I know that the hardest thing to do when detoxing from sugar and living a sugar-moderate lifestyle is finding recipes that are in fact actually sugar-free.

This is exactly why I created the Break Free From Sugar E-Cookbook and why I work hard every few weeks to create a new recipe for you to have on hand when you need a quick snack or a meal and don’t want to add all that toxic sugar.

This week is an exciting one because I’ve created not just one, but TWO delicious new recipes! It must be all of this Ahola sunshine that has inspired my time in the kitchen over the last few weeks.

The first recipe is in honor of Fall and pumpkin season (which doesn’t seem to exist here in Hawaii). Luckily, I was able to find some canned pumpkin to help me create these Pumpkin Spice Banana Muffins!

The second recipe was inspired by a 3 layer almond bar that I came across while searching the web for a new treat to make. These bars, of course, were loaded with sugar (Maple syrup) and I couldn’t help but think how delicious they would be without sugar! So, a few tries later, I am excited to share my recipe for Almond Peanut Butter Coconut Bars!

I can’t wait for you to try these recipes! Don’t forget to let me know much you love them when you do :)



Pumpkin Spice Banana Muffins

Cook time: 30-40 minutes

Serves: 12 muffins


  • 2 cups spelt or whole wheat flour
  • 1 tsp baking powder
  • ½ tsp baking soda
  • 1 tsp cinnamon
  • 2 tsp pumpkin pie spice
  • ¼ tsp salt
  • 1 cup walnuts, chopped (or pecans)
  • 2 ripe bananas, mashed
  • 1 cup pumpkin puree
  • ¼ cup coconut oil
  • 2 eggs or flax eggs (2 Tbsp flax + 5 Tbsp water)
  • 2 tsp vanilla


  1. Preheat your oven to 350° F. Line a muffin pan with liners or lightly coat with coconut oil
  2. In a medium bowl, mix all dry ingredients (flour, baking powder, baking soda, cinnamon, pumpkin pie spice, slat, walnuts).
  3. In another bowl, combine all of the wet ingredients until well combined (bananas, pumpkin, coconut oil, eggs, vanilla).
  4. Pour the wet mixture into the dry mixture and fold with a spatula until combined. Be careful not to over mix!
  5. Spoon out the batter into the 12 muffin tins and bake for 18-22 minutes or until a toothpick comes out clean.
  6. Cool muffins in the pan for 5-10 minutes and then transfer to a cooling rack. Store the muffins in an airtight container for 3 days or place in the freezer for up to 2 months.
Almond Peanut Butter Coconut Squares

Cook time: 25 minutes + 3 hours

Serves: 20 bars


Base layer:

  • 1 1/2 cups whole almonds
  • 2 cups oats
  • 3/4 cup coconut oil
  • ¼ tsp salt
  • 3 tsp vanilla

Top layer:

  • 1 1/2 cup peanut butter
  • ½ cup coconut oil
  • 1 Tbsp vanilla
  • 1 cup walnuts, chopped (or Macadamia nuts)
  • Pinch of salt (if your peanut butter is unsalted)
  • 1 cup unsweetened shredded coconut
  • Optional: ½ cup cacao powder


  1. Heat oven to 350 and line an 8 x 8 baking sheet with parchment paper.
  2. Make the base: Place oats and almonds in a high-speed blender and blend on high until a fine meal forms. Add in the coconut oil, salt and vanilla. Pulse until combined or mix with a spoon. You want it to be sticky to the touch but not too wet. Press the mixture into the prepared pan. Be sure to press it well so it holds together well. With a fork, poke a few holes in the crust to allow air to escape. Bake for 20 minutes and then remove from the oven. Let cool for 15 minutes.
  3. Make the top layer: Combine all ingredients in a medium saucepan and heat over low until melted and well combined. Once the crust has cooled, pour the top layer on top.
  4. Place the bars into the freezer and freeze for 2-3 hours until hard.
  5. Remove from the freezer and let sit for 5 minutes. Transfer bars to a cutting board and slice into small bars. Replace the bars into an airtight container and store in the freezer for up to 2 months. Depending on your climate, these bars will melt at room temperature so be sure to eat them soon after taking them out of the freezer.

Love & Sugar Freedom,