To share tasty, nutrient dense Gluten Free recipes, fitness & wellness tips and best prices for GF ingredients & healthy products in my locale.

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Red Velvet Cupcakes

Jules Shepard's Red Velvet Cupcakes

Red Velvet Chocolate Cupcakes

You’ll die for these Red Velvet Cupcakes but you won’t use Red Dye in the process.

These babies are gluten freed and healthified.  I reduced the Sugar and the guilt by using Erythritol and Green Stevia.  Your family doesn’t need to know  that you snuck Veggies in their dessert nor do they care about the benefits of BEETs:  has anti-cancer properties, supports your brain & gut health and reduces chronic inflammation.

Thanks to Jules Shepard for her GF Flour blend and this recipe.

Beet Mixture

Beets and liquid ingredients for Red Velvet Cupcakes

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Flax Breakfast Bars

I bought my GF sister some flourless cookies from the Red Square Bakery.     She liked the “Honey I Cheated On You” cookies so much, she knocked it off.

Flax Breakfast Bars has her original recipe plus a few of my healthifying substitutions.  Make sure you grind the Flax Seeds to unlock the nutrients.

Warning:  Due to rapid, end results…be close to “the facilities”.

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Pumpkin Crumble Cake

Almond and Coconut Flour gives this Pumpkin Crumble Cake a nice light crumb.  Before I could take a picture, Hubby & I devoured half of it…ignoring the suggestions that it serves 8-10 and that we should let it cool first before slicing !  I used homemade Pumpkin Puree, Cinnamon, Ginger and fresh grated Nutmeg; reduced the Sugar by 1/4 Cup by using 1/4 Tsp Green Stevia.

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Pumpkin Harvest Pancakes

I love Hemp Hearts ! They’re a great nut substitute high in protein, Omega 3s and other essential fats and vitamins.

I stumbled across this Pumpkin Harvest Pancakes recipe on Adam Hart’s Power of Food website. Many of his recipes feature Hemp Hearts as he credits his new found wellness to this Super Food.

Check out Roger Snow’s Hemp Heart products on and send your order to

9 one pound tubs fit in their packages. $10 each plus shipping. I’m interested in trying the new fat reduced/high protein Hemp Heart Flakes, $11 a tub.

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Pumpkin Custard

Pumpkin Custard

Pumpkin Custard


Pumpkin is one of those comfort foods that you love to eat around Thanksgiving and Christmas.   This Pumpkin Custard is good warm or cold.  We prefer it cold any time of the year !

Usually Pumpkin is paired with Brown Sugar and Cinnamon.  This recipe caught my eye as the main focus is Coconut Milk and Maple Syrup in addition to the usual spices.  It’s a lighter custard unlike the heavier versions used for Pumpkin Pie filling.

This Pumpkin Custard recipe is easy to make too.  Whisk it by hand or combine in a blender.  To reduce the calories without sacrificing sweetness, you can use Green Stevia to enhance the Maple Syrup.   For some reason our family doesn’t like Nutmeg, so we substitute with Allspice.

RANT:  Save the Pumpkins !  Be a Pumpkin Beggar.   It’s such a shame to see people pay for fresh produce, chuck it in the Bin, then pay again for a canned product.    DIY !   I cut away the candle drippings, wash the rind & chop up my Halloween Pumpkin to fit into a large roasting pan.  Pumpkins are 90% liquid.  If you add any water, serve with a ladle!  Bake at 350 for an hour, then food process in batches. I freeze 1 cup portions in zip lock bags.  Usually around 10 cups.  I’ve used it for pies but some experts say you should use denser, smoother canned pumpkin for that purpose.  Read more…