Posts In: Food For Thought

If you are on a carb free diet or want to kick the habit of eating bad carbs but still want a muffin, look no further! These are the best ever flourless moist banana muffins for a healthy cook! Are you looking for a new healthy recipe? These moist flourless banana muffins are just perfect for anyone! Whether you are #glutenfree #paleo-friendly #nodairy #oilfree #vegan #vegetarian #healthyrecipe, these flourless moist banana muffins can be enjoyed as breakfast or as a snack.

Flourless Moist Banana Muffin
  • 1 egg
  • 2 ripe bananas
  • 3/4 cup coconut sugar
  • 1/3 cup tahini
  • 1 cup coconut flour mix* see recipe link
  • 1/2 tsp. vanilla
  • 2 tsps. baking powder
  • 1/2 tsp. baking soda
  • 1/2 tsp. salt
  • 1 tsp. cinnamon
  • 1 cup oats
  • 1/2 cup chocolate chips
  • 1/2 cup walnuts

Preheat oven to 350 degrees. Line 12 a cup muffin tin. Mash up 2 bananas with a fork. Add egg, coconut sugar, tahini, and vanilla. In a separate bowl, mix coconut flour mix, baking soda, baking powder, salt and cinnamon. Fold in the oats, chocolate chips and walnuts. Scoop batter into muffin tin about 3/4 full. Bake for 20 minutes or until light brown and toothpick inserted comes out clean. Cool completely.

See Coconut Flour mix recipe below or follow link for more flourless recipes by Michele McCauley, Culinary Chef

Keto Coconut Flour Blend for Baking Recipe –

Makes 4 cups (store in an airtight container)

  • 1 cup coconut flour
  • 1/2 cup collagen flour (Vital Proteins Marine Collagen Powder works well.)
  • 1/2 cup flaxseed
  • 1 1/2 tsps. xanthan gum
  • 1/2 cup Chia seeds

In a large bowl, mix all ingredients together.

See other healthy recipes at Food For Thought Archives – The Pilates Room (

Roasted beet and sweet potato
Roasted Beet and Sweet Potato

This is a delicious dish that caramelizes the beets and sweet potatoes with fresh herbs. Eat this alone or use it as a side dish. Rice goes great with this dish too!

Are you looking for a good beet recipe? This simple dish is weeknight-friendly and can be prepared ahead of time. The oil should be added just before it goes in the oven, it made ahead of time.

Sweet potatoes are a healthy carb and do no mimick how white potatoes act in your diet. The charm of nutrient-dense sweet potato is its orange color and yummy flavor. You can eat sweet potatoes on any low carb diet! They are packed with vitamins and minerals and great for the waistline too!

The recipe

3 medium-sized beets

3 sweet potatoes, washed and peeled

4 bulbs of garlic, peeled and leave whole

1 tsp thyme

2-3 Tbsps olive oil

4 sprigs of fresh rosemary

1/2 tsp salt

1/4 tsp fresh ground black pepper

Heat oven to 375 degrees. Mix all ingredients together in a large bowl, except the rosemary. Place the seasoned beets, garlic, and sweet potato onto a baking sheet lined with a silicone mat or a piece of parchment paper onto a large baking sheet. Place sprigs of rosemary on top. Roast 45-50 minutes, stirring once halfway thru baking time. It’s done when the veggies are pierced through with a fork.

Quinoa Tacos

April 23, 2016

Quinoa Tacos

1/2 onion, chopped
1 garlic bulb, chopped
1 can black beans, rinsed
1 tomato, diced
2 cups quinoa, cooked
2 tsp. cumin
1/4 tsp. cayenne
1 tsp. chili powder
5 taco shells
Salsa (more…)

Yummy Hummus

April 23, 2016

Hummus, made from garbanzo beans (also known as chickpeas), garlic, sesame paste, and spices, is a traditional Middle Eastern spread that has become very popular in the United States as an appetizer spread. One of the world’s oldest cultivated foods, garbanzo beans are rich in protein and fiber, folic acid, zinc, and magnesium. A study conducted by the National Institute of Health reported “…it could have beneficial effects on some of the important human diseases such as cardiovascular disease, type 2 diabetes, digestive diseases and some cancers.” Not only is it delicious, it’s good for you too! Nutritional quality and health benefits of chickpea (Cicer arietinum L.): a review.

Jukanti AK, Gaur PM, Gowda CL, Chibbar RN.
Br J Nutr. 2012 Aug;108 Suppl 1:S11-26. doi: 10.1017/S0007114512000797. Review. PMID: 22916806 [PubMed – indexed for MEDLINE] (more…)

Veggie Quinoa Salad

April 23, 2016

Bursting with flavor, nutrition, and color, this quinoa salad is delicious and addictive! It offers a variety of textures and flavors, and a hint of heat in the dressing. Quinoa is nutrient-dense, and early studies show that quinoa may also be effective at combating inflammation.

1 cup quinoa, cooked
1 small summer squash, diced
1/4 head red cabbage, shredded
2 green onions
2 stalks celery, diced
2 cups fresh spinach, chopped
1/4 cup feta cheese (more…)

Tofu Scramble

April 23, 2016

Soybeans have been in the human diet for thousands of years, and the quality of the protein level is equivalent to that derived from animal sources. Tofu, a curd made from soybean milk extract and shaped into a block form, provides a critical source of protein for vegan and vegetarian diets. The recipe below incorporates tofu into a delicious dish that can be enjoyed at any meal.

Using a fork mash one box of firm tofu, along with 1/2 tsp. cumin and a dash of cayenne, and set aside.

1 shallot, minced
1 garlic bulb, minced
1 tsp. safflower oil
1/2 red pepper, chopped
1/2 cup mushrooms, chopped
1/2 cup broccoli, small flowerets
1 small bunch of basil, chopped
1 small avocado (more…)

1 Tbsp Bragg’s liquid aminos
1-1/2 tsp. dark soy sauce
1-1/2 tsp. cornstarch
1 box tofu, drained, pressed, cut in cubes
1/2 cup ketchup
1/4 cup veggie broth
1 Tbsp. chili garlic sauce
2 tsp. sugar
1 Tbsp. oil
1 Tbsp. ginger, minced
1 Tbsp. garlic, minced
1 Tbsp. green onions, sliced
3 dried red chilis
1/2 red pepper, thinly sliced
1 jalapeno, stemmed, seeded and minced
1/2 yellow onion, sliced thinly
2 tsp. toasted sesame seeds
1 tsp. sesame oil
3 Tbsp. Thai basil, chopped
2 bundles of brown rice soba noodles (more…)

Super Energy Kale Soup

April 23, 2016

Prep and Cook Time: 40 minutes


1 medium onion, chopped
4 cloves garlic, chopped
5 cups chicken or vegetable broth
1 medium carrot, diced into ¼-inch cubes (about 1 cup)
1 cup diced celery
2 red potatoes, diced into ½-inch cubes
3 cups kale, rinsed, stems removed and chopped very fine
2 tsp dried thyme
2 tsp dried sage
salt and pepper to taste (more…)

2 cans coconut milk (1 full fat, 1 lite)
1 cup cocoa
1/3 cup agave
1 tsp. vanilla
1 Tbsp. cornstarch (mix with a little coconut milk first) (more…)

Thai Udon Noodle Salad

April 23, 2016

2 bundles of udon, cooked
1 tsp. sesame seeds, toasted
2 green onions, chopped
1/4 cup tamari
1-1/2 Tbsp’ sesame oil
Crushed red pepper, to taste (more…)

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