Treat Yourself eBook |

Treat Yourself eBook

Treat Yourself: Real Food Desserts

One unfortunate truth that real foodies have to confront is that sugar isn’t good for you.  Knowing this means that most desserts — homemade or store-bought — are out, because most rely heavily on sugar for their flavor, namely white sugar.  Most also have little fat and what’s there is in the form of vegetable oils; they also use a lot of white flour.

What’s a person with a sweet tooth (which, let’s face it, is everyone at some point!) to do?  Avoiding dessert for the rest of your life just isn’t feasible.  Life without a treat now and then is dull and boring.

But now…you can Treat Yourself again!

Treat Yourself: Real Food Desserts is exactly what it sounds like.  It’s a book filled with delicious, sweet, tempting desserts — which rely only on real food!  They’re full-fat, full flavor, and low-sugar.  There’s no white flour, white sugar, or vegetable oil to be found.  In fact, they’re all based on sprouted flour, soaked flour, or almond flour, if flour is used at all (yes, there are several grain-free and even GAPS-friendly treats!).

When desserts are made with real food, you can have your cake and eat it too…without the guilt!

For those who are on restricted diets like GAPS, there are several options for you, too.  Carrot Cake, Lemon Cake, and Chocolate Cake are all GAPS-friendly!  Next time you have a celebration coming up, don’t go without dessert.  Just make it healthy!

Table of Contents:


  • Acknowledgments
  • About Desserts
  • Sweeteners
  • Allergy-Friendly Selections

Cakes and Frostings

  • Vanilla Cupcakes*
  • Chocolate Cake I
  • Chocolate Cake II*
  • Vanilla Sponge Cake
  • Lemon Cake*
  • Spice Cake*
  • Carrot Cake I*
  • Carrot Cake II
  • Cream Cheese Frosting*
  • Chocolate Frosting/Sauce*
  • Whipped Cream*
  • Vanilla Bean Cheesecake*


  • Brownies*
  • Chocolate Cookies*
  • Chocolate Chip Cookies
  • Butter Cookies
  • Chocolate-Mint Filling*

Ice Cream and Frozen Treats

  • Strawberry Yum Yum
  • Chocolate Gelato*
  • Mocha Gelato*
  • Strawberry-Peach Frozen Yogurt*
  • Strawberry Ice Cream*
  • Strawberry Lemonade Freeze*


  • Cinnamon Rolls
  • Crepes
  • Chocolate Éclairs
  • Scones*
  • Pie Crust*
  • Strawberry Pie*
  • Chocolate Pie*
  • Strawberry Short Cake*
  • Chocolate-Hazelnut Sauce*


What are others saying about Treat Yourself: Real Food Desserts?

“Kate’s cookbooks appeal to my restricted diet like no other. My mouth was watering as I read through the Table of Contents and I hoped desperately that I could in fact eat this food. As I read on to find that she only used sweeteners that I could eat, I was thrilled. When I saw how the number of recipes that could be made grain- and dairy-free, well, I was tickled, to say the least. This book is an absolute godsend to a family choosing to eat only nourishing foods but having a hard time putting to rest our collective sweet tooth. I can’t wait to make every recipe in here. This book absolutely made my day.”

–Nina Nelson,

“Over the past year, my passion has been all about transitioning my family’s lifestyle in every way – switching from toxic to all-natural personal and household products; focusing more time and energy on nature and the outdoors – and most of all, finally starting to eat REAL food – something I’ve come to realize I’ve rarely experienced at all in life until now. As I’ve come to see more and more how much of what we put into our bodies has been manufactured in a science lab, I am ever grateful for people like Kate who accept no substitutes – and are willing to share their brilliance – especially when it comes to the area of dessert! As a new GAPSter, I’m particularly excited to have this excellent resource – another winner from the kitchen of the Modern Alternative Mama! Having happily used and heavily recommended many of Kate’s recipes over the past several months, I can’t wait to get my teeth into the ones available here – and I know you’ll enjoy Kate’s work as much as I do!”

–Kelly Seow,

Treat Yourself: Real Food Desserts is exactly that! A TREAT! I had been looking forward to this Ebook since it was announced and it did not disappoint! Not only does it have some wonderful background information on sweeteners but all of the recipes are easy to make and real palate pleasures! I made the lemon cake, the carrot cake, the spice cake, the cream cheese frosting, the chocolate mint filling (yes, to eat all by itself) and the soaked cinnamon rolls. I seriously have never tasted “healthy,” real foods desserts that were this delicious! The cakes were moist, the frostings rich, and the cinnamon rolls were divine! I also loved that there are many grain free selections as well as GAPS friendly desserts! This is a must have for any real food kitchen!”


“When making the switch to the real food lifestyle, some people may think they have to give up their “sweet tooth.” Kate Tietje is here to prove that assumption wrong with Treat Yourself: Real Food Desserts. From chocolate chip cookies to vanilla bean cheesecake to gelato and eclairs, Kate shows the real food lifestyle is not one of denial–but of delectable desserts.”

–Erin Odom, The Humbled Homemaker,

“Grains and sugars have been an addiction of mine for my entire adult life. It wasn’t until recently that my husband and I decided to eliminate refined sugar, and drastically reduce grains, our family’s diet for good. The process has taken longer than I had hoped, mostly due to the fact that we all have quite a sweet tooth and I genuinely enjoy baking. We consider ourselves to be a “dessert after dinner” family and it has been especially troubling for our children to not have any sweets following the evening meal. As I’ve become more comfortable using healthier alternatives we’ve been able to introduce some sweets back in but we have missed the comforts of brownies, cakes, pies…and cinnamon rolls. Oh how we’ve missed cinnamon rolls! I am so thankful that Kate has taken the time to put together a book that I feel was written especially for my family. As we continue on our journey toward healthier eating, I am happy to know that we will no longer feel deprived of the treats that we have come to love. It feels wonderful to feed my family desserts that are tasty and good for them – something I’d never thought I’d be able to say!”

–Genesis Wheeler,

“Even when you strive to eat real food, you crave an occasional sweet, but you don’t want to throw all of your real food knowledge out the window to do so!  Taking a dessert recipe and modifying to be more healthy can be very time consuming and not exactly what you want to go through every single time you want a cookie.  Treat Yourself provides you with many simple real food dessert recipes that you can quickly make without having to stop every few minutes to figure out how to modify your sweet.  It’s sure to become an oft-used tool for real food bakers everywhere.”


“Kate has created a great resource for all cooks who truly want to use nothing but the best ingredients.  Nowhere else will you find such a wide variety of desert recipe’s using sweeteners such as maple syrup and honey and without the standard white sugar yet with the same great taste!  I recommend this book for anyone looking to make a healthy and delicious dessert for their family.”


Buy your copy of Treat Yourself: Real Food Desserts here.


Hi, I’m Kate.  I love medical freedom, sharing natural remedies, developing real food recipes, and gentle parenting. My goal is to teach you how to live your life free from Big Pharma, Big Food, and Big Government by learning about herbs, cooking, and sustainable practices.

I’m the author of Natural Remedies for Kids and the owner and lead herbalist at EarthleyI hope you’ll join me on the journey to a free and healthy life!

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