🔥 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
“Banoffee” comes from banana + toffee. Two of the yummy layers that make up this delicious layered dessert.
Our version starts with an almond flour paleo shortbread base (with a low-carb/keto option), topped with a thick toffee/caramel layer (also with low-carb/keto option), banana slices, unsweetened coconut whip cream, and shaved chocolate.
====================
INGREDIENTS
Crust
-1 1/2 cups almond flour
-1/2 teaspoon ground cinnamon
-1/4c sweetener (we used allulose, but you could also use coconut sugar or regular sugar here)
-6 tablespoons coconut oil, melted
Caramel Layer -1 1/4c dulce de leche/caramel/etc – you can buy it or follow steps below to make some
-1 can full fat coconut, doesn’t need to be chilled ahead
-1 cup sweetener of choice (this works great with coconut sugar, and also with allulose)
-2 tbsp water
-4 tsp vanilla
-1/4 tsp salt
Topping
-2 ripe bananas, sliced
-2 cans full fat coconut milk from, chilled overnight
-Chocolate bar of choice for shaving on top (if you don’t have a peeler or a microplane you can also melt your chocolate & drizzle it)
INSTRUCTIONS
Start by making your caramel so it has time to cool:
Caramel
-Add your sweetener of choice to a medium/large pot, add the water, then cook over low heat until the sugar has dissolved.
-Add the can of coconut milk, stir, and bring to a boil over medium heat (watch this part closely so it doesn’t boil over). Cook for 15-20minutes. The longer you cook it here, the thicker your resulting caramel sauce will be. If you’re using allulose watch it carefully after 12-15 minute mark, as it likes to caramelize and will burn if you cook it too long. It’s much harder to overcook the coconut sugar version.
-Remove from heat and add vanilla and salt.
-Let cool until thickened
Crust
-Combine almond flour, sweetener and cinnamon, then add coconut oil, and mix until combined.
-Press into parchment lined 8×8 baking pan and bake at 350F for 10-12 minutes, until golden brown.
-Remove from oven and let cool.
Whipped Cream
-Open the chilled cans of coconut milk ad scoop the solid portion from the can leaving the liquid in the can (you can save it for smoothies or curries if you like)
-Whip the coconut cream until smooth and fluffy
-We made ours unsweetened since the caramel and bananas add a lot of sweetness, but you could add 1-2tbsp of your sweetener of choice, or some maple syrup to sweeten it a little.
Assembly
-Spread your caramel on the cooled crust
-Top with banana slices.
-Spread whipped cream layer.
-Then top with shaved chocolate. To shave chocolate you can use a microplane, or for bigger curl-like flakes you can use a potato peeler. If you have neither tool, feel free to melt some chocolate and simply drizzle it overtop.
-You CAN totally eat this right away, but it will be messy. It will cut/serve much nicer if you let it chill and set up for 2-4 hours (cutting in the video was after 2 hours)
-Enjoy!!
-Store leftovers in an airtight container in the fridge for up to 3 days, though it is best the day you make it as the crust will soften the more days it sits.
Instagram https://www.instagram.com/mindfulbakehouse/
Facebook https://www.facebook.com/MarysMindfulBakeHouse
Bakery website https://www.mindfulbakehouse.com
My favourite 🇨🇦 products: https://www.amazon.ca/shop/mindfulbakehouse
Fav 🇺🇸 products: https://www.amazon.com/shop/mindfulbakehouse
=================================
ABOUT:
We’re pretty new to YouTube and still trying to find our place – so please be kind, and let us know what you’d like to see more of!!!
4+ years ago I left my career in corporate pharma to open a gluten-free dairy-free paleo bakery to help others with autoimmune conditions & food restrictions. Come with us behind the scenes at our bakery, for gf/df recipes, product unboxings, and some visits to other bakeries.
*These are affiliate links which means we make a small percentage from any sales*
#bananarecipe #banoffee #paleo #glutenfree #lowcarb #keto #sugarfree #sugarfreedessert #healthylifestyle #healthyrecipes #healthydessert #eggfree #eggless #dairyfree #nodairy #nowheat #noflour #caramel #nomilk #milkfree #banana
In this comprehensive guide, Mary’s Mindful Bakes 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: Mary’s Mindful Bakes
🎬 Upload Date: 2024-10-05 22:42:56 | 🆔 Video ID: Ca_W3Mdit7A
