Three Things

1. What does ‘healthy‘ mean to you? And should food products be allowed to market themselves as such? Consumers are telling the Food and Drug Administration (FDA) just that. If you remember, KIND snacks were no longer allowed to market their product as healthy due to the amount of fat they contain. However, the fat came mainly from nuts! In the opinion of many nutrition professionals – unsaturated fat from nuts is healthy. So I’m curious… what does ‘healthy’ mean to you? Tell me below!

2. Hopefully you know by now that a nutritionist is NOT a dietitian! See my page about it here. A few lovely ladies want to legally protect the term nutritionist from being used by people who are not experts in food and nutrition. Many wellness bloggers consider themselves nutritionists without having any formal education. We should encourage those interested in wellness to go out and get their education instead of using the term nutritionist so loosely!

3. There are five terms that you should ignore on a food label. Thanks to a fellow dietitian who is setting the record straight! Please ignore gluten-free, detox, fat-free, organic and natural! (Unless of course you need to be gluten-free for a legitimate medical reason.) These terms are hot in the nutrition world right now and marketers will take advantage of this! Check out this list and see what you think.


Alternative Flours and How to Use Them

With so many allergy friendly recipes floating around you’ve probably seen some that use alternative flours. They aren’t ingredients to be afraid of, but they definitely bake differently than traditional all-purpose flour. If you are not gluten free or disinterested in alternative flours I recommend using whole wheat flour to bump up the nutrition with one simple exchange!


My Top 6 Alternative Flours

  1. Almond flour – Almond flour is made of blanched almond that are ground into a meal (you may see it labeled as almond meal). Because it’s made from almonds this flour is high in protein, healthy fats and vitamin E. This is a great alternative for bread crumbs and it works well in baked good such as brownies, banana bread and pound cake.
  2. Coconut flour – Coconut flour is made from dried coconut meat that is ground into a flour. Coconut is high in fat and fiber so the flour is as well. This type of flour has a slightly sweet taste and works well in baked goods that are dense. It should be used in combination with other flours and ingredients that help recipes rise, such as eggs.
  3. Oat flour – Oats are gluten free if they are labeled as such. Oat flour is made from ground oats. The bonus to this flour is that you can make it at home from regular old oats! If you’re in a pinch this will work just fine in most recipes. Grind oats in a food processor until it forms a fine powder.
  4. Buckwheat flour – Buckwheat is also gluten free even though it contains the word “wheat.” Buckwheat seeds are ground to make buckwheat flour. This flour has a slightly nutty flavor and it is rich in fiber, calcium and protein. Use this flour in recipes that do not need to rise, such as pancakes and cookies.
  5. Chickpea flour – Chickpea flour (gram flour) is made from ground garbanzo beans (chickpeas). This flour is commonly used in Middle Eastern and Indian cuisine. It does taste like chickpeas so it is great to use in chocolate baked goods and pizza crust. You can even use it to make a super easy hummus. It should be combined with other flours in recipes that need to rise. This flour is high in fiber.
  6. Quinoa flour – Quinoa flour is made from ground quinoa seeds. Quinoa is a complete protein meaning it contains all of the essential amino acids. This is another type of flour that you can make at home! Quinoa flour should be combined with other flours in most recipes.

P.S. Ground flaxseed is one of my favorite things to add to baked goods, salads and other meals to add fiber, protein and omega-3 fatty acids.


Maple Lavender Mini Cakes {Low FODMAP}

These pretty little cakes are low FODMAP, gluten free, dairy free and the perfect relaxing snack. Using lavender in cooking is similar to using an herb. Lavender is filled with antioxidants and phytochemicals. It is known for its calming effects. You can steep the leaves or eat these mini cakes to help relax and relieve some stress. Lavender also comes as an essential oil which can be used in aromatherapy. A little secret… in my head these were going to be muffins, but some technical difficulties in my apartment kitchen lead to mini cakes instead and I’m not mad about it. Think of these as a spice cake with and herbal twist.

*Sponsored post

Maple Lavender Mini Cakes


  • 1 cup oat flour
  • 1 cup almond meal
  • 1 tsp baking soda
  • 1/2 tsp baking powder
  • 2 eggs
  • 1 tsp vanilla
  • 1/4 cup plain almond yogurt
  • 1/4 cup maple syrup
  • 1/4 cup plain almond milk
  • 1 tbsp lemon juice
  • 1/2 tsp cinnamon
  • 1 tbsp lavender
  • Glaze:
  • 1/4 cup plain almond yogurt
  • 2 tbsp maple syrup
  • 1 tsp lemon juice


Preheat oven to 350 degrees F. Spray two mini loaf pans with nonstick cooking spray. Combine dry ingredients in a large bowl and set aside. Whisk together wet ingredients in a separate bowl. Add wet ingredients to dry and combine. Gently stir lavender into batter. Evenly distribute batter into the loaf pans and bake for 20-25 minutes until toothpick comes out clean. While cakes are baking, make glaze by mixing together plain almond yogurt, maple syrup and lemon juice. Once cakes are cool add glaze and sprinkle with extra lavender.

Number of servings: 8 | Serving size: 1/4 mini cake
Calories: 248, total fat: 11 g, total carbohydrates: 30 g, dietary fiber: 4 g, sugars: 8 g, protein: 8 g

This recipe was developing using low FODMAP ingredients but the recipe itself has not been tested for its FODMAP content.


Have you ever tried using lavender in cooking? Tell me below!


“By posting this recipe I am entering a recipe contest sponsored by Nestlé Health Science and am eligible to win prizes associated with the contest. As a participant in this contest, I also received a free trial sample of ProNourishTM, a low FODMAP nutritional drink developed by Nestlé Health Science. I was not compensated for my time.”