Grain free snacker

The Grain-Free Snacker: 25+ Grain-Free Snack Recipes © 2014 by Carol Lovett

ALL RIGHTS RESERVED. This book contains material protected under International and Federal Copyright Laws and Treaties. Any unauthorized reprint or use of this material is prohibited. No part of this book may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopying, recording, or by any information storage and retrieval system without express written permission from the author/publisher.

Disclaimer:The content presented in this book is meant for entertainment purposes only. The purchaser of this book understands that the author is not a medical professional, and the information contained within this book is not intended to replace medical advice or meant to be relied upon to treat, cure, or prevent any disease, illness, or medical condition. It is understood that you will seek full medical clearance by a licensed physician before making any changes mentioned in this book. The author claims no responsibility to any person or entity for any liability, loss, or damage caused or alleged to be caused directly or indirectly as a result of the use, application, or interpretation of the material in this book.

Credits:Written & Photographed by Carol LovettEditor: Kristen ParkhillCover Design and Graphic Design: Vivian Cheng and Eric Jean-LouisLayout: Meg Sylvia

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About the Author. . . . . . . . . . . . . . . . . . . . . . . . . . . .6Advice on Snacking . . . . . . . . . . . . . . . . . . . . . . . . . .8Introduction to Ingredients. . . . . . . . . . . . . . . . . . .10Basic Aioli . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 12Honey Mustard Dip. . . . . . . . . . . . . . . . . . . . . . . . .14Cilantro Green Onion Dip . . . . . . . . . . . . . . . . . . . 16Sardine Pâté . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 18Sweet Potato Skins . . . . . . . . . . . . . . . . . . . . . . . . 20Sweet Potato Chips . . . . . . . . . . . . . . . . . . . . . . . . 22Spicy Plantain Chips . . . . . . . . . . . . . . . . . . . . . . . 24Simple Chocolate Chip Cookies . . . . . . . . . . . . . 26Double Chocolate Chip Cookies . . . . . . . . . . . . 28Lemon Macaroons . . . . . . . . . . . . . . . . . . . . . . . . . 30Monkey Poop (Haystacks). . . . . . . . . . . . . . . . . . 32Strawberry Gummy Bears . . . . . . . . . . . . . . . . . . 34

TABLE OF CONTENTSPaleo Party Mix. . . . . . . . . . . . . . . . . . . . . . . . . . . . 36Paleo Maple Granola . . . . . . . . . . . . . . . . . . . . . . . 38“Peanut Butter” Balls. . . . . . . . . . . . . . . . . . . . . . . 40Can’t Stop Eating These Crackers . . . . . . . . . . . 42Melon & Prosciutto . . . . . . . . . . . . . . . . . . . . . . . . 44Quick Apple Pie . . . . . . . . . . . . . . . . . . . . . . . . . . . 46Chicken Fingers . . . . . . . . . . . . . . . . . . . . . . . . . . . 48Maple Balsamic BBQ Meatballs . . . . . . . . . . . . . 50Salami Basil Fig Bites . . . . . . . . . . . . . . . . . . . . . . . 52Banana Bread . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 54Chocolate Flourless Cupcakes . . . . . . . . . . . . . . 56Chocolate Chip Cupcakes with Chocolate Chip Cookie Icing. . . . . . . . . . . . . . . . 58Spiced Doughnuts . . . . . . . . . . . . . . . . . . . . . . . . . 60Chocolate-Covered Banana Sandwiches . . . . . 62

I’m Carol, founder of Ditch the Wheat, a blog devoted to grain-free, real food-based recipes and health topics. Since I was a teenager I have been dealing with irritable bowel syndrome (IBS). One Christmas, I had enough with IBS and was ready for a solution. I marched into my doctor’s office and asked him, “Should I consider eliminating gluten?” After a discussion, he uttered the words, “Ditch the wheat.” I did ditch the wheat—around the holidays(!)—and I survived. After one week, I felt amazing. My bloating was gone, my mood issues disappeared, and I got a bonus I didn’t epect: weight loss. Since then, I have been compelled to seek a healthier way of life. However, I had to relearn how to cook and bake. I enjoy passing this knowledge on to you to help you with your journey. I started my journey on the Atkins diet. Currently, I consider myself someone who strives to eat real food that benefits my body and a follower of the Paleo/primal/ancestral diet movement.

I want to empower you with these recipes from The Grain-Free Snacker. Too often, I hear about people who give up on a grain-free diet because they lack an easy recipe for their favorite cookies or they feel they can’t deal with the idea of never eating bread again. They go back to their old lifestyle and continue with their food sensitivities and the consequences. There is an easier way and I want to show you.

I created The Grain-Free Snacker because my struggle on a grain-free diet was finding snacks that I enjoyed. I knew what to eat for dinner; that was easy and usually involved chicken and a salad, but snacks were hard for me. I couldn’t wrap my mind around how to make a cookie without flour and I cried over the idea of never having cupcakes again. There is a way to enjoy a grain-free cookie or cupcake or almost any snack that you want. For this cookbook, I created recipes for cookies, doughnuts, dairy-free ice cream, and so much more. I hope you never have to grieve for your old lifestyle again, but instead rejoice in the possibility of something more nourishing for your body.

Enjoy,

about theAUTHOR

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advice onSNACKING

MY VIEW ON SNACKINGMany health gurus say snacking is unnecessary and hinders your weightloss goals. Instead, they recommend increasing the size of your meals to avoid hunger between meals. I believe there is a lot of truth to that. I also don’t feel it’s the end of the world to have a craving for something sweet or crunchy, and to indulge that craving. For me, snacking is an occasional indulgence. It can bring a sense of balance to your lifestyle, where you are not depriving yourself, but instead finding healthy ways to deal with your cravings.

MUNCHIES WHEN YOU ARE AT HOMEWhen you are at home, you have 100% control over your food. If you are like me and have a gluten sensitivity, you’ll want to avoid snacks containing gluten and any other ingredients that you react to (also consult with your doctor). After considering what you can’t have, the list of foods you can eat seems very small. You have to rethink your snacks. Before, you might have snacked on Doritos while watching a movie. Consider trying out one of my

homemade chip recipes, which are made with different types of veggies and cooked with healthy fats like olive and coconut oils. If you miss dipping something crunchy into a dip, think about slicing vegetables like carrots or cucumbers into thin chip-like shapes and making one of my aioli-based dips.

MUNCHIES WHEN YOU ARE OUTDo you need a grab-and-go snack to keep you full while you’re out for the day? If you have an on-the-go lifestyle, make snacks you love in larger batches and portion into snack-size servings. Great to-go snacks include: Paleo Maple Granola (page 38), Paleo Party Mix (page 36), or the Strawberry Gummy Bears (page 34). When I was a university student in Toronto, I would be stuck in class for hours and needed a snack to get me through the three-hour lectures. Most often, I packed cut-up vegetables and a homemade dip.

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SNACKS FOR ENTERTAININGIf you’re a social butterfly and host your own parties, you have 100% control over the food you serve. You can provide as many gluten-free options as you want. When I’m hosting a party, I serve my guests shrimp with cocktail sauce, veggies and dip, a cheese and meat tray, and munchie snacks like Paleo Party Mix (page 36). You can also consider serving more party-like snacks included in this cookbook, like Maple Balsamic Meatballs (page 50), Melon & Prosciutto (page 44), and Salami Basil Fig Bites (page 52).

Attending a party when you have food sensitivities is really scary and intimidating. I remember my first few parties thinking I would have nothing to eat and in fact that was very true. The parties were usually held at my sister-in-law’s home and she would serve everything except something gluten free; even the chips were usually Doritos which are not gluten free. This is my advice for you: Whether you have been asked to bring an item or not, bring something! Make something you love and make enough to share. You’ll be a lot more comfortable knowing you have something you can eat.

SNACKING WHILE TRAVELLINGYou’re going on a trip or you’re going to be away for the day, what’s your snack strategy? Consider making snacks that are travel friendly, or think about what will be available wherever it is you’ll be. Snacks that travel well include: Paleo Maple Granola (page 38), and Chocolate Chip Cupcakes (page 58). Avoid packing snacks that require refrigeration and keep in mind the mess factor. You don’t want a snack that is going to leave a mess in your car if you’re on a road trip.

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introduction to INGREDIENTS

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The focus of The Grain-Free Snacker is to bring you recipes made with natural ingredients that cater to individuals on a grain-free diet. Grain-free diets are part of the movement found within the Paleo diet, primal diet, ancestral diet, real food movement and an overall desire to eat gluten free with an emphasis on foods that decrease inflammation. I chose ingredients that reflect the principles within these diet movements: natural, mostly dairy-free, low inflammation and grain-free.

ALMOND FLOUR & ALMOND MEALYou run to the grocery store looking for almond flour because you are desperate to enjoy cookies and bread again. In the health food aisle, you see almond meal. Scratching your head, you figure it’s all the same, ground almonds, what could possibly be the difference? While it’s true there is no difference

in ingredients, each of these products will result in a different baked good. Almond meal is coarser and thus results in a lumpy, heavier end product. Almond flour is finely ground, so the results more closely resemble “regular” baked goods.

Almond meal is typically available for sale everywhere but where is the elusive almond flour? Don’t worry, you can make almond flour in your kitchen by grinding blanched almonds or almond meal in your coffee grinder until you get an extremely fine flour. You’ll love the results. You can also purchase almond flour by Honeyville. They produce the finest almond flour I am aware of. Ideally, you should store your almond flour in your fridge or freezer. The fat in the almonds can go rancid if you store it at room temperature long term.

ARROWROOT FLOUR OR STARCHArrowroot flour and arrowroot starch are the same thing. Arrowroot comes from the arrowroot tuber. The flour is white and fine like regular flour. I use arrowroot in recipes to add lightness to the texture of the finished baked goods. You can also use arrowroot as you would cornstarch. I use it to thicken sauces and fruit jams.

COCONUT BUTTERCoconut butter is made from shredded coconut flakes and it is delicious. It is made like almond butter; you put the coconut flakes in a food processor and blend until it’s smooth. This is an item I usually purchase. You can also heat coconut butter and use it like an icing. Keep coconut butter stored in your pantry.

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COCONUT FLOURCoconut flour is my favourite flour to work with and yet so many people shudder at the thought. This is usually because they have had a bad experience using it in the past and ended up with soggy, dense and/or grainy-tasting products. This finely ground flour made from dried coconut meat is not the enemy people think it is based on their bad experiences. When used in proper ratios, it can produce the lightest and—dare I say— fluffiest cupcakes you’ve ever experienced in your grain-free baking adventures. Coconut flour has the highest fibre content of any flour. When working with coconut flour you must use more liquids than you would normally use. For example, many cakes featured in The Grain-Free Snacker include four eggs per ¼ cup coconut flour. I walk you through my special technique of fluffing the egg whites with a mixing machine, creaming the coconut oil and sweetener, and then wrapping it in egg yolks. This technique gives you pleasing results every time. You can store coconut flour at room temperature in your pantry.

COCONUT MILKCoconut milk is made by mixing shredded coconut meat with water to produce a milk. It is naturally thick. You’ll notice in the recipes that I often suggest using coconut cream. Coconut cream is the cream that rises to the top when you refrigerate coconut milk over night. I recommend searching for a pure and organic coconut milk free from added ingredients, such as guar gum. I personally prefer the brand Aroy-D, which you can find in most grocery stores.

COCONUT PALM SUGARCoconut palm sugar is produced from the sap of cut flower buds from coconut palm trees. It tastes very similar to brown sugar and you can use it in a 1:1 ratio to brown sugar. Coconut palm sugar is harder to digest if you have gut problems and therefore is not recommended in diets with a focus on healing the gut. If you are unable to consume coconut palm sugar, simply replace the quantity requested in the recipe with raw honey.

RAW HONEYRaw honey is unprocessed and unpasteurized honey. Many real food experts believe that honey left in a raw state provides antioxidants, minerals, vitamins and enzymes. Also, because of raw honey’s 1:1 ratio of fructose to dextrose, it is easy to digest. Those who have a harder time digesting fructose can often tolerate honey. This sweetener is often allowed on diets for treating gut-related problems such as GAPS.

BASIC AIOLI RECIPE If you have never tried making aioli, this is the recipe for you. First off, what is aioli?Aioli is similar to mayonnaise but it doesn’t include lemon juice. It’s easy to make, trust me.

INGREDIENTS

1 large egg yolk

1 tablespoon Dijon mustard

1 cup extra virgin olive oil

Makes about 1 cup of dip

Yield: Serves 1 to 2

Note: The key is to add the olive oil in very small quantities at a time. If you add the olive oil too fast, it doesn’t work. If you make this mistake, put the mixture into a bowl and start with a fresh egg yolk. Slowly add back the egg yolk/oil mixture from your first attempt.

DIRECTIONS

1 Using a blender or a powerful food processor, whip the egg yolk and mustard.

2 Turn the blender to the highest speed (I use the whipping cream speed) and SLOWLY add the olive oil, one drop at a time. Make sure it’s mixed in before slowly adding more. Store in the fridge until ready to use.

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HONEY MUSTARD DIP Growing up, you couldn’t get me to eat anything containing mustard. Now I use it as a main ingredient in dips, salad dressings and sauces. I love the combination of honey and mustard. It’s so magical. This dip pairs beautifully with my Chicken Fingers (page 48).

INGREDIENTS

¼ cup Basic Aioli (page 16)

2 cloves garlic, finely chopped

1 tablespoon raw honey

½ teaspoon Dijon mustard

½ teaspoon fresh lemon juice

Yield: ¼ cup of dip Serves 1 to 2

DIRECTIONS

In a small bowl, use a whisk to combine all the ingredients. Store in the fridge until ready to use.

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CILANTRO GREEN ONION DIPThis recipe was inspired by a dip I used to order frequently at my favourite pub. My friends and I would go every Friday after work to celebrate the weekend. I would faithfully order this dip with chips and then enjoy their famous pizza for supper with a Long Island iced tea. This dip pairs deliciously with Sweet Potato Skins (page 20).

INGREDIENTS

1 cup of Basic Aioli (page 16)

¼ cup fresh cilantro, finely chopped

1 green onion, finely chopped

2 cloves garlic, finely chopped

2 teaspoons onion powder

½ teaspoon Tabasco sauce

⅛ teaspoon sea salt

Yield: 1 cup of dip

DIRECTIONS

In a small bowl, use a whisk to combine all the ingredients. Store in the fridge until ready to use.

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SARDINE PÂTÉ I know what you are thinking... “you want me to eat what for a snack?!” Once upon a time, I was grossed out by sardines and the word “pâté,” too. But I got over the ickiness and discovered something so delicious!

INGREDIENTS

1 standard-sized can of sardines (mine was packed in water)

¼ cup unsalted pastured butter

¼ cup chopped onion

1 tablespoon Dijon mustard

1 teaspoon dried parsley


Juice of half a lemon

Yield: About 1 cup of pâté Serves 1 to 2

DIRECTIONS

Put all of the ingredients in a food processor and blend until smooth. Spread on crackers or cucumber slices. Store in the fridge until ready to use.

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SWEET POTATO SKINS Sweet potato fries are amazing with aioli, but have you ever thought of using the scraps that are left over after you’ve peeled the potato? Mixed with olive oil, those scraps bake up nice and crispy, like a chip.

INGREDIENTS

Peelings from at least two large sweet potatoes

Extra virgin olive oil

Sea salt or your preferred seasoning

Yield: Serves 1 to 2

DIRECTIONS

1 Preheat oven to 400° F. Line a large baking sheet with parchment paper.

2 Coat the potato scraps in olive oil and salt, or your favourite spice mixture.

3 Bake for 8 to 10 minutes, or until crispy. Store in an airtight container.

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SWEET POTATO CHIPS Sweet potato chips were the first “real” chip I made when I switched to a grain-free lifestyle. It never occurred to me before how easy it is to prepare a quick snack like this at home. Have fun with it and experiment with different flavours.

INGREDIENTS

1 sweet potato (peeled or unpeeled)

Preferred frying fat (coconut oil, beef tallow, duck fat, etc.)

Sea salt or seasoning of your choice

Serves 1 to 2

DIRECTIONS

1 Heat the oil to 375° F.

2 Use a mandoline slicer, set on the thinnest setting, and slice the sweet potato.

3 Slowly add a few slices to the hot oil and fry until both sides are crisp. This should take less than 10 minutes

4 Remove the chips from the oil and place on a paper towel. Repeat step 3 with all the potato slices. Sprinkle with sea salt or preferred seasoning. Store in an airtight container.

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SPICY PLANTAIN CHIPSI adore plantain chips. This is one chip that I have a hard time frying. Half the time they end up burnt. You could use green plantains to avoid burning them, but they taste awful! Try my baking method and you’ll end up with perfectly crisp plantain chips.

INGREDIENTS

1 ripe plantain

¼ cup coconut oil, melted

½ teaspoon cayenne pepper

¼ teaspoon garlic powder

¼ teaspoon onion powder

¼ teaspoon sea salt

¼ teaspoon chili spice

Yield: 1 cup

DIRECTIONS

1 Preheat the oven to 350° F. Line a baking sheet with parchment paper.

2 Mix all the spices in a small bowl and set aside.

3 Peel the plantain, then slice thinly using a mandoline or a knife. Make sure the slices are as thin as possible.

4 Place the plantain slices in a mixing bowl. Add the coconut oil and mix until the slices are coated.

5 Arrange the slices on the baking sheet in one layer.

6 Place in the oven and bake for 30 minutes, until the edges are brown. Chips in the middle might require more baking time.

7 Transfer the chips to a bowl and mix with the spice mixture. Consume immediately.

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simple chocolate chip COOKIES

For a grain-free cookie, these whip up in seconds. Make sure you always have a jar of almond butter on hand for when those chocolate chip cookie cravings hit!

INGREDIENTS

1 cup almond butter or another nut butter

1 egg

¼ cup raw honey

1 teaspoon vanilla extract

¼ teaspoon baking soda


½ cup chocolate chips

Yield: 14 cookies

Note: If you use an almond butter that contains added fat, like palm oil, the cookies are more brittle.

DIRECTIONS


2 In a medium-sized bowl, combine all the ingredients except for the chocolate chips. Once mixed, gently fold in the chocolate chips.

3 Using a small spoon, scoop the cookie dough onto the baking sheet. Use your hand or the back of the spoon to flatten the cookies. *The cookies will not naturally flatten during baking, you must do this manually.

4 Bake for 10 to 15 minutes, until lightly brown and firm around the edges.

5 Allow the cookies to cool on the baking sheet before removing them to cool on a wire rack. Store in an airtight container.

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double chocolate chip COOKIES

These cookies are a fan favourite on my blog. People love that they do not include nuts and are simple to make. I like storing these cookies in the freezer.

INGREDIENTS

⅔ cup coconut palm sugar

⅓ cup extra virgin coconut oil

2 large eggs

¼ cup unsweetened cocoa powder

3 tablespoons sifted coconut flour


¼ teaspoon baking soda


½ cup dark chocolate chips

Yield: 14 cookies

Notes: To get a crispy cookie you must either, a). freeze the cookie after it has cooled and keep it frozen until ready to eat, or b). when you are spooning the batter onto the trays, use only a tiny bit to make a mini cookie. Bake at the same temperature for the same time.

Coconut flour-based cookies tend to quickly soften to the likeness of a pan-cake. To enjoy a crispy cookie, place the cooled cookies in the freezer. When you are ready to eat them, pull one out and enjoy immediately. The frozen cookie will be crisp but not rock hard.

DIRECTIONS


2 Using a mixing machine, mix together the sugar and coconut oil. *You can cream them together, which will give your cookies a lighter, more cake-like texture.

3 Slowly add one egg at a time to the mixture. Add the cocoa powder, coconut flour and vanilla, and mix until incorporated. Then add the baking soda and salt, and mix until incorporated. Lastly, stir in chocolate chips.

4 Drop the cookies by spoonfuls onto the baking sheet, at least 2 inches apart. *These cookies spread out and become very thin, almost doubling in size. I usually put nine cookies on a baking sheet in rows of three.

5 Bake for 12 minutes.

6 Let the cookies cool for a few minutes on the baking sheet before moving them to a wire rack to cool.

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LEMON MACAROONSI have a love affair with macaroons, plus lemon is one of my favourite dessert flavours. I love experimenting with making desserts lemony. This simple cookie is transformed from plain and boring to delightful with the addition of lemon.

INGREDIENTS

3 large egg whites

3 tablespoons raw honey

2 tablespoons freshly squeezed lemon juice (half of a lemon)



2 cups unsweetened finely shredded coconut

Yield: About 15 to 20 macaroons

DIRECTIONS

1 Preheat oven to 350° F. Line a baking sheet with parchment paper.

2 In a bowl, use a mixing machine whip the egg whites to soft peaks. Add the honey, lemon juice, vanilla and salt and continue whipping until stiff peaks form. Fold in the shredded coconut. Place the mixture in the refrigerator for at least 10 minutes to allow it to bind.

3 Using an ice cream scoop, place ball-shaped scoopfuls of the mixture onto a baking sheet.

4 Bake for 12 to 15 minutes. Depending on the size of the cookie, a longer baking time might be required. Store in an airtight container.

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MONKEY POOP (HAYSTACKS) This snack is delicious! I make it often when I’m craving chocolate. I prefer the chocolate coating to be mixed with almond butter but if you prefer it to be 100% chocolate, replace the almond butter in the recipe with additional chocolate chips.

INGREDIENTS

¼ cup almond butter

¼ cup of semi-sweet chocolate chips

¼ cup large coconut flakes

¼ cup of almonds

¼ cup of raisins

Yield: 6 haystacks

DIRECTIONS

1 Line a baking sheet with parchment paper.

2 In a small pot, place the almond butter and chocolate chips. Turn the heat to low and stir continuously until the two ingredients are melted and combined.

3 Pour the almond butter/chocolate mixture into a medium-sized bowl. Add the coconut flakes, almonds and raisins. Mix until combined.

4 Using two spoons, scoop the mixture and drop about 1-inch balls onto the baking sheet.

5 Place the baking sheet in the freezer to firm up. Eat once firm. Keep them stored in the freezer.

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strawberry GUMMY BEARS

I love gummy bears and this is my healthified version. They’re quick to make and use real fruit and very little added sugar.

INGREDIENTS

1 cup chopped strawberries (about 8 strawberries)

½ cup water

1 tablespoon raw honey

1 teaspoon lemon juice

2 tablespoons Great Lakes unflavoured gelatin (red can)

Yield: Depends on the size of your mold

*Variation ~ You can replace the berries and water with 1 ½ cups of organic unsweetened fruit juice.

DIRECTIONS

1 In a small bowl, purée the strawberries using a hand blender, then pour the puréed strawberries into a small pot on the stove. Add the water, honey and lemon juice to the pot and turn the heat to medium.

2 Heat the mixture, whisking constantly, for about 5 minutes.

3 Add the gelatin and whisk until there are no clumps.

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PALEO PARTY MIX This recipe is a hit in my home. My father loves to munch on this and often asks me to make more for him. It’s also a great party snack to serve to your guests. This is one of those snacks you just can’t stop eating; you’ve been warned!

INGREDIENTS

1 cup raw cashews

1 cup pecans

1 cup large coconut flakes

½ cup raw sunflower seeds

¼ cup unsalted pastured butter, melted

1 tablespoon gluten-free worcestershire sauce

1 teaspoon of sea salt

1 teaspoon garlic powder

½ teaspoon onion powder

¼ teaspoon Tabasco sauce

Yield: 3 ½ cups

DIRECTIONS

1 Preheat oven to 250° F. Line a large baking sheet with parchment paper.

2 In a large bowl, combine the cashews, pecans, coconut flakes and sunflower seeds.

3 In a small bowl, combine the butter, worcestershire sauce, salt, garlic powder, onion powder and Tabasco sauce. Whisk together to form a sauce.

4 Pour the sauce over the bowl of nuts and seeds. Using your hands or a large spoon, mix the nuts and seeds with the sauce until they are evenly coated.

5 Spread the mixture on the baking sheet in one layer, with very little overlap.

6 Bake for 1 hour and 15 minutes, stirring occasionally. Allow the mix to cool and store in an airtight container.

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PALEO MAPLE GRANOLA This grain-free granola tastes like the real deal. I love cinnamon and maple together. Both of these flavours work to make this granola a home run.

INGREDIENTS

1 cup almond slivers

1 cup large coconut flakes

1 cup sunflower seeds

1 cup chopped pecans

6 tablespoons maple syrup

1 tablespoon vanilla extract

1 ½ teaspoons ground cinnamon

½ teaspoon sea salt

Yield: 4 cups

DIRECTIONS

1 Preheat the oven to 325° F. Line a large baking sheet with parchment paper.

2 In a medium-sized bowl, place the almond slivers, coconut flakes, sunflower seeds and pecans.

3 In a separate small bowl, mix together the maple syrup, vanilla, cinnamon and salt.

4 Pour the sauce over the bowl of nuts and mix thoroughly.

5 Press the mixture into the pan. It will resemble a large bar recipe. Bake for 40 minutes.

6 Allow the granola to cool. Once cooled, break it into pieces and add chocolate chips and/or dried fruit if desired.

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“PEANUT BUTTER” BALLSI love peanut butter and chocolate. However, peanuts are legumes and the paleo diet encourages you to avoid legumes, so that leaves us with almond butter as an alternative. I prefer almond butter made from roasted almonds with a touch of sea salt. Use your favourite almond butter to make these delicious balls. This is one of those snacks that will have you coming back for seconds… and thirds…

INGREDIENTS

¾ cup almond flour

¼ cup almond butter

½ tablespoon maple syrup

¾ cup semi-sweet chocolate chips

Yield: 30 balls

DIRECTIONS

1 Line a large baking sheet with parchment paper.

2 In a medium-sized bowl, combine the almond flour, almond butter and maple syrup. Form into a dough.

3 Using your hands, pick up a small portion of the dough and mold it into a circle, about 1-inch wide. Place the ball on the baking sheet. Repeat until there is no dough left.

4 Pour the chocolate chips into a small sauce pan. Turn the heat to low and whisk constantly to avoid burning the chocolate. Remove from the heat once all the chocolate is melted.

5 Dip the balls into the chocolate coating and set them back onto the baking tray. Once all the balls are coated, place the baking tray into the freezer.

6 Eat once the coating is firm. Keep stored in the fridge or freezer.

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can’t stop eating these CRACKERS

I have developed a few recipes for Paleo crackers and so far, this one is my favourite. The plantain, almond flour and arrowroot flour work beautifully together. This trio results in a crisp cracker that stays fresh for days.

INGREDIENTS

230-235 grams (just over 8 ounces) ripe, peeled plantain *This recipe does not work with an unripe plantain

1 cup arrowroot flour, plus 4 tablespoons, divided

½ cup almond flour

1 teaspoon of sea salt, plus ¼ teaspoon

2 tablespoon unsalted butter, melted

1 teaspoon garlic powder

½ teaspoon onion powder

¼ teaspoon Tabasco sauce

Yield: 4 cups of crackers

DIRECTIONS

1 Preheat the oven to 325° F.

2 Peel the plantain and cut it into thick slices. Fill a medium-sized pot with water. Place the plantain slices inside. Bring to a boil and boil for 15 minutes, or until fork tender. Drain the water from the pot.

3 In a small bowl, combine the plantain, arrowroot, almond flour and a ¼ teaspoon of salt. Using either your hands or a mixing machine, mix until a dough forms. The dough should not be sticky. If it is, add more arrowroot until it is no longer sticky.

4 Sprinkle 1 tablespoon of arrowroot on a sheet of parchment paper.

5 Place a third of the dough on the sheet and sprinkle another tablespoon of arrowroot on top. Using a rolling pin, roll the dough until it is paper thin.

6 In a small bowl, mix the butter with the garlic, onion powder, Tabasco and the remaining teaspoon of salt.

7 Brush the seasoned butter over the top of the rolled-out dough and then cut it into rectangles.

8 Move the parchment paper with the dough onto a large baking sheet.

9 Bake for 20 minutes. The middle crackers might require additional baking time. Allow the crackers to cool and then store in an airtight container.

10 Repeat steps 4 through 9 with the remaining dough.

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MELON & PROSCIUTTO This is a simple recipe that combines fruit with meat. It’s my go-to snack in the summertime and elegant enough to serve to guests.

INGREDIENTS

½ cantaloupe

6 slices of prosciutto

Yield: 1 to 2 servings

DIRECTIONS

1 Using a paring knife, remove the peel from the cantaloupe and discard. Slice the cantaloupe into 1-inch pieces, ending up with 12 slices.

2 Lay the prosciutto flat and use a knife to cut it widthwise.

3 Wrap one piece of prosciutto around the middle of one piece of melon.

4 Set aside and continue doing this with all the melon pieces.

5 Consume immediately or store in the refrigerator.

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QUICK APPLE PIE Do you want some apple pie right now? Here’s my quick version to help you satisfy that craving. It doesn’t involve a pie crust or baking. Yes, it’s that fast!

INGREDIENTS

1 apple, peeled

2 tablespoons ghee (or your preferred fat: butter, coconut oil, etc.)

1 teaspoon ground cinnamon

¼ teaspoon store-bought apple pie spice mix

1 tablespoon coconut palm sugar

1 tablespoon water

Yield: 1 serving

DIRECTIONS

1 Slice the apple into thin slices about a ½-inch thick. Remove the core of the apple and discard it.

2 Place the ghee in a medium-sized frying pan over medium heat.

3 Once the pan is hot, add the apple slices and sprinkle with cinnamon and apple pie spice mix.

4 Stir occasionally until the apples are cooked through.

5 Remove the apples from the pan and place them on a plate.

6 Add coconut palm sugar and water to the pan. Use a whisk and quickly stir the sugar until it caramelizes. Pour the caramel over the apple slices. Serve immediately

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CHICKEN FINGERS I love chicken fingers, they are one of my favorite nighttime snacks. I love pairing these chicken fingers with Honey Mustard Dip (page 14).

INGREDIENTS

Seasoning

1 tablespoon paprika

1 teaspoon sea salt

½ teaspoon ground dried sage

½ teaspoon garlic powder

½ teaspoon allspice

¼ teaspoon oregano

¼ teaspoon chili powder

¼ teaspoon ground black pepper

1 basil leaf

Chicken Fingers

1 chicken breast, deboned

1 large egg

1 ½ cups almond flour

1 tablespoon of Chicken Fingers Seasoning

Yield: 1 serving

SEASONING DIRECTIONS

1 Place all the ingredients into a spice grinder and grind. Store in a small container.

CHICKEN FINGERS 1 Preheat the oven to 400° F. Place parchment paper on

a large baking sheet.

2 Cut the chicken breast into five long pieces.

3 In a medium-sized bowl, whisk the egg.

4 In another medium-sized bowl, place the almond flour and seasoning. Mix until combined.

5 Dip each chicken piece into the whisked egg, and then dip into the seasoned almond flour. Repeat with the same piece. Place the piece on a baking sheet. Repeat for all chicken pieces.

6 Bake for 20 to 30 minutes. The chicken fingers are done when the juices from the chicken run clear.

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maple balsamic BBQ MEATBALLS

When I am thinking of a recipe to serve at a potluck, I always think of meatballs. You can make them ahead of time and keep them warm in a slow cooker until the guests are ready to eat. Who doesn’t like meatballs? You can impress your guests with these delicious and simple meatballs in homemade BBQ sauce. Just don’t tell them how easy it was to make the sauce.

INGREDIENTSMeatballs

Ghee or your preferred cooking fat

½ onion, diced

1 pound ground beef

¼ cup almond flour

1 large egg

1 tablespoon coconut aminos

1 teaspoon dried parsley

½ teaspoon sea salt

⅛ teaspoon ground black pepper

Maple Balsamic BBQ Sauce

½ cup tomato paste

½ cup maple syrup

¼ cup water

2 tablespoons balsamic vinegar

2 teaspoons ground mustard

2 teaspoons onion powder

Yield: 16 meatballs

DIRECTIONS

1 Preheat oven to 400° F.

2 Heat the ghee or your preferred cooking fat in a saute pan. Saute the onions on medium heat until translucent.

3 Combine the cooked onions, beef, almond flour, egg, coconut aminos, parsley, salt and pepper in a medium-sized bowl. Roll the meat mixture into 1-inch balls.

4 Place the meatballs onto a large baking pan with a rack.

5 Bake for 20 minutes or until the meatballs are no longer pink inside.

SAUCE

1 Place all the ingredients in a small pot on the stove over high heat. Bring to a boil and then reduce to low.

2 Combine the cooked meatballs with the heated sauce.

3 Serve immediately or place in a slow cooker on low heat until ready to serve.

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SALAMI BASIL FIG BITES When I was a kid, I had this obsession with wrapping salami around carrot sticks. It tasted great to me. This is my grown-up version. I’m sure you’re going to love the spiciness of the salami, which is contrasted by the sweetness of the fresh fig. The fresh basil leaf gives it a kick.

INGREDIENTS

4 slices of hot salami

1 fresh black fig, trimmed

4 fresh basil leaves

Yield: 1 serving

DIRECTIONS

1 Cut the fig into four slices of equal width.

2 Place a small basil leaf on the slice of salami, then a slice of fig.

3 Use your hands to fold it like a taco. Weave a toothpick through it to secure.

4 Consume immediately or store in the refrigerator.

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BANANA BREAD I’ve been working on a coconut flour banana bread recipe ever since I first started baking with coconut flour. The results have varied, from loaves that were too moist, to having a sunken-in top, to not having enough banana flavour. I finally arrived at this delicious version.

INGREDIENTS6 eggs, separated

2 teaspoons cream of tartar

½ cup extra virgin coconut oil

¼ cup raw honey

½ cup ripe mashed banana (about 1 banana)

1 tablespoon vanilla extract

1 tablespoon cinnamon

½ cup sifted coconut flour (48 grams)

½ teaspoon baking soda

¼ teaspoon sea salt

Yield: 1 loaf

DIRECTIONS

1 Preheat oven to 350° F. Line a 7 ½ by 3 ½-inch loaf pan with parchment paper.

2 In a large bowl, combine the egg whites and cream of tartar. Using a mixing machine, whip until stiff peaks form.

3 In a separate bowl, cream together coconut oil and raw honey for a few minutes, until it looks like icing. Add the egg yolks one at a time and mix until smooth. Add mashed banana, vanilla and cinnamon.

4 Add the sifted coconut flour, baking soda and salt to the egg yolk mixture. Mix until smooth. Slowly add the egg yolk mixture to the whipped egg whites. Mix until it is combined. Pour batter into the loaf pan.

5 Bake for 50 to 60 minutes, until the top is firm to the touch and a toothpick comes out clean.

6 Consume the banana bread immediately or store in an airtight container for no longer than two days. You can also freeze the bread. Coconut flour-based baked goods have a short shelf life.

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chocolate flourless

CUPCAKES I have a microwave flourless chocolate cupcake recipe on my blog that you can make in 1 minute. People love it, but they also wanted a baked version. This recipe is even better than the microwaved version. This batter is also flourless, using cocoa as a substitute, and has a fudgy taste.

INGREDIENTS

2 large eggs

½ cup unsweetened cocoa powder

½ cup raw honey

¼ cup extra virgin coconut oil


½ teaspoon cream of tartar

⅛ teaspoon baking soda


Icing

1 cup palm shortening


¼ cup maple syrup

2 tablespoons unsweetened cocoa powder

DIRECTIONS

1 Preheat oven to 350° F. Line a six-count cupcake pan with cupcake liners.

2 In a bowl, using a mixing machine, mix together the eggs, cocoa powder, honey, coconut oil, vanilla and cream of tartar until combined. Add baking soda and salt. Mix until combined again.

3 Immediately pour the batter into the cupcake liners, about half full.

4 Bake for 15 to 26 minutes until the tops are firm to the touch and a toothpick comes out clean.

ICING 1 Place all the ingredients in a large bowl. Use a mixing machine

to whip the ingredients into a light and fluffy icing. Spread the icing on fully-cooled cupcakes.

2 Consume the cupcakes immediately or store in an airtight container for no longer than 2 days. You can also freeze the cupcakes.

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CHOCOLATE CHIP CUPCAKES with chocolate chip cookie icing

I love using coconut flour as the base of my grain-free cupcakes and muffins. The texture is amazing if you use the correct ratios. These cupcakes will remind you of the light and fluffy cupcakes from your pre-grain-free life. And the chocolate chip cookie icing adds extra indulgence.

INGREDIENTS

4 eggs, separated

2 tablespoons maple syrup

¼ teaspoon cream of tartar




¼ cup, plus 1 tablespoon sifted coconut flour

⅛ teaspoon baking soda

¼ cup semi-sweet chocolate chips

Icing

1 cup palm shortening

2 tablespoons almond butter

2 tablespoons coconut palm sugar


⅛ cup semi-sweet chocolate chips

Yield: 6 cupcakes

DIRECTIONS

1 Preheat oven to 350° F. Line a six-count cupcake pan with cupcake liners.

2 In a large bowl, using a mixing machine, combine the egg whites, maple syrup and cream of tartar. Whip the egg whites until stiff peaks form.

3 In a separate bowl combine the egg yolks, coconut oil, vanilla, and salt until mixed. Add the sifted coconut flour and baking soda to the egg yolk mixture. Mix until smooth.

4 With the mixer on, slowly add the egg yolk mixture to the whipped egg whites. Last, add the chocolate chips. Mix until well combined. Pour the batter into the cupcake pan, about half full.

5 Bake for 15 to 20 minutes until the tops are firm to the touch and a toothpick comes out clean.

ICING 1 Place the ingredients except the chocolate chips in a large bowl.

Use a mixing machine to whip the ingredients until the icing is light and fluffy. Spread the icing on fully-cooled cupcakes. Sprinkle chocolate chips on top.

2 Consume the cupcakes immediately or store in an airtight container for no longer than 2 days. You can also freeze the cupcakes.

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SPICED DOUGHNUTS This is a very easy doughnut recipe you can whip up in a hurry. The texture is not like a fried doughnut, but more like a cake.

INGREDIENTS

2 cups almond flour

¼ cup arrowroot flour

¼ cup coconut palm sugar


2 teaspoons cream of tartar


¾ teaspoon baking soda

½ teaspoon pumpkin pie spice


3 large eggs

Icing

⅔ cup semi-sweet chocolate chips

⅓ cup palm shortening

Yield: 8 doughnuts

DIRECTIONS

1 Preheat oven to 350° F. Grease a doughnut mold pan with coconut oil or your preferred cooking fat.

2 In a large bowl, combine all the ingredients. Mix thoroughly using a mixing machine. The batter will be thick.

3 Spoon the batter into the doughnut pan, filling just below the top of the mold.

4 Bake for 20 minutes or until a toothpick comes out clean.

ICING 1 Place the chocolate chips and palm shortening in a small pot.

Turn the heat to low and stir continuously. Once the chocolate chips are melted, pour into a small bowl that is wide enough to dip the doughnuts in.

2 Allow the icing to cool until it is thick enough to dip a doughnut in.

3 Consume the doughnuts immediately or store in an airtight container for no more than two days. You can also freeze the doughnuts.

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chocolate-covered BANANA SANDWICHES

I love these quick banana sandwiches. I recommend making a few batches and keeping them stored in the freezer for when the munchies attack.

INGREDIENTSStrawberry Banana Combination

12 thin slices of banana (fresh or frozen)

1 to 2 strawberries, sliced thinly

or: Almond Butter Combination

12 thin slices of banana (fresh or frozen)

2 tablespoons almond butter Chocolate Coating

½ cup almond butter

¼ cup semi-sweet chocolate chips

Yield: 6 sandwiches

DIRECTIONS 1 Line a large plate with wax paper.

2 Take one banana slice, then top it with a strawberry slice (or 1 teaspoon of almond butter), then top that with a banana slice. Repeat with the remaining banana slices and strawberries or almond butter.

3 Melt the almond butter and chocolate chips in the microwave for 30 seconds. Stir to make sure it is all mixed together.

4 Dip the banana sandwiches in the chocolate sauce.

5 Use a spatula to help spread the sauce on the banana sandwich.

6 Place them on a plate and freeze them until firm.

7 Store in the freezer.

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