Apples with Sweet & Salty Cinnamon Date Dip (AIP)


This recipe is: Paleo + AIP (Autoimmune Protocol) + vegan + coconut free

J U M P   T O   T H E   R E C I P E

I was craving salted caramel & since most AIP caramel recipes feature coconut (which my body doesn’t always love) I got creative & whipped up this entirely nut-free treat. Sweet & salty with a bit of spice, this simple & luxurious date-based dip turned out part salted caramel, part apple crumble & 100% deelicious.  

Okay, I know I called this recipe a “treat” but the truth is, it’s MEDICINE. It’s loaded with potassium, vital trace minerals & anti-oxidants. It’s also anti-parasitic! So this isn’t just some sugary fix. Nope. Repeat after me:  This. Is. Medicine.

Just take a look at these nourishing ingredients:

IMG_6597Medjool dates → Dates are a whole food that are packed with healing nutrition. Check it out:

  • Compared to similar types of fruit, such as figs and dried plums, dates have the highest anti-oxidant content.
  • Dates contain several minerals & cell salts, including phosphorus, potassium, calcium & magnesium which support bone health & cellular hydration.
  • Dates are a natural anti-parasitic.
  • Studies have found dates to be helpful for lowering inflammatory markers.
  • And although they are high in fructose they’re also an potent source of fiber so they actually have a low glycemic index (GI)

Maple Syrup → This natural sweetener features over 65 different anti-oxidants & contains high levels of zinc and manganese, which are needed for healthy immune function. BTW, you wanna get the good stuff, which used to be labeled as “Grade B” but now it is called “Dark.”

Water → I know it might seem silly to mention this, but we’re 75% water so water’s kinda important. Tap water has all kinds of scary stuff in it & cheap plastic filters (even if they’re BPA-free) just don’t cut it when it comes to filtration. That’s why we saved up & got a Berky water filter. I know Berky’s are a bit spendy, but believe me: they’re worth it.

Cinnamon Powder Most “Cinnamon” sold in the U.S. is actually Cassia. True Cinnamon, also know as Ceylon Cinnamon,  has a softer, sweeter flavor & is a powerful superfood. Just 1 teaspoon of Ceylon Cinnamon contains more anti-oxidants than an 8 oz glass of pomegranate juice! Substituting Cassia is fine.

Salt → I use Redmond’s Real Salt in all my cooking because it contains minerals & trace minerals necessary for good health. Also, it’s delicious. I used to buy it in small packs but now I buy it in bulk, which saves me some cash & cuts down on waste.

Apples → The soluble fiber & pectin in apples makes them the ultimate colon cleanser. Apples also contain phyto-chemicals that support neurological health, provide trace minerals like manganese & molybdenum, as well as electrolytes & critical mineral salts that help the body rehydrate itself.


IMG_6599Serves: 4 | Total recipe time: 10 min | Prep time: 6 min | Standing time if following Fatigue Friendly Instructions: 5 min | Difficulty Rating:🥄

💚 12 good sized Medjool dates

💚 1/4 cup maple syrup

💚 1/2 cup water

💚 1/2 teaspoon cinnamon powder

💚 1 teaspoon salt

💚 4 apples

IMG_6602.JPG1️⃣ Pit the dates.

2️⃣ Place all the ingredients in a blender and blend until thick & creamy, using a spatula to scrape down the sides once if needed (this takes about 1 1/2 minutes in my high speed blender.)

3️⃣ The easiest way I’ve found to core & slice up apples is to use a melon baller like this:


4️⃣ Use a rubber spatula to scoop out the dip & then lick the spatula because seriously, why wouldn’t you??

5️⃣ Serve the dip with the apple slices & get your delicious dunk on! (You WILL want to double dip.)

The next set of instructions was lovingly adapted for folks experiencing chronic fatigue. If you’d like to skip it click HERE to get to the rest of the post.

IMG_6603.JPG1️⃣ Gather the ingredients and your blender and set up a seat by the counter. I keep my measuring utensils in the drawer below where I do my food prep, which I recommend. That way you don’t have to move in order to get the utensils you need.

2️⃣ You can do this step sitting down: Pit the dates & put them into the blender. Then add the other ingredients.

3️⃣ Blend until thick & creamy, using a spatula to scrape down the sides once if needed. If you’re able to sit by your blender (mine lives on the counter) then take a load off while blending (about 1 1/2 minutes in my high speed blender.)

4️⃣ Cut the apples into slices. The easiest way I’ve found to core & slice up apples is to use a melon baller like this:


I found it helpful to stand when first cutting the apples in half. Afterward you can sit for the de-coring & slicing.

5️⃣ Use a rubber spatula to scoop out the dip & then lick the spatula because seriously, why wouldn’t you??

6️⃣ Serve the dip with the apple slices & get your delicious dunk on! (You WILL want to double dip.)



🔹 The easiest way to clean the blender is to fill it with warm soapy water, put the lid on tight & “blend” to self-clean. Then just rinse!

🔹 If you’d like to make this in advance, spray the apple slices with lemon water to prevent them from browning.

🔹 The dip is also great on bananas!


I used to avoid fruit at all costs. Fruit was sugar. It fed infections. Fruit used to be an absolute “no-no” food for me.  I used to look at dates with the same horrified expression I’d use when looking at Snickers. In my mind there was no difference between the two.

Of course it turns out there’s a HUGE difference between dates & Snickers bars. One is something Mama Nature grows from the goodness of the earth. The other is something humans concocted in a food lab.


This should have been obvious, but it wasn’t. That’s how intense my fruit fear was: it defied all logic. Thankfully I finally shed my fear of fruit & now I know:

It’s A OK to eat fruit.

Even dates.

Fruit is not “just sugar.” Far from it. Fruit is an incredible source of soluble fiber and pectin which help keep our colons clean & cholesterol low. It contains high amounts of vitamin C which humans can’t produce (vitamin C must be consumed), plus other vital vitamins & minerals. It’s also a powerful source of inflammation-busting anti-oxidants & disease fighting phyto-nutrients.

Folks, fruit is your friend. ESPECIALLY if you’re healing.

If you can’t digest fructose, or are recovering from sugar addiction, then of course be mindful. You know yourself. Otherwise, it’s time to ditch the bunkum idea that fruit isn’t a healthy & healing whole food. It’s one of nature’s medicines.

So eat your fruit. Life is sweet. 

Hugs & sticky fingers,


How do you feel about fruit? Is it a food you tend to avoid or feel guilty about eating? Can you relate to having a “fruit fear?”


“Life is short, and it is up to you to make it sweet.” ~ Sarah Louise Delany

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5 thoughts on “Apples with Sweet & Salty Cinnamon Date Dip (AIP)

    1. Well I’ll be. You are completely right! I actually didn’t know that. Thank you so much for letting me know. I’ll make adjustments to this post accordingly. Thanks again! Xx Kat

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