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Parsnip Apple Cake with Rosemary and Olive Oil

lectin free recipes

Fall is here and so my desire to eat more grounding, earthy foods. And even though Dallas weather doesn’t show many signs of fall yet, days are shorter and more inviting to baking. And so my three lonely parsnips I had in the fridge and the small organic fuji apples I bought few days ago found their way to my heart through this super delicious and warming parsnip cake.

Safe Bakeware and Warming Cakes

I know what you are thinking right now: hmmm, parsnip cake? I love the idea of exploring new, unexpected ways of pairing savory with natural sweetness found in different vegetables and creating something that our mind needs some time to wrap around. And to make it even more intriguing, there is no sweetener in this cake, other than one tablespoon of yacon syrup. There is also plenty of sea salt, which makes it a salty cake. And then fresh rosemary and extra virgin olive oil… And the apple. It worked in my mind and I’m happy how it ended up tasting and looking.

But before we go into the recipe, let’s talk bakeware, since it is the season of baking. It’s hard to find baking dishes, loaf pans, cookie sheets etc that are made from safe materials. Most of them are made of aluminum and / or coated with non stick surfaces. And it’s not ok to use them. but what are the safer alternatives? I’m going to list few options below, mostly things I use or similar with what I use if they are not available online. In general, stainless steel, glass, stoneware and ceramic coated and even cast iron (for occasional use) are great alternatives that work really well. Make sure, if you use ceramic coated bakeware, that they are not scratched. They usually scratch easily and I wouldn’t use them if the top layer of ceramic is compromised.

Pyrex Glass Loaf Pan

Good Cook Ceramic Loaf Dish

Pyrex Easy Grab Bakeware Set

Staub Ceramic Bakeware Set

GreenLife Ceramic Muffin Pan

GreenLife Round Cake Pan

Lodge Cast iron Mini Cake Pan (for biscuits, muffins, cupcakes)

Anchor Hocking Mini Pie Pan, Glass, Set of 4

All-Clad Stainless Steel Baking Sheet (I use this almost every day)

All-Clad Stainless Steel Cookie Sheet

So now back to our recipe. This is a great breakfast cake, that tastes savory and naturally sweet from the parsnips and apples. It’s very moist and you will have to cut it in thicker slices, as it tends to crumble. When it comes to spices, feel free to use pumpkin pie spice mix, or add cinnamon. Since I am on a low histamine diet, I can’t have those, but they will be amazing mixed with this cake. I used all-spice instead. So the good news is that this is a low histamine cake, especially if you are not extremely sensitive to eggs and hazelnuts. The apple and rosemary are anti-histamine, so it balances out the potential effect of eggs and nuts. The cake is also loaded on healthy fats: the extra virgin olive oil, shredded coconut, hazelnuts and since it’s baked at 325F you shouldn’t be worried about those oils being compromised.

If you feel like a sweet cake, increase the amount of yacon syrup or add an alternative sweetener, but I would encourage you to give your palate a break from the sweet taste, as it might affect the insulin level the same way as sugar does. Plus, it’s worth exploring the earthy sweetness of apple and parsnip by itself.

*This post contains affiliated links, which means I get a small commission if you choose to purchase something via one of my links, at no extra cost to you.

Parsnip Apple Cake with Rosemary and Olive Oil

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By Claudia Curici Serves: 6
Prep Time: 15 minutes Cooking Time: 50 minutes

Lectin-free, low histamine and almost sweetener free cake.


  • 2/3 cup ground hazelnuts (about 1/2 cup whole)
  • 2/3 cup cassava flour
  • 2 tablespoons psyllium husk
  • 1/3 cup shredded coconut
  • 1/2 teaspoon sea salt
  • 1/2 teaspoon cream of tartar
  • 1/4 teaspoon baking soda
  • pinch of freshly ground pepper
  • 1/4 teaspoon all-spice (freshly ground is possible)
  • 2 cups riced parsnip (about 3 small to medium parsnips)
  • 2 pastured eggs
  • 1 tablespoon yacon syrup
  • 2/3 cup extra virgin olive oil
  • 1 teaspoon vanilla
  • 1 teaspoon fresh rosemary, finely chopped
  • optional: pumpkin spice mix, cinnamon
  • 1 small organic apple (I use Fuji), cut in small to medium cubes (about 1/2 inch)



Preheat oven to 325F.


Grind the hazelnuts first, in a food processor. You want a little texture, so don't process them all the way to becoming a flour. Take the hazelnuts out and measure 2/3 cup. Don't clean the food processor, you will use it again.


In a big mising bowl combine the cassava flour, psyllium husk, hazelnuts, coconut, salt, cream or tartar, baking soda, pepper, all-spice (or other spice mix you choose, such as pumpkin pie spice or cinnamon). Add the cubed apple and mix so all the apple is coated in the dry mix.


Cut the parsnip in chunks and rice it in the (already dirty, haha) food processor. You need a texture similar with cauliflower rice or even smaller. I used 3 medium parsnips which made two cups of riced parsnip (if you want to measure you have to take the parsnip out and after measuring put it back in the food processor.


Add the eggs, yacon syrup, extra virgin olive oil, vanilla and chopped rosemary to the food processor and mix until you have a creamy texture.


Add the content of the food processor to the bowl and incorporate with a spatula.


Grease a loaf pan with olive oil and add the batter to the pan.


Bake for about 50 minutes or until golden brown on top (I used a glass baking pan. You will have to adjust the time if using a metal pan, as glass takes a little longer).


Let it slightly cool, remove from the loaf pan and slice thick for serving. Store in the refrigerator or freeze in slices.


If using a metal baking pan the timing will be shorter, maybe 40-45 minutes. Keep an eye on your cake. This is a savory cake, if you need more sweetness increase the amount of yacon syrup.

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  • Reply
    October 10, 2019 at 8:13 am

    Sounds great Claudia. I am on a very low carb diet as I have insulin resistance. Can I swap the cassava flour for a mix of nut flour and cononut flour? And would it work with any veg other than parsnip? Thank you so much. I m really after a loaf cake that is low carb and could be eaten for breakfast. Thank you xx

    • Reply
      October 11, 2019 at 9:50 am

      Hi Rita, I think we already discussed this on my Instagram, but I’ll answer this so other readers can see. You can try to replace cassava with almond flour but I can’t say you will get the same result. I don’t see any other veggies fitting in here. All veggies are carbs. It’s only 1/4 cup of riced parsnip for one serving (a thick slice), would that worry you?

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