Flu Fighting Tips and Cinnamon Swirl Cashew Date Mug Muffin

Is it me, or does everyone have the flu?

I feel as though the entire population of my face book friends has the flu, oh, and if they have kids, they have it too.

What gives?

I guess it’s flu “season.”

I’m not surprised given the bouts of cold weather that decided to show up round these here parts…post Christmas.

The 20-30 degree range is considered arctic temps for Texas.

I haven’t really been sick in the past couple of years.

I’m pretty sure I can’t even remember the last time it was that I had the flu.

I’m more likely to get food poisoning.

I owe my clean bill of health to my diet and exercise…it’s really not a special secret.

How we take care of ourselves truly governs our health.

Here are a few of my tips and tricks to keep the flu at bay 🙂

1. Drink Tea: 1 cup of tea/day keeps the Dr. away is my motto 🙂 Tea is packed with immunity-boosting antioxidants, which helps your cells fight off the germs which are making you sick. My favorite tea is Yogi Ginger Tea, which I have been drinking for years! It helps keep my acid-reflux at bay, aids with digestion, and helps fight off the flu. It’s a triple threat! I drink mine w/ a packet of granulated stevia and a bit of coconut milk.


2. Spice is Nice: especially Cinnamon. Cinnamon is not only my favorite spice, but it helps with aching muscles and congestion. Because it is slightly spicy, it works wonders for a stuffy nose. Other great spices are tumeric, cloves, and ginger. Stir any of these into your oatmeal, sprinkle a dash onto your morning coffee, or stir into a cup of tea.


3. Exercise: I mean, who would have thought…fitness is a flu-fighting remedy! I workout every single day. Now, if I worked my body to exhaustion every single day, I would probably make myself sick. However, I have a method. I usually run about 3-4 days/week and alternate with weight training and pilates, which I do on my “active rest” days. I joined the Tone It Up Community last year and loooooove their workouts. The Tone It Up girls, Karena & Katrina are absolutely amazing role models and have developed a community where women can feel comfortable sharing their struggles with body image, while workout out together. I usually do a variety of routines from their dvd’s or website, alternating strength training and HIIT workouts. I also just got the opportunity to try Class Pass and cannot wait…I love to try new fitness studios that offer something outside of my normal routine.


4. Eat Clean: I know…pretty simple, right. Eating a variety of healthy foods gives your body the energy it needs to fight off illness. Now, when I say “eat clean,” I don’t mean depriving yourself of any and all sweets, but making healthy choices. I have no idea when the last time was that I had soda, or ate something out of a package with ingredients that I can’t pronounce. Basically, I eliminated all processed foods from my diet, and I cannot tell you how much better I feel. Salty snacks & packaged foods always made me feel bloated. I would eat 1 package of kale chips for lunch and would feel energy drained by 3 o’clock. Now, I eat fresh fruits and vegetables, lean protein, and incorporate my own recipes for paleo breads and snacks into my diet. Baking and cooking my own foods allows me to really get the proper balance of carbs, fat, protein, and sugar that I need to fuel my day. While my blog is predominantly paleo, I am not on a strict paleo diet. I have to have beans, and I would practically die without Greek yogurt in my life. Nobody is perfect. There is not one way to eat, it’s all about what is best for you! For some amazing superfood recipes to keep you in top flu fighting shape, check out Aloha!  Their recipes are not only good for you, but their photos are gorgeous! Check em’ out! Aloha also offers an amazing superfood green powder that you can add to any smoothie or recipe.


Below is the perfect flu fighting recipe with a combination of super foods to keep you healthy and energized.

Creamy cashew butter


does a little smash bang with protein powder & date puree.


Then, the whole thing gets a swirl of cinnamon.


Top it with coconut butter and you are good to go!


Oh, and this is a single serving mug muffin.


Oh, oh, and the best part…it takes less than 3 minutes to make.




It also looks like a giant cinnamon roll.


Flu-fighting foods for the win! 🙂

Cinnamon Swirl Cashew Date Mug Muffin
Recipe type: Breakfast, Snack, Muffin
Cuisine: American
Prep time: 
Cook time: 
Total time: 
Serves: 1
A fluffy muffin made w/ creamy cashew butter, sweetened with dates, and swirled with cinnamon for a heart-warming breakfast treat that you can feel good about. Gluten-free, paleo, refined sugar-free.
  • ¼ c. Medjool dates, pitted, soaked in water overnight
  • 2 T. cashew butter
  • 1 large egg
  • ½ t. pure vanilla extract
  • 1.5 T. unsweetened, vanilla protein powder (I used hemp seed protein)
  • ½ t. baking powder
  • ¼ t. ground cinnamon
  • melted coconut butter, for topping, optional
  1. Grease a coffee mug with cooking spray.
  2. Drain the dates and place them in a food processor.
  3. Puree the dates until a thick, smooth paste forms.
  4. In a small mixing bowl, combine the cashew butter, 2 tablespoons of the date puree, egg, and vanilla until smooth.
  5. Stir in the protein powder and baking powder.
  6. Pour the batter into the coffee mug.
  7. Place the ground cinnamon on top of the batter and use a fork or toothpick to make a "swirl" pattern throughout the batter.
  8. Microwave for 2-3 minutes, or until a toothpick inserted into the center of the muffin comes out clean.
  9. Let the muffin cool slightly, turn out of the coffee mug using a knife, and drizzle with coconut butter.


Dear Uncle.

 I’ve said it over and over again.

I mean, how many times do I have to repeat it?

I have a particular uncle who loves to intervene in my life.

He’s Italian.

He’s also nosy.

They go together.

Let’s just get to the point, he loves to pry in my “relationship status” business.

He tried to hook me up w/ his friend months ago when I politely asked him not to.

Then I get some random email from the guy, like hey, let’s meet up.

Thank goodness our schedules didn’t work out.

I might have made mine not work out ;).

I was/still not looking to be in a relationship.

Do I look desperate?

Dear Uncle, why do you feel the need to ask me my age and then proceed to tell me you need to set me up w/ the exact same guy or any guy for that matter as if I need to be married off tomorrow?

Then I get another email from the guy at the beginning of this week.

Coincidence? I think not.

I don’t even have the heart to write the email back and say thanks for trying, but I don’t need to be my uncle’s project.

K thanks.

Dear Uncle, I’ve done pretty damn well on my own thank you.

I think I can manage.

I’m doing me right now.

While I wish I had the time for a committed relationship, I don’t.

I don’t have the time to worry about some guy that needs me to be there every second of every single day.

I’m headed to nursing school and that is what is on my mind.

If I happen to meet that special man along the way, that’s just peachy too.

I love my single gal nights.


Lately, they have involved chocolate.


Oh what’s that you say my imaginary boyfriend? You don’t like chocolate.


Thank goodness we are not together “for real.”


It’s great not having to worry about what a boyfriend would want for dinner.


It’s also amazing to be able to watch Real Housewives of Whatever I’m Feeling Like


and not get whip-lash while having someone switch back and forth between ESPN and Top Gear.


Oh, wait…my dad does that.


Don’t get it twisted.


I can’t wait for the day I have a boyfriend/husband/whatever to love.


But that is not tomorrow.


Gaaaaawd I hope he likes chocolate.

5.0 from 2 reviews
Single Gal Deep Dish Molten Chocolate Cake
Recipe type: Cake, Dessert
Cuisine: American
Prep time: 
Cook time: 
Total time: 
Serves: 1
Smooth, buttery tahini mixed w/ cocoa powder and studded w/ mini chocolate chips for the perfect chocolate fix without the guilt. Gluten-free, paleo, nut-free, vegan, refined sugar-free!
  • 1 T. coconut flour
  • 1 T. cocoa powder
  • pinch of baking powder
  • 1 t. tahini
  • 1 t. pure maple syrup
  • 2 T. light coconut milk
  • vegan mini chocolate chips, for topping
  • coarse sea salt, for topping
  1. Preheat the oven to 350 degrees F.
  2. Grease a ramekin, mini non-stick pan, whatever you have w/ cooking spray.
  3. In a small mixing bowl, combine the coconut flour, cocoa powder, baking powder, tahini, maple syrup, and coconut milk until smooth.
  4. Pour the batter into the prepared pan.
  5. Gently press the chocolate chips into the batter.
  6. Bake for 18-20 minutes or until golden and slightly jiggly in the center.
  7. Let cool for about 5 minutes.
  8. Sprinkle w/ a pinch of sea salt.
  9. Devour.

Nutritional Facts (1 cake): Calories: 123, Total Fat: 6.5g (2.6g Saturated Fat), Sodium: 51mg, Potassium: 128mg, Total Carb: 16g, Dietary Fiber: 5g, Sugars 7g, Protein: 4g



 We’ve been over this before.

Single gal right here.


Now, I could totally fib and tell you that I am dating an Italian man/model who is internationally renowned and knows 7 different languages.


You know it just had to be an Italian guy 😉


Then I just wouldn’t be telling myself the truth.


 My first real boyfriend will probably be Ryan Reynolds…


I mean let’s just be REAL here.


Blake was never meant for him.


Okay, okay maybe just someone who is my guy type…


funny, intelligent, & good-looking 🙂

4.3 from 3 reviews
Single Gal Pumpkin Cake
Recipe type: Dessert, Snack
Cuisine: American
Prep time: 
Cook time: 
Total time: 
Serves: 1
A fluffy, melt in your mouth pumpkin cake spiced w/ cinnamon & sweetened w/ a hint of maple syrup. Ready in 3 minutes! Gluten-free, vegan, paleo, refined sugar-free!
  • 2 T. coconut flour
  • 2 T. pure pumpkin puree
  • ¼ t. ground cinnamon
  • ¼ t. pure vanilla extract
  • ¼ t. pure maple syrup
  • 3 T. unsweetened, vanilla almond milk
  • 2 packets of Truvia, optional
  • nut butter or coconut butter, for topping, optional
  1. Place all ingredients in a small mixing bowl and combine until smooth.
  2. Pour the batter into a greased ramekin and microwave for 3 minutes, or until the top of the cake has risen and a toothpick inserted into the center of the cake comes out clean.
  3. Let cool slightly, top w/ nut butter/coconut butter.

Nutritional Facts (per 1 cake): Calories: 86, Total Fat: 3g, Carbs: 12g, Sodium: 64mg, Sugar: 2g, Protein: 3g



I’m pretty sure that there is something bittersweet about single serving sized snacks.

I mean, if you just want an itty bitty snack…I guess single serving size is up your alley.

Especially if you aren’t super hungry.

Then again, a single serving size is for a…single person.

Soooooo…what if you just want a huge bag of chips…one that has 3 servings…not just 1?

That’s how I feel.

I want the whole entire bag.

It’s kind of how I feel about single serving desserts at restaurants.

Just give me the whole dang cake…I don’t want a bite sized piece of cake stuffed into a shot glass with more whip cream than actual cake.

However…there are those single serving sized treats that are hefty enough to satisfy your hunger and you sweet tooth craving.

This is one of those.


You know it just wouldn’t be a dessert w/out toasted coconut.


It’s summer and I made us something tropical.


Because it has banana, coconut, & pineapple.




I mean, duh.


This is what I call a snack.


More than a mouthful.

Banana Pineapple Coconut Protein Souffle Muffin
Recipe type: Snack, Muffin, Souffle, Dessert
Cuisine: American
Prep time: 
Cook time: 
Total time: 
Serves: 1
A light and fluffy banana souffle with toasted coconut and sweet, fresh pineapple. Gluten-free and paleo! 8g of protein for 1 serving!
  • ¼ c. unsweetened, shredded coconut, divided
  • ½ of a small, very ripe banana, mashed
  • ¼ t. ground cinnamon
  • 1 T. coconut flour
  • ¼ c. liquid egg whites (or 1 large egg)
  • ¼ c. unsweetened, vanilla almond milk
  • 1 T. pineapple juice
  • ½ t. pure vanilla extract
  • optional toppings: banana slices, pineapple slices, melted coconut butter
  1. Preheat the oven to 350 degrees F. Line a baking sheet with parchment paper.
  2. Spread the coconut out evenly over the baking sheet.
  3. Bake for 3-5 minutes, or until lightly golden.
  4. Place 2 tablespoons of the toasted coconut in a large mixing bowl along with the remaining ingredients.
  5. Whisk well until smooth.
  6. Grease a small ramekin with cooking spray.
  7. Pour the batter into the prepared ramekin and bake for 30 minutes, or until the souffle has risen and a toothpick inserted into the center comes out clean.
  8. Let the souffle cool completely before removing from the ramekin.
  9. Top with additional banana slices, the remaining 2 tablespoons of toasted coconut, chopped fresh pineapple, and a drizzle of melted coconut butter.

Nutritional Facts (single serving, calculated w/out shredded coconut): Total Calories: 167.8, Total Fat: 3g (0.1g saturated fat), Sodium: 138.7mg, Potassium: 354.4mg, Total Carb: 24.8g, Dietary Fiber: 7.6g, Sugars: 8.6g, Protein: 8g


Single Things.

It’s that time again.

You know, that time when I talk about single gal things.

Wait, don’t go! If you are madly in love with your significant other, engaged to your high school sweetheart, or playing the dating field…hell, more power to ya.

I seriously don’t do this on purpose.

Maybe my cooking/baking skills are actually terrible, which is why I haven’t found my Prince Charming yet.

Yea, sure.

I’ll go with that.

It’s not like I sit here contemplating why I’m single.

Nope. I actually go about my daily business.

If it happens. It happens. That’s what I say.

God’s got a plan for me. I just know it.

Not that I’m an any way helping him carry out this plan by choosing to stay in on Saturday nights and watch Netflix.

But then again…all of my friends have jobs too and we never go out.

Let’s talk about single gal desserts.

What am I going to do when I’m not single anymore?

How will I turn these “one bowl, single serving, only for those gals that have no boyfriend and choose to be in bed by 9 on a work-night dessert” into a sweet treat for two?


I’ll cross that bridge when I get to it 🙂


You guys/gals…this thing is all about peanut butter.


You know about our relationship.


This thing is a cross between a souffle, because its light and airy, and a muffin, because it simply looks like a gigantic muffin and is super melt in your mouth.


I mean, duh. Aesthetics are everything. If it looks like a muffin…it’s a muffin.


But it’s a souffle. I’m not playing tricks on you 😉


It’s gluten-free w/ out refined sugars and wait for it…


14g of protein!


Yep, single gals everywhere can rejoice!


The bigger question is…What if my Prince Charming doesn’t like peanut butter?


I apologize in advance.


I’d have to turn him loose.


Unless…he was really, really, ridiculously good looking.


Maybe 😉

Single Gal Peanut Butter Protein Souffle Muffin
Recipe type: Dessert, Muffin
Cuisine: American
Prep time: 
Cook time: 
Total time: 
Serves: 1
A light souffle/muffin chock full of peanut butter with 14g of protein! Gluten-free and refined-sugar free!
  • 1 T. coconut flour
  • 2 T. PB2 powdered peanut butter, or all-natural peanut butter
  • ¼ c. liquid egg whites
  • ¼ c. unsweetened, vanilla almond milk
  • ½ t. ground cinnamon
  • 1 pinch of baking powder
  • 1 t. granulated Stevia
  • ½ t. pure vanilla extract
  • 1 t. of PB2 powdered peanut butter + a couple drops of water, or 1 t. all-natural peanut butter, slightly melted, for topping
  1. Preheat the oven to 350 degrees F. Grease a small ramekin with cooking spray.
  2. In a medium sized mixing bowl, whisk together the coconut flour, PB2 or peanut butter, egg whites, almond milk, cinnamon, baking powder, and vanilla until smooth.
  3. Pour the batter into the prepared ramekin and bake for about 25-30 minutes, or until a toothpick inserted into the center of the souffle comes out clean.
  4. In a small mixing bowl, combine the PB2 and water until you reach your desired consistency, I enjoy my topping to be like a glaze more than a frosting, use less water for a thicker consistency, more water for a thinner consistency.

Nutritional Facts (per 1 souffle w/ glaze): Calories: 140, Total Fat: 3.5g (o.3g Saturated Fat), Total Carbs: 12.7g, Dietary Fiber: 6.1g, Sugars: 1.5g, Protein: 14.2g