Healthy Paleo Eats & Treats - By Katie Hieb www.bakeitpaleo.com 12 grain-free & dairy-free breakfast recipes & desserts
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Healthy Paleo
Eats & Treats
By Katie Hieb
www.bakeitpaleo.com
12 grain-free & dairy-free breakfast recipes & desserts
COPYRIGHT © 2021 BY KATIE HIEB
BAKE IT PALEO
ALL RIGHTS RESERVED.
No part of this publication may be reproduced, distributed, or transmitted in any form
or by any means, including photocopying, recording, or other electronic or mechanical
methods, without the prior written permission of the author, except in the case of
brief quotations embodied in critical reviews and certain other noncommercial uses
permitted by copyright law.
For permission requests, write to the author at the email address below.
bakeitpaleoblog@gmail.com https://bakeitpaleo.com
**Disclosure: This ebook contains affiliate links**
2
Table of Contents
Blueberry Banana Muffins ……………………………………………………………………. 4
Blueberry Smoothie …………………………………………………………………………….. 6
Cereal Bars ………………………………………………………………………………………….. 8
Chocolate Chunk Cookies …………………………………………………………………….. 10
Chocolate Protein Balls ………………………………………………………………………… 12
Cinnamon Apple Oatmeal …………………………………………………………………….. 14
Cinnamon Raisin Bagels….…………………………………………………………………….. 16
Gingerbread Fudge ………………………………………………………………………………. 18
Mini Zucchini Muffins …………………………………………………………………………… 20
Raspberry Thumbprints ……………………………………………………………………….. 22
Sweet Potato Snack Cake ……………………………………………………………………… 24
Tigernut Banana Pancakes …………………………….…………………………………….. 26
Notes …………………………………………………………………………………………………… 28
About the Author …………………………………………………………………………………. 30
3
4 Blueberry Banana Muffins
Blueberry Banana Muffins
P V
Yield: 1 dozen mini muffins
Ingredients Instructions
• 150g mashed banana (½ 1. Preheat oven to 350 degrees F.
cup rounded) 2. In a medium-sized mixing bowl, combine
• ¼ cup tahini banana, tahini and water.
• 2 Tbsp water 3. Mix in almond flour, tapioca flour, coconut
• ½ cup almond flour (55g) flour, baking powder and salt. Batter is thick!
• 4 Tbsp tapioca flour (30g) 4. Fold blueberries into the batter.
• 3 Tbsp coconut flour (18g) 5. Scoop batter (1 heaping tablespoon per
• 1 tsp baking powder (1) muffin) into a mini silicone muffin pan.
• 1/8 tsp salt 6. Bake at 350 degrees for 30 minutes.
• 1/3 cup fresh blueberries 7. Cool in pan 10 minutes, then transfer to wire
cooling rack.
(1) I make my own Paleo baking powder (recipe on blog)
5
6 Blueberry Smoothie
Blueberry Smoothie
NF P V
Yield: serves 1
Ingredients Instructions
• 1 cup frozen blueberries 1. Combine all ingredients in a food processor or
• 1 cup steamed then high powered blender.
frozen cauliflower (1) 2. Blend until mixture is smooth, stopping every
• 1 large, ripe banana so often to scrape down the sides.
• 2 Tbsp protein powder (2) 3. Pour smoothie into a bowl, add favorite
• 3-5 Tbsp coconut milk (3) toppings and eat!
4. Store leftovers in the freezer.
(1) Steam cauliflower in a steamer pot, then freeze prior to use.
(2) I used Nuzest Pea Protein. Any protein powder (or collagen) will work. Use code “bakeitpaleo” for a Nuzest discount.
(3) I used canned coconut milk, but any type of plant based milk will work. 7
8 Cereal Bars
Cereal Bars
NF P
Yield: 8” x 8” pan
Ingredients Instructions
• 2 + 1/3 cups Paleo cereal (1) 1. Combine sunflower seed butter, honey and
• ½ cup sunflower seed coconut oil in a medium-sized mixing bowl.
butter (salted) 2. Add in cereal. Stir with a spatula or wooden
• 2 Tbsp honey spoon until cereal is fully coated.
• 2 Tbsp melted coconut oil 3. Pour mixture into a foil-lined 8”x8” pan.
4. Place in the fridge for at least 2 hours to set.
5. Cut into 16 bars and eat!
6. Bars soften at room temperature. Best stored
in fridge or freezer.
(1) I used Lovebird grain-free cereal, but any cereal will work if you aren’t concerned about the recipe being Paleo. Use the code
“bakeitpaleo” for 10% off any Lovebird cereal purchase.
9
10 Chocolate Chunk Cookies
Chocolate Chunk Cookies
NF P V
Yield: 1 dozen cookies
Ingredients Instructions
• 1/3 cup tahini (salted) 1. In a medium-sized mixing bowl, combine
• ¼ cup maple syrup tahini, maple syrup, coconut oil and vanilla.
2. Add in remaining ingredients (except choc.
• 2 Tbsp melted coconut oil chips).
• ½ tsp vanilla extract 3. Fold chocolate chips into batter.
• ¼ cup ground flax (21g) 4. Chill batter in fridge for 20 minutes (1) During
• 3 Tbsp coconut flour (22g) this time, preheat oven to 350 degrees F.
• ½ tsp baking soda 5. Scoop the dough onto a baking sheet (each
cookie is 1 heaping Tbsp of cookie dough).
• 1/8 tsp salt
6. Bake at 350 degrees for 10-12 minutes.
• ¼ cup chocolate chunks
7. Cool cookies on pan for 5 minutes, then
transfer to a wire cooling rack.
Note: If cookies are falling apart, pop them in the fridge for 10 minutes to firm.
(1) Chilling longer is fine, but the cookies won’t spread as much.
1112 Chocolate Protein Balls
Chocolate Protein Balls
P
Yield: 12-13 balls
Ingredients Instructions
• ½ cup almond butter 1. Combine almond butter, maple syrup and
• 2 Tbsp maple syrup vanilla in a medium-sized mixing bowl.
• ½ tsp vanilla extract 2. Add in collagen, cacao powder and salt. Mix
• 3 Tbsp collagen with a spatula, then use your hands to mix the
dough (1)
• 1 Tbsp cacao powder
3. Roll the mixture into balls, about 1 Tbsp in size.
• 1/8 tsp salt
4. Freeze the balls for at least 20 minutes to firm.
• ½ cup chocolate chips
5. In a small sauce pan, melt chocolate chips and
• ½ tsp coconut oil coconut oil over low heat.
6. Once melted, dip the balls into the melted
chocolate. Set on parchment paper to dry.
7. Store in fridge or freezer.
(1) The dough will appear too dry at first, but will moisten as you continue to work it. If necessary, add more almond butter or
maple syrup. If the dough is too wet, add more cacao powder.
1314 Cinnamon Apple Oatmeal
Cinnamon Apple Oatmeal
P V
Yield: 6 servings, ½ cup each
Ingredients Instructions
• 1 cup freeze dried apples 1. Place all ingredients in a food processor or high
(25g) powered blender.
• 1 cup flaked coconut (57g) 2. Blend for 10 seconds. Stop and scrape the
• 1 cup walnut pieces (125g) sides of the food processor. Blend another 10
• ½ cup pecan halves (60g) seconds.
• ¼ cup ground flax (23g) 3. Combine ½ cup oatmeal with ¼ cup hot water.
Stir and sit for 5 minutes to thicken.
• 1 tsp cinnamon
4. Store leftovers in an air-tight container in the
• 1/8 tsp salt fridge.
1516 Cinnamon Raisin Bagels
Cinnamon Raisin Bagels
P V
Yield: 4 mini bagels
Ingredients Instructions
• ½ cup tapioca flour (61g) 1. Preheat oven to 400 degrees F. Fill a large pot with 3-4
• ½ cup almond flour (45g) inches of water and bring to a boil.
• 1/3 cup cassava flour (52g) 2. In a large mixing bowl, whisk together tapioca, almond
• ½ tsp cinnamon flour, cassava flour, cinnamon, baking soda and salt.
• ½ tsp baking soda 3. In a separate bowl, whisk avocado oil, maple syrup, acv
• ¼ tsp salt and 3 Tbsp water (you can add more water later).
4. Mix wet into dry, first using a spatula then combine the
• 2 Tbsp avocado oil
mixture with your hands. Add more water if needed.
• 2 Tbsp maple syrup
5. Fold the raisins into the dough.
• 1 tsp apple cider vinegar 6. Separate the dough into four balls and shape into a bagel.
• 3-5 Tbsp water 7. Place bagels in boiling water and cook 1 min on each side.
• ¼ cup raisins 8. Remove bagels from water and place on a parchment
• Cinnamon sugar topping lined baking sheet. Sprinkle cinnamon & coconut sugar on
(optional) top (optional).
9. Bake in preheated oven at 400 degrees for 15-17 minutes,
or until golden brown and cooked through.
For step by step photos, see my recipe for 10. Remove from oven and cool on cooling rack.
Paleo Bagels (on the blog).
1718 Gingerbread Fudge
Gingerbread Fudge
P V
Yield: 8” x 4” pan
Ingredients Instructions
• ½ cup chocolate chips 1. Place chocolate chips and coconut cream in a
• ½ cup coconut cream (1) small sauce pan. Set on the stove top and
• ¼ cup almond butter cook over low heat, stirring frequently.
• 2 Tbsp molasses 2. Once melted, add in the remaining ingredients.
Mix until smooth.
• ½ tsp ground cinnamon
3. Pour mixture into a foil-lined 8”x4” baking pan.
• ½ tsp ground ginger
4. Refrigerate for an hour, or until fully set.
• 1/8 tsp ground nutmeg
5. Store in fridge or freezer.
• 1/8 tsp ground clove
(1) For best results, refrigerate coconut cream overnight prior to use. Use just the cream that rises to the top (not the coconut
water).
1920 Mini Zucchini Muffins
Mini Zucchini Muffins
P V
Yield: 20 mini muffins
Ingredients Instructions
• 1 cup shredded zucchini 1. Preheat oven to 350 degrees F.
(118g) 2. In a large mixing bowl, combine shredded zucchini,
• ½ cup water water, almond butter, honey and vanilla.
• 1/3 cup almond butter 3. In a separate bowl, combine almond flour, coconut
• 2 Tbsp honey flour, ground flax, cinnamon, baking soda and salt.
• ½ tsp vanilla extract 4. Add dry mixture into wet mixture and stir until well
• 1 cup almond flour (95g) combined. Sit 5 minutes to thicken.
• ¼ cup coconut flour (23g) 5. Scoop batter (1 heaping tablespoon per muffin) into
• 3 Tbsp ground flax (16g) a mini silicon muffin pan (1)
• 1 tsp cinnamon 6. Place in the oven and bake at 350 degrees for 30
minutes.
• ½ tsp baking soda
7. Cool 10 minutes in pan, then transfer to a wire
• ¼ tsp salt
cooling rack.
Note: For best results, measure ingredients by weight when given.
(1) These can be made into regular, full-sized muffins but baking time will increase.
2122 Raspberry Thumbprints
Raspberry Thumbprints
P V
Yield: 12-14 cookies
Ingredients Instructions
• ½ cup almond butter 1. Preheat oven to 350 degrees F.
• 3 Tbsp maple syrup 2. Combine almond butter, maple syrup and vanilla in a
• ½ tsp vanilla extract medium-sized mixing bowl.
• ¼ cup cassava flour (36g) 3. Add in cassava flour, baking soda and salt. Mix with a
• ½ tsp baking soda spatula, then use your hands to knead the dough (1)
• 1/8 tsp salt 4. Scoop batter (1 Tbsp per cookie) and roll into a disc.
• ¼ cup raspberry jam Place on a lined baking sheet and make an indent in
the center with your finger.
5. Place ½ tsp jam into the center of each cookie
6. Place cookies in the oven and bake at 350 degrees for
10-12 minutes.
7. Cool on pan 5 minutes, then transfer to wire cooling
rack.
(1) Batter may seem too dry at first, but will soften up as you knead the dough with your hands. Add more almond butter or
maple syrup if necessary.
2324 Sweet Potato Snack Cake
Sweet Potato Snack Cake
P
Yield: 11” x 7” or 8” x 8” pan
Ingredients Instructions
• 1 cup mashed sweet potato 1. Preheat oven to 350 degrees F.
(240g) (1) 2. Whisk together mashed sweet potato, eggs, avocado
• 2 large eggs oil, honey, vanilla and water.
• 2 Tbsp avocado oil 3. Whisk in remaining ingredients until smooth.
• 1 Tbsp honey 4. Let batter sit for 5 minutes to thicken.
• 1 tsp vanilla extract 5. Pour batter into a greased 11”x7” pan.
• ¼ cup water 6. Place cake in the oven and bake at 350 degrees for
• 1 cup almond flour (80g) 45-50 minutes.
• ¼ cup coconut flour (22g) 7. Cool to room temperature in pan.
• 2 tsp baking powder (2) 8. Best served with a dollop of coconut cream.
• 1 tsp cinnamon 9. Store in fridge or freezer.
• ¼ tsp salt
(1) Steam sweet potato in a steamer pot until tender. Mash with a fork (no need to remove skin).
(2) I make my own Paleo baking powder (recipe on blog)
2526 Tigernut Banana Pancakes
Tigernut Banana Pancakes
NF P
Yield: 6 pancakes, ¼ cup batter each
Ingredients Instructions
• ½ cup mashed banana 1. Whisk together mashed banana, eggs, oil and
(120g) vanilla.
• 2 large eggs 2. Add in tigernut flour, tapioca flour, baking soda
• 1 Tbsp avocado oil and salt. Whisk until smooth.
• ½ tsp vanilla extract 3. If needed, whisk in water.
• 1 cup tigernut flour (80g) (1) 4. Let batter sit for 5 minutes. During this time,
• 2 Tbsp tapioca flour (14g) grease and preheat frying pan on medium-low
heat.
• ½ tsp baking soda
5. Pour ¼ cup batter on preheated pan. Cover
• 1/8 tsp salt with a lid and cook on medium-low heat until
• 2 Tbsp water (if needed) bubbles form on top.
6. Flip and cook until done.
(1) Sifted, spooned & leveled
27Notes
NF Nut Free P Paleo V Vegan
Many brands/products/recipes for ingredients used in this ebook are linked for your
convenience. (Some links are affiliate links – I receive a small commission at no extra
cost to you.)
Almond Butter Ground Flax – I grind whole flax seed in a coffee grinder
Almond Flour Mini Silicone Muffin Pan
Baking Powder Paleo Cereal
Cassava Flour Steamer Pot
Coconut Flour Tahini
Cacao Powder Tapioca Flour
Collagen Tigernut Flour
Food Processor Wire Cooling Rack
28About the Author
Katie is a full time stay-at-home-mom of 3, with a passion for baking and living a Paleo
lifestyle. She runs the blog Bake It Paleo, where she shares healthy, grain-free and dairy-free
Paleo recipes.
Katie also shares her interest in non-toxic and sustainable
living, mostly through her social media accounts. She believes
that every little step counts towards living a healthier life.
Over time, all those small changes add up and make a huge
impact on health and the quality of living!
Katie’s mission is to make healthy living easy and accessible.
She wants to help educate others in all aspects of health;
from using natural skincare products and non-toxic cleaning
agents to choosing real food recipes and healthy food
products.
Thanks for reading, and feel free to reach out with any
questions or suggestions: bakeitpaleoblog@gmail.com
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