SIMPLE PALEO SNACKS COOKBOOK
“37 QUICK AND EASY PALEO SNACK RECIPES THAT
WON’T EXPAND YOUR WAISTLINE
WHY YOU SHOULD READ THIS BOOK
Snack attacks are without a doubt the death knell of many a well-meaning person’s
attempts at good health. Most of us can stick to preparing and eating three healthy
main meals a day, but when it comes to what happens between meals, all bets are
off. When 10am draws near, or you are sitting in front of the telly after dinner with
idle hands, you often find yourself craving that candy bar or packet of crisps. Then, if
you are anything like me, you end up negotiating with yourself before deciding that
eating the contraband will be your reward for such a healthy breakfast/lunch/dinner
as you actually “saved calories” – I’m right, aren’t I?
Since Paleo is a lifestyle choice and not simply a diet, sensible snacking needs to
become part of your daily routine so you are not caught out where you end up
guzzling down some forbidden contraband. You need to train yourself not to crave all
manner of dietary disasters in the form of candy, chips and sweets. Now while this
may seem like a gargantuan task, all it really takes is a little planning and preparation
to have delicious and healthy Paleo-style treats on hand when you are attacked by
the dreaded munchies. And also, because let’s be honest, when it comes to snacks,
carrot and celery sticks just don’t cut the mustard do they?
Snacking can derail even the most hardcore Paleoites attempts to keep on the
straight and narrow and that is precisely why you need this book. I am offering you
37 scrumptious, mouth-watering alternatives to vending machine junk that will satisfy
your sweet or savory cravings with fewer calories and keep your body in the perfect
state of health that you have achieved since going Paleo. These snacks are quick
and easy to make without compromising on flavor and most are able to be cooked
ahead of time and stored with ease. What more could you really ask for? And as an
added bonus if you scroll up and click BUY, you will also receive a free gift. Yes,
that’s right, I am giving you 37 snack recipes to tide you over from one meal to the
next PLUS 10 free absolutely amazing decadent dessert recipes that are so tasty
that you will have a hard time convincing people that they are not store bought. So
don’t delay – order now and paleofy your life the delicious way!
COPYRIGHT AND DISCLAIMER
©, Scott Colby, 2013
No part of this eBook may be reproduced, stored or transmitted in any form or by any
means, including mechanical, or electronic, without prior written permission of the
author.
While this author has made every effort to endure that the ideas, guidelines and
information presented in this eBook are safe, they should be used at the reader's
discretion. The author cannot be held responsible for any personal or commercial
damage arising from the application or misinterpretation of information presented
herein.
All Rights Reserved
TABLE OF CONTENTS
Introduction
Amazing Apples
Baked Bananas
BBQ Dipped Chicken Strips
Beastly Banana Bowls
Beef Jerky
Berry Blast Balls
Blueberry Muffins
“Bread” Sticks
“Bruschetta” Baskets
Caveman Chocolate Ice Cream
Chicken Soup for the Soul
Crispy Beef Bark
Crispy Kale
Dips and Chips
Great Guacamole
Marvelous Mayonnaise
Heavenly Hummus
Easy Freezy Choc-Chip Balls
Fabulous Focaccia
Fish Sticks
Funky Fruit Sticks
FUDGE!!!
Ice Cream Popsicles
Island Style Meatballs with Spicy Dip
Log of Ladybirds
Mini Minty Meatballs
Paleo Pancakes
Paleo Style Biscotti
Paleo “Yogurt”
PB&J Sandwiches – Paleo Style
Pork Crackle
Porky Stuffed Dates
Quick Kebabs
Savory Herbed Almonds
Simple Sushi
Snack Attack Crackers
Spiced Nut Medley
Spicy Chicken Wings
Tasty Trail Mix
The “Bit of Everything” Snack Bar
Conclusion
INTRODUCTION
Paleo is the new buzzword on the street. The internet and book stores are flooded
with books telling you all about this way of life and offering you recipe alternatives to
your traditional way of eating. But what is it all about and why all the fuss?
Simply put, the Paleo diet is just great – FACT! What could be better than eating
food that keeps your body in peak condition and functioning optimally? Why eat what
makes you sick? Well, unfortunately humans have gotten caught up in the fast paced
race of modern life. We are hectically busy doing a million things every day and
working hard and as a result we just don’t have the time to dedicate to preparing
healthy, wholesome and nutritious home-cooked food anymore. Stay at home moms
are rapidly becoming extinct with more and more females returning to the workplace
because we just can’t seem to make ends meet in a one income house anymore.
Fast food chains are a dime a dozen in every corner of the world and pre-packaged
convenience food is now the go-to option for most people. But at what cost? I am
sure you will agree that your health is just too high a price to pay for the guise of
convenience. So what is the answer? What can we do? Well that’s easy – go Paleo!
The Paleo diet takes you right back – about two and a half million years back to be
precise, where fast food referred to a herd of buck or antelope. Back when man
hunted for food, nuts and berries and was fit, lean, healthy and muscular instead of
the obese, sedentary and disease riddled version he is today. Yes folks, that’s right,
it has actually been put forward as a theory that in order for us to be healthy, we
need to channel our ancient cavemen ancestors who thrived physically during the
Paleolithic era. So what do these guys have that we don’t? After all we have evolved
and developed and have all manner of modern conveniences like medicines to help
keep us strong and healthy. Well that’s just it – ancient cavemen didn’t NEED
medicines – their diets kept them healthy. It has been proven scientifically in recent
years that the diet that was followed by the humans during this era is actually the
model that we are genetically designed for, and when we eat this way we can also
expect to enjoy good health and vitality.
So it’s time to ditch the burgers, fries and soda and refine and clean up our diets. By
cutting out all processed foods, sugars, some starches, alcohol and the biggies –
dairy and grains we can help to eliminate the occurrence and severity of many of the
modern lifestyle diseases that are plaguing our society. By filling up on lean proteins,
fruits, vegetables, good fats, nuts and seeds, we can increase our probability of
keeping horrid illnesses like cancer, diabetes, Alzheimer’s, Parkinson’s, obesity,
depression, infertility and the host of digestive ailments that we suffer from at bay.
Eating clean can help to speed up our metabolisms keeping weight in check,
stabilize blood sugar levels, boost our body’s natural immunity and improve our outer
appearance by strengthening hair and nails and helping our skin to glow.
It really shouldn’t require much thinking about, should it? Go Paleo TODAY!
RECIPES
Amazing Apples
Yields: 4 Servings
(Nutrition Facts per Serving: Serving Size: 307g; Calories: 154; Total Fat: 0.2g;
Cholesterol: 0mg; Sodium: 6mg; Carbohydrates: 40.1g; Protein: 0.1g)
Ingredients:
4 apples – cored and sliced
2 cups apple juice
1 cinnamon stick
1 teaspoon cinnamon
Method:
Place the apple juice and cinnamon stick into a large pot and bring to the boil over a
high heat. Place the apple slices into the pot and cook for 5 minutes until apples
become translucent. Remove the apples from the pot and pat dry with a cloth. Place
the slices onto the baking tray, sprinkle the cinnamon over them and bake in a 250o
F oven for 40 minutes or until the apples become golden brown and are dry. Remove
from the oven and allow to cool down before eating. Delicious!
Baked Bananas
Yields: 2 Servings
(Nutrition Facts per Serving: Serving Size: 120g; Calories: 111; Total Fat: 0.4g;
Cholesterol: 0mg; Sodium: 1mg; Carbohydrates: 28.8g; Protein: 1.4g)
Ingredients:
2 bananas
2 teaspoons cinnamon
Juice of 1 lemon
Method:
Preheat the oven to 200o F and line a baking tray with parchment paper. Cut the
bananas diagonally into thin slices. Coat the slices in lemon juice and lay them onto
the baking tray. Sprinkle them as generously as you like with cinnamon and bake
until they are crispy, turning them every 30 minutes. When they are done allow to
cool and then store in an airtight container. Absolutely delicious!
BBQ Dipped Chicken Strips
Yields: 4 Servings
(Nutrition Facts per Serving: Serving Size: 232g; Calories: 418; Total Fat: 23.1g;
Cholesterol: 129mg; Sodium: 510mg; Carbohydrates: 23.7g; Protein: 29.3g)
Ingredients for the Chicken Strips:
2 eggs
1 lb. chicken breasts – skinless, boneless and cut into strips
2 cups almond flour
4 tablespoons olive oil
1 teaspoon garlic powder
1 teaspoon of paprika
1 teaspoon of onion powder
Ingredients for the BBQ Sauce:
4 garlic cloves - minced
1 cup freshly squeezed orange juice
¼ cup tomato paste
4 tablespoons onion – grated
2 tablespoons balsamic vinegar
1 tablespoon olive oil
½ teaspoon of paprika
½ teaspoon mustard powder
Salt and black pepper to taste
Method:
To make the chicken strips – whisk the eggs in a small bowl and set aside. In
another bowl mix the almond flour and seasonings together. In a non-stick pan heat
the olive on a medium high heat. Dip the chicken into the egg and then coat it in the
flour mixture. Place the strips into the pan and fry the chicken until golden on all
sides.
To make the BBQ dipping sauce, place all the ingredients into a small saucepan and
allow to simmer gently on a low heat for half an hour.
Serve immediately and enjoy!
Beastly Banana Bowls:
Yields: 4 Servings
(Nutrition Facts per Serving: Serving Size: 178g; Calories: 345; Total Fat: 16.2g;
Cholesterol: 0mg; Sodium: 5mg; Carbohydrates: 50.2g; Protein: 6.4g)
Ingredients:
4 bananas
4 tablespoons almond butter
4 tablespoons coconut milk
4 tablespoons raw honey
4 tablespoons almonds – slivered
2 teaspoons shredded coconut
2 teaspoons cinnamon
Method:
Peel and slice the bananas, then divide the slices into 4 bowls. Top the bananas with
the almond butter, coconut milk, a sprinkle of cinnamon and a sprinkle of shredded
coconut. Lastly add the nuts and a drizzle of honey. Tuck in!
Beef Jerky:
Yields: 4 Servings
(Nutrition Facts per Serving: Serving Size: 81g; Calories: 140; Total Fat: 8.2g;
Cholesterol: 30mg; Sodium: 349mg; Carbohydrates: 3.8g; Protein: 11.7g)
Ingredients:
1 lb. sirloin beef roast – fat trimmed and partially frozen
¼ cup coconut aminos
2 tablespoons water
1 teaspoon garlic powder
1 teaspoon onion powder
½ teaspoon oregano
¼ teaspoon salt
Method:
Use a very sharp knife to slice the meat into ¼ inch slices. Place all the other
ingredients into a bowl and whisk to combine. Place the beef into the marinade,
cover and refrigerate overnight. Next day place the beef strips on a baking tray in a
single layer and bake in a 175o F oven for about 3 hours. Turn the strips over and
bake for a further 2 hours or until the meat is dry and bends without breaking. Take
care not to overcook the meat. Enjoy immediately. Store any leftovers in an airtight
container in the fridge. Very moreish!
Berry Blast Balls:
Yields: 12 Servings
(Nutrition Facts per Serving: Serving Size: 45g; Calories: 170; Total Fat: 11.6g;
Cholesterol: 0mg; Sodium: 2mg; Carbohydrates: 17.1g; Protein: 2.7g)
Ingredients:
1 cup almonds
½ cup roasted, unsalted cashew nuts
½ cup shredded coconut
¼ cup blueberries – diced
¼ cup blackberries - diced
¼ cup strawberries – diced
¼ cup raspberries – diced
4 tablespoons raw honey
2 tablespoons coconut oil – melted
6 dates - pitted
Method:
Place the dates into the blender and pulse until it forms a paste. Add the nuts and
pulse until they are finely chopped. Now add the honey and coconut oil but stop the
blender as soon as it is incorporated. Transfer the mixture to a bowl and stir in the
rest of the ingredients except for the shredded coconut. The mixture is quite sticky so
you have to work carefully when forming the balls. It is helpful to use an ice cream
scoop so the balls are a uniform size and then gently roll the mixture between your
palms. Once the balls are formed, roll them in the shredded coconut and place them
on a parchment lined baking tray in the fridge to set. Delicious – you have been
warned!
Blueberry Muffins
Yields: 8 Servings
(Nutrition Facts per Serving: Serving Size: 104g; Calories: 403; Total Fat: 31.2g;
Cholesterol: 61mg; Sodium: 179mg; Carbohydrates: 25.9g; Protein: 9.7g)
Ingredients:
1 ½ cups almond flour
1 cup almond butter
½ cup raw honey
½ cup fresh blueberries
1/3 cup olive oil
3 eggs – beaten
½ teaspoon vanilla extract
½ teaspoon baking soda
½ teaspoon baking powder
1 teaspoon cinnamon
¼ teaspoon nutmeg
Method:
Preheat the oven to 350o F and line a muffin tin with paper liners. Mix all the wet
ingredients in a bowl and all the dry ingredients in another bowl. Pour the wet bowl
into the dry bowl and stir to combine thoroughly. Divide evenly into the muffin tin
liners and bake for 20 minutes. Allow to cool on a wire rack and store leftovers in an
airtight container. Enjoy as needed.
“Bread” Sticks:
Yields: 2 Servings
(Nutrition Facts per Serving: Serving Size: 303g; Calories: 153; Total Fat: 5.1g;
Cholesterol: 164mg; Sodium: 140mg; Carbohydrates: 19.3g; Protein: 11.5g)
Ingredients:
1 cauliflower – cut into florets
2 eggs
1 tablespoon sage
½ tablespoon basil
1 tablespoon onion powder
1 teaspoon garlic powder
½ teaspoon cumin
½ teaspoon red pepper flakes
Method:
Preheat the oven to 425o F and lightly grease a baking tray with a little olive oil. Place
the cauliflower florets in a microwaveable dish and microwave for 10 minutes. Place
the cauliflower into the blender and pulse until smooth. Place into the fridge to cool
down completely. Now stir in the rest of the ingredients until thoroughly mixed.
Spread the mixture out on the baking tray until it is in an even layer about ½ an inch
thick. Place in the oven for 25 minutes or until it starts to brown. Remove from the
oven, cut into sticks and turn the sticks over. Turn the oven up to broil and return the
sticks to the oven to brown and get crispy. These are so delicious!
“Bruschetta” Baskets
Yields: 6 Servings
(Nutrition Facts per Serving: Serving Size: 252g; Calories: 142; Total Fat: 10.9g;
Cholesterol: 0mg; Sodium: 9mg; Carbohydrates: 11.3g; Protein: 2.1g)
Ingredients:
1 cucumber
2 bell peppers
1 cup diced tomatoes
3 tablespoons diced red onion
1 tablespoon minced garlic
¼ cup fresh basil - chopped
3 tablespoons olive oil
2 tablespoons balsamic vinegar
Salt and black pepper to taste
Method:
Cut the cucumber in half vertically and then in half horizontally. Use an apple corer to
remove the seeds to make 4 hollowed out baskets. Remove the core and seeds from
the bell peppers and cut in half. Arrange the cucumber and bell peppers onto a
serving plate. In a bowl, mix all the other ingredients together. Spoon the mixture into
the “baskets” on the plate. Serve and enjoy!
Caveman Chocolate Ice Cream
Yields: 2 Servings
(Nutrition Facts per Serving: Serving Size: 464g; Calories: 841; Total Fat: 49.5g;
Cholesterol: 0mg; Sodium: 40mg; Carbohydrates: 108.8g; Protein: 8g)
Ingredients:
3 ripe bananas – the riper the banana the sweeter the ice cream
2 cups coconut milk
4 tablespoons cocoa powder
½ cup raw honey
Method:
Blend all the ingredients in a blender until smooth. Remove from the blender and
place in an ice cream maker for 15 minutes. Enjoy this perfect between meal treat!
Chicken Soup for the Soul
Yields: 2 Servings
(Nutrition Facts per Serving: Serving Size: 665g; Calories: 331; Total Fat: 18.2g;
Cholesterol: 74mg; Sodium: 1,286mg; Carbohydrates: 13.2g; Protein: 30.6g)
Ingredients:
1 chicken breast – cut into small cubes
3 cups organic or homemade chicken stock
1 large carrot - diced
1 stalk celery – diced
1 zucchini – julienned
1 onion – finely diced
2 tablespoons olive oil
Salt and pepper to taste
Method:
Heat the olive oil in a pot over a medium heat. Add the onion and sauté lightly. Add
the carrot and celery and cook for a few more minutes. Add the chicken and fry until
it turns a light brown color, then add the chicken stock and bring it to a boil. Turn
down the heat and allow the soup to simmer for about 20 minutes until the
vegetables are tender. Lastly add the zucchini and simmer for a further 5 minutes.
Add salt and pepper to taste. Serve hot. A nice idea is to cook this soup in bulk and
freeze it in individual portions so when you feel like a soupy snack you simply have
to reheat and not go to all the fuss of preparing it from scratch.
Crispy Beef Bark
Yields: 6 Servings
(Nutrition Facts per Serving: Serving Size: 224g; Calories: 303; Total Fat: 9.7g;
Cholesterol: 135mg; Sodium: 181mg; Carbohydrates: 4.8g; Protein: 46.7g)
Ingredients:
2 lb. lean ground beef
2 tablespoons dried oregano
2 tablespoons garlic powder
4 tablespoons coconut aminos
1 tablespoon onion powder
1 teaspoon chili powder (optional)
Olive Oil for greasing
Method:
Preheat the oven to 200o F and grease 2 baking trays with olive oil. Place the beef
and seasonings into a large bowl and mix together well. Divide the mixture in half
and place each half onto one baking tray. Press the meat down into an even layer
and brush the meat with the coconut aminos. Bake in the oven for 8 hours until
hardened. Let it cool, break into pieces and serve. The beef bark can be stored in an
airtight container in the fridge for up to 2 weeks, so you can help yourself whenever
you get an attack of the munchies!
Crispy Kale
Yields: 4 Servings
(Nutrition Facts per Serving: Serving Size: 130g; Calories: 94; Total Fat: 4.7g;
Cholesterol: 0mg; Sodium: 48mg; Carbohydrates: 11.6g; Protein: 5.5g)
Ingredients:
1 bunch of kale
1 tablespoon olive oil
1 teaspoon garlic salt
½ teaspoon black pepper
Method:
Prepare the kale by washing it, removing the stems and cutting it into equal sized
sections. Place the prepared kale onto a baking sheet and drizzle the olive oil over
them, then season with garlic salt and black pepper. Bake in a 350o F oven for 15
minutes or until the kale is nice and crispy. Eat it up!
Dips and Chips
Yields: 6 Servings
Crispy Chips:
(Nutrition Facts per Serving: Serving Size: 326g; Calories: 1,559; Total Fat: 161.5g;
Cholesterol: 0mg; Sodium: 1,409mg; Carbohydrates: 34.9g; Protein: 2.3g)
Ingredients:
12 sweet potatoes – peeled and thinly sliced
8 cups olive oil
2 tablespoons of your favorite seasoning
Method:
Season the sweet potato slices with your favorite seasoning and set aside. Pour the
olive oil into a large pot and heat on a medium high heat. Add the sweet potato slices
to the oil about a handful at a time and make sure they do not stick together. Cook
until the slices start to curl and are starting to turn brown and crispy. Repeat until all
the slices are cooked. Allow to cool and serve with one of the following dips.
* For Variety you can use beetroot, butternut or carrots instead of the sweet potato.
Great Guacamole:
(Nutrition Facts per Serving: Serving Size: 425g; Calories: 649; Total Fat: 59.1;
Cholesterol: 0mg; Sodium: 35mg; Carbohydrates: 34.9g; Protein: 8.3g)
Ingredients:
2 avocados – peeled and pitted
2 garlic cloves - minced
¼ cup freshly chopped parsley
2 tablespoons lemon juice
Salt and black pepper to taste
Method:
Mash the avocado with a fork. Add the rest of the Ingredients to the bowl and
continue to mash until well combined. Chill in the fridge and Serve.
Marvelous Mayonnaise:
(Nutrition facts per Serving: Serving Size: 134g; Calories: 191; Total Fat: 15.7g;
Cholesterol: 164mg; Sodium: 70mg; Carbohydrates: 7.5g; Protein: 7.5g)
Ingredients:
1 egg
½ cup macadamia nut oil
2 tablespoons lemon juice
1 teaspoon mustard powder
Method:
Place the egg, lemon juice and mustard powder into the blender and pulse to mix.
With the blender running on a low speed slowly add the oil. After a while the mixture
will start to emulsify and begin to look like mayonnaise. Store in the fridge and serve
chilled.
Heavenly Hummus:
(Nutrition Facts per Serving: Serving Size: 358g; Calories: 561; Total Fat: 47.2g;
Cholesterol: 0mg; Sodium: 444mg; Carbohydrates: 29.1g; Protein: 16.1g)
Ingredients:
3 garlic cloves - minced
1 cauliflower – cut into florets
Juice of 1 lemon
½ cup of tahini
2 tablespoons olive oil
2 teaspoons cumin
¼ teaspoon paprika
Salt and black pepper to taste
Method:
Drizzle the olive oil over the cauliflower, add the cumin, salt and pepper and toss
well. Spread the seasoned cauliflower onto a baking tray in an even layer and bake
in a 400o F oven for half an hour or until the cauliflower is browned. Add the garlic
and roasted cauliflower to the food processor and blend until it turns to a paste. Add
the rest of the ingredients and blend to combine. Chill in the fridge before serving.
*These dips go great with the “Paleo” Crispy Chips, however they can also be served
with fresh veggie sticks. They both make a great snack.
Easy Freezy Choc-Chip Balls
Yields: 12 Servings
(Nutrition Facts per Serving: Serving Size: 46g; Calories: 211; Total Fat: 16.3g;
Cholesterol: 0mg; Sodium: 3mg; Carbohydrates: 16.4g; Protein: 3.8g)
Ingredients:
2 cups shredded coconut
½ cup dark chocolate chips
½ cup almond butter
½ cup raw honey
¼ cup almonds – chopped (can substitute any nuts)
¼ cup cocoa powder
3 tablespoons coconut oil
1 teaspoon vanilla extract
Method:
In a large pot, melt the almond butter, honey, and coconut oil over a low heat. Stir in
all the other ingredients. Remove from the heat and allow to cool slightly. Use an ice
cream scoop to scoop balls of the dough onto a parchment lined baking tray. Place
the tray in the freezer for 30 minutes. Devour! If there are any leftovers, store them in
an airtight container in the freezer. These are highly addictive – you have been
warned!
Fabulous Focaccia:
Yields: 8 Servings
(Nutrition Facts per Serving: Serving Size: 46g; Calories: 119; Total Fat: 11g;
Cholesterol: 82mg; Sodium: 325mg; Carbohydrates: 2.9mg; Protein: 3.8g)
Ingredients:
1 cup almond flour
4 eggs
4 tablespoons olive oil
2 teaspoons baking powder
2 teaspoons oregano
2 teaspoons basil
2 teaspoons thyme
2 teaspoons onion powder
2 teaspoons garlic powder
1 teaspoon chili flakes (optional)
Balsamic vinegar and olive oil for serving
Method:
Preheat the oven to 350o F and line a baking tray with parchment paper. Mix all the
ingredients together in a bowl taking care to eliminate any lumps. Pour onto the
prepared baking tray and spread out evenly. Bake for 20 minutes or until the top
starts to turn golden. Remove from the oven and cool on a wire rack so the bread
doesn’t go soggy. Cut into 4 pieces and serve with a drizzle of balsamic vinegar and
olive oil.
Fish Sticks
Yields: 2 Servings
(Nutrition Facts per Serving: Serving Size: 243g; Calories: 296; Total Fat: 17.3g;
Cholesterol: 138mg; Sodium: 286mg; Carbohydrates: 4.8g; Protein: 33.4g)
Ingredients:
15 oz. white fish fillets of your choice – cut into strips
1 egg
3 tablespoons sesame seeds
1 tablespoon olive oil
Method:
Crack the egg into a bowl and beat lightly with a fork. Lay the sesame seeds out on a
plate. Dip the fish strips into the egg so they are well coated and then roll them into
the sesame seeds so the seeds are covering all sides. Heat the olive oil in a non-
stick pan over a medium-high heat and cook the “crumbed” fish sticks until the seeds
turn golden brown. Serve immediately and enjoy!
FUDGE!!!
Yields: 10 Servings
(Nutrition Facts per Serving: Serving Size: 50g; Calories: 288; Total Fat: 25.4g;
Cholesterol: 0mg; Sodium: 2mg; Carbohydrates: 13.3g; Protein: 5.9g)
Ingredients:
1 cup cashew butter
½ cup cocoa powder
½ cup coconut oil – melted
¼ cup raw honey
2 teaspoons vanilla essence
1 teaspoon peppermint essence (you can use any flavored essence you like)
½ teaspoon salt
Method:
Place all the ingredients into a blender and process until a ball of fudge forms. Press
into a glass dish and allow to set in the fridge for a few hours. Cut into squares and
store in the fridge. Eat 1 piece and then another and then another…NOM NOM
NOM!
Funky Fruit Sticks
Yields: 10 Servings
(Nutrition Facts per Serving: Serving Size: 107g; Calories: 35; Total Fat: 0.1g;
Cholesterol: 0mg; Sodium: 2mg; Carbohydrates: 9.1g; Protein: 0.4g)
Ingredients:
1 cup apples – peeled, cored and roughly chopped
1 cup raspberries – roughly chopped
1 cup strawberries – roughly chopped
1 cup blackberries – roughly chopped
1 cup pears – peeled, pitted and roughly chopped
2 cups water
1 tablespoon raw honey
2 teaspoons lemon juice
2 teaspoons cinnamon
1 teaspoon vanilla extract
Method:
Preheat the oven to 140o F and line a baking tray with parchment paper. Place the
fruit and water into a pot and bring to a simmer over a medium heat. Cover the pot
and leave for 10 minutes. Remove the lid and stir the fruit and then mash it to a pulp
with a potato masher. Add the lemon juice, cinnamon, vanilla and honey and mix
well to combine. Simmer uncovered for another 10 minutes or until the mixture starts
to thicken. Transfer the mixture to the blender and pulse until smooth. Taste and
adjust the lemon juice, cinnamon or honey quantities if desired. Spread the mixture
in an even layer onto the baking tray. It should be about ¼ inch thick. Place in the
oven overnight to dry out. The fruit rolls are ready when they are no longer sticky.
Remove from the oven and cut into even sized portions. Now roll each portion up in
some parchment paper and store in the fridge in an airtight container until needed.
Delicious and nutritious – what more could you ask for?
Ice Cream Popsicles
Yields: 9 Servings
(Nutrition Facts per Serving: Serving Size: 107g; Calories: 286; Total Fat: 20g;
Cholesterol: 23mg; Sodium: 8mg; Carbohydrates: 27.6g; Protein: 4.8g)
Ingredients:
2 bananas – peeled and sliced
1 egg yolk
1 can coconut milk
½ cup almonds
½ cup walnuts
1 cup dark chocolate chips
6 tablespoons raw honey
2 teaspoons vanilla extract
½ teaspoon cinnamon
Method:
Whisk the egg yolk, coconut milk, raw honey, vanilla extract and cinnamon together
in a bowl. Pour the mixture into an ice cream maker and allow to churn as per the
manufacturer’s instructions. To assemble the Popsicles, begin by layering 9
disposable cups with nuts, then a layer of ice cream, then add the banana slices,
then another layer of ice cream and lastly sprinkle some chocolate chips on top.
Place an ice cream stick into the center of each cup and put them into the freezer to
set. Enjoy whenever your sweet tooth strikes. Scrumptious!
Island Style Meatballs with Spicy Dip
Yields: 12 Servings
(Nutrition Facts per Serving: Serving Size: 82g; Calories: 134; Total Fat: 9.1g;
Cholesterol: 103mg; Sodium: 118mg; Carbohydrates: 4.1g; Protein: 10.6g)
Ingredients:
1 lb. raw shrimp – shelled and tails removed
4 spring onions – chopped
2 garlic cloves - minced
1 cup dried coconut
¼ cup parsley – finely chopped
2 limes – zest and juice
1 egg
1 avocado – pitted and peeled
3 tablespoons coconut milk – full fat
2 tablespoons coconut flour
1 teaspoon chili – finely chopped (no seeds)
¼ teaspoon red chili flakes
2 tablespoons olive oil
Method:
Place the shrimp, ½ the coconut, coconut flour, parsley, spring onions, garlic, lime
zest, lime juice, egg and chili into a food processor and pulse until it is so well
blended that it is almost a paste. Place the rest of the coconut onto a plate. Form the
shrimp mixture into 12 equal sized meatballs and cover with the coconut on all sides.
Heat the olive oil in a non-stick pan over a medium-high heat and gently fry the
meatballs until they are cooked through and golden brown. While the meatballs are
cooking, place the avocado, coconut milk and chili flakes into a food processor and
pulse until smooth. Serve the meatballs with the spicy avocado dip on the side.
Scrumptiously satisfying!
Log of Ladybirds
Yields: 2 Servings
(Nutrition Facts per Serving: Serving Size: 69g; Calories: 194; Total Fat: 15.9g;
Cholesterol: 0mg; Sodium: 32mg; Carbohydrates: 10.2g; Protein: 5.9g)
Ingredients:
4 tablespoons cashew butter
1 tablespoon dried cranberries
1 tablespoon dried cherries
4 celery stalks
Method:
Make sure the celery is washed and dried properly. Fill each celery stalk with a
tablespoon of cashew butter and top with the dried cranberries and cherries. Quick
and simple! YUM!
Mini Minty Meatballs
Yields: 4 Servings
(Nutrition Facts per Serving: Serving Size: 220g; Calories: 257; Total Fat: 6g;
Cholesterol: 137mg; Sodium: 710mg; Carbohydrates: 10g; Protein: 39.3g)
Ingredients:
1 lb. ground lamb
1 cup onion – finely diced
¼ cup almond flour
¼ cup mint – finely chopped
3 garlic cloves - minced
1 egg
Salt and black pepper to taste
Method:
Preheat the oven to 350o F and line a baking tray with parchment paper. Add all the
ingredients to a large mixing bowl and stir well to combine. Drop tablespoon sized
balls of the minty lamb mixture onto the baking tray. Bake for 25 minutes or until
cooked through and slightly brown. Serve hot or cold. Beyond divine!
Paleo Pancakes
Yields: 2 Servings
(Nutrition Facts per Serving: Serving Size: 198g; Calories: 335; Total Fat: 28.9g;
Cholesterol: 164mg; Sodium: 385mg; Carbohydrates: 12.0g; Protein: 10.1g)
Ingredients:
1 ½ cups almond flour
2 eggs
½ cup applesauce - unsweetened
1 teaspoon vanilla extract
½ teaspoon baking soda
2 tablespoons olive oil
Maple syrup for serving
Method:
First, whisk the eggs, then add the applesauce and beat. Now add the vanilla
essence and baking soda and whisk until smooth. Gently stir in the almond flour,
taking care to ensure there are no lumps in your mixture. In a non-stick pan, heat a
little of the olive oil over a medium-high heat. Add a spoonful of batter to the hot pan
and wait until the pancake starts to bubble. When bubbles appear flip it over and
cook the other side. Repeat until all the batter is finished. Serve warm with a drizzle
of maple syrup. Sinful decadence – enjoy!
Paleo Style Biscotti:
Yields: 4 Servings
(Nutrition Facts per Serving: Serving Size: 97g; Calories: 268; Total Fat: 9g;
Cholesterol: 0mg; Sodium: 341mg; Carbohydrates: 42.6g; Protein: 5.3g)
Ingredients:
1 ½ cups almond flour
½ cup maple syrup
½ cup roasted almonds – slivered
2 tablespoons dried cranberries - chopped
1 teaspoon vanilla extract
½ teaspoon baking soda
Method:
Preheat the oven to 350o F and line a baking tray with parchment paper. Add the
almond flour and baking soda to the food processor and pulse until combined. Slowly
add the maple syrup and vanilla essence and keep pulsing until the mixture forms a
ball. Take the ball of dough out and place in another bowl. Sprinkle in the slivered
almonds and dried cranberries and use your hands to combine. Roll the dough into
an inch thick log and place it on the baking tray. Make sure all the almonds are
inside the dough and not sticking out. Bake in the oven for 15 minutes. Remove and
allow to cool for an hour on a wire rack. Once the log is cool, very carefully cut
diagonal slices about ½ an inch thick. Lay the slices flat on a parchment lined baking
tray and return them to the oven for another 15 minutes. Turn the oven off and open
the door a crack. Leave the biscotti in the oven to cool and dry out. The longer you
leave them the crunchier your biscotti will be. Store in an airtight container and enjoy
as needed.
Paleo “Yoghurt”
Yields: 2 Servings
(Nutrition Facts per Serving: Serving Size: 176g; Calories: 318; Total Fat: 28.6g;
Cholesterol: 0mg; Sodium: 20mg; Carbohydrates: 17.9g; Protein: 2.9g)
Ingredients:
1 can coconut milk
6 tablespoons unsweetened applesauce
2 teaspoons raw honey
1 teaspoon lemon juice
¼ teaspoon cinnamon
Method:
Combine all the ingredients into a bowl and mix well. Store in an airtight container in
the fridge until needed. Serve with sliced fruit if desired. A delicious Paleo
alternative to traditional dairy yogurt. Enjoy!
PB&J Sandwiches – Paleo Style
Yields: 2 Servings
(Nutrition Facts per Serving: Serving Size: 218g; Calories: 764; Total Fat: 60.1g;
Cholesterol: 246mg; Sodium: 554mg; Carbohydrates: 35.5g; Protein: 25.6g)
Ingredients for the Paleo Sandwich Bread:
¾ cup almond butter
¼ cup coconut oil – melted
¼ cup ground flax seed
¼ cup almond flour
6 eggs
4 tablespoons raw honey
2 tablespoons coconut flour
½ teaspoon baking soda
½ teaspoon salt
Ingredients for the PB&J:
1 cup berries of your choice
4 tablespoons almond butter
Method:
To make the bread – Mix all the ingredients together in a large mixing bowl until
smooth and well combined. Add the batter to a greased loaf pan and bake in a 350o
F oven for 40 minutes or until a toothpick inserted in the middle comes out clean.
Allow to cool in the pan for 20 minutes before removing from the loaf pan. Allow to
cool completely and then cut 4 slices. Store the leftovers in an airtight container for
later.
To make the filling - place the berries into a blender and pulse for a few seconds.
Remove the bowl from the blender, add in the almond butter and mix.
To assemble the sandwiches - place half of the almond butter and berry mixture onto
one slice of the bread and the other half on another slice of bread. Place the
remaining 2 slices of bread on top of the almond butter mixture to make a sandwich.
Cut the sandwich diagonally in half to make triangles and serve. This is without a
doubt a firm favorite!
Pork Crackle
Yields: 4 Servings
(Nutrition Facts per Serving: Serving Size: 131g; Calories: 733; Total Fat: 44.9g;
Cholesterol: 179mg; Sodium: 2,412mg; Carbohydrates: 4.1g; Protein: 81.3g)
Ingredients:
1 lb. pork skin
2 tablespoons garlic salt
2 tablespoons smoked paprika
Method:
Dry the pork skin thoroughly using a kitchen towel. Mix the garlic salt and paprika
together in a bowl. Cut the rind into bite pieces with a pair of kitchen scissors. Rub
the rinds with half the spice mixture and refrigerate overnight. When ready to cook,
place the pieces on a wire rack over a foil covered roasting pan. Roast in a 400o F
oven for 30 minutes. The rinds are ready when they are bubbly and crispy. Remove
from the oven and toss the rinds with the remaining spices making sure they are well
coated. It is best to eat them immediately, but they will hold for a couple of days if
stored in an airtight container. Have fun experimenting with spice combinations for
different favors every time!
Porky Stuffed Dates
Yields: 2 Servings
(Nutrition Facts per Serving: Serving Size: 104g; Calories: 304; Total Fat: 11.1g;
Cholesterol: 0mg; Sodium: 2mg; Carbohydrates: 37.5g; Protein: 17.5g)
Ingredients:
8 dates - pitted
8 whole almonds
4 bacon rashers
4 teaspoons raw honey
Method:
Cut the dates open just enough to stuff an almond inside each one. Cut the bacon
rashers in half giving you 8 strips. Wrap the dates in a strip of bacon and use a
toothpick to secure it in place. Place the wrapped dates onto a prepared baking tray
seam side down. Drizzle some honey over the bacon, then bake in a 375o F oven for
15 minutes turning the dates once halfway through the cooking time. Can be served
warm or cold. These are a real treat!
Quick Kebabs:
Yields: 8 Servings
(Nutrition facts per Serving: Serving Size: 127g; Calories: 293; Total Fat: 22.1g;
Cholesterol: 61mg; Sodium: 959mg; Carbohydrates: 3.8g; Protein: 19.1g)
Ingredients:
½ lb. pancetta – cut into cubes
½ lb. sausage of your choice – sliced into rounds
1 onion – cut into squares
16 button mushrooms
1 red pepper – cut into squares
4 tablespoons olive oil
1 tablespoon Italian herbs
Method:
Preheat the oven to 350o F and line a baking tray with parchment paper. Soak 8
skewers in water for 30 minutes. While the skewers are soaking, chop and prepare
the veggies and meats. Thread the skewers making sure to arrange the ingredients
in layers. There should be at least 2 sets of ingredients on each skewer. Arrange the
skewers on the baking tray, drizzle with olive oil and sprinkle over the herbs. Bake
for about 25 minutes. Remove from the oven and serve immediately. Scrumptious
snack!
Savory Herbed Almonds:
Yields: 4 Servings
(Nutrition Facts per Serving: Serving Size: 113g; Calories: 609; Total Fat: 52.1g;
Cholesterol: 0mg; Sodium: 2,328mg; Carbohydrates: 24.3g; Protein: 22.3g)
Ingredients:
4 cups whole almonds
4 tablespoons Italian Herb seasoning
2 tablespoon ghee
2 teaspoons garlic salt
Method:
Melt the butter in a non-stick pan over a medium heat. When the butter starts to
bubble, add the almonds and stir to coat. Add the herbs and garlic salt. Toast the
almonds, stirring frequently until they are golden brown. Remove the almonds from
the heat and place on a paper towel lined plate until they have cooled. Store the nuts
in an airtight container – although I guarantee that once you have tasted these, there
won’t be so much as a crumb left!
Simple Sushi
Yields: 8 Servings
(Nutrition Facts per Serving: Serving Size: 36g; Calories: 24; Total Fat: 1.2g;
Cholesterol: 1mg; Sodium: 140mg; Carbohydrates: 1.3g; Protein: 2.4g)
Ingredients:
2 pieces nori
2 oz. smoked salmon – cut into strips
4 oz. cucumber – grated
2 oz. avocado
2 hardboiled egg whites – finely chopped
2 tablespoons red pepper - grated
1 teaspoon lime juice
¼ teaspoon fresh ginger – grated
Wasabi paste for serving
Coconut aminos for serving
Method:
In a bowl mash the avocado together with the lime juice and grated ginger. Lay the
nori pieces shiny side down on some cling film. Spread the avocado mixture over the
nori. On one end of the nori, layer the salmon, cucumber, red pepper and egg whites
in a band. Carefully roll the nori up around the ingredients. Using a sharp knife cut
each nori roll into 4 equal pieces and serve with wasabi and coconut aminos.
Gloriously indulgent!
Snack Attack Crackers
Yields: 12 Servings
(Nutrition Facts per Serving: Serving Size: 1 Cracker; Calories: 41; Total Fat: 3.6g;
Cholesterol: 0mg; Sodium: 7mg; Carbohydrates: 1.5g; Protein: 1.4g)
Ingredients:
1 egg white
2 cups almond flour
2 tablespoons water
1 tablespoon olive oil
2 teaspoons dried oregano
2 teaspoons dried basil
2 teaspoons dried rosemary
1 teaspoon dried parsley
1 teaspoon garlic powder
¼ teaspoon coconut oil - melted
Method:
Combine all the dry ingredients in a bowl and stir with a fork until well mixed. In
another bowl, whisk the egg white, water, olive oil and coconut oil together. Pour the
wet ingredients into the dry ones and mix until a stiff dough forms. Place the dough
between 2 pieces of parchment paper and roll it out to an even thickness (about 1/8
of an inch). Transfer the parchment to a baking tray and remove the top piece of
parchment. Using a pizza cutter, cut the rolled out dough into a rectangle shape by
trimming off the rough edges of the dough. Then cut the rectangle into cracker sized
squares. Bake in a 350o F oven for 10 minutes, then turn off the heat and leave the
crackers in the warm oven for a further 10 minutes or until they are nicely golden and
crispy. Remove from the oven, allow to cool and enjoy. You can make this recipe in
bulk and store in an airtight container for a few weeks for an anytime snack. Enjoy!
Spiced Nut Medley
Yields: 8 Servings
(Nutrition Facts per Serving: Serving Size: 79g; Calories: 533; Total Fat: 54.5g;
Cholesterol: 0mg; Sodium: 298mg; Carbohydrates: 14.7g; Protein: 5.6g)
Ingredients:
1 cup almonds
1 cup pecans
1 cup walnuts
1 cup cashews
2 tablespoons olive oil
4 tablespoons raw honey
2 teaspoons garlic powder
2 teaspoons onion powder
2 teaspoons ground cumin
2 teaspoons paprika
2 teaspoons chili powder
2 teaspoons curry powder
Method:
Preheat the oven to 350o F and line a baking tray with parchment paper. Whisk the
oil and honey together and then pour over the nuts. Stir very well to ensure that the
nuts are all properly coated. Mix all the spices together and then sprinkle over the
nuts. Toss well to coat the nuts evenly in the spicy mixture. Place the nuts in a single
layer on the baking tray and bake for 40 minutes or until lightly browned, stirring
every 10 minutes. Remove from the oven and immediately loosen any nuts that are
stuck together. Allow to cool and then divide up into 8 (½ cup) portions. Store in a
sealed zip lock bag until required. Simply Amazing!
Spicy Chicken Wings:
Yields: 6 Servings
(Nutritional Facts per Serving: Serving Size: 343g; Calories: 773; Total Fat: 35.2g;
Cholesterol: 202mg; Sodium: 207mg; Carbohydrates: 43.2g; Protein: 68.8g)
Ingredients:
3 lbs. chicken wings
1 onion - grated
1 cup chestnut flour (you can use any flour you like, but the chestnut flour has a
sweeter taste and adds an awesome flavor to these chicken wings)
½ cup olive oil
½ cup freshly squeezed orange juice
2 tablespoons minced garlic
4 tablespoons raw honey
2 tablespoons water
2 tablespoons balsamic vinegar
1 teaspoon cayenne pepper – or to taste
Method:
Rinse chicken wings under cold water and pat dry with paper towel. Pour the olive oil
into a large pan and turn the heat up to medium high. Place the chicken wings into a
large mixing bowl and sprinkle ¾’s of the chestnut flour over them. Make sure all the
wings are coated evenly in flour. Add the flour coated wings to the hot oil and fry for
about 10 minutes or until they are nicely golden all over and starting to go crispy.
While the wings cook, make your sauce. Add a splash of olive oil to a saucepan and
heat up. Add the onions and sauté until they begin to caramelize. Add the orange
juice, honey, balsamic vinegar, water and cayenne pepper. Stir constantly over a
medium high heat and when warm throughout add the remaining chestnut flour. This
will help the sauce to thicken. Turn the heat down to low and let simmer, stirring
frequently. When the wings are cooked add them to the pot of sauce and stir to
ensure that all the wings are coated in sauce. Store the cooled wings in the fridge for
a quick anytime snack. Enjoy!
Tasty Trail Mix:
Yields: 18 Servings
(Nutrition Facts per Serving: Serving Size: 57g; Calories: 190; Total Fat: 13.6g;
Cholesterol: 0mg; Sodium: 5mg; Carbohydrates: 14.8g; Protein: 5.8g)
Ingredients:
1 cup almonds
1 cup cashews
1 cup toasted coconut flakes
1 cup pumpkin seeds
1 cup sunflower seeds
1 cup raisins
1 cup dried pineapple
1 cup dried apricots – chopped
1 cup dried cranberries
Method:
Mix the ingredients in a bowl and store in an airtight container. Help yourself when
the hunger strikes. No mess, no fuss!
The “Bit of Everything” Snack Bar
Yields: 12 Servings
(Nutrition Facts per Serving: Serving Size: 41g; Calories: 120; Total Fat: 8.1g;
Cholesterol: 27mg; Sodium: 13mg; Carbohydrates: 10.3g; Protein: 3.5g)
Ingredients:
2 eggs
½ cup coconut flakes - chopped
½ cup shredded coconut
½ cup pumpkin seeds – chopped
½ cup sunflower seeds
½ cup dried apricots – chopped
½ cup dried cranberries – chopped
½ cup dark chocolate chips
6 tablespoons raw honey
4 tablespoons sultanas
4 tablespoons sesame seeds
1 teaspoon vanilla essence
2 teaspoons cinnamon
Olive oil for greasing
Method:
Preheat the oven to 350o F and grease a 9” x 9” pan with olive oil. Toast the chopped
coconut flakes in a non-stick pan over a medium high heat until lightly browned.
Whisk the eggs, honey and cinnamon together until well combined. In a bowl,
combine all the rest of the ingredients together and then pour over the egg mixture.
Stir well to ensure the mixture is thoroughly combined. Pour the mixture into the
prepared pan and press down into an even layer with the back of a wooden spoon
and bake for 20 minutes. Remove from the oven and allow to cool completely before
cutting into bars. Store in an airtight container in the fridge. Eat and be merry!
CONCLUSION
So guys, don’t let the munchies get the best of you. This is an awesome resource to
start you on the right snack track and I have only just scratched the surface of what
you can achieve in Paleo snacking. There is a treasure trove of information and
recipes out there just waiting to be discovered. Let your imagination run as wild and
free as the ancient cavemen and the Paleo snack world will be your oyster.
I hope I have inspired you to go out and be creative with snack ideas within the
boundaries of Paleo guidelines. Anything is possible on this diet, you just need a
push in the right direction to get you going. Remember, where there is a will, there is
a way!
Until next time folks,
Happy Snacking!