Thanks to MacMillan, the world’s biggest coffee morning is taking place this Friday (28th September), and we thought we’d prove to you that you can still have your Primal cake and eat it. How? By turning your favourite cakes into sugar-free recipes!

In fact, turning your favourite recipes into something a lot healthier really isn’t as hard (nor tasteless) as many of you may think. It’s all about making mindful swaps that are Primal friendly. To give you the low down, here are a few Primal swaps that some of you should know about…


Swap this for coconut sugar or raw organic honey. Out of all the sugar-free alternatives out there, these two are the most Primal friendly. Although agave nectar may sound healthy, it’s not 100% natural.

Sunflower oil (or other toxic oils)

You’ll want to swap this non-Primal friendly oil for extra virgin olive oil, coconut oil, avocado oil, hempseed oil or flaxseed oil. You can read more about suitable oils that are Primal friendly (and why they’re suitable) in my book, Primal Cure.


Many people think butter isn’t Primal friendly but, if it’s organic butter (or ghee), then it is indeed Primal. If however, you can’t have dairy then switch this ingredient for nut butter, mashed banana or applesauce. Beware though, if you’re using banana or applesauce in a recipe that calls for butter, then you should know that your final bake will not be as moist.


We should all know by now that most flours aren't Primal friendly and of course, most baking recipes call for plain flour. Therefore, it’s always a good idea to have coconut flour or almond flour in the cupboards. These are the most popular flour alternatives when it comes to Primal baking. Both are full of healthy fats and both provide delicious bakes that are just as good as the real thing!

Caramel sauce

If you’re making something that calls for caramel sauce then pureed organic dates make a delicious alternative. In fact, we much prefer this caramel date sauce than your sugary filled one! All you need to do in blend together a cups worth of pitted dates with a little water (or milk) and add a teaspoon of your favourite nut butter. Trust us, it’s delicious!


If you haven’t already, then read this post here to find out how much hidden sugar is in supermarket yoghurts. Not all is as it seems. Therefore, to stay Primal friendly and avoid added sugar and carbohydrates, it’s best to consume only organic full fat natural yoghurt and organic full fat Greek yoghurt.


Milk is indeed Primal friendly, therefore, feel free to have full-fat milk (semi-skimmed is not Primal friendly) or nut milk and coconut milk also make a great alternative.


Fear not, chocolate is still Primal friendly! We’re not talking about your dairy milk purple packaged chocolate though, sorry. Instead, try swapping your favourite chocolate bar for organic dark chocolate (anything above 85% is best) for extra health benefits. Yup, we’re telling you that dark chocolate isn’t just full of empty, sugary calories!

Cocoa powder

You’ll find that some recipes call for cocoa powder and whilst this is much better than melted (non-Primal friendly) chocolate, you’ll want to swap this for organic cacao powder. Cacao is more natural and provides a few more extra benefits than cocoa.

As for the rest… it’s a bit of common Primal knowledge. If you’re unsure about an ingredient then ask yourself ‘would my Primal ancestors have eaten this?’ or ‘Is this food product natural or processed?’

As for the recipes themselves, we’re treating you to two delicious bakes that are sure to make your family and friends mouths water this upcoming Friday. Both recipes are sugar-free, dairy-free and include the best Primal friendly ingredients. Both recipes are also a great way to introduce yourself to Primal baking and once bought, you can restore your sugary baking products with newly bought Primal products. A new Primal you, a new Primal pantry.

It’s hard to say which recipe is our favourite, but the double chocolate chip muffins are pretty special as they’re created with a secret ingredient. Any guesses? Butternut squash! It may sound a little unusual but trust us, when it’s paired with raw honey, cacao powder and 85% dark chocolate chunks, it really is the most delicious and moist Primal muffin.

Our Primal raspberry blondie brownies are just as good too. This recipe calls for no flour and is extremely simple to make. The tartness of the raspberries works beautifully against the cashew butter – so much so you might not want to go back to chocolate chip blondie brownies! If however, raspberries aren’t quite your thing, then swap them out for something else. Fresh blueberries would be our second option. Yum!

Sugar-Free Double Chocolate Chip Muffins Recipe

  • 286g organic butternut squash (cooked and very soft)
  • 1 vanilla pod
  • 1 tbsp organic full fat milk or nut milk
  • 2 eggs
  • 60g Primal Cure coconut oil
  • 200g almond flour
  • 2 tbsp coconut flour
  • 30g organic cacao powder
  • 1 tsp baking soda
  • Pinch salt
  • 150g 85% organic dark chocolate (chopped into square chunks)
  • 95g raw organic honey


  • Begin by preheating your oven to gas mark 4 and pop 12 muffin cups in a muffin tray/onto a tray.
  • In a food processor, add the butternut squash and honey and blitz together until you have a puree-like texture. Add the rest of the wet ingredients and mix.
  • In a separate bowl, add together the dry ingredients (excluding the chocolate chunks) and mix together.
  • Slowly, add the dry ingredients to the wet ingredients and mix until just combined. Add the dark chocolate chunks and mix again.
  • Pour the mixture evenly into each cup until all 12 cups are filled. Top with extra chocolate chunks if desired and then pop in the middle of the oven to bake for 25 minutes.
  • Once done, remove from the oven and leave to cool.
  • These muffins are best kept in an airtight container for a few days.

 Sugar-Free Raspberry Blondie Brownie Recipe

  • 140g fresh organic raspberries (plus extra for topping)
  • 80g organic coconut sugar
  • Pinch salt
  • 1 vanilla pod
  • 2 organic eggs
  • 1 tsp cinnamon
  • 1/2 tsp mixed spice
  • 180g cashew butter
  • 1 tsp baking soda


  • Begin by preheating your oven to gas mark 3 and line a square baking tray with parchment paper.
  • In a bowl, add together all of the ingredients (except the raspberries) and mix until you have a thick, smooth texture.
  • Once mixed, add the raspberries and very carefully, fold them into the mixture. Try not to break the raspberries.
  • Pour your mixture into the baking tray and pop in the middle of the oven to bake for 20-25 minutes. Once done, remove from the oven and leave to cool.
  • These raspberry blondie brownies will keep best in an airtight container for a few days.

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