keto angel food cakeFor whatever reason, angel food cake seems to make its yearly debut during that time when warmer weather breaks. Is it the toppings – fresh berries, or a perfectly ripe peach? Is it those first rays of sunshine after a cold winter that make you want something pillowy soft and sweet? There could be a hundred reasons why angel food cake is a slice of spring on a plate.

Angel food cake may be something you considered a cheat, until now. Traditional angel food cake recipes call for a lot of sugar – since there’s no frosting, the cake has to be sweet on its own. This keto angel food cake recipe gives you all of the light, airy sweetness without the aftermath that comes with a sugary dessert.

And, it’s surprisingly easy to make. Proper whisking of the egg whites can be intimidating, but you won’t mess it up. The key is to stop whisking when you get “soft peaks.” You’ll know you’re there when you can make small rolling hills in your egg white mixture by slowly lifting your whisk out of the bowl.

Here’s how to do it.

Keto Angel Food Cake Recipe

Serves: 6

Time in the kitchen: 25 minutes, including 15 minutes bake time

keto angel food cake


  • 1/2 cup almond flour
  • 1/4 cup + 1 Tbsp. Lakanto powdered monkfruit 2:1 sweetener
  • 3 Tbsp. coconut flour
  • pinch of salt
  • 9 large egg whites
  • 1 tsp. vanilla extract
  • 3/4 tsp. cream of tartar
  • coconut whipped cream, chopped dark chocolate, or fresh berries (optional)


Prior to whisking up the egg whites, preheat your oven to 350 degrees Fahrenheit and line a 8” cake pan with parchment paper. Mix the almond flour, granulated monk fruit sweetener, coconut flour and a pinch of salt in a small bowl and set aside.

Crack the egg whites in a clean, dry mixing bowl. Whisk vigorously with a whisk or hand mixer until the mixture becomes very frothy.

keto angel food cake

Add the cream of tartar and vanilla extract and continue whisking vigorously. You want to continue whisking until the egg whites become just slightly stiff and form soft peaks when you lift up the whisk.

keto angel food cake

Once the egg whites look white, instead of clear, and you can make peaks on the surface with your whisk, carefully fold the dry ingredients into the egg whites with a flexible spatula, adding the dry ingredients a little at a time until the batter is mixed. Do this gently to prevent the egg whites from collapsing.

Quickly pour the batter into the lined round pan and place it into the oven. Bake for 15-17 minutes, or until the cake begins to brown on top and the center feels firm. Remove the cake from the oven and allow it to cool.

Top your cake slices with dollops of coconut cream, chopped dark chocolate and fresh strawberries.

Tips For a Perfect Keto Angel Food Cake

  1. The whisked egg whites are delicate, so gently (but quickly) fold in the dry ingredients and place the cake pan in the oven ASAP so the cake can rise properly.
  2. The Lakanto powdered monkfruit brand sweetener is a bit sweeter than other brands, like Swerve confectioners sweetener. If you choose to swap Lakanto and instead use powdered Swerve, consider increasing the sweetener to ¼ cup + 3 Tbsp. up to ½ cup of powdered Swerve. You may find the amount in the recipe to be enough, depending on how sweet you like it. We prefer the Lakanto monkfruit sweetener since the aftertaste is barely noticeable.

keto angel food cake

Nutrition Information (? of cake, without toppings)

Calories: 100
Total Carbs: 4 grams
Net Carbs: 2 grams
Fat: 6 grams
Protein: 8 grams


The post Keto Angel Food Cake appeared first on Mark’s Daily Apple.

Powered by WPeMatico

almond flour banana bread grain free Most people decide to make banana bread once they find a few overripe bananas on the countertop. After you try this easy almond flour banana bread recipe, we suspect you’ll buy a few more bananas than you can eat — just as an excuse to make a loaf.

There’s a good chance you’ve tried a grain-free banana bread recipe or two and found that it was too dry, too dense, it crumbled to pieces, or it lacked the flavor of the banana bread that you grew up with. The solution? The perfect blend of almond flour, coconut flour, and tapioca starch creates a batter that bakes into a soft loaf, holds together for effortless slicing, and tastes like warm and cozy banana bread from your childhood.

Keep in Mind When Making Banana Bread

Ripe bananas make for perfect banana bread. The riper the banana, the sweeter the bread. For this recipe, we used fairly ripe bananas and found that about 6 tablespoons of coconut sugar were plenty for a sweet bread. If you’re not sure, you can taste the batter prior to adding the eggs to adjust the sweetness to your liking. Feel free to add in cinnamon, or swap out the walnuts for a different nut like pecans.

Almond Flour Banana Bread Recipe

Servings: 10

Time in the kitchen: (45 minutes, including 35 minutes bake time)


  • 1 slightly overfilled cup mashed ripe bananas (about 2 large bananas)
  • 1/4 cup softened/slightly melted salted butter
  • 1/4 cup smooth almond butter
  • 1 tsp. vanilla extract
  • 3/4 cup fine almond flour
  • 1/4 cup + 2 tbsp. coconut sugar, granulated monk fruit sweetener or Swerve
  • 1/4 cup tapioca starch
  • 1 tbsp coconut flour
  • 1/2 tsp baking soda
  • 1/2 tsp baking powder
  • 3 large eggs
  • 1/2 cup walnut pieces


Preheat your oven to 350 degrees Fahrenheit. Mash the bananas in a large bowl. Add in the butter, almond butter and vanilla and mash them in with the banana.

Add the almond flour, sweetener, tapioca starch, coconut flour, baking soda and baking powder and mix. Add the eggs and mix until well combined. Fold in about 1/2 of a cup of chopped walnuts.

Line a loaf pan with parchment paper. Loaf pans vary in size but we used a 9”x5”. Pour the batter into the loaf pan and place the remaining walnut pieces on top.

Baking times will vary based on the size of your loaf pan, but aim for 30-35 minutes, or until the bread is golden on top and feels fairly firm to the touch. Allow the bread to cool before slicing.

If you have extra bananas, this almond flour banana bread recipe easily doubles and freezes well by the slice or by the loaf.

Nutrition Information (1/10 of loaf, made with natural sweetener):

Calories: 212
Total Carbs: 12 grams
Net Carbs: 9 grams
Fat: 16 grams
Protein: 6 grams

Nutrition Information (1/10 of loaf, made with coconut sugar):

Calories: 245
Total Carbs: 21 grams
Net Carbs: 18 grams
Fat: 16 grams
Protein: 6 grams


The post Almond Flour Banana Bread Recipe appeared first on Mark’s Daily Apple.

Powered by WPeMatico

2 ingredient keto snack chocolate baconFew words exist that can elicit an immediate mouth-watering response like these: dark chocolate and bacon. As simple as cooking can get (if that’s what we’re calling baking bacon, and melting chocolate), if you’re Primal, keto, or Primal-keto, you likely have these two ingredients on hand in your kitchen most of the time. Very dark chocolate (90%) has a bitterness akin to coffee that enhances all of the flavors paired with it, and the slightly sweet, salty, smoky flavor combination of the chocolate bacon tantalizes the tongue even more than our Dark Chocolate Macadamia Bark with Sea Salt. You can guild the lily by adding toasted unsweetened coconut or finely chopped nuts to the chocolate before it sets, but we prefer this as a twosome.

Servings: 10

Prep Time: 30 minutes


  • 10 oz. thick cut Applewood bacon (10 slices)
  • 3 oz. 90% dark chocolate, chopped

2 ingredient keto snack chocolate bacon


Preheat oven to 375 degrees Fahrenheit. Lay the bacon in a single layer on a parchment-covered sheet pan.

Bake until the bacon reaches the desired crispiness, then lay the bacon pieces on a paper towel to cool and soak up excess fat.

While the bacon is cooling, melt the chocolate over a double boiler: Heat a few inches of water in a small pot over medium or medium-low heat.

Once water begins to simmer, place a heat safe bowl over the top of the pot. Add the chopped chocolate and use a spatula to stir until it begins to melt. Stir until melted.

Pick up a slice of bacon and use a spoon to drizzle and spread out some of the chocolate over half of the slice of bacon.

Set the bacon on a parchment-covered plate or platter. Repeat with the remaining pieces of bacon. Once the chocolate has set, arrange the bacon on a platter or in a jar or container.

2 ingredient keto snack chocolate bacon

Nutrition Information per serving (1 piece of chocolate bacon):

Calories: 121
Total Carbs: 3 grams
Net Carbs: 2 grams
Fat: 12 grams
Protein: 3 grams

2 ingredient keto snack chocolate bacon


The post 2-Ingredient Keto Snack: Chocolate Bacon appeared first on Mark’s Daily Apple.

Powered by WPeMatico

On occasion, a reliable and tasty basic cookie recipe that’s remade to be keto-friendly can be useful when you need to bake something for the kids’ class but don’t want to pump the already energetic kids full of refined sugar, when you’re having guests over that might expect or appreciate dessert, or when you want a nostalgic rainy- or snowy-day activity that perfumes the kitchen with melted butter and toasted sugar. Let the kids help by imprinting the dough with their favorite cookie cutters, icing with melted coconut butter, and decorating the cookies with dark chocolate chips or trimmed pieces of fresh or dried fruit. If you aren’t able to use the sweeteners suggested in this recipe, you can swap in coconut or cane sugar (the carbs will change if you do so, of course).

Servings: 8

Prep Time: 20 minutes

Chill Time: 1 hour


  • 3 Tbsp. Salted butter, softened
  • 3 Tbsp. Granulated Monkfruit Sweetener or Granulated Swerve
  • 1/2 tsp. vanilla extract
  • 1 cup finely ground almond flour
  • 1 Tbsp. coconut flour
  • 1 egg white
  • Melted coconut butter, optional, for icing


Cream the butter, sweetener, and vanilla extract together in a bowl. Mix in the almond flour and coconut flour. Crack the egg white into the bowl and mix until a dough forms.

Let the dough rest for 1-2 minutes, then form it into a ball and wrap the ball in plastic wrap. Refrigerate the dough for at least one hour.

Preheat your oven to 325 degrees Fahrenheit.

Roll the dough out between two pieces of parchment paper until the dough is a little thicker than 1/8”. Remove the top piece of parchment paper and put the bottom piece with the dough on a baking sheet.

Use cookie cutters to cut out shapes and carefully peel away excess dough. Roll out the remaining dough and repeat until all of the dough is cut into shapes. The dough should make 8 good-sized cookies.

Bake the cookies at 325 degrees for about 7 minutes, or until the undersides and edges of the cookies begin to brown. Allow the cookies to fully cool before removing them from the pan.

Is using icing: Melt the coconut butter by pouring warm water from a recently boiled kettle into a bowl (fill about halfway up the sides of the bowl). Place the coconut butter jar in the warm water. The water should go about halfway up the outside of the jar. Allow the jar to sit in the warm water for a bit, then stir the coconut butter until it becomes runny and spreadable.

Ice the cookies with coconut butter, if desired, and top with any other little toppings you’d like.

Makes 8 cookies.

Nutrition Information per serving (per cookie, without coconut butter):

Calories: 157
Total Carbs: 3 grams
Net Carbs: 2 grams
Fat: 12 grams
Protein: 4 grams


The post Keto Sugar Cookies appeared first on Mark’s Daily Apple.

Powered by WPeMatico

These little fat bombs are the perfect treat and a great way to up the healthy fats in your diet while eating keto. We used Primal Kitchen® Peanut Butter Collagen here, but you can swap it out with vanilla or chocolate varieties. Store these fat bombs in the fridge or freezer to keep them firm. For a more chocolatey fat bomb, melt your favorite super dark or sugar-free chocolate and dip the tops of the chilled fat bombs in them. Dust with more Collagen Fuel and chill before enjoying.

Servings: 14

Prep Time: 15 minutes

Chill Time: 2-3 hours


  • 1/4 cup butter or ghee
  • 1/4 cup coconut oil
  • 6 Tbsp. almond butter (we used Lux CBD Almond Butter)
  • 4 scoops Primal Kitchen Peanut Butter Collagen Fuel
  • 1/2 cup cacao powder
  • 1 tsp. vanilla extract
  • 1/2 tsp. finely ground coffee
  • pinch of salt
  • Super dark or sugar-free chocolate for topping (optional)


Melt the butter and coconut oil in a small saucepan.

Once melted, whisk in the almond butter. Transfer the mixture to a bowl and whisk in the collagen, cacao powder, vanilla extract, coffee and salt.

Pour the mixture into silicone molds of your choice.

We used 1 tablespoon of the chocolate mixture in each mold, which yielded about 14 squares. Refrigerate the molds for 2-3 hours or until firm. Store in the fridge.

Optional: If you’d like, melt a little of your favorite dark or sugar-free chocolate. Dip the tops of the fat bombs in the chocolate and flip them over. Dust some collagen over the top as well if you’d like.

Nutrition Information (with regular almond butter—1 tablespoon worth of fat bomb mixture, or 1/14 of recipe):

  • Calories: 148
  • Total Carbs: 5 grams
  • Net Carbs: 3 grams
  • Fat: 13 grams
  • Protein: 5 grams

Nutrition Information (with Lux CBD Almond Butter — 1 tablespoon worth of fat bomb mixture, or 1/14 of recipe):

  • Calories: 140
  • Total Carbs: 7 grams
  • Net Carbs: 4 grams
  • Fat: 11 grams
  • Protein: 4 grams


The post Chocolate Peanut Butter Fat Bombs appeared first on Mark’s Daily Apple.

Powered by WPeMatico

If you’re looking for a dessert worthy of a holiday (let alone a new decade), look no further. Rich, smooth, and decadent on the inside; crunchy and nutty on the outside. The full effect? Nothing short of fabulous. Enjoy as a “small bite” portion with coffee after dinner, or allow yourself the total indulgence of savoring the full tart.

What we love about this recipe (besides everything) is the customizable flavor. Add espresso powder or a flavored extract like vanilla, orange or peppermint for a bold as well as sweet taste.


  • Add sweetener to taste to your crust prior to adding the egg white. For a low-carb, sugar-free option, you can use a sweetener like Swerve or monk fruit. You can also experiment with flavoring the chocolate ganache. Try adding espresso powder, vanilla extract, orange extract, or peppermint extract.
  • The crust is somewhat delicate but firms up after fully cooling and refrigerating slightly. You may want to refrigerate the crusts for a short time before removing them from their tins to prevent them from breaking.
  • We used mini 4.5-inch tart tins which made four mini tarts, but you can also use smaller tins if you’d like.



  • 2 cups roasted hazelnuts
  • 5 Tbsp. cacao powder
  • 2 Tbsp. ground flaxseed
  • 2 Tbsp. coconut oil or butter
  • 1 Tbsp. tapioca starch
  • 1-2 Tbsp. Swerve, granulated monk fruit sweetener or coconut sugar
  • ½ tsp. vanilla extract
  • 1 egg white
  • pinch of salt

Chocolate Ganache:

  • 12 oz. 85% dark chocolate
  • ½ cup + 2 Tbsp. full-fat coconut milk
  • Optional: pinch of espresso powder and/or vanilla extract


Preheat your oven to 325 degrees Fahrenheit. Blend the hazelnuts in a food processor until a crumbly meal forms. Continue processing until the meal begins to clump together.

Add the cacao powder, flaxseed, coconut oil, tapioca starch, sweetener and vanilla extract. Process until a dough begins to form. Add the egg white and blend until you have a uniform dough.

Spray a set of mini tart pans with avocado oil spray. Spoon some dough into the tart pan and press the dough on the bottom and sides of the pan. Repeat with the remaining tart pans. Poke a few holes into the bottom of the tart with a fork. Bake the tarts for about 10 minutes, or until they are firm.


Place the chocolate in a heat-safe bowl. Heat the coconut milk in a small saucepan until it starts to bubble. Once it begins to bubble, pour the milk over the chocolate.

Allow the chocolate and coconut milk to sit for a minute, then whisk together until a smooth and silky chocolate mixture forms.

Whisk in any other add-ins like vanilla extract and espresso powder. Spoon the ganache into the hazelnut tarts and top with a few chopped hazelnuts.

Allow the ganache to set and crust to fully cool prior to removing them from the tins.

Nutrition Information (made with Swerve, makes 4 tarts, serving is ¼ of each tart or 1/16 of overall recipe):

  • Calories: 238
  • Total Carbs: 13 grams
  • Net Carbs: 8 grams
  • Fat: 21 grams
  • Protein: 5 grams


The post Mini Chocolate Hazelnut Tarts appeared first on Mark’s Daily Apple.

Powered by WPeMatico

Whether you’re hosting guests or you’re just looking to serve a little something special for after dinner, we love this lower carb version of a classic favorite this time of year: cranberry orange olive oil cake. Tart and sweet flavors blend beautifully in this soft pound cake that you’ll love to present. It’s a feast for the eyes—and a treat for any taste.

The cake itself is versatile and lends itself to a variety of flavors. Swap out the orange and cranberry to make other types of cake, like lemon and raspberry. You can also add your favorite chopped nuts for added texture.

Tip: If you’re unsure about the sweetness of the cake, leave the eggs out of the wet ingredients. Once you mix the dry and wet ingredients together, adjust the sweetener to taste. After that, whisk the eggs into the batter and pour the batter into the baking dish.

We made this cake as a pound cake in a loaf pan, but it can also be made in a round or square pan.

Servings: 12

Prep Time: 15 minutes

Cook Time: 45 minutes


  • 2 cups almond flour
  • ½ cup coconut sugar, Swerve or granular monk fruit sweetener
  • ¼ cup ground flaxseed
  • ¼ cup tapioca starch
  • 1 tsp. baking powder
  • ½ tsp. baking soda
  • Pinch of salt
  • ½ cup Primal Kitchen® Organic Olive Oil
  • ¼ cup coconut milk
  • 3 eggs
  • 1 Tbsp. orange juice
  • ½ tsp. vanilla extract
  • Zest from ½ orange
  • ½ cup fresh cranberries
  • Drizzle (optional): melted coconut butter + coconut milk to thin


Preheat your oven to 325 degrees Fahrenheit. In a large bowl, combine the almond flour, sweetener, flaxseed, tapioca starch, baking powder, baking soda and salt. In another bowl, combine the olive oil, coconut milk, eggs and vanilla extract. Combine the ingredients and whisk until well mixed. Add in the orange juice, orange zest and cranberries.

Pour the batter into a parchment-lined loaf pan. Bake for 45-50 minutes or until the top is golden and a toothpick comes out clean or the internal temperature on a food thermometer reads about 190 degrees Fahrenheit. Allow the bread to cool.

If you are making a glaze, combine coconut butter with a small amount of coconut milk or milk of choice until it reaches your desired thickness. You can also add a squeeze of orange juice.

Drizzle the glaze on top before slicing and serving.

Nutrition Information with Swerve (1/12 of recipe):

  • Calories: 240
  • Total Carbs: 7 grams
  • Net Carbs: 4 grams
  • Fat: 22 grams
  • Protein: 6 grams

Nutrition Information with Coconut Sugar (1/12 of recipe):

  • Calories: 270
  • Total Carbs: 15 grams
  • Net Carbs: 12 grams
  • Fat: 22 grams
  • Protein: 6 grams

The post Cranberry Orange Olive Oil Cake appeared first on Mark’s Daily Apple.

Powered by WPeMatico

A big thank you to the good folks at Pique Tea for today’s awesome seasonal recipe. They’ve got a nice holiday deal going for the tea lover in your life (or yourself). Purchase one of their curated bundles and get a free box of their Jasmine Tea + free shipping. (Trust me, it’s good.) Enjoy, folks, and I hope you’re enjoying the holiday weekend!

These cinnamon spiced muffins are a Paleo-friendly way to curb a sweet craving morning or night. They’re finished with a crunchy candied pecan topping using coconut sugar and are full of tangy fresh cranberries for balanced flavor.

Against the Grain

Almond flour stands in effortlessly for wheat flour in Paleo recipes for a gluten-free muffin that with a fluffy texture. Blanched almond flour is made from almonds that have the skin removed, resulting in a lighter texture. Almond flour can also be used in pie crust, cake, brownies and even bread in place of all-purpose flour. The fat content in this flour keeps baked goods moist with a subtle nutty flavor. Almond flour is also high in protein, helping to keep you feeling full.

Spice Things Up

Adding to the flavor profile of these muffins is an unexpected yet welcome ingredient; cinnamon fasting tea. This tea is is earthy with a noticeable aroma and flavor of cinnamon. Hints of bergamot and citrus notes. All of these flavors pair well with the cranberries, vanilla and ground cinnamon in the muffins and also add an extra element of depth that separates this recipe from other muffins.

To top off the muffins, a buttery, coconut sugar and pecan crumble is sprinkled on top of the muffin batter. As the muffins bake, the pecans toast and intensify their flavor and crunchy nature for a not-too-sweet candied coating on each muffin.

Every great muffin needs a warm cup of tea to wash it down. Cinnamon fasting tea combined with raw honey is both refreshing and soothing alongside the hearty muffins.

Just a few benefits of this cinnamon-infused muffin and tea combination include…

  • May help support healthy blood sugar levels
  • Cranberry may help support proper kidney function
  • Cinnamon may help increase satiety and promote a sense of calm
  • Almond consumption may help support healthy weight.

Cinnamon Cranberry Muffins

Total Time: 42 minutes (10 for prep, 32 for baking)

Servings: 8


For Muffins:

  • 2 cups blanched almond flour
  • 2 large pasture raised eggs
  • 1/2 cup coconut sugar
  • 2 sachets Pique Cinnamon Herbal Fasting Tea
  • 1 tsp cinnamon
  • 1 tsp baking powder
  • 1/4 tsp sea salt
  • 1/3 cup melted unsalted grass fed butter
  • 1/3 cup unsweetened almond milk
  • 2 tsp vanilla extract
  • 3/4 cup fresh cranberries

For Pecan Crumble Topping (optional):

  • 1/2 cup chopped raw pecans
  • 2 tbsp blanched almond flour
  • 2 tbsp melted unsalted grass fed butter
  • 1 tbsp coconut sugar
  • 1/2 tsp cinnamon


Preheat oven to 350ºF and line 8 muffin tins with paper liners. In a small mixing bowl, stir together almond flour, coconut sugar, cinnamon, Pique cinnamon fasting tea, baking powder and sea salt, breakup up and clumps. In a separate large mixing bowl, whisk together eggs, almond milk, and vanilla extract. Add melted butter and stir to incorporate. Gradually stir dry ingredients into wet until just combined. Fold in cranberries.

In a small bowl, mix together ingredients for pecan topping.

Scoop batter into muffin tins. Evenly scatter pecan topping over each muffin. Bake for 30-32 minutes or until muffins are set and toothpick inserted comes out mostly clean with a few moist crumbs. Cool muffins in pan at room temperature for 10 minutes. Transfer to a wire rack and cook an additional 15 minutes.

For Cinnamon-Honey Fasting Tea



Dissolve tea in boiling water in a large mug. Stir in raw honey. Sip and enjoy!

Thanks again to our friends at Pique Tea for the recipes today. Check out their fun gift guide and grab your free carton of their best-selling Jasmine Tea with the purchase of any bundle (including the cinnamon tea used in the recipes) now through 12/20/19. 


The post Cinnamon Tea Cranberry Muffins appeared first on Mark’s Daily Apple.

Powered by WPeMatico

Traditions are a big part of the holiday season for many people, but if you find yourself doing something strictly out of tradition and not because you particularly enjoy it, then it’s time for a new tradition. Or maybe, just time for a new recipe. Take pumpkin pie. It’s hard to imagine Thanksgiving without one, but too often it’s a soggy, bland dessert that disappoints. Made with a cup of sugar and white flour crust, it’s an indulgence that’s not always worth it.

But what if you broke from the traditional recipe by taking the granulated sugar and flour out—and it actually made the pie taste better? What if this new and slightly untraditional version of pumpkin pie had a buttery, crunchy crust and silky-smooth filling? Sure, you could call this new and improved version Primal Pumpkin Pie. Or, you could just call it by another name: Damn Good Pie.

The best place to start the re-invention of pumpkin, or really any pie you’re serving, is with the crust. Nut-based crusts don’t have the exact same flavor or texture as a crust that you roll out from a flour-based dough. However, the buttery-crumbly texture and naturally sweet flavor of a nut crust will pair really well with any of your favorite pie fillings: pumpkin, apple, berry, other fruits and chocolate. The natural sweetness of nuts also means that you can add less sweetener to your pie filling. Also, nut-based crusts are filling, so a small slice of pie is likely to fill you up and satisfy.

Almonds and walnuts tend to make crusts that hold together better than other nuts and using a tart pan instead of a pie plate gives the crust better shape. To avoid a soggy bottom, pre-bake the crust, then add your filling and continue baking until the filling is done. Nut crusts are a little fragile, so let the pie cool completely before cutting into it and use care when removing the pie from the pan.

The filling of Primal Pumpkin Pie is made with coconut milk instead of heavy cream, which gives the pumpkin a silky texture but doesn’t impart any detectable coconut flavor. A little bit of arrowroot powder ensures that the coconut milk filling firms up, or, you can opt to use heavy cream instead of coconut milk and skip the arrowroot. However, the coconut milk also gives the pie just a hint of sweetness, so a scant 3 tablespoons of maple syrup for the entire pie is the only additional sweetener needed. Throw in a generous blend of baking spices and their aroma alone will have you salivating as the pie bakes.

When you, and even your non-Primal friends and family, take a bite of Primal Pumpkin Pie it will confirm that change is a good thing. There is, however, one pie tradition that’s worth keeping—a dollop of whipped cream on top (of course, you can always make it with coconut milk instead of whole cream).


  • Experiment with the types of nuts used for the crust. A walnut/pecan or pecan/hazelnut crust would also be delicious.
  • The more tapioca/arrowroot starch that is used, the more quickly the pie filling will cook.
  • To prevent the exposed crust from browning too quickly, you can use a pie crust shield or create one using pieces of foil.
  • The caramel topping is optional but helps to provide a little additional sweetness and also fills in any cracks on the top of the pie.
  • If you don’t make the caramel, consider adding an additional tablespoon of maple syrup to the pie filling.



  • 1.5 cups Walnuts
  • 1 cup Hazelnuts
  • 1 Tbsp. Coconut Sugar (optional)
  • 2.5 Tbsp. Unsalted Butter, cut into pieces
  • 1/2 tsp. Baking Soda


  • 1 15-oz. can Pumpkin Puree (or 1.5 cups Roasted Pumpkin)
  • 1/2 cup Full-Fat Coconut Milk
  • 2 Tbsp. Coconut Cream
  • 3 Tbsp. Maple Syrup (consider using ¼ cup Maple Syrup if are not making the caramel below)
  • 1/2 Tbsp. Vanilla Extract
  • 1.5 Tbsp. Arrowroot or Tapioca Starch (1/2-1 Tbsp. if using Roasted Pumpkin)
  • 1.5-2 tsp. Pumpkin Pie Spice
  • 3 Large Eggs

Maple Caramel (optional):

  • 3 Tbsp. Coconut Milk
  • 1/2 Tbsp. Maple Syrup
  • 1 Tbsp. Coconut Sugar
  • 1 tsp. Butter


Preheat your oven to 325 degrees Fahrenheit. Add the walnuts, hazelnuts, coconut sugar and baking soda to a food processor. Process the nut mixture until a crumbly meal forms. You may need to stop the food processor one or two times to scrape the nuts off the side of the container. Add in the pieces of butter and continue pulsing until the crust mixture comes together in a ball.

Lightly grease a 9” tart tin. You can also place a circular piece of parchment on the bottom of the tin if you’d like. Press the crust mixture on the bottom and sides of the tart tin, working carefully to make sure all parts of the inside of the tin are covered in an even layer. Use a fork to place a handful of holes in the bottom of the pan. Place the crust in the oven to bake for 10-12 minutes.

Clean the food processor and add all of the filing ingredients to the food processor except the eggs. Combine the ingredients until well combined. Crack the eggs into the processor and process again until the mixture is smooth.

Pour the pumpkin mixture into the tart tin. Fill it just enough that a small amount of the crust is peeking out of the top, making sure not to overfill it. Carefully place the pie into the oven for 35-45 minutes, or until the center of the pie is just firm. If the outside crust is browning too quickly, you can use a pie crust shield. Allow the pie to fully cool. Once the pie has fully cooled, carefully pop it out of the tart pan.

While the pie is cooling, make the maple caramel by adding the caramel ingredients to a small saucepan over medium heat. Whisk occasionally. Once the mixture begins bubbling, reduce the heat to medium low. Continue heating the caramel for an additional minute or so until it reduces and thickens to the consistency of runny honey. Allow the caramel to cool slightly, then use a pastry brush to brush the top of the pumpkin pie with the caramel. Place the pie in the fridge for 30 minutes before slicing and serving. Top with a dollop of whipped cream.

Nutrition Information per serving (1/10 of pie):

  • Calories: 318
  • Total Carbs: 17 grams
  • Net Carbs: 13 grams
  • Fat: 26 grams
  • Protein: 7 grams


The post Ultimate Primal Pumpkin Pie appeared first on Mark’s Daily Apple.

Powered by WPeMatico

Keto eating should always put nutrients first, but there’s nothing wrong with having treat recipes on hand for when you’re making the conscious choice to enjoy something sweet. This recipe offers it all—whole food, Primal friendly ingredients for whipping up either a Primal brownie batch…or a keto version. You’ll enjoy the rich texture and deep chocolate taste without the typical sugar rush.

Tips: This recipe has a primal option sweetened with dates and a keto option sweetened with a granulated monk fruit sweetener. Feel free to use Swerve in lieu of the monk fruit. These brownies are extra fudgy and taste even better after being refrigerated, so we highly recommend allowing them to cool, cutting them and then placing them in the fridge for a few hours or overnight before enjoying.

Servings: 12 Brownies

Prep Time: 15 minutes

Cooking Time: 20 minutes


Primal Brownies Ingredients:

  • ¼ cup Salted Butter
  • 3.5 oz. (100g) 70% Chocolate, chopped
  • 1/4 cup Full Fat Coconut Milk
  • 10 Dates, soaked (we used Deglet Nour dates)
  • 1 tsp. Vanilla Extract
  • 1/2 cup Almond Flour
  • 5 Tbsp. Cacao Powder
  • Pinch of Espresso Powder, optional
  • 2 Large Eggs

Keto Brownies Ingredients:

  • 5 Tbsp. Salted Butter
  • 3.5 oz. (100g) 85% Chocolate, chopped
  • 5 Tbsp. Cacao Powder
  • 1/2 cup Almond Flour
  • ¼ cup Granulated Monk Fruit Sweetener or Swerve
  • 5 Tbsp. Coconut Milk
  • 1 tsp. Vanilla Extract
  • Pinch of Espresso Powder, optional
  • 2 Large Eggs


Primal Option:

Preheat your oven to 350 degrees Fahrenheit.

Set up a double boiler by filling a pot with a few inches of water and placing it over medium heat. Once it begins to boil, reduce to a simmer and place a heat-safe bowl on top of the pot. Add the chopped chocolate and butter to the bowl and gently mix using a spatula until the mixture is melted.

Soak the dates in hot water for at least 10 minutes. Drain the dates and add the dates, coconut milk and vanilla extract to a food processor. Blend until the mixture is fairly smooth, making sure to stop the processor occasionally to scrape down the sides. Add the chocolate and butter mixture and pulse a few more times. Add the almond flour, cocoa powder and espresso powder and pulse until combined. Add the eggs and blend until smooth.

Pour the brownie batter into a greased or parchment lined baking dish (the one we used was about 7”x7” but made fairly thick brownies, so you can also use a larger dish). Feel free to top with chopped chocolate or walnuts. Bake for approximately 20 minutes, or until the center is fairly firm. Allow the brownies to fully cool before slicing.

Keto Option:

Preheat your oven to 350 degrees Fahrenheit.

Set up a double boiler by filling a pot with a few inches of water and placing it over medium heat. Once it begins to boil, reduce to a simmer and place a heat-safe bowl on top of the pot. Add the chopped chocolate and butter to the bowl and gently mix using a spatula until the mixture is melted. Remove the bowl from the heat.

To the bowl, whisk in the monkfruit sweetener, and sift in the almond flour and cocoa powder. Add the coconut milk, vanilla extract and espresso powder. Whisk the eggs in a small bowl and fold them into the brownie batter.

Pour the brownie batter into a greased or parchment lined baking dish (the one we used was about 7”x7” but made fairly thick brownies, so you can also use a larger dish). Feel free to top with chopped chocolate or walnuts. Bake for approximately 18-20 minutes, or until the center is fairly firm. Allow the brownies to fully cool before slicing.

Primal Brownie Nutrition Information (1/12 of pan):

  • Calories: 159
  • Total Carbs: 10 grams
  • Net Carbs: 8 grams
  • Fat: 12 grams
  • Protein: 3 grams

Keto Brownie Nutrition Information (1/12 of pan):

  • Calories: 149
  • Total Carbs: 5 grams
  • Net Carbs: 2 grams
  • Fat: 13 grams
  • Protein: 4 grams


The post Primal (or) Keto Fudgy Brownies appeared first on Mark’s Daily Apple.

Powered by WPeMatico