Tag Archive | fiber

Call Off the Search for Shortcake

Paleo Shortcake

The berries are here and just in time for all of the 4th of July-themed foods! Isn’t it just a beautiful site? I recently purchased my first flat of berries which left a giant strawberry shortcake-sized hole in my heart. I loved Hostess shortcake as a kid, but that food isn’t an option today. In 2 days we will be refined-sugar free for 3 months with 9 to go, so finding this cupcake recipe by Pretty in Primal was icing on the proverbial cake. The texture of the cake is spongy and moist, either right out of the oven or a few days later. I cut one in half, placed sliced strawberries on top and took a bite. Then I ran to give Jon his half so he could meet me in the kitchen to fight over the remaining cakes.

I count my blessings one survived.

Paleo Shortcake

  • 4 eggs
  • 3/4 cup coconut milk (one without additives; coconut and water only)
  • 2 tsp vanilla extract
  • 1/4 cup granulated maple sugar
  • 1/4 cup coconut sugar (or omit maple sugar and use 1/2 cup coconut sugar)
  • 1/2 cup fine almond meal (or blanched almond flour)
  • 1/2 cup coconut flour, sifted
  • 1/4 tsp pink salt
  • 1/2 tsp baking soda


  1. Preheat oven to 350°.
  2. In one large bowl, mix all ingredients together with a handheld immersion blender, mixer or fork. Sifting your coconut flour will eliminate chunks of the dense flour-trust me.
  3. Line 10 cups in a muffin pan and fill 3/4 with batter.
  4. Bake for 28-30 minutes until golden brown (and you can hardly stand it).
  5. Cut them in half and serve with sliced farm-fresh strawberries if you can! If you’re not sugar-free then try a cool whip-like topping called Tru Whip which uses non-hydrogenated oils (trans fats).

Paleo Shortcake 2

One Paleo shortcake: 4 g fiber, 4 g sugar, 5 g protein, 9 g carbs, and 130 calories per muffin (using coconut sugar).

One Hostess shortcake: 0 g fiber, 12 g sugar, 1 g protein, 20 g carbs  and 110 calories.


Paleo Pound Cake

Paleo Poundcake (3)

Paleo Poundcake (2)

Thanks goes to Paleo Table for sharing the best Paleo Lemon Pound Cake recipe ever. It is such a moist, flavorful and amazingly delicious cake! The glaze smelled like 7-Up to me, it is so perfectly delicious! I used 1/2 almond flour and 1/2 almond meal from my homemade stashes and it was perfect, the perfect consistency.

Paleo Lemon Pound Cake

Dry Ingredients:

  • 2 cups blanched almond flour (or homemade almond meal-flour is lighter)
  • 1/2 cup coconut flour, sifted
  • 1/2 tsp sea or pink salt
  • 1 heaping tsp baking soda

Wet Ingredients:

  • 2/3 cup raw honey, melted (a mixture of coconut nectar and maple syrup could work too)
  • 2/3 cup coconut oil, melted
  • 4-5 eggs (or 4-5 chia or flax eggs)
  • 1/2 cup + 3 T unsweetened full-fat coconut milk
  • 2 T pure vanilla extract
  • zest of 1 lemon (zest before juicing)

**Glaze Recipe Below**


  1. Preheat oven to 350ºF.
  2. Prepare a 9×9 baking pan or 8-9″ springform pan by coating the interior with coconut oil.
  3. Sift dry ingredients in a large mixing bowl and stir with a whisk to combine.
  4. Place oil and honey in the bowl of a food processor or bowl (using hand mixer) and process for 15 seconds. Add eggs, one at a time, mixing after each addition. Add coconut milk, vanilla, and lemon zest, and continue to process until well combined.
  5. Make a well in the center of the dry ingredients and pour in the wet ingredients. Use a wooden mixing spoon to thoroughly combine ingredients, pressing out any lumps.
  6. Pour batter into prepared pan and bake for 35 minutes or until a toothpick inserted in the center comes out clean. The top will be lightly browned.
  7. Let cake cool in the pan for 10 minutes, run a butter knife around the edge of the pan to loosen the cake, and then turn it out onto a cake plate and let cool completely.

“7-Up” Lemon Glaze


  • 1-2 lemons, juiced
  • zest of 1 lemon
  • 1 vanilla bean pod or (2 tsp vanilla extract)
  • 4 T raw honey


  1. While cake bakes, prepare the glaze by slitting vanilla bean lengthwise and scraping the beans into a small saucepan. Add the vanilla bean pod (or vanilla extract), lemon juice, zest, and honey to the pan. Bring to a simmer over medium heat. Reduce heat to low and simmer for 10 minutes. Let cool to room temperature. Remove pod and discard.
  2. Using a knife, perforate the top of the cake several times. Pour glaze over the cake, using a spatula to evenly distribute the glaze over the entire cake top. Let the cake rest for an hour to fully absorb the glaze. Serve immediately or cover and store in the refrigerator. Top with fresh strawberries if desired.

Per slice, serves 12 – 370 calories, 30 carbs with almost 6 g of fiber and almost 9 g of protein. The fiber will be much higher if you use chia eggs (go ahead and experiment!)

Paleo Poundcake (1)


Bean Tacos

If you are someone who has to, or chooses to, avoid wheat gluten, then you might think corn and rice products would be natural go-tos for things like tortillas, chips and crackers. I choose to ingest as little wheat gluten as possible, so for awesome taco night we snagged these corn taco tortillas by Sonoma. They went perfectly with Jon’s homemade ‘refried’ black beans, sautéed vegetables and cilantro. Until I grabbed the package out of curiosity and noticed the ingredients.

Sonoma Handmade Organic Corn Tortilla Ingredients: water, stone ground yellow corn masa flour, wheat gluten


The strange thing is the website makes it clear that it’s a wheat/corn blend, but my packaging was totally different and just said “Corn Tortillas.” It has made me understand that while the wonderful world of healthy food is growing and embracing the best our world has to offer, I also need to remain vigilant when choosing packaged products. I wouldn’t say that trust was lost, but it was a nice reminder to take the time and read the ingredients carefully. A few extra seconds could save you some agony later. With that said, the tortillas themselves were delicious and pliable, and the corn/wheat blend is great if you can still manage small amount of gluten in your diet in your efforts to reduce consumption. Trust is pretty powerful, especially when it comes to food. I remember looking at a bag of beef jerky while at a small ‘fresh & local’ market a while back thinking about the great snack this would be (and it said nitrate/nitrite free). A read through the ingredients made me set that bag down and never look back. It made no attempt to hide the ‘Monosodium Glutamate‘ listed. Yikes.


Name this product (and NO googling) – the answer will be posted Thursday afternoon.

Ingredients: Whole Grain Wheat Flour, Soybean Oil, Sugar, Cornstarch, Maltodextrin, Malt Syrup(from Corn And Barley), Salt, Invert Sugar, Cayenne Pepper Sauce (Cayenne Peppers, Vinegar, Salt, Garlic), Leavening (Calcium Phosphate And/Or Baking Soda), Tomato Powder, Garlic Powder, Citric Acid, Natural Flavor, Yeast Extract, Vegetable Color (Paprika Extract, Annatto Extract, Turmeric Oleoresin), Spice. BHT Added to Packaging Material to Preserve Freshness.

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