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Chocolate Chip Banana Nut Muffins



As a nursing mama, I love to have something quick and healthy to grab first thing when I wake up in the morning.

Having something to grab first thing in the morning after that early morning feeding holds me over until I have time to make a bigger breakfast for both my toddler and I when she wakes up a couple hours later.

While that something quick doesn’t necessarily have to be in the form of a muffin, it definitely makes the early hours a little bit more bearable knowing I have a delicious muffin waiting for me after little man is done eating. I am usually STARVING right after that.

Even if you aren’t nursing, these muffins are great for anyone needing a quick grab and go breakfast or would make a great snack. They are gluten free, dairy free and paleo friendly! If you have any nut allergies, these muffins would be good without the nuts as well.

I adapted an original recipe from Elana’s Pantry just slightly to create a healthy version of my all time favorite muffin/bread recipe combo, chocolate chip and banana’s.


Chocolate Chip Banana Nut Muffins

Makes approximately 8 muffins


  • 3 large eggs
  • 1/4 cup coconut oil, melted
  • 2 medium bananas
  • 3 dates, pitted and soaked in warm water until soft and mushy
  • 2 Tablespoons coconut sugar
  • 1/4 cup coconut flour
  • 1/4 tsp. sea salt
  • 1/2 tsp. baking soda
  • 1/2 cup walnuts, toasted and chopped
  • 1/2 cup Enjoy Life Dairy Free chocolate chips (If you’re a local to the Paris area, you can find these at Kroger and also at the Wellness Center of Paris)


  1. Place eggs, oil, bananas, dates and sugar in a medium bowl. Blend with whisk until combined well.
  2. Add in coconut flour, salt and baking soda and blend until smooth
  3. Fold in walnuts and chocolate chips
  4. Scoop batter into greased or lined muffin tins
  5. Bake at 350 for 20-25 minutes
  6. Cool and serve!


My Go To Natural Remedies When Common Cold/Flu Symptoms Strike

As sickness seems to continue to be passed around this time of year, I wanted to write a post to share with you all my ‘Go-To’ natural remedies when common cold and flu symptoms strike.

The remedies that I will be sharing with you are most likely things you have right in your kitchen already, and if not, most of them are simple ingredients you can grab at your local grocery store.

There are a lot of natural remedies in the form of expensive supplements. Many of these are also very beneficial in helping the body fight off illness, but I have found that it is nice to have a more affordable option that is easily accessible if you don’t have the time to order supplements online and wait for them to be delivered, or you don’t have access to good quality supplements locally.

At the end of this post, I will also be sharing with you a few other  things that I do on a regular basis to boost my immune system and help prevent illness.

My top 3 ‘Go-To’ Natural Remedies When Common Cold/Flu Symptoms Strike

Raw Unfiltered Apple Cider Vinegar

Quite frankly there’s not much I have discovered that apple cider vinegar does not help with. This is something that would be beneficial to drink daily for immune and general wellness support. When it comes to illness however, it specifically is beneficial for the fact that it has natural antiviral, anti fungal and antibacterial properties. I’ve written a few posts on this in the past you can check out here and here. It’s important that you purchase raw unfiltered apple cider vinegar with the mother. Buying regular filtered apple cider vinegar will not have the same healing properties. Bragg’s is a good brand I recommend.

For daily support: take 1 tsp. up to 1 T. straight (preferably with something to chase it with as it does give a strong punch to the throat), diluted in water or mixed into any of your other favorite beverages.

When sickness strikes:  take 1 tsp. up to 1 T. every 3-4 hours until symptoms improve.

Garlic and Raw Unfiltered Honey

I heard about this remedy listening to a podcast (unfortunately I don’t remember which one to give credit to) a long time ago and added it into my regimen when sickness strikes ever since.

Garlic, like apple cider vinegar, also has powerful antimicrobial, antiviral and antibiotic properties. It also is a good source of vitamin C, and important immune boosting minerals such as sulphur and selenium.

How to use garlic for cold/flu symptoms: Take one whole garlic clove and crush it either with the back of a spoon or a garlic press. This step is important before you consume it because of the chemical reaction that takes place. When garlic is crushed, it releases a powerful antibacterial called allicin. Allicin is present only shortly after it is crushed and before the garlic is heated, which means you will need to eat the clove raw! When you eat it in its raw state like this, it will really help knock out the terrible symptoms associated with the onset of any common cold or flu.

Don’t think you can handle chewing on a raw piece of garlic? That’s where raw honey comes in. While this really is meant to serve as a carrier to make this a more palatable way to get the garlic down, raw unfiltered honey also has its own immune boosting properties as well. Just like everything else I’ve already mentioned it also has natural antibacterial, anti fungal and antioxidant properties! So you’re body is getting a mega dose of all of these when taken in combination from real whole food sources.

Just pour enough honey to coat the piece of garlic and then consume.

Recommendation: take 1 crushed garlic clove every 3-4 hours until symptoms improve.

Elderberry Syrup

This is probably my favorite of the three, but is one that unfortunately you may not be able to find at your local grocery store. It definitely tastes the best which makes it easier to get kiddos to take too if they are sick.  This is another great one to take as a daily immune support throughout the winter months.

I wrote a post all about elderberry as a natural cold/flu remedy awhile back so I won’t go into all the details of the benefits in this post, but you can go read it here!

I personally buy elderberry concentrate from Booth’s Brew and make it into a syrup myself. In my post on elderberry I also talk about why it  may be more beneficial for you to turn it into a syrup if you buy it as a concentrate.




Daily support: take 1 tsp. – 1 T. daily

When sickness strikes: take 1 tsp. – 1 T. every 3-4 hours until symptoms improve.

I personally choose to do all three of these things when cold/flu symptoms hit me, but you don’t necessarily have to. Choosing to do just one of these will also most likely serve you well.

Other Ways to Support Your Immune System

While its nice to have some ‘Go-To’ natural remedies when illness strikes, the best thing you can do for yourself is to take care of your body on a DAILY basis. Yes, of course, we inevitably all get sick from time to time, but preventative medicine is always the best medicine.

Ways to do this include adhering to an anti-inflammatory diet that is right for YOUR body rich in plenty of nutrient dense whole foods. The stars of your plate should include LOTS of colorful vegetables, ample amounts of good quality protein from grassfed, pastured and wild caught sources, good quality fats from oils and fruit like avocado, some fruit and some nuts and seeds and, if tolerated well, it is ok to include some gluten free grains like quinoa rice or buckwheat , legumes and dairy from grass-fed or raw sources you trust, for variety in your diet.

Nutrition should lay the foundation for good health, but don’t ever underestimate the power and necessity of also getting good quality sleep, appropriate exercise and managing stress. These should also be prioritized alongside nutrition.

Gut Support

Approximately 80% of our immune system lies within our gut. This means that prioritizing gut health is HUGE when it comes to staying health, preventing illness and feeling our best. The following three things I have listed below all support a healthy gut and are things I try to consume on a regular basis.

Bone Broth: specific gut healing properties include collagen and gelatin. A good article to read more on the benefits can be found here. Broth can be sipped on straight up or added to homemade soups and stews. When making your own broth, sourcing the bones from healthy pastured, grass-fed or wild caught animals is important. I make my own bone broth using bones sold from Slanker’s. They our local to our area but also ship all over the US!




Here is a good recipe to follow to make your own bone broth

Vital Proteins Products: I personally love their collagen peptides and gelatin. You can read more on the benefits of their products and why I love them here. These products are great for convenience if you most likely will not make bone broth on a regular basis.

Vital Proteins Gelatin and Peptides

Probiotics: Making sure our gut is colonized with plenty of good bacteria is vital to the health of our gut and overall immunity.

I personally take MegaSpore Biotic. This can only be ordered through practitioners like myself. If you would like to purchase a bottle, you can contact me through my contact page on my website.

To read more on the benefits of this specific product you can go visit their website here. If probiotics aren’t in the budget to buy regularly, or you just aren’t good about taking supplements, my next best recommendation would be to drink kombucha on a regular basis. This is a naturally fermented probiotic rich carbonated beverage. I’ve also written a couple of old posts on kombucha as well you can read here and here. Most local grocery stores sell it now, but I personally recommend buying it from Booth’s Brew if you are local to the Paris Texas or Dennison area. SO GOOD and such unique flavors you won’t find in any grocery store!!

So there you have it! Those are just a few things that I personally do to support my own health and my family’s. That was kind of a lot of info, but I hope it was helpful to you!



Red Velvet Cake Truffles

Last week I shared with you all a delicious Red Beet Juice that would be fun to enjoy on Valentine’s Day, but I also promised I would be sharing with you all something a little sweeter this week that you could enjoy on Valentine’s Day, so I am keeping that promise.

The star of this recipe is once again, BEETS! Surprise surprise. It’s strong natural red color is what takes the place of artificial red colors and dyes to make these into a healthy nutrient dense red cake ball. They are also gluten free, grain free and have the option to also be dairy free.

If cake balls and beets don’t sound like a good combo to you, TRUST ME, you will be so surprised at how good these are!!! I have taken these to multiple parties and made them for family members that had no clue these were a healthy version of cake balls until I told them what was in them.

Another fun fact about these cake balls..It has been tradition every year for my husband’s birthday that I make him red velvet cake balls (his absolute favorite..and not the healthy kind). This year, he actually requested that I make this version instead!

So, I’m going to go ahead and just stop right now trying to tell you how good these are and just give you the recipe.

Enjoy, complements of Planks Love and Guacamole Blog! She nailed it on this recipe.





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