I’m going to tell you a story that you may or may not judge me for. When I was about 20 years old, I was a hardcore crossfit junkie. I loved the rush, the movement, and feeling strong. My diet was extremely meh at the time, so when they had a Paleo Diet and Zone challenge, I hopped right on board. I was so not ready for paleo at the time, so I opted for the zone, which is basically a modification of IIFYM or a macro counting diet. I was super strict for weeks and cut my carbs and sugar way down. Though it was good to really realize how much junk I was eating before, I didn’t really last beyond the 8 weeks or so. Meaning that after last WOD of the challenge, I found myself at Walmart getting Ben and Jerry’s cookie dough ice cream. Now here’s the judge-y part… I didn’t really eat it like normal ice-cream. I took it home, let it melt and then ate the soupy mixture while just picking out the cookie dough. Seriously.
I’ve come a long way, and am not proud of who I was, but my heart still loves cookie dough… especially raw! So, I decided to make a fun new treat… no-bake cookie dough bites that are Paleo, nut free, and can be easily modified to be AIP!
Can you even? Because I certainly can’t.
There’s just something about raw cookie dough that’s always had a tight grip on me. Maybe it’s the addictive artificial sugar, insulin rush, or forbidden gluten… but who’s counting, right? 😉
But seriously, even with holistically managing my Hashimoto’s and gut healing still being a huge priority to me, I want a treat sometimes. Constantly sugar is not a friend to healing as it spikes our blood sugar, cortisol, throws off our hormones and harms our gut. So that’s why I just sweetened these with honey! Yes, honey is still sugar of course, but it’s a real food version of sugar that is more easily metabolized. They also have chocolate chips (or homemade carob chips if AIP) so it’s no denying these are a treat to be eaten in moderation!
For the flour, I decided to try tigernut flour for the first time! Tigernut is not a nut, but a tuber vegetable that’s AIP friendly. The flour has a similar consistency to almond flour and gives these bites a cookie color!
Finally, I used lots of healthy fats in coconut oil and coconut butter/coconut cream concentrate in these! The healthy fats help hold these together, and helps make these satiating rather than just a big sugar bomb. I always recommend the brand, Tropical Traditions for coconut products, but other brands will work as well.
Now let’s get onto the recipe!
No-Bake Cookie Dough Bites (AIP, Paleo, Nut Free, Gluten Free)
- 3/4 cup tigernut flour
- 1/3 cup + 1 tbsp coconut butter (also known as coconut mana and coconut cream concentrate)
- 1/4 cup coconut oil
- 2 tbsp raw honey
- 1-2 tbsp enjoy life chocolate chips or homemade carob chips for AIP (preferably use alcohol free vanilla or vanilla powder)
- 1/2 tsp ground cinnamon
- Pinch of sea salt
- Add the tigernut flour, coconut oil, and coconut butter to a bowl and stir vigorously until combined. You want the coconut products to soften when stirred, but you don't want them to be melted or the dough won't hold.
- Add the raw honey, cinnamon, salt and chocolate/carob chips and stir until combined
- Roll the dough into small balls (you'll have about 8-9) and place them on a piece of parchment paper
- Chill in the fridge for 30 minutes to an hour and enjoy!
- (These are best out of the fridge)
And that’s all there is to it! No baking, no craziness, just an easy dessert to make on the fly or to keep on hand in the fridge if the craving strikes. I shared these with non-AIP friends and family and got its of thumbs up!
They have great bite to them while still being soft… just like cookie dough!
I hope you enjoy!!
Growing up, my mom was the brownie lady. It all started when I was in middle school or so, when she randomly found the one brownie recipe that changed the course of her entire baking and gifting career. Guys, these brownies were so fudgy, rich, and delicious, that she almost started a brownie business. They were so popular that she’d make them at least once a month for neighbors, coworkers, and the like, and always double a batch for the family. I loved these brownies. They were so gooey that you literally had to eat them with a spoon when they were hot, but the sugar was still so perfectly crystalized on top, that they still had a dense, sugary bite to them. Needless to say, I haven’t had them in years since I’ve begun this journey of healing Hashimoto’s and eating an autoimmune paleo diet. In the long run, I know I’m better off, but with a holiday coming up, I want some brownies, yo. So I made some AIP coconut flour brownies that are perfect for Valentines day!
Last year, I made AIP carob covered strawberries for Valentine’s Day, which were cute and classic, but I must say that these brownies totally stepped it up. Though they’re not at all reserved for just Valentine’s Day and can easily be made any time of year, I just love that they’re shaped like hearts! I seem to recall there’s some over the counter processed cake shaped like a little heart with frosting on it too, right? It’s been so long since I’ve indulged in a packaged gas station cake, so I could be totally making that up 😛 But come on… it’s cute regardless!
Either way, these are AIP coconut flour brownies are cute, nostalgic, dense and cake-y! It’s not easy to make baked goods sans eggs, but these came out just perfectly without eggs!
It’s worth mentioning that they’re not overly sweet at all. They have minimal honey, and no other added sugar. That being said, they go perfectly topped with fruit like strawberries, or raspberries, and would be delicious in a coconut ice-cream brownie sundae too. Yum!
I also have to mention Martine from Eat Heal Thrive as the first AIP brownie recipe I tried that’s also delicious and eventually inspired me to create these. I made this heart shaped version after my AIP Brownie Mug Cake to have something a bit lower in sugar and starch, but either three of these recipes are a great option for AIP brownies 🙂
AIP Coconut Flour Brownies
- 1/2 cup coconut flour
- 1/4 cup tapioca starch
- 1/4 cup carob powder
- 1/2 cup pumpkin puree
- 1/3 cup coconut oil, softened (+ extra to grease the pan)
- 3 tbsp + 1 tsp honey
- 1/4 tsp baking soda
- 1 tbsp gelatin and 1/4 cup of water for the gelatin egg
- Berries to top the brownies
- FOR THE FROSTING
- 2 tbsp coconut oil (softened by not melted)
- 1 tbsp carob powder
- 1/2 tsp honey
- Preheat the oven to 350 F.
- Combine the coconut flour, tapioca starch, carob, and baking soda.
- Mix in the pumpkin puree, honey and coconut oil and stir until thoroughly combined
- For the gelatin egg, pour the gelatin over 1/4 cup of water and allow to bloom for 1-2 minutes.
- Turn the heat on low and allow the gelatin to quickly melt. Once the gelatin appears to have dissolved, whisk vigorously until the "egg" is frothy.
- Add the gelatin egg to the mixture immediately and stir
- Grease a baking dish (or these silicone heart molds) with coconut oil and spoon into the dish.
- Bake for 25-25 minutes.
- Remove from oven and allow to cool completely before removing.
- Prepare the frosting (optional) by adding the ingredients to a bowl and mixing vigorously. Heat for just a few seconds to soften if needed, but don't allow it to melt.
- Pour the frosting mixture into a piping bag or just a plastic bag with the tip cut off and drizzle over the brownies.
- Top with berries and serve.
And that’s all there is to it! If you’re using the silicone heart molds, you’ll have 4 brownies! Enough for you and your sweet heart to have 2 each!
Enjoy the treats, friend!
Real talk, I used to love store-bought protein bars and powders. I always had some on hand, and regularly used them as meal replacements. Rather than full, nourishing meals of quality proteins and roasted veggies, I was reaching for a protein shake and calling it a day. Though I adamantly speak against using protein snacks as meal replacements, and using poor quality protein snacks in general, I too am a busy woman on the go and need a good grab and go snack every so often. So rather than constantly eat beef jerky for every need, I got a little creative and made AIP and paleo collagen protein cookies!
These may look like cookies, but they’re not the carb-y sugar bombs that are void of healthy fats that you’re used it. These guys have no unnatural sugar, no fuss, and have only high quality protein from grass-fed collagen!
Collagen Protein Benefits
So, what is collagen protein anyway?
Collagen is the most abundant protein in the body, and comes from bones, muscle, skin, and tendons. This particular collagen that I use, Vital Proteins, is made from grass-fed cows. It’s flavorless, easily dissolves in liquid of disappears in treats like these cookies, and is the perfect way to add a protein boost. Collagen is a super trendy ingredient right now, so what makes it so great?
- Supports a healthy gut lining (it’s found in recipes in my 30 Day Gut Healing Guide for this reason)
- Supports healthy hair, nails, joints, and skin.
- A natural source of high quality protein
Why I Love These Cookies…
1. They’re a great AIP/Paleo grab ‘n’ go snack.
Like most everyone who reads my blog, and everyone in general these days… I’m a busy woman. On top of working in digital marketing, working one on one with nutrition clients and writing my blog, I’m all over the place. Though I really value having at least three sit down meals filled with veggies and high quality protein at each meal, I can’t deny that I also value having a little snack to have in my purse if I’m running around being clients.
It’s not secret that the processed food world preys on people like us. With 100 calorie snack packs, protein bars, shakes, and convenient fast food restaurants on every corner, the odds are against anyone who’s busy and also wants to stay healthy, Paleo, or even AIP.
Probably the number one question I get as a seasoned Autoimmune Paleo blogger is “what do I eat when I travel/ am on the go?” My answer is always to have real food that’s travel friendly like sliced veggies, seaweed snacks, beef jerky, fruit, veggie chips, etc. I made these cookies to add to that mix! They’re full of real food ingredients, and are the perfect thing to just throw in your purse and have a good fat and protein snack on the go.
2. They taste darned good.
Aside from being a good grab ‘n’ go snack, these taste like a treat, and do indeed have honey in them. They’re also perfect for an actual treat to have on hand when you just really want a cookie, or need something sweet to throw in your kids lunch box!
3. Collagen, duh.
That means these cookies have high quality protein rather than mystery protein powder. See above for all of the benefits of grass-fed collagen 😉 I just love getting it in my diet when I can!
4. They’re full of healthy fat.
On top of collagen, these cookies have 3/4 cups of coconut oil, which we all know is a delicious healthy fat. Fats like coconut are vital for our hormone health, brain health, and helps to keep us satiated and full. The fat in these cookies really helps balance out the sugar in the honey to control your blood sugar more, and keep you full.
I also love coconut oil particularly as it’s easier to digest for those who have issues digesting fats. In my experience, almost all of my clients struggle with this to some extent, and it’s far more common than we may realize.
5. They’re made with coconut flour.
Coconut flour is a great for baking! It has great flavor, it’s grain free, Paleo, AIP and is much lower carb than more starchy flours. Though these cookies also have honey to sweeten them and help bind them as they’re egg free, they’re much lower in sugar and carbs than your average cookie, and coconut flour helps that tremendously!
Collagen Protein Cookies (Paleo & AIP)
- 1 cup coconut flour
- 3/4 c + 1 tbsp coconut oil
- 2 tbsp honey
- 3 scoops collagen peptides
- 1/2 ground tsp cinnamon
- 1/4 tsp vanilla extract (alcohol free)
- 1/8 tsp baking soda
- For the frosting (optional)
- 2 tbsp coconut oil (softened by not melted)
- 1 tbsp carob powder
- 1/2 tsp honey
- Preheat oven to 350 F and lightly grease a parchment lined baking sheet with coconut oil.
- Combine coconut flour and collagen in a mixing bowl
- Add the coconut oil and stir vigorously until well combined. You want the coconut oil to be softened, but not melted.
- Add the remainder on the ingredients and combine.
- Form the dough into cookies (you'll have about 7-8 medium sized cookies) and place on the baking sheet.
- Bake in the oven for about 8-10 minutes, being careful to not let them burn. Expect the edges to crisp a bit.
- Remove from the oven and allow to cool on a cooling rack for 5-10 minutes.
- While the cookies are still warm but not hot, prepare the frosting (optional) by adding the ingredients to a bowl and mixing vigorously. Heat for just a few seconds to soften if needed, but don't allow it to melt.
- Pour the frosting mixture into a piping bag or just a plastic bag with the tip cut off and drizzle over the cookies. The heat from the cookies should help melt the frosting over the cookies.
- Throw the cookies in your purse as a snack, in your lunch box, or eat them as a snack at home!
I hope you love these protein cookies as much as my husband and I do! They disappeared pretty quickly the couple of times that I’ve made them, and I can’t wait to make them again 😉
This recipe contains affiliate links. Learn what that means, here.
Pancakes have always been a favorite in my family for special breakfasts. Whether it be birthdays, Christmas morning, or just a special Sunday, pancakes are the go-to. They’re quick, easy to make, and just the absolute perfect breakfast comfort food.
There was a time where I was obsessed with protein pancakes when I first went gluten free to heal my Hashimoto’s and leaky gut. Most of us who go gluten free go through that phase really. Who can resist pancakes as easy as banana, egg, and whey protein? Right? Well… though they served their purpose at the time, they just weren’t really cutting it anymore.
After I realizing that whey protein and whole eggs were aggravating my gut and my autoimmune disease equally as much as the gluten in pancakes, I had to reshift my focus when it came to pancakes. I needed something egg free with high quality ingredients, and something that didn’t always have to have the taste of banana or coconut. Sometimes I just don’t want the overpowering tastes and textures of banana or coconut in my pancakes.
So I set out to make almond and cassava flour pancakes that are both egg free and banana free!
These pancakes are incredibly easy to make, satisfying, and in the words of my non-Paleo husband, “they taste almost like a snickerdoodle cookie”! They definitely don’t feel like you’re going without at all.
It’s also important to note that though they may not be AIP, all they require is an almond reintroduction, and the rest of the ingredients are AIP friendly! As someone who’s successfully reintroduced almonds, but not whole eggs (the whites still get me), these are perfect, and they’re also great for just paleo folks who are egg free.
So, what binds these guys so well if there are no eggs or bananas? No it’s not some weird gum and it’s definitely not apple sauce either. It’s actually almond butter! I make my almond butter homemade (but you can certainly use store-bought) and when you whisk it well enough, it makes the perfect binder and egg substitute in these pancakes. Plus, it meshes perfectly with the taste that’s already there in the flour and isn’t offensive like banana can sometimes be.
I love topping these with fruit and jam, and my husband is all about maple syrup! They’re also great with a pat of ghee and a side of bacon for a more savory breakfast.
However, you choose to top them, they just straight up taste good.
Paleo Egg-free Pancakes with Almond Flour
- 1 cup almond flour
- 1/2 cup cassava flour
- 1 1/4 cup almond milk (I use MALK organics)
- 2 tbsp almond butter
- 1 tsp raw honey
- 1/8 tsp baking soda
- Ghee or coconut oil to grease the pan
- Combine the two flours in a large mixing bowl and stir
- Add in the wet ingredients and the baking soda and stir well. You'll really want to make sure that the almond butter is broken down! Add another tbsp of almond milk if you'd like the batter to be thinner.
- Heat a skillet (preferably something that doesn't stick) and melt about 1 tsp of ghee or coconut oil.
- Add about 1/4 cup of batter at a time.
- Flip the pancakes once the edges begin to brown. These pancakes don't truly "bubble" like traditional pancakes do.
- Add another tsp of cooking fat, and repeat the process.
- Continue the process until the batter is gone. You'll have about 8-9 pancakes to top with syrup, jam, or fruit, and enjoy!
I hope you all enjoy these paleo pancakes!
I know for sure that I’ll be serving them this Christmas morning with maple syrup, pomegranate seeds and maybeeee in a Rudolph shape with bacon antlers, chocolate chip eyes, and a cherry nose 😉
Happy Holidays! <3
The holidays are officially here! Like, for real here. Here to the point that I’m no longer getting shamed for having my tree up and listening to Christmas music. I’m one of those people, yes.
Warm soups, twinkly lights, and tons of holiday treats! I just love it all. This December I’ll be spending two weekends traveling to Asia (because that’s normal) so I’ve really been doing it up with all of the winter things these final weeks before I take my trip… and I’m seriously loving it.
Though I’m clearly an advocate for a real food lifestyle and just don’t believe that full on junk food is necessary to enjoy the holidays, I firmly believe in making healthy swaps.
I love coming up with recipes like this for the holidays that are healthy, paleo, AIP, easy to prep, and no bake. Hallelujah! I can’t tell you how many tears I’ve cried over failed roll out sugar cookies in my day… too many to count. Can we just all agree to ditch the oven for treats when possible? Okay? GOOD. This paleo peppermint bark is perfect then!
Peppermint bark is so easy to prepare which is incredibly necessary during the holidays where we al spend tons of extra time in the kitchen. All it takes is some time to set in the fridge and you’re good to go for a treat to bring a long to a party that your friends won’t even realize is totally allergen free, and refined sugar free!
The Best Paleo Peppermint Bark
- 1 cup coconut butter
- 1/3 cup coconut oil
- 1 tsp peppermint oil
- 1/2 tsp vanilla powder
- 2 tbsp raw honey
- 1/3 cup pomegranate seeds
- 2 tbsp shredded coconut
- A pinch of sea salt (if desired)
- 1. Add the coconut oil and coconut butter to a mixing bowl and stir until softened and combined.
- 2. Add in the vanilla, honey, and peppermint oil and combine.
- 3. Line a baking sheet with parchment paper and evenly spread the mixture onto the sheet.
- 4. Top with pomegranate seeds, shredded coconut and sea salt (if desired) and place in the fridge for at least and hour to harden.
- 5. Remove from the fridge, break up with your hands, and enjoy!
Unbound Wellness http://unboundwellness.com/
This peppermint bark is perfect as a snack on its own, dipped in hot chocolate for some added creaminess, or gifted to a friend as an edible gift. My husband seriously loved it when I made it, and I can’t wait to share with others this holiday season!
Happy holidays, and enjoy!
The words “Healing” and “Halloween” typically don’t go anywhere near each other. Halloween is literally all about sugar (or alcohol if you’re a drunken college student dressed as a mouse… duh) which is anything but healing. However, not everyone has the option to binge on sugar, and in my opinion, nobody really needs to do so.
Halloween is fun, I get it. Candy is fun, I know. I’ve done it, and I get it, and I don’t think you should stop doing it completely. Everyone needs a little treat now and then. It’s fun and it helps keep things balanced. However, I just can’t binge on M&M’s. I literally have to abstain or I’m looking at a flare of my autoimmune disease, and I know many others who can relate.
But let’s face it… social pressures are there and traditions are a thing, so even a grumpy nutritionist with an autoimmune disease like me wants to join in on the fun of treats. So, how about turmeric pumpkin gummies?
These guys are cute, festive, delicious, easy to make and have all of the benefits of a healing food! How can you go wrong? So, what are some of the benefits of these ingredients?
The Healing Benefits of Turmeric
Turmeric is a hot topic these days, and seems like a big food trend. My anti-inflammatory coconut turmeric bites have quickly become my most popular recipe on my blog. However, it’s anything but a fad. Turmeric has been used in aryuvedic medicine for centuries, and the active ingredient, curcumin in known as an anti-inflammatory aid.
So, what are the healing benefits of turmeric?
- Increases antioxidant count
- Can potentially help fight cancer
- Improves arthritis symptoms in many
- Helps reduce cholesterol (by lessening inflammation)
It’s important to know that turmeric is fat soluble, and black pepper can help the bioavailability. Black pepper isn’t allowed on the elimination stage of AIP, so leave it out if needed.
Turmeric has a deep orange color which can easily overtake a dish, but they’re perfect for these pumpkin gummies as the pumpkin is already orange!
The Healing Benefits of Gelatin
I used to think that gummies were made from some sort of nasty, gelatinous mystery ingredients. And conventional gummies still aren’t ideal. However, gummies made from grass-fed gelatin are an amazing healing food that make incredibly fun little snacks.
Everyone in the paleo world brags hard on gelatin.. and for good reason.
What are the benefits of gelatin?
- Promotes healing of the gut lining
- Aids the elasticity of skin, and support healthy hair and nails
- Supports joint and bone health
So, basically… pumpkin turmeric gummies are the best halloween candy ever, right?
I think yes.
I don’t know if you can even call these candy, but for our purposes… they’re candy.
Healing Halloween Pumpkin Turmeric Gummies
- 1 cup coconut milk (full fat)
- 1 cup pumpkin puree
- 1/4 cup grassfed collagen
- 1 tbsp turmeric
- 1 tsp vanilla extract (alcohol free)
- 1 tbsp raw honey
- 1 tsp cinnamon
- 1/2 tsp pumpkin pie spice blend (use an AIP version without nutmeg for strict AIP)
- A pinch of black pepper (omit for strict AIP)
- In a high speed blender like a vitamix, mix all of the ingredients, reserving the gelatin, on high and blend until combined.
- Pour the mixture into a sauce pan and heat on medium heat. Add the gelatin little by little, stirring in to make sure there are no clumps and heating on medium for about 5 minutes.
- Remove from heat and allow to cool.
- Add the mixture to pumpkin molds and refrigerate for at least an hour.
Have a happy halloween, friends!