Garbage in a Box

Garbage in a Box

A good friend of mine sent me a research study yesterday on gluten free foods.  My first response to him was "gluten free" is very different than "grain free". 

 After all my years in the healthcare arena I have learned to become an avid label reader.  When I look at some of the "gluten free" concoctions I find it quite humorous.  They blend all these different types of gluten free flours to make an attempt at making the end product taste like it was made with regular flour.  I don't know about you, but my body was designed to breakdown simple foods.  When I have tried the "gluten free" products, I find my belly does not quite want to make friends with them.  

Grain free flours are simple.  My go to flour is coconut flour.  But there is also almond flour, tapioca flour, cassava flour, and I am sure many more on this list.  When I am using a particular flour one of the main things I look for is how many carbohydrates are in a serving.  Coconut flour and almond flour meet the low carbohydrate amount that I look for.  

Over the years I have tried various box type products.  It is rare if the ingredients get a thumbs up from me.  So my philosophy is pretty simple.  If I want a brownie, I just make it myself, homemade from scratch.  There is something very validating for me to make my own treats.  

Okay, I admit it.  I am a stickler for great ingredients that go into this vehicle that is called my body.  But if I had a Rolls Royce or a Ferrari I would be a stickler on how I would take care of those vehicles, so why I should I take care of my body any different? 

Here is one of my favorite brownie recipes.  Surprise, it has no flour! Simple, quick and easy to make.




  • 3/4 cup coconut butter
  • 1/2 cup coconut milk
  • 2 tbsp coconut oil
  • 1 egg
  • 2 tsp vanilla
  • 3  tbsp cacao powder
  • 1/4 cup chocolate protein powder (sweetened with Stevia)
  • 1/4 cup Swerve
  • 1/2 tsp stevia glycerite
  • 1/4 tsp sea salt
  • 1/4 tsp baking soda


  1. Combine all wet ingredients in mixing bowl.

  2. Combine all dry ingredients in small bowl.

  3. Slowly add dry ingredients into mixing bowl and blend on high.

  4. Put in a coconut oil sprayed 8 x 8 baking dish. 

  5. Bake at 350 for about 25 minutes.  The edge may looked raised like a cake.  The center may look uncooked, but that is okay, this will give your brownies a yummy gooey brownie texture.

  6. If you have leftovers, you can leave on counter.  They won't last long!

Chocolate Ice Cream

Chocolate Ice Cream

Peanut Butter Fat Bombs!

Peanut Butter Fat Bombs!