Indulge and Heal: Nourishing Grain-Free Treats!

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  • Are you on a special diet such as the Paleo, Autoimmune Paleo, Primal, SCD or GAPS Diet
  • Do you have food allergies or sensitivities?
  • Do you want an alternative to almond flour baked goods?

I face those same challenges, and that’s why I created Indulge and Heal!

Indulge and Heal features:

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What’s in the cookbook?

date panna cotta    carrot bar 2   coconut chai cookies 2   frosting1    grapefruit curd 3    banana mango 2

Some of the recipes include Nutmeg Date Panna Cotta, Spiced Carrot Bars, Coconut Chai Cookies, Cupcakes with Vanilla Buttercream (note: the buttercream is the only recipe in the book that requires dairy), Grapefruit Curd, Mango Sorbet, and so much more!

Grain free recipes without almond flour

Indulge and Heal is a unique grain-free cookbook because it is completely nut-free… that means no almond flour. Why is this important?

Almond flour presents more than a few potential health problems and it should be used with very judicious moderation. Here’s a few reasons why I didn’t use almond flour in Indulge and Heal:

  • About 30% of the fat in almonds is polyunsaturated fatty acids (PUFAs). Our modern diets tend to already be overburdened with PUFA, and the extra PUFAs in almond flour can place a significant toll on health. PUFAs impair mitochondrial production and therefore slow the metabolism. They also impede thyroid function, impair the action of certain digestive enzymes, deplete antioxidants, and throw hormones out of balance by encouraging estrogen-dominancy. 
  • Omega 3 and omega 6 are both types of PUFA. While omega 6 is beneficial in small amounts, too much causes inflammation. In general, we have too much omega 6 and too little omega 3 in our diet. Because almond flour is rich in omega 6, consuming it  on a regular basis is not helpful if you want to calm inflammation. 
  • Almond flour is also very high in enzyme inhibitors, which impairs digestion and can stress out and deplete the pancreas which secretes digestive enzymes.

Many of the baked good recipes in Indulge and Heal use coconut flour, a nourishing alternative to almond flour. Coconut flour has heat-stable, metabolism boosting medium-chain fatty acids and creates delicious baked goods when used in proper proportions to liquids in the recipes.

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 What about food allergies/sensitivities?

My fellow allergic peeps, this ebook is going to make your day: all the recipes are nut and dairy free, and more than half are egg free! Yes, that is proof: I love you dearly, egg-allergy readers! Many of the recipes call for gelatin, however, so this is not the best option for my vegan readers.

What about GAPS and SCD?

All the recipes are suitable for the later stages of GAPS, when baked goods and larger amounts of honey can be introduced. All recipes except the few containing cocoa powder fit into SCD. (The Ginger, Sweet Potato and Apple Pudding is not GAPS or SCD, because it contains sweet potato. Pumpkin pureé can be substituted for the sweet potato to accommodate the diets.)

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I just wanted to tell you how much I love your e-book Indulge and Heal. I bought it on a whim and couldn’t be happier with every recipe I’ve made from it. My kids have nut allergies and it’s often difficult to find Paleo treats without almond flour. I have wanted to transition them away from a gluten-based diet, but it was difficult with their allergies – and they’re kids so they like their treats and breakfast baked foods. Your book has helped me clean up their (and my husband’s!) diets. Thank you! - An Indulge and Heal reader

I’m still loving my copy of Indulge and Heal. Worth every cent! Every single thing I’ve made has turned out great, and most of the recipes are incredibly simple. I made the Faux Cornbread Muffins tonight and my family ate them up. Thanks, again!- An Indulge and Heal reader

Are you ready to indulge and heal?

When you purchase Indulge and Heal, you get instant access to the downloadable digital book (Superfoods to Avoid is included) so you can read it from your computer, laptop or tablet. Indulge and Heal and Superfoods to Avoid are not available as a paperback book, they are digital books in a PDF format. 

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Frequently Asked Questions

How do I receive the digital book? Purchase the book with the button above, you will have the option to purchase through your Paypal account or you can pay with your choice of credit card (the payment will be securely processed with Paypal). After your purchase, you will receive a download link in your inbox. If you can’t see it, check your spam folder because the link may accidentally wind up there.

I’m having trouble downloading the book through the download link, what should I do? Just shoot me an email at and include the email with which you used to purchase the book. I’ll send you the PDF document as an email attachment.

Can I read it on my Kindle/E-Reader? Yep! This is a PDF document. But note that each type of E-Reader uses a specific file type,  so a PDF may not be perfectly formatted for your device although it will be perfectly readable.  If you want to use your Kindle to read the book, use the free Send To Kindle app, which works for both PC and Mac. Here’s a tutorial for reading a PDF on your Kindle with the Send to Kindle app. You can also read this PDF on your computer, laptop or iPad.

Can I read it on my iPhone or Android phone? Both iPhones and Android phones can open PDF documents. Here are step-by-step instructions for reading a PDF on your iPhone and here are instructions for reading a PDF on your Android phone.

Can I share this book with my friends? This book is copyright, so your purchase does not entitle you to share the files or upload them anywhere online where others can access them. Sharing digital books is theft, so please respect my copyright. If you wish to recommend this book with your friends, please point them to this page.

Do you have an affiliate program for your book? Yes, you can join the affiliate program for Quit PMS by clicking here and signing up (affiliate program uses the E-Junkie platform).

30-Day Money Back Guarantee: I want this book to make a difference in your life – that’s why I wrote it! If the book doesn’t meet your expectations, send me an email at EmpoweredSustenance[at]gmail[dot]com and I will refund your purchase.