Summers - Paleo Snacks and Treats: Healthy, Delicious Recipes for the Whole Family
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PALEO
Snacks & Treats
Healthy, Delicious Recipes
for the Whole Family
Jessica Summers
Just to say thank you for buying this book, Id like to give you a Paleo gift
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Click here to get your gift
First published in 2014 by Alvo Books
Copyright Jessica Summers
All rights reserved. No part of this publication may be reproduced or distributed in any form or by any means, electronic or mechanical, or stored in a database or retrieval system, without prior written permission from the publisher.
This book is for educational and informative purposes only and is not intended as medical or professional advice. Always consult your physician or health care provider before beginning any nutrition or exercise program. Although the author and publisher have made every effort to ensure that the information in this book was correct at press time, the author and publisher do not assume and hereby disclaim any liability to any party for any loss, damage, or disruption caused by errors or omissions, whether such errors or omissions result from negligence, accident, or any other cause.
Contents
If youve bought this book, chances are youre concerned about your health and are looking for ways to help you and your family eat better. Well, this is definitely the book for you!
As a working mom, I know how important it is to have easy recipes for delicious snacks so that we dont fall into the trap of buying commercial, processed snacks that have more chemicals and additives than they do nutrients. This book has over 25 tasty treats for all occasions, including both savory and sweet snacks. There are recipes for snacks on the run, school lunches, snacks for kids, snacks to enjoy in front of the TV and sophisticated snacks to impress friends and family.
I know youll find something thats perfect for you and your family, so lets get stuck in!
While advances in science, technology and many other spheres have obviously had amazing impacts on modern life, the same cant be said for diet. Unfortunately, the more we seem to develop, the worse our diet has become.
The basis of the Paleo diet is that human beings had a much healthier diet thousands of years ago in the Paleolithic or Stone Age. At that time, people were hunters and gatherers, and they didnt yet have farming systems or complex food processing. Food was wild and natural, and people ate what they could find or catch.
In recent years there has been growing recognition that this primal way of eating was much healthier. As a result, many people are turning away from modern processed foods and going back to a more natural diet based on what we ate 15,000 years ago. Following the Paleo diet is said to lower the risk of modern diseases such as diabetes, high blood pressure, obesity and heart disease, as well as guard against nutritional deficiencies. With all these benefits and more, its no wonder the Paleo diet is growing in popularity each day.
Now I know some of you are seasoned Paleo fans, but lets just quickly run through the basis of the diet again for the newbies.
The Paleo diet is based on meat, fish, seafood, eggs, fruits, vegetables, seeds and nuts. Here is a basic list of what you should eat:
- All meat, including beef, pork, lamb, goat, rabbit and practically anything else you can think of
- All poultry, including chicken, turkey and game birds
- All fish, seafood and shellfish
- All eggs
- Bacon and other salt-cured meats, providing theyre preservative-free and nitrate-free. Think natural.
- Natural, pure oils including: coconut oil, olive oil and avocado oil
- All nuts and seeds (remember peanuts are a legume, so theyre not included!)
- Almond milk and almond butter, as well as other similar nut products
- Almond and coconut flours
- Coconut cream
- All fruits and berries
- Vegetables (excluding pota toes)
- Sea salt
- Honey and maple syrup in moderation
As you can see, t here are plenty of delicious things to enjoy on the Paleo diet!
Because the Paleo diet goes back to before farming, all grains and dairy products are out; Paleolithic people simply didnt have wheat fields or rice paddies, nor did they tend cows or any other type of animal. For the same reason, pulses are out, which includes beans, lentils, peanuts and related products like tofu. Our ancestors also didnt have complex processing techniques, so no refined sugar.
In general, if its refined or processed, its out. Some foods to avoid include:
- Processed meats, including hotdogs, luncheon meats and similar
- Grains, including: wheat, rice, oats and barley
- P roducts made from grains, such as conventional breads, pastries and cakes
- P ulses, including: lentils, kidney beans, garbanzo beans, black-eyed peas and peanuts (including peanut butter)
- Dairy products, including: milk, yoghurt, cream , ice-cream and cheese
- Soda
- Store-bought juices
- Tofu, miso paste, soy sauce , soy milk and other soy products
- Candy
- Refined sugar
Now that weve got all that out of the way, lets get down to the fun part the recipes!
Makes around 20 tasty treats
Ingredients
1 pound ground chicken
1 cup coconut flour
5 green onions, sliced
1 teaspoon ginger, grated
1/2 teaspoon hot pepper flakes
2 eggs, beaten
For the sauce
1/4 cup almond butter
1 tablespoon coconut aminos
2 tablespoons warm water
Juice 1 lime
Handful fresh cilantro, roughly chopped
Method
- Preheat the oven to 375F (190C).
- Line a baking sheet with parchment paper and lightly spray with cooking oil.
- Combine all the chicken meatball ingredients together in a large bowl. Use your hands and get in there to mix it properly.
- Roll the mix into bite-sized balls and place on the lined, oiled tray.
- Bake the meatballs for 15-20 minutes, or until cooked through and golden brown on top.
- While theyre cooking, lets make the dipping sauce. Whisk the almond butter together with the warm water until it forms a smooth paste. Then mix it with the other sauce ingredients.
Makes around 24 little bites of joy
Ingredients
1 pound button mushrooms , stems removed
1 cup frozen spinach (or equivalent amount of fresh spinach chopped and blanched)
1/2 cup almond meal
2 tablespoons caper berries
Handful fresh parsley, roughly chopped
1 tablespoon olive oil
Pinch sea salt
Freshly cracked black pepper
Method
- Preheat your oven to 425F (220C).
- If your caper berries are large, roughly chop them.
- Mix the caper berries, spinach, almond meal, parsley and olive oil together in a bowl. Season to taste.
- Line up all the mushroom cups upside down on a baking sheet.
- Place a heaped teaspoon of stuffing mix into each mushroom cup and press down. Exactly how much stuffing will depend on how big your mushrooms are!
- Bake for around 15 minutes, or until golden on top.
This recipe is also great with larger field mushrooms, but the mushroomy taste will be stronger. My kids prefer button mushrooms.
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