Archive for April, 2012

Sweet Potato or Pumpkin Chocolate Cake (Paleo)

I pinned this recipe listed as Sweet Potato Paleo Brownies because I cannot have enough brownies in my life, ever. I love dense, fudgey brownies. I particularly liked that these used sweet potatoes since I already have phenomenal recipes for brownies using coconut flour and almond flour.

Sadly, this recipe does not create brownies. There is nothing dense or fudgey about these, although they were wonderfully chocolately. It could be because I used canned pumpkin instead of boiled sweet potatoes, I’m not sure.

Happily, this recipe (made with the canned pumpkin) does create a very delicious, moist and fluffy chocolate cake! I will definitely make this again when I want chocolate cake.

When I want brownies, though, the almond flour brownies are still my favorite!!

Sweet Potato or Pumpkin Chocolate Cake
adapted from My Paleo Life (as Sweet Potato Paleo Brownies)

  • 4 oz dark chocolate
  • 1 cup canned organic pumpkin
  • 1/4 cup unpasteurized local honey
  • 3 eggs
  • 1/4 cup cocoa powder
  • 1 tsp instant coffee granules
  • 1 tbsp vanilla
  • 1 tbsp coconut flour
  • 1 tbsp coconut oil
  • 1 tsp baking soda
  • 1/2 tsp salt


  1. Melt the dark chocolate in the coconut oil in either a double boiler, a steel or glass bowl over a pot of boiling water or in the microwave. I use the microwave at 30 second bursts, stir repeat until melted (usually in 1 1/2 minutes)
  2. Add in all of the other ingredients, and mix until very smooth and creamy.
  3. Transfer the batter to an oiled 8×8 dish.
  4. Bake at 325 degrees for 35 – 40 minutes. Check for doneness by inserting a wooden skewer into the middle and seeing if it comes out clean. If not cook for another 5 minutes and test again.

For best texture and rich flavor chill in the refrigerator before serving.


Single Serving Paleo Biscuit

Tropical Traditions lists this as a hamburger bun and I have used it as a bun before (I added some sesame seeds to the top), but texturally it’s really more of a biscuit. This would definitely make a fantastic egg and sausage biscuit sandwich, or add herbs to the mix and serve as bread on the dinner table. If dairy is part of your diet add some cheddar and make cheddar biscuits to serve with seafood.

Single Serving Biscuit
from Tropical Traditions

1 egg
1 tablespoon coconut flour
1 tablespoon blanched almond flour
1 tablespoon coconut oil (olive oil or melted butter)
Pinch salt
1/4 teaspoon baking powder

Mix all ingredients in a magic bullet (or by hand). Spray a bowl with cooking spray, pour in the batter and microwave for 90 seconds. Remove from microwave, slice into to halves and toast each half in a toaster oven.

OR Place batter on baking sheet covered in parchment paper and bake for 10 minutes.

Shepherd’s Pie (Paleo)

A couple of weeks ago we went to an Irish restaurant and Patrick couldn’t decide between the shepherd’s pie and another entree. He decided on the other saying, “I’m sure you can make a shepherd’s pie that’s even more delicious.” I told him that of course I could!

I’ve never made shepherd’s pie before. So I made up this recipe and it came out so good he came up with an empty plate and told me it was one of his favorite meals I’ve ever cooked and it now must go into regular rotation. I’d say that’s a pretty good review!

Shepherd’s Pie

4 medium potatoes (or sweet potatoes)
~ 1 cup chicken stock
1 Tbsp butter
salt and pepper to taste
2 Tbsp coconut oil
3 medium carrots, diced
1 cup fresh or frozen green beans, diced
1 medium onion, diced
1 clove garlic, minced
2 lbs ground beef (grass fed preferred)
1-2 cups beef broth
1 Tbsp potato starch (or thickener or choice)

Preheat oven to 375.

Peel and dice the potatoes and place in pot. Cover with cold water and add a large pinch of salt. Bring to a boil and cook until fork tender. Drain potatoes and add butter and chicken stock and mash until desired consistency (I like fluffy but with texture, not whipped). Season to taste with salt and pepper.

Heat the coconut oil in a large pan and saute carrots, green beans, onion, and garlic (season your veggies) until onions are translucent and vegetables are tender but not cooked through. Add the beef (season with salt and pepper) and cook breaking up the meat with a wooden spoon until no longer pink. Remove beef and veggies with a slotted spoon and add to a 2 qt casserole dish.

Drain some fat leaving a 2-3 Tbs. Add potato starch (or thickener) and whisk briskly to break up. Add beef broth, season with salt and pepper and stir constantly until you get a gravy. Pour the gravy over the meat and veggie mixture. Spread the mashed potatoes over the top of the meat and veggies and bake in the oven for 20 minutes (painting an egg wash over the potatoes will allow them to brown nicely. It will look prettier but it’s not necessary.)

Eat and enjoy!

Banana Protein Pudding (Primal)

This made a great breakfast but would also be perfect for a snack or dessert. Super easy, too!

Banana Protein Pudding

1 very ripe banana
1/4 cup canned coconut milk
1 serving vanilla protein powder (I use Primal Fuel)

Using a fork mash the banana with the coconut milk until combined. Add the protein powder and stir until completely combined. That’s it! Enjoy!

Personal Blog

Hi All!
I hope you enjoy the recipes! If you want to read about my random musings you can find me at
April 2012
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