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Paleo Sticky Date Pudding Cupcakes + My Review of Optimum Health The Paleo Way


buttermilk crepes recipe

Recipe: Sticky date pudding muffins

Hello my lovely readers. Today I have two awesome posts in one! First of all, you get a recipe of these delectable and paleo friendly sticky date pudding cupcakes/muffins with fresh raspberries. These were adapted (because I can’t just follow a recipe like all normal people) from a recipe for a mini sticky date pudding by Claire Yates of Indi Nature. I found the recipe in her new book Optimal Health The Paleo Way, which should be hitting the shelves of most major stores’ early November. This brings me to the second part of this post – my review of this new book. Now, I will preface this by saying that I don’t do many book reviews (mainly because nobody sends me any), so I was quite excited to receive Claire’s book in the mail and to test out some of the recipes before it goes on sale.

Before we jump into the pudding so to speak, here is what you need to know about the Optimal Health The Paleo Way book.


Being a paleo cookbook author and food blogger, I read a lot of literature on the subject matter. So every time I pick up a new book on the topic I wonder what new things I will learn and will I learn anything at all. Oh boy, did I learn stuff!

Claire Yates is a nutritional medicine practitioner so she really understands all the nerdy stuff about what we eat and how it affects our bodies. All of that is really well covered and you will learn a lot about fat, protein, carbs and nutritional benefits of different foods. However, I wouldn’t just call this a diet book. It’s more like a manual to healthier living. I love that things like hormones, stress, gut health, inflammation and sleep are covered, in fact they all have their own chapters in the book. There is a great chapter on food as medicine teaching you about the healing and restorative ingredients and how they work and a full chapter on how mind, body and soul are connected. Claire has a beautiful, holistic life philosophy and it really comes through in this book.


Now that was just one half of the book. The other half is dedicated to an easy to follow 28 day reset program including lots of practical information on how to get started, the daily rituals, supplements and how to continue your lifestyle after the program is finished. Like any reset program, it might seem restrictive but once you read through all the meals and recipes you will actually want to try it. Everything looks very delicious and satiating, and I honestly don’t think you’ll be missing other foods.

The last part of the book contains over 100 delicious paleo recipes and to be honest I think Claire doesn’t give herself enough credit when it comes to cooking. Everything looks healthy but also very tasty and easy to make. I am definitely trying chocolate cherry bites, cold prawn and kelp noodle salad, blueberry ice-cream, nori egg and chicken rolls and butter chicken. There are also salad dressings, sauces, bone broth, salad, breakfasts, main meals and much more. And of course, I absolute loved the sticky date pudding muffins.

If you’re going to buy a book on paleo, or nutrition in general, make sure it’s this one! Whether you’re new to the concepts or you consider yourself an expert, it has something for everyone. The best part is you can tell it’s written by someone who obviously loves food so it’s become one of my favourite paleo cooking books.  You can pre-order Optimum Health The Paleo Way here (actually if you order from them any time before end of November, you can go in the draw to win a 1 hour free consultation with Claire over Skype), otherwise look out for it in Australian stores early November. I believe you can find it in some stores already. Also, check out Claire’s website and Facebook for more updates on where to get it.

And now back to the sticky date muffins! The original recipe makes these in ramekins in a microwave so it’s a quick dessert you can make in 10 minutes or so. I didn’t have any ramekins in the current kitchen so I used a muffin tray instead and double the ingredients, which produced 5 muffins/cupcakes. I also added some extra stuff to the sauce and made it thicker so it’s like a sticky date ganache. Raspberries go superbly well with the muffins and the ganache, the more the better. I hope you enjoy them as much as we did.



For the muffins

  • Butter to ghee to grease the muffin tray with
  • 10 tbsp water
  • 12 dates
  • 1 ½ ripe banana, peeled and roughly chopped
  • 2 ½ -3  tbsp coconut flour
  • 1 tbsp vanilla extract or essence or 1 fresh vanilla bean, seeds scraped out
  • 2 eggs
  • 1 tsp honey (my addition but it will be sweet enough without)
  • ½ tsp baking powder

For the sticky date ganache

  • 5-6 dates, chopped
  • ½ of orange, juice only
  • 3 tbsp almond milk (coconut milk or water can also be used)
  • 1 tsp vanilla extract or essence
  • 1 tsp honey
  • Fresh raspberries or strawberries for garnish


  1. Preheat oven to 185°C (365 °F).
  2. Grease muffin tins with the butter or ghee and set aside.
  3. Heat the dates and water in a small saucepan over low heat until the dates break down and thicken. Use a fork to mash them together and set aside.
  4. Place the coconut flour, egg, banana, vanilla extract and baking powder in a blender or food processor and mix well until well combined and aerated.
  5. Add the dates to the banana mixture and combine. Evenly distribute into the ramekins. Cook in the oven for about 20-22 minutes.
  6. While the muffins are in the oven, place the sticky date ganache ingredients in a small saucepan over a low heat and cook for about 3-4 minutes or until the dates break down. Mash with a fork and whisk until thickened. Set aside.
  7. Allow the muffins to rest for 5 minutes before removing them to a serving plate. Scoop a dollop of sticky date ganache paste on top and garnish with a few raspberries.

Preparation time: 15 minutes

Cooking time: 25 minutes

Number of servings: 5


  1. I just made these today after promising my bf I’d have a go at something baked and he LOVES sticky date pudding so this seemed like a good shot. I made mine in a muffin pan with little cupcake holders and while I can see how a ramekin would be good, because they are so soft, mine have come out very well as little mini cakes. So so sweet and very pretty! Delicious! I’ll be making these little beauties again. xo

  2. Dig it, this looks great, plus we’re always stoked to see more Paleo knowledge shared! For those of you who don’t want to muck about with recipes and making a mess in the kitchen, swing by our site & check out the paleo desserts we have for sale: Rock on Paleo peeps! Cheers, Nik@PT

  3. Would it work to replace the banana with appke, pear ir carrot as I cannot eat banana. Or do you have any other suggestions.

    1. Hi Lindy, I have tried with any of those but I would think that carrot and apple or pear together might work well. Banana is a little creamier so perhaps you can even try adding a little bit of avocado. Maybe try making a smaller batch to test it out and I’d love to know how it went.

  4. I recently bought dates at Costco. They were grainy and not tasty. I was wondering if that is normal, and where do you buy your dates?

    1. Hmmm, not sure what you mean by grainy. They might have been a little drier than they should be and as a result had a grainier texture. I know dried figs can have a grainy texture because of the seeds but I haven’t experienced that with dates, especially not after you soak or cook them. I get mine from a either a health food store/Wholefood, from an Indian or Middle Eastern grocery store or from our little shop next door that sells them (lucky). I’m in London these days too. You can also look at ordering them through Amazon and check the reviews first.

    2. LOVE them when they’re grainy (Have to have sever restraint to keep from popping them like candy!! LOL)
      – but that doesn’t change them if you’re going to cook with them. They still do fine.

    1. You don’t taste the coconut very much as banana is quite overpowering but if you want to replace it I would use double that amount in almond meal and maybe a little bit of starch like tapioca or arrowroot (maybe 2 tbsp).

    1. Hey Jess, coconut flour is extremely moisture hungry so it soaks up a lot of liquid and bulk of the mixture comes from the other ingredients. They are little muffins, not a big batch. You can double the ingredients to make a bigger batch. Irena

  5. Delicious recipe! Only thing I had to change is the quantity of the ganache, and if I had read the recipe beforehand, I would have doubled the cupcakes as well. I had to quadruple the ganache because I like to be generous (at least a little bit more than a dollop) on my cupcakes, but overall I’ll be making more of these soon for sure! Thanks for sharing!

  6. Hmm. I divided the batter into six muffins rather than five. The cooking time was *way* off. These took more like 45 minutes to set up. Even without the added honey, I found them cloyingly sweet. The flavor was disappointing, too. Very one dimensional. A whole lotta effort for very little reward. On a positive note, the process of breaking down the dates in almond milk reminded me how much I love my paleo fauxtmeal…. mixed nuts, minced dates, almond milk microwaved and eaten like oatmeal. Yum!

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