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​4 Healthy 4th of July Desserts in under 40 minutes

Posted by Edna B. Wilson on

For many of us, the 4 th of July is the official start of summer. The kids are out of school, it’s finally hot and often humid, and chances are it’s a long weekend. It’s also a chance to get together with families and friends to celebrate our nation’s independence, and to cook, eat and drink.

We’ve shared some great recipes for grilling in previous posts, but let’s not forget dessert. What would a summer picnic or grill be without dessert? Watermelon is an easy favorite, yet not the only choice out there. A few of my favorite 4 th of July desserts include Red Velvet Cakes, Paleo Coconut Trifle with Berries, Apple Crumb Pie and Paleo Bomb Pops.

Many of the ingredients for these recipes can be picked up at your local farmers market. Red beets, eggs, honey, strawberries, maple syrup, blueberries, and cherries are available at many markets. Fresh coconut may also be available, depending on where you live. If you’re not sure what’s in season or what vendors a market has, check out the list of vendors on their website or send them a note. Many farmers markets send out an e-newsletter to let you know what’s in season and what the vendors have to offer each week. You’ll just need to subscribe to their online newsletter. Share these treats with your friends and enjoy!

Spicy Red Velvet Cakes with Coconut Butter Filling

This yummy cake, broken out into two parts, gets its color from red beets and the recipe is from Additional tips for roasting beets are on their website.

Cake Ingredients:

  • 3 medium red beets, oven roasted and mashed
  • ½ cup coconut flour
  • 1 cup almond flour
  • 2 teaspoons baking powder
  • 1 teaspoon baking soda
  • ¼ teaspoon sea salt
  • ½ cup cacao powder
  • ¾ teaspoon sea salt
  • ½ cup organic canned coconut milk
  • 2/3 cup coconut oil, melted
  • 1 teaspoon pepper
  • 2 whole eggs
  • ½ mini chocolate chips


  1. Preheat oven to 375F
  2. Coat cookie pie pan with coconut oil
  3. In a large bowl combine all dry ingredients
  4. In another bowl combine remaining wet ingredients – mashed beets, coconut oil, eggs and coconut milk
  5. Mix wet and dry ingredients together and mix well
  6. Fill each cookie tin with batter and bake 15-18 minutes
  7. Remove from oven, let cool completely. Spread filling on one cookie and top with second cookie

Coconut Butter Filling


  • 1.5 cup coconut butter, softened
  • 2 tablespoons honey
  • ¾ cup coconut cream
  • ½ cup coconut flakes


  1. Place all ingredients except coconut flakes in a bowl and mix
  2. Gently fold in coconut flakes
  3. Store in fridge until ready to use
  4. Filling ought to be slightly firm but not stiff

Paleo Trifle

This colorful two part dessert uses in fresh blueberries and strawberries. Sourced from 1, this recipe is dairy and grain free.

Trifle Filling


  • 3 cups sliced strawberries
  • 1 cup blueberries
  • ¼ cup maple syrup
  • 1 can coconut cream
  • 12 coconut cakes, set 4 aside


  1. Slice 8 coconut cakes, add maple syrup and coconut cream and stir
  2. Let sit for 20 minutes or longer
  3. Place remaining cakes on the bottom of a glass or bowl
  4. Layer coconut cake and cream mixture over top
  5. Layer strawberries over top
  6. Alternate layers again and top with blueberries
  7. Refrigerate until served

To make the trifle, simply layer the cakes and filling once both are ready. It's a delicious dish for any 4th of July gathering, and the festive colors make it more fun!

Apple Crumb Pie

What would summer be without apple pie? We had to include it. Thanks to our friends at Fast Paleo 2, it’s a healthy Paleo take on a traditional Swedish recipe.


  • 4 apples – red, green or yellow
  • 2/3 cup almond flour
  • 2 tablespoons cinnamon
  • 2/3 cup banana flour
  • 1/3 cup coconut oil
  • 2 tablespoons maple syrup


  1. Preheat the oven to 390F or 200C
  2. Grease a pie dish lightly with coconut oil
  3. Peel and core the apples, cut them in half and then cut into thin slices
  4. In a large bowl, add the apple slices and cinnamon and toss until the apples are evenly coated, then transfer to the pie dish
  5. In another bowl, combine the almond flour, banana flour, maple syrup and coconut oil.
  6. Blend by hand until it turns to dough and shape it into a large ball
  7. Pinch small pieces of the dough and drop them on top of the apple slices. Add enough bits of dough to cover most of the apples
  8. Cook the apple pie for 20-25 minutes.
  9. Remove from the oven, let cool and serve with cold vanilla sauce. Serves 6.

Paleo Bomb Pops

Most of us loved popsicles when we were kids. These have great taste, fresh fruit and natural sugars. This quick recipe from The Freckled Foodie 3 makes 6-8 pops.


  • 3 cups Coconut water
  • ¼ cup Coconut milk
  • 1/3 cup fresh Blueberries
  • 10 Cherries pitted and sliced in half


You’ll need popsicle molds, a blender, popsicle sticks and a strainer.

  1. Mix 1 cup of the coconut water with coconut milk and pour into popsicle molds, 1/3 of the way full
  2. Place popsicle molds in the freezer for 30 minutes
  3. While they’re in the freezer prepare the second layer by blending 1 cup of coconut water and blueberries in a regular blender
  4. Strain out the seeds and skin with a strainer and pour into the molds until about 2/3 full
  5. Push the popsicle sticks into the molds, to the first layer so they stand up in the middle and return to the freezer
  6. Blend the rest of the coconut water and cherries and then strain
  7. Pour the cherry mixture into the molds and return to the freezer
  8. Freeze overnight and serve

These desserts are quick, easy and full of natural flavor without artificial preservatives, extra fats or processed sugars. Friends and family that have allergies or are gluten sensitive can also indulge in dessert this year, since there’s no wheat flour is included in the recipes. Happy 4 th of July!

Coconut Whoopie Pie


  • 1 ¼ cup shredded coconut
  • ¼ cup coconut chips
  • 3 eggs
  • 2 teaspoons coconut flour
  • 1 cup almond flour
  • 1/8 cup coconut milk
  • ¼ cup honey
  • ½ teaspoon each, salt and baking soda


  1. Preheat oven to 350F
  2. Combine ingredients and mix together
  3. Put 2 spoonfuls of batter in each cupcake foil
  4. Bake 12-15 minutes

 Image Credits: Pixabay





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