Maple Cinnamon Muffins with Spelt Flour

Maple Cinnamon Muffins

Ingredients (Makes ~8 muffins):
1 1/2 cup spelt flour (I used OneDegree Organics Foods spelt flour) – you can substitute this for Whole Wheat if needed.
1/4 cup large flake oats
1 tsp baking powder
1 tsp baking soda
2 tsp cinnamon
1/2 cup skim milk
1/2 cup greek yogurt
1/2 cup dates, mashed and pits removed
1/4 cup egg whites
1/4 cup maple syrup
1 tsp vanilla
1 tbsp coconut oil, melted

Option- 1 tbsp brown sugar, coconut sugar, or demerra sugar

1. Preheat the oven to 350F
2. Combine dry ingredients in a mixing bowl and mix.
3. In a microwave safe bowl, soften the dates by microwaving them for 40 secs in 1 tbsp of water. Mash them and add to mixing bowl.
4. Mix in the wet ingredients.
5. Once fully combined – put in muffins tins or greased muffin pan. Sprinkle demerra sugar (or brown sugar of choice) on top!
6. Bake for ~20-25 minutes until browning/knife comes out clean when poked through the center.


Spice Up Your Life!

Spices are a great way to enhance flavour in your food. I recently visited New York City and had the opportunity to go to the Chelsea Market. I was so thrilled to come across this amazing spice store in the market. I mean…. only in NYC would there be a store completely dedicated to spices!! Heaven really is a place on earth. This is a photo I took walking through the Spice store…. seriously could these spices be any more photogenic?!!

Spices NYC

Here are a four of my favourite spices and some of their nutritional benefits:

Ginger: Contains Gingerol, which is a relative of capsaicin found in chili peppers. This gives ginger it’s bite of spicy and may help boost your metabolism. Ginger in the past was used to treat many different gastrointestinal discomforts by soothing the digestive tract and aids in de-bloating your stomach. Ginger also plays a role in preventing motion sickness and nausea. Additionally, it may have a role as an anti-inflammatory. — Ginger is great to add to your stir frys and can even be added to smoothies.

Tumeric: Tumeric works as an antioxidant as it increases levels of GSH (glutathione). GSH is very important to liver function and keeping the body at equilibrium. Additionally, this antioxidant plays a role in wound healing and also contains anti-inflammatory properties.

Cinnamon: Cinnamon is well known to boost satiety (feelings of fullness) and mimic sweetness. Cinnamon also boasts high antioxidant activity therefore, may have a role in preventing different illnesses (e.g. certain cancers). — Try sprinkling cinnamon on apples, in oatmeal, and add it to baked good recipes.

Cayenne: Cayenne pepper is known for its heat production therefore, plays a great role in boosting metabolism. Cayenne is also known for its anti-inflammatory effects on the body, Vitamin A content, and preventing congestion/mucus build up in the body. Additionally, cayenne’s heat producing effects help to stimulate the release of buffering juices from the stomach lining to aid in the prevention of ulcer formation.

Oatmeal Raisin Cookies (GF, dairy-free, nut-free)


What you will need (makes 12 cookies):

  • 1 cup dates – pitted, soaked, chopped
  • 1 1/2 cup oats (I used Hilray gluten-free large flake oats)
  • 1/3 cup egg whites
  • 1 tsp cinnamon
  • 1 tbsp coconut sugar
  • 1 tsp baking powder
  • 1 tsp vanilla
  • 2 tbsp shredded coconut
  • 1/4 cup raisins


1. Preheat oven to 350F
2. Put 1 cup pitted dates into the microwave with a little bit of water (~2 tbsp) for 40 seconds.
3. After microwaving – mash the dates with a fork.
4. Once the dates are mashed – combine all ingredients into same bowl and mix.
5. Form into cookies/put on a baking sheet – cook for ~17-20 minutes at 350F.

and VOILA!