Perfect for a Bachelor Party!

Eat these in moderation!  Although they are gluten-free/dairy-free, they still contain sugar and should not be part of your regular Paleo/Primal diet.

I’m starting this post with Semi-Primal Husband’s testimonial: “This is my new #1.  You could give this to anyone and I bet they wouldn’t know that it’s Primal.” I have to agree – this is my new favourite dessert.  The juices from the pineapple make the cake really moist and sweet. It was hard for us not to eat the whole thing.

Ingredients (serves 4 big pieces or 6 avg size):
For Caramelizing Pineapple:
– 2 slices of pineapple (about 1 inch thick)
– 1 tsp coconut oil
– 1 tsp pure vanilla extract
For Cake:
– I used a rectangular small baking dish (see pic at bottom), which fit the 2 slices of pineapple perfectly.
– 2 Tbsp coconut oil
– 4 Tbsp coconut milk
– 1/2 Cup coconut flour
– 2 Tbsp raw honey
– 1 Tbsp pure vanilla extract
– 3 eggs
– 1 tsp aluminum free baking powder
– 1/2 tsp salt
– 2 whole mashed bananas (very ripe)


  1. Pre-heat oven to 350
  2. Start with caramelizing pineapple slices – In a non-stick skillet, heat 1 tsp of coconut oil.  Add the pineapple and let it fry for about 2 minutes – until it’s golden brown.  Pour the vanilla extract on top while frying.  Flip pineapple and fry the other side.  Remove and put pineapple at the bottom of your baking pan.
  3. In a bowl, mix together coconut flour, salt, baking powder, coconut milk, vanilla extract, bananas and eggs
  4. Melt the coconut oil and honey and then slowly add it to the mix.
  5. Mix together thoroughly and pour into baking pan overtop of pineapples
  6. Bake for about 45 minutes – check after 30 minutes because you might have a better oven.  You want to be able to stick a fork into the middle and have it come out dry.
  7. Remove from oven and let it cool for a few minutes
  8. Put a plate overtop of the baking pan and turn it upside down so that the baking pan is now upside down over the plate.
  9. Remove baking pan so that pineapple slices are the centerpiece of the cake.
  10. Try not to eat the whole thing.

Pineapple gets caramelized.

Cake Dough - Pre-Baking.

Ready to be flipped upside down

Eat these in moderation!  Although they are gluten-free/dairy-free, they still contain sugar and should not be part of your regular Paleo/Primal diet.


These were a big hit at the CF Paleo Potluck party a few weeks ago.  They are also one of my personal favourites – especially during the winter when you crave your mom’s traditional apple crisp or pie.  I baked these for various Non-Primal relatives over the holidays and they loved them.

Ingredients (makes 12 tarts):

– 6 Apples – i use 3 Golden Delicious 3 Royal Gala, but any apple would probably work.
– 1 tsp vanilla
– 2 Tbsp raw honey (melted)
– 1/2 tsp nutmeg
– 1/2 tsp cinnamon or more
– 2 tsp coconut flour (to thicken the consistency)
– 1 1/2 Cup Almond Flour (ground almonds)
– 6 Dates (Medjool work best)
– Juice of 1 lemon
– sprinkle of cinnamon
– 1 Tbsp Raw Melted Honey (you don’t really need this, but it does add some sweetness to the tart crust and helps bind it together)

1. Pre-heat oven to 375. Peel and chop apples into small pieces. Put them in a casserole dish
2. Add the rest of the Filling ingredients to the apples and mix them together.
3. Place in the oven to bake for about 45 minutes. Half-way through, take the apples out and mash them up (potato masher works well here) to release some of their juice and break down the pieces even further.
4. While the apples are baking, start on the tart.
5. Put Dates in a food processor until they form a paste (you can also mush them up into a paste by hand which is what i usually do because they don’t fair well in my food processor)
6. Mix the Dates and rest of Tart ingredients together – use your hands.
7. Put the tart dough in between 2 pieces of wax paper and roll it out until it is about the size of a cutting board
8. Get your muffin baking sheet and muffin papers (is that what those things are called??) – spray the muffin papers with some non-stick spray or grease with some melted coconut oil.
9. Take pieces of your dough and form them into the shape of the muffin papers – you’ll have to mould it with your hands to fit.
10. Bake the dough for 10 minutes in the oven with the apples. Or until they are brown and crisp.
11. Once both pieces are done, scoop the apple filling into each tart and they will be ready to eat. You can also re-heat these in the oven for 5-10 minutes when you’re ready to eat them.

Rolled Dough

Dough moulded into muffin baking sheet