Tag Archives: primal desserts

Happy Faschnaut Day!

21 Feb

In my home growing up, the Tuesday before the beginning of Lent was known as Faschnaut Day (commonly called Fat Tuesday) and we would celebrate with delectable faschnauts (aka donuts!). I have vivid memories of my sweet mom bringing in our then counter-top deep fryer to my elementary school, and making donuts for my class. Fast forward twenty some years and twenty some faschnauts later, I still like to keep the tradition but found a better way to do it. Enter primal friendly baked “donuts” made from a variety of different nut flours. I will be the first to admit (and my husband said that I must not leave this part out!) they are a far cry from the donuts sold on bakery shelves, but they are a fun way to to treat your family without sending them into a fury of spiked insulin.

The day itself is an old Pennsylvania Dutch tradition originally created to purge your pantry of sugar and lard so that you could fast from those items during Lent. You have to admit it’s not such a bad idea! The first step in primal living is to purge your pantry of processed and packaged foods, flour, sugar, candy, chips, etc, etc and re-stock with primal staples. What a better time to start than today?

So, in the true spirit of Faschnaut day, I spent the morning baking a variety of primal friendly faschnauts for my family and myself, but tomorrow will be another day. I’m going to take the opportunity this season to pack away my baking honey and dark chocolate chips, and take a hiatus from any added sugar that might be creeping its way into my life. It should be a refreshing and rewarding way to spend the next few weeks! Now, I challenge you to think of a step you can take toward primal living….in your diet, in your fitness, or in your life! But, first enjoy your Faschnaut day!

Coconut flour cinnamon vanilla with honey-cinnamon glaze
1/2 cup coconut flour, sifted
1/4 tsp sea salt
1/4 tsp baking soda
1 Tbsp ground cinnamon
6 eggs
2 Tbsp raw honey
1-1/2 Tbsp pure vanilla extract
1/2 cup melted coconut oil
extra raw honey and cinnamon for glaze

Chocolate hazelnut with toasted coconut or honey glazed
1 cup hazelnut flour/meal (almond flour would also work, but I just bought some hazelnut flour and was eager to try it!)
1/4 cup unsweetened cocoa powder
1/2 tsp sea salt
1/2 tsp baking soda
2 eggs
1 Tbsp pure vanilla extract
1-2 Tbsp raw honey
1/4 cup melted coconut oil
extra raw honey for glaze and 1/2 cup unsweetened coconut for topping

For both recipes:  Preheat oven to 350, combine all ingredients minus those for glaze and toppings until smooth, grease a donut pan (or muffin pan, or any other circular type pan you might have) liberally with coconut oil, fill until near the top, bake for 8-10 minutes or until a toothpick inserted comes out clean. Do not over bake or they will lose their moistness! Makes about 6-8 donuts depending on your pan.

Topping ideas:
-Melt honey and cinnamon together, and brush on like a glaze
-Toast some unsweetened coconut, melt honey and brush on donuts, top with toasted coconut
-Melt honey and brush on donuts, top with mini dark chocolate chips
– Brush on pure maple syrup as a glaze
-Melt honey and brush on donuts, top with sprinkles–decidedly not primal, but fun for resistant kiddos
-Mix in some dark chocolate chips to the batter before baking

My recipes were adapted from Comfy Belly. Pictured to the left are her chocolate honey-dipped donuts that I made for a friend’s birthday last month. I opted for a honey glaze topped with mini dark chocolate chips and unsweetened coconut. They were a hit, even for my non-primal friend!


Who is sick of eggs for breakfast part 2- Maple “grits” pudding

7 Feb

In keeping with our many uses of cauliflower theme, I couldn’t help but try a “sweet” breakfast casserole that could also double as a dessert. Apparently bread pudding is a pretty popular thing. I never heard of it until dining (pre-primal) in a restaurant we liked back in Monterey called the Crown and Anchor. The waitress insisted the only dessert, in her eyes, was their famous bread pudding. While this is not technically paleo or primal with the pure maple syrup as the sweetener, in the 80/20 grand scheme of life a grain-free, cauliflower based dessert is a pretty good way to treat yourself. I taste tested this on my neighbor, a maintenance worker who was fixing my heater on my cooking adventure day (I had three dishes going at once, he probably thought I was nuts!), my husband, and a cadet. They all seemed to give it a thumbs up, so I hope you will enjoy it too!

“Pudding” Base
1 Tbsp butter
1 1/2 cups cauliflower “grits” (about half a large head of cauliflower, or one small)
1 small 6oz can full fat coconut milk
1/4 tsp salt
1 tsp cinnamon (or more, depending on preference)
3 eggs
1/4 cup pure maple syrup (you could substitute honey here if you prefer)

“Crumb” topping
1/2 cup almond flour
1/2 stick butter, softened
1 Tbsp raw honey
1/2 tsp cinnamon
pinch of salt
1/2 cup pecans (or nut of your choice), coarsely chopped

Preheat oven to 350 and lightly butter a 8×8 pan, pie dish, or 2qt baking dish.

For Pudding: Pulse cleaned and chopped cauliflower in food processor until it resembles grits, melt butter in saucepan, add cauliflower grits, coconut milk, salt, and cinnamon, and stir occasionally for a few minutes on medium heat. Remove from heat and add whisked eggs and maple syrup. Pour into prepared pan.

For topping: Stir together almond flour and cinnamon, work in softened butter until mixture resembles crumbs, add honey and pecans and stir to combine. Sprinkle on top of pudding mixture in pan.

Bake for 35-40 minutes until pudding base is firm. Slice and serve with a drizzle of heavy cream. Yum!



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