A little story and then the recipe.

Saturday was my nephews birthday and my sister in law spent a great deal of time making her ‘Paleo Carrot Cake’ so we could *ALL* celebrate with cake. Her cake was beautiful and made with lots of love, BUT its a sugar bomb.

The issue here? While ‘Paleo’ has ‘low carb’ in common with bariatric, thats it! The cake had over two cups of real maple syrup in it along with a cup each of coconut oil and coconut sugar. There is enough sugar in this cake to just about kill me.

Lesson: just because something is

1. Labeled as Healthy

2. Paleo

3. Low Carb

4. Natural


6. KETO doesn’t mean it is bariatric appropriate or low calorie or low enough in sugar.

READ THE LABEL or ASK what kind of sugar is in it. If it tastes sweet, there is SUGAR in it. There is no such thing as sugar free Paleo cake, low carb cornbread, healthy mashed potatoes, or LIGHT rice. Boom.


The point. My dietary needs and preferences are MY business and the responsibility does not belong to those around me. I asked her for her recipe ’because it looked so good’ and when I noticed the copious volume of maple syrup and coconut sugar, simply said ‘I will have some later’ when the cake slices were passed around.

It’s not a big deal. Fat pants are a big deal. I’ve been big, then small, then big again, and now smaller again. Smaller is better and its my choice to maintain control… or not.

The next day I was at a farm stand buying really cool eggs with pale green shells - with the chickens right out the back door - when I spied a jar of apple butter that read INGREDIENTS: APPLES, APPLE CIDER. I decided to bake a truly healthy, low carb, low calorie cake that did not use every bowl in the kitchen. Super simple. Everyone loved it. MUCH better tasting than Paleo Carrot Cake. By far.

No Sugar Apple Butter Cake


  • 1 cup Bob's Red Mill Almond Flour
  • 1/4 cup all purpose flour - you need this small amount of flour
  • 1 1/2 teaspoons baking powder
  • 1/2 teaspoon salt
  • 3 eggs
  • 1/4 cup Truvia Brown or White or 1/2 cup Splenda granulated
  • 1/4 cup butter, melted
  • 1/2 cup no sugar fruit butter or preserves
  • 1/4 cup sliced almonds


  • Preheat 350 degree oven and spray an 8 inch round cake pan with non stick vegetable spray - fit with a round of parchment if you have it.
  • Mix the dry ingredients in a small bowl, almond flour, flour, baking powder and salt and set aside.
  • Beat the eggs until thick and light yellow in color.
  • Add the Truvia, melted butter, and fruit spread and beat until thick and smooth, 2 to 3 minutes.
  • Add the almond flour mixture and blend until well incorporated.
  • Spread evenly into the prepared pan.
  • Scatter with the sliced almonds.
  • Bake 20 to 35 minutes until cake test done near center.
October 10, 2019
Bariatric Recipes Advice, Rants & Support Podcast: Real Talk