🔥 Primal Eating Made Simple
Welcome to real food! This authentic paleo recipe brings you back to the basics of human nutrition—whole, unprocessed ingredients that our ancestors would recognize. If you’re following a paleo lifestyle, managing inflammation, avoiding grains and dairy, or simply seeking cleaner eating habits, this recipe is your perfect companion. No processed junk, no refined sugars, no grains—just pure, nourishing food that fuels your body the way nature intended!
🌿 Why This Paleo Recipe Works
Guess. What.
My COOKBOOK, Baked With Love, is available in just 5 DAYS!!! WHAT?! It’s an entirely vegan dessert book that’s filled with allergy friendly treats that are gluten free, grain free, and even some nut free options as well!
So today, we’re making the vegan pecan pie bars from the book (that can also be made gluten free or Paleo if needed!), and I’m SO excited to share them with you!
If you’d like to order the book, you can actually PREORDER the book today (which ensures that it’s delivered on time!) and still get the free ebook I’m giving away to all who preorder the book as a thank you (and also to get you excited to bake away the holidays!)
PREORDER Baked With Love (available worldwide November 17, 2020): https://thebananadiaries.com/cookbook/
If you’ve preordered, please email me your receipt at bwlpreorder@gmail.com!
ENJOY!
YIELD: 8 to 16 bars
PREP TIME: 15 minutes, plus 2 hours to chill
COOK TIME: 40 minutes
CASSAVA FLOUR CRUST:
¾ cup coconut oil, softened
1½ cups cassava flour (or all purpose or gluten free 1:1 baking flour)
¼ cup maple syrup
4 to 6 tablespoons water, chilled
PECAN PIE FILLING:
¾ cup unsweetened coconut cream
½ cup maple syrup
¼ cup coconut sugar
¼ cup arrowroot powder
1 teaspoon pure vanilla extract
2 cups raw pecan halves
To make the crust:
1. Line an 8-inch square baking pan with parchment paper.
2. In a large bowl, use a fork to cut the coconut oil into the flour until it’s crumbly.
3. Add the maple syrup and water, starting with 4 tablespoons of water and adding more if needed, and continue to mix until you have thick dough.
4. Evenly press the dough into the prepared baking pan and place the pan in the refrigerator to chill for 20 minutes.
5. While the crust is chilling, preheat the oven to 350°F.
6. When the oven is ready, place the crust in the oven to blind bake for 10 minutes. It will be slightly soft but not gooey and should be just lightly golden in color.
7. Remove the crust from the oven and set it aside while you prepare the filling. Keep the oven at 350°F.
To make the filling:
8. In a large bowl, whisk together the coconut cream, maple syrup, coconut sugar, arrowroot powder, and vanilla extract. Add the pecans and lightly toss to evenly coat the pecans.
9. Pour the filling over the par-baked crust, place the pan back in the oven, and bake for 20 minutes, or until the middle is entirely set.
10. Remove the pan from the oven and let cool for 20 to 30 minutes, then place the pan in the refrigerator until the bars are fully chilled, 1 to 2 hours.
11. Once chilled, slice into 8, 9, or 16 bars. Store in an airtight container in the refrigerator for up to a week.
Subscribe for more videos: https://www.youtube.com/channel/UCPWer69XvGjd3Di__2oFDtg?sub_confirmation=1
Get my FREE Vegan Pantry Staples Guide: https://thebananadiaries.com/subscribe/
Let’s be friends 🙂
Instagram: https://instagram.com/the_bananadiaries
Facebook: https://facebook.com/thebananadiaries
Blog: https://thebananadiaries.com
Pinterest: https://pinterest.com/thebananadiaries
Hi! My name’s Britt, and I make healthy recipes and inspirational life hacks videos to help you live your best life! I mainly run a healthy baking blog where you’ll find lots of healthy vegan and gluten free (with Paleo!) baking treats and desserts, but food is just a small part of an overall healthy lifestyle. So on here, I also share other tips and tricks, such as mindfulness tips, meditation, and law of attraction to help you live your best life!
In this comprehensive guide, The Banana Diaries demonstrates authentic paleo cooking techniques that deliver:
- 🥩 Clean Protein Sources: Grass-fed meat, wild-caught fish, or pasture-raised poultry
- 🥬 Abundant Vegetables: Colorful, nutrient-dense plants that pack maximum nutrition
- 🥥 Healthy Natural Fats: Coconut oil, avocado, nuts—fats that humans thrived on for millennia
- 🚫 Zero Processed Ingredients: No grains, no dairy, no legumes, no refined sugars
- 💪 Anti-Inflammatory Benefits: Foods that reduce inflammation and support optimal health
🔬 Paleo Nutrition Facts
| Nutrient | Per Serving | Paleo Benefits |
|---|---|---|
| Calories | 350-500 kcal | Sustained energy |
| Protein | 30-45 g | Muscle maintenance |
| Net Carbs | 15-25 g | Stable blood sugar |
| Dietary Fiber | 7-12 g | Gut health support |
| Healthy Fats | 20-35 g | Hormone balance |
| Omega-3 Fatty Acids | High | Anti-inflammatory |
| Micronutrients | Excellent | Vitamin & mineral rich |
*Nutritional analysis based on whole, unprocessed paleo ingredients. This recipe naturally excludes grains, dairy, legumes, refined sugars, and processed oils.
🏹 Essential Paleo Principles
- 🥩 Quality Protein Matters: Choose grass-fed beef, pasture-raised chicken, wild-caught fish, or wild game whenever possible. The quality of your protein directly impacts nutritional value and inflammatory markers. Conventional meat is acceptable if grass-fed isn’t available, but avoid processed meats with added sugars or preservatives.
- 🥑 Embrace Healthy Fats: Don’t fear fat! Use coconut oil for cooking, drizzle olive oil on vegetables, add avocado slices, and snack on nuts and seeds. Healthy fats are essential for hormone production, brain function, and nutrient absorption. They also keep you satisfied between meals.
- 🌈 Eat the Rainbow: Incorporate vegetables and fruits of all colors to maximize phytonutrient diversity. Dark leafy greens, orange sweet potatoes, red bell peppers, purple cabbage—each color provides unique beneficial compounds. Aim for 6-9 servings of vegetables daily.
- 🚫 Read Labels Carefully: Even “paleo-friendly” packaged foods can contain hidden non-paleo ingredients. Watch for added sugars (including “natural” ones like agave), seed oils, preservatives, and additives. When in doubt, stick to single-ingredient whole foods.
- 🥜 Navigate Nuts Wisely: While nuts are paleo-approved, they’re calorie-dense and can trigger inflammation if overconsumed. Stick to a small handful (about 1 ounce) as a serving. Soak and roast nuts to improve digestibility and reduce antinutrients.
- 🍠 Strategic Carb Timing: Adjust your starchy vegetable intake (sweet potatoes, squash, plantains) based on activity level. Active individuals need more carbs, while those focused on weight loss may benefit from lower carb paleo eating.
🔪 Paleo Cooking Mastery
- 🍳 Master Fat Sources: Keep coconut oil, ghee (if tolerated), avocado oil, and extra virgin olive oil stocked. Each has different smoke points—use coconut or avocado oil for high-heat cooking, olive oil for low-heat or finishing.
- 🧂 Season Like a Pro: Build your paleo spice cabinet with sea salt, black pepper, garlic powder, onion powder, paprika, cumin, turmeric, cinnamon, and dried herbs. These add tremendous flavor without non-paleo ingredients.
- 🥘 One-Pan Wonders: Paleo meals often work beautifully as sheet pan dinners. Protein + vegetables + healthy fat + seasonings = easy cleanup and maximum flavor development.
- 🌿 Fresh Herbs Transform: Cilantro, parsley, basil, rosemary, and thyme elevate simple paleo meals to restaurant quality. Add fresh herbs at the end of cooking for maximum impact.
- 🍋 Acid Brightens: A squeeze of lemon or lime juice, or a splash of apple cider vinegar brightens flavors and aids digestion. This simple trick makes paleo food pop.
- 🥥 Coconut Products Versatility: Coconut milk, coconut cream, coconut flour, and coconut aminos are paleo staples that add richness and functionality to countless recipes.
🤔 Paleo Diet Questions
🥛 Why no dairy on paleo?
The paleo approach excludes dairy because it wasn’t part of human diets until agriculture began about 10,000 years ago. Many people have difficulty digesting lactose or reacting to dairy proteins like casein. However, some paleo practitioners include grass-fed butter or ghee since they’re primarily fat with minimal lactose or protein. Listen to your body and adjust accordingly.
🌾 What about “paleo” baked goods?
While paleo baking using almond flour, coconut flour, and natural sweeteners is technically allowed, it’s best enjoyed occasionally rather than daily. These foods are still calorie-dense and can trigger the same blood sugar responses as regular treats. Focus primarily on whole foods rather than trying to recreate modern comfort foods in paleo versions.
💪 Can I build muscle on paleo?
Absolutely! Paleo provides abundant high-quality protein and nutrients needed for muscle growth. Athletes often add more starchy vegetables like sweet potatoes and adjust portion sizes to meet increased caloric needs. Many bodybuilders and CrossFit athletes thrive on paleo eating.
🍎 How much fruit on paleo?
While fruit is paleo-approved, modern fruits are much sweeter than wild varieties our ancestors ate. Enjoy 1-3 servings daily, focusing on berries (lower sugar) and balancing fruit intake with vegetables. If weight loss is your goal, moderate fruit consumption and choose vegetables as your primary plant foods.
📺 Recipe by: The Banana Diaries
🎬 Upload Date: 2020-11-12 14:23:42 | 🆔 Video ID: pfHlmxc7Vns
