Tag Archives: alternative

Susu’s AIP Friendly Fish Cakes [Paleo/Primal, Gluten Free, Grain Free, Egg Free, Dairy Free, Nut Free]

If you’re AIP, breakfast is a challenge. Bacon and Sausage, even homemade, gets pricey, and you don’t always have enough leftovers for everyone from the night before. If you work or have a busy home life you find you need to spend some of your weekend to make “freezer meals” so you can get through the week without having to devote so much of your morning to the kitchen.

We are fortunate that my whole family has had a lot of opportunities to fish, and we have built quite a stock of fish fillets in our freezer this year! Fish is a wonderfully nutritious source of protein and Omega-3 right fats and a fantastic way to start your day. My mom periodically reminded me that fish cakes were an easy and cheap meal that would make a wonderful staple in our diet, but the problem for us was trying to figure out how to make them without eggs as a binder. Well, thanks to one of my favorite blogs, Grazed And Enthused, I had learned how Japanese sweet potatoes make wonderful alternatives to binders and fillers used in normal recipes that are not AIP friendly. My experiment turned out wonderfully and my husband now enjoys pulling a couple of these patties out for a satisfying breakfast before heading to his physically demanding job. I’m happy to share this recipe with you, and I hope you enjoy! Remember that, like most recipes, you should always feel free to experiment with the spices and have fun!

Susu's AIP Fish Cakes With AIP Tartar Sauce
Susu’s AIP Fish Cakes With AIP Tartar Sauce

Susu’s AIP Fish Cakes


  • 1 large Japanese sweet potato, roasted (regular sweet potatoes with orange flesh do NOT have enough starch to work. Be sure it is a white flesh sweet potato)
  • 2 lbs. flaked fish (I boil fish fillets from fish we’ve caught and flake by tossing over and over with a large spoon, but responsibly caught and canned fish like salmon or tuna will work just fine)
  • 2 Tbsp lemon juice
  • 2 Tbsp fresh or dried dill
  • 2 tbsp fresh or dried parsley
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • 1/2 tsp black pepper
  • Redmond’s Real Salt to taste (I usually add this at the end, you can taste before baking your cakes because everything is cooked)


  • Preheat oven to 375° F.
  • Line baking sheet with parchment paper.
  • Roast and peel sweet potato, place in large mixing bowl.
  • Add all other ingredients EXCEPT fish and salt and blend with immersion blender (If you don’t have one, add all ingredients to food processor or standing blender and blend until smooth and well mixed. Return to large mixing bowl).
  • Add flaked fish and some salt and mix with your hands, making sure the mixture is well combined. The fish may break down a little more, that is fine.
  • Shape into patties or sticks*.
  • Place on parchment paper. You only need about an inch or two between each pattie. We like them large, like burger patties.
  • Bake for 20 minutes in preheated oven. Flip patties or sticks over carefully as they will be crumbly, then return them to the oven for another 20 minutes (40 minutes total). 
  • Remove from oven and allow to rest for 5 minutes or so on the baking sheet before serving. Once they have settled, they will hold together nicely.
  • Enjoy with your favorite veggies and my Avocado tartar sauce!

*NOTE: if making dip-able sticks for the kiddies, add 1 TBSP grass-fed gelatin to 3 TBSP boiling water. Once that is well mixed and cooled slightly, add to mixture before forming. Then roll sticks in a “breading” of coconut flour seasoned to taste with salt and pepper or anything else you like.
I hope you are inspired to make your life a little less stressful with little helpful things like freezer meals. You will  not regret giving these a try and making the effort to make your week ahead a little bit easier!

Thanks for stopping by!


Susu’s Primal Solution to Baking Powder

Happy Sunday!

When you’re taking on a healthy, primal, whole foods lifestyle you learn a few things. You experience a few let downs. You redefine the meaning of things. One of those things is the term “natural” in the food industry. This has forced most of us humans to return to cooking and baking pretty much every element that goes into our family’s bodies. While we are glad to do this for our loved ones, we have certainly had to redefine the term “convenience”.

There is a growing number of “primal” and “paleo” baked goods recipes out there in the world wide web, and we increasingly have options for alternatives to our favorite warm memories. We are still having to make judgement calls and filter through the misguided and untested recipes that make big claims, but yield dissapointment. We educate ourselves because we know we can’t trust our health to anyone but ourselves. This makes us question just about every ingredient called for in any recipe, and one of my first reserves in our primal journey was about baking powder.

Baking powder….how could this be a “real food ingredient”? Does it come from a plant? What the crap is it, really?

There are many different brands out there with a variance of ingredients, sometimes including a preservative, but always including these three: baking soda, cream of tartar, and cornstarch.

Cornstarch!!!!!!!!! Yuck…

But before you start hyperventilating…. there is a very easy solution!

I had already been doing research on alternatives to cornstarch and arrowroot powder seems to be the most recommended. I’ve experimented with it in other recipes and it has become a household staple worthy of a mason jar in our pantry, so this was the obvious choice.

I knew there had to be plenty of recipes for baking powder already out there, so I found one that seemed right and replaced the cornstarch with arrowroot powder. The proportions are as follows…

You will need:

  • 1 tsp baking soda
  • 2 tsp cream of tartar
  • 1 tsp arrowroot powder


  1. Combine all ingredients in a small jar with air tight seal.


  • I think I usually triple the batch, but it depends on the size of your jar.
  • There should be no problem with it expiring on you :).
  • Don’t forget to label it!

And there you have it. One less worrisome ingredient for your baking adventures.

Let’s be honest, though. It feels really good to have another item in your pantry that’s “homemade”, doesn’t it? You know it does…

Happy baking!