Empowered Sustenance

Eat well and heal!™

Recipes

The grain free recipes I create and share on Empowered Sustenance are created with anti-inflammatory ingredients and suitable for restricted diets. Some of these grain free recipes use creative techniques to healthily old favorites, such as my Butternut Squash Pizza Crusts.  Other recipes, like my Grain Free Flatbread, are unlike anything you’ve ever made before!

Empowered Sustenance recipes are: 

  • Grain free
  • Nut free and usually seed free
  • Dairy free or have dairy free option
  • Refined sugar free
  • Often suitable for the SCD/GAPS diet
  • Based on anti-inflammatory, real food ingredients

Grain Free Dessert Recipes

Coconut Flour Cupcakes           Healthy Buttermints                  Pumpkin Ice Cream
vanilla cupcake                        How to make buttermints, a healthy way to stop sugar cravings!                          Two ingredient, no-churn pumpkin ice cream (dairy and refined sugar free!)

Chocolate Banana Cakes            Honey Caramel Sauce               Chocolate Raspberry Cupcakes
paleo chocolate banana bunt cakes with salted caramel                       a delicious dairy-free caramel sauce, made with only coconut oil, coconut milk and honey.                           Paleo Chocolate Raspberry Cupcakes

Dairy Free Milkshake                       Chocolate Coconut Pie                  Coconut Flour Shortcake
super thick and creamy dairy free milkshake                        Creamy Chocolate Coconut Pie | GI 365 17                         grain free shortcake

Ginger Fennel Cookies               Coconut White Chocolate Fudge          Frozen Mango Bites
Ginger, fennel and black pepper cookies (grain free and egg free)... yes please!!                            coconut white chocolate (scd, gaps, paleo diet)                    Frozen mango bites (Paleo!)

Easy Lemon Mousse                       Ginger Strawberry Sorbet         Tulsi Geleé for Hormone Healing
easy paleo lemon mousse (honey-sweetened, nut and dairy free)                           Ginger Strawberry Sorbet... only 3 ingredients!                         Tulsi Tea Geleé (for natural hormone healing)

Banana Chai Ice Cream                   Lemon Petit Fours                                 Fennel Panna Cotta
easy banana chai ice cream (paleo, GAPS, dairy free, sugar free)                         Grain free Lemon Coconut Petit Fours. A healthy treat and so cute!                            vanilla fennel panna cotta (gaps, paleo)

Chewy Ginger Cookies                 Strawberry Shortcake Bites                     Grapefruit Geleé
grain free, allergen free chewy ginger cookies                         paleo strawberry shortcake bites                           honey grapefruit gelee

Cardamom Lemon Cupcakes          Cream-Filled Thumbprints                Lemon Cake Cookies
Paleo Cardamom Cupcakes with Lemon Mousse Frosting (grain, dairy and refined sugar free)                             cardamom cream cookies 3                         autoimmune paleo lemon cookies

Instant Pumpkin Pudding                 Pumpkin Mousse                          Strawberry Mousse
instant gaps pumpkin pudding paleo                           dairy and egg free pumpkin mousse gaps scd paleo

Piña Colada Sorbet                     DIY Dark Chocolate Cups                      Paleo Frosting Recipes
Piña colada sorbet (dairy free, sugar free). Easy ice cream with frozen pineapple and coconut cream!                             Healthy chocolate cups, without refined sugar and dairy!                      Paleo frosting recipes, plus a recipe for Coconut Flour Cupcakes to match with any of them

Three Ingredient Crepes                 Easy Blueberry Sauce                      Banana Spice Cookies
crepes 1                           easy, no-sugar-added blueberry sauce recipe                       Chewy Banana Spice Cookies (autoimmune paleo)

Grain Free Baked Good Recipes

Paleo Sandwich Rounds                        Paleo “Cornbread”                      Onion Herb Biscuits
Paleo Sandwich Rounds (nut free) - only 3 minute prep time!                           Paleo Cornbread Muffins (or simply coconut flour muffins)

Spiced Lard Biscuits                      Butternut Flatbread                      Rhubarb Lemon Muffins
coconut flour biscuit                          Grain Free Butternut Flatbread makes an easy and healthy bread alternative. Use it for sandwiches, hamburger buns and even mini pizza crusts!                         Grain free rhubarb lemon muffins!

Banana Ginger Bars                  Coconut Flour Zucchini Bread              Coconut Flour Pumpkin Muffins
banana ginger bars 3                        savory coconut flour zucchini bread                          Coconut flour pumpkin muffins gaps scd paleo

Grain Free Breakfast Recipes

Apple Cinnamon Waffles                     Pumpkin Pancakes                    Coconut Flour Pancakes
Apple Cinnamon Waffles (GAPS, Paleo)                        grain free pumpkin pancakes                      easy, no-sugar-added blueberry sauce recipe

Coconut Milk Cottage Cheese      Gelatin Coconut Flour Pancakes      Curry Butternut Mash + Eggs
coconut milk cottage cheese                        coconut flour pancakes... with gelatin! (Paleo, GAPS)                      Curry Butternut Squash Mash with Eggs

Three Ingredient Crepes               Coffee Substitute
crepes 1                       Healthy coffee substitute recipe

Grain Free Side Dish Recipes

Zucchini Noodles                  Grain Free Cabbage Noodles                         DIY Ginger Salt
how to make zucchini noodles, a healthy pasta substitute, for under $7. No bulky and expensive spiraling tool needed!                      How to make grain free cabbage noodles, a healthy alternative to pasta                        DIY Ginger Salt for veggies, sauces, fresh fruit, and gifts!

Butternut Pizza Crust                      Grain Free  Gravy                          15 No-Bread Sandwiches
Individual grain free pizza crusts made with simply butternut squash. Super easy and healthy!                     GAPS gravy Paleo gravy                         15 no-bread sandwich ideas. These are brilliant! Breadless sandwiches

Green “Fettucini Alfredo”           Spaghetti Squash Hash Browns        Original Cauliflower Wraps
zucchini noodles and avocado                     spaghetti squash hash browns 2                          the original cauliflower wrap recipe (paleo, grain and dairy free!)

Crockpot Butternut Squash             Crockpot Acorn Squash                 Spaghetti Squash Fritters
crockpot butternut squash 2                      crockpot acorn squash                         spaghetti squash fritters

Roasted Carrot Whip                       Spiced Roasted Broccoli        Crockpot Caramelized Onions
creamy roasted carrot whip                                                crockpot caramelized onions

Zucchini Leek Soup                        Curry Broccoli Fritters              Mashed Parsnips
Vegan leek and zucchini soup                         GAPS broccoli fritters scd paleo                      mashed parsnips

Raw Goat Yogurt              Perfect Baked Sweet Potatoes                     Toasted Garlic Cauliflower Whip
how to make easy goat milk yogurt                          how to perfectly bake a sweet potato                    toasted garlic cauliflower whip

Grain Free Main Dish Recipes

Crockpot Orange Chicken             Garlic Sausage “Pasta”          Acorn Squash and Salmon Cakes
slow cooker orange fennel chicken                        zucchini pasta with sausage

Crockpot Roast Chicken             Dairy Free Shrimp Chowder          “Cheesy” Chicken Casserole
crockpot roasted chicken                     Dairy-Free-Shrimp-Chowder GAPS                       paleo chicken casserole

Want more grain free recipes?

Don’t forget to checkout my digital cookbook Indulge and Heal: 40+ treats without grains, dairy, nuts and refined sugar.

Indulge and Heal features: 

  • Indulge and Heal digital cover newOver 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

Eat well and heal!™

Connect to your body’s wisdom

I'm Lauren Geertsen, an author and autoimmune expert. I share simple nutrition and lifestyle shifts that connect you to your body's wisdom.

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