This page is dedicated to the things that we can do in our lives to create a healthy existence.  Our health is comprised of the food we eat, the water we drink, our home and work environment, and the exercise that we manage to fit in our busy lives.  I believe that spirituality also plays a role in our health and creating a sense of wholeness, wellness and peace involves examining and possibly changing a few key areas of our lives.  I will post articles and recipes regarding all these areas as I come across them.  I am feeling a little overwhelmed at the prospect of typing and organizing 30 years worth of recipes but I am committed to making it happen.  I will post recipes here as I get them typed.  My goal is to take the delicious recipes that I’ve used for many years and tweak them to make them a little healthier without losing the flavor.  That can be a challenge!  Here is a recipe for Gluten Free Carrot  Cake Muffins that I found online and tweaked a bit.  They came out perfect!




  • 1 ½ cups gluten-free flour blend or whole wheat flour
  • 1 teaspoon baking powder
  • 1 teaspoon baking soda
  • 1 ½ teaspoons cinnamon
  • ¼ teaspoon nutmeg
  • ¼ teaspoon ginger
  • ¾ cup brown sugar
  • 1 egg, beaten
  • 3 tablespoons canola oil or melted coconut oil
  • 1 teaspoon vanilla
  • ½ cup milk
  • 1 8-ounce can crushed pineapple, drained
  • 1 ½ cups grated carrots
  • ½ cup raisins
  • ½ cup pecans, walnuts or nut of choice (optional)


  • 1

Mix first seven ingredients together in large bowl.

  • 2

Combine egg, oil, milk and vanilla in small bowl.

  • 3

Mix carrot, pineapple, raisins and (optional) nuts in medium bowl.

  • 4

Add egg mixture to carrot mixture and mix well. Then add to dry ingredients and stir until just combined.

  • 5

Divide batter among 12 greased muffin tins (I like to use a large ice cream scoop) and bake at 350 for 20-25 minutes or until toothpick comes out clean.


  • In a hurry? Combine dry ingredients ahead of time. I often prepare what I can in advance, even the day before. Doing so makes the actual task that much faster.
  • Make quick work of shredding the carrots by using the shredder blade of a food processor.
  • In the summer when zucchini is abundant, try using half carrots and half zucchini.

the fountain avenue kitchen


Lea’s notes:

These are the GF flour blends that I had on hand so I used them in the following proportions for the recipe:

1 cup GF flour mix for bread

½ cup General Gluten free flour mix

They came out so good that I will use those same mixes and proportions again but you could tweak the flour combinations if you want.  The trick with baking with gluten free flours is to get the correct balance between the high protein flours and the starchy flours (which don’t contain a lot of nutrients but help to hold everything together).  I have experimented a lot and wasted a lot of time and money on stuff that we couldn’t even eat but the flour mix for bread seems to be the best combination that I’ve found so far, especially when mixed with the general GF flour mix (starchy).

Gluten free flour mix for bread:

2 ½ cups white rice flour

2 ½ cups tapioca starch

2 cups amaranth flour

1 ½ cups sorghum flour

1 cup superfine brown rice flour

1 cup gluten free egg white protein powder (I ordered it online)

Mix together and store in an airtight container


General Gluten free flour mix (starchy)

4 cups superfine brown rice flour or sweet white rice flour

1-1/3 cup potato starch

2/3 cup tapioca starch

Mix together and store in an airtight container


Simple frosting

I took 8 oz of cream cheese (softened)…added a couple of TBS of plain yogurt (vanilla would make it sweeter)…and then added maple syrup to taste.  You could also add honey in addition to or in place of the maple syrup.