Paleo fruit is a very important part of the diet, and one that most people don’t appreciate enough. Some people think that fruits are just for snacking, and this is as far from the truth as the moon is from earth – meaning it’s near, but not nearly as enough as you think.
But before we really jump in what are the paleo fruits available (we’ll make a paleo fruit list), the paleo fruits to avoid, and what you can do with fruits on the paleo diet, we need to first take a step back.
In case you are already familiar with the Paleo Diet, you can skip to whatever section you want below. On the other hand, if you are new to the Paleo diet, let me take things step-by-step with you.
Let’s start from the Beginning
A Recap of the Paleo Diet
If you are new to the Paleo diet, welcome, let me get you acquainted with what is the paleo diet for starters before we dip into the paleo fruit.
The paleo diet is a diet where you eat like our ancestors did in the Paleolithic era. Since our ancestors in the Paleolithic era were hunters-gatherers, this limits your food choices to whole unprocessed foods that can be found in nature.
This also eliminates any foods humans made or started consuming after the Paleolithic era, meaning anything that came with agriculture.
Unlike what people may think, most of the paleo foods are actually plant-based foods and not meats. It’s actually surprisingly easy for people to mix-up the paleo diet and the carnivore diet.
Why The Paleo Diet?
The Paleo diet is based on the theory that our foods have evolved too quickly for us in the last 10,000 years and that this is the underlying cause for our modern health issues.
Natural evolution is a slow process – it takes hundreds or thousands of years to make a significant change. Until 10,000 years ago, this wasn’t a problem, as humans evolved slowly and so did their diets.
However, 10,000 years ago, humans suddenly found out that they can grow their own foods, and then it was like someone put the human civilization on fast-forward (at least compared to the pace of progress before that).
Our diets have changed drastically ever since, but our bodies and our body’s chemistry was unable to adapt quickly to these changes. This means that our bodies are still having problems consuming these foods without them causing issues for us.
So, the Paleo diet aims to solve the problem by just going back to the way things were. The theory is that by eating foods that our bodies have taken their sweet time to adapt to, we can avoid modern health issues like heart problems, obesity, diabetes, and more.
This makes the paleo diet more of a lifestyle than it is a diet, because it focuses more on the long-term than on the short term.
So, unlike other fad diets, the Paleo diet’s main focus is not rapid weight loss. It still promises some weight loss but not as quickly as other fad diets do, but it promises a more sustainable weight loss.
What does the Science Say?
The paleo diet has gained a lot of popularity over the last couple of decades, but not all health professionals and nutrition organizations support it. Some are saying that it’s healthy and reasonable, and others believe it can still have some negative effects.
There have been some studies about the Paleo diet, we’ll quickly take a look at them.
A study (1) was done on 29 males with heart disease and type 2 diabetes or high blood pressure followed the subjects for two weeks while 14 of them followed the paleo diet and 15 followed the Mediterranean diet.
Both groups were given no calorie restrictions. The study found that those who followed the paleo diet lost more weight and improved insulin resistance in diabetic patients.
Another study (2) was done on ten healthy females with BMI of 27 or more. The subjects followed the paleo diet for 5 consecutive weeks. During the study, the women lost an average of 9.9 pounds (4.5 kilograms) and experienced an average reduction in liver fat of 49%.
They also experienced a decrease in average blood pressure, total cholesterol, blood sugars, and other several important health markers.
A study (3) done on 14 healthy medical students followed them for three weeks with no control groups. The participants were not given much in terms of calorie restrictions or strict guidelines.
After the three weeks, the study found the subjects to have lost an average of 5 pounds (2.3 kilograms) and their body mass index (BMI) decreases by 0.8. Their waist circumference was also slightly reduced as well as their systolic blood pressure.
There have not been enough studies on the Paleolithic diet to reach a definite conclusion on all aspects of the diet. Most of the studies on the Paleo diet have been too short in duration and had too small of a sample size to form a definitive conclusion about the Paleo diet.
However, this is going to change soon. Thanks to the growing popularity of the Paleo Diet, more research on its effectiveness is either planned or on progress, so we should have more concrete data regarding the use of the Paleo diet over the long term.
For the time being, the Paleo Diet doesn’t have any large drawbacks or risks thanks mainly to the fact that the diet is sane in principle and follows simple healthy guidelines.
If you want to learn more about the paleo diet itself, check out the basics of the paleo diet that you can use to start today. Don’t also forget to check our Complete Paleo Diet Guide here as well, it has everything you need to start today!
Paleo Diet Foods
When I first started considering the Paleo diet, I was concerned about what to eat. Eating things my ancestors could eat in the Paleolithic era seemed to be a challenge of sorts, and I wasn’t really sure how it would go.
I was pleasantly surprised when I discovered just how easy it really was. The trick is not in memorizing the foods you can eat, but understanding them.
This means instead of memorizing a long list of paleo fruits and vegetables, you can just apply a simple concept to fiund out what you can and what you can’t eat on the paleo diet.
You need to understand that agriculture came after the Paleolithic era, and so, anything that came with agriculture is not allowed, while anything that could have been available before that is fine.
Here is what you can eat on the Paleo Diet:
- Herbs and Spices
- Oils and Healthy fats
Of course, there are many guidelines regarding each of these paleo fruits and veggies, like, for example, how night vegetables such as Tomatoes should be avoided to kept to a minimum and how your meat should come from grass-fed or free-range animals.
But you can figure out these yourself while buying foods by applying some common sense to it. You can paint a picture in your head of how chicken were living in the Paleolithic era, and the frozen chicken you get at the Supermarket are definitely not the same.
This doesn’t mean you should go ahead trying to hunt your food in the wild, but you can opt for organic foods or foods that come from farms that are more humane. This might take a bit of investigating, and it will definitely be more expensive, but it will ensure that your meals are truly paleo.
The same thing goes for fish, if you can go to fresh seafood markets to get your fish, it’s definitely a better option than getting them frozen. As a rule of thumb, if you could gather or hunt the food in question, it’s paleo.
A rule of thumb;
if you can gather it or hunt it, it’s paleo
Now that you know what you can eat, let’s discuss what you can’t eat.
Foods to avoid on the Paleo Diet:
- Processed Foods
- Foods with added sugars and artificial sweeteners
- Vegetable oils
- Margarine and transfats
- Soft Drinks
- Coffee and Tea
I think almost everyone doesn’t need an explanation for why these foods are not allowed on the paleo diet, but there are some points that need to be made clear.
Legumes and grains have come with agriculture, so while they are natural foods, they are simply not allowed. Simple enough, right?
It’s not this simple with dairy, however. Dairy definitely came with agriculture, so it makes sense that it should not be allowed, but since there are some good points to be made in the argument for dairy like the nutrients they contain, it gets complicated.
The standard paleo diet doesn’t allow dairy or dairy products, but there are some versions of the paleo diet that allows some dairy but with some conditions. Anyways, you can always replace dairy products with things that are not made straight from cow milk, like soy milk or almond milk, for example.
By the way, everything labeled “diet” or “low-fat” is not allowed on the Paleo diet because these products are often made with a ton of artificial additives. As a general rule of thumb, if something looks like it’s made in a factory, it’s not paleo.
A Rule of Thumb:
If it looks like ti’s made in a factory, it’s not paleo
Now you should have a pretty good idea of what foods are allowed on the paleo diet and what foods are not. If you want to really get into it, I highly recommend checking our ultimate paleo diet food list here.
A Comprehensive Guide to Paleo Fruit
Fruits are the snacks and sweets that nature has given us, and they were the only sweets we had for thousands and thousands of years until we started making our own.
Thankfully, paleo loves fruit, and paleo fruit are an essential component of the diet. They are also the only way to satisfy your sweet tooth on the paleo diet since all other sweets are not allowed (remember, nothing with artificial sweeteners or added sugars is allowed, and nothing made in a factory is allowed as well.
With all of that being said, it’s important to remember that paleo fruits are still fruits that are full of fructose. Fructose is another form of sugar, and while it’s not bad for you since it takes more time to get into the bloodstream unlike glucose, and therefore doesn’t create the aggressive spikes in blood sugar as does glucose.
This is why fruits should still be consumed in moderation. It’s also best if you consume them in their raw, unaltered form, but we are going to take a look at all the fun ways you can eat paleo fruits such as paleo fruit smoothie, paleo fruit salad, and paleo fruit cake.
First, let’s take a look at all the fruits you can eat on the diet with this comprehensive paleo fruit list.
Paleo Fruit List
The following Paleo diet Fruit list contains many of the fruits you can eat on the Paleo Diet:
- Dragon Fruit
- Mario Berries
As you can see, there is an abundance of fruits you can eat on the Paleo Diet, so you can’t really complain about missing sweets.
The great thing about paleo which I don’t see a lot of people talking about is that you kind of get back the sense of taste. The sugars we have been eating in everything since we were kids kind of raise the bar for what our tongues and bodies regard as “sweet”.
Since you will be leaving all of this behind, your tongue will slowly regain its taste for fruits, and there will come a “wait, this tastes way sweeter than I remember it” moment suddenly. Only when this moment happen will you actually realize how sweet paleo fruits really are.
So, in a way, paleo will make your fruits taste sweeter. The same thing happens with other types of food, by the way, but it’s really surprising with fruits in particular, at least from my own experience.
6 Paleo Fruits low in Sugar content
Not all paleo fruits are created equal. Fruits are not all the same. Fruits can vary wildly in their sugar content – which is what we are most interested in.
Since you are probably going on the paleo diet to lose weight – or weight loss is at least one of your goals for going on the Paleo Diet – you will want to differentiate between those fruits high on sugar content and those low on them.
The list below has the fruits that should be on top of your paleo fruit grocery list if there is one. They have low sugar content and are still sweet and nutritious. They are your perfect friends when trying to lose weight – they can make you feel full and satisfy your sweet tooth.
The following is a list of 6 paleo fruits that have the lowest sugar content:
- Surprise! Avocados are fruit, and a pretty great one, too. It has only 1.33 grams of sugar in a whole avocado. However, they are still relatively high in calories.
- If you are not eating guavas, you are seriously missing out. A Whole guava has just 5 grams of sugar in it, and it also has 3 grams of fiber. They are always a great addition to smoothies.
- A cup of raspberries has just 5 grams of sugar and 8 grams of fiber. They are also low on calories, which makes them great for making you feel full and the fiber is also good for digestion.
- Cantaloupes are super sweet and delicious. A single medium wedge has just 5 grams of sugar and about 23 calories. Try them with some cottage cheese and just a sprinkle of sea salt.
- Half of a small papaya has just 6 grams of sugar. Why half? because papayas are pretty big and you don’t need to eat a whole one at a time. Try adding a squeeze of lime and just a sprinkle of sea salt to them. You can also add a dollop of frozen yogurt and make yourself your very own tropical treat.
- A whole cup of strawberries has just 7 grams of sugar content. I don’t even need to tell you what to do with them because strawberries are so good with almost anything.
- My favorite would be in Salads and on oatmeal breakfasts, but I’m sure you can find plenty of recipes and creative uses for strawberries online.
These 6 fruits should be your go-to paleo fruits if you are on the paleo diet to lose weight. Their low sugar content and calories make them ideal for filling you up while helping you stay under your calorie needs for a day – which is how you lose weight.
Now, let’s look at the other side of the coin, the 7 paleo fruits that are actually not so great for you due to their high sugar content. Only consume these in moderation.
Consume These 7 Paleo Fruits in Moderation
If you don’t already have a condition like diabetes, then you can consider the following as a “consume-in-moderation” list. If you have diabetes, this should be your “paleo fruits to avoid” list.
The following is a list of 7 paleo fruits that are relatively high in sugar content:
- One Mango has a whopping 45 grams of sugar. This means that if they have a prominent place in your fridge, you can actually end up gaining weight. Even one mango per day is not recommended if you’re trying to lose weight on the Paleo diet.
- A cup of grapes has about 23 grams of sugar. Not too much, right? Wrong, because grapes are just so easy to pop in one’s mouth and before you know it, you had like 4 cups of the stuff.
- A single cup of cherries has 18 grams of sugar in it. Considering how easy it is to finish up a small bowl of cherries, I would say only grab a handful when you want a snack and no more than once per day.
- A medium pear has 17 grams of sugar in it. If you’re trying to cut back, you should not eat even a single bear in one day. While not as bad as mangoes, you still should eat only slices of a pear per day if you’re trying to lose weight on the Paleo Diet.
- Small and delicious, figs are one of the most underappreciated fruits in the western world. Two medium-sized figs have about 16 grams of sugar content in them.
- A medium banana has 14 grams of sugar in it, but bananas are also loaded with helpful nutrients like potassium. There is also the whole thing of radiation with bananas but you don’t need to worry about this at all, believe me.
- A single banana or a couple of them a day should be enough.
- A medium wedge of melon has 17 grams of sugar. Melons are delicious and almost the perfect summer fruit because it is loaded with water and very sweet. It’s also loaded with electrolytes which help your body recharge after spending a while on the sun.
- Bananas and melons are kind of a hot topic in the world of the Paleo diet. They are paleo fruit in the sense that they are allowed, but they are high in sugar content and low on things like fats. This has made many paleo advocates consider them as non-paleo foods.
As a general rule, you should not go over 3 servings of fruit per day. Fruits are great, but you should not be snacking all the time, otherwise, you might end up gaining weight rather than losing it. Do you know what else is very low in sugar? Vegetables! If you are interested in a completely vegan diet, check the Vegan Diet for weight loss here.
As a general rule: Stick to three or fewer servings of fruit per day
Paleo Fruit Recipes
There are so many things you can do with paleo fruit that you will never miss cakes or sweets. Some people think that paleo fruit are good just for snacking, and this could not be further removed from the truth.
I’m going to give you some really cool examples and recipes of what can be done with Paleo fruit, so grab a pen and paper (or simply bookmark this post for later), and let’s get right into it.
Paleo Fruit Bread
The following quick and easy paleo fruit and nut bread is easy to make, absolutely delicious, and very healthy. It’s sugar-free, dairy-free, and grain-free. It’s also quite versatile as you can eat it for breakfast or as a snack anytime in the day when you need a snack.
What you will need:
- Almond milk
- Mashed Banana
- Coconut Oil
- Fruits (preferably dried)
- Nuts and Seeds
Some of the fruits you can use in the bread include:
Some of the nuts and seeds you can use:
- Flax seeds
Now that you have what you will need, let’s take an example for the ingredients for a simple paleo fruit bread for breakfast:
Ingredients for one serving:
- 2 bananas
- 2 Eggs
- 2 cups of Almond flour
- 1/4 cups melted refined coconut oil
- 2 Table spoons of whole flax seeds
- 1/4 table spoon of sea salt
- 2 cups of rough chopped nuts
- 2 cups of rough chopped dried fruits
- Set your oven to 350 F – 177 C
- Spray a standard loaf pan lightly.
- Mash the bananas very well (you can do it using a small food processor for a smooth result)
- Pour the mashed bananas into a large mixing bowl
- Whisk the eggs and coconut oil in the large mixing bowl
- Add the flour, baking powder, and salt.
- Stir them well.
- Fold in the fruits, nuts, and seeds.
- Blend very well until you can feel that everything is well distributed and no chunks exist.
- Spread out the dough evenly into the loaf pan.
- Bake for 40 minutes.
By the end of the 40 minutes, you should see that the bread started to turn golden. You can insert a toothpick in the center and it should come out dry.
Notice that this paleo fruit bread doesn’t rise, so it should still be as flat as when you started baking it. The exact time for cooking will change depending on your loaf pans, the quality of your oven, and the size of your loaf.
After taking it out, let it cool completely before you slice it. You can wrap it well and refrigerate it overnight before you slice it so that no slice is torn accidentally.
Calories: 397.89kcal | Carbohydrates: 34.18g | Protein: 10.51g | Fat: 27.38g | Saturated Fat: 6.51g | Sodium: 95.83mg | Fiber: 7.07g | Sugar: 17.92g
Another paleo fruit bread recipe
The following Paleo fruit bread recipe was originally posted by Smith St Paleo.
- 3/4 cup arrowroot
- 1/4 cup flaxseed meal
- 1/4 cup almond flour
- 1 teaspoon baking powder
- 1 teaspoon baking soda
- 1/2 teaspoon sea salt
- 1 teaspoon cinnamon
- 1 teaspoon allspice
- 2 tablespoons coconut oil
- 4 tablespoons honey
- 1 teaspoon apple cider vinegar
- 3 eggs, lightly beaten
- 1/4 cup hazelnuts
- 1/4 cup walnuts
- 1/4 cup pumpkin seeds
- 1/4 cup sunflower seeds
- 1/4 cup dried apple, chopped large
- 10 dried apricots, chopped large
- 3 whole soft dried figs, chopped large
- 1 teaspoon orange zest
- Little extra coconut oil for greasing
- Preheat the oven to 175 Celsius or 350 Fahrenheit
- Grease the loaf pan with coconut oil
- Grease the line base with baking paper
- Mix the flaxseed meal, almond flour, baking powder, soda, and arrowroot and sprinkle the spices.
- Add in the wet ingredients
- Combine well.
- Add all the fruits and nuts and then combine again until you feel that everything is well-distributed
- Pour batter into the prepared tin and leave it in the over for 40-50 minutes.
A small note: After you pour the batter into tin, you should make sure that none of the dried apple is exposed at the top as this will darken too quickly while it’s baking. If this happens, you can loosely cover tin with foil, preferably around the 35-minute mark.
I hope you like the Paleo fruit bread recipes here. We will try to add more paleo fruit bread recipes to this post in the future, so you can bookmark this post and get back to it for fresh recipes whenever you need new ideas.
Paleo Fruit Smoothie
A smoothie is a dessert in a cup, and a paleo fruit smoothie is a great way to freshen up and satisfy your sweet tooth at the same time.
Let’s look at 5 of the best paleo fruit smoothies:
1. Paleo fruit Green Detox Smoothie
- 1 medium green apple (Granny Smith), seeded
- 1/2 cucumber, peeled (approx. 1 cup or 145 g or 5 oz)
- Juice of 1/2 lime
- Juice of 1/2 lemon
- 1 TBSP fresh ginger, chopped (approx. 7 – 8 g)
- 1 cup kale, chopped and packed (approx. 18 g or 7 oz)
- 1 cup coconut water
- 1 TBSP unflavored gelatin powder (optional)
- Place everything in a high=speed blender and mix for 20 seconds.
- Make sure that everything is well-blended with no lumps
- Serve and drink
You can keep your ingredients in the fridge for a couple of hours before making the smoothie if you like drinking cold smoothies.
2. The Key Lime Pie Smoothie (by Cottercrunch)
This is the paleo fruit smoothie version of the famous “good gut” smoothie. It comes with slight differences, though. Let’s take a good look at it:
- Frozen banana or plantain
- coconut oil
- Spinach or Kale
- Key Lime Juice
- dash of sea salt
- maple syrup
Then throw everything in the blender and enjoy you amazing smoothie. For the complete experience, serve it with a fresh mint and lime on top.
If you want to try adding spinach, it’s recommended that you steam them slightly so they are easier to digest. Spinach is great to boost iron intake.
3. Strawberry-Kiwi Mojito Smoothie
This two-toned paleo fruit smoothie is perfect for summertime. It’s colorful, refreshing, and nutritious. Everyone can enjoy this fruity smoothie any time of the day.
- 1 ½ cup frozen strawberries, roughly chopped
- 1 ½ cup frozen kiwi, roughly chopped
- 8 fresh mint leaves
- 2 oz. rum or vodka (optional)
- 2 cups crushed ice
- Combine the frozen strawberries, 4 mint leaves, 1 cup of ice, and 1 oz. of rum, and blend until smooth in a blender.
- Pour the strawberry mojito into 2 glasses, filling half-way.
- Repeat the process with the frozen kiwis and pour over the strawberry mixture.
- Garnish with fresh strawberries and mint leaves.
- Serve cold.
4. Cantaloupe Paleo Smoothie
One of the easiest paleo fruit smoothies you can make and one that anyone can surely enjoy. It’s perfect for the hot weather and you can always add more ice to it. You can make it in minutes and with very little ingredients, making it the perfect go-to smoothie for urgent situations.
- 1/2 cantaloupe
- 1 can full-fat coconut milk
- 1 1/2 cups ice
- Remove the seeds from the cantaloupe and add to a blender along with the entire can of coconut milk and ice.
- Blend until smooth.
- Pour in a glass and serve.
5. Paleo Blueberry Pie Smoothie by Cook Eat Paleo
Even though it’s completely dairy-free and with no added or artificial sweeteners, this paleo blueberry smoothie will satisfy your sweet tooth and give you a taste of summer even if it’s freezing outside – it’s like a part of Hawaii that has landed in your hand.
- 1-1/2 cups frozen blueberries
- 1/2 cup coconut milk
- fresh lemon zest to taste
- pinch of cinnamon
- filtered water
- collagen protein powder (optional)
- Add all the ingredients to a high-speed blender
- Blend on high until it’s all very smooth.
- Add as much water as you like to make it as thin as you need
- Pour in glasses
- Garnish it with additional lemon zest and cinnamon
Calories: 175kcal | Carbohydrates: 18g | Protein: 2g | Fat: 12g | Saturated Fat: 11g | Sodium: 8mg | Potassium: 210mg | Fiber: 3g | Sugar: 11g | Vitamin A: 60IU | Vitamin C: 11.3mg | Calcium: 17mg | Iron: 2.2mg
We will keep adding more paleo fruit smoothies to this post, so make sure to return to this post every once in a while for more awesome posts.
Paleo Fruit Desserts
Let’s take a look at some of the most delicious paleo fruit desserts that you can enjoy on the paleo diet without cheating. Remember that there is no cheating on the paleo diet, no cheat meals, no cheat days, and just no cheating of any kind allowed on the paleo diet.
Thankfully, you will not need to cheat to satisfy your sweet tooth with these amazing paleo fruit desserts.
Paleo Fruit Pizza
The Paleo fruit pizza is a great paleo dessert. It’s gluten-free, grain-free, and super sweet – making it the perfect dessert for summer gatherings.
You should start by making the frosting. Here is what you will need:
- Raw Cashews
- Lemon Juice
- Coconut Cream
- Raw Honey
Mix them all together and then refrigerate it for anything between 1 hour to 24 hours before using it. I personally like making it one day before I’m going to serve the pizza just to get ahead of time.
For the crust, you will need an almond flour-based sugar cookie dough. Spread it out on a pizza pan before baking and make sure it’s even before you chill it. It will need to chill for about 30 minutes after mixing, so make sure to take this time int account.
After baking, you can slice up all the fruit and get things ready to assemble the layers. You will need to wait until the crust is at room temperature before you can spread the frosting through so you’re not left with a melted frosting.
You can just use any fruit you want really. I personally love strawberries with grapes, Kiwi, and bananas. Once you assemble the pizza, it’s best to serve it as quickly as possible. However, you can also refrigerate it for a few hours until your guests are ready for it.
If there are leftovers, make sure they are eaten in the matter of three days, they won’t last any longer than that in the refrigerator.
- “Cream cheese” frosting:
- 1 1/2 cups cashews soaked 2 hours
- 1/3 cup coconut cream – this is the thick part of a chilled can of full fat coconut milk
- 2 Tbsp fresh lemon juice
- 1/4 cup raw honey
- 1 tsp pure vanilla extract
- 1/8 tsp fine grain sea salt
- 6 Tbsp ghee room temperature
- 6 Tbsp pure maple sugar
- 1 tsp pure vanilla extract
- 1 large egg room temperature
- 2 cups blanched almond flour
- 1/4 cup tapioca flour
- 1/4 tsp baking soda
- 1/4 tsp salt
- Sliced fruit of choice to top*
- Make the frosting first. Place all your ingredients in a food processor or high-powered blender and blend until it’s relatively smooth.
- Chill until ready to top the crust.
- For the crust: use an electric hand whisk to cream together the ghee and maple sugar until smooth.
- Add in the vanilla and egg and continue to beat until it’s smooth.
- Stir in the almond flour, tapioca, baking soda, and salt until a dough forms.
- Chill the dough in the refrigerator for 20-30 minutes.
- Preheat your oven to 350° F – 177° C
- Line a pizza pan with parchment paper.
- Press chilled cookie dough evenly over the parchment to form the crust.
- Bake the crust for 10-12 minutes or until set and beginning to turn light brown.
- Remove and cool completely on wire racks.
- Slice your fruit to the top while the crust is cooling.
- Once the crust is room temperature, spread the chilled frosting all over starting in the middle and working your way out, leaving a 1” border on the outside.
- Top frosting with sliced fruit and either serve right away or refrigerate until read to serve.
Calories: 346kcal | Carbohydrates: 24g | Protein: 8g | Fat: 26g | Saturated Fat: 9g | Cholesterol: 33mg | Sodium: 108mg | Potassium: 157mg | Fiber: 3g | Sugar: 14g | Vitamin A: 20IU | Vitamin C: 1.2mg | Calcium: 54mg | Iron: 2.2 mg
This lovely recipe was originally posted to the internet by the Paleo Running Momma. I hope you like the recipe as much as I do.
Paleo Fruit Bar
The paleo fruit bar can be the great paleo fruit snacks for when you need a little something that will boost your energy. They are like the protein or chocolate bars you can get but much healthier as they are considerably less in calories and sugar content. These paleo fruit bars are also much cheaper than those unhealthy options.
Here are the ingredients:
- 1 cup dried Medjool dates, pitted;
- 1 cup of raw almonds;
- 1 cup of dried cranberries;
- Preheat your oven to 400 degrees F or 205 degrees C.
- Place the almonds on a baking dish
- Bake them for 8-10 minutes
- Let therm cool for a couple of minutes at least before using
- Combine all the ingredients in a food processor
- Turn on the food processor until all the ingredients start forming a ball
- Make sure to scrape the edge of the bowl to prevent the mixture from sticking to the bowl
- Line a baking pan with parchment paper
- Spread your mixture out into the baking pan and shape it into a large rectangle (or the other shape you want if you are feeling creative)
- Cover the top with another piece of parchment paper
- Refrigerate it for at least 1 hour
- Get it out and cut it into evenly shaped bars
- Enjoy your bars as snacks when you feel energy, can be served any time of the day. Works great for family gatherings.
Paleo fruit bars are a favorite of mine and I hope they become favorite of your as well!
Paleo Fruit Tart
The paleo fruit tart is proof that you can make something incredibly sweet using the paleo fruits allowed without any added sugars or artificial sweeteners.
FOR THE CRUST
- 2 cup blanched almond flour (I use THIS brand)
- 1/4 cup butter, ghee, or coconut oil – melted
- 2 tbsp maple syrup
- 1 egg, lightly whipped
- 1/4 tsp salt
FOR THE VANILLA PASTRY CREAM
- 1 can (15 ounces) full-fat coconut milk
- 5 egg yolks
- 5 tbsp maple syrup (or honey or coconut sugar)
- 2 tbsp arrowroot powder or tapioca powder
- 1 tsp vanilla extract
- 1 tbsp butter, ghee, or coconut oil
For the toppings, you can use any fresh fruit or berries you like.
Here are the instructions:
- To make vanilla pastry cream, pour coconut milk into a medium pan and gently heat until steaming but not boiling.
- At the same time, using a hand blender, whisk together egg yolks and maple syrup on medium speed for 2 minutes.
- Then, add arrowroot powder and mix until everything seems well incorporated.
- Turn hand mixer onto low and slowly (like, very slowly in order to prevent eggs from cooking) drizzle coconut milk mixture into the egg mixture. Be Super slow or eggs will curdle and cook.
- Once the coconut milk has been added, return the mixture back into the saucepan and cook over low/medium heat and constantly keep whisking until the mixture thickens and coats the back of the spoon – about 10 minutes.
- Don’t stop stirring, you should keep stirring to keep clumps from forming on the bottom.
- Remove from heat and stir in vanilla extract and 1 TBSP of fat of choice.
- Pour pastry cream into large non-sticky (you can use a glass) bowl and place a large enough piece of parchment paper directly on the surface (this will prevent a skin from forming) and chill for at least 4 hours (or just leave it overnight.)
- To make the crust, preheat oven to 350’F – 174 C and grease a (around 9 inch) tart pan.
- Set it aside after done
- In a large bowl, mix together almond flour, melted fat of choice, maple syrup, egg, and salt until everything is well-mixed
- Press the mixture evenly into bottom and sides of the tart pan.
- Hint: Prick the bottom of the crust several times with a fork in order to prevent it from puffing up.
- Bake it for around 10 minutes, or till the crust begins to get golden.
- Allow it to cool completely.
- Assembling the fruit tart: pour the chilled pastry cream into cooled crust and smooth the top.
- Add the fruit or berries of your choice.
- Chill for more than 30 minutes before serving.
Paleo Fruit Cake Recipe
Since your usual types of cake are no longer allowed, it’s time for you to get introduced to the world of Paleo Fruit Cakes. Below is a wonderful and very simple paleo fruit cake recipe.
But what even is a fruit cake? Well, a fruit cake is simply a cake that’s made with chopped and/or dried fruit, spices, nuts, and is sometimes soaked in spirits (but this last part makes it non-paleo, so cross it out).
But what makes a fruit cake a paleo fruit cake? Well, they are not to be made with anything that’s not paleo and is usually gluten-free as well.
- 1½cups blanched almond flour (not almond meal)
- ½teaspoon celtic sea salt
- ½teaspoon baking soda
- ½cup dates (remove pits) and chopped
- ½cup raisins
- ½cup dried cherries
- 1cup walnuts, chopped
- 4large eggs
- 2tablespoons coconut oil
- 1tablespoon coconut sugar
- 1tablespoon vanilla extract
- 1tablespoon orange zest
- 1tablespoon lemon zest
- Combine the almond flour, salt, and baking soda in a large bowl
- Add the dried fruits and nuts and stir
- Using a medium bowl, combine the eggs, oil, vanilla, citrus zest, and coconut sugar.
- Stir the wet ingredients until dry
- Scoop batter into 2 greased small loaf pans
- Bake at 350 degrees F for 20-30 minutes until done.
- Let it cool down
This paleo fruitcake should be delicious enough for you to enjoy. It’s perfect for gatherings and events, and even though it’s made with no artificial sweeteners, it’s surprisingly sweet.
Paleo Fruit Pie
I can’t express how much I love pies. They are just awesome, and thankfully, I didn’t have to give them up when switching to the paleo diet, and neither will you.
There are plenty of paleo fruit pies you can make, but I have chosen the simplest one to make.
Cassava Flour Crust:
- 2 cups cassava flour
- 3/4 cup ice cold water
- 1 cup ghee or butter, if using butter, cube it *see note for vegan version
- 2 eggs, or 2 tbsp ground flaxseed mixed with 1/3 cup filtered water
- 1/4 tsp sea salt
- 1 tsp baking soda
- 1/4 cup coconut sugar
- 1 yolk (for egg wash)
Blueberry Pie Filling:
- 2 cups fresh blueberries
- 2 tbsp cassava flour or arrowroot powder
- 1/4 cup maple syrup
- Grease a 9” Pie Crust and set it aside
- Using a large bowl, whisk together Cassava flour, coconut sugar, sea salt, and baking soda then set this bowl aside for now
- Add Ghee of butter to a medium bowl, cut the ghee or butter with mixing paddles until they are all a semi-soft but not melted large clump
- Add butter to flour and begin mixing the pie dough with the hand mixer on a low setting – the lowest one you have
- Keep mixing until the butter or ghee has been reduced to tiny bit covered by flour
- Mix in the eggs and water and keep mixing until the dough becomes sticky, it’s preferred here to actually use your hand to finish off the dough and form a clump
- Refrigerate it for about an hour or more
- Place half of the pie dough onto a parchment paper piece then place the second half on top.
- Roll out the crust until it’s about 1/4th inch thick
- In a medium bowl, combine blueberries cassava flour, and maple syrup until the fruit is completely coated
- Drope the pie dough over the pie dish and flatten to the grass. Cutaway any extra dough and add it back to the original dish for the lattice
- In a medium bowl, combine cassava flour, blueberries, and maple syrup until the fruit is totally coated
- Pour the fruit into the pie crust.
- Set it aside to make the lattice crust
- Roll out the dough once more between the pieces of parchment paper and uses something like a pizza slicer to slice the dough into 1.5” inch thick lattice pieces
- Space out four pieces amongst the pie in a single direction, then take four more pieces and go the opposite direction of the initial lattice pieces.
- Weave each lattice pieces of the four over and under the first four. You can also gently slice the lattice where it should weave under and tuck the end gently under the side, beginning to stand again on the opposite side.
- Whip Yolk together and brush lightly on top of the finished lattice. You may also sprinkle a little extra coconut sugar on top.
- Place them into the over at 400 degrees F for about 15 minutes.
- Reduce the temperature to 375 degree F and then leave it for 45 minutes on it
- Remove from the oven once done and let it cool
- Serve it alone or with a scoop of coconut milk ice cream
This delicious recipe was originally posted by the Banana Diaries, who always have some amazing recipes to share with everyone.
Are Bananas Paleo?
By concept, bananas and paleo, but due to their high-sugar content, some like to leave them out of the diet altogether.
If you’re trying to lose weight, one banana per day should be your limit, but you can definitely enjoy Bananas on the paleo diet, and they are amazing in paleo fruit desserts, too.
Is Greek Yogurt Paleo Friendly?
Greek Yogurt is not paleo friendly. It’s a dairy product, and so it doesn’t belong on the list of paleo diet foods.
Is Quinoa Paleo friendly?
Technically, no, quinoa is not paleo-friendly, but they can be a one-time thing if you really need to eat some Quinoa.
1. Lindeberg S, et al. A Palaeolithic diet improves glucose tolerance more than a Mediterranean-like diet in individuals with ischaemic heart disease. Diabetologia, 2007.
2.Ryberg, et al. A Palaeolithic-type diet causes strong tissue-specific effects on ectopic fat deposition in obese postmenopausal women. Journal of Internal Medicine, 2013.
3. Osterdahl M, et al. Effects of a short-term intervention with a paleolithic diet in healthy volunteers.Trusted Source European Journal of Clinical Nutrition, 2008.