Liew - Clean snacks: paleo vegan recipes with keto options

ALSO BY ARMAN LIEW Paleo Vegan Recipes with Keto Options CLEAN SNACKS ARMAN LIEW The Countryman Press A division of W. W. Norton & Company Independent Publishers Since 1923 NUTRITIONAL DISCLAIMER Please note that I possess no official certifications in nutrition, fitness, or the health industry. I include basic nutritional information in these recipes, and base the nutritional value on the ingredients I use. Using different ingredients or different brands from those used in the recipes will alter the recipes nutritional content. If you follow a strict calorie-controlled or macronutrient-specific diet, it would be in your best interest to double check each recipes Nutritional Information calculations to your own needs.

For anything medical or nutrition related, please contact a medical professional or certified dietician.

I CANT BELIEVE IT HAS BEEN over a year since my first cookbook, Clean Sweets, was released. One year after that release, the cookbook bug came back in full force and we stand here today with book number two! Over the last two years, The Big Mans World (thebigmansworld.com) has matured and taken a more direct approach on recipes and content. My recipes were originally focused on paleo/gluten-free recieps with vegan options. Now I make a concerted effort to ensure that my recipes fit both dietary lifestyles in their initial formno options needed! While continuing to share recipes regularly has never changed, something else did: I got to actively engage with you, the loyal reader. Through our daily (sometimes hourly) interactions on social media, Ive been able to share my life with you, not just in the kitchen, but outside of it too.

Because of our regular communication, banter, and questions, Ive been able to tailor Clean Snacks to truly satisfy the cravings most of you have! Being on one sort of diet is already hard enough, but what happens when you throw others into the mix too? What happens if you are in a family or friendship group where one person is paleo, one person is strictly vegan, and the other has celiac disease? These are just added stresses no one needs. Let me take the stress off you. Let me help you make recipes that fit paleo, vegan, AND gluten-free diets. Let these recipes encourage you to use healthy, wholesome ingredients that taste delicious and make you feel great. Let these recipes help your meals be easy, adaptable, and full of variety.

YES, FRIENDS.

You asked, I listened. No more separate snacks for those who follow a paleo diet, those who follow a vegan diet, and those who follow a gluten-free diet. Every single recipe (apart from the bonus recipes in the keto chapter) are 100 percent vegan, gluten-free, paleo, and grain-free. They have been tested (multiple times!) on my friends and all the recipes were approved! Ive tried my best to call for the same ingredients in multiple recipes, so you can use those standard ingredients over and over again. Please read each recipe carefully for notes and tips. I sometimes provide ingredient alternatives and even easy swaps that you can use to adapt a recipe to suit your particular dietary needs.

But there is more! As mentioned earlier, there is a keto chapter! It has been such an exciting year. Ive learned so much about the ketogenic diet, and a plethora of my readers have found great success with this diet. The ketogenic diet, in a very simplified form, is an extremely low-carb diet, which puts the dieter in ketosis. This is the process of the liver producing ketones that the body uses to burn energy. Therefore, Ive included a dozen 100 percent ketogenic snack recipes. Coconut Palm Sugar: My preferred sweetener. Coconut Palm Sugar: My preferred sweetener.

It does not taste like coconut, irrespective of its name. It is dark in color and isnt overly sweet. Table Sugar: If sugar isnt an issue for you, its the stock-standard choice. Granulated Sucralose: The best zero-calorie sweetener for any recipe, as it doesnt lose sweetness when baked, and also doesnt leave any bitter aftertastes. Granulated Aspartame: A less-superior version of sucralose, aspartame does not work well with baked goodsit loses its sweetness at higher temperatures. Liquid Stevia: Id recommend using liquid stevia as an addition to a granulated sweetener; I try not to use it in my own recipes, as most brands Ive tried turn out to be slightly bitter or overly sweet.

Saying that, it generally bakes well, and a little goes a long way. Granulated Stevia: Similar to liquid stevia, but Ive yet to find a granulated stevia that doesnt leave a bitter aftertaste. I know many people find brands that work well for them, so feel free to do so. This bakes well and does not lose its sweetness at high temperature. Monk Fruit Sweetener: This is my favorite keto, paleo, and vegan-friendly sweetener.

Youll notice most recipes call for a milk of choice. Youll notice most recipes call for a milk of choice.

As long as its not canned coconut milk (or condensed milk!) you can use any milk you have on handthey will all produce a similar result. Besides cows milk, here are the other three varieties I recommend and use most often. Unsweetened Almond Milk: Easy, convenient, and virtually flavorless, it adds a natural creaminess to oatmeal and smoothies. Coconut Milk: Unsweetened coconut milk is similar to unsweetened almond milk. It doesnt have a distinct coconut flavor, and is relatively low-fat. Soy Milk/Rice Milk/Oat Milk: I wouldnt recommend these for beverages or frozen recipes, as they tend to be a little thin.

They work fine in baked goods and mug cakes.

Flax eggs are the most versatile egg substitute in recipes. Ive found that the way you make a flax egg can really make an impact on the final result. My personal favorite method may be a little more time consuming, but I find it is the most accurate resemblance to an egg in recipes. It also has a milder taste. Makes 1 flax egg INGREDIENTS 3 tablespoons cold water 1 tablespoon whole flax seeds Blend your whole flax seeds into a fine powder. Makes 1 flax egg INGREDIENTS 3 tablespoons cold water 1 tablespoon whole flax seeds Blend your whole flax seeds into a fine powder.