Raspberry Lemon Muffins

Raspberry Lemon Muffins

These muffins are healthy, fairly low in calories, carbs and fat, but definitely do not skimp on taste! They have a light lemony flavor that’s not overpowering. Bake up a batch and enjoy on a hot summer day. Or a cold day. Or any day. Really.


1 cup oat flour (you can buy this but I grind old fashioned oats in my food processor–so easy and cheap!)

1 cup brown rice flour

1 tsp. baking powder

1/2 tsp. baking soda

2 Tbs. chia seeds

1/2 cup unsweetened applesauce

1 tsp. liquid Stevia (or to taste)

1 tsp. vanilla

1 tsp. lemon flavor (I use a natural lemon oil/safflower oil flavoring from my health food store)*

1 Tbs. coconut oil (heated to liquid form)

1 whole egg**

2 egg whites

Zest of one lemon

Juice of 1/2 lemon

Up to 1 cup of unsweetened almond milk (or your choice of dairy or non-dairy milk)

1 1/2 cup red raspberries

COOK’S NOTES:  *Feel free to omit the lemon flavor and just rely on the juice if you don’t like as much lemon, but really the flavor using both was very light and refreshing.  **Whole eggs make baked goods moist, but I may try this next time without the whole egg and opt for 3 egg whites instead to further reduce the calorie count. Some recipes lend themselves well to using only the whites. It’s a trial and error thing!


In medium bowl, mix all dry ingredients together and form a well in the center. Add in liquid ingredients except the milk. Stir in milk a little at a time until the batter is of cake batter consistency. Stir well to incorporate.

Fold in raspberries and pour into greased muffin tins (I rubbed muffin tins with coconut oil). Bake at 400 F for 20 minutes or until golden.

Makes 12 muffins

Serving size: 1 Muffin

118 Calories/19 Carbs/3 Fat/4 Protein


Basic Pancakes


It seems I’ve developed a Saturday tradition now that I’m marathon training.


I love them and I love trying out different recipes, add-ins and toppings. This simple, basic recipe is one I keep going back to, usually I add some blueberries to it. You can add chocolate chips, carob chips (next on my to try list), strawberries, top with almond butter, peanut butter, Greek yogurt or the old stand-by, maple syrup (go for organic)!

It’s always good to have a few basic, go-to recipes in your repertoire that you can tweak to your tastes for any given day~whether breakfast, lunch, dinner or a snack. So, here’s my basic pancake recipe:

1/4 Cup brown rice flour

1/8 Cup almond flour

1/2 tsp. baking powder

1  egg white

1 tsp. vanilla

1/2 mashed banana

small amount of liquid (water, almond, soy, or dairy milk)

In a medium bowl, mix the dry ingredients together. In  a separate bowl, combine the egg white, vanilla and banana, mix until banana is well mashed. Add to the dry ingredients and stir. Add in enough liquid, a little at a time, until smooth and pourable.

Pour batter into a heated skillet (about medium heat)  lightly coated with your choice of oil. I usually make about 2 or 3 small-medium sized pancakes. Once the batter starts to bubble, I usually add in my blueberries (your choice or leave them plain!) right before I flip them over to cook on the other side.

Top with pure maple syrup or try some coconut butter! YUM!

Paradise Pancakes

I’ve been feeling very tropical lately. Last summer my husband and I took a trip to beautiful Jamaica and I’ve been daydreaming of the white beaches, blue waters and all the fresh fruit that was in abundance there. While these pancakes aren’t exactly a tropical paradise, they are pretty close. In short, AMAZING!

This recipe serves 2 people. Or, as I found out, one very hungry girl who just worked up a monster appetite on a long run 😉

1/4 C mango, mashed

1/2 banana, mashed

2 egg whites

1/2 C brown rice flour (I use Bob’s Red Mill)Image

1 tsp baking powder

1 Tbs. slivered almonds (optional)

1/4 C blueberries

2 tsp. coconut butter

In medium bowl, mash up banana and mango. Add in egg whites and mix until blended. In separate bowl, mix together brown rice flour, baking powder and almonds. Add dry ingredients to wet mixture and stir. You may need to add a Tbs. or two of milk (cow, soy, almond, coconut) or water to get desired consistency.

Pour pancake batter into hot skillet sprayed with a little cooking spray. This makes about 4 pancakes depending on size. When the cakes start to set up around the edges and bubbles form in the middle, drop a few blueberries onto  each pancake and flip, cooking until golden brown. A little coconut butter on top completes it! YUM!

Makes 2 Servings

Each serving: Calories 264/Carbs 45/Fat 6/Protein 10