Strawberry Protein Cupcakes with Coconut Butter Frosting

April 19, 2014 BreakfastDessertsSnacksUncategorized  No comments



Love cupcakes ???  Then you will adore these Gluten Free & Paleo Friendly Strawberry Cupcakes with Coconut Butter Frosting. As with most of my recipes, this one was just an experiment that turned out for me.  Most of the time I have no idea whether one of my recipes will work or not, I just put together some ingredients that I ‘think’ will work and see what happens.  Truly, some of my best recipes have happened by total accident.  For these cupcakes, I had two pints of Organic Strawberries that were about to expire and I wanted to find a way to incorporate them into a sweet recipe...

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Gluten Free, Paleo & Vegan Friendly Blueberry Scones

April 16, 2014 BreakfastDessertsSnacks  6 comments




















Believe it !! These are Gluten Free & Paleo Friendly!!!  All of my recipe are Paleo Friendly & Gluten Free, I have had a lot of you email me recently asking why I always say ‘Paleo Friendly AND  Gluten Free’, because Paleo Friendly means that it is naturally Gluten Free.  The reason I do that is because there are many who are new to the Paleo and Gluten Free lifestyle and they may not be as familiar with the terminology as those of us who have been following these lifestyles for a while.  Hey, I aim to please


So, on with the show……. These Blueberry Scones will be the perfect breakfast treat or even a snack throughout the day...

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Cinnamon Rolls….Paleo Friendly, Gluten Free with Vegan Option

April 15, 2014 BreakfastDessertsSnacks  No comments






I have been following the Paleo/Primal Gluten Free lifestyle for several years now and I have truly never felt better.  I have more energy than I have ever had in the past, my hair and skin has changed dramatically and building lean muscle seems to happen effortlessly.  I also learned from my good friend Ari Whitten that eating in the style of Paleo can also help any thyroid issues you may be struggling with as well as help to reset your metabolism.  If you have any health and fitness related questions or problems with your metabolism or thyroid then Ari Whitten is who you want to trust with answering those questions, he is a wealth of knowledge and is a genius when it comes to resetting your metabolism...

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Flourless Chocolate Protein Muffins

April 12, 2014 BreakfastDessertsSnacks  No comments

















I have lots of friends who are prepping for fitness shows and they do eat oatmeal so I would classify this as Primal instead of Paleo. But, if you do eat grains in your diet then this is one recipe you will want to try !!!

These are really REALLY great for breakfast and sometimes I like to break them up into a bowl and pour coconut milk or almond milk over them and eat it like cereal.


 For those of you who meal prep, these are really convenient. You can grab a few of these if you don’t have time to cook and they make a really great post workout meal too.


I promise you this, they will be Worth Every Chew !!!


Make sure you download your copy of my new Gluten Free & Paleo Friendly Cookbook, ‘The New Stay Lean Recipes III’  Your taste...

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Stay Lean Recipes 3 ~Paleo Approved & Gluten Free~

April 11, 2014 BreakfastDessertsMain CourseRecipesSnacksUncategorizedVeggies and Sides  No comments

Here is my new Paleo & Gluten Free cookbook,  the new Stay Lean Recipes III Unprocessed Food Recipe Book, it includes many unique & delicious Paleo & Gluten Free recipes.  

~Paleo Friendly

~Gluten Free

~Thyroid Friendly

~Over 85 recipes

~Two detailed meal plans for weight loss or athletes

~Dairy Free

~Soy Free

~Peanut Free

~No artificial colors

~Easy menu planning

~Lots of healthy dessert and snack ideas

~Detailed explanation of the Paleo Lifestyle

Follow this link to have your copy electronically sent to you, viewable on any device.  Your family, friends, body and taste buds will thank you. I promise, every recipe will be Worth Every Chew

Paleo Picturejpeg

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Blueberry Oatmeal Protein Squares

April 8, 2014 BreakfastDessertsSnacks  No comments













These Blueberry Oatmeal Protein Squares make a great healthy meal replacement and can be used as a healthy energy bar and they also make a great post workout meal.  I love to crumble a square into a bowl and pour coconut milk or almond milk over it and eat it like cereal.  You can also make these in muffin tins and have a nice healthy blueberry muffin.  I made a batch of these once using large muffin tins and took them to a get together and nobody knew they were a healthy muffin, I held back that information until they had all been gobbled up.  When everyone found out how healthy they were, they started ordering these from me by the dozens.  Sometimes I make a double batch of these because they do so well in the fridge...

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Coconut Pecan Paleo Blondies

April 8, 2014 Desserts  4 comments




















This recipe began as an experiment in which I was trying to create a Blondie that was delicious as well as Paleo Friendly.  My middle sister Lolita  does not like chocolate and therefore does not like regular brownies. But, she has been living the Paleo Lifestyle for a few months now and is always looking for new recipes that adhere to the paleo guidelines.  So, a few weekends ago our older sister Trini came to my house to help me experiment with some various new dessert recipes.  When I say “to help me” what I really mean is, “to be one of my official taste testers”.  Trini is one of the best taste testers around because she is not afraid to tell me what is good and what needs work...

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Banana Nut Chocolate Chip Protein Donuts

April 5, 2014 BreakfastSnacks  No comments

Banana Nut Feature






















I have loved Banana Nut Bread for as long as I can remember !! I can remember my first experience with banana nut bread, I was about 10 years old and my Great Aunt Marlene had made a fresh homemade pan while we were in South Carolina.  If I close my eyes I  think I can still taste that first bite and that was when I was hooked!!!  After that I can remember my mom making it for us often and I used to love getting a piece that was fresh out of the oven and rubbing a ton of butter on it and washing it down with a tall glass of milk.  Well, a few things have changed over the years, I have started eating clean, gluten free and my personal version of paleo, I also have not consumed dairy for many many years...

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Paleo Friendly & Gluten Free Protein Doughnuts

April 4, 2014 BreakfastDessertsSnacks  5 comments























 Did someone say DOUGHNUTS  ?!?!?!?!?!?!  Why yes, I did and chocolate iced doughnuts no less !!! For those of you who know me know that I have been locked away like a hermit in my dining room for the past few months working on my next cookbook and I am happy to announce that I have recently just finished the Paleo Friendly cookbook with my beautiful friend Natalie Jill from Natalie Jill Fitness. Yet, I still cannot seem to stop experimenting with new creations that are Paleo Friendly & Gluten Free.  This doughnut recipe is by far one of my most favorite recipes thus far...

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April 3, 2014 BreakfastDessertsSnacks  No comments





















Whether you are prepping for a fitness competition or just looking for healthy gluten free snacks, look no further than these Peanut Butter & Jelly Protein Squares.  The ingredients are competition friendly and the taste is absolutely AMAZING !!!!!  You can use any flavor of fruit preserves that you like and I promise, they will be Worth Every Chew !!!  

Prep time

Cook time

Total time


Serves: 9

  • 1.5 Cups Vanilla Protein Powder
  • ½ cup Peanut Flour (I like using PB2)
  • 1 teaspoon Arrowroot Powder or Baking Powder
  • ½ cup Unsweetened Applesauce or Mashed Bananas
  • ½ cup Unsweetened Coconut or Almond Milk
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