This recipe is based off of Lau’s Healthy Life blueberry muffin recipe. I wanted to make a nut-free version, one that used a natural sweetener, and also utilized my favorite Nuzest protein powder. This is the only protein that doesn’t seem to bother my GI system and is very easily digested. It’s great for baking, super clean, and no weird after taste like you get with most protein powders!
I’ve made these several times now and feel like I’ve really nailed them. I LOVE muffins (okay, what baked good don’t I love?!) and these are a delicious and healthy version. The protein powder makes them more filling than your average baked good, so they’re perfect for an on the go breakfast or snack to keep you fueled up.
Paleo Protein Blueberry Muffins
Makes 9
Ingredients:
1/3 cup coconut oil, softened
1/4 cup maple syrup
1 tsp. vanilla
1 egg or egg substitute (I haven’t tried this with 1/2 a mashed banana or gelatin egg, but I feel like either would work)
1 cup dairy free milk
1 tsp. apple cider vinegar
1/2 cup Nuzest vanilla protein (this is a pea protein and can’t be substituted for another type of protein)
In a large bowl, beat the coconut oil and maple syrup until smooth and fluffy. Add in the vanilla and egg and beat until combined.
In a small bowl, whisk all the dry ingredients together. Add the dry ingredients and remaining wet ingredients to the large bowl. Mix everything together until just combined.
Fold in the blueberries. You should have a thick batter.
Line a cupcake tin with muffin liners of your choice. Divide the batter into 9 muffins.
Bake for about 45 minutes, until golden brown and toothpick comes out clean.
Let cool in the tin for 15 minutes before transferring to a wire rack to cool completely.
Looking for healthy cinnamon rolls? Look no further than these Paleo cinnamon rolls made with sweet potato and filled with chopped figs. Gluten free and nut free, they can also be made vegan!
gluten free and dairy free healthy paleo cinnamon rolls
I was in San Diego, California recently and my best friend and I went to this amazing bakery, Starry Lane Bakery. They are completely gluten free, vegan, nut free, soy free, and corn free. Basically an allergy friendly dream! I had the most delicious cinnamon roll and haven’t been able to stop thinking about it since.
I wanted to make an even healthier and paleo version when I got home. It’s not quite the same gooey stickiness of your traditional cinnamon roll, but it’s pretty darn good for a healthy version. I liked to fill mine with chopped figs, but you can leave those out or use the more traditional raisins instead.
This recipe utilizes Japanese sweet potato to create the dough. Japanese sweet potato is so versatile and can be used to create an amazing and delicious gluten free and paleo dough. You can also keep this recipe completely vegan by using an egg substitute. The icing is made of coconut butter and honey for a naturally sweet, lower sugar take on the classic!
These healthier cinnamon rolls are made with Japanese sweet potato for a nutrient dense, lower sugar version that is completely paleo with a vegan option!
Course Breakfast, Dessert
Cuisine American
Keyword Easy, healthy, Low Sugar, No Yeast
Servings 8rolls
Author Victoria
Ingredients
Dough
1medium Japanese or white sweet potato peeled, steamed, and mashed (about 300 g or 1.5 cups mashed)
8dried figssoaked in warm water and chopped (alternatively you can use raisins)
1tbspcoconut or maple sugar
1tbspcinnamon
Icing
1tbspcoconut butter
2tbspfull fat coconut milk
1tbspraw honey
Instructions
Preheat oven to 350F.
Beat your sweet potato, oil, maple syrup, and egg in a large bowl until smooth.
Combine all dry ingredients in a small bowl and whisk together. Add dry ingredients to wet and mix well until combined.
If you used freshly steamed sweet potato that was still warm, let your dough sit in the fridge for 10 minutes at this point.
Sprinkle some flour on a large piece of parchment paper. Place your dough on it then another piece of parchment paper on top. Roll out your dough to a rectangle that is about 1/4 inch thick (it will be about 8×12 inches). The easiest way to do this is to roll out the dough most of the way, then use your hands to shape it and press it out the remainder of the way.
Mix your sugar and cinnamon for the filling then sprinkle over the entire surface of the dough. If using figs or raisins, sprinkle them over the dough at this point, as well.
Using the bottom layer of parchment paper to help you roll the dough into a log.
Place dough in the fridge for 15 minutes.
Remove your dough and slice into 8-10 pieces. Place your cinnamon rolls on a parchment lined baking sheet.
Bake for 40-45 minutes (if at lower altitude, check earlier). They should be golden brown, have puffed up slightly, and be fairly firm.
Let cool on baking sheet most of the way before transferring to a wire rack.
To make your icing, combine all ingredients in a small saucepan and warm on low heat until everything is melted together. Drizzle over your cinnamon rolls and enjoy!
These gluten free scones are made from sweet potatoes, giving them a naturally sweet and soft texture. Slightly different than your typical scone, this recipe packs a nutrient punch. These delicious sweet potato scones are gluten free, fully paleo and autoimmune paleo friendly, and are vegan!
paleo scones
These paleo scones are a fun, healthy alternative to traditional scones that are lovely as dessert or as a quick breakfast. Paired with some protein, they are the perfect morning addition when you’re missing out on a pastry for breakfast.
gluten free scones
Recipe Notes
Why sweet potatoes? Japanese and white sweet potatoes are great for making into a dough. Once cooked and mashed, they mix well with flour to form a sweet, malleable dough. This makes them a fun addition to baking for more nutrient dense recipes.
What kind of sweet potato should I use? Japanese sweet potatoes or white sweet potatoes are ideal for this recipe. They both offer a creamy, sweet flavor that can’t be beat. Japanese sweet potatoes are my favorite in general and for this recipe, but either variety will work.
Flours used: this recipe uses a combination of cassava flour and coconut flour to keep this recipe paleo. I have not tested these healthy scones with any type of 1:1 gluten free flour blend. If that is something you’d be interested in, let me know in the comments!
Wet ingredients: besides the sweet potato, these scones call for a mix of maple syrup, coconut butter, and coconut oil. I’ve found the mix of coconut butter and oil create a better texture than just coconut oil alone. Coconut butter is a little drier, which is perfect for scones. I think it could work to substitute the coconut butter and oil for 1/4 cup of cold butter of choice, but I have not tested this.
These gluten free and paleo scones pack a nutrient punch. Softer than your typical scones, they are still delicious, aren’t too sweet, and make for the perfect snack, dessert, or breakfast addition.
Servings 8scones
Author Victoria Faling
Ingredients
1cupcooked and mashed Japanese or white sweet potato at room temperatureabout 225-250 grams
Line a baking sheet with parchment paper and set aside.
Make sure your sweet potato is at room temperature, not cold. Beat all wet ingredients together in a large bowl until smooth.
Mix the dry ingredients together in a small bowl.
Pour dry ingredients into wet and get ready to get your hands dirty! Use your hands to mix the dry ingredients with the wet until you get a thick dough.
Place the dough onto the baking sheet and press the dough into a circle about 1/2 inch thick. Place in the fridge for 15-30 minutes, until cool to the touch and firm.
While dough is cooling, Preheat your oven to 350F.
Remove the dough from the fridge and cut into 8 triangles. Gently separate the scones on the baking sheet and bake for 30-35 minutes until just beginning to brown on top (over cooking will result in them being too dry).
Cool for 5 minutes on the baking sheet before removing to cool on a wire rack.
I love these drizzled with coconut butter and topped with fruit!
I know, I know, gingerbread season is over. I made these before Christmas, but then with traveling I didn’t get a chance to remake and adjust the recipe to perfection until after Christmas. Forgive me. But also make these. They’re super yummy and still a fun baked good to have around the house in these winter months
Are you a gingerbread fan? I love all the warming spices, but can only handle it in doses. These muffins are the perfect fix and are completely AIP and vegan. As most of you probably know, AIP baking isn’t easy but I was determined to figure out how to make these muffins work.
Gingerbread Muffins
Makes 12
Ingredients:
-1/4 cup maple syrup
-2 tbs. pureed (canned) pumpkin or 1/2 a banana mashed
-1/4 cup coconut oil melted
-3 tbs. molasses
-1/2 tsp. apple cider vinegar
-1 tsp. vanilla
-3/4 cup dairy free milk
-1/2 cup tiger nut flour
-1/4 cup coconut flour
-1/4 cup arrowroot starch
-1 tsp. baking soda
-3/4 tsp. cream of tartar
-1 tsp. cinnamon
-1/2 tsp. ground ginger
-1/2 tsp. mace
Preheat oven to 350 F.
Beat all the wet ingredients in a large bowl until combined well.
Whisk all dry ingredients in a medium bowl until mixed evenly and flour is smooth.
Pour the dry ingredients into the wet and blend until just combined.
Line a muffin tray with liners and distribute batter evenly.
Bake for 30-35 minutes until a toothpick comes out clean AND center of muffins is firm to the touch. Let cool for 5 minutes in the tray before removing and cooling completely on a wire rack. The longer you let the muffins rest, the firmer they become. They are better the next day and will store well in the fridge for up to 5 days.
I like to top them with coconut whipped cream or drizzled with coconut butter.
Many with Lyme disease tend to follow the paleo diet in attempt to aid in healing, or at the very least some sort of low/anti-inflammatory diet. Inflammation is often considered the root of illness, so it makes sense that we would want to lower or try to eliminate inflammation to help our bodies heal from disease. Paleo eliminates many foods that are considered to be inflammatory, especially gluten and grains. These can also affect the gut, leading to leaky gut and increasing symptoms or autoimmunity. Anti-inflammatory diets focus on whole foods and many with Lyme also lean towards eating organic in order to avoid any extra toxins that could suppress our immune systems further.
Since Lyme disease and all the co-infections and co-morbidities that come with it can be very hard on the body, affecting every organ and system, it’s important to support the body as much as possible while in treatment (and beyond!). One of my favorite ways to do that is with nutrition. I know that making sure I get enough calories, vitamins and minerals, and overall nutrients into my system is important to help my body fight disease, support my immune system, and heal!
Being a paleo eater can be tough sometimes, especially when you are dealing with a chronic illness! Who misses sandwiches or wraps?! *raises hand*. Who has time to make everything from scratch all the time? *doesn’t raise hand*
I recently discovered an amazing brand called Nuco which makes coconut wraps. These are completely grain and gluten free and absolutely delicious. They are also completely vegan, organic, and AIP compliant! Basically, they fit any dietary restrictions and we all know how hard it can be to find a product that fits numerous food allergies or intolerances.
Nuco wraps have become my new substitute for making delicious wrap sandwiches for lunch. They are a great substitute for many of your typical dishes that require a bread, but they’re extremely versatile for incorporating in new recipes, as well. They have 4 different flavors of wraps, all made with whole foods and natural ingredients. The variety gives you the option to create savory or sweet dishes. It’s such an easy way to make a quick meal or snack with little effort.
The different flavors are original (for easy ability to go any direction in flavor), turmeric (great for anti-inflammatory benefits), moringa (#superfoods), and cinnamon (great for blood sugar balance or sweeter recipes)!
The company itself is also fantastic. They work with local coconut farmers in the Philippines and work to support the organic and natural coconut industry there. They also only partner with “businesses that support local and global communities.” You can read more about their company and values here.
I’ve also had a chance to try their grain free Coconut Crunch cereal. Ya’ll, it didn’t last long! I missed cereal and this is a no-sugar added, grain free alternative that was absolutely scrumptious. Mixed with some dairy-free milk and fresh berries…. seriously, that bag of cereal was gone in only a couple of days.
I created a low-sugar, paleo friendly dessert below using their cinnamon wraps: Apple Pie Cups! A fun and easy way to have a little treat in your day. Also, be sure you are following me on Instagram because I’ll be a hosting a giveaway with Nuco in September!
While you are chopping your apples, melt your coconut oil over medium heat in a medium saucepan.
Add all ingredients, except the wraps, to the saucepan and stir evenly to coat apples. Let apples cook for about 7-10 minutes until soft and most liquid is cooked off, stirring occasionally.
Cut each wrap into 4 equal squares and press one piece into a muffin tin (so that you are basically creating a muffin liner with the wrap). Scoop 1-2 tbs. of the apple mixture into the wrap. Repeat until all wraps are filled.
Bake for about 15-20 minutes, until wrap edges are crispy and it smells like fall (aka apple pie).
While apple pies are baking, soak your dates in hot water for 5 minutes.
Drain the dates, saving the water, and place in a small blender or food processor (if you only have a big blender, you will have to make a larger batch of this to get it to blend well. You’ll just have leftovers and that’s okay!) with the salt and 1/4 cup of liquid. I like to use coconut milk to get a nice, creamy caramel but you can also use the reserved liquid from draining the dates or a combo. Blend until creamy, adding liquid 1 tbs. at a time to reach desired consistency.
Remove and let cool slightly. Place your caramel into a piping bag with a small tip OR into a ziplock bag, pressing all the caramel into one corner of the bag. Snip off a small piece of the corner, then pipe caramel over the mini apple pies before serving. I like to serve these with a dollop of coconut whipped cream on top, too.
I’ve been making this quick and easy pumpkin mug muffin for a couple years now, but I’ve never shared it. Mostly because I always make it at 10 pm at night for dessert and there isn’t exactly quality lighting at that time. I finally got myself together and made this during the day so I could take some pictures and share the full recipe with all of you.
By now, you probably know that I can’t go to sleep without dessert at the end of the day. And if I haven’t had time to bake something that week, this is my go-to! It’s quick, easy, and healthy. It does the job! There is no added sugar or nasty ingredients and you can top it with whatever you like to really make it your own.
It is made in the microwave (I know, I know, THE MICROWAVE!), but, honestly, sometimes convenience for the sake of a meal is more important.
3-Minute Pumpkin Mug Muffin
Serves 1
Ingredients:
-1 tbs. coconut flour
-1 tbs. tapioca or arrowroot starch or cassava flour
-1 tbs. vanilla protein powder (I use Nuzest, but other varieties should work)*
-1/8 tsp. baking soda
-1 tsp. apple cider vinegar
-1 rounded tbs. canned pumpkin puree or half a small mashed banana
Hi! I'm Victoria. I was diagnosed with Lyme in 2012 and have been on a healing journey ever since. I love helping others on their road to healing through allergy friendly recipes, exercise, and overall well-being.
