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Cinnamon Sugar Pumpkin Muffins


I’m sitting at home, craving something reallllly sugary and sweet. You know why. Usually I’m a salty, crunchy kind of snacker, but I had already eaten a bag of popcorn coated in butter and salt, and was still on the hunt for something to inhale.  I open the freezer, stare into the fridge, and dig through the pantry and all I can find are some frozen mango chunks and a half eaten jar of peanut butter; neither of which I’m particularly interested in. I find about 4 cans of pumpkin puree that I had picked up, all at different trips to the store I’m sure, thinking, “Hey, I need to keep this on hand for something.” And here we have our “something”. These have a bit more sugar than the usual 1/2 cup I call for, but without it, pumpkin just tastes like squash and that’s not at all why we crave pumpkin flavored everything this time of year–especially in my pms-induced sweet dreams. I had already eaten 3 muffins before I got the pictures off the camera.

Yield: 12


  • ½ cup coconut flour (Let’s Do Organic)
  • ½ cup tapioca flour (Ener-g)
  • ½ t baking soda
  • ½ t baking powder
  • ¼ t salt
  • 1 ½ t ground cinnamon
  • ½ t freshly grated nutmeg
  • ½ t ground cloves
  • ½ c melted butter (or coconut oil or palm shortening)
  • 2/3 c sugar (I used plain old white sugar, ha)
  • 3 eggs
  • 1 c pumpkin puree (not quite a 15 ounce can)
  • 1 t vanilla extract
  • extra cinnamon and sugar for sprinkling on top


Preheat your oven to 350ºF and line a standard size muffin tin with liners.

In a medium bowl, whisk together the coconut flour, tapioca flour, baking soda, powder, spices and salt.

In a large bowl, whisk together the butter, sugar, eggs, pumpkin, and vanilla.

Pour the dry ingredients into the wet and whisk to combine. Portion into your muffin liners. Sprinkle the top of each muffin with more sugar and cinnamon and it’ll bake into a nice crunchy topping. Bake until puffed and cooked through, about 25-30 minutes.


Chunky Monkey Muffins

chunkymonkeymuffins copy

This recipe is from our cookbook, Primal Cravings: Your Favorite Foods Made Paleo

A classic combination of bananas, walnuts, and chocolate chips. Make sure you use bananas that are brown and spotty. If they’re too ripe for eatin’, then they’re perfect for beatin’—errr, baking with.

Yield: 12 muffins


  • ½ cup coconut flour
  • ½ cup tapioca flour
  • 1 teaspoon baking soda
  • ½ cup butter, melted
  • ½ cup coconut sugar
  • 1 cup mashed bananas, from ~2 medium bananas
  • 1 teaspoon vanilla extract
  • 4 eggs
  • ½ cup chocolate chips
  • ½ cup walnuts, chopped


Preheat oven to 350°F. Line a standard muffin tin with paper liners.

In a large bowl, whisk together coconut flour, tapioca flour, and baking soda.

In another large bowl, whisk together butter, sugar, bananas, vanilla extract, and eggs.

Whisk the dry ingredients into the wet ingredients.

Gently fold in the chocolate chips and walnuts. Divide batter among the lined muffin cups.

Bake until the muffins have puffed and the edges have slightly browned, about 20-25 minutes.


15 Minute Apple Crisp (Nut Free)

paleo apple crisp
Yield: 1 serving. Just kidding (but not really)


  • butter, for the skillet
  • squirt of lemon juice, about 1 teaspoon
  • 2 lbs apples, peeled, cored, & chopped
  • 1/3 cup apple juice concentrate (in the freezer aisle)
  • 1/4 cup raisins
  • 1/2 teaspoon vanilla extract
  • 1/2 teaspoon ground cinnamon
  • 1/4 teaspoon ground ginger
  • 1/4 teaspoon grated nutmeg

For the Topping

  • 3 tablespoons tapioca flour
  • 1 tablespoon coconut flour
  • 2 ounces (1/2 stick) cold butter, cut into small cubes
  • 1 tablespoon apple juice concentrate


Place your oven rack in the middle of the oven and turn on broil.

In a medium oven-safe skillet (cast iron recommended), melt a few tablespoons of butter of medium-high heat. Add in the lemon juice, apples, apple concentrate, raisins, vanilla, cinnamon, ginger, and nutmeg. Stir to combine and let cook until the a.j. concentrate has reduced and things get bubbly, about 5-6 minutes, then turn off the heat.


In a small bowl, combine the tapioca and coconut flours. Toss in the butter and use your hands to create small pea-sized crumbs. Gently stir in apple juice concentrate.


Sprinkle the mixture evenly on top of the apples and place in the oven. Broil until the top has lightly browned, about 4-6 minutes.


Mexican Wedding Cookies

paleo weddingc ookies

The book has been out for almost 2 weeks now and we could not be more thrilled with the feedback we’re getting. Thank you all so much for the comments, emails and reviews. I have never written a review or even a blog comment in my life, so as corny and eyeball-rolly-worthy as it is; it truly means so much to us that you’d take the time to do it.

One of the emails I received was from a mom whose daughter is allergic to nuts, and when she saw that we didn’t use any almond flour, she said she was over the moon. I might be paraphrasing. She was however wondering how she could adapt a certain cookie recipe that did call for nuts. We’ve got a handful of cookie recipes in the book, and 2 of them use almond butter as their base (for those with coconut allergies). Since I read the email, I started futzing around with Let’s Do Organic Creamed Coconut to see if I could come up with something. And for some reason, the nut-based Mexican wedding cookie came into my head. I’m a dodo. But anyway, a few tries later, this recipe took shape. Of course, since these cookies contain nuts, you could definitely leave them out for more of a traditional shortbread-like cookie. Baking times and yield may need to be adjusted.

In other news, my Breaking Bad t-shirt came in the other day and I’m like a 5 year old in a princess costume…I can’t/won’t take it off. Brandon made me pose for a picture because he thinks I’m ridiculous. I chopped my head off because a.) I’m smirking and b.) we were on our way out the door to help some friends move and I looked like the way I mentioned in the Barbacoa Meatball recipe post. You think I just made that up? No way. I am either un-showered or wearing some form of spandex or sweat pant material 90% of the time.


Yield: 12-18 cookies (depends on the pecans & cookie scoop size)



Preheat your oven to 350ºF and line a baking sheet with a silicone mat or parchment paper.

Place the creamed coconut into a large bowl and microwave for about 45 seconds to 1 minute, just until it’s soft enough to whisk.

Finely chop the pecan pieces, or place them in a food processor and buzz them up. I should have buzzed, but I was being lazy and just chopped them.

Add the pecan pieces/dust to the melted coconut cream, along with the sugar, egg, baking powder, and salt. Whisk well to combine. The batter will annoyingly clump inside the whisk, but it’s easy to get out.

Use a small cookie scoop to portion out the batter onto your prepared baking sheet. Bake for 12-15 minutes, until the bottom edge of the cookies start to look brown.

Let the cookies cool COMPLETELY before eating. They harden up a bit, and taste much more wedding cookie/shortbread like. Dust with a few tablespoons of powdered sugar.


Cookie Dough Cookies


LaraBars were on sale the other day. I hadn’t eaten one of those things in years, so I bought a few. Chocolate Chip Cookie Dough, amongst other flavors. Besides the fact that the bar was about the length of my pinky finger, the flavor was so amazingly disappointing. It tasted so “healthy”…and nothing like the cookie dough flavor Lara promised. Bleh.

So I figured I could make my own version of the Chocolate Chip Cookie Dough Lara Bar, switching out the mass of nuts & dates for coconut butter.

Yield: Six 2½ inch cookies + scraps


  • 1 (7 oz) package Unsweetened Let’s Do Organic Creamed Coconut*
  • 1/3 cup coconut sugar
  • 2 teaspoons vanilla extract
  • 1/8 teaspoon salt
  • 1/3 cup chocolate chips


In a small sauce pot, combine creamed coconut, sugar, vanilla and salt over medium heat. Whisk until the sugar has dissolved and the creamed coconut has melted, about 3 minutes or so. The mixture may seem a little bit sandy.

Get out an 8×8 baking dish. Dump the melted coconut/sugar mixture into the pan. Let it cool a bit, and then use your hands to press the mixture flat into the dish. The dough will only take up about 3/4 of the baking dish. Scatter the chocolate chips on top and press them into the dough with your hands.

Place in the refrigerator to cool and then use a cookie cutter, or a knife, to cut into desired shapes.

*I like to use this in lieu of coconut butter out of a jar because the package has some magic ratio perfectly measured out (see pic below). Just using coconut butter straight out of a jar may turn things into a crumbly mess.


Brownie Cake Bites

I would like to dedicate this recipe to the butthead who told us to stop calling ourselves ‘health gurus’ and that ‘sugar isn’t paleo’. Well, Mr. Butthead, I do what I want.

Yield: 2 dozen mini muffins


  • 1 (7 0z) package Let’s Do Organic Creamed Coconut*
  • 3/4 cup chocolate chips or 6 ounces worth of chocolate bars
  • 2 tablespoons cocoa powder
  • 1 teaspoon vanilla extract
  • 2 eggs
  • 1/2 teaspoon baking soda


Preheat your oven to 350ºF. Line a mini muffin pan with liners.

In a large bowl, melt the creamed coconut and chocolate chips together, whisking occasionally, until smooth.

Whisk in the rest of the ingredients. Note that there is no additional sugar used in this recipe, so if you like things quite sweet, you’ll want to add in some additional sweetener.

Portion out the batter into the muffin liners. Bake until cooked through, about 15 minutes.

*I like to use this in lieu of coconut butter out of a jar because the package has some magic ratio perfectly measured out (see pic below). Just using coconut butter straight out of a jar may turn things into a crumbly mess.


Gingerbread Squares

gingerbread squares
It’s a common theme in our house–we make/buy something sweet, we eat it all in one day. Now–notice I didn’t say we eat it all in one sitting, but that we consume the entire pan throughout the day. That…like…totally makes it better, right? I’d highly recommend storing the squares in the refrigerator, so they’re hidden–and not on the counter, so you don’t pick one up every time
you pass by.


  • butter, coconut oil or palm shortening, for the pan
  • 1 (7 0z) package Let’s Do Organic Creamed Coconut*
  • 2 tablespoons coconut sugar (or brown sugar)
  • 5 tablespoons molasses
  • 1/4 teaspoon salt
  • 2 teaspoons ground ginger
  • 1/2 teaspoon ground cloves
  • 1/2 teaspoon baking soda
  • 2 eggs


Preheat your oven to 350ºF.

Lightly grease an 8×8 oven-safe baking dish. Place the coconut butter in a large bowl and warm it in the microwave (or dunk the package/jar in warm water), to make it easier to stir everything together. Whisk until smooth. Add in the rest of the ingredients and whisk well to combine. Pour the batter into the prepared baking dish and bake until the center is cooked through, about 25 minutes.

These are delicate little beauties; they’ll firm up if you pop them in the fridge.

*I like to use this in lieu of coconut butter out of a jar because the package has some magic ratio perfectly measured out (see pic below). Just using coconut butter straight out of a jar may turn things into a crumbly mess.

Snacks Treats

Salted Chocolate Pears

We just got back from the OPTathalon in San Diego, where we got to hang out at CrossFit Invictus, and where I was repeatedly heckled for the use of the word “y’all” in my everyday vocabulary. Who knew that was such a weird word. Anyway…

These pears are super addictive. I’m not a chocolate fan–I don’t dislike it, but it’s not something I really ever crave. BUT if you put something salty with something sweet, I will inhale it–and that’s kinda what happened here. Oops. These are super, super cheap & easy to make and are an awesome dessert/treat for cooking for the masses.

If you haven’t read, we’re writing a cookbook. That’s why it’s been nothing but cricket chirps ’round these parts, y’all (couldn’t help myself). We’re about to turn in the manuscript, so we’ll have more details on when it’ll be available and all that good stuff. I decided to join Twitter for some reason. I guess I was feeling left out. I still don’t quite know how to use it or decipher what I read, though if you write something nice, I’ll definitely re-tweet it and if you write something mean, well, then you suck.


  • 1/2 lemon
  • 4 ripe pears
  • 1 cup chocolate chips
  • flake salt*


Get out a baking sheet and line it with parchment paper or a silicone pat. Cut, core and slice your pears. Squeeze the lemon over the pears and toss to coat–helps keep the pears from turning brown.

Place chocolate chips in a glass (or heat safe) bowl and place over a soup pot that you’ve filled halfway full of water. Place the pot over medium-high heat. Whisk the chocolate until completely melted and then turn the heat off. Dip the pears into the melted chocolate and lay them on your prepared baking sheet. Sprinkle with salt.

Place the baking sheet in the fridge until the chocolate has re-hardened, about 15 minutes should do it.

*Flake salt is the good stuff–the fancy pants salt. Though kosher and coarse sea salt will definitely lend the same flavor (I strictly forbid the use of iodized table salt.), flake salts like fleur de sel, french grey salt and pink salt, are just prettier. So if you’re planning on making these for people you want to impress, I would hands-down recommend using a flake salt (and good quality chocolate).


Peach Rosemary Iced Tea & Blueberry Iced Tea

One of the biggest questions we get from people in our gym when we tell them no more diet coke or sweet tea (that’s a big deal in the south) is, ‘Water is boring. What can I drink now?” So we go down the standard list: unsweetened seltzer water (there are a ton of flavor options from: LaCroix and Polar), iced coffee (no sugar, cream is optional) and unsweetened iced tea. We’re big fans of unsweetened iced tea, but when someone is used to a 50% sugar concentration, it’s kind of like getting used to drinking your coffee black. So we’ve pepped up the standard unsweetened brew with some summer fruit and fresh herbs in hopes that this will help ween some of our southerners off their sweet tea infatuation.

What you need to start:

  • 1 gallon black tea

Bring 1 gallon water to a very gentle simmer. Place 16 standard tea bags in the water. Turn the heat off the water and let the tea bags steep for 5-10 minutes.


  • 2 lbs (about 6 large) peeled & sliced peaches
  • 1/4 c coconut sugar
  • 2 stalks of fresh rosemary
  • 1/2 gallon black tea

Place peaches and sugar in a sauce pot and cook on medium heat until the peaches are bubbly and broken down. Puree the mixture in a food processor or blender, then strain through a fine mesh strainer, directly into the black tea. Add the rosemary stalks and let steep at least 2 hours in the fridge.

Blueberry Black Tea

  • 3 c blueberries
  • 1/4 c coconut sugar
  • 1/2 gallon black tea

Place blueberries and sugar in a sauce pot and cook on medium heat until the blueberries are bubbly and broken down. Puree the mixture in a food processor or blender, then strain through a fine mesh strainer, directly into the black tea. Refrigerate until cold.


Chili Lime Mango Lassi

Things around the Keatley household have been busy as of late. Essentially, meal making & planning hasn’t been a priority to us. A lot of roasted throw togethers and random hashes have been consumed. We’re hoping to start including some more non-recipe content; random articles about stuff we think is interesting and maybe even some video. I don’t know how to edit or really do jack squat with video…so that’ll be an interesting experiment. We’re always open to ideas–so please throw them out there. If there’s any interest, maybe we could even do q&a stuff–for any burning questions you’d like us to answer (personal or health related, we’re open). CrossFit stuff? It’s a huge part of our lives and something we don’t really talk about on the site. I guess I just don’t know what to say about it. I was thinking about taking photos of the food we eat on a daily basis, as maybe that would help answer  the number one email question we get: “What does a typical day of meals look like?” What do y’all think? Too boring?

Also, we’re CLOSEOUT  (<– think used car commercial) pricing our t-shirts. $16.99 + free shipping (U.S. only).



2 very thirsty people or 3-4 normal thirsty people


  • 1 lb frozen mango chunks
  • 1 c canned coconut milk
  • juice of 2-3 limes
  • 1/4 t cayenne pepper
  • optional: honey (for sweetness), booze (for regret)


Combine all ingredients into a blender. Pulse until smooth. Serve immediately.