Cassava Cinnamon Bunzzz

This cinnamon bun recipe I created together with Kathryn Kos, of Primal Bliss Nutrition. It’s been years since we have had a good tasting cinnamon bun that is clean, yet still has that amazing taste and texture that only cinnamon buns can deliver. We are both gluten free, and wanted to give cassava Flour a whirl. We created this recipe, and they came out amazing! These make for the perfect Christmas morning treats with coffee.

These cinnamon buns came out amazing!!! They have a slightly crispy outside, and chewy inside. They are rich, buttery, and flavorful!! Although they do contain sugar (as most holiday treats do), we tried to switch over to cleaner ingredients without sacrificing flavor and texture! We were both pleasantly surprised with how easy cassava flour is to work with.



1 (1/4 -ounce) package yeast
1/2 cup warm water
1/2 cup of almond or vanilla coconut milk unsweetened, warmed up
1/4 cup sucanat or coconut sugar
1/3 cup grass-fed butter, melted
1 teaspoon himalayan salt
1 pasture raised egg
2- 2 ½ cups of Otto’s Cassava Flour


1/2 cup grass-fed butter, melted
3/4 cup sucanat or coconut sugar
2 tablespoons ceylon cinnamon
3/4 cup walnuts, or pecans, soaked and chopped


4 tablespoons grass fed butter, melted
1 1/4 cups powdered sugar (we used organic 365 brand)
1 teaspoon vanilla extract
3 to 5 tablespoons hot water


Heat oven to 350 degrees F.

In a small bowl, dissolve yeast in warm water and set aside. In a large mixing bowl or standing mixer with paddle, mix the coconut or almond milk with the sugar, melted butter, salt and egg. Add 1 1/2 cups of flour and mix until smooth. Add yeast mixture. Mix in remaining flour until dough is easy to handle. It will be between 2 – 2/ ½ cups total. You don’t want it to get too dense, but it needs to come together and be workable.

Knead dough on lightly floured surface for 5 minutes, or you can use the dough hook attachment in the standing mixer, for 5 minutes on low. Place in a greased bowl, cover and let rise for about an hour. It will not double in size like with traditional flours, but will rise slightly.

Make the filling mixture. Mix sugar and cinnamon with the melted butter.

Roll dough out on a floured surface into a 15 by 9-inch rectangle.

Spread the filling mixture over rolled out dough.

Sprinkle with chopped nuts, if desired. Beginning at the wide side of the rolled out dough, roll up dough, slowly and carefully. Cut into 12 to 15 slices.

Place each slice parchment paper on a cookie sheet. Place cinnamon roll slices close together in the pan and let them sit for about 20-30 min. Bake for about 30 minutes or until nicely browned.

Meanwhile, mix melted butter with powdered sugar, and vanilla extract. Add hot water one tablespoon at a time, until it reaches a glaze consistency. Spread over slightly cooled cinnamon rolls.


Cashew Butter Cup


Hope everyone is having a solid week so far! Got an interesting recipe for you and one that you can feel good about eating unlike other kinds of desserts making you feel subpar afterwards. This dessert could certainly act as a pre workout snack about an hour before exercise or hard training sessions as it contains a does of healthy fats, simple sugar from the dates and coconut nectar and protein from the nuts. It could also be a great bedtime snack for any folks trying to put on some weight or lean muscle mass.

So this recipe was inspired from the Thrive Energy Cook book by Brendan Brazier. A lot of the same elements are present in this recipe except for a few twists. You find out real soon what the differences are! Without further a do lets dive into this legit dessert!

Cashew Butter Cups

-3 cups cashews
-1 cup pecans
-4 Tbsp cacao nibs
-6 Medjool pitted dates and soaked for roughly 10 to 15 minutes
-3 Tbsp of coconut nectar or yacon syrup

To make the crust, in a food processor or high powdered blender like a Vitamix or Blendtec. First combine the cashews and pecans. Process till the nuts are into small pieces. Next toss in the cacao nibs, soaked dates and coconut nectar or yacon syrup. Process and blend till it begins to form this dough like consistency. Once it has reached that stage. Press the dough into cupcake molds keeping in mind to leave enough room for the filling.

-1/3 cup melted coconut oil
-1/3 cup cashew butter
-1/3 cup coconut nectar or yacon syrup
-1/4 cup coconut milk
-1 tsp vanilla extract

To make the filling, combine all ingredients into the blender and blend till desired consistency here. Feel free to add different superfoods like lucuma, goji, acai, maqui or maca. Once the dough and filling are made. Spoon the filling into the dough molds. Once done, place in the refrigerator for an hour or so. Once that that has been met. Bring it out of the refrigerator. Serve on a fancy plate and spoon some of that dank chocolate sauce and begin to slip into heaven for the next few minutes or more depending how many you have!

Chocolate Sauce:
-1 cup of raw cacao powder
-1/2 cup melted coconut oil
-1/2 tsp sea salt
-1/2 cup coconut nectar
-3 tbsp of filtered water

To make the chocolate sauce place everything into a blender until desired consistency and smoothness has been reached. I will warn you it’s very tempting to take spoonful of that chocolate sauce and go crazy! Only live once!


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