Paleoista: Gain Energy, Get Lean, and Feel Fabulous With the Diet You Were Born to Eat by Nell Stephenson. Paleoista is not only a how-to book, it is also a glimpse into the life of a woman who gives advice on how to eat this way, and lives the life, day in and day out. The author's websites: NellStephenson.com Nutrition & Fitness and Paleoista.com. To be published May 1, 2012.
This way of eating has made me feel better in so many ways. I just had such a craving For the texture of cake or bread last night that I had a piece of cake and a sandwich wrap! I knew I had to find a way to satisfy that craving and considered eating a sandwich once a week. Now I can do it without too many carbs. Thanks for taking the time to make it come out right. No more carb BINGES for me.
*Do NOT use an almond butter that you need to stir, as I did not have luck with it setting properly, and sticking to the coconut cream. I used Maranatha No-stir natural almond butter and highly recommend it! **You really only need about 2oz chocolate to cover the bars, but having some extra makes it SO much easier to get them covered evenly and quickly. The nutrition information reflects 2oz, but definitely use 3 to make it easier on yourself.
Kim, thanks for your comment. I’ve baked this bread at both sea level and 8,000 feet and haven’t found any need for adjustments. The issue is likely the size pan that you baked the bread in. If you use the recommended size baking pan, the bread will be the proper height. If you use a pan that is bigger than the one I used, your bread will rise, but it won’t fill the pan to the right height. Here’s an example that might help –if you place 1/2 cup of water in a 1/2 measuring cup it will be 100% full to the top of the cup. If you put the same 1/2 cup of water in a 1 cup measuring cup it will only fill it 50% and will only be 1/2 full in height. That’s why a loaf pan that is too large doesn’t work for this recipe when it comes to the bread “rising” and the height of the loaf :-)
mix the wet ingredients beating til well mixed. combine and pur into a mug sprayed with pam or greased with coconut oil. bake in the microwave for 1-2 minutes til a toothpick comes out clean. This recipe is very similar to a one minute muffin but has salt, applesauce and coconut oil added for moistness. if you want it firmer, leave out the coconut oil since the apple sauce is meant to be a draw for you son. or cut back on the apple sauce. as created the recipe will be a moist muffin which can be sliced cross wise into rounds and topped with your choice of toppings. to make a sandwich you might have to make it firmer or cool it in the fridge to make the slices thinner. this recipe will also make about three 4 inch pancakes. if fried in coconut oil.
I have all the seeds but sesame seeds. I just have a small jar of those for using on top of things. Which of the other seeds could I use instead? Or, maybe chia seeds in a smaller amount? I also have a 3 seed mix with chia, flax and hemp. It really looks great! I haven’t had a lot of success with other keto, low carb breads. Want to give this a try.
I had to make some changes. I’m allergic to chicken eggs so I used duck eggs. I don’t use flaxseed; it’s an endocrine disruptor but I had hemp seed powder so I used that. I also have chia seed to grind so I will try that next time. Baking time was 10 minutes longer, maybe because of the duck eggs. Slices beautifully and is delicious! Thank you, Elana, for looking out for us Paleos!
The Paleo diet not only misunderstands how our own species, the organisms inside our bodies and the animals and plants we eat have evolved over the last 10,000 years, it also ignores much of the evidence about our ancestors' health during their—often brief—individual life spans (even if a minority of our Paleo ancestors made it into their 40s or beyond, many children likely died before age 15). In contrast to Grok, neither Paleo hunter–gatherers nor our more recent predecessors were sculpted Adonises immune to all disease. A recent study in The Lancet looked for signs of atherosclerosis—arteries clogged with cholesterol and fats—in more than one hundred ancient mummies from societies of farmers, foragers and hunter–gatherers around the world, including Egypt, Peru, the southwestern U.S and the Aleutian Islands. "A common assumption is that atherosclerosis is predominately lifestyle-related, and that if modern human beings could emulate preindustrial or even preagricultural lifestyles, that atherosclerosis, or least its clinical manifestations, would be avoided," the researchers wrote. But they found evidence of probable or definite atherosclerosis in 47 of 137 mummies from each of the different geographical regions. And even if heart disease, cancer, obesity and diabetes were not as common among our predecessors, they still faced numerous threats to their health that modern sanitation and medicine have rendered negligible for people in industrialized nations, such as infestations of parasites and certain lethal bacterial and viral infections.

We’re in a position to understand more of the benefits of the Paleo diet now that we have a basic understanding of which food sources are emphasized. One major benefit of the Paleo diet is an increased consumption of vitamins, minerals, antioxidants, and plant phytochemicals. Whole grains are not a good substitute for grass-produced or free-ranging meats, fruits, and veggies, as they contain no vitamin C, vitamin A, or vitamin B12. Many of the minerals and some of the B vitamins whole grains do contain are not absorbed efficiently by the body. The Paleo diet cuts out whole grains and replaces them with unprocessed, fresh foods.
I just made this and it tastes like brushing my teeth with baking soda! Thank goodness I tasted the batter before it went into the oven. I added an extra 1 1/2 tablespoons of honey, then 1 teaspoon of vanilla to try to cut the bakingsoda flavor. I didn’t know what else to do- I didn’t want a sweet loaf but it was too astringent to eat. I ended up with a neutral (not sweet) tasting loaf that still tasted soda-ish. Very metallic tasting.
I made this yesterday. I made 1.5 times the recipe for a larger loaf pan and used apple butter (no sugar, just reduced apple) instead of yogurt or coconut butter. I had the same issue with the center being uncooked. Lesson learned that it needs to stay in longer but the pieces we cut off from around the center were very good. I was very impressed with this recipe. Thank you!
Some Paleo dieters emphasize that they never believed in one true caveman lifestyle or diet and that—in the fashion of Sisson's Blueprint—they use our evolutionary past to form guidelines, not scripture. That strategy seems reasonably solid at first, but quickly disintegrates. Even though researchers know enough to make some generalizations about human diets in the Paleolithic with reasonable certainty, the details remain murky. Exactly what proportions of meat and vegetables did different hominid species eat in the Paleolithic? It's not clear. Just how far back were our ancestors eating grains and dairy? Perhaps far earlier than we initially thought. What we can say for certain is that in the Paleolithic, the human diet varied immensely by geography, season and opportunity. "We now know that humans have evolved not to subsist on a single, Paleolithic diet but to be flexible eaters, an insight that has important implications for the current debate over what people today should eat in order to be healthy," anthropologist William Leonard of Northwestern University wrote in Scientific American in 2002.
Hi Solange, if you use the recommended size baking pan, the bread will be the proper height. If you use a pan that is bigger than the one I used, your bread will rise, but it won’t fill the pan to the right height. Here’s an example that might help –if you place 1/2 cup of water in a 1/2 measuring cup it will be 100% full to the top of the cup. If you put the same 1/2 cup of water in a 1 cup measuring cup it will only fill it 50% and will only be 1/2 full in height. That’s why a loaf pan that is too large doesn’t work for this recipe when it comes to the height of the loaf :-)
Thank you for this recipe. This is so amazing – easy and delicious! I made it already three times today – the first time to see how it turns out, the other times because it was so good. My 10 years old son loved it and couldn’t stop eating it as a desert with a little maple syrup. He said that it tasted like Yorkshire pudding. In one of them I replaced the half spoon of butter with 1 tablespoon of unsweetened apple sauce – it became more moist and puffed up more than the others. I could still toast it in the toaster and was very good. 

A few days ago I was delighted to learn that Dr. Oz was going to again feature The Paleo Diet on his nationally syndicated television show along with one of my co-authors, Nell Stephenson, of The Paleo Diet Cookbook. I tuned into the Dr. Oz show and was happy about most of what I saw except for Chris Kresser, expounding upon the health virtues of a food group, beans and legumes, that definitely are not Paleo. Please read the following...

I love this bread!!! Because of this bread, I can eat a sandwich now and then and not be in pain from gluten and additives. I’ve also made it into French toast and it came out great. Dairy is a problem food for me, so I substitute the butter for coconut oil and use coconut cream in place of yogurt. I freeze this bread in half loaves so I always have some on hand. Delicious!!
Hmm thanks got the answer :). My fitness pal and other nutritional sites seem to give different values. Thanks for the recipe I have been preparing this bread even before I started following Keto. And when started following keto now, was craving for bread and suddenly I reminisced a bread which was very delicious and I prepared in jiffy. I came trailing back my foot steps and landed in your website again after many months.

For instance, the fat allowance of the diet may be problematic. “My biggest hang-up with the paleo diet is all of the saturated fats it promotes with all of the meats,” explains Holley, noting that you could look for a locally sourced meat, whose origin and method of raising you're aware of, as a healthier option. Saturated fat from meat has been linked with an increased risk of early death. (9)
The Paleo Diet Cookbook: More than 150 recipes for Paleo Breakfasts, Lunches, Dinners, Snacks, and Beverages by Loren Cordain. Also contains two weeks of meal plans and shopping and pantry tips. Helps you lose weight and boost your health and energy by focusing on lean protein and non-starchy vegetables and fruits. Note that this is a very low-fat book and is being marketed as such. Published December 7, 2010.
Lexi! I just made this recipe for the first time yesterday to eat alongside our burgers – and they were PERFECT. Great consistency, nice flavor and best of all – the rolls retained their shape and didn’t rip like most buns do while eating the burgers. My husband loved them! We plan on making these on the regular. Thanks so much for creating/sharing this!

I am BLOWN away by this bread! I added up the protein and net carbs … umm … WOW. A huge bonus is that both kids – one of whom is crazy picky – AND my husband both love it!!!! They devoured the first loaf within a few hours. This will obviously be a huge staple in our house. It’s really a God-send. Our son, who is the picky eater, is mostly picky about proteins. He won’t eat any meat except for chicken, no eggs or dairy. We’ve gone gluten/casein free to see if it helps with his autism and as much as I totally wanted to eliminate bread, I finally just had to accept that he HAD to eat a peanut butter and honey sandwich at lunch. My cracker/veggie/peanut butter dip thing just wasn’t working. Not only will he EAT this bread – he wouldn’t eat the other gluten-free breads I was making – it is actually giving him the ONE thing he needs most – PROTEIN. Seriously, thank you, thank you, thank you!!!!!!!!!!!!!
Oh me… oh my. Back then, I would have pulled out the food processor, opened up my bulk bag of almonds and blended for a good 5-15 minutes ’til I got just the perfect smooth consistency of creamy almond butter. Then, carefully transfer that mess-prone goop (scientific name for nut butter consistency) into a large Tupperware, spend like 15 good minutes wiping off flecks of almond butter goop that had flown all over the kitchen, then wash all the dishes (you know how long this takes when you have almond butter grease staunchly refusing to let go of its dish territory), then dry all the dishes (because: counter space, ‘nuff said), then make these bars.
The yeast in this low carb and keto bread ensures a wonderful texture and taste. Now, how much your bread will rise (and fall!) post-bake depends quite a bit on your altitude. But note that you still won’t get that gummy and wet texture here of most low carb breads. Plus, as mentioned, we’re baking at over 7,000 feet (Mexico City here!!), so if we can make this keto sandwich bread work so can you.
In our keto bread recipe, we use a combination of coconut and almond flours so neither is overpowering. We also use a touch of psyllium husk powder to help achieve the right texture. A little bit of beef gelatin acts as a binder and adds bread-like “chew” to the final result. Our recipe only contains egg whites, which add structure and act as a natural leavening agent, but without the eggy flavor that the yolks would add.

Hi Danielle, The bread will not rise without the baking powder, but you could try it if you don’t mind that. Some people make homemade baking powder with baking soda, cream of tartar, and arrowroot powder. But, arrowroot is still a very small amount of starch. Divided among the slices, it’s actually fewer carbs than some of the other ingredients (e.g. almond flour has a small amount of carbs also).
re almond flour & coconut oil, any health food store staff would be super helpful in pointing you to the right ones, especially when you tell them you’ll baking. he showed me unbleached almond flour and coconut flour (Bob’s Red Mill is all over NYC, at least, and you can get it online http://www.amazon.com/Bobs-Red-Mill-Organic-16-Ounce/dp/B000KENKZ8/ref=sr_1_4?s=grocery&ie=UTF8&qid=1383057846&sr=1-4&keywords=bob%27s+red+mill+coconut their products are consistently great, IMHO)

My results: A nice golden loaf which did require an additional 10 min of bake time! I was very careful as to “fold” in the wet ingredients to the dry. It was “pourable” into the pan. I did not chill the coconut cream ( as I bought “cream” not milk). Next loaf I will chill it first. My loaf did not rise as much as in the picture, but only slightly “shorter”. So a smaller pain ( 7.25x 3.5) might fix this.
Overall flavor: Spot on yummy!!!! The bread is light and moist, and holds up well to a nice slice. A tad on the “oily” side, but as stated I did not use blanched flour so that may be the contributing factor. Will update when I make another batch using either a fine milled version of the almond meal I have or am able to purchase the Honeyville Almond Flour. This reminds me a tad of Irish Soda Bread, in its density and tenderness!! Can’t wait for it to cool entirely so I can make a sandwich. Perhaps Goat Cheese with Heirloom Maters and Basil!!!!
I want to marry you because of this recipe (okay, maybe a tad dramatic). I only had tapioca starch so made it according to your instructions and subbed the flaxseed meal for chia because that was all I had but this bread turned out perfectly. I’m not exactly paleo and I’m generally a good cook, bad baker but this worked even for the inept baker like me. Thank you so much! Next time, I think I’ll try topping it with sunflower seeds just for an extra bite!
Hi Chocmak , thank you for your feedback. I am happy in the end you were able to find the arrowroot and your bread turned out good. The cost of the ingredients here in the US are not cheap either but I save money by buying online and in bulk. I have a link to the ingredients and brands just below the recipe. If for some reason you can’t purchase these from Amazon, you can probably purchase these ingredients directly from the company and have them shipped to you. You may be able to find arrowroot in asian sores as well.
I made the original version a while back and had the unfortunate “tunneling” effect that other people mentioned. The bread that did bake all the way through was delicious though so I tried again with the modified version. That took about 45 minutes total to bake but was cooked all the way through! And it’s just as delicious as the original! Had a couple slices tonight with some beef stew. Can’t wait to have some for breakfast tomorrow!

Hi Tessa, almond flour is actually very moist and doesn’t soak up much moisture. It can make baked goods oily and super moist sometimes. There are many brands that sell almond flour now, but not all work well or give you the same result when baking. The brands I found work best for baking are by Honeyville and Welbee’s. I also always use the blanched flour in my recipes. What brand did you use? I am happy you like my recipe. Please let me know how it goes when you try making it again and post a photo here so I can see.
When following the Paleo diet, you will cut the trans fats and the omega-6 polyunsaturated fats in your diet and increase the healthful monounsaturated and omega-3 fats that were the mainstays of our ancestors. Recent large population studies, known as meta analyses, show that saturated fats have little or no adverse effects upon cardiovascular disease risk.
re almond flour & coconut oil, any health food store staff would be super helpful in pointing you to the right ones, especially when you tell them you’ll baking. he showed me unbleached almond flour and coconut flour (Bob’s Red Mill is all over NYC, at least, and you can get it online http://www.amazon.com/Bobs-Red-Mill-Organic-16-Ounce/dp/B000KENKZ8/ref=sr_1_4?s=grocery&ie=UTF8&qid=1383057846&sr=1-4&keywords=bob%27s+red+mill+coconut their products are consistently great, IMHO)

Thank you so much for what you are doing! I’m making my second loaf now and my family enjoyed the first one immensely. I finally was able to enjoy a poached egg on toast again. Your recipes are so easy to follow, and even substitute with. For instance I just finished baking up a ton of your “thin mints”, and was low on Almond Flour, so I just threw in what I had, about a cup, and then added a half a cup of raw Pecans to the food processor and continued as directed on the recipe. It was perfect. So since I love to experiment, I’m making my second loaf with walnuts instead of pecans. It’s rising and looking beautiful. I can’t wait to try it.


To come back on the diet not being paleo….u can adjust a little…use coconut oil and the coconut cream and then it is paleo as she already wrote down. I follow the paleo diet via the dr terry wahls protocol because off my ms and not aloud butter neither so I made a couple of changes and btw! With the paleo u are aloud to eat for example Ghee butter,go and look it up!!! 

I too think it’s funny how many people basically ask permission to do substitutions, as if the recipe police will come down on them or something, or like you eluded to that maybe you can predict the exact outcome of every possible substitution. Victim of your own success!! : ) You are pretty good Elana so we won’t be surprised if you develop baking clairvoyance. Thank you for this recipe, after going Paleo this year I’ve really wanted to find some baking recipes I could feel good about eating. Excited to try this!!!
You don’t often equate coconuts as being savory, but there are a few things in play here that get this to work. The use of coconut flour replaces the typical wheat-based flour used in most store bought bread. The savory comes from a combination of flax meal, sea salt, and olive oil. Coconut flour provides the right texture and helps this taste like a bread, and is one of the more popular flours used in Paleo baking because it has more of a light and airy taste and feel to it. Since it is derived from coconuts no grains are harmed in the process.
I would like to try this Paleo recipe as it really does look like a healthy one! We appreciate all your hard work “tweaking” these recipes to get them just right! However, I would like to comment that some of your recipe “supporters” live in Canada and we can’t get some of the brand named items you mention at times. Perhaps for this reason some have asked re substitutions. As an example, I made your Chocolate Prune Bars the other day but wasn’t sure about the NuNaturals Stevia. I didn’t know whether it was a powder or a liquid, and since we don’t have that brand here I took a “leap in the dark” and used SweetLeaf Vanilla Creme since there was vanilla in the recipe anyway. I’m sure yours turned out better than mine but I’m going to try again. Also, wasn’t sure whether the chocolate chips were semi-sweet or unsweetened, but just used what I had, which was bittersweet. I guess that item is pretty well a personal choice. Just thought I would let you know that we do have some different brand names in Canada which can sometimes confuse the issue.

Hello! I was wondering if you had ever doubled or tripled the recipe in order to use a standard size loaf pan? I wasn’t paying attention to the size and made a regular recipe in a standard loaf pan and the results were, well, flat. Then I realized my goof. Hoping to avoid the purchase of another pan, but will definitely buy a new one if it means I can make this bread!

mix the wet ingredients beating til well mixed. combine and pur into a mug sprayed with pam or greased with coconut oil. bake in the microwave for 1-2 minutes til a toothpick comes out clean. This recipe is very similar to a one minute muffin but has salt, applesauce and coconut oil added for moistness. if you want it firmer, leave out the coconut oil since the apple sauce is meant to be a draw for you son. or cut back on the apple sauce. as created the recipe will be a moist muffin which can be sliced cross wise into rounds and topped with your choice of toppings. to make a sandwich you might have to make it firmer or cool it in the fridge to make the slices thinner. this recipe will also make about three 4 inch pancakes. if fried in coconut oil.
For most people the fact the Paleo diet delivers the best results is all they need. Improved blood lipids, weight loss, and reduced pain from autoimmunity is proof enough.  Many people however are not satisfied with blindly following any recommendations, be they nutrition or exercise related. Some folks like to know WHY they are doing something. Fortunately, the Paleo diet has stood not only the test of time, but also the rigors of scientific scrutiny.
Chris Masterjohn has Cholesterol: Your Life Depends on It!, another web site pointing out that the war on cholesterol and the push to put people on statins is misguided. The site argues it is actually polyunsaturated fats, not saturated fats or cholesterol, that contribute to heart disease, cancer, liver damage, and aging. He also has a popular blog.

Excluding foods. The exclusion of entire categories of commonly eaten foods like whole grains and dairy requires frequent label reading in the supermarket and in restaurants. It may also increase the risk of deficiencies such as calcium, vitamin D, and B vitamins, if these nutrients are not consistently eaten from the allowed foods or a vitamin supplement. For example, there are some nondairy calcium-rich foods that are absorbed well by the body such as collard and turnip greens or canned bone-in sardines and salmon, but you would have to eat five or more servings of these greens and fish bones daily to meet recommended calcium needs. (Note that some greens like spinach that are touted to be calcium-rich also contain oxalates and phytates that bind to calcium so very little is actually absorbed.) One small, short-term intervention study of healthy participants showed a 53% decrease from baseline in calcium intake after following a Paleo diet for three weeks. [8] Furthermore, the exclusion of whole grains can result in reduced consumption of beneficial nutrients such as fiber and thus may increase one’s risk for diabetes and heart disease.
Followed this diet, lost 15 pound, back to my high school weight. My weekly migraines stopped. My 20 year back pain from herniated disk, tennis elbow and old motorcycle accident knee injury all stopped hurting. All I have to do is eat a pizza or sandwich if I want the pain back. Also I generally feel better and have more energy. It is not easy because pizza and chips an salsa and deli sandwiches all taste great, but it is worth it and not that hard to make the food amazing it about choices. Oh and I have three kids. One had ADD, another migraines and two bad acne, on this diet all cleared up. To get political for just a minute. If you read this and watch movies like Corn King, and In Defense of Food you will find that corn is a major source of the heath issues in our country, yet the government subsidizes the growing of corn, leading to 30% of American's being Diabetic or Pre Diabetic causing healthcare costs to sky rocket and now they what to fix health care, how about stop paying farmers to grow poison and direct them toward growing Paleo friendly foods. Try this for 6 months hard core and notice your ailment fade. Like I said, if i want a headache, I just need to eat a pizza or drink a beer. Oh one other thing, don't for the masses of "gluten free" junk food like cookies etc. These are just made of corn instead of wheat and are not paleo. Sorry but all cookies are junk food. Eat real food, you will be amazed.
I don’t want to give negative criticism, but (uh oh here we go) active bacterial cultures such as ACV and yogurt (I make my own homemade both) will not survive baking, frying, microwaving nor any other heating or freezing. Both bacteria carriers function as a leavening agent, but in terms of health benefits, you can use any good tasting, naturally sourced vinegar, and the yogurt will raise the dough but after being baked neither does anything for your gut. I also should point out to the folks determined to cook with coconut oil, that a MTC oil like coconut becomes almost the same as any other vegetable oil once it hits smoking temp. So baking it you might as well have saved your money and used butter or an oil. For MtC benefits and bacterial cultures, keep everything out of the microwave, have the coconut oil as a topping and yogurt as a smoothie on the side.

Speaking from experience, you won’t be able to taste even the slightest coconut flavor in the bread, especially with just a small amount! Coconut flour has very unique properties compared to other flours (much more absorbent) and can’t be easily substituted. With how many tries it can take to get paleo baked goods to to have the right taste/texture, I recommend following Michelle’s recipe as written! 🙂
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