Indulge and Heal: Nourishing Grain-Free Treats!

indulge cover large



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:

  • Over 90 pages of nourishing recipes, beautiful photos, and healing information
  • Recipes suited for the GAPS, SCD and Paleo/Primal diets
  • Over 40 exhaustively tested recipes without grains, dairy, nuts and refined sugar
  • Many recipes exclusive to the book as well as some reader favorite recipes from the blog
  • An additional egg free recipe index – more than half the recipes are egg free!
  • Information on ingredient substitution and sourcing
  • More resources for healing


indulge and heal collage 2

Want a sneak peak? View a PDF preview here.

What is in the ebook?

Nutmeg and Date Panna Cotta

date panna cotta

Mango Banana Sorbet

banana mango 2

Spiced Carrot Bars

carrot bar 2

Vanilla Cupcakes with Merengue Buttercream (Note: the buttercream is the only recipe in the book that is not dairy free)


  Grapefruit Curd

grapefruit curd 3

Coconut Flour Chai Cookies

coconut chai cookies 2

And more!

The ebook divides the 43 recipes into six categories: Baked, Creamy, Chilly, Morsels, Breakfast and Drink. Not only are these recipes grain, dairy, nut and sugar free (and many egg free), I’ve exhaustively tested and perfected them.

And the pictures: one for almost every recipe. I’ve admitted my photography challenges before, but something happened. Something clicked. I don’t mean to brag (LOL, yes I do!) but these pictures are beautiful.

Additionally, I’ve included pages on ingredient substitutions, ingredient sourcing, extra grain free resources, and an egg free recipe index.

Why skip the 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 is very low in oxalates.

indulge and heal banner 2

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.)

Indulge and Heal Reviews

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?

 Order Indulge and Heal for instant access to the PDF digital book to read on your computer, laptop or tablet.

It is not available as a paperback book, it is a digital book. 


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.

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.

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 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.

Your satisfaction is my priority. If you are unhappy with your purchase, I have a 30-day money back guarantee so email me at within the 30 days. Also, thank you for supporting Empowered Sustenance with your purchase! Your purchase allows me to cover site fees like hosting and a newsletter service, and it allows me to keep bringing great content to Empowered Sustenance each week.