nutritious Bread

Anja's Flour-less Super Nutritious Bread


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Homemade Chewy Granola Bars

Homemade Chewy Granola Bars

1 cup peanut butter (or sunflower seed butter)

1/2 cup honey

1/2 cup coconut oil

1 cups oats

2 total cups of a combination of coconut flakes, sunflower seeds, almond slivers and pumpkin seeds (or your own combination of  nuts and dried fruit)

**optional…chocolate chips to sprinkle on top


In a medium sized sauce pan, melt together peanut butter, honey and coconut oil on medium heat.  About 3-5 minutes.


Remove from heat.  Add oats and nut mixture.  Stir well.

Press mixture into a pan…cake pan, brownie pan, etc., to desired thickness and sprinkle with chocolate chips (while still warm).

Chill for 2 hours and cut into bars.


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McKenzie’s Chocolate Chunk Cookies

Another recipe from Mckenzie!  Vegan and Gluten free!!!

Chocolate Chunk Cookies

2 packed cups blanched almond flour (or a flour that you prefer)

1/2 cup granulated sugar (or sugar of your choice!)

1 tsp. baking powder

1/4 tsp. salt

3 T room temp. butter, ghee, or coconut oil (I would use coconut oil)

1 T vanilla extract

2 T milk (dairy or nondairy)

1-2 bars of dairy free chocolate chopped into chunks


Preheat oven to 350 degrees. Cover a large cookie sheet with parchment paper.

Mix with mixer or by hand, combine all of the ingredients stirring in the chopped chocolate last.

Chop your bar(s) of chocolate into chunks (as big or small as you want them).

Form 12 cookies with your hands into round/flat patties I she made them 3/4 inch thick and about 3 inches wide).  Dough may be a little crumbly…don’ worry about it!

Bake 16 to 17 minutes until the bottom and the edges start to look lightly golden brown (this may vary depending on the kind of sugar you used…so keep an eye on them!



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McKenzie’s Gluten-Free Cookies

My son’s girlfriend made these gluten-free cookies the other night and they were fabulous!!!  And, I’m not a sweets eater!


2 1/2 cups of powdered sugar

3/4 cup of cocoa powder

1/4 tsp. salt

2/3 cup mini chocolate chips (she used vegan chips) she also threw in some peanut butter chips, opt.

4 egg whites

2 tsp. vanilla extract

1 cup creamy peanut butter

She mixed the first 4 ingredients and then in a separate bowl she beat the eggs w/ an electric beater until they were thick….you don’t want thick peaks but you want it to be on the thicker side, and then you fold in the vanilla and peanut butter!

Bake at 375 for about 12 min.


To die for!!  Enjoy!



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Nutrition for Body and Soul


Nutrition for Body and Soul

gabrielle pace, x-sugarjunkie

stop fixing. start thriving.

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