Sustainably Nourished

Living on a budget, eating healthy, sustaining it on our own and in community

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Chocolate-Coconut Cake (Paleo, Gluten-free, Sugar-free, Milk-free)


This is delightfully light and perfectly chocolatey! And with a high amount of eggs, it can even be snuck in as breakfast (or at least part of breakfast.)

Chocolate-Coconut Cake

(adapted from Detoxinista)

Preheat oven to 350 degrees. While oven is heating, oil a 11×13 inch pan. The cake is purposely thin because I prefer a more moist dense cake than a big fluffy dry one…This can probably be done in an 8×8 I imagine but with fluffier thicker results.

Mix in bowl:

1/2 C coconut flour (shredded unsweetened coconut that’s been ground to an almost powder using the mason jar method:
1/2 C cocoa powder
1/4 tsp sea salt
1 tsp baking soda

Whisk in these next ingredients until smooth:
6 eggs
1/2 cup coconut oil, melted
2/3 cup agave, maple syrup, honey
2 TBSP vanilla extract

Pour into 11×13 cake pan, place in over for about 20 minutes, until toothpick inserted in center comes out clean, and cake is firm to the touch.

Let cool for 10-15 minutes.


Prepare the glaze: Melt about a half bag of chocolate chips of choice on low in saucepan with 1-2 TBS coconut oil until completely smooth.


Spread icing on cake when cool and eat up! I like to store mine covered in the fridge, it keeps it fresher and somehow seems to bring out the flavor even more!



3-ingredient DIY natural deodorant/anti-perspirant (and the breast cancer-causing effects of most deodorants/anti-perspirants)



Why use aluminum-laden, paraben-filled store-bought deodorants when you can make your own for cheap? There is evidence for that these common deodorants cause breast cancer, due to the parabens that mimic estrogen by promoting cell growth. The reason parabens are so dangerous in the armpit as opposed to the rest of the body (which I would avoid it for that as well) is because you apply it, then leave it on all day.

The aluminum has been linked to Alzheimer’s disease, as well as the fact that it actually destroys DNA which results in damaged cells (the first step in cancer). Parabens make a diabolical match for aluminum as it then begins to promote growth of these damaged cells.

For more info this is an excellent resource on the subject:

I initially switched my family to a more pricey natural deodorant from the health store, but it did not absorb moisture, nor did it cut down on any odor, in fact it sometimes seemed worse than no deodorant at all. Plus, as I said, it was more pricey!

This simple recipe for your own deodorant/anti-perspirant has been proven hands down by one dirty, sweaty, hard-working grown man, me, and my oldest daughter to completely cut out odor (when we sweat it has a pleasant smell of coconut). Also, it absorbs excess moisture when we sweat. This is inexpensive, easy to make, and easy to use!

3-ingredient DIY natural deodorant/anti-perspirant

1 cup virgin coconut oil

1 cup cornstarch

1 cup baking soda


In the cooler season use these directions: Put all ingredients into small skillet. Warm on medium heat. Stir until blended. Turn off heat and let cool until about room temperature without letting it harden.



Pour into an old deodorant dispenser and put in freezer for an hour, or in ice water to harden. After this you will have a firm stick of wonderful natural odor protection!


In the hot time of year, the coconut oil will be totally liquid. Just mix ingredients in a bowl. Pour into a container and apply with fingers easily. You could of course store in the fridge but that’s not very convenient.

We have used this combo for a while and we LOVE it!


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Nutty Chocolate Cookies


Hooray these are the perfect hearty chocolatey, chewy and crunchy combination for a sweet tooth!

Nutty  Chocolate Cookies (Paleo, sugar-free, gluten-free, milk-free)

1 C coconut oil softened

1 C sweetener w ith drizzle of molasses

1 egg

1 teaspoon vanilla extract

2-2 1/2 cups nut flour (I made my own mixing peanuts and almonds…yum!)

1/4-1/2 C cocoa powder (depending on how chocolately you want it

1/2 teaspoon baking soda

1/4-1/2 C crushed mixed nuts

Preheat oven to 350 degrees.

Mix wet ingredients together, then mix in flour, cocoa powder, and baking soda until the dough is somewhat firm (you can always add a bit more flour or oil to change consistencty. Place in freezer for 10 minutes to make sure dough is firm. Mix in nuts or chocolate chips or dried fruit or shredded coconut…I just used mixed nuts because that’s what I had:)

Scoop onto greased baking sheet with ice cream scoop. Bake in oven about 15 minutes until toothpick comes out clean from center of cookie. Let cool for a few minutes on pan, then spatula them out onto a plate or cooling rack to let them get crisp and congealed…:)



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Vanilla Mini Cupcakes with Italian Buttercream Icing


These are light and fluffy as is the icing! And not too sweet…

Vanilla Mini Cupcakes

(makes about 18 mini cupcakes)

adapted from Chocolate Covered Katie’s doughnut recipe

1 tsp apple cider vinegar
2/3 cup milk of choice
1 tsp pure vanilla extract
3 tbsp oil of choice
1 ½ cup flour of choice
1 1/2 tsp baking powder
1/3 cup agave or honey
2 extra tbsp sweetener
1/4 tsp salt

Preheat oven to 350 F

Combine first four ingredients in a small bowl, and whisk well. Grease a mini muffin tin. In a large bowl, combine all remaining ingredients and stir very well. Now pour wet into dry and immediately pour into the pan. Bake 15 minutes, then allow to cool before removing.


Italian Vanilla Buttercream Icing

adapted from

1 TBS water
½ C agave or honey
2 egg whites
1 stick unsalted butter
1 teaspoon vanilla

Whip egg whites until stiff.
Bring sweetener and water to a boil. Boil for seven minutes over medium heat.
Pour sweetener mixture slowly into egg whites. Beat until bowl is cool to the touch – ten minutes or so.
Cut butter into 1″ pieces, and add them slowly to the sweetener/egg white mixture. The mixture gets more “soupy” as you add the butter, but this is OK.
Add vanilla when butter is mixed in well.
Beat until light and fluffy. It may look a little curdled, but keep beating, and it will become smooth.
Spread on doughnut holes with knife, or pipe out with pastry bag (you can use a ziploc gallon bag with the tip cut off of the corner just as easily;)

I sprinkled mine with a nutmeg cinnamon blend. Ideas to top with are: fresh berries, chocolate chips, powdered sugar, powdered cocoa, shredded coconut, …



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Moist Chocolate Chip Scones (Gluten-free, Milk-free, Sugar-free)


I just love having something for my family to grab early on weekend mornings when I don’t particularly feel like cooking right away. These were a total winner…you may have to double the recipe!

I had my daughter mashing the butter into the dough for me which she adores and I detest:))

This is not what you typically get in a dry hard rock scone (I’ve just had too many of them and i’m not a fan.) These are delightfully moist, just sweet enough, and surprisingly filling enough for a breakfast snack!

Chocolate Chip Scones 

(adapted from Bon Apetit magazine)

 Makes 8 Scones


 2 cups Oat Flour

1/3 cup sweetener of choice

1 teaspoon baking powder

1/2 teaspoon baking soda

1/2 teaspoon salt

6 tablespoons butter, diced (you can use an alternative but it wont give the same texture)

1 teaspoon (packed) grated lemon peel

1 cup miniature semisweet chocolate chips

3/4 cup chilled buttermilk or yogurt (for nut milks use the same amount with 1 tsp lemon juice-let sit for 15 minutes to thicken and sour)

1 large egg yolk

1 teaspoon vanilla extract


Milk of choice (for glaze)

Extra sweetener to top with


Preheat oven to 400 degrees F.


Oil and flour baking sheet. Sift 2 cups flour, 1/3 cup sweetener, baking powder, baking soda and salt into large bowl.


Add butter and lemon peel; rub in with fingertips until butter is reduced to size of rice grains. Mix in chocolate chips.


Whisk buttermilk, egg yolk and vanilla in small bowl to blend. Add buttermilk mixture to dry ingredients; mix until dough comes together in moist clumps.


Gather dough into ball. Press dough out on lightly floured surface to 8-inch round; cut round into 8 wedges. Transfer wedges to prepared baking sheet, spacing 1/2 inch apart. (Can be prepared 1 day ahead. Cover and refrigerate.)


Brush scones lightly with milk; sprinkle with about 2 TBS sweetener. Bake until scones are crusty on top and tester inserted into center comes out clean, about 20 minutes. Serve warm.



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Re-mineralizing Tooth Powder (All-natural, DIY)

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So much of what we eat and how we treat our teeth actually causes us to lose minerals out of them and wear the enamel down. And the common toothpastes that are out there don’t do much to help, in fact they add all kinds of toxic elements into our mouths and bodies, and yet we still get plaque and cavities.

Now I would argue that our diets contribute to that most of all, but since we do live in a culture where our diets cause problems for our mouths and teeth, we can actually heal our own cavities and re-mineralize our teeth.

My family has been using this mixture for about 2 months and our teeth have never been whiter, cleaner, and plaque doesn’t stay on our teeth as it did before. It tastes yummy and doesn’t give you a strong minty taste so you can brush before and after eating! (If you like a minty taste you can easily add extract to it).

The main ingredient is Bentonite Clay which contains over 70 trace minerals (like calcium, magnesium, and potassium) vital to the health of our teeth and gums. It has been used hundreds of years to de-toxify the body, absorbing  toxins in the intestinal walls and eliminating them. When brushed on teeth it is mildly abrasive scrubbing the dirt and germs off, leaving them sparkling clean! Another effect is that these minerals go back into the teeth pushing out the decay.

The second most important ingredient here is Organic Food-Grade Diatomaceous EarthYou can read about it in this previous post if you want to know more about it, and where to find it.  A main benefit of this taken internally is that it “attracts and absorbs bacteria, fungi, protozoa, viruses, endotoxins, pesticide and drug residues, E-Coli, and heavy metals. These toxins are trapped and passed out of the body.” –Source:

Also, it is composed mainly of Silica and “Hardening the enamel, silica prevents cavities and preserves teeth. Silica also prevents bleeding gums, gum atrophy, and recession that causes the loosening of teeth, which could ultimately lead to tooth loss. Silica effectively fights ulceration and the decay of bones and teeth and also lessens inflammation.” –Source:

The third ingredient we use is: Activated Charcoal Powder. The benefits of it are:  “It absorbs (binds to and helps eliminate from the body) poisons, heavy metals, chemicals and intestinal gases that have thousands of times more weight than it has, making it very effective in detoxing and eliminating toxins and poisonous substances from the body”–Source:

Ground Cinnamon helps eliminate bacteria, yeast, and fungus. Ground Cloves are an antiviral, antimicrobial, antiseptic, and anti-fungal agent. Ground Nutmeg is a natural anti-bacterial and has been known to stop halitosis because of this, making it excellent in a tooth powder.

And last but not least is Xylitol Powder, which is a fibrous carbohydrate found in plants that prevents bacteria from sticking to teeth, and helps to keep the pH level in the mouth at a neutral level, inhibiting bacteria from thriving.

This combo seems to be working for us and we would never go back to even the natural toothpastes we were using before. This whole mixture is entirely safe and edible, therefore making it a good choice to put in your mouth:)

Many days we will brush in the morning and not even notice a need to brush again at night.  If we are too tired or for whatever reason, our mouths don’t feel horrible if we’ve missed a brushing. The one thing to get used to is it can get a little messy in the sink. Keep your lips together as best you can when brushing to eliminate this;)

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4 TBS Bentonite Clay

3 TBS Diatomaceous Earth

1 capsule Activated Charcoal Powder

1 TBS Ground Cinnamon Powder

1 TBS of Ground Cloves

1 TBS Ground Nutmeg 

1 TBS Xylitol Powder

Stir together and store in a jar with a lid. Use 1-2 times/day as needed. Enjoy!

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Crumbly Cinnamon Breakfast Cake (Paleo, Gluten-free,Sugar-free, Milk-free)


I love using lots of eggs in baked goods to make them more filling with protein and good fat;) This way I can get away with grabbing only a fresh baked bar for breakfast and it satisfies me for quite a bit, unlike standard baked goods.

This was a hit!

Crumbly Cinnamon Breakfast Cake

About 12 servings, using a 9″x13″ pan

Preheat oven to 350 degrees.


2/3 C honey, agave, or choice of sweetener

drizzle of molasses to darken the taste of your sweetener

1 TBS cinnamon

1 TBS oil of choice (melted butter, coconut oil, grapeseed oil, etc)

1 C choice of nuts (I just use a mix) blended in food processor

Mix these all up in small bowl and set aside.


3 C almond meal, cashew flour, pecan flour (I really love nutty flours)

1 TBS baking powder

1 tsp baking soda

1 tsp cinnamon

1/4 tsp salt

Blend these all together in a medium bowl, and add:

1 3/4 C almond milk, coconut milk, raw goat/cow milk (whatever you choose) or use coconut yogurt or whole milk yogurt

2 C sweetener of choice

drizzle of molasses

4 large eggs

4 TBS oil of choice

Pour the cake batter into the well-oiled pan. Spread topping on the top. Place in oven for about 40-45 minutes.