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If you are on a Paleo, Primal, grain-free or gluten-free diet, or are just looking to replace some of the grains in your diet with some delicious alternatives, this app is for you. There are 108 recipes that are free of grains, gluten, soy, corn, legumes, and refined sugar and can also be narrowed down by whether they are nut-free, dairy-free, corn-free, egg-free, nightshade-free, and FODMAP-free.  Created by the parents of two young boys who have been on GAPS and Paleo themselves, Nourished is full of yummy, nutritious recipes that appeal to both adults and children.  

  • Created for iPad, iPhone, and iPod Touch

  • Features recipes from some of the most prominent bloggers in the grain-free world - Elana Amsterdam of Elana's Pantry, Vanessa Barajas of Clean Eating With a Dirty Mind, George Bryant of Civilized Caveman Cooking Creations,  Tammy Credicott of The Healthy GF Life, Cara Comini of Health, Home & Happiness, Amy Densmore of Paleo Cupboard, Sarah Fragoso of Everyday Paleo, Melissa Joulwan of The Clothes Make the Girl, Sarah Smith of Nourished and Nurtured,  and Bill Staley and Hayley Mason of The Food Lovers Kitchen

  • Also features over 40 new recipes from the app creators, all free of grains, gluten, refined sugar, soy, and legumes

  • Recipes include items like Lavender Hazelnut Cookies, Raspberry Chipotle Meatloaf, Butternut Squash Galettes, and Brussels Sprouts with Apples, Shallots, and Pistachios

  • Ability to see recipes and instructions in both US Measurements and Metric

  • Switch between several serving sizes per recipe

  • Cooked History feature which keeps a running history of the recipes you have cooked.  Never wonder again “What was that recipe I made last month?”

  • Cooking Queue feature which allows you to queue up specific recipes to try before marking them as favorites.  Could also alternatively be used as a weekly grocery planner where you can queue up the recipes you want to make that week

  • Interactive shopping list which allows you to view items by Recipe and Store Aisle and then email them

  • Add your own notes to each recipe

  • A comprehensive Resources section which shows you where to get many of the items you’d want on a grain-free diet

  • Recipes searchable by ingredient and name, course, specific allergen (nut, egg, dairy, nightshade, FODMAP), season, time to make, whether they are freezable for later use, and whether they are portable for easy on-the-go snacking  

  • The only sweeteners used are honey and maple syrup (either can be used according to your preferences and dietary restrictions)

  • Currently the only dairy used is butter/ghee but most recipes include a conversion to a non-dairy alternative

  • All recipes suitable for those following the principles of Weston A. Price


Here's where you'll find the latest news and information about the Nourished App along with new recipes (that aren't necessarily in the app).


Apple Peach Fig Bars

Nourished App

In our son's daycare there are several children who are allergic to nuts.  This means we can't give our son any sort of baked good made with nut flours.  However, we need to provide him with a lunch and two snacks a day, so as much as I like to just give him fresh fruits and veggies I am enamored with the idea of baking up a tray of bars on Sunday that I can dish out all week.  It certainly saves time in the next day food prep area and makes him happy since it is something fun.  

Because of the nut restrictions, this leaves a limited number of options when baking grain-free.  I can use seed flours, which we can and do, or we can use coconut flour. We are huge fans of Sarah Smith of Nourished and Nurtured's Blueberry Banana Bars that are in our app and of Danielle Walker of Against All Grain's Allergy-Free Breakfast Cookies (which we bake as bars) from her new book.  However, I wanted to switch things up a bit and cook with some seasonal elements that are popping up in our CSA basket so I created this Apple Peach Fig Bar based off of the two above delicious bars. It uses applesauce as the main sweetener with a tad bit of honey, but you can skip the honey if you'd rather.  And you can also add some chopped walnuts for crunch if you don't have a nut restriction.  

Apple Peach Fig Bars

Makes: 6 bars  

Prep Time: 15 min  Total time:  1 hr



6 Eggs

2 tbs (30mL) Honey

1 tbs (15 mL) Coconut Oil

1/2 tsp (2.5 mL) Vanilla Extract

1/3 cup (40 g) Coconut Flour

1/4 tsp (1.25 mL) Baking Soda, optional

1/4 tsp (1.25 mL) Salt

2 tbs (30 mL) Applesauce

1/2 Peach, diced

1/2 Apple, diced

2 Figs, diced

1/8 tsp (1 mL) Nutmeg

1/8 tsp (1 mL) Ginger

1/4 tsp (1.25 mL) Cinnamon


1.  Preheat your oven to 325° F (163° C).

2.  Grease an 8x8 inch pan (20x20 cm square) and line it with parchment paper.

3.  Puree the eggs, honey, coconut oil, applesauce, and vanilla in a food processor or blender.

4.  Add the coconut flour, baking soda, salt, and spices and blend until smooth.

5.  Fold in the apple, peach, and figs.

6.  Pour the batter into the prepared pan and bake for 35-40 min or until a toothpick inserted into the center comes out clean.

Note: This doubles nicely, so if you need more bars, just double everything in the recipe and use a 9x13 inch pan (22x33 cm rectangular pan ) instead and increase the cooking time by approximately 5 minutes (I found 45 minutes works nicely).


*This will be in the app after the September update.