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.
I made this at Thanksgiving this year and I essentially just winged it (okay, when do I not?). It still turned out delicious, of course, and was a must share with all of you. Japanese sweet potatoes are by far my favorite sweet potatoes. They are the sweetest variety and I knew mixing them with the slightly more tart turnip would make for a good combo. The turnip balances the sweetness of the sweet potato and the creamy coconut milk sauce brings it all together.
Japanese Sweet Potato and Turnip Gratin
Serves 4-6
Ingredients:
-2 large Japanese sweet potatoes
-3 turnips
-1 can full fat coconut milk
-1/2 cup water
-2 tbs. coconut butter (alternatively you can use maple syrup, the sauce just won’t be as thick)
-1 tsp lemon juice
-2 tbs fresh thyme, finely chopped
-1 tbs dried sage
-1 tbs fresh rosemary,
-1 tsp cinnamon
-1/4 tsp. salt
-1-2 tbs. tapioca or arrowroot starch
Preheat the oven to 375 F.
Peel your sweet potatoes and turnips. Using a mandolin (this is the easiest way), slice both vegetables 1/4 inch thick.
Place a layer of sweet potato slices on the bottom of a glass baking dish (9×9 or larger). Next, place a layer of turnip slices. Repeat until you use up all the veggies so you have layers of sweet potato then turnip.
In a medium saucepan, heat the coconut milk, water, and coconut butter (or maple syrup) over low heat until everything is liquid. Add in the lemon juice, herbs and spices, salt and mix to combine. Add in the starch 1/2 tbs. at a time, whisking continuously until the sauce thickens, should take about 3-5 minutes. You should have something slightly more watery than gravy but close to a gravy-like consistency.
Pour the sauce evenly over the vegetables and tip the baking dish from side to side to make sure the sauce seeps down between the layers.
Bake in the oven for about 45-50 minutes or until vegetables are fork tender. Keeps well in the fridge for up to 5 days.
I wanted a simple, easy flatbread type recipe for pizza. There are some really great grain free and paleo pizza recipes on the internet these days, but man do most of them take a lot of time and work! And some of the most popular flatbread recipes use all these fancy flours (like butternut squash flour). I wasn’t about to pay a million dollars for some butternut squash flour I’d use once in a while. So, of course, I developed my own flatbread recipe.
This is SO simple and the flatbread is versatile. I used it for a pizza crust the night I made it, but you could easily serve it with anything else on top, plain just dipped in olive oil for bread, or turn it into crackers.
AIP Flatbread
Ingredients:
1 cup cassava flour
1/2 cup tapioca starch
1/2 tsp salt
1/2 cup coconut milk
1/4 cup olive oil
2 tbs. coconut flour, reserved
Directions
Preheat oven to 400F.
Line a baking sheet with parchment paper.
Mix dry ingredients (Except coconut flour) in a medium bowl. Add wet ingredients and stir to incorporate. Let dough rest for 5-10 minutes.
Dough may be too sticky to handle and spread, if so add coconut flour 1/2 tbs at a time until you can easily handle dough without it sticking to your hands.
Spread dough out onto the parchment lined baking sheet. You can make several smaller flatbreads or one large one. Flatten it out and shape how you want, making it about 1/8-1/4 inch thick.
Bake for 8-10 minutes then flip the dough over on the baking sheet and bake another 8-12 minutes until it’s a light golden brown color. The longer you bake it, the crunchier it will get.
If you want a softer flatbread, serve within the hour as it will harden the longer it cools. For a crunchier flatbread, bake longer or let sit for a little to harden up.
I love to add toppings to a softer bread for a flatbread pizza. But it’s delicious crunchier, as well!
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.
