Paleo Cinnamon Rolls
Paleo Cinnamon Rolls
(Gluten Free, Vegan, AIP)
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Baking with paleo flours can be challenging as they can rarely be used as substitutes for non-paleo flours due to their high-starch content. That’s why whenever we come across a gold-mine baked treat like this one, we absolutely have to share its recipe! These Sweet Potato Cinnamon Rolls are the perfect sweet treat that are easy to make and absolutely delicious! They only require a few simple ingredients and a few hours to prep, bake and indulge.
And the best part? Not only are these cinnamon rolls gluten free and paleo, they’re also vegan and AIP compliant!
Here’s what you’ll need:
Sweet Potatoes - boiled until soft and tender and then mashed into a smooth puree. Sweet Potatoes are an excellent source of antioxidants and various nutrients, vitamins and minerals. Always try to get locally sourced and organic sweet potatoes when preparing this recipe for an AIP compliant diet.
Tigernut Flour - this flour is made from the tubers of the Cyperus esculentus plant, which are actually small root vegetables and not nuts like the name suggests. Tigernut Flour is known for its health benefits and is rich in fiber and minerals like iron, magnesium, and potassium.
Cassava Flour - this flour is made from the starchy tuberous roots of the cassava plant, scientifically known as Manihot esculenta, but most commonly referred to as yuca, manioc, or tapioca. Cassava Flour is a staple in gluten free and paleo cooking, as it has a light and fluffy texture, mimics the characteristics of wheat flour, and is a good source of carbohydrates and fiber.
Coconut Oil - this oil is made by pressing the fleshy meat inside of a coconut to remove the coconut milk, which is then treated to separate and extract the oil from the coconut water. It's important to use unrefined coconut oil when cooking for an AIP diet as refined coconut oils undergo further processing such as bleaching, deodorizing and chemical refining to alter the oil's flavor and “improve” cooking quality.
Pure Vanilla Extract - this extract is the result of extracting vanilla flavor directly from the vanilla bean using alcohol, which is then diluted using water; these are the only ingredients in Pure Vanilla Extract. For AIP diets, avoid using imitation vanilla as it contains additional ingredients like vanillin, lignin, pine bark, and fermented bran amongst others. For a richer and stronger vanilla flavor, you can use the seedy-paste from inside of 1 vanilla bean to substitute 1 TBSP of vanilla extract.
Coconut Sugar - Coconut Sugar is the palm sugar produced from the sapp of the flower bud stemming from the coconut plant. The sapp is collected and heated to evaporate the moisture content. As long as no further processing occurs, coconut sugar is deemed unrefined and a good choice (in moderation) for AIP diets.
Cinnamon - Cinnamon comes from the inner bark of various Cinnamomum tree species. Cinnamon is rich in antioxidants and other beneficial compounds. Some research suggests that it may help support blood sugar control, protect against heart disease, and reduce inflammation.
Here’s how to make them
Begin by peeling and cutting 2-3 large sweet potatoes into 1 inch cubes. Boil the cubed potatoes until they are fork tender. Then, drain well and mash into a smooth consistency without any lumps.
Measure out 2 cups of Mashed Sweet Potatoes and combine it with ½ tsp Salt and 1 cup each of Tigernut Flour and Cassava Flour. Add more Cassava Flour as needed in 1 tbsp batches to achieve a soft, pliable dough that is neither sticky nor wet.
Place the ball of dough between 2 pieces of parchment paper and roll the dough out into a rectangular shape about 9 x 12 inches and ¼ inch thick.
Slightly melt ¼ cup Coconut Oil, allow it to cool then add to it 1 tsp Pure Vanilla Extract. Evenly brush this Vanilla-Oil mixture over the entire surface of the rolled out dough.
In a small bowl, combine ⅓ cup Coconut Sugar, 2 tbsp Cinnamon, and ½ tsp salt. Sprinkle the entire mixture over the bottom ⅘ of the surface area of the dough and gently press the mixture into the oiled dough surface.
Using the Parchment paper to help guide you, roll the dough starting on the long end that has the filling, rolling towards the long end without any filling (jelly roll style). Roll tightly but be careful not to tear or crack the dough. If the dough cracks, use wet fingertips to help bring the dough back together.
Using a sharp knife or bench scraper, cut the dough into even rolls about 1 inch thick. You should be able to get 10-12 pieces.
Place rolls into the muffin dish greased with Olive Oil Cooking Spray.
Place the baking dish on the middle rack of the oven and bake for 15 minutes. Rotate the dish 180 degrees, then bake for another 15-20 minutes.
Remove from the oven and allow rolls to cool for at least 10 minutes before serving.
Tips for each step in making these Cinnamon Rolls
Make sure to drain as much of the excess water from the sweet potatoes as possible to reduce the possibility of having to add extra flour when mixing the dough.
Combine the Tigernut and Cassava Flour together, then add the flour mixture half of a cup at a time, as opposed to all at once. Add half of a cup of flour, and combine, then another half cup, and mix, and so on. This will allow the dough to develop and come together gradually and more evenly, resulting in a smooth pliable texture. Do not worry about overmixing - you need to incorporate air into the mixture as this dough will not rise during baking. Combining the flours into the dough in batches helps achieve this need for air.
Do not melt the Coconut Oil all the way to its liquid state. We want to use this in the same manner that soft butter is used for the filling in traditional cinnamon rolls. Melt the oil for only a few seconds in the microwave, 10 or so. That way it is just beginning to liquify. Mix the oil into a loose but not fully melted mixture for best results.
Place a wet paper towel under the bottom piece of parchment paper to prevent it from sliding around while rolling the dough out.
Apply the vanilla-oil mixture directly to the dough and then sprinkle the cinnamon-sugar mixture on top, as opposed to combining all filling ingredients and spreading the mixture on the dough. This way the filling mixture will adhere to the dough and not seep out and pool at the bottom of the roll.
Use the parchment paper to help you roll the dough. Pull the parchment paper upwards with one hand, while guiding the dough into the roll with the other hand. Take your time with this as it is quite tricky.
If you want each cinnamon roll to be completely uniform, you can trim the ends of the rolled log before cutting the individual pieces.
To yield 12 rolls, cut the rolled log in half, then each half into half again to get 4 even sections. Cut each of these sections into thirds to yield 12 evenly sized Cinnamon Rolls.
Make sure to rotate the muffin pan while baking to allow the cinnamon rolls to bake more evenly throughout.
Sweet Potato Cinnamon Rolls
(Gluten Free, Paleo, Vegan, AIP)
Ingredients
Dough
2 Cups Mashed Sweet Potatoes (about 2-3 Large Sweet Potatoes)
1 Cup Tigernut Flour
1 Cup Cassava Flour + more as needed
1 + ½ Tsp Salt
Filling
¼ Cup Coconut Oil (cold-pressed, unrefined)
1 Tsp Pure Vanilla Extract
⅓ Cup Coconut Sugar (unrefined)
2 Tbsp Cinnamon
½ Tsp Salt
Utensils
Peeler
Pot
Parchment Paper
Rolling Pin
Sharp knife or Bench Scraper
2-inch Muffin Baking Pan
Non-Stick Olive Oil Cooking Spray
Prep Time: 1 hour 30 minutes
Cook Time: 30 - 35 minutes
Instructions
Peel and cut sweet potatoes into even size cubes (about 1 inch). Place cut sweet potatoes into a pot and add enough water to cover them by about 1 inch. Add 1 tsp Salt and cook potatoes on a medium-high heat until the water begins to boil. Reduce the heat and simmer the potatoes until they are fork tender (about 12-15 minutes).
Drain the water well using a strainer, and place potatoes back into the pot. Mash the potatoes until they are smooth and there are no lumps. Allow the potatoes to cool to room temperature.
Preheat Oven to 350 degrees
In a mixing bowl, combine the Mashed Sweet Potatoes, Tigernut Flour, Cassava Flour, and Salt. Mix together until well combined and a dough ball is formed. Note: the dough should be soft, pliable and not wet or sticky. Add more Cassava Flour as necessary to achieve this consistency.
Place the dough between two sheets of parchment paper. Using a rolling pin, roll out the dough into a large rectangular shape. Try to make the dough as equal in dimensions as possible at about 9 x 12 inches, and no less than ¼ inch thick evenly across the entire surface.
For the filling, combine the Cinnamon, Coconut Sugar and Salt in a small bowl and mix until well combined. Slightly melt the Coconut Oil, allow it to cool for 3-5 minutes, then add the Vanilla Extract. Use a brush to evenly spread the Vanilla-Coconut Oil mixture evenly across the entire dough surface. Evenly sprinkle the entire Cinnamon-Sugar mixture over the lower ⅘ surface area of the dough, and gently press the mixture into the oiled dough surface.
Using the parchment paper to help you, begin to roll the dough starting on the long end that has the filling, rolling towards the long end without any filling (jelly roll style). Roll tightly but be careful not to tear or crack the dough. If the dough cracks, use wet fingertips to help bring the dough back together.
Using a sharp knife or bench scraper, cut the dough into even rolls about 1 inch thick. You should be able to get 10-12 pieces.
Place rolls into the muffin dish greased with Olive Oil Cooking Spray.
Place the baking dish on the middle rack of the oven and bake for 15 minutes. Rotate the dish 180 degrees, then bake for another 15-20 minutes.
Remove from the oven and allow rolls to cool for at least 10 minutes before serving.
Serving Size: 1 Cinnamon Roll
Servings per batch: 12
Nutrition Facts* (per serving):
Calories: 187 Cal
Fat: 5.5 g
Saturated Fat: 4.5 g
Sodium: 419.5 mg
Carbs: 30.5 g
Fiber: 3.5 g
Sugars: 9 g
Protein: 1.5 g
*These values were estimated by calculating the nutritional value of each ingredient and combining the totals, then dividing them out by the number of servings. The true nutritional value of the final product may vary depending various factors including the ingredients used.
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