AIP Sticky Sweet Potato Mug Cake (Paleo)


Ugh this mug cake is a game changer. I don’t think any diet/lifestyle could take me away from my occasional sweet. They just make me happy, and I think they can belong on your health continuum. For some people, that may mean just at Christmas or Thanksgiving. For others, that may mean a once weekly batch of coconut milk ice cream sweetened with just a tablespoon of raw honey. The Paleo Approach recommends enjoying them seldomly,but in an otherwise high nutrient diet, I find I can have a sugar-free or low-sugar treat 2-3 times a week without reprecussions – one portion that is. It usually is just 1 Medjool date with a tsp of coconut oil and cinnamon, or a small bowl of raisins and coconut flakes. Portion control is so boring.


My mom’s in town for 4 days – she is the BEST. I’ve been missing her so much lately and cannot wait to be closer to Florida this winter. Next spring I’ll be spending 3 months there for work too, which coincides perfectly with my sister’s wedding! Signing myself up to get bossed around. So selfless.


I bought the Instant Pot on Amazon, and I used it for the first time tonight. I made gelatin-rich bone broth in 40 minutes flat, and it is the best tasting, richest broth to date. I jumpted up & down when I finally was able to open the lid! I am a little terrified of it though – anything with warning stickers all over it freaks me out. But this broth is worth a burned hand or two. Just a casual second degree burn, nothing too serious.


Enjoy this mug cake… it makes me happy and I think it will do the same for you too! Or angry at me because you’re going to want to mug cake every dang day until you cannot mug cake anymore.


AIP Sticky Sweet Potato Mug Cake

Makes 1 mug cake | Ready in 6 minutes

1/3 cup mashed sweet potato

1 T gelatin

1 T room temperature water

2 T hot or boiling water*

1 tsp blackstrap molasses

2 T coconut flour

1 T arrowroot flour

½ tsp cinnamon

¼ tsp ginger

1/8 tsp baking soda

Pinch sea salt

½ T melted coconut oil

For serving: ½ tsp molasses, 1 tsp shredded coconut

*I steam my sweet potato prior to mashing it then reserve 2 T of the hot water. It adds extra sweetness!

  1. In a large coffee mug, stir the gelatin and room temperature water together. Add the hot/boiling water and whisk until smooth. Stir in sweet potato and molasses until incorporated.
  2. In a small bowl, whisk together all dry ingredients. Add to the wet ingredients in the mug and stir to combine. Now stir in the melted coconut oil.
  3. Microwave on high for 4 minutes until the cake is cooked through but still moist. You may want to cook it for 3 minutes, then in 20 second increments to prevent overcooking since all microwaves are different. Serve drizzled with molasses and sprinkled with coconut!

AIP Garlic Butter (Paleo, Vegan)


I didn’t know I missed garlic butter until I tasted AIP garlic butter. My mother (aka Mommy and Moo-Moo… yes Moo-Moo) used to stir fresh crushed garlic into tubs of butter when I was growing up, and we would slather it all over toast with a giant salad as the main course. There’s a reason I have a vegetable fetish – we ate salads almost every single night for dinner. Fist bump, Moo-Moo, you did it right!


So you can make this recipe into the solid form as seen above with a simple modification of adding 1 T coconut oil, OR you can leave that out and just have a whipped butter spread. Presentation-wise, the butter stick is more endearing for dinner parties and such, but either way it’s going to end up into melted goodness as seen on that euphoric roasted Japanese yam below. Ah, this stuff is SO good. I tossed my steamed veggies in it tonight, served it as a spread on cold chicken meatballs the other day, and have eaten more than 1 and less than 6 spoonfuls of the stuff just for fun.


I head to NYC on Friday for my twin sister’s bachelorette party. I’m the “matron” of honor, so I’ve been planning the whole thing. I’ll update everyone when I get back, but I hope to share some of my eats on Instagram over the weekend! This old matron needs her rest now – I think my eyelids droop a quarter inch every time I type the word “matron” .


AIP Garlic Butter

Ready in 5 minutes (+ 1 hour fridge time for stick version)

½ cup palm shortening

2 T red palm oil

1 ½ tsp pressed garlic (about 3-4 large cloves)

¼ tsp fine sea salt

1 T melted coconut oil (optional: for butter stick version)

  1. In a medium-sized bowl, stir together the palm shortening, red palm oil, garlic, and sea salt until well combined and smooth. Alternately, you can whip it together for the ultimate light and fluffy texture using a hand mixer.
  2. For whipped butter, simply store in a covered glass container for up to 2 weeks.
  3. For stick butter, stir in the melted coconut oil. Pour mixture into a log shape on a square of parchment or wax paper. Roll into a rectangular shape, using your fingers to square off the ends and shape the butter as desired. Let harden in refrigerator for 1 hour. Store in a covered glass container for up to 2 weeks.

Fit Fat Bombs (Paleo, AIP, Vegan, No Sugar Added)


paleo vegan fat bomb


Three-ingredient Paleo fat bombs to help fuel your workouts!


I had a kick-ass workout after I ate two of these Fat Bombs the other day. There’s a societal rule that you can only say kick-ass in 2014 if you were born in the 80’s right? I need pre-workout snacks if I do weight-training in the afternoon (which is the only time I ever do it), but I can’t eat something heavy because then I’m never hungry for dinner, so then I don’t eat after my training, and then I don’t see any strength gains in the gym. The circle of life for a girl whose muscle wastes faster than your grandma’s grandma.


They say you should eat fat for performance before you engage in strenuous exercise. Afterwards, keep the fat low and the carbs and protein up. Apparently. Who knows, but I know I personally REQUIRE carbs after I work out or I am a hungry beast the next day. I will eat all the sweet potatoes in Chicago.



These fat bombs actually contain some carbohydrate from raisins and coconut flour, so they’re easier to digest & are chewy too!



My workout was what I call a “100-90-80 Countdown”. Choose a different plyometric or weight exercise to do 100 times (or 100 seconds), then another one for 90 times or 90 seconds, etc. Repeat circuit twice.

100 jumping jacks

90 high knees

80 jump ropes

70 mountain climbers

60 skaters

50 plank jumps

40 squats jumps

30 triceps dips

20 burpees

10 pushups

1 mile sprint interval on treadmill (7 mph rest to 9 mph sprint in 1 min intervals)

Then I pushed a big heavy object across the gym 6 times and did my “10-Minute Abs Circuit” where I do an exercise for 1 minute and go immediately into a next. Intense I know. I only do this once a week.

1 min each of

X Sit Ups


Mountain Climbers

Side Plank – left

Side Plank – right

V-ups (bent knee)

Russian Twists (15 lb weight in hand)

Full sit-ups

Forearm Plank

Leg Raises


Fit Fat Bombs

Makes 8 cups | Ready in 20 minutes

½ cup coconut oil, softened

¼ cup coconut flour

½ cup raisins

  1. Mix all ingredients together in a bowl until smooth. Pour into silicone cups or muffin tin. Freeze until hardened, about 20 minutes. Store in refrigerator for several days.

No-Bake Blueberry Pie Energy Bites (Paleo, AIP, Vegan)




I enjoyed these before my muscle party last night… They fueled me for 35 handstand pushups, PR chest press, 500 m row sprints, forearm stand practice, and 40 lb kettlebell swings (100 in good form!)


We are doing a 30-mile ride to Hyde Park along Lake Michigan today, and I really wish my fiance hadn’t eaten all the energy bites. Growl. He should know better than to mess with my kcals. Juli from PaleOMG calls herself a “food hoarder” on her blog’s bio. I know EXACTLY what she means. If you have dozens of food intolerance or allergies like I do, food becomes a precious resource. Traveling with me is just a real joy. TSA is like “why the fart do you have ten 4 oz containers of coconut oil, a baked sweet potato, and bags of mini carrots hiding under your panties?”


That reminds me of this hilarious South Park episode making fun of how intrusive the TSA is, except in the episode TSA stands for “Toilet Safety Administration”. Our favorite quote is a TSA worker casually asking people, “Let me check inside yo’ a******hole.”  and then she uses a flashlight to do a cavity search while the customer just mosies on about his day. So vulgar, but that’s exactly why I like that show. I’m totally going to be one of those dirty old people that makes jokes about Viagra and pickles. I don’t have a quip just yet about those two objects, but I will spend the next 50 years thinking about one.


No-Bake Blueberry Pie Energy Bites [AIP-Friendly]

Makes 4-5 | 15 minutes cook | 2 hours fridge/freezer

1 ¼ c blueberries, fresh or frozen

1 T honey (optional)

1 tsp lemon juice

½ tsp cinnamon

½ cup coconut butter, room temperature

1 T coconut oil

½ cup finely shredded, unsweetened coconut flakes

Sea salt

  1. Bring berries, coconut sugar (if using) and lemon juice to a simmer over medium-low heat in a saucepan for 10 minutes, stirring every couple minutes, so the sugar does not burn. Stir in cinnamon and 1/8 tsp sea salt. Set aside in a bowl. Rinse out your saucepan.
  2. Melt coconut butter in the saucepan over low heat. Stir in coconut oil, coconut shreds, and pinch sea salt.
  3. Pour coconut butter mixture into silicone muffin molds. Freeze for 20 minutes until solid.
  4. Pour blueberries evenly on top of the coconut base. Refrigerate for 2 hours or overnight (the flavors will develop delightfully). Top with extra cinnamon, whipped coconut cream, or lemon zest.