I make this one all the time because it gives me that gentle boost without the crash. The frozen bananas + coffee combo wakes me up, the coconut kefir keeps my gut happy, and the hemp seeds with peanut butter bring in those good-for-you fats your heart will love. It’s simple, nourishing, and actually makes me feel human on the mornings that feel… like a lot.
Ingredients:
- 1 cup Frozen Banana
- 1/4 cup Coffee (brewed)
- 1/2 cup Plain Coconut Kefir
- 2 tbsps All Natural Peanut Butter
- 1 tsp Raw Honey
- 2 tbsps Unsweetened Shredded Coconut (divided)
- 2 tbsps Hemp Seeds
- 1/8 tsp Sea Salt
- 6 Ice Cubes
- 1/2 cup Raspberries
Instructions:
- Add the banana, coffee, kefir, peanut butter, honey, half of the shredded coconut, hemp seeds, salt, and ice cubes to a blender. Blend until smooth.
- Divide evenly into bowls and top with the remaining shredded coconut and raspberries. Enjoy!
2 servings
AIP Cinnamon Buns for Hormone Balance & Gut Health
Grain-Free | Dairy-Free | Gluten-Free | Autoimmune Protocol Friendly
If you're on a healing journey-whether it's managing hormone imbalances, supporting your gut, or following the autoimmune protocol (AIP)-you already know how challenging it can feel to find comforting recipes that don’t wreck your system. That’s where these AIP-friendly cinnamon buns come in.
Made with sweet potato, cassava flour, and coconut oil, they’re a cozy, anti-inflammatory treat that supports blood sugar stability and hormone production without the grains, dairy, eggs, or refined sugar that can throw your system out of balance. These are not just "healthy cinnamon rolls"-they’re hormone-supportive, gut-friendly, and full of flavor. Think warm, cinnamon-spiced bliss that actually nourishes your body.
So whether you're easing into an AIP lifestyle, looking for hormone-friendly holiday treats, or just craving something sweet that won’t send your nervous system into a spiral… these cinnamon buns are here to bring the joy and the support!
AIP-Friendly Cinnamon Buns
Hormone-Supportive & Pantry-Friendly
Gluten-free • Dairy-free • Grain-free • Egg-free • Refined sugar-free
Gluten-free • Dairy-free • Grain-free • Egg-free • Refined sugar-free
These cozy cinnamon buns are made from real-food ingredients that actually support your hormones. No weird specialty flours needed - just sweet potato, cassava, and coconut flour.
🍠Ingredients
- 2 cups mashed sweet potato (or 1½ cups if very moist)
- â…” to ¾ cup cassava flour
- 2-3 Tbsp coconut flour
- 2 Tbsp coconut sugar (or maple sugar)
- 2 tsp cinnamon
- ½ tsp baking soda + pinch of sea salt
- ¼ cup melted coconut oil (or palm shortening)
- ½ tsp apple cider vinegar
Filling:
- 2 Tbsp coconut sugar
- 2 tsp cinnamon
- 2 Tbsp melted coconut oil
đź“ť Instructions
- Preheat oven to 325°F (165°C). Line a small baking dish with parchment paper.
- In a large bowl, combine cassava flour, coconut flour, baking soda, and salt.
- Stir in the mashed sweet potato, melted coconut oil, and apple cider vinegar. Mix well until you form a soft dough.
- Press dough onto parchment paper into a rectangle (approx. 9” × 6”).
- In a small bowl, mix the filling ingredients and spread evenly over the dough.
- Roll the dough up from the long side into a log shape. Slice into 4–6 rolls.
- Place rolls in the baking dish.
- Bake for ~30 minutes until set and golden.
- Let cool slightly. Optional: drizzle with melted coconut butter for bonus cozy vibes.
đź’ˇ Why It Works for Hormone Support
- Cassava flour is AIP-approved and easy on digestion.
- Sweet potato provides fiber + slow carbs for blood sugar stability.
- Healthy fats (coconut oil) support hormone production + reduce inflammation.
- No grains, dairy, or refined sugar = less stress on your gut and immune system.
These Banana Protein Pancakes are a quick, healthy breakfast that actually keeps you full. Made with ripe bananas, eggs, and a boost of protein, they’re naturally sweet, fluffy, and kid-approved. No refined sugar, no complicated ingredients-just a few pantry staples mixed up in minutes. Perfect for busy mornings when you want something that feels like a treat but fuels you for the day.
Ingredients:
- 1 cup gluten-free flour
- 1 scoop protein powder
- 2 ripe bananas, mashed
- 2 eggs
- 1/2 cup unsweetened almond or coconut milk (adjust for batter consistency)
- 1 tsp baking powder
- 1/2 tsp cinnamon
- 1/2 tsp vanilla extract
- Pinch of sea salt (I used a bit more than a pitch and was happy I did!)
- Coconut oil or ghee for cooking
Instructions:
- Mash bananas and whisk with eggs, milk, and vanilla.
- In a separate bowl, mix flour, protein powder, baking powder, cinnamon, and salt.
- Combine wet + dry ingredients. Let rest for 5 minutes to thicken slightly.
- Cook on a greased skillet over medium heat, ~2-3 min per side. (I even burned them the first time I made this, and they still tasted great!)
This Crunchy Tahini & Miso Chickpea Slaw is the perfect mix of flavor and nourishment! Packed with plant-based protein from chickpeas and tahini, it’s both satisfying and energizing. The high fiber content supports digestion and keeps you feeling full, while the nutrient-dense ingredients deliver a boost of vitamins and minerals. A delicious, wholesome dish that proves healthy eating can be both crunchy and crave-worthy!
Ingredients:
- 2 tbsps Tahini
- 2 tsps Miso Paste
- 1/2 Lemon (medium, juiced)
- 1 1/2 tsps Raw Honey
- Sea Salt & Black Pepper (to taste)
- 3 cups Coleslaw Mix
- 1 cup Chickpeas (cooked)
- 1/4 cup Parsley
Instructions:
- In a bowl, whisk together the tahini, miso paste, lemon juice, honey, salt, and pepper until smooth. Add a splash of water if the mixture seems too thick.
- Add the coleslaw mix, chickpeas, and parsley to the bowl and toss to combine.
- Taste and adjust the seasoning as needed. Divide evenly between plates and enjoy!
3 servings
Seriously. When it gets colder it's like my body says, 'hey, we need some chocolate thanks'. So here I am delivering that! You can absolutely make some edits with this one if you don't have cashew butter or just want to use something different. (watch that peanut butter, thank you mold🤢)
Ingredients
- 1 cup Cashew Butter (runny)
- 3/4 cup Maple Syrup
- 1/4 cup Coconut Oil (melted)
- 1 tsp Vanilla Extract
- 1 cup Dark Chocolate Chips
Instructions
- Line a loaf pan with parchment paper.
- In a bowl, mix together the cashew butter, maple syrup, coconut oil, and vanilla until smooth. Pour the mixture into the prepared loaf pan.
- Melt the chocolate chips in a double boiler or in 30-second intervals in the microwave.
- Pour the melted chocolate over the cashew mixture, smoothing it out with a spatula. Transfer to the freezer for approximately two hours until set, or leave it overnight.
- Slice the fudge into equal-sized pieces and enjoy!
14 servings
