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Peanut Butter Bars (All APOE types)

Gluten & grain free, dairy free, no added sugar & a dose of protein!


  • 1/4 cup (28g) almond flour
  • 1/4 cup (28g) coconut flour
  • 1/3 cup (48g) PB2 powder
  • 1/3 cup granulated erythritol
  • 1 serving (25g) protein powder: We prefer Vanilla Bone broth OR vanilla grass fed whey
  • 1 tsp aluminum free baking powder
  • 1/4 tsp sea salt
  • 2 whole free range organic eggs
  • 1/2 cup (110g) canned pumpkin puree (could sub applesauce or even banana)
  • 50g (about 3 Tbsp) all natural peanut butter
  • 1/2 cup almond/cashew milk


Mix all dry ingredients in a large bowl. Add wet ingredients & mix again well. I prefer to use a hand mixer.

Line a 8×8 pyrex with parchment paper (so much easier cleanup!) Transfer with a spatula evenly into dish.

Bake at 350F for 30 minutes. Wait until it’s completely cooled to cut into pieces.

No Bake SuperFood Protein Bars (Bear, Deer, Tiger without sugar metabolic issues)
*gluten, grain & dairy free, Paleo, low sugar*

These are perfect for these warmer months when you don’t want to turn on the oven. A great bar option for the whole family. Throw in your lunch cooler or beach bag for a quick & healthy on the go snack.

Makes 10 bars or 20 squares


  • 1/2 cup (56g) ground flaxseed
  • 1/2 cup almond flour
  • 1/2 cup coconut flour
  • 2 TB erythritol granulated sweetener (can omit)
  • 1/4 tsp Cinnamon and/or ginger (optional)
  • 4 servings protein powder (110-120g) I prefer vanilla Bone broth with @terraorigin or Gains in Bulk @gainsinbulk grass fed whey
  • 1/4 cup (28g) pumpkin seeds (sub other seeds or chopped nuts)
  • 2 TB (15g) hemp hearts (or sub other seeds)
  • 1/2 cup (120g) almond butter (or other nut butter)
  • 1 TB (20g) pure raw honey
  • 2 TB water


In a large bowl, combine all the dry ingredients and whisk well. Add the nut butter & honey, then stir well. Add the water, 1 TB at a time, continuing to mix well with a wooden spoon.

Once mixed, use your hands to fully combine & knead into a ball. It should be cookie dough consistency; don’t add more water until you’ve formed into a ball and it all sticks together. You don’t want it to get too wet/sticky.

Line a Pyrex dish (I used a 8×8 square) with parchment paper (makes cutting & clean up so easy). Transfer ball dough into pyrex. Use your hands or spatula and spread out evenly. Cover and keep in the fridge or even freezer for at least 30 minutes.

Use a chef’s knife to cut into servings. Tip: cut straight down (not a back&forth motion) to keep the bar structure.
Keep in the fridge until ready to eat! (They will keep for a few hours room temperature but store in the fridge)

Nutrition Info for entire batch:
2350 cals
180g protein
140g Fat
120g carbs (60g fiber 46g sugar)

6 Ingredient No-Bake Brownie Bites

A super easy recipe from Allison that takes less than 5 min to prep and family approved. Healthy and delicious!

Low carb, no sugar, paleo (grain, gluten & dairy free) Good for all APOE types

1/4 cup (28g) coconut flour
2 TB (28g) erythritol sweetener
2 TB (10g) dark unsweetened cocoa powder
1 scoop (25g) chocolate protein powder (I use Bone Broth but grass fed whey would work if you tolerate dairy)
6 TB (48g) Creamy almond butter (or sub other nut butter)
1/4 cup water
Optional: cacao nibs or mini dark chocolate chips

Mix dry ingredients in a small bowl. Add nut butter & water. Use a spoon to mix well; it will form into a soft dough. Add cacao nibs & mix again.
Use a spoon to scoop out dough; Form into small balls. Keep in fridge or freezer!
Makes 10 bites (15g weight each)

Nutrition per bite:
51 cals/4P/3F/3C (2fiber)

Flourless oatmeal PB Cookies

* 1 cup natural creamy peanut butter (just peanuts + salt)
* 2/3 cup or less Surkin Gold sugar alternative (I used less than 1/2 c) or granulated Erythritol sweetener

* 1 teaspoon vanilla extract
* 2 large eggs
* 3/4 cup gluten free rolled oats
* 1/2 teaspoon baking soda
* 2/3 cup Lily’s DARK chocolate chips, dairy free if desired
* Flakey sea salt for sprinkling on top

1. Preheat oven to 350 degrees F. Line a baking sheet with parchment paper.
2. In small bowl mix together the oats and baking soda; set aside.
3. In a large bowl mix together peanut butter, sugar alternative, eggs and vanilla until smooth. Mix in dry ingredients with a wooden spoon, then gently fold in chocolate chips.
4. Roll cookies into 2-inch dough balls and place 2 inches apart on the prepared baking sheet. BARELY flatten the top of the cookie with your hand. The dough should be pretty sticky so if you find this method annoying, simply use a cookie scoop to drop the cookie dough onto the prepared baking sheet. The cookies may not be as round in shape and perhaps a bit thicker, but that’s okay, they will still be delicious!
5. Bake cookies for 9-12 minutes and remove when edges barely begin to turn a golden brown. The cookies may look a little underdone, but they will continue to cook once you remove them from the oven. Cool for 5 minutes on the cookie sheet then transfer to a wire rack to cool completely. Sprinkle each cookie with flakey sea salt. Repeat with remaining cookie dough. Makes 24 cookies.

Crustless Pumpkin Pies

*Grain/gluten free, dairy free, low carb, paleo*

RECIPE: (Makes 8-10 ramekins, 8×8 or even 9×14 dish; use what you’d like)

1 can (15oz) pure pumpkin
1 teaspoon pumpkin pie spice
1/3 cup granulated erythritol sugar substitute, monk fruit sweetener (Swerve or Lankanto brand  are good)
1/4 teaspoon sea salt
2 eggs (free range organic) beaten
1 tsp pure vanilla extract
1 cup unsweetened nut milk


Preheat oven to 400F.
In a large mixing bowl, add pumpkin, pumpkin pie spice, erythritol & sea salt and mix together.
In a small bowl add eggs & vanilla & whisk well. Add eggs to pumpkin mixture.
Slowly stir in milk until fully incorporated.
Pour pumpkin mixture into individual oven-safe ramekins or a well sprayed Pyrex baking dish.
Place ramekins on baking sheet or Pyrex directly in oven.
Bake approx 40 minutes, or until center of each ramekin is cooked. The “pie” will be set & pulled slightly away from sides.

Fudgey Flourless Brownies (Bear, Deer, Tiger)


  • 2 scoops (60 grams) protein powder; vanilla or chocolate dairy free Bone Broth or collagen powder
  • 1/3 cup (30g) Special Dark unsweetened cocoa powder
  • 1/4 cup (24g) powdered PB2 OR 1/8 (2 TB) coconut flour
  • 1/3 cup granulated Erythritol sweetener (I use Swerve brand)
  • 1 tsp baking powder
  • 1 whole egg (organic and cage free)
  • 1/4 cup (60g) plain pumpkin puree (or can use unsweetened applesauce or mashed banana; pumpkin works best)
  • 1/2 cup unsweetened almond/cashew milk
  • 1 tsp pure vanilla extract (optional)


Combine all dry ingredients in a large bowl. Add wet ingredients and mix well. It should be a fairly thick batter!

Pour into small Pyrex (I used a 8×6 square dish) using a Spatula as it will be thick. Bake at 350F for approx. 30 minutes. It will look slightly underbaked, but a toothpick should come out fairly clean from the center.

Let them completely cool before cutting (and use a wet knife as they are a bit sticky!)
Also, make sure to use parchment paper for easy clean up.

Makes 12 brownies (approx 2×2 in)

Ginger Molasses Cookies

100g (scant 1 cup) almond flour
1/4 cup Swerve brown sugar substitute
1/4 cup granulated eryhtritol
Optional: 25g (1 scoop) vanilla bone broth protein powder
1 tsp baking soda
2 tsp ginger
1 tsp cinnamon
1/4 tsp cloves
1 TB organic blackstrap molasses
2 TB unsweetened applesauce
1 egg, room temp
1/8 cup (1/4 stick) grass fed butter, softened


Beat the butter, egg & Swerve with a hand mixer in a large bowl until blended. All molasses & applesauce; blend again. In a medium bowl, combine all dry ingredients. Add the dry into the wet slowly while mixing. Chill dough for at least 20 min.

Line a baking sheet with parchment paper & pre heat oven to 350F.

When ready, use a spoon to scoop small balls of dough to sheet. Dough will be pretty soft (not able to roll) & they will spread.

Bake 350F for approx. 12 minutes. They will harden up a bit once they are cooled. Makes 14 cookies!

1 cookie: 72 cals/3.5P/2.3C (.75 fiber 1.5 sugar) 5.5F

Inside Out Peanut Butter Cup

  • ¾ cup natural peanut butter
  • 2 tablespoons raw honey
  • 2/3 cup almond flour/meal
  • 6 tablespoons chocolate chips


  • Mix everything together and roll into 1 inch balls
  • Store in airtight container in fridge

No bake Oatmeal Cranberry Cookies  (Bears and Deer without sugar problems)

1/3 cup raw honey or maple syrup

2 tsp vanilla

1/3 cup almond butter or other nut butter

1 and ¼ cup gluten free whole oats

2 tablespoons flax meal

1 tsp cinnamon

½ cup dried unsweetened cranberries

¼ cup chopped walnuts

Directions: Mix all the ingredients (dry first, then adding wet) in a bowl, scoop mixture into tablespoon size mounds and freeze for 30 minutes.

Store in freezer or refrigerator.

Grain Free Energy Bites (Bear, Deer; Tiger in moderation)


  • 20g (3 TB) coconut flour
  • 50g (about 2 scoops) bone broth protein powder (could also use collagen or grass fed whey) vanilla or chocolate
  • 80g (Approx 1/3 cup) all natural almond butter (or other nut/seed butter)
  • 10g (1/2 TB) RAW honey
  • 1-2 TB water
  • Optional:
  • 1/4 tsp organic Stevia extract or stevia liquid drops
  • 2 tsp cacao nibs
  • 1 TBSP Raisins or Cranberries
  • Vanilla extract
  • Cinnamon or other spices

Directions: Combine all ingredients but water in a bowl. Add water 1TB at a time until a cookie dough consistency. Form/roll into balls (I made mine 15g weight). Makes 12 bites.

Nutrition info (with cacao nibs)
1 bite: 67 cals, 5.5g protein, 3g carbs (1g sugar, 1.25g fiber) 4g fat

Power Oat Balls  (Bear and Deer without sugar problems)

Makes 24 bites

1 Cup GF Organic Oats

½ Cup all natural Nut butter

½ Cup ground Flaxseed

½ cup dark chocolate chips

3 TBSP pure raw honey or maple syrup

1 teaspoon Vanilla extract

Directions: Mix all dry ingredients in large bowl. Add wet ingredients and combine well. Stir in chocolate chips. Use a scoop or small spoon to form into tablespoon size balls. Store in fridge or freezer to set.