Baked Fruit Cups




I’m not a fan of promoting “Paleo Desserts”.

Don’t get me wrong, I like sweets just as much as the next person, but I don’t want to send the message that this is a “healthy” option. Instead of “healthy”, I prefer to use the word “healthier”. There’s no gluten involved, not dairy and no refined sugar, but there is still a lot of sugar involved. You follow?

My point is that, while these are healthier than a bag of Oreos, they’re not as good an option as a piece of fruit. So, less Oreos, more whole fruit, and my Baked Fruit Cups on occasion.

Got it?


This recipe was inspired by Jacques Pepin. The Ninjas and I were in Boston for a cooking seminar at Reebok and I caught a few minutes of a cooking show while sitting in the lobby of the hotel. He was making something with bread, fruit, cream, sugar and the like. It looked super simple and ultra tasty, so I made a mental note and put together today’s offering.

I wasn’t amazed by how they turned out, but then I let them sit in the fridge overnight and I was hooked! I wanted something with a bit more body, something like a creme brûlée offers, but the combination of the citrus zest and the cinnamon with the toasted nuts really worked. I upped the coconut milk quantity for the recipe and boom! I think you’ll enjoy them.

I’m headed to Santa Cruz this morning. I’ve got a load full of Ice Age Meals, 110 pounds of ribs rubbed with Super Radical Rib Rub for a BBQ tomorrow at CrossFit West, and all of the preparations for a seminar on Sunday at Coast Range CrossFit.

I’ll be posting pics to IG, so if you want to keep up with The Paleo Road Show, be sure to follow along there.

Have a great weekend, good luck on 16.2, and do your best to…

“Keep It Paleo!”

Your Pal,

Paleo Nick

(Skiing on Tuesday with “The Jo!”, sounds like there’s 100+ inches headed to Tahoe…)

Baked Fruit Cups

Ingredients List:

  • 2 Granny Smith apples, large dice
  • 1/2 lemon, juiced
  • 2 mangoes, peeled, large dice
  • 1 cup pecans
  • 1 cup walnuts
  • 1 cup raisins
  • 1/4 cup honey plus some for garnish
  • 20 dried apricots, quartered
  • 1 tablespoon cinnamon
  • 1 can (15oz) coconut milk
  • coconut oil
  • orange zest
  • lime zest

Preparation Instructions:

  1. Pre-heat your oven to 400° F.
  2. Place diced apples and lemon juice in a large mixing bowl and toss.
  3. Combine all ingredients, except coconut oil and zests, in a large bowl and mix until uniform.
  4. Coat 10-12 ramekins with coconut oil.
  5. Evenly distribute the fruit and nut mixture into the ramekins.
  6. Place ramekins on a foil lined sheet pan and bake for 30 minutes.
  7. Remove from oven and garnish each cup with honey, orange zest, and lime zest.
  8. Serve immediately, or place in refrigerator for up to 5 days or freeze up to 6 months. Enjoy!

“Keep It Paleo!”

Zone Breakdown:

Proteins: (57)

An apple had two blocks per apple, so with two apples, we have 4 blocks. 1/3 of a cup equals one block. In one mango, after we take the skin off the mango and cut out the pit, we have about 1 cup worth left over. That will give us three blocks per mango, so therefore 6 blocks. We are adding 1 cup of raisins. In one cup there are 16 tablespoons, and with one tablespoon equaling one block, that gives us 16 blocks.   We have 20 apricots. 3 apricots equal one block, so we have about 7 blocks from these. And finally we have ¼ cup of honey. In a ¼ we have 4 tablespoons, and one block equals ½ teaspoon. That gives us 24 blocks from honey for a total of 57 carb blocks.


Fats: (90)

We start our Fat count with blocks from the coconut milk.   Given that a quarter of a cup gives us about 5 blocks, that would mean that in the 1 cans we use we will use about 2 cups, so therefore we get 40 blocks from the coconut milk.   Additionally we are using 1 cup of pecans and walnuts. If we say 4 grams of pecans and 4.6g of walnuts each equals about 1 block, and one cup equals about 100g that gives us about 50 blocks from both nuts, for a total of 90 blocks total.

Balancing Act:

The fat to carb ratio is about 2-1 on this recipe.


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