Rockridge University Press - Paleo Snacks A Paleo Snack Cookbook Full of Healthy Paleo Snack Foods

INTRODUCTION

W ith its focus on whole, organic, and seasonal ingredients, the Paleo diet is not only one of the most popular diets, its also one of the healthiest.

When it comes to Paleo meal planning, however, there is a tendency to focus entirely on entres. But people dont live on main dishes alone. Theres an entire day between breakfast and dinner and no better way to enjoy it than with healthful, delicious Paleo-friendly snacks.

With such a huge selection of tasty foods to choose from on the Paleo diet, the snacks that you can prepare are varied and satisfying. Newcomers to the Paleo diet may be surprised to learn that there are even decadently sweet treats that are perfectly in line with Paleo guidelines.

In this cookbook, youll find something to please anyone on the Paleo diet, from sweets for the kids to meat snacks for the enthusiastic carnivore and smoothies for the hungry person on the go. There are delicious low-calorie nibbles for those trying to lose weight and snack bars to pack in school or work lunches.

During busy weekdays, its all too easy to reach for an unhealthful snack or meal because theres no time to cook. One of the best things you can do to ensure that plenty of Paleo-friendly foods are on hand when you need them is to prepare them ahead of time. Just as spending a few hours on the weekend baking chicken breasts, roasting vegetables, or chopping a salad is time well spent, you can ensure a healthful week by preparing an array of Paleo-friendly snacks in advance.

Many of the recipes in this cookbook keep for a week or more, and many of them also freeze well. You might consider making double batches of favorite recipes so you have plenty of snacks ready to go during those especially busy weeks.

Most important, have fun trying out new recipes and Paleo-friendly versions of old favorites. The Paleo diet offers an array of delectable ingredients to choose from, so theres no reason for your diet to be boring or repetitive. With these Paleo-friendly snacks to enjoy, every day can be delicious!

SECTION ONE

Paleo Snack Recipes

PALEO SNACK BARS

No-Bake Fruit and Nut Bars

There are few snacks as beloved as chewy snack bars. These ones hit all the right notes, with a combination of nuts, coconut, honey, and dried fruit. As a bonus, you dont even have to bake to enjoy these treats! The bars keep well, so make several batches at once.

In a food processor or blender, grind the pecans and walnuts together until they are similar to breadcrumbs in consistency. Work in batches and be careful not to grind them too long or you will end up with pecan-walnut butter!

Pour the ground nuts into a large mixing bowl and add salt, cinnamon, and nutmeg, mixing well with your hands or a large spoon. Pour 3 tablespoons coconut oil over the mixture and blend well.

Stir in the shredded coconut, cranberries, and cherries until well mixed, then add the honey.

Line a 9 x 13inch baking pan with aluminum foil and lightly grease the bottom and sides with 1/2 teaspoon coconut oil. Use a spoon or sturdy spatula to spread the mixture evenly into the baking pan, pressing it down firmly.

Cover with foil and let sit for 34 hours before cutting into bars.

Store in an airtight container for up to 1 week, or you can freeze them for up to 3 months.

Makes 1 dozen bars.

Moist and Chewy Sweet Potato Bars

Sweet potatoes are an excellent source of fiber, protein, and beta-carotene, so indulging in these bars is completely guilt-free. The bars lose a bit of their nice texture if frozen, so its best to make just enough to last you a week.

Preheat oven to 350 degrees F.

Poke several holes in each sweet potato with a fork and place them on a baking sheet or in a 9 x 13inch baking pan. Bake for 4550 minutes or until tender. Allow to cool to room temperature.

Once the potatoes have cooled, split them open and gently scoop the flesh into a large mixing bowl. Using a fork or potato masher, mash the potatoes just until there are no lumps or chunks.

In a small bowl, stir together the hazelnut flour, baking soda, and cream of tartar until well combined, then add the cinnamon, nutmeg, and salt.

Stir the dry ingredients into the mashed sweet potato, then add the raisins, 1/4 cup coconut oil, and honey.

Grease an 8 x 8inch baking pan with 1/2 teaspoon coconut oil. Pour in the batter, smoothing it into an even layer.

Bake for 3540 minutes or until a toothpick inserted in the center comes out clean. Allow to cool for 1 hour before cutting into bars.

Store in an airtight container in the refrigerator for up to 1 week.

Makes 1 dozen bars.

Coconut Key Lime Bars

These delicate bars will remind you of the best key lime pie, made Paleo-friendly (and extra tropical-tasting) with the use of shredded coconut and honey. Theyre nice and tart, and go a long way to satisfying your sweet tooth.

Make the crust:

Preheat oven to 350 degrees F.

In a large bowl, stir the eggs, honey, 1/2 cup coconut oil, and salt until completely combined.

In a blender or food processor, grind 1/2 cup of the shredded coconut until it resembles flour and stir it into the egg mixture. Add the remaining shredded coconut and stir until combined.

Grease the bottom and sides of a 9 x 13inch pan with 1/2 teaspoon coconut oil, and smooth the crust mixture into the pan.

Bake for 1517 minutes until light golden brown. Set aside to cool.

Make the filling:

Whisk together the key lime juice, eggs, honey, and salt in a large bowl until well blended.

Pour into a deep saucepan over medium heat. Whisking constantly, slowly add the coconut oil.

Continue whisking and cook until the mixture thickens enough to coat the back of a spoon. Remove from heat and pour the filling into the cooled crust. Refrigerate for 4 hours before cutting into bars.

Store in the refrigerator for up to 1 week, keeping them chilled until ready to eat. These bars dont freeze well.

Makes 1 dozen bars.

Banana Walnut Bars

Nothing is quite as comforting on a cool morning or evening as a slice of warm banana bread. This recipe brings you that familiar flavor in a dense, moist bar with a delightfully crunchy walnut topping. The secret to their deliciously moist texture is unsweetened applesauce. These freeze well, so make plenty.