Tag: paleo

No Sugar Added Paleo Banana Bread


There is no shortage of banana bread recipes out there. There are recipes to fit every dietary restriction you can imagine: These include banana breads made without eggs, without milk, some without any grains, and the list goes on. But of course, they all have bananas! We developed a banana bread recipe you’ll certainly want to add to your repertoire. It is, in fact a paleo recipe since it does not contain flour or white sugar. But it is also a gluten-free recipe loaded with fiber, protein and healthy fats. Although the recipe includes just one banana, you can use two bananas and simply increase the coconut flour to 4 tablespoons for a larger loaf.

This banana bread is, however, more of a bread than a cake. Usually banana loaves tend to include quite a bit of sweetener, either sugar or honey, or at times sweeteners like stevia. This version only contains the sweetness of the banana and the natural sugars present in cashew butter. Due to the addition of cinnamon, the natural sugars are enhanced giving the overall creation a sweeter flavor. Since it also uses a low amount of coconut flour, but larger protein- rich ingredients such as eggs, flaxseeds, and cashew butter; this recipe makes a powerful option for a breakfast or post-work out snack. This bread is dense and filling, as well.

For a sweeter treat, cut a slice about ¼ inch thick, place it in your toaster, and spread it with your favorite jam or honey! Of course, these additions stray a bit from the paleo diet, one that   excludes sugar and honey.

So probably you are wondering just how much protein does this No Sugar Added Paleo Banana Bread contain?

We used a nutrition calculator to analyze this recipe. The results aren’t 100% accurate, but they give a good idea about the amount of protein in each batch. The full recipe adds up to 23 grams of protein and makes a small loaf made in a 6×3 inch pan. Each serving size of maybe ¼ of the loaf, contains 5.75 grams of protein! Not too bad for banana bread!

There is another ingredient you can add to this recipe as well. We tried adding ½ cup of applesauce, and the banana bread was a bit sweeter but also heavier and took longer to bake. When trying to swap the eggs for flax-eggs for a vegan approach, the recipe failed. It took over one hour to bake and was mushy inside. But the best part of recipe creation is experimenting with ingredients until you get the perfect combination! Feel free to adapt this recipe and change up the ingredients to fit your needs, and then let us know what you’ve swapped and how it all turned out.

No Sugar Added Paleo Banana Bread

1 ripe banana

2 eggs

3 tablespoons of coconut flour

1 tablespoon of flaxseeds

¼ teaspoon of baking powder

½ teaspoon of cinnamon

1 tablespoon of Once Again Creamy Cashew Butter

In medium bowl, mash the banana and combine fruit with 2 eggs. Once well mixed, add the cashew butter and stir. Next, add coconut flour, flaxseeds, cinnamon and baking powder. Mix well using large spoon or hand mixer on low setting. Pour into small pan (6x3inches) and bake in a  preheated oven of 350 degrees Fahrenheit for 40 minutes, or until done. Store bread in the refrigerator for up to 4 days.

Pumpkin Cake Bites

Magnesium is considered a major mineral, and surprisingly one we are eating less of these days. Dietary intake of this mineral has declined among those eating a Western type of diet, and a supplement may be necessary for some people. Over half of the amount of magnesium in our body is found inside our bones, and the rest in soft tissue such as muscles. New research is amounting to evidence of magnesium’s role in much more than just building bones. Its role in maintaining a healthy blood pressure, decreasing and reducing Type 2 Diabetes  as well as preventing migraine headaches has brought much needed attention to magnesium. Fortunately, magnesium can be found across a spectrum of many foods, including oats, wheat flour, black beans, acorn squash, almonds and almond butter! These are just a few examples of good sources of this vital mineral.

Since all our Once Again Nut Butter products contain  magnesium, we believe  it is another great reason to enjoy our nut butters in more recipes!

First, it is interesting and hopefully useful to you, for us to look at the new research  linking magnesium and diabetes.  A meta-analysis published by Diabetes Care looked at over 500,000 participants and showed a reduction in risk for diabetes type 2 of 14% with every 100mg increase in daily dietary magnesium intake. Then in 2015, another researcher looked at over 100 individuals with prediabetes , manifesting  low blood levels of magnesium. The research was published in the Journal of Diabetes and Metabolism with the conclusion that an oral supplementation of at least 382mg of magnesium daily improved glycemic status in people with prediabetes. More studies will continue to look at how we can prevent and reverse Type 2 Diabetes  with the help of nutrients including magnesium. But in the meantime, it is a good idea for us all to look at our own intake. Evaluate the possible need to adjust it to meet the dietary allowance, which is recommended for ages 19-30 of 310 mg/day for women and 400mg/day for men; and ages 31-50 of 320 mg/day for women and 420 mg/day for men.

It is not necessary to rely on supplements to meet the recommendation. They can easily be met by natural magnesium found in foods. A tablespoon of almond butter has about 45 mg of magnesium, one cup of brown rice has 84mg and 1 cup of black beans contain 91mg for example.

Although pumpkin season may have ended, you can find pumpkin puree year-round in the grocery store. Therefore, the recipe below is a fantastic option to start working on bumping up your magnesium intake right away by combining some good sources from  almond butter, pumpkin, and even maple syrup. For a paleo diet option, make this recipe  with maple syrup and almond butter only. For a vegan option, use flax eggs which actually worked out very well in this recipe. Stay with the maple syrup, but you can use peanut butter or any one of your favorite Once Again nut butters. Since  this recipe  uses honey or maple as a sweetener and no sugar at all or flours, it  is also diabetic friendly, and gluten free. The serving size is helpful aiding in portion control for those watching their weight and total caloric intake each day.

Pumpkin Cake Bites from Once Again Nut Butter

Paleo Pumpkin Cake Bites

1 cup of pumpkin puree

¼ cup of maple syrup (or honey if preferred)

¼ cup of Once Again Creamy Almond Butter (or peanut butter)

¾ tsp of baking soda

1 tablespoon of almond milk

2 eggs (or flax eggs)

½ cup of coconut flour

2 teaspoons of pumpkin pie spice

¼ cup of dark chocolate chips

In medium sized bowl, mix pumpkin puree, maple syrup, and almond butter. Once well mixed, add in two  lightly beaten eggs. In separate bowl, mix coconut flour with pumpkin pie spice and baking soda. Then add  the dry mixture to the pumpkin mixture. Once well combined, fold in the chocolate chips and place in 8×8 baking dish lined with parchment paper. Place  it in an  oven preheated to 350 degrees Fahrenheit for 20-25 minutes. Once edges are golden, and center is done, remove from oven, and let it cool. Cut into small squares and serve as cake bites. Optionally, melt ¼ cup of chocolate chips and use as topping for the cake bites. Store in an airtight container for up to five  days.

No-Grain Pumpkin Blondie

We value our social media connection with our fans very much! It is where we have the privilege to get to know you and learn a little bit about your likes and dislikes. Recently, we noticed a trend of several people tagging pictures and using the hashtag “paleo diet.” Many of our recipes already fit into the paleo diet standards, but we wanted to build one  that especially follows the paleo way of living.

That required us to look more deeply the paleo diet. Let us clarify that we don’t believe this diet to be a good option for all people but understand some have chosen it and garnered  great results. We encourage each one of you to do your own research and determine if it is something that fits your health goals. In addition, it is always a good idea to discuss this diet with your doctors who know your medical history and may have individualized recommendations for you.

The paleo diet, nicknamed the caveman diet, attempts to mimic our ancient ancestor’s way of eating. The diet avoids foods that come from modern agriculture, such as wheat, dairy, legumes and rely instead on meals full of meat, nuts and vegetables. The concept became popular when Dr. Loren Cordain published a book, The Paleo Diet in 2001. The idea is to eliminate foods that may contain possible irritants to our gastrointestinal tract. There isn’t scientific research (that we know of at this point) that credits this diet for any health advantages over a balanced way of eating. However, as we stated before, we know it may work for some people. And as  long as they are monitored by their doctors regularly, and there are no adverse  effects, then going paleo  is a personal choice. Either way, we love to contribute with delicious recipes that will fit into paleo  plans!

The paleo diet excludes legumes, and since peanut is technically a legume, peanut butter is not included in their list of foods allowed. However, we have encountered some people who follow modified paleo diets that do include peanut butter. The other products we offer, including cashew, almond, tahini and sunflower seed butter are all paleo- friendly products.

Regardless of your food restrictions or dietary plans, this recipe is fantastic and worth a try! It is rich in protein, fiber and low in refined sugar. They make perfect treats for  before or after workout  fuel, and works really well as a weekend, treat too!

Paleo Pumpkin Blondie by Once Again Nut Butter

No-Grain Pumpkin Blondies – Paleo Friendly!

¼ cup of Once Again Organic Cashew Butter
½ cup of Once Again American Classic Creamy Peanut Butter (for paleo – just use 1 whole cup of Cashew Butter and exclude the Peanut Butter. Or use Almond butter instead!)
¼ cup of maple syrup
¾ cup of pumpkin puree
2 tablespoons of pecan flour
1 teaspoon of vanilla extract
1 teaspoon of pumpkin spice
1 teaspoon of cinnamon
1 teaspoon of baking soda

Preheat oven to 350 degrees Fahrenheit and spray an 8×8 inches baking pan with non-stick spray. In medium bowl, mix in cashew butter, peanut butter, pumpkin puree, vanilla extract and maple syrup. In separate bowl mix pecan flour pumpkin spice, cinnamon and baking soda. Mix in dry mixture and combine just until all ingredients form a homogenous dough. Place in baking pan and bake for 30 minutes, or until edges are golden. Insert toothpick in center to test for readiness  to remove blondies from oven. Let cool and slice to serve. Store in airtight container for up to five days.