Paleo banana cinnamon nut muffins


Don’t be fooled by the grainy photo, this is a killer way to use up old bananas… Because who among us doesn’t have some bananas on their counter top slowly turning brown and gross?

I have fed my compost with far too many over ripe bananas in my day and to be honest,  I find banana bread can get boring, yes, even chocolate banana bread.

This recipe was created in an effort to juj up a classic banana bread and simultaneously satisfy my constant craving for cinnamon buns.  I love how moist and flavorful these turned out, even my gluten  loving husband approved and has been bringing these in his lunches.

The key here is the mini muffin size, it provides the perfect ratio of cinnamon banana cake to crunchy pecan streusel topping.  Drizzle it with some creamy coconut vanilla icing for an extra decadent treat.





2 ripe bananas

1/4 cup coconut sugar

1/4 cup coconut oil or grass fed butter melted

2 organic eggs

1/2 tsp vanilla



1 cup almond flour

1/2 cup cassava flour

1/4 cup tapioca flour

1/2 tsp cinnamon

1/4 tsp baking powder

1/4 tsp salt


streusel topping

1/3 cup melted coconut oil or grass fed butter

1/2 cup coconut sugar

1 cup chopped pecans (or walnuts)

1 tsp cinnamon



Preheat oven to 325

Prepare the streusel topping, gently melt the fat in a saucepan, remove from heat allow to cool slightly, stir in nuts, sugar and cinnamon

Lightly mix the wet and dry ingredients until just combined

Grease two mini muffin tins

Fill each tin with roughly two teaspoons of the cake batter and top with 1/2 tsp of the pecan streusel

Bake at 325 for 20 minutes makes 2 dozen










Dole Whip inspired smoothie bowls

Dole Whip inspired smoothie bowls



I’ve only been to Hawaii once but I have to admit my experience did not live up to all of the hype I had been promised… horrible right?

Don’t get me wrong, I feel very blessed and grateful that I even had the opportunity to go to Hawaii, but Waikiki in the middle of summer is just not my cup of tea.  It was steaming hot, balls deep crowded and beyond expensive.  Pay money to hike to a waterfall?  No thank you.

Also, more than one person asked me if I had ever seen the ocean before, assuming of course that being from Canada I live in a frozen dry wasteland.  (Quick fact, Canada has the longest natural coastline of any country in world.)

Ok, so the warm crystals waters and white sand beaches weren’t exactly terrible…. There’s no way I will write off the Islands entirely until I at least give Maui a shake, but I’m in no rush to head back to Honolulu anytime soon.

My highlight of the entre trip was driving to the (slightly less crowded) North shore to snorkel.  We stopped on the way at the Dole plantation to look at adorable little pineapple plants and to taste the world famous Dole whip.

We didn’t end up doing the full tour, because that, like everything else in Oahu, cost way too much money, but the Dole whip? That shiz fully lived up to all the hype and exceeded my wildest expectations.

I still can’t get over the fact that it is dairy free.  It’s sweet, creamy, and bursting with  pineapple flavour.   A perfect way to cool down mid July in the tropics.

My recent Vitamix purchase has made banana ice cream a regular thing in my house, but in memory of those frosty whips I thought I’d spice up our usual blended bananas and try my hand at recreating something similar right here in freezing cold Canada.

My home made version turned out amazing, a very respectable nod to the real Dole deal, but less sweet and more natural tasting.  I highly recommend it, especially on a hot day.

I topped mine with home made grain free granola, kiwis and pomegranate seeds but you can just go ham with anything you have around.  #usewhatyouhave

That is the beauty about fruits and veggies, endless flavour combinations that all just seem to work.


Dole whip smoothie bowls


1 cup frozen bananas

2 cups frozen pineapple

1/4 cup coconut milk (creamy part)

1/2 lime juice


In a high speed blender mix all the ingredients together

Use the tamper to push it down and scrape the sides as needed

Add a bit of liquid from the canned coconut if desired to help blend

Separate into bowls and top as you like



Lemon black berry cheesecake – raw- vegan – gluten free – grain free – kid friendly.

Lemon black berry cheesecake – raw- vegan – gluten free – grain free – kid friendly.


Cheesecake was one of those things that never really appealed to me before my autoimmune diagnosis.  I’ve always been more of a savory girl and somehow the words ‘cheese’ and ‘cake’ just didn’t belong together in my mind.

I’ve also always been a proud member of ‘all desserts should be chocolate’ camp, but something interesting happened to my palette as I began making more consistently healthy choices.  It was like my taste buds reinvented themselves.

I first encountered a similar cheesecake on a trip to Montreal.  This was in the peak of my vegan days and  was beyond thrilled to discover a small raw vegan kitchen not too far from where I was staying.  I went back everyday for the entire week to grab a slice of blueberry cheesecake and a double chocolate brownie.  (Maybe this lack of self control is part of the reason why I was never thin as a vegan.)

And it was in Montreal that I also observed a strange phenomenon, I would always finish the cheesecake first.  I would practically inhale it.  The balance of sour, sweet and fat flavours was perfection, while the brownie in comparison seemed almost too sweet, too rich.   It was  here that I first observed my taste buds were changing.

Don’t get me wrong though, that brownie would get eaten.

And I’ve since gone on to develop a few of my own variations of that raw vegan brownie recipe that I’m super excited to share here in the near future.

Today though, it’s all about the cheesecake. 

If you make just one recipe this weekend, this should be it.

Because blackberries are easy to find and I absolutely adore them, I chose them to top of my creamy cake.  I have also used; pomegranate seeds, blueberries, strawberries, cherries, and sometimes, I just keep it real with plain lemon.  It’s all good.

I think we can agree, lemon and fruit, particularly berries, love each other, so just have fun with it and use what you have on hand!

This cheesecake comes together so easily, it sets up in the freezer, is fully plant based and completely void of processed sugar.  In fact the only sugar in the whole pie is a handful of dates and a couple tablespoons of maple syrup.   It’s also a major crowd pleaser, whip one up for your next dinner party and your guests will beg you for the recipe

(Send them my way!)

You will need a food processor and a good quality blender, but if you don’t already have these tools, and are serious about living a healthy lifestyle I highly recommend you get out there and obtain them asap.  Mine get used nearly everyday and have been worth every penny.

This is coming from a girl who purchased her $1200 Vitamix blender in installments. #worthit


Crust ingredients:

6-8 menjool dates (use 8 small or 6 large)

1 tbsp. coconut butter (you can use oil but it will produce a different texture and not be as light and crust like)

1 cup walnuts or pecans pieces

1 tsp good vanilla

A good pinch of salt


Filling ingredients:

Roughly 3/4 cup coconut cream (this is the thick white part on the top when you open a can of milk)

3 tbsp. melted coconut oil

Juice of 2 lemons (should be close to 1/4 cup)

Zest of 1 lemon

3/4 cups cashews soaked for a minimum of 4 hours

2-3 tbsp. maple syrup to taste

1 tsp vanilla

A good pinch of salt



Rinse your cashews and soak for at least 4 and up to 24 hours.  Rinse again well before using.

Remove the pits from the dates and using a food processor, process into rough pea size pieces

Add the coconut butter, walnuts, salt and vanilla and process to the texture of breadcrumbs

Press the crust mixture into the bottom of a small pie pan and place in the freezer to chill

In a high powered blender add all of the filling ingredients

Blend into a smooth cream scraping down the sides as needed

Pour over the chilled crust and return to the freezer for an additional 30 – 60 minutes

Remove from freezer and allow to soften a bit before slicing

Top with your choice of berries/fruit – be creative

Serves 12

Lasts about 3 days in the fridge and 3 weeks in the freezer ( I recommend storing it in the freezer and letting it thaw a bit in the fridge prior to serving)

If you recreate your own version of this recipe tag me with your creation @tha_wild_sage on Instagram.  I love to get feedback, it keeps me motivated to keep creating healing recipes for you guys!





Healthier, grain free chewy chocolate chip macadamia nut cookies

Cookies are one of my problem foods.

It’s so hard for me to exercise self control anytime chocolate is involved.  So I really don’t make these often, and when I do I usually end up fighting my kids for the last one.

This recipe leaves you wanting nothing.  At some point we’ve all made a *healthier* cookie recipe that promises us the world and then falls flat on its face.

Not these.

They are;

A bit crunchy on the outside.

Slightly chewy.

Just sweet enough without putting you into a sugar coma.

There are nuts, so you know, healthy-ish.

The ratio of chocolate to cookie satisfies any chocolate craving.

And they are gluten/ grain and carry a much lower glycemic load than traditional cookies, they can also easily be made vegan by using a vegan egg substitute and coconut oil.

So without further ado…



Healthier chocolate chip macadamia nut cookies



1/4 cup + 2 tbsps. of fat (grass fed butter or coconut oil is best)

1/4 cup coconut sugar

1 egg

1 tsp vanilla

3/4 cup almond flour

1/2 cup cassava flour

1/2 tsp salt

1/2 tsp baking soda

1/2 cup macadamia nuts (or whatever you fancy)

1 cup chocolate chunks (I use enjoy life chips, they are free of milk, nuts and soy)



  1. Preheat oven to 350
  2. Let fat sit at room temperature to soften and then cream in sugar, egg, and vanilla.  (Don’t worry if it looks a bit weird/ starts to separate coconut sugar behaves differently than normal sugar)
  3. Mix the flours, salt and baking soda and add it to the wet ingredients
  4. Stir in the nuts and chocolate (if you have a nut allergy skip the nuts and add more chocolate)
  5. Place on baking sheet and gently press cookies flat with your palm.
  6. Bake for 8 – 12 minutes, depending on the size of the cookies.
  7. Enjoy!