AIP, Vegan, Vegetarian, Paleo, Gluten Free, Dairy Free, No Eggs, No Nuts and No Processed Sugar
I loved eating donuts growing up and in my 20’s, but having an Auto-Immune disease called Hashimotos, I can no longer enjoy food with processed sugar, gluten, diary or even eggs! Plus donuts are not exactly healthy as just one can have 25g of fat and 27g of sugar, compared to my recipe that has just 7g of fat and 6g of sugar in one serve! This post will show you how to make a healthy donut recipe so you can enjoy them anytime you like!
The creation of the donut recipe.
It’s challenging to discover recipes that don’t include eggs. To discover one that I could eat and truly tastes nice, I looked for a very long period. When I was cooking pancakes one day, I had the thought, “What if I tried to create donuts?” because the batter was so close to old-school donuts, and they came out fantastic.
Are they flavorless?
Don’t assume that since this recipe is healthy and doesn’t include the typical doughnut components that it will taste bad or dull. These are really worth trying, quick to make, and if you need a little additional sweetness but can handle regular sugar, just combine half a teaspoon of sugar and some cinnamon to roll the fried donuts in.
Which sugar should I use?
Use Rapadura sugar, one of the least processed sugars available, or, like my partner, Monk Fruit Sweetener from Lakanto if you must have sugar. This sugar is used in many Keto recipes since it tastes exactly like sugar but has no carbohydrates and doesn’t cause blood sugar spikes.
Why should I eat organic food?
I switched to organic foods to aid with my Hashimoto’s symptoms, but I would advise everyone to do the same. I make every effort to eat organic food that contains few to no chemicals and little to no processed food. Eating regular food from supermarkets or even farmers markets while being unaware of the pesticides sprayed on your food can have a serious negative impact on your health, particularly if you already suffer from conditions like an auto-immune disease.
Food that is organic is fresher, contains more antioxidants and nutrients, and doesn’t last as long because it doesn’t contain any food-preserving chemicals. The alternative is to cultivate your own food without using any chemicals by utilizing appropriate gardening methods, such as companion planting.
Organic Flours:
Why do I use these flours?
The flours I use in my recipes are all listed above. High in nutrients, millet is a grain that is coarsely processed to form flour; but, if you’re following the AIP or Paleo diet, you shouldn’t add it to your diet. Tigernut flour is produced by drying and grinding the tigernut tuber. It is naturally gluten-free, high in dietary fiber, vitamin E, potassium, and prebiotics. Richness is added to sauces, soups, and other meals by thickening them using arrowroot flour.
When dried and turned into flour, cassava is similar to a potato that is cultivated in the tropics. As a thickening for soups and gravies and to lighten baked goods like breads and pastries, tapioca flour is the starch from cassava.
Cassava is:
• Compliant with the Paleo and Vegan diets; • Compliant with the Auto Immune Protocol; • GMO-free; • Egg-free; • Dairy-Free; • Yeast-Free; • Soy-Free; • Nut-Free
How to make the donuts?
Ok great you have made it this far so let’s begin making our donuts!
Follow along with the pictures and steps below to get tips and tricks plus alternatives to the ingredients if you don’t have certain ones in your pantry.
First step is to cut up a banana and place into a ceramic mug with the coconut oil. Microwave for 45 seconds, but be careful touching the handle as it could be hot. Mix until it combines with the coconut oil and looks like the picture below.
Substitutions for oil:
Let’s talk about substitutes now. Is it possible to substitute another oil, such as avocado or olive oil? The solution is yes, but I suggest using coconut oil. Can I use another fruit instead? Yes, however it will need to be sweet because there isn’t any sugar added, so stewed fruit like apples or pears, ripe strawberries, or blueberries should work.
Once the banana and oil is added to the flour mixture it should look like the picture below.
Substitutions for flours:
There are substitutes you can use for each flour if you don’t have all of them. Any thickening, such as corn flour, can be used in place of arrowroot and tapioca flour. Any culinary flour, such as buckwheat flour, almond flour, or more coconut flour, can be used in place of millet flour and Tigernut flour. The major flours are coconut and cassava, however rice flour, a gluten-free simple flour blend, or plain flour can be used if you’re not gluten-free.
Shown below is what it should look like with the coconut milk , baking soda, xanthan gum and spices added and mixed. It should be more like a batter but with more thickness so it will hold together as a ball or blob when you try to cook them.
Do you need Xanthan Gum?
You don’t have to use Xanthan gum, it just helps keep it light and fluffy on the inside when cooked, and is like having gluten without actually having gluten!
Substitutions for Coconut milk:
Because it has filtered water and I typically avoid goods with only water, I use the Native Forest Coconut milk depicted below (which can have chlorine or fluoride). It is ideal for those following the AIP or Paleo diets because there are only two ingredients and nothing else added. – Vegan; – Certified Organic; – Free of Gums or Thickeners; – Without Preservatives or Colors; – Without Added Oils
If you don’t have coconut milk you can use soy milk, water, normal diary milk, almond milk, macadamia milk, oat milk, rice milk or any milk you have in the pantry.
Shaping the donuts you can use balls or try and get them looking like traditional donuts by rolling them in your hands to look like a sausage and then joining the two ends together to form a proper donut, see below.
Ok great we are almost there, now we can shape the batter before cooking. Look below for a simple and easy way to shape and cook as balls.
Why do you use carbon steel frying pan?
I only make use of carbon steel frying pans because non-stick frying pans contain a chemical covering. Low temperatures make the majority of them safe, but strong heat and any nicks might cause chemicals to leak into your food. When using non-stick pans with a coating, you almost certainly use plastic spatulas, which can melt and contaminate your food. Carbon steel is also non-stick and simple to clean, plus you can use steel spatulas.
I did balls for my first donuts but you can make any shape you want. Place them in a frying pan with enough oil to cover the bottom of the pan and cook on a medium heat until golden brown (approx 5mins).
Substitutions for cooking oil:
You can use any oil when cooking as its just light shallow frying, like these oils; avocado, peanut, coconut, sunflower or walnut. Look at the final result!
If you like this recipe you will love my other recipes
If you try this recipe let me know in the comments below the post.
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Equipment
- 1 fry pan
Ingredients
- 1 large Banana
- 1½ tbsp Coconut Oil
- 2 tbsp Coconut Flour
- 1½ tbsp Cassava Flour
- 1½ tbsp Millet Flour Leave out for AIP/Paleo
- 2 tbsp Tigernut Flour
- 1 tbsp Tapioca Flour
- 4 tbsp Arrowroot Flour
- ½ tsp Cinnamon
- ¼ tsp Ginger Powder
- ⅛ tsp Nutmeg Leave out for AIP
- ½ tsp Cardamon Leave out for AIP
- ½ tsp Vanilla Powder
- 5 tbsp Coconut Milk can
- ½ tsp Cinnamon extra for dusting
- 1 tsp Xanthan Gum Leave out for AIP/Paleo
- 1½ tsp Baking Soda
Chocolate Sauce
- 1 tsp Roasted Carob Powder
- ½ tsp Coconut Syrup
- ½ tsp Date Syrup
- ½ tsp Cinnamon
- ½ tsp Vanilla Bean Powder
- 1 tbsp Arrowroot Flour
- 1 tbsp Tapioca Flour
- ¼ cup Coconut Milk
- 1 tbsp Hot Water
Instructions
- Cut up the banana and place in a ceramic cup with coconut oil.
- Place the cup in the microwave and heat for 45 seconds, be careful of the handle as it could be hot
- Stir the banana and coconut oil until the banana is mashed up
- Put all the flours in a mixing bowl and add the banana to it
- Then add all of the spices to the flour mixture
- Add coconut milk, Baking soda and Xanthan gum. For AIP/Paleo just use water and leave out the Xanthan gum.
- Stir with a spoon until the mixture is wet but can still form a ball
- Cook in shallow frying pan. Place small blobs or donut shapes into frying pan. Turn and cook on both sides.
- To reheat cook in a air fryer for 3 minutes at 180°C/356°F
Chocolate Sauce
- Put the carob powder, date syrup and coconut syrup into a bowl with the hot water and mix.
- Once that has formed a smooth chocolate liquid add the rest of the ingredients.
- Mix them all together and to thicken, you need to heat the sauce up.
- Best method is to use a coffee/milk steamer to heat it up until it thickens.
- Otherwise use a pot on the stove or heat in the microwave for 30 seconds at a time.
They taste great, best to leave out baking powder for AIP and Millet flour is not Paleo