Inspired by Spunky Coconut: Halloween Recipe Round up and Bagel Review

Kelly, from Spunky Coconut, was one of the very first bloggers I started reading when we went Paleo.  Her family isn’t Paleo, but she’s got an amazing success story from her family going grain-free and dairy-free, so I often can easily adapt any of her recipes which may have minor ingredients we don’t use.  In the case of this post, that would be her Cinnamon Raisin Bagels.  We made them for our Easter brunch as mini bagels with my vegan brother, since they don’t have eggs. I think I saw all of the boys under age 30 eat at least 3 of these – they were GOOD.

Earlier this week Cole asked if we could make more vegan recipes.  Matt and I both immediately perked up, raised our eyebrows and said in perfect harmony, “What do you mean?” And Cole said, “You know, like those bagels we make for Uncle Kris?” After a huge sigh of relief and a wipe of the forehead, we told Cole we’d be happy to make him more bagels.  You know they were GOOD to make a 6 year old remember and ask for them months later! So with permission from the lovely Kelly, below are our two recipes as we have adapted them. Please check out her site, her new baby Ginger is adorable!

Before you move on to these recipes, though, I’d love to announce our very first Paleo Parents Recipe Round-Up.  I’ve been stewing on the idea of a big Halloween post for quite some time. We personally love Halloween and have plenty of ideas to make the holiday enjoyable even if you don’t eat candy! Today I finally put two and two together that I could encourage other bloggers to do the same if we share alternatives to the traditional candy holiday a lot of parents dread. I’ve had the pleasure of participating in two Spunky Holiday Round Ups (Easter/Passover and Independence Day) and thought doing one ourselves, a recipe round-up, would serve quite a few folks well for that tough time of year.   So, if you’d like to participate in the recipe round-up here’s what we ask:

  • Please copy the graphic above and put it at the top of your post, see my example of how I did Kelly’s
  • Use a recipe that’s grain-free, legume-free and uses natural sugars (unrefined and not sugar alcohol based) – dairy-free is not a requirement but would be lovely as most of our readers don’t eat a lot of dairy
  • Send me a link to your recipe using the comments below or our contact form NLT October 16th at 12PM EST
  • I will then do a big Paleo Halloween Recipe Round-Up post on October 16th (or thereabout if I get a bunch of last minute submits) with a description and picture of your recipe and a link back to your site

I think this could be really wonderful for all the families who struggle to find food their kids will eat – having a post with dozens of choices for one of the toughest times of year will be a great resource for parties, pot lucks and the night some parents dread.  We’re looking forward to seeing what alternative food ideas our community members come up with!

And without further ado, the inspiration for all this holiday non-sense, Kelly’s Bagels made Paleo and in mini cinnamon raisin and pumpkin chocolate chip versions!

Spunky’s Cinnamon Raisin Mini Bagels Paleofied
3 tbsp golden flax meal(we grind the seeds in a coffee grinder)
3 tbsp applesauce (2 Tbsp extra for vegan bagels)
2 tbsp water
1 tbsp apple cider vinegar
1 egg ( skip for vegan bagels)
1/4 cup unflavored unsweetened hemp or almond milk

1 tbsp honey
1/4 cup  coconut oil, liquified
2 tsp cinnamon (we love cinnamon so we add more)
1/2 cup coconut flour
1/2 cup tapioca flour
1 tsp salt
1 tsp baking soda
1/4 cup raisins for Cinnamon Raisin Bagels (smaller work best)

Spunky’s Mini Bagels Paleofied and Pumpkin’d Up
3 Tbsp golden flaxmeal(we grind the seeds in a coffee grinder)
1/4 C pumpkin puree (2 Tbsp extra for vegan bagels)
2 Tbsp water
1 Tbsp apple cider vinegar
1 egg ( skip for vegan bagels)
1/4 C unflavored unsweetened hemp or almond milk

1 Tbsp honey
1/4 C  coconut oil, liquified
2 tsp cinnamon
1/4 tsp nutmeg
1/2 C coconut flour
1/2 C tapioca flour
1/2 tsp salt
1 tsp baking soda
1/4 C mini Enjoy Life semi-sweet chocolate chips (Optional)


  1. ♥ Beat first set of ingredients together with an electric mixer
  2. ♥ Then add, one at a time, the remaining ingredients (except raisins and chocolate chips) while continuing to beat on low (have ingredients ready and portioned out, do not overbeat!)
  3. ♥ Pour in raisins or chocolate chips once fully combined, do not beat after you add chips
  4. Press the dough out on the counter, and begin to roll, squeeze and shape into a log, incorporating chocolate chips or raisins as you go (we recommend putting oil on your hands)
  5. Divide the log in 8ths
  6. ♥ Roll each piece in your oiled hands, then push one finger through the middle and shape the dough into a ring. We like to use an apple corer to pop out the middle and eat the delicious dough center! The dough is slightly fragile and may crack, just oil your hand and squeeze the cracks back together. We happened to have a discussion on tectonic plates causing cracks in the earth while performing this activity…
  7. Bake on a greased cookie sheet at 350 degrees for about 17-19 minutes

They do rise a little in the oven, so the size of the hole will shrink slightly during baking. Makes 8 mini bagels, expect to have to double or triple the batch after you try one!  The pumpkin flavor is faint, so we put pumpkin butter on them to really bring out the flavor – yum! Almond butter and applebutter made great “sandwiches” on the cinnamon raisin ones too.

Note: Due to climate you may need to add a little more flour or milk, depending on how dry or humid it is where you live.  I found that the dough should feel like one of those logs of Pillsbury chocolate chip dough, moist but not loose – crumbly but still holds together well when you form it. ♥ Do this step with your kids, cooking together is fun!

Thanks to Kelly for sharing her recipe and letting me modify it a little for the Paleo and Primal folk. We ♥ you and are so happy little Ginger is here and adding to your adorable family!  Also, don’t forget to come up with a recipe to submit for the first ever Paleo Parents Recipe Round-Up – Halloween style!

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  • Fork

    So basically Paleo just means Gluten Free then right?

    Because it looks like you’re harvesting the seeds of plants and processing them… so how is that different than Wheat? Oh because wheat is bad right… because of the Gluten… so it’s a Gluten Free diet because apparently eating seed products is Paleo even if our Paleolithic ancestors didn’t do it.

    Flax might or might not be healthy too… people will usually tell you that Wheat is healthy, and it’s been studied millions of times more than Flax.

    Personally I wouldn’t include processed seeds as Paleo.

    Hemp Milk? I’m not touching that one, but holy crap.

    • Paleo is different for us all, if you don’t eat seeds at all then use almond meal instead.  Does flax irritate YOUR gut? Are the Omega 3s something you’re not interested in? Then don’t eat it.

      I personally feel Grok would have eaten 3 Tablespoons of flax seeds, sunflowers seeds, pumpkin seeds or other occasionally back in the day. Waste not, and all that.  If it doesn’t need factory processing, we eat them in our house… personal preference.

      If you don’t use hemp milk (which has a great micronutritional value and Omega 3s) then make your own almond milk (as listed as an alternative).

      This blog has never treated Paleo as a direct interpretation of living the way cavemen did. It’s a practical approach to making foods kids will love in a healthier way – even the masters can’t agree on what is or isn’t Paleo/Primal/Real Food. But if that’s how you interpret Paleo, then by reading and commenting on this blog you’re failing more than my flax meal usage… cavemen didn’t have computers, right?

    • I’m glad life is so black and white for you. If you don’t like the recipe, don’t make it but you’ve accomplished nothing by your negative comment to a couple who is kicking butt in the paleo living department. 

  • Sarah

    I love those bagels from Kelly’s site!  We all love them around here.  I usually make a triple batch and they still don’t last more than a few days.  I’m excited to try your pumpkin ones, since we used to make pumpkin muffins (with lots of flour and sugar) this time of year and I have been wondering what I can make instead.  

    Also, at Halloween we let our kids go trick-or-treating a little bit with their friends since they enjoy it a lot, and then they leave out all the candy for the “candy fairy” who replaces it with a toy/game/book.  My kids are so excited to see what they will get in exchange for their candy this year!  

    • What an adorable idea! Our kids just know they get 2 pieces of gluten-free candy and the rest we “donate” to my office where we explain the sad adults don’t have the self-control of a 3 year-old to not eat candy 😉

  • Liz

    Hey Fork. 

    I shouldn’t need to explain to you the larger purpose of this blog, the intention of the above post in particular, or the fact that you are not the Paleo Police. It seems, however, that you don’t “get it.” NMP.

    Don’t waste your time being offended by, or scolding others for, deficiencies you perceive. That is, unless you’ve got something productive to say, such as:

    Go fork yourself.

    • Dude, I need more trolls so my Paleo buds can put smiles on my face more often – thanks for the giggles, as usual!

    • Meghanleigh0716

      I don’t even know you. But I think I love you.  🙂

      • Meghan, how can you not know CaveGirlEats.com – go, check it out – and listen to the BalancedBites.com podcst for more of Liz’s tomfoolery 🙂


    Made these for the fam this morning and they were super tasty.  I made the vegan pumpkin version, but doubled the spices and added some clove and ginger.  I used dried cranberries instead of chocolate chips.  Yum!

    • HMN NOVA

      BTW–the directions say “beat the first set of ingredients.”  Which ones did you mean?  I didn’t notice any separation of the groups of ingredients.  Just wondering. Thanks!

      • Should be a full line break after the egg in each set of ingredients. If it’s not clear I’ll try to fix it.

      • There WAS a formatting error – fixed now! 🙂

    • Sounds great! Perhaps we’ll do it that way next time.

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  • Oh my gosh… I have a vegan brother too.  Makes for some interesting meals and discussions, huh?  And… I bet my kids will love these!

    • Well, Stacy’s brother is Snoop Dogg level laid back about almost everything. Other than passing a few jokes back and forth, his veganism is never really discussed. We’ve managed to make all our side dishes vegan for him with no issues, take meat for ourselves and let him figure out his own main dish. Works out pretty well!

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  • Hey guys – here’s Ron’s contribution…hope you like it!

  • Anonymous

    I made some grain-free gluten-free soul cakes today, paleo-fied! They’re definitely in the special treat department, but still way less sweetened than typical Halloween store-bought neon-frosted cupcakes. Hope that it qualifies for your roundup: http://primalkitchen.blogspot.com/2011/10/gluten-free-grain-free-soul-cakes.html

  • Jennnuno

    Hey Fork, you should really do a little research before you go spouting off an uneducated opinion. Anyway, Just wanted to mention that there’s a diet out there very similar to paleo called scd. I use it to supplement my paleo recipes. A lot of people with severe digestive problems use it as well as the autism community. The recipes are delicious if you want to check it out I use a site called comfybelly.com. Under recipes, select scd. I love their jelly roll cookies. Just thought some of you paleo folks might want to check it out.

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  • Pooja Parikh

    I’ve been on the Paleo Diet for 5 weeks now, and since I’m doing it for autoimmune reasons there are various foods I cannot have in addition to the limitations already established. I had started to struggle because I was getting tired of the same textures/flavors every day. I tried various recipes to make bread-y things, but for some reason my cooking endeavors kept failing me…so as you can imagine, I was a bit skeptical when I saw this recipe. BUT I just made these bagels and they are SO easy and delicious!! I ate one while they were still warm and I cannot wait to use them to make sandwiches! Thank you for sharing this recipe!


  • Catherine

    Is there anything I can replace the tapioca flour with? I am on GAPS and it is not approved.

    • I don’t think there’s anything that will replace a starch that is not also a starch. Sorry!

  • Janet Potts

    Raisins not being my thing, how do you think the cinnamon raisin bagels would work with, say, chopped apple?

    • I think that would work well, yes. Just not too juicy and you should be OK.

  • Poppins

    These look great! However, I found that seeds like flax or chia irritate my gut. Is there anything I can substitute for the flax meal?

    • Eggs 🙂

      • Poppins

        Perfect! Any idea how many?

        • replace the flax and applesauce for 3 eggs (total) and 2 T honey. Let me know how it works out. If it’s too wet or too dry then you might need to add back applesauce, more oil or maybe tapioca to it.

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  • Christine

    Hi, would another flour work instead of cocount? I’m all out 🙁

  • PaleoPeach

    What’s apple butter guys?

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