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Low Carb Banana Bread/Muffins

(Grain/gluten/dairy free) All APOE Types

  • 1/2 cup coconut flour
  • 1/8 cup ground golden flaxseed
  • 1 scoop protein powder (Vanilla bone broth or collagen or grass fed whey)
  • 1/2 cup Swerve (erythritol) sweetener
  • 1 & 1/2 tsp baking powder
  • 1 tsp vanilla extract
  • 1 tsp cinnamon (optional)
  • 3 whole eggs (free range/organic)
  • 150g mashed banana (about 2 small bananas)
  • 1/4 to 1/2 cup unsweetened almond milk


In a large bowl, combine all wet ingredients and blend with a hand mixer. Add remaining dry ingredients and mix well.

Transfer to a well-sprayed baking loaf pan or lined in parchement paper. Bake at 350F for 30-35 minutes. It will look slightly not done, but the sides should be lightly browned and a toothpick should come out clean from the center.

These can also be baked into muffins or mini muffins! Just adjust the time; they will be done in 20-25 minutes.

Makes 8 large slices. 1 slice (Approx 55grams): 95 calories/3g fat/9g carbs (3g sugar and 3g fiber) 8g protein

Healthy Zucchini Nut Bread (All APOE Types)

  • 1/2 cup oat flour
  • 1/4 cup coconut flour
  • 3 scoops (90g) vanilla protein powder (bone broth or grass fed whey)
  • 1/2 cup baking erythritol sweetener
  • 1 tsp baking powder
  • 1/2 tsp baking soda
  • 1 Tbsp cinnamon
  • 1 tsp nutmeg
  • 1 tsp vanilla extract
  • 1.5 cups grated zucchini (after excess water is squeezed out)
  • 2 free range organic whole eggs
  • 1 egg white
  • 1/3 cup unsweetened applesauce
  • 1/4 cup unsweetened nut milk/water
  • 1/8 cup raisins
  • 1/4 cup crushed walnuts


Pre-heat oven to 350F. Combine all dry ingredients in a large bowl.

Grate zucchini with a cheese grater and squeeze out as much liquid as possible. Add wet ingredients (except zucchini) & mix well. Add the zucchini, and gently stir in raisins and 1/8 cup of walnuts.

Line loaf pan with foil (sprayed with nonstick spray) or generously spray loaf pan. Pour into loaf pan and sprinkle remaining walnuts on top.

Bake at 350F for 30 to 35 minutes. A toothpick should come out clean from the center and the sides will be slightly browned. Let it cool before removing from pan.

Can also be made into muffins.

12 servings (approx 55g each)
Calories and Macros for 55 gram serving:
95 cals/8.5gCarbs (2g fiber-2.5g sugar) 8g Protein/3.5g Fat

“Fall Spice” Pumpkin or Apple Muffins


1/2 cup (50g) almond flour
1/4 cup (28g) coconut flour
1/4 cup (28g) ground flaxseed
60g (approx 2 scoops) vanilla bone broth protein
1/3 cup Swerve (granulated erythritol) powder
1.5 tsp aluminum free baking powder
1/2 tsp baking soda
1/4 tsp each: nutmeg, ginger, cloves
1/2 tsp cinnamon
1 tsp pure vanilla extract

2 eggs (free range & organic)
120g pumpkin puree or unsweetened applesauce
1/2 cup unsweetened almond milk

Optional: chopped nuts, cranberries, raisins etc.

Preheat oven to 350F.
In a large bowl, combine all dry ingredients & mix well. Add remaining wet ingredients; combine until well mixed.

Scoop out into a well-sprayed muffin or baking pan. Top with nuts/berries if desired.

Bake 25-30 minutes at 350F. The outside should pull away slightly from the pan & the center of each muffin should be set.

Makes 12 muffins

Microwave Flaxseed Muffin (makes 1 serving) Bear or Tiger

  • 1/4 cup ground flaxseed
  • 1 tsp baking powder
  • 2 tsp cinnamon
  • 1/4 tsp stevia extract or 1/2 dropper liquid stevia
  • 1 tsp coconut oil
  • 1 whole free range egg

Mix all ingredients in a microwave safe coffee mug or bowl. Microwave for 45 seconds. Let it cool then enjoy.

5-Ingredient Flax Bread

  • 1 cup organic ground flaxseed
  • 1/2 cup almond flour
  • 2 tsp baking powder + few dashes of pink Himalayan Sea Salt
  • 4 large free range/organic eggs
  • 1/3 to 1/2 cup water


  • Pre heat oven to 400F.
  • Mix all dry ingredients in large bowl. In a small bowl, add eggs & water & mix well.
  • Mix together all ingredients; it will be a pretty thick batter. Using a hand mixer is ideal; it will help the bread rise and fluff up a bit.
  • Transfer to a well sprayed or parchment paper lined dish: I use a loaf pan but you can use something different.
  • Bake at 400F for approx. 30 minutes. The sides will pull away slightly & a toothpick will pull clean from center.

Ways to Enjoy:

Topped with avocado
Toasted with cream cheese or grass-fed butter
Cut into thin slices, top with cheese and broil for “garlic bread”
Open faced sandwich
Smear with nut butter and/or fruit
Optional add-ins: Different herbs & spices like Italian seasoning, garlic, sesame seeds etc.

Paleo “Granola” (Bear & Tiger)

Base Ingredients:

  • 1 cups almond flour/meal
  • 1/4 cup pure raw honey/surkin gold syrup/maple syrup dissolved in ¼ cup hot water or more if needed (microwave if necessary to dissolve completely)
  • 2 tsp cinnamon
  • 2 tsp vanilla extract
  • 1 tsp sea salt

Add-in/Optional Ingredients:

  • 1 cup shredded unsweetened coconut
  • 1 cup chopped raw mixed nuts (almonds, walnuts, pecans)
  • 1/4 cup dried (unsweetened) cranberries or raisins
  • 1/4 cup sunflower or pumpkin seeds


  • Preheat oven to 275 degrees F.
  • Combine base ingredients in a large bowl; blend well.
  • Mix in your add-in ingredients.
  • Spread mixture onto a prepared baking sheet (sprayed with olive/coconut oil or on parchment paper).
  • Bake for 20-25 minutes, tossing after 10 minutes or so.
  • Remove from oven and allow to cool before serving. Enjoy with Greek or dairy free unsweetened yogurt, unsweetened almond milk or as is in 1/4 cup servings.

Paleo Granola #2 (Tiger & Deer)


  • Preheat oven to 300F. Line a large baking pan with parchment paper.
  • Mix coconut, nuts and seeds in a big bowl. Add cinnamon and nutmeg and stir to coat.
  • Dissolve the honey in hot water,  Add vanilla and combine well.
  • Pour honey mixture over nuts and seeds. Stir to coat. Pour out onto prepared baking sheet and spread out evenly.
  • Bake for 30 minutes, until golden brown. Let cool completely in pan (for larger chunks), then pour into a plastic container or bag for storage. Extra tasty served with berries and milk alternative of your choice!

Broccoli Banana Chocolate Chip Muffins (Deer & Bear)



  • Preheat oven to 350F. Grease a muffin pan (or line with silicone muffin cups).
  • Combine almond flour, coconut flour, baking soda and salt together in a small bowl.
  • Blend bananas, broccoli and egg together in a blender, food processor or with an immersion blender. Pour out into a large bowl.
  • Add honey, coconut oil, vanilla, lemon juice and flax meal to banana-broccoli mixture.
  • Add dry ingredients to wet ingredients and stir to combine
  • Scoop mixture into muffin pan and bake for 30 minutes. Enjoy!

Flax date muffins (Deer & Bear)

1 egg
1/3 cup molasses
1 cup almond milk
3/4 cup ground flaxseed meal
1/2 teaspoon salt
1 cup chopped dates
1 1/2 cups almond flour
1 teaspoon baking soda
Optional: 1/2 teaspoon cinnamon; 1 teaspoon grated orange; 1 teaspoon vanilla extract


  • In a small bowl, add and mix wet ingredients
  • In a larger bowl, add and mix dry ingredients
  • Combine wet and dry ingredients in the large bowl
  • Use a spatula or large spoon to transfer into muffin tins (sprayed well or in silicone liners)
  • Bake at 375 for approximately 25 minutes. They should be golden brown & the center cooked through.

Yam-banana Bread (Bear)

Makes 2 loaf pans OR 1 large 9×14 dish

2 large or 3 medium yams/sweet potatoes
4-5 medium bananas
8 whole eggs (free range organic)
3 TB (45g) coconut oil, melted
1- TB vanilla extract
4 teaspoons cinnamon
Pinch of nutmeg (optional)
1 ½ cup chopped walnuts
1 cup shredded unsweetened coconut
1 cup almond flour
1/4 cup pure maple syrup or raw honey
1/4 cup flax seed meal (optional)
1 teaspoon sea salt
Optional: add raisins, shredded carrot, and/or substitute frozen pineapple bits (thawed); you can also substitute canned pumpkin for the yams and add pumpkin pie spices.


  • Steam or bake yams until soft (can be done ahead of time; Bake for approx. 30 minutes at 400F)
  • Preheat oven to 350° F
  • Use non-stick cooking spray or line with parchment paper to a 9 x 14 baking dish/2 loaf pans
  • Mash yams and bananas by hand in large bowl or blend in food processor
  • Add melted coconut oil and stir to mix
  • In a small separate bowl, beat eggs
  • Add vanilla, cinnamon, nutmeg and sea salt to egg mixture
  • Add egg mixture to yam/banana mixture & mix
  • Add almond flour and flax seed meal; stir to mix
  • Add walnuts and coconut and any other optional ingredients; stir to mix
  • Pour mixture into pans or baking dish
  • Bake for 45 minutes or until fork comes out clean from center

Banana Walnut Chocolate Chip Bread (Bear and Deer)

3 medium mashed bananas

1/3 c melted grass fed butter, ghee or coconut oil

1 teaspoon baking soda

Pinch of salt

½ c granulated sugar substitute: Surkin gold or erythritol

1 large egg beaten

1 teaspoon vanilla extract

1.5 cups gluten free all purpose flour (Bob’s Red Mill brand)

½ c chopped walnuts

¼ cup Lily”s dark chocolate mini chips

Directions: Combine dry ingredients in a large bowl. In a small bowl, add all wet ingredients & mix well. Add wet into dry ingredients; mix well.  Line muffin tin with silicone liners or spray well with non-stick spray.

Bake at 350F for approximately 25-30 minutes.

Almond Cake (Tiger and Bear)

¾ cup butter, coconut oil or ghee

½ c surkin gold or Swerve (erythritol) sugar alternative

4 eggs (free range organic)

½ c unsweetened almond milk

1 tsp vanilla

1.5 cup almond flour

½ c coconut flour

¼ teaspoon salt

2 tsp baking powder

1 cup blueberries (optional)


  • Cream butter and sugar with a hand mixer or stand mixer.
  • Add eggs 1 at a time, add milk and vanilla, and combine well. Then add in flour mixture.  Stir in blueberries if using.
  • Grease bottom of pan or use parchment paper to line pan.
  • Bake at 350 in a 9×13 pan for 30 minutes.

Paleo Chocolate Chip Cookies (Bear)

Makes 48 cookies

3 ¼ cup almond meal

1 teaspoon salt

1 teaspoon baking soda

2 eggs, room temperature

1 teaspoon gluten-free vanilla extract

½ cup honey (or pure maple syrup)

¼ cup melted butter, coconut oil or ghee

¼ cup unsweetened applesauce

1 ½ cups cacao nibs (pure semi-sweet, dark chocolate chips, Lily’s brand or vegan chocolate chips work too)


  • Preheat your oven to 375 degrees. Grab a cookie sheet and some parchment paper or aluminum foil (easier clean up & results in better baking)
  • Combine the almond flour with salt & baking soda in  a large bowl.
  • In a smaller bowl, combine eggs, vanilla extract, butter, applesauce  and honey/pure maple syrup. Mix well until all combined.
  • Add the wet ingredients into the large bowl with the dry ingredients. Combine well. Add & stir in the chocolate chips. Note: (The dough might be pretty wet; Feel free to chill the dough in the fridge for at least 15 minutes to firm up & be easier to scoop).
  • Spoon them onto your parchment with a mini cookie scoop or small spoon.
  • Bake them for about 8-10 minutes (the tops will start to get golden brown). If they go longer than that the bottoms burn because of the sugar in the honey.
  • Let them cool on the parchment paper for a few minutes and then put them in something sealed to go into the fridge. Store them in fridge or even freezer.

Chocolate Chip Cookies #2 (Bear)

Smaller recipe: Makes approximately 16-18 cookies


  • 1 cup almond meal
  • ⅛ teaspoon salt
  • ⅛ teaspoon baking soda
  • 3 tablespoons melted coconut oil (*update: make sure to measure oil after melting so that you’re not inadvertently using too much. This can cause cookies to flatten)
  • 2 tablespoons raw pure honey or maple syrup
  • 1 teaspoon vanilla extract
  • 1 tablespoon almond milk
  • ¼ cup dark chocolate pieces/chips (or other alternatives listed in the first recipe)


  • Preheat oven to 350 degrees. Line a baking sheet with parchment paper or a silicone mat.
  • Combine dry ingredients in a medium bowl.
  • Whisk together wet ingredients in a small bowl.
  • Add wet to dry and mix together.
  • Use a spoon or mini cookie scoop to scoop out dough onto the sheet, with equal space in between cookies. Press dough down slightly.
  • Bake for 10-11 minutes until the edges & bottoms start to turn brown.
  • Remove from oven and let cool 2-3 minutes before transferring to a wire rack or wooden cutting board. They will be soft when removed from oven but firm up in a couple of minutes.