Why I Use Almond Flour

  Why I Use Almond Flour 

 I have adapted to baking and also cooking with almond flour opposed  to white flour. Almond flour has 5 carbs per ¼ cup compared to approximately 23 carbs per ¼ cup that’s in white flour! Almond flour is rich in fiber, protein, B & E vitamins, it’s gluten free and also contains magnesium and potassium. 

White flour is made of refined carbs ( or simple sugars) that lacks nutrients and fiber. It can create blood sugar and insulin issues. It can also lead to fatty liver, raise bad cholesterol, weight gain, inflammation, digestive issues, and mood swings which progress towards obesity.

When baking with almond flour the amount will differ from white flour.  It’s best to research specific recipes using almond flour.

Almond flour cheddar biscuits

Pumpkin bars with almond flour

Low carb pizza with almond flour crust

Spaghetti Squash Recipes


I get so many questions regarding spaghetti squash.

How do I cut it? What do I do with it? 


~You can microwave it for 2 minutes to make it easier to cut.

~You can also cut off the 2 ends so it lays flat.

~Cut your squash lengthwise.

~After it’s cut, scoop out the seeds.


~Place it upside down in a lined or sprayed baking dish or sheet

~Cook for about 30-40 minutes depending on the size of it.

~It should be soft enough to scoop out of the skins.

~After it’s cooled, squeeze out the moisture.

            BUFFALO STYLE

  •  Hot sauce, blue cheese or ( blue cheese or feta crumbles) ,green onion, olives, can add shredded chicken. 


  • Taco seasoning, rotel, beans, taco sauce, ground beef or chicken. Top with sour cream.


  • Marinara sauce, mozzarella, parmesan, or ricotta


  • Onion and peppers, chicken sausage, mushrooms, tomato sauce


  • Spinach, garlic, cream cheese, or sour cream, mushroom, parmesan and/ or mozzarella


  •  Diced eggplant, tomato sauce, mushrooms, cheese

Lemon Cookies~ almond flour

Lemon Cookies~Low Carb

Yields about 20 small cookies.


  • ¼ cup  of butter
  • 3 tablespoons of coconut sugar or sweetener of choice
  • Juice from 1 lemon- about 3-4 tablespoons
  • Zest from 1 lemon
  • 1 egg
  • 2 tsp of baking powder
  • 1 tsp of vanilla extract
  • 2 cups of almond flour
  • Optional ingredients- ½ scoop of vanilla protein powder,  3 tablespoons of cream cheese or 2 tablespoons of heavy cream


  1. Preheat the oven to 350 degrees. In a large mixing bowl, combine the butter, sugar, lemon juice and zest.
  2. Beat in the egg and baking powder. Slowly add the almond flour.
  3. Refrigerate the dough for  20 minutes.
  4. Roll into balls on a parchment lined baking sheet. Use a fork to make a criss cross pattern. 
  5. Bake for 8-10 minutes. Let them cool and store in the fridge after a day. 

Apple Bake~Low Carb

Apple Bake~Low Carb


  • ¼ cup  of pumpkin
  • 3 tablespoons of coconut sugar or vanilla protein powder
  • 2 tablespoons of coconut oil-melted
  • 2 tablespoons of butter-softened
  • 2 eggs
  • 2 tablespoons of PB2 or peanut butter
  • 2 tsp of cinnamon
  • 1-2 tsp of apple pie spice
  • 2 tsp of vanilla
  • ½ tsp of baking soda
  • ¾  cup of almond flour
  • 2 medium apples peeled and  diced 


  • 4 tablespoons of melted butter
  • 2 tablespoons of coconut sugar
  • 1 tsp of vanilla
  • ¼ cup of almond flour
  • Crushed walnuts-optional


1. Preheat your oven to 350 degrees. Line an 8×8 baking dish with parchment paper. 

2.  In a mixing bowl, combine the pumpkin, coconut oil, butter, spices, vanilla, sugar or protein powder and PB2. 

3. Beat in the eggs, then baking soda and almond flour.  

4. Microwave the diced apple with a little cinnamon for 2 minutes to soften them first. Stir them into the batter. Spread the batter into the pan.

5. Combine the ingredients for the topping. Sprinkle over the top of the batter. Add some water for the topping if needed. It should be crumbly. Bake for approximately 15 minutes or until a toothpick comes out clean. Serve with whipped cream.

Low Carb Pizza~ with Almond Flour

Low Carb Pizza Crust~ Almond flour



  • 2 eggs
  • ¼ cup of cream cheese or ricotta
  • 4 tablespoons of butter
  • 2 cups of almond flour 
  • ½ tsp of baking soda
  • 1 tsp of apple cider vinegar
  • 1 tsp of garlic powder
  • 2 tsp of Italian seasoning


  • 1 ½ -2  cups of tomato sauce or marinara 
  • 1 cup of  cup of shredded mozzarella
  • 20 slices of organic pepperoni
  • Any additional veggies for toppings
  • Parmesan cheese to sprinkle on top


  1. Preheat your oven to 375 degrees

2. In a medium mixing bowl, combine the eggs, ricotta or cream cheese, apple cider vinegar and butter. Slowly add in the baking soda and almond flour. Combine well and let it sit for 30 minutes or refrigerate. 

3.  Spray a baking sheet or pizza stone.      Spread out the dough into a circle. Bake for 10 minutes. 

4. Remove from the oven and let it cool for a few minutes.  Top with the sauce , cheese, pepperoni and other desired veggies and parmesan. Broil for about 5 minutes until the cheese is melted. 

1 minute peanut butter brownie in a mug

1 minute peanut butter brownie in a mug


  • 3 tablespoons of almond flour
  • 1 tablespoon of unsweetened cocoa 
  • ¼ tsp of baking powder
  • 1 tablespoon sugar or coconut palm sugar or protein powder
  • 1 tablespoon of PB2 or peanut butter
  • 1 tsp cinnamon
  • 1 tsp of vanilla
  • 1 tablespoon of butter or coconut oil
  • 2 tablespoons of dark chocolate pieces or chocolate chips
  • 3 tablespoons of almond milk
  • Non stick spray for mug 


  1. Spray a mug, ramekin or you can use a small glass measuring cup. 
  1. Combine all the dry ingredients. Add in the wet ingredients and stir well. 
  1. Microwave for 1 minute. Remove and let it still and cool for 2-3 minutes. Best when served warm! Top with whipped cream.

Creamy Taco Soup

Easy Creamy Taco Soup-Slow Cooker


  •  1 ½ pounds cooked shredded chicken breast or ground chicken
  •  1/2 -3/4  or cream cheese or sour cream
  • 1 can of ROTEL
  •  2 1/2  cups chicken broth
  •  3 tablespoons taco seasoning
  •  ½ pound shredded cheese-optional
  •  3 tablespoons taco seasoning


1. Place the chicken on the bottom of a sprayed crockpot.

2. Add the cream cheese, broth and seasoning to the chicken. Cover with the broth. Cook on low for about 4-5 hours.

Pumpkin Bars~ Almond Flour Crust

Pumpkin Bars~ With Almond Flour Crust

*yields 16 squares

*You can also make these bars without the crust



  • 2 tablespoons of butter or coconut oil ~melted
  • 1 cup of almond flour 
  • 1 tsp of cinnamon
  • ¼ tsp of baking soda
  • 10 cinnamon somersaults –crushed


  • 1 cup of pumpkin
  • ¼ cup of peanut butter
  • 2 eggs
  • 3 tablespoons of butter 
  • 2 tablespoons of coconut oil
  • 2 tsp of vanilla
  • 1 tsp of almond extract
  • 2 tablespoons of heavy cream or ¼ cup of coconut milk
  • 3 tablespoons of almond milk or water 
  • 2 tablespoons of coconut palm sugar or honey
  • 2 tsp of pumpkin pie spice
  • 1 tsp of cinnamon
  • ¼ cup of almond flour
  • Powdered sugar to sprinkle on top


  1. For the crust: preheat the oven to 350 degrees. In a large mixing bowl, combine all the crust ingredients and press into a lined 8×8 baking dish, using moist hands.
  2. Bake the crust for 8 minutes.
  3. In another mixing bowl, beat the eggs and add the remainder of the filling ingredients.  
  4. Pour the filling into the cooled crust. Bake at 350 for 25-30 minutes or until a toothpick comes out clean.  Sprinkle it with powdered sugar and top with whipped cream. 

Creamy Cauliflower & Broccoli Cheddar Soup

Creamy Cauliflower & Broccoli Cheddar Soup


  • 1 head of cauliflower-cut into florets
  • ½ chopped yellow onion
  • 1 small red pepper-diced
  • 2 tablespoons of heavy cream or coconut milk
  • 3 cups of chicken or veggie broth & 1 cup of water 
  • 2 cups of  of broccoli florets- I used frozen
  • 2 tsp garlic powder or 1 tablespoon of fresh garlic
  • ¼ cup of pumpkin puree 
  • 3 tablespoons of nutritional yeast or cheddar cheese


1. In a large sprayed pot,  add your cauliflower  florets to the skillet. Cook on medium heat until softened.  You can also roast the cauliflower in the oven at 375 degrees for 20 minutes. Add 1 cup of broth to the cauliflower.  Remove from the pot . In a blender  place the cauliflower and broth and puree it, you can leave some florets out if you would like. 

2.  Cook your broccoli in the microwave for 4 minutes and set aside. 

3.  In the same pot, cook your onion and peppers on medium heat for 4-5 minutes. Add the cauli puree back in along with the broccoli,garlic powder,  the remainder of the broth, pumpkin, and heavy cream.  Stir well and bring to a boil. 

4. Reduce the heat and slowly add the nutritional yeast or cheese. Simmer for 20-30 minutes stirring occasionally. 

Buffalo Chicken Quesadilla’s

Buffalo Chicken Quesadillas 

Yields: 3 small quesadilla’s  


  • 2 chicken breasts- cooked 
  • 6  OUTER ISLE PLANT POWER cauliflower thins
  • 2 tablespoons of blue cheese
  • Hot sauce to taste- I used approximately 2 tablespoons
  • 2 stalks of chopped  celery 
  • 2 tablespoons of shredded cheddar cheese


  1. Preheat the oven to 350 degrees. Line a baking sheet with parchment paper. Dice or shred  the chicken breasts or you can use a pre cooked chicken. 
  2. In a small mixing bowl combine the chicken with the blue cheese and hot sauce. Add  the celery.
  3. Place the cauliflower thins on the baking sheet next to each other. Cook them for 5 minutes. 
  4. Evenly arrange the chicken mixture on 3 of the cauliflower thins.  Sprinkle the cheddar cheese on top of each one. 
  5. Cook for another 3-5 minutes until the cheese is melted and they are warm enough. 
  6. Place the remaining thins on top and enjoy!
  7. Alternatively you can spray a pan and cook them on the stove top  – like you would a grilled cheese.