The Grain-Free Snacker PDF

The Grain-Free Snacker: 70+ Grain-Free Snack Recipes
© 2014 by Carol Lovett
ALL RIGHTS RESERVED. This book contains material protected under

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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
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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 Lovett
Editor: Kristen Parkhill
Cover Design and Graphic Design: Vivian Cheng and Eric Jean-Louis
Layout: Meg Sylvia
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TABLE OF CONTENTS
About the Author . . . . . . . . . . . . . . . . . . . . . . . . . . . 6
CHAPTER 3: COOKIES . . . . . . . . . . . 46
Advice on Snacking . . . . . . . . . . . . . . . . . . . . . . . . . 8
Simple Chocolate Chip Cookies . . . . . . . . . . . . . 48
Introduction to Ingredients . . . . . . . . . . . . . . . . . . 10
Chocolate Chip Banana Cookies . . . . . . . . . . . . . 50
Double Chocolate Chip Cookies . . . . . . . . . . . . . 52
CHAPTER 1: DIPS . . . . . . . . . . . . . . . 14 Colossal Cranberry Macaroons . . . . . . . . . . . . . . 54
Basic Aioli . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 16 Lemon Macaroons . . . . . . . . . . . . . . . . . . . . . . . . . 56
Bacon Spinach Dip with Steamed Artichokes . . 18 Monkey Poop (Haystacks) . . . . . . . . . . . . . . . . . . 58
Honey Mustard Dip . . . . . . . . . . . . . . . . . . . . . . . . 20 Quick Chocolate Macaroons . . . . . . . . . . . . . . . . 60
Cilantro Green Onion Dip . . . . . . . . . . . . . . . . . . 22
Sardine Pâté . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 24
CHAPTER 4:
Dairy-Free Ranch Dip . . . . . . . . . . . . . . . . . . . . . . 26
THINGS THAT WIGGLE . . . . . . . . . . 62
Strawberry Gummy Bears . . . . . . . . . . . . . . . . . . . 64
CHAPTER 2: CHIPS . . . . . . . . . . . . . 28 Sour Lemon Gummy Worms . . . . . . . . . . . . . . . . 66
Spice Seasonings . . . . . . . . . . . . . . . . . . . . . . . . . . . 30 Tart Cherry Gumdrops &
All Dressed Cinnamon Apple Gumdrops . . . . . . . . . . . . . . . . . 68
Ranch
BBQ
Nacho CHAPTER 5: MUNCHIES . . . . . . . . . 70
Sweet Potato Skins . . . . . . . . . . . . . . . . . . . . . . . . . 32 Paleo Party Mix . . . . . . . . . . . . . . . . . . . . . . . . . . . . 72
Sweet Potato Chips . . . . . . . . . . . . . . . . . . . . . . . . 34 Paleo Maple Granola . . . . . . . . . . . . . . . . . . . . . . . 74
Sweet Potato Nachos . . . . . . . . . . . . . . . . . . . . . . . 36 “Peanut Butter” Balls . . . . . . . . . . . . . . . . . . . . . . . 76
Cassava Chips . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 38 Can’t Stop Eating These Crackers . . . . . . . . . . . . 78
Parsnip Chips . . . . . . . . . . . . . . . . . . . . . . . . . . . . 40 Rosemary Crackers . . . . . . . . . . . . . . . . . . . . . . . . 80
Spicy Plantain Chips . . . . . . . . . . . . . . . . . . . . . . . . 42
Match Sticks . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 44 CHAPTER 6: FRUIT . . . . . . . . . . . . . 82
Melon & Prosciutto . . . . . . . . . . . . . . . . . . . . . . . . 84
Quick Apple Pie . . . . . . . . . . . . . . . . . . . . . . . . . . . . 86
Roasted Figs . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 88
Watermelon & Basil Bites . . . . . . . . . . . . . . . . . . . 90
CHAPTER 7: MEATY . . . . . . . . . . . . . 92 CHAPTER 10: CHILLED . . . . . . . . . . 134
Buffalo Chicken Sliders . . . . . . . . . . . . . . . . . . . . . 94 Chocolate Chip Cookie Dough Pudding . . . . . 136
Chicken Fingers . . . . . . . . . . . . . . . . . . . . . . . . . . . . 96 Dessert Shots . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 138
Maple Balsamic BBQ Meatballs . . . . . . . . . . . . . 98 Strawberry Shots
Chocolate Shots
Pizza Pockets . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 100
Lime Shots
Salami Basil Fig Bites . . . . . . . . . . . . . . . . . . . . . . 102 Banana Shots
Sweet Potato & Bacon Perogies . . . . . . . . . . . . 104 “Cheesecakes” . . . . . . . . . . . . . . . . . . . . . . . . . . . . 140
Strawberry “Cheesecake”
CHAPTER 8: BAKED . . . . . . . . . . . . 106 Blueberry “Cheesecake”
Chocolate Almond Butter “Cheesecake”
Banana Bread . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 108
Cinnamon Raisin Bread . . . . . . . . . . . . . . . . . . . . 110
Chocolate Flourless Cupcakes . . . . . . . . . . . . . . . 112
CHAPTER 11: FROZEN . . . . . . . . . . . . 142
Chocolate-Covered Banana Sandwiches . . . . 144
Chocolate Chip Cupcakes with
Chocolate Chip Cookie Icing . . . . . . . . . . . . . . . . 114 Chocolate Ice Cream . . . . . . . . . . . . . . . . . . . . . . 146
Coffee Cake Muffins with Raspberry Filling . . . 116 Lemon Meringue Ice Cream . . . . . . . . . . . . . . . . 148
Spiced Doughnuts . . . . . . . . . . . . . . . . . . . . . . . . . . 118 Popsicles . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 150

Cantaloupe Popsicles
Maple Plantain Cake with Caramel Sauce . . . . 120
Strawberry Cantaloupe Popsicles
Chocolate Chip Cookie Dough Popsicles
Strawberry Banana Popsicles
CHAPTER 9: BARS . . . . . . . . . . . . . . 122 Strawberry Cream Popsicles
Custard Pumpkin Bars . . . . . . . . . . . . . . . . . . . . . 124 Three-Colour Popsicles
Almond Butter Coconut Bars . . . . . . . . . . . . . . 126 Almond Butter Banana Swirl Popsicles
Chocolate Coconut Bars . . . . . . . . . . . . . . . . . . . 128
Cinnamon Bun Fat Bomb Bars . . . . . . . . . . . . . 130
Fruit and Nut Bars . . . . . . . . . . . . . . . . . . . . . . . . . 132
Lemon Bars
Banana Bars
Blueberry Pie Bars
Coconut Cream Bars
Cherry Bars
about the
AUTHOR
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,
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7
advice on
SNACKING
(page 28), which are made with different types
MY VIEW ON SNACKING of veggies and cooked with healthy fats like olive
Many health gurus say snacking is unnecessary and coconut oils. If you miss dipping something
and hinders your weightloss goals. Instead, they crunchy into a dip, think about slicing vegetables
recommend increasing the size of your meals to like carrots or cucumbers into thin chip-like
avoid hunger between meals. I believe there is a shapes and making one of my aioli-based dips
lot of truth to that. I also don’t feel it’s the end of from Chapter 1 (page 14).
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 MUNCHIES WHEN YOU ARE OUT
a sense of balance to your lifestyle, where you are Do you need a grab-and-go snack to keep you
not depriving yourself, but instead finding healthy full while you’re out for the day? If you have an
ways to deal with your cravings. on-the-go lifestyle, make snacks you love in larger
batches and portion into snack-size servings.
Great to-go snacks include: any of the Fruit and
Nut Bars from Chapter 9 (page 132), Paleo Maple
Granola (page 74), Paleo Party Mix (page 72), or
the gelatin snacks in Chapter 4 (page 62). 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.
MUNCHIES WHEN YOU ARE AT HOME
When 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 from Chapter 2
8
SNACKS FOR ENTERTAINING
If 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 72). You can also consider
serving more party-like snacks included in this
cookbook, like Watermelon Basil Bites (page 90),
Maple Balsamic Meatballs (page 98), Melon & SNACKING WHILE TRAVELLING
Prosciutto (page 84), and Roasted Figs (page 88). You’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: Fruit & Nut Bars (page 132),
Paleo Maple Granola (page 74), and Chocolate
Chip Cupcakes (page 114). 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.
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.
9
introduction to
INGREDIENTS
The focus of The Grain-Free Snacker is to bring you in ingredients, each of these products will result in a
recipes made with natural ingredients that cater to different baked good. Almond meal is coarser and thus
individuals on a grain-free diet. Grain-free diets are results in a lumpy, heavier end product. Almond flour
part of the movement found within the Paleo diet, is finely ground, so the results more closely resemble
primal diet, ancestral diet, real food movement and “regular” baked goods.
an overall desire to eat gluten free with an emphasis
on foods that decrease inflammation. I chose Almond meal is typically available for sale everywhere
ingredients that reflect the principles within these but where is the elusive almond flour? Don’t worry,
diet movements: natural, mostly dairy-free, low you can make almond flour in your kitchen by grinding
inflammation and grain-free. 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 STARCH

Arrowroot 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.
ALMOND FLOUR & ALMOND MEAL COCONUT BUTTER

You run to the grocery store looking for almond Coconut butter is made from shredded coconut flakes
flour because you are desperate to enjoy cookies and it is delicious. It is made like almond butter; you
and bread again. In the health food aisle, you see put the coconut flakes in a food processor and blend
almond meal. Scratching your head, you figure it’s all until it’s smooth. This is an item I usually purchase. You
the same, ground almonds, what could possibly be can also heat coconut butter and use it like an icing.
the difference? While it’s true there is no difference Keep coconut butter stored in your pantry.
10
COCONUT FLOUR COCONUT PALM SUGAR
Coconut flour is my favourite flour to work with and Coconut palm sugar is produced from the sap of cut
yet so many people shudder at the thought. This is flower buds from coconut palm trees. It tastes very
usually because they have had a bad experience using similar to brown sugar and you can use it in a 1:1 ratio
it in the past and ended up with soggy, dense and/or to brown sugar. Coconut palm sugar is harder to
grainy-tasting products. This finely ground flour made digest if you have gut problems and therefore is not
from dried coconut meat is not the enemy people recommended in diets with a focus on healing the gut.
think it is based on their bad experiences. When used If you are unable to consume coconut palm sugar,
in proper ratios, it can produce the lightest and—dare simply replace the quantity requested in the recipe
I say— fluffiest cupcakes you’ve ever experienced in with raw honey.
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 RAW HONEY
you would normally use. For example, many cakes Raw honey is unprocessed and unpasteurized honey.
featured in The Grain-Free Snacker include four eggs Many real food experts believe that honey left in a
per ¼ cup coconut flour. I walk you through my special raw state provides antioxidants, minerals, vitamins
technique of fluffing the egg whites with a mixing and enzymes. Also, because of raw honey’s 1:1 ratio
machine, creaming the coconut oil and sweetener, of fructose to dextrose, it is easy to digest. Those
and then wrapping it in egg yolks. This technique gives who have a harder time digesting fructose can often
you pleasing results every time. You can store coconut tolerate honey. This sweetener is often allowed on
flour at room temperature in your pantry. diets for treating gut-related problems such as GAPS.
COCONUT MILK
Coconut 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.
11
NATURE’S
SNACKS
SATISFIES
THAT SWEET
CRAVING
FRUIT OF
THE GODS
12
THE PERFECT DIPPER
NATURE’S
ORIGINAL
GUMDROP
THESE ARE ALL

GREAT FOR WHEN
YOU’RE ON THE GO!
THIS
+ GUACAMOLE
= HEAVEN
A SCOOP
FOR DIP
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14
15
16
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 DIRECTIONS
1 large egg yolk 1 Using a blender or a powerful food processor, whip the egg yolk
and mustard.
1 tablespoon Dijon mustard
2 Turn the blender to the highest speed (I use the whipping cream
1 cup extra virgin olive oil speed) and SLOWLY add the olive oil, one drop at a time. Make
Makes about 1 cup of dip sure it’s mixed in before slowly adding more. Store in the fridge
until ready to use.
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.
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BACON SPINACH DIP
with steamed artichokes
This dip is amazing! I originally planned on pairing steamed artichokes with garlic aioli but as I was
making the aioli, visions of bacon and spinach began dancing in my mind. These two ingredients
really give this aioli a “wow” factor.
INGREDIENTS DIP DIRECTIONS

1 recipe Basic Aioli (page 16) 1 In a mixing bowl, combine Basic Aioli with the garlic, spinach, onion
and bacon. Adjust for taste. Store in the fridge.
5 cloves garlic, finely chopped
½ cup finely chopped spinach

ARTICHOKES
¼ cup chopped onion
2 pieces cooked bacon, chopped 1 Trim the tips off the artichoke (optional).
1 fresh artichoke 2 Bring about a ½ inch of water to a boil in a pot deep enough to hold
the artichoke standing up. Add the salt to the water.
1 teaspoon sea salt
3 Place the artichoke in the salted boiling water and cover the pot
with a lid. Reduce the heat to maintain a steady simmer and cook
Serves 1 to 2 for 20 minutes.
4 The artichoke is done when you can easily pull off a leaf. If this is too
difficult, continue cooking, checking for doneness every 5 minutes.
Depending on the size of your artichoke, this may take up to
40 minutes.
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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 96).
¼ cup Basic Aioli (page 16) In a small bowl, use a whisk to combine all the ingredients.
Store in the fridge until ready to use.
1 tablespoon raw honey
½ teaspoon Dijon mustard
½ teaspoon fresh lemon juice
Yield: ¼ cup of dip

Serves 1 to 2
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CILANTRO GREEN ONION DIP
This 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 32).
1 cup of Basic Aioli (page 16) In a small bowl, use a whisk to combine all the ingredients.
Store in the fridge until ready to use.
¼ cup fresh cilantro, finely chopped
1 green onion, finely chopped
2 teaspoons onion powder
½ teaspoon Tabasco sauce
⅛ teaspoon sea salt
Yield: 1 cup of dip
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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!
1 standard-sized can of sardines Put all of the ingredients in a food processor and blend until
(mine was packed in water) smooth. Spread on crackers or cucumber slices. Store in the
fridge until ready to use.
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
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DAIRY-FREE RANCH DIP
Do you ever crave a ranch dip, but abstain because your digestive system can’t handle the
dairy? Here’s my version using coconut cream. I used raw apple cider vinegar to help mask
the coconut taste. You can also add more ranch seasoning.
1 cup coconut cream In a small bowl, using a whisk, combine all the ingredients.
(see note below) Store in the fridge until ready to use.
1 ½ teaspoons Ranch Seasoning

(page 30)
½ teaspoon raw apple cider vinegar
Yield: 1 cup of dip

Serves 2
Note: To make coconut cream, place

a can of coconut milk in your fridge.
The next day, scoop out the cream
that has risen to the top, and you
have coconut cream.
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SPICE SEASONINGS
Here’s my collection of must-have chip flavours. These spice mixtures serve double duty,
seasoning everything from dips to side dishes.
INGREDIENTS
All Dressed BBQ
¼ teaspoon dried oregano leaves 1 teaspoon paprika
¼ teaspoon smoked paprika 1 teaspoon coconut palm sugar
¼ teaspoon fine sea salt ¼ teaspoon onion powder
⅛ teaspoon cayenne ¼ teaspoon chili powder
⅛ teaspoon garlic powder ¼ teaspoon ground mustard
⅛ teaspoon onion powder ¼ teaspoon garlic powder
⅛ teaspoon ground black pepper ⅛ teaspoon sea salt
Dash of cayenne pepper

Ranch
Dash of ground black pepper
1 teaspoon onion powder
1 teaspoon garlic powder Nacho
½ teaspoon sea salt ½ tablespoon nutritional yeast
½ teaspoon dried parsley 1 ½ teaspoons of chili pepper spice

(use more if you like it extra spicy)
¼ teaspoon yellow mustard powder
1 teaspoon of onion powder
¼ teaspoon dried dill weed
½ teaspoon of cumin
¼ teaspoon dried chives
½ teaspoon of smoked paprika
Dash of ground black pepper
½ teaspoon of sea salt
Yield: Each recipe makes

about a ¼ cup of seasoning

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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.
Peelings from at least two large 1 Preheat oven to 400° F. Line a large baking sheet with
sweet potatoes parchment paper.
Extra virgin olive oil 2 Coat the potato scraps in olive oil and salt, or your
favourite spice mixture.
Sea salt or your preferred seasoning
3 Bake for 8 to 10 minutes, or until crispy. Store in an
airtight container.
Yield: Serves 1 to 2

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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.
1 sweet potato (peeled or unpeeled) 1 Heat the oil to 375° F.
Preferred frying fat (coconut oil, 2 Use a mandoline slicer, set on the thinnest setting, and slice
beef tallow, duck fat, etc.) the sweet potato.
Sea salt or seasoning of your choice 3 Slowly add a few slices to the hot oil and fry until both sides
are crisp. This should take less than 10 minutes
Serves 1 to 2 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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SWEET POTATO NACHOS
Ask me what my all-time favourite food is… it’s nachos. I love ordering a large plate of nachos
with gluten-free corn tortilla chips whenever I am at a restaurant. When I’m at home I make
this dish and watch a movie on Netflix.
½ pound ground beef 1 Season the ground beef with salt and pepper. Cook in a medium-
sized frying pan over medium heat, stirring occasionally, until the
⅛ teaspoon sea salt meat is no longer pink.
⅛ teaspoon ground black pepper 2 Pour excess fat from the beef into a small container and discard
¼ cup mild salsa when solid (or save it as a cooking fat if it is from grass-fed beef).
1 batch of Sweet Potato Chips 3 Pour the salsa over the meat and stir. Add more if desired.
(page 34) 4 On a large plate, place all of the sweet potato chips, top with the
Your favourite nacho toppings: ground beef and salsa mixture and your favourite nacho toppings.
Sliced olives, diced green peppers, Consume immediately.
diced onions, diced tomatoes,
guacamole, etc.
Yield: 1 to 2 servings
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CASSAVA CHIPS
with bbq seasoning
Cassava is also known as yuca. It is a tuber and makes an excellent chip! These chips turn out
crunchier than a regular potato chip. I prefer my cassava chips sliced as thinly as possible and
seasoned with BBQ seasoning.
1 cassava/yuca 1 Preheat oven to 350° F. Line a large baking sheet with
parchment paper.
Extra virgin olive oil
2 Use a knife to (very) carefully peel the entire waxy skin layer
BBQ seasoning or seasoning off of the cassava.
of your choice
3 Set your mandoline slicer on the thinnest setting and slice
Yield: 1 serving the cassava.
4 Place the slices in a large bowl and pour olive oil all over
them, enough to coat them all.
5 Lay the chips on the baking sheet in one layer, making sure
to not overlap.
6 Bake for 20 minutes, flipping once halfway through.
7 Remove the chips from the oven and place in a clean bowl.
Immediately sprinkle the chips with the seasoning. Store in
an airtight container.
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PARSNIP CHIPS
Did you think parsnips were only served as a side dish? Parsnips actually make amazing chips.
For this recipe, I paired them with ranch seasoning.
1 parsnip (peeled or unpeeled) 1 Heat the oil to 375° F.
Preferred frying fat (coconut oil, 2 Set a mandoline slicer on the thinnest setting and slice the parsnip.
beef tallow, duck fat, etc.)
3 Slowly add a few slices to the hot oil and fry until both sides are crisp.
Sea salt or seasoning of your choice This should take less than 10 minutes
(pictured with ranch seasoning)
4 Remove the chips from the oil and place on a paper towel. Repeat
Yield: 1 to 2 servings step 3 with all the parsnip slices. Sprinkle with sea salt or preferred
seasoning. Store in an airtight container.
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SPICY PLANTAIN CHIPS
I 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.
1 ripe plantain 1 Preheat the oven to 350° F. Line a baking sheet with
parchment paper.
¼ cup coconut oil, melted
2 Mix all the spices in a small bowl and set aside.
½ teaspoon cayenne pepper
3 Peel the plantain, then slice thinly using a mandoline or a knife.
¼ teaspoon garlic powder Make sure the slices are as thin as possible.
¼ teaspoon onion powder 4 Place the plantain slices in a mixing bowl. Add the coconut oil
¼ teaspoon sea salt and mix until the slices are coated.
¼ teaspoon chili spice 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
Yield: 1 cup 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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MATCH STICKS
Gasp… potatoes… but potatoes are not Paleo! Actually, potatoes are Paleo, just like sweet
potatoes. I’m not sure how they got blacklisted from the mainstream version of the Paleo diet,
but they are a great starch to include in your diet. Always pick organic potatoes. This recipe is
inspired by one of my favourite childhood snacks.
1 large white potato, peeled 1 Preheat oven to 400° F. Line a baking sheet with parchment paper.
2 tablespoons extra virgin olive oil 2 Use a spiralizer or a julienne slicer to cut the potato into thin noodles.
Sea salt 3 In a medium-sized bowl, toss the potato noodles with olive oil.
4 Arrange the potato noodles on the baking sheet, making sure

Yield: 1 to 2 servings to not overlap.
5 Sprinkle with salt. Bake for 30 minutes. Halfway through, flip

and sprinkle with salt again. Store in an airtight container.
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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!
1 cup almond butter 1 Preheat the oven to 350° F. Line a baking sheet with parchment
or another nut butter paper.
1 egg 2 In a medium-sized bowl, combine all the ingredients except for the
chocolate chips. Once mixed, gently fold in the chocolate chips.
¼ cup raw honey
3 Using a small spoon, scoop the cookie dough onto the baking sheet.
1 teaspoon vanilla extract Use your hand or the back of the spoon to flatten the cookies.
¼ teaspoon baking soda *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
½ cup chocolate chips edges.
5 Allow the cookies to cool on the baking sheet before removing them
Yield: 14 cookies to cool on a wire rack. Store in an airtight container.
Note: If you use an almond butter

that contains added fat, like palm
oil, the cookies are more brittle.
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chocolate chip
BANANA COOKIES
The problem with using coconut flour in cookies is that coconut flour needs a lot of eggs or
something else to bind it. I found the large amount of eggs did not result in the proper cookie
texture, therefore, it was hard to develop a coconut flour cookie recipe that satisfied me.
Bananas act as an egg replacer in many recipes and ended up being my secret weapon in this
recipe. They also eliminated the need for an additional sweetener. By slowly baking these coconut
flour chocolate chip banana cookies, you get a nice crispy cookie with a slight chewiness.
1 fresh large ripe banana 1 Preheat the oven to 325° F. Line a baking sheet with
(200 grams, see note) parchment paper.
1 large egg 2 Using a mixing machine, combine the banana and the egg. Slowly
add the coconut oil (oil should be room temperature or warmed
2 tablespoons extra virgin coconut oil enough so that it mixes easily and smoothly). Add the coconut
(room temperature to slightly warm) flour, vanilla, cream of tartar, baking soda and sea salt. Mix until
3 tablespoons sifted coconut flour smooth. Lastly add the chocolate chips
1 tablespoon vanilla extract 3 Using a spoon, drop 1-inch balls of dough onto the baking sheet,
leaving space between each cookie. Use the back of the spoon to
½ teaspoon cream of tartar flatten the cookies. *The cookies will not naturally flatten, you must
do this manually.
⅛ teaspoon baking soda
4 Bake for 40 minutes. Store in an airtight container.
⅛ to ¼ cup semi-sweet
chocolate chips
Yield: 18 medium-sized cookies
Notes: You cannot use more than

200 grams of banana without
adjusting the coconut flour. Also,
I’ve never tested this recipe with a
frozen ripe banana.
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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.
⅔ cup coconut palm sugar 1 Preheat the oven to 350° F. Line a baking sheet with parchment
paper.
⅓ cup extra virgin coconut oil
2 Using a mixing machine, mix together the sugar and coconut oil.
2 large eggs *You can cream them together, which will give your cookies a lighter,
¼ cup unsweetened cocoa powder more cake-like texture.
3 tablespoons sifted coconut flour 3 Slowly add one egg at a time to the mixture. Add the cocoa
powder, coconut flour and vanilla, and mix until incorporated.
1 teaspoon vanilla extract Then add the baking soda and salt, and mix until incorporated.
Lastly, stir in chocolate chips.
¼ teaspoon baking soda
4 Drop the cookies by spoonfuls onto the baking sheet, at least
⅛ teaspoon sea salt 2 inches apart. *These cookies spread out and become very thin,
almost doubling in size. I usually put nine cookies on a baking sheet
½ cup dark chocolate chips
in rows of three.
5 Bake for 12 minutes.

Yield: 14 cookies
Notes: To get a crispy cookie you must 6 Let the cookies cool for a few minutes on the baking sheet
either, a). freeze the cookie after it has before moving them to a wire rack to cool.
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.
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colossal cranberry
MACAROONS
Macaroons are a favourite treat for grain-free snackers. They are easy to assemble and generally
use inexpensive ingredients. They are also very versatile; there are so many flavours combinations
with which you can experiment.
3 large egg whites 1 Preheat oven to 350° F. Line a baking sheet with parchment paper.
3 tablespoons raw honey 2 In a bowl, using a mixing machine, whip the egg whites to soft peaks.
Add the honey, vanilla and salt. Continue whipping until stiff peaks
1 teaspoon vanilla extract form. Fold in the shredded coconut and dried cranberries. Place the
⅛ teaspoon sea salt mixture in the refrigerator for at least 10 minutes to allow it to bind.
2 cups unsweetened finely 3 Using your hands, scoop a quarter of the mixture and press into a
shredded coconut large cookie measuring about 3 ½ inches in diameter. Make four
colossal macaroons in total.
½ cup unsweetened dried
cranberries or cherries 4 Bake for 12 to 15 minutes. Allow the macaroons to cool completely
on a cooling rack. Store in an airtight container.
Yield: 4 macaroons
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LEMON MACAROONS
I 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.
3 large egg whites 1 Preheat oven to 350° F. Line a baking sheet with parchment paper.
3 tablespoons raw honey 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
2 tablespoons freshly squeezed until stiff peaks form. Fold in the shredded coconut. Place the
lemon juice (half of a lemon) mixture in the refrigerator for at least 10 minutes to allow it to bind.
1 teaspoon vanilla extract 3 Using an ice cream scoop, place ball-shaped scoopfuls of the mixture
⅛ teaspoon sea salt onto a baking sheet.
2 cups unsweetened finely 4 Bake for 12 to 15 minutes. Depending on the size of the cookie, a
shredded coconut longer baking time might be required. Store in an airtight container.
Yield: About 15 to 20 macaroons
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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.
¼ cup almond butter 1 Line a baking sheet with parchment paper.
¼ cup of semi-sweet 2 In a small pot, place the almond butter and chocolate chips.
chocolate chips Turn the heat to low and stir continuously until the two
ingredients are melted and combined.
¼ cup large coconut flakes
3 Pour the almond butter/chocolate mixture into a medium-
¼ cup of almonds sized bowl. Add the coconut flakes, almonds and raisins.
¼ cup of raisins Mix until combined.
4 Using two spoons, scoop the mixture and drop about 1-inch
Yield: 6 haystacks 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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quick chocolate
MACAROONS
These are raw macaroons. Don’t you love a quick recipe that doesn’t require baking?
You can whip these up fast and enjoy a snack when the craving hits.
1 cup of unsweetened finely 1 Line a baking sheet with parchment or wax paper.
shredded coconut
2 In a medium-sized bowl, combine all the ingredients. Using an
¼ cup of almond butter ice cream scoop or spoon, scoop the mixture, and place on the
baking sheet. Press into a half ball shape if it appears too loose.
¼ cup of chocolate chips
3 Place the baking tray in the freezer to firm up. Eat once firm.
Keep them stored in the freezer.
Yield: 6 macaroons

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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.
1 cup chopped strawberries 1 In a small bowl, purée the strawberries using a hand blender,
(about 8 strawberries) then pour the puréed strawberries into a small pot on the
stove. Add the water, honey and lemon juice to the pot and
½ cup water turn the heat to medium.
1 tablespoon raw honey 2 Heat the mixture, whisking constantly, for about 5 minutes.
1 teaspoon lemon juice 3 Add the gelatin and whisk until there are no clumps.
2 tablespoons Great Lakes 4 Pour into a gummy bear mold. Refrigerate until firm,
unflavoured gelatin (red can) about 2 hours.
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.
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sour lemon
GUMMY WORMS
Did you know it’s possible to make homemade gummy worms? Let me show you how.
You need unflavoured gelatin and a few other simple ingredients you probably already
have in your kitchen, and you can make gummy worms!
¼ cup Great Lakes 1 Place the gelatin in a medium-sized bowl. Pour in the hot water,
unflavoured gelatin (red can) lemon juice and honey. Continually whisk until there are no
more clumps
1 cup hot water
2 Pour into a 8 by 8-inch dish. Refrigerate until firm, about 2 hours.
½ cup fresh lemon juice
(about 2 lemons) 3 Starting from one edge, use a knife to slice the gelatin from one
end to the next, creating a long worm shape that is a quarter inch
2 tablespoons raw honey wide. Continue doing this until all the gelatin is cut into worms.
Store in a container in the fridge.
Yield: 28 gummy worms
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GUMDROPS
These gumdrops are made from organic juice with no added sugar and taste fabulous. They are
a fun treat to snack on between meals. Try switching up the juice to explore new flavours.
Tart Cherry 1 Add all the ingredients to a small pot and heat over the stove on
medium. Continually whisk for about 5 minutes until there are
1 ¼ cup organic tart cherry juice no more clumps.
¼ cup Great Lakes 2 Pour into a 6 by 9-inch dish.
unflavoured gelatin (red can)
3 Refrigerate until firm, about 2 hours. Cut into small cubes and
store in a container in the fridge.
Cinnamon Apple
1 ¼ cups organic apple juice
¼ cup Great Lakes

unflavoured gelatin (red can)
½ teaspoon ground cinnamon
Yield: 1 ¼ cups of gumdrops
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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!
1 cup raw cashews 1 Preheat oven to 250° F. Line a large baking sheet with
parchment paper.
1 cup pecans
2 In a large bowl, combine the cashews, pecans, coconut flakes
1 cup large coconut flakes and sunflower seeds.
½ cup raw sunflower seeds 3 In a small bowl, combine the butter, worcestershire sauce,
¼ cup unsalted pastured butter, salt, garlic powder, onion powder and Tabasco sauce. Whisk
melted together to form a sauce.
1 tablespoon gluten-free 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
worcestershire sauce
until they are evenly coated.
1 teaspoon of sea salt
5 Spread the mixture on the baking sheet in one layer, with very
1 teaspoon garlic powder little overlap.
½ teaspoon onion powder 6 Bake for 1 hour and 15 minutes, stirring occasionally. Allow the
mix to cool and store in an airtight container.
¼ teaspoon Tabasco sauce
Yield: 3 ½ cups
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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.
1 cup almond slivers 1 Preheat the oven to 325° F. Line a large baking sheet with
parchment paper.
1 cup large coconut flakes
2 In a medium-sized bowl, place the almond slivers, coconut flakes,
1 cup sunflower seeds sunflower seeds and pecans.
1 cup chopped pecans 3 In a separate small bowl, mix together the maple syrup, vanilla,
6 tablespoons maple syrup cinnamon and salt.
1 tablespoon vanilla extract 4 Pour the sauce over the bowl of nuts and mix thoroughly.
1 ½ teaspoons ground cinnamon 5 Press the mixture into the pan. It will resemble a large bar recipe.
Bake for 40 minutes.
½ teaspoon sea salt
6 Allow the granola to cool. Once cooled, break it into pieces and
add chocolate chips and/or dried fruit if desired.
Yield: 4 cups
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“PEANUT BUTTER” BALLS
I 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…
¾ cup almond flour 1 Line a large baking sheet with parchment paper.
¼ cup almond butter 2 In a medium-sized bowl, combine the almond flour, almond butter
and maple syrup. Form into a dough.
½ tablespoon maple syrup
3 Using your hands, pick up a small portion of the dough and mold it
¾ cup semi-sweet chocolate chips into a circle, about 1-inch wide. Place the ball on the baking sheet.
Repeat until there is no dough left.
Yield: 30 balls 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.
230-235 grams (just over 1 Preheat the oven to 325° F.
8 ounces) ripe, peeled plantain
*This recipe does not work with an 2 Peel the plantain and cut it into thick slices. Fill a medium-sized pot
unripe plantain 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.
1 cup arrowroot flour,
plus 4 tablespoons, divided 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,
½ cup almond flour mix until a dough forms. The dough should not be sticky. If it is,
add more arrowroot until it is no longer sticky.
1 teaspoon of sea salt,
plus ¼ teaspoon 4 Sprinkle 1 tablespoon of arrowroot on a sheet of parchment paper.
2 tablespoon unsalted butter, melted 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
1 teaspoon garlic powder until it is paper thin.
½ teaspoon onion powder 6 In a small bowl, mix the butter with the garlic, onion powder,
¼ teaspoon Tabasco sauce Tabasco and the remaining teaspoon of salt.
7 Brush the seasoned butter over the top of the rolled-out

Yield: 4 cups of crackers 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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ROSEMARY CRACKERS
These crackers use the amazing dough from the Can’t Stop Eating These Crackers recipe on
page 79. I made this version savoury with the addition of rosemary. It’s just the right amount of
rosemary and salt without being overpowering.
1 recipe Can’t Stop Eating These 1 Preheat oven to 325° F.
Crackers dough (page 79)
2 Sprinkle 1 tablespoon of arrowroot on a sheet of parchment paper.
4 tablespoons arrowroot flour, divided Place a third of the dough on the sheet. The dough should not be
sticky. If it is, add more arrowroot until it is no longer sticky.
2 tablespoons unsalted butter, melted
3 Sprinkle another tablespoon of arrowroot on top of the dough.
1 teaspoon of sea salt Using a rolling pin, roll the dough until it is paper thin.
1 teaspoon garlic powder 4 Brush the seasoned butter over the top of the rolled-out dough
1 teaspoon dried rosemary and then cut it into rectangles.
½ teaspoon onion powder 5 Move the parchment paper with the dough onto a large baking sheet.
6 Bake for 20 minutes. The middle crackers might require additional

Yield: 4 cups of crackers baking time. Allow the crackers to cool and then store in an airtight
container.
7 Repeat steps 3 through 7 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.
½ cantaloupe 1 Using a paring knife, remove the peel from the cantaloupe
and discard. Slice the cantaloupe into 1-inch pieces, ending
6 slices of prosciutto up with 12 slices.
2 Lay the prosciutto flat and use a knife to cut it widthwise.

Yield: 1 to 2 servings
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!
1 apple, peeled 1 Slice the apple into thin slices about a ½-inch thick. Remove
the core of the apple and discard it.
2 tablespoons ghee
(or your preferred fat: 2 Place the ghee in a medium-sized frying pan over medium heat.
butter, coconut oil, etc.)
3 Once the pan is hot, add the apple slices and sprinkle with
1 teaspoon ground cinnamon cinnamon and apple pie spice mix.
¼ teaspoon store-bought 4 Stir occasionally until the apples are cooked through.
apple pie spice mix
5 Remove the apples from the pan and place them on a plate.
1 tablespoon coconut palm sugar
6 Add coconut palm sugar and water to the pan. Use a whisk and
1 tablespoon water quickly stir the sugar until it caramelizes. Pour the caramel over
the apple slices. Serve immediately
Yield: 1 serving
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ROASTED FIGS
Figs are nature’s candy. I remember first hearing about figs on a cooking show on television.
I was mesmerized by the chef’s obsession with fresh figs drizzled with honey. Eventually I
ate my first fresh fig and it was everything I had imagined. For this recipe, I increased the
sweetness by roasting the figs and drizzling them with real maple syrup.
10 fresh black figs, 1 Preheat the oven to 400° F. Line a large baking sheet with
trimmed and halved parchment paper.
2 tablespoons maple syrup 2 Place figs, skin side down, on the baking sheet and roast for
25 minutes, until caramelized and browned around the edges.
Yield: 1 to 2 servings 3 Drizzle roasted figs with maple syrup and serve immediately.
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WATERMELON & BASIL BITES
I love this recipe. I reached out to my friend and fellow blogger Jennifer from Predominantly Paleo
and asked her for some help picking fruit-based snack recipes. She suggested pairing watermelon,
basil and balsamic vinegar. These three flavors together turned out perfect! At first bite, you get
hit with this refreshing taste. The basil is strong but compliments the watermelon and the balsamic
vinegar gives a hint of sweetness.
1 small watermelon 1 Slice the watermelon into chunks about 1 inch by 1 inch.
1 basil leaf per watermelon chunk 2 Place one basil leaf on each piece of watermelon and secure
with a toothpick
Balsamic vinegar for drizzling
3 Arrange the watermelon bites on a plate. Drizzle with balsamic
vinegar. Consume immediately.
Yield: 2 cups
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BUFFALO CHICKEN SLIDERS
I needed a snack to serve at a football party and these seemed perfect. I have a confession to
make… I don’t watch football…or any sports at all for that matter, so I never know when these
things are happening. All I know is, Monday is The Bachelor night, Wednesday is Downton
Abbey and Sunday evening is Dexter.
INGREDIENTS BUN DIRECTIONS

Mini Paleo Slider Bun 1 Preheat the oven to 350° F. Line a baking sheet
3 large eggs with parchment paper.
1 cup almond butter
2 Using a mixing machine, mix the eggs and cream of tartar.
¼ cup extra virgin coconut oil
Continue whipping until stiff peaks form.
1 teaspoon raw honey
1 teaspoon cream of tartar 3 Add the almond butter and coconut oil. Lastly, add baking soda
½ teaspoon baking soda and salt and mix until incorporated.
4 Spoon the batter onto the baking sheet into individual
Sesame seeds for decoration mini bun shapes, 1 to 1 ½ inches wide.
1 egg white to brush on the buns (see hint)
5 Using a pastry brush, brush egg whites on each bun.
Buffalo Chicken Sprinkle the sesame seeds on the buns.
4 chicken breasts, deboned,
cut into 1 by ½-inch strips
6 Bake for 12 minutes or until a toothpick comes out clean.
7 slices of bacon
1 medium-sized onion, sliced thinly BUFFALO CHICKEN
1 red pepper, sliced thinly
1 green pepper, sliced thinly 1 Place all the ingredients except the hot sauce in a large pan
¼ cup Frank’s Red Hot Sauce over medium heat.
Sea salt & ground black pepper to taste 2 Drizzle Frank’s Red Hot Sauce all over the ingredients.
Use a little for a light spicy flavour or drizzle a lot for an
Yield: 14 sliders
intense flavour. Season with salt and pepper.
Since the bun is made from almond butter
it does have a slight almond taste. It is 3 Cook until the chicken is no longer pink inside.
light but not as light as a “regular” bun.
The batter is very heavy but will rise when 4 Serve on the buns with with lettuce, tomato, aioli (page 16)
baked. The bun does crumble slightly more
and other favourite toppings.
than a “regular” bun. I suggest consuming
the buns the same day and freezing any
extra buns.Baked goods made with
Hint: Use the leftover egg yolk to make Homemade Aioli.
almond butter dry out fast.
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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 20).
INGREDIENTS SEASONING DIRECTIONS

Seasoning 1 Place all the ingredients into a spice grinder and grind.
Store in a small container.
1 tablespoon paprika
1 teaspoon sea salt CHICKEN FINGERS

½ teaspoon ground dried sage 1 Preheat the oven to 400° F. Place parchment paper on
½ teaspoon garlic powder a large baking sheet.
½ teaspoon allspice 2 Cut the chicken breast into five long pieces.
¼ teaspoon oregano 3 In a medium-sized bowl, whisk the egg.
¼ teaspoon chili powder 4 In another medium-sized bowl, place the almond flour
and seasoning. Mix until combined.
¼ teaspoon ground black pepper
5 Dip each chicken piece into the whisked egg, and then dip
1 basil leaf into the seasoned almond flour. Repeat with the same piece.
Place the piece on a baking sheet. Repeat for all chicken pieces.
Chicken Fingers 6 Bake for 20 to 30 minutes. The chicken fingers are done when
the juices from the chicken run clear.
1 chicken breast, deboned
1 large egg
1 ½ cups almond flour
1 tablespoon of Chicken
Fingers Seasoning
Yield: 1 serving
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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.
Meatballs 1 Preheat oven to 400° F.
Ghee or your preferred cooking fat
2 Heat the ghee or your preferred cooking fat in a saute pan.
½ onion, diced Saute the onions on medium heat until translucent.
1 pound ground beef 3 Combine the cooked onions, beef, almond flour, egg, coconut
aminos, parsley, salt and pepper in a medium-sized bowl.
¼ cup almond flour
Roll the meat mixture into 1-inch balls.
1 large egg
4 Place the meatballs onto a large baking pan with a rack.
1 tablespoon coconut aminos
5 Bake for 20 minutes or until the meatballs are no longer pink inside.
1 teaspoon dried parsley
½ teaspoon sea salt

SAUCE
⅛ teaspoon ground black pepper
1 Place all the ingredients in a small pot on the stove over high heat.
Bring to a boil and then reduce to low.
Maple Balsamic BBQ Sauce
½ cup tomato paste 2 Combine the cooked meatballs with the heated sauce.
½ cup maple syrup 3 Serve immediately or place in a slow cooker on low heat until
ready to serve.
¼ cup water
2 tablespoons balsamic vinegar
2 teaspoons ground mustard
2 teaspoons onion powder
Yield: 16 meatballs
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PIZZA POCKETS
Pizza pockets were a must-have snack in my teenage and college years. I lived on these to get
me through my energy slumps between classes. It was fun to develop this grain-free dough that
actually stretches and behaves like a real pizza dough. It tastes pretty close to the real thing.
INGREDIENTS
DOUGH DIRECTIONS
1 Cut the plantain into thick slices. Fill a medium-sized pot with water.
Dough
Place the plantain inside. Bring it to a boil and boil for 15 minutes or
230-235 grams (just over 8 ounces) until fork tender. Drain the water from the pot.
ripe, peeled plantain
2 In a small bowl, mix together the plantain, almond flour, arrowroot
1 cup arrowroot flour plus 4 table- and salt. Mix until a dough forms.
spoons, divided
3 Sprinkle 1 tablespoon of arrowroot on a sheet of parchment paper.
½ cup almond flour Place half of the dough on top.
¼ teaspoon sea salt plus extra for 4 Sprinkle another tablespoon of arrowroot on top. Using a rolling pin,
sprinkling tops of pockets roll the dough to ⅛-inch thickness, 8 inches wide and 12 inches long.
Try to keep the shape rectangular. Set aside.
2 tablespoons extra virgin olive oil, for
brushing on top of the dough
FILLING DIRECTIONS
Classic Pizza Filling 1 Preheat the oven to 400° F.
¼ cup finely diced onion 2 Saute the onions, green peppers and mushrooms until
the onions are translucent.
¼ cup finely diced green peppers
3 Mix the onions, green peppers, mushrooms, olives and
¼ cup finely diced mushrooms tomato sauce together.
6 pitted finely diced olives
½ cup tomato sauce
ASSEMBLY DIRECTIONS
1 Place the pepperoni onto the dough in six section areas, two at
12 large pepperoni slices the front, two in the middle and two in the back. Cut the dough
into six pieces leaving about a ½ inch between the dough and the
Hawaiian-Inspired Filling edge of the pepperoni.
4 slices of cooked bacon, finely diced 2 Spoon about 1 tablespoon of the mixture in the middle
of the pepperoni.
½ cup finely diced canned pineapple
3 Fold the dough over like a turnover. Seal the dough by
½ cup tomato sauce pressing the edges with a fork.
12 large pepperoni slices 4 Brush olive oil over the top of the pizza pockets.
Lightly sprinkle salt on top. Bake for 45 minutes.
Yield: 12 pizza pockets 5 Repeat with the second half of the dough.
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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.
4 slices of hot salami 1 Cut the fig into four slices of equal width.
1 fresh black fig, trimmed 2 Place a small basil leaf on the slice of salami, then a slice of fig.
4 fresh basil leaves 3 Use your hands to fold it like a taco. Weave a toothpick through
it to secure.
Yield: 1 serving 4 Consume immediately or store in the refrigerator.
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sweet potato & bacon
PEROGIES
My family was cooking perogies one night and it inspired me to try making grain-free perogies. I
love how tapioca-based dough recipes tend to resemble conventional “dough.” You can knead it,
stretch it… it’s very versatile. Besides having fun with the recipe components, perogies are serious
a snack food. Paired with your favorite dip, they make a perfect movie night snack.
INGREDIENTS FILLING DIRECTIONS

Sweet Potato Bacon Filling 1 Cook bacon in a small frying pan. Once cooked, remove the bacon and set
aside. Saute the onion in the bacon fat until translucent.
¾ cup cubed sweet potato 2 In a medium-sized pot, place the sweet potato cubes. Cover them with water
and bring to a boil. Boil until fork tender. Drain the water from the pot.
¼ cup finely diced onions 3 Chop the bacon into small pieces. Place the bacon, cooked onions, ghee and
salt in the pot with the sweet potatoes and mash until smooth. Set aside.
1 slice of bacon
1 tablespoon ghee
DOUGH
1 Place all the ingredients into a small mixing bowl. Using a spatula, mix the
⅛ teaspoon sea salt ingredients together until it is crumbly. Once it’s crumbly, knead it with your
hands for about 5 minutes. At first the dough will look too dry. Do not add
extra oil. Continue kneading until the dough looks like playdough. The dough
should not be sticky.
Dough 2 Bring a large pot of water to a boil.
3 Roll the dough into a large tube. Cut pieces into about 1-inch pieces.
1 cup tapioca flour Cover each piece of dough with plastic wrap.
1 large egg 4 Take one piece at a time and roll into a small ball.
5 Using the bottom of a ramekin, push down until the dough is a flat circle,
3 tablespoons extra virgin olive oil about 3 inches wide. Remove the plastic wrap.

ASSEMBLY
Ghee or preferred cooking fat 1 Place about 1 tablespoon of filling on one side of a dough circle,
towards the center.
2 Lift the other side of the dough over the filling and seal with a fork pressing down
Yield: 11 perogies on the edges, working from the middle outwards.
3 Working in batches, place the perogies in the boiling water. If any appear to be
sticking to the bottom, use a spoon to gently unstick them. The perogies are
done when they float to the top of the water.
4 Remove the perogies from the water and place on a plate.
5 Melt ghee or your preferred cooking fat in a frying pan over medium-high heat.
6 Place the boiled perogies into the pan. Allow each side to crisp up.
Serve immediately.
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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.
6 eggs, separated 1 Preheat oven to 350° F. Line a 7 ½ by 3 ½-inch loaf pan with
2 teaspoons cream of tartar parchment paper.
½ cup extra virgin coconut oil 2 In a large bowl, combine the egg whites and cream of tartar.
Using a mixing machine, whip until stiff peaks form.
¼ cup raw honey
3 In a separate bowl, cream together coconut oil and raw honey for a
½ cup ripe mashed banana
(about 1 banana) 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.
1 tablespoon vanilla extract
4 Add the sifted coconut flour, baking soda and salt to the egg yolk
1 tablespoon cinnamon
mixture. Mix until smooth. Slowly add the egg yolk mixture to the
½ cup sifted coconut flour whipped egg whites. Mix until it is combined. Pour batter into the
(48 grams) loaf pan.
½ teaspoon baking soda 5 Bake for 50 to 60 minutes, until the top is firm to the touch
¼ teaspoon sea salt and a toothpick comes out clean.
6 Consume the banana bread immediately or store in an airtight

Yield: 1 loaf 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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CINNAMON RAISIN BREAD
The smell of cinnamon raisin bread baking is magical. It fills the whole kitchen with the warmth
of cinnamon. I enjoy eating a slice of this bread toasted with a slather of grass-fed butter while
watching a romantic comedy.
8 eggs, separated 1 Preheat oven to 350° F. Line a 7 ½ by 3 ½-inch loaf pan
with parchment paper.
2 teaspoons cream of tartar
2 In a large bowl, combine egg whites and cream of tartar.
½ cup extra virgin coconut oil Using a mixing machine, whip until stiff peaks form.
3 tablespoons coconut palm sugar 3 In a separate bowl, cream together coconut oil and coconut palm
½ cup sifted coconut flour sugar for a few minutes, until it looks like icing. Add the egg yolks
(48 grams) one at a time and mix until smooth.
½ teaspoon baking soda 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
¼ teaspoon sea salt whipped egg whites, mixing it until it is combined. Add the raisins.
½ cup raisins 5 Pour the batter into the loaf pan.
1 tablespoon cinnamon 6 Sprinkle the cinnamon over the batter and then swirl
in the cinnamon.
Icing 7 Bake for 50 to 60 minutes until the top is firm and a toothpick
comes out clean. Allow to cool before adding icing.
2 tablespoons of organic cane sugar
1 teaspoon of water plus more ICING

1 Place the cane sugar in a coffee grinder and grind into a powder.
Yield: 1 loaf
2 In a small bowl, add water until it becomes a drippy syrup.
Pour over the cooled loaf of bread.
3 Consume the raisin 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.
2 large eggs 1 Preheat oven to 350° F. Line a six-count cupcake pan
with cupcake liners.
½ cup unsweetened cocoa powder
2 In a bowl, using a mixing machine, mix together the eggs, cocoa
½ cup raw honey powder, honey, coconut oil, vanilla and cream of tartar until
¼ cup extra virgin coconut oil combined. Add baking soda and salt. Mix until combined again.
1 teaspoon vanilla extract 3 Immediately pour the batter into the cupcake liners, about half full.
½ teaspoon cream of tartar 4 Bake for 15 to 26 minutes until the tops are firm to the touch
and a toothpick comes out clean.
⅛ teaspoon baking soda

ICING
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
1 cup palm shortening icing on fully-cooled cupcakes.
1 teaspoon vanilla extract 2 Consume the cupcakes immediately or store in an airtight container
for no longer than 2 days. You can also freeze the cupcakes.
¼ cup maple syrup
2 tablespoons unsweetened
cocoa powder
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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.
4 eggs, separated 1 Preheat oven to 350° F. Line a six-count cupcake pan with
cupcake liners.
2 tablespoons maple syrup
2 In a large bowl, using a mixing machine, combine the egg whites,
¼ teaspoon cream of tartar
maple syrup and cream of tartar. Whip the egg whites until stiff
¼ cup extra virgin coconut oil peaks form.
1 teaspoon vanilla extract 3 In a separate bowl combine the egg yolks, coconut oil, vanilla,
and salt until mixed. Add the sifted coconut flour and baking
⅛ teaspoon sea salt soda to the egg yolk mixture. Mix until smooth.
¼ cup, plus 1 tablespoon 4 With the mixer on, slowly add the egg yolk mixture to the
sifted coconut flour
whipped egg whites. Last, add the chocolate chips. Mix until well
⅛ teaspoon baking soda combined. Pour the batter into the cupcake pan, about half full.
¼ cup semi-sweet chocolate chips 5 Bake for 15 to 20 minutes until the tops are firm to the touch
and a toothpick comes out clean.
Icing
1 cup palm shortening

ICING
1 Place the ingredients except the chocolate chips in a large bowl.
2 tablespoons almond butter
Use a mixing machine to whip the ingredients until the icing
2 tablespoons coconut palm sugar is light and fluffy. Spread the icing on fully-cooled cupcakes.
Sprinkle chocolate chips on top.
1 teaspoon vanilla extract
2 Consume the cupcakes immediately or store in an airtight
⅛ cup semi-sweet chocolate chips container for no longer than 2 days. You can also freeze the
cupcakes.
Yield: 6 cupcakes
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COFFEE CAKE MUFFINS
with raspberry filling
I used to buy these jam-filled muffins from Tim Horton’s before I adopted the paleo diet. They
were so scrumptious and made the perfect indulgent snack between college classes. I savored
the jam in the middle, it was my favorite part. I would eagerly open the muffin and dip pieces of it
in the jam-filled center. I created this muffin with that indulgent memory in mind. The top has a
coffee cake-inspired topping that pairs perfectly with the semi-sweet raspberry filling. It makes
the perfect grab-and-go snack.
INGREDIENTS FILLING DIRECTIONS

Raspberry Jam Filling
1 Mix all the ingredients in a medium-sized pot and turn the heat to low.
¾ cup frozen raspberries Stir until the mixture thickens to a jam consistency. Remove from heat.
1 tablespoon raw honey Option: You can strain the raspberry seeds by pushing the jam through a strainer.
½ tablespoon arrowroot flour
¼ teaspoon lemon juice COFFEE CAKE
Muffin
1 Preheat oven to 350° F. Line a six-count muffin pan with muffin liners.
4 eggs, separated 2 In a bowl, combine the egg whites and cream of tartar. Use a mixing machine
and whip the egg whites until stiff peaks form.
1 teaspoon cream of tartar
¼ cup extra virgin coconut oil
3 In a separate bowl, cream together the coconut oil and honey for a few minutes
until it looks like icing. Add the egg yolks one at a time, then the vanilla, and
2 tablespoons raw honey mix until combined.
2 teaspoons vanilla extract 4 Add the sifted coconut flour, baking soda and salt to the egg yolk mixture.
¼ cup coconut flour, sifted Mix until smooth. Slowly mix the egg yolk mixture into the whipped egg whites
until fully incorporated.
¼ teaspoon baking soda
¼ teaspoon sea salt 5 In a small bowl mix together all the ingredients for the topping. Spread the mixture
over the batter. Swirl parts of the topping into the batter.
Coffee Cake Topping 6 Bake for 15 – 20 minutes until the tops are firm to the touch and a tooth pick
¼ cup coconut palm sugar can be inserted and comes out dry.
¼ cup extra virgin coconut oil 7 Fill a pastry-filler with the raspberry jam. Gently insert the filler into the middle
2 tablespoons sifted coconut flour of the cooled muffins and squeeze a little filling inside.
½ teaspoon ground cinnamon 8 Consume the muffins immediately or store in an airtight container for no longer
than two days. You can also freeze the cupcakes. Coconut flour-based baked
Yield: 6 muffins goods have a short shelf life.
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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.
2 cups almond flour 1 Preheat oven to 350° F. Grease a doughnut mold pan with
coconut oil or your preferred cooking fat.
¼ cup arrowroot flour
2 In a large bowl, combine all the ingredients. Mix thoroughly using a
¼ cup coconut palm sugar mixing machine. The batter will be thick.
¼ cup extra virgin coconut oil 3 Spoon the batter into the doughnut pan, filling just below the top
2 teaspoons cream of tartar of the mold.
1 teaspoon vanilla extract 4 Bake for 20 minutes or until a toothpick comes out clean.
¾ teaspoon baking soda

ICING
½ teaspoon pumpkin pie spice
1 Place the chocolate chips and palm shortening in a small pot.
⅛ teaspoon sea salt 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
3 large eggs the doughnuts in.
2 Allow the icing to cool until it is thick enough to dip a doughnut in.
Icing
3 Consume the doughnuts immediately or store in an airtight
⅔ cup semi-sweet chocolate chips container for no more than two days. You can also freeze the
doughnuts.
⅓ cup palm shortening
Yield: 8 doughnuts
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MAPLE PLANTAIN CAKE
with caramel sauce
This grain-free cake happened by sheer accident. I was at the grocery store and saw plantains.
Intrigued, I put them in my shopping cart and continued shopping. I thought I would make
plantain chips, but I forgot the plantains on the counter and they ripened before I realized it.
Then somehow I thought, let’s make a grain-free cake out of plantains! So I did, even though
I had no idea what a grain-free plantain cake would taste like. I paired maple syrup with the
plantains believing it would be a nice complimentary flavour, and topped it with a caramel
sauce. It turned out my intuition was right — it’s delicious!
4 eggs, separated 1 Preheat oven to 350° F. Line a round 8 by 1 ½-inch cake tin with
parchment paper and grease the sides
2 teaspoons cream of tartar
2 In a bowl, combine the egg whites and cream of tartar. Using a mixing
½ cup extra virgin coconut oil machine, whip the egg whites until stiff peaks form.
¼ cup maple syrup 3 In a separate bowl, cream the coconut oil and maple syrup for a few
minutes. Add the egg yolks and mix until smooth. Add the pureed
1 cup ripe plantain, pureed plantain and vanilla until mixed. Then add the sifted coconut flour,
baking soda and salt to the egg yolk mixture. Mix until smooth.
4 teaspoons vanilla extract
Slowly add the egg yolk mixture to the whipped egg whites.
½ cup coconut flour, sifted
4 Bake for 35 minutes until the top is firm and a toothpick comes
½ teaspoon baking soda out clean.
¼ teaspoon sea salt

CARAMEL SAUCE
Caramel Sauce 1 Put the ingredients in a saucepan over medium heat, stirring
constantly with a whisk until desired thickness. Pour over the cooled
½ cup coconut milk cake to serve.
2 tablespoons coconut palm sugar 2 Consume the cake within three days. If you do not think you can,
slice it and freeze it.
Yield: 1 cake and about
⅓ cup caramel sauce
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CUSTARD PUMPKIN BARS
Don’t let custard intimidate you. In this recipe, all you do is heat up the coconut cream and maple syrup, then add small
amounts of the hot liquid to your egg yolks while whisking fast. Once the egg yolks are warmed up, you add the mixture
to the hot liquid. This is called tempering. If you added the hot liquid all at once, the egg yolks would cook and you’d end
up with scrambled eggs, which isn’t my kind of snack. You must be patient and let the final baked bars rest in the fridge for
at least 4 hours. The results of the fully-cooled custard are worth waiting for.
INGREDIENTS . CRUST DIRECTIONS

Coconut Flour Crust 1 Preheat oven to 350° F. Line a 4 ½ by 8 ½-inch loaf pan with
parchment paper.
2 tablespoons extra virgin coconut oil
1 tablespoon maple syrup 2 In a medium bowl, cream the coconut oil and the maple syrup
until it is smooth like icing.
2 large eggs
¼ cup, plus 2 tablespoons sifted 3 Add the eggs, one at a time, and mix until incorporated.
coconut flour (37.5 grams) Add coconut flour and salt, mix well.
4 Press the dough mixture into the dish.
Pumpkin Custard Filling 5 Bake for about 20 minutes.

1 cup coconut cream
(see note below)
PUMPKIN CUSTARD FILLING
4 large egg yolks 1 Preheat the oven to 325° F.
½ cup canned pumpkin 2 In a medium saucepan, whisk the coconut cream and maple syrup.
Simmer over medium-high heat for about 5 minutes. Remove from heat.
1 teaspoon cinnamon 3 In a small bowl, whisk the egg yolks. Here’s where you temper the egg yolks
before adding them to the heated coconut cream. Slowly add 1 tablespoon
½ teaspoon ground nutmeg
of the hot mixture to the egg yolks, whisking constantly. Add another
½ teaspoon ground ginger tablespoon of the hot mixture, whisking constantly, and then repeat once
more. Add the egg mixture to the remaining hot cream, and whisk.
¼ tsp sea salt
4 Add the pumpkin, vanilla, cinnamon, nutmeg, ginger and salt.
Whisk until smooth. Pour over the baked crust.
Yield: 8 bars
Note: To make coconut cream, place 5 Bake until the custard is set in the center, but not stiff,
a can of coconut milk in your fridge. about 45 to 55 minutes. Refrigerate for at least 4 hours.
have coconut cream
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almond butter
COCONUT BARS
If you can’t tell by now, I love the combination of chocolate and almond butter. For this bar,
which was inspired by my love of macaroons, I flavoured the base with almond butter and
topped it with a simple chocolate icing.
4 large egg whites 1 Preheat the oven to 350° F.
¼ cup raw honey, or more to taste 2 Line a 4 ½ by 8 ½-inch loaf pan with parchment paper. In a bowl,
using a mixing machine, whip the egg whites to soft peaks. Add
1 teaspoon vanilla extract the honey and vanilla and continue whipping until stiff peaks form.
½ cup almond butter Add the almond butter and salt and mix until incorporated .
⅛ teaspoon sea salt 3 Fold in the shredded coconut. Spread the mixture in the baking dish.
2 cups unsweetened finely 4 Bake for 25 minutes or until a toothpick comes out clean.
shredded coconut Place bars on a cooling rack.
Icing ICING
¾ cup semi-sweet chocolate chips 1 Place the chocolate chips and coconut oil in a small pot on
low heat. Stir continuously until the chocolate chips melt.
1 tablespoon extra virgin coconut oil
2 Spread the icing over the cooled bars. Place the bars in the
fridge to firm.
Yield: 8 bars
3 Cut into squares. The bars are slightly delicate, so be careful
cutting them. Store the bars in the fridge.
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CHOCOLATE COCONUT BARS
These chocolate coconut bars are similar to a coconut macaroon, except this batter has extra
egg whites that result in a more cake-like texture. They are also topped with a yummy chocolate
icing. The recipe is easy to make and budget friendly.
4 large egg whites 1 Preheat the oven to 350° F. Line a 4 ½ by 8 ½-inch loaf pan
with parchment paper.
¼ cup raw honey, or more to taste
2 In a bowl, using a mixing machine, whip the egg whites to soft peaks.
1 teaspoon vanilla extract Add the honey and vanilla and continue whipping until stiff peaks
¼ cup unsweetened cocoa powder form. Add the cocoa powder and salt, and mix until incorporated.
Fold in the shredded coconut.
3 Spread the mixture in the baking dish. Bake for 25 minutes or
2 cups unsweetened finely until a toothpick comes out clean.
shredded coconut
4 Place the bars on a cooling rack.
Icing
ICING
¾ cup semi-sweet chocolate chips
1 Place the chocolate chips and coconut oil in a small pot on
1 tablespoon extra virgin coconut oil low heat. Stir continuously until the chocolate chips melt.
2 Spread the icing over the cooled bars. Place the bars in the
Yield: 8 bars fridge to firm.
3 Cut into squares. The bars are slightly delicate, so be careful

cutting them. Store the bars in the fridge.
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cinnamon bun
FAT BOMB BARS
I was inspired to make my first fat bomb while reading the book Kicking the Weight with Keto by
Kim Knoch. A fat bomb is used in a ketogenic diet to increase the amount of fat consumed for that
day. You might be thinking why on earth would you want to increase your fat intake? A ketogenic diet
changes the ratio of carbs, protein and fat to a high fat diet that makes you a fat-burning machine.
½ cup coconut butter, 1 Line two mini loaf pans with parchment paper or two sections
cut into chunks of a muffin pan with muffin liners.
⅛ teaspoon cinnamon 2 In a bowl, use your hands to mix the coconut butter and cinnamon.
Press into the pans or muffin sections.
First Icing
FIRST ICING
1 tablespoon extra virgin coconut oil
(not melted) 1 Whisk together the coconut oil and almond butter.
1 tablespoon almond butter 2 Spread over the coconut butter.
3 Place the bars in the freezer for about 5 minutes or more.

Second Icing

1 tablespoon almond butter SECOND ICING
½ teaspoon ground cinnamon 1 Use a whisk to mix the ingredients together.
2 Drizzle the icing over the bars and either freeze again or consume.
Yield: 2 bars
3 I use a knife to cut my bars into tiny chunks.
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FRUIT &
NUT BARS
I love Larabars and these recipes are my
answer to making my favourite bars at
home. My all-time, must-have flavour is
the lemon bar. I go crazy over these bars!
BARS DIRECTIONS
Place all the ingredients in a
food processor.
Pulse until the ingredients are mixed
well and the nuts are in small pieces.
Place parchment paper in a loaf pan.
Press the bar mixture into the loaf pan.
The bars should be a ½ inch thick and
3 inches wide.
Cut the bars into 1 ½ inch bars.
Store in the fridge or freezer.
SO MANY COCONUT CREAM CHERRY

POSSIBILITIES!
1 cup pitted Medjool dates 1 cup almond slices
1 cup shredded coconut 1 cup pitted
Medjool dates
½ cup almond slices
1 cup dried
½ cup cashews
unsweetened cherries
¼ cup coconut butter
INGREDIENTS
MAKES 8 BARS MAKES 6 BARS
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BLUEBERRY PIE LEMON BANANA
1 cup cashews ½ cup almond slices 1 ¼ cup pitted
Medjool dates
1 cup pitted Medjool dates ½ cup cashews
1 cup almond slices
1 cup dried blueberries 1 cup pitted Medjool dates
1 cup dried banana chips
1 tablespoon lemon juice, 3 tablespoons lemon juice,
plus 2 teaspoons plus 1 teaspoon ¼ teaspoon ground
cinnamon
MAKES 6 BARS MAKES 4 BARS MAKES 4 BARS

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chocolate chip
COOKIE DOUGH PUDDING
Do you ever sneak in a few bites of the raw cookie dough when you’re making chocolate
chip cookies? I do and I love it! I developed this quick pudding recipe to satisfy my raw
cookie dough cravings.
¼ cup coconut cream 1 In a small bowl, whisk all the ingredients together except for
(see note below) the chocolate chips. Once mixed, add in the chocolate chips.
2 tablespoons almond butter 2 Consume immediately, or store in the fridge.
½ tablespoon coconut palm sugar Option: Top with additional coconut cream.
1 tablespoon semi-sweet
chocolate chips
Yield: 1 serving

have coconut cream.
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DESSERT SHOTS
Here’s a fun recipe I created for a single-serving treat: dessert shots! When you feel like
a quicker, smaller version of your favorite coconut cream dessert, whip up one of these.
My favourite dessert shot flavour is strawberry.
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Coconut Cream Topping Coconut Cream Topping
¼ cup coconut cream (see note)
1 Mix all the ingredients together in a small bowl. Top your desired
1 teaspoon raw honey
dessert shot recipe with the coconut cream topping.
½ teaspoon vanilla extract
Note: To make coconut cream, place a can of coconut milk in your fridge. The next
day, scoop out the cream that has risen to the top, and you have coconut cream.
Strawberry Shots
½ cup coconut cream Strawberry Shots
½ teaspoon raw honey 1 Mix the coconut cream, honey and vanilla together. Pour a third
½ teaspoon vanilla extract of the mixture into a large shot glass. Place half of the diced
2 strawberries, diced strawberries on top, then repeat with another layer of coconut
1 recipe Coconut Cream Topping cream and strawberries, until the glass is full.
Coconut palm sugar
2 Top with the Coconut Cream Topping and a sprinkle of coconut
Chocolate Shots palm sugar. Consume immediately or refrigerate.
½ cup coconut cream
Chocolate Shots
4 teaspoons unsweetened cocoa powder
2 teaspoons raw honey, or more 1 Mix the coconut cream, cocoa powder and honey in a small bowl.
6 slices of banana
Pour half of the mixture into a large shot glass. Place the banana
slices on top, and then the almond butter. Repeat with the second
half of the cream mixture.
1 recipe Coconut Cream Topping
Coconut palm sugar 2 Top with the Coconut Cream Topping and a sprinkle of coconut
palm sugar. Consume immediately or refrigerate.
Lime Shots
¼ cup, plus 2 tablespoons coconut cream Lime Shots
1 teaspoon lime juice, plus zest of half a lime 1 Mix the coconut cream, lime juice, lime zest and honey in a
1 teaspoon raw honey small bowl. Pour into a large shot glass.
1 recipe Coconut Cream Topping
Coconut palm sugar
2 Top with the Coconut Cream Topping and a sprinkle of coconut
Banana Shots
Banana Shots
½ cup coconut cream
1 teaspoon raw honey 1 Mix the coconut cream, honey and vanilla together. Pour a third
½ teaspoon vanilla extract of the mixture into a large shot glass. Pour half of the banana purée
½ fresh banana, puréed
on top, then continue layering with the coconut cream mixture
until the glass is full.
1 recipe for Coconut Cream Topping
Coconut palm sugar 2 Top with the Coconut Cream Topping and a sprinkle of coconut
Yield: All Dessert Shots are 1 serving

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“CHEESECAKES”
I love cheesecake, but on a dairy-free diet it can be difficult to indulge in. Most dairy-free cheesecakes use
cashews as the base, but mine uses coconut cream (see note), which is naturally thick like cream cheese.
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Crust Strawberry & Bluberry “Cheesecake”
½ cup almond flour 1 In a small mixing bowl, mix all the crust ingredients.
1 ½ tablespoons extra virgin coconut oil, melted Press the dough into the bottom of three ramekins.
⅛ teaspoon ground cinnamon 2 In another small mixing bowl, mix all the “cheesecake”
filling ingredients. Divide the filling among the
Strawberry or Blueberry Filling three ramekins.
1 cup coconut cream
3 To make the jam, mix all the ingredients in a medium-
sized pot on the stove over high heat. Continuously
1 teaspoon vanilla extract stir the ingredients until the mixture thickens, about
½ teaspoon raw apple cider vinegar 5 to 10 minutes. When the consistency is similar to
jam, take the pot off the heat. Set aside to cool.
Strawberry Jam
4 Spread a third of the cooled jam on top of the filling
1 cup water in each ramekin. Refrigerate for an hour to firm it up.
½ cup fresh or frozen strawberries, finely chopped Keep “cheesecakes” stored in the fridge.
1 tablespoon raw honey (optional)
3 teaspoons arrowroot flour Chocolate Almond Butter “Cheesecake”
1 In a small mixing bowl, mix all the crust ingredients.
Or: Blueberry Jam
Press the dough into the bottom of three ramekins.
1 cup water
½ cup fresh or frozen strawberries, finely chopped 2 In another small mixing bowl, mix all the “cheesecake”
filling ingredients. Divide the filling among the
1 tablespoon raw honey (optional) three ramekins.
3 teaspoons arrowroot flour
3 To make the icing, melt the chocolate chips and mix
Chocolate Almond Butter Filling with the almond butter. Spread a third of the icing on
each cheesecake. Refrigerate for an hour to firm it up.
1 cup coconut cream
3 tablespoons maple syrup 4 Keep “cheesecakes” stored in the fridge.
2 tablespoons unsweetened cocoa powder
½ teaspoon raw apple cider vinegar Yield: 3 personal-serving size “cheesecakes”
*Note: To make coconut cream, place a can of coconut milk
Icing in your fridge. The next day, scoop out the cream that has
risen to the top, and you have coconut cream.
6 teaspoons almond butter
3 teaspoons semi-sweet chocolate chips
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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.
Strawberry Banana Combination 1 Line a large plate with wax paper.
12 thin slices of banana 2 Take one banana slice, then top it with a strawberry slice
(fresh or frozen) (or 1 teaspoon of almond butter), then top that with a banana
slice. Repeat with the remaining banana slices and strawberries
1 to 2 strawberries, sliced thinly or almond butter.
3 Melt the almond butter and chocolate chips in the microwave

or: Almond Butter Combination for 30 seconds. Stir to make sure it is all mixed together.
12 thin slices of banana 4 Dip the banana sandwiches in the chocolate sauce.
(fresh or frozen)
5 Use a spatula to help spread the sauce on the banana sandwich.
6 Place them on a plate and freeze them until firm.
Chocolate Coating 7 Store in the freezer.
½ cup almond butter
¼ cup semi-sweet chocolate chips
Yield: 6 sandwiches
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CHOCOLATE ICE CREAM
I love ice cream! This chocolate ice cream is rich, decadent and uses coconut cream instead
of dairy. It’s easy to whip up. I hope you love it as much as I do. I have a secret weapon to help
cover up the coconut taste, but I’ll share it with you… it’s raw apple cider vinegar.
1 cup coconut cream (see note) 1 Place all the ingredients in a small pot and turn the heat to medium.
⅔ cup semi-sweet chocolate chips 2 Continuously whisk until the chocolate chips melt and the
ingredients are thoroughly combined.
⅔ cup palm shortening
3 Turn on your ice cream maker and pour in the ingredients.
1 teaspoon raw apple cider vinegar
4 When the ice cream is finished churning (it will resemble ice cream
1 teaspoon vanilla extract at this point), scoop it into a container and store it in the freezer, or
consume immediately.
Yield: 1 pint Note: Homemade ice cream tends to be harder than store-bought ice
Note: To make coconut cream, place cream. Allow about 10 minutes for it to thaw before scooping it out.
have coconut cream.
Equipment note: This recipe uses

an ice cream maker. Follow your ice
cream maker’s directions and place
your ice cream container in the
freezer 24 hours beforehand.
147
148
LEMON MERINGUE ICE CREAM
I never thought of ice cream as a health food before, but now I do since I make my own. I
start with a dairy-free base of coconut milk, but only use the cream that rises to the top.
Then I add lots and lots of egg yolks—yes, egg yolks. They are nutritious and the extra fat
adds to the creaminess of the ice cream. Then I add sweetness and flavour. For this ice
cream-making adventure, I modelled my ice cream after my favourite pie: lemon meringue,
thus creating Lemon Meringue Pie Ice Cream, mmm mmm!
INGREDIENTS MERINGUE DIRECTIONS

Meringue Topping 1 Preheat the oven to 325° F.
4 large egg whites (save the 2 Whip the egg whites and cream of tartar with a mixing machine
egg yolks for the ice cream) until soft peaks form. Add the raw honey and continue whipping
1 teaspoon cream of tartar until stiff peaks form.
3 tablespoons raw honey 3 Bake in an 8 by 8-inch dish for 15 minutes or until the top is golden.
4 Allow it to cool.
Ice Cream Base
4 large egg yolks
ICE CREAM BASE
2 cups of coconut cream (see note)
6 tablespoons fresh lemon juice 1 Mix the ingredients together and pour into an ice cream maker.
(2 lemons) 2 Follow the directions for the ice cream maker.
Zest of 2 lemons
3 When the ice cream is done churning, layer the ice cream and the
2 ½ tablespoons raw honey meringue in a container.
1 tablespoon vanilla extract
4 Take the ice cream out of the freezer about 10 to 15 minutes before
you’re ready to scoop it. The ice cream is not soft enough to scoop
Yield: 1 litre right out of the freezer.
Note: Make the meringue first so it
has time to cool while you’re making
the ice cream.
have coconut cream.
149
These popsicles are simple to make and do not contain added
sugar. The popsicles rely only on the natural sweetness of the fruit.
You can also sweeten them up by adding raw honey or maple syrup.
POPSICLES BASIC INSTRUCTIONS

In a medium-sized bowl, add all the ingredients. Mix
until combined and then pour it into your popsicle
molds.
Freeze the popsicles immediately.
When the popsicles are frozen, remove them by
running warm water over the popsicle mold.
Pull the popsicle out of the mold.
CHOCOLATE CHIP STRAWBERRY

COOKIE DOUGH CANTALOUPE
2 cups puréed strawberries
3 ¾ cups puréed banana
½ cup, plus 2 tablespoons semi- 2 cups puréed cantaloupe
sweet chocolate chips
1 ¼ teaspoons vanilla extract
CANTALOUPE
Pour the puréed strawberries
4 cups, plus 6 tablespoons
and cantaloupe into the
puréed cantaloupe (or
popsicle molds in layers,
preferred fruit)
alternating the flavors.
150
ALMOND BUTTER 3-COLOUR POPSICLES
BANANA SWIRL 2 ½ cups puréed banana
3 ¾ cups puréed banana 1 cup puréed cantaloupe
½ cup, plus 2 tablespoons ¾ cup puréed strawberry
almond butter
Pour the puréed strawberries into the
bottom of a popsicle mold. Pour the
Lightly swirl both ingredients and then cantaloupe next, and then top it off
pour into your popsicle molds. with the banana.
STRAWBERRY CREAM
3 cups, plus 2 tablespoons In a medium-sized bowl, add the
coconut cream* coconut cream, raw apple cider
3 teaspoons raw vinegar and vanilla. Mix until STRAWBERRY BANANA
apple cider vinegar combined. Then add the strawberry
1 ¼ teaspoons vanilla extract purée, lightly swirl them and pour the 3 ¾ cups puréed banana
mixture into your popsicle molds. ½ cup, plus 2 tablespoons
1 ¼ cups puréed strawberries
puréed strawberries
Note: To make coconut cream, place a can of coconut milk in your fridge. Lightly swirl both ingredients and then
The next day, scoop out the cream that has risen to the top, and you have pour into your popsicle molds.
coconut cream.
151
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The Grain-Free Snacker: 70+ Grain-Free Snack Recipes

© 2014 by Carol Lovett

ALL RIGHTS RESERVED. This book contains material protected under

Spiced Doughnuts . . . . . . . . . . . . . . . . . . . . . . . . . . 118 Popsicles . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 150

ARROWROOT FLOUR OR STARCH

ALMOND FLOUR & ALMOND MEAL COCONUT BUTTER

THESE ARE ALL

Note: The key is to add the olive oil in

INGREDIENTS DIP DIRECTIONS

½ cup finely chopped spinach

1 tablespoon raw honey

½ teaspoon Dijon mustard

½ teaspoon fresh lemon juice

Yield: ¼ cup of dip

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

¼ cup chopped onion

1 tablespoon Dijon mustard

1 teaspoon dried parsley

⅛ teaspoon sea salt

Juice of half a lemon

Yield: About 1 cup of pâté

1 ½ teaspoons Ranch Seasoning

½ teaspoon raw apple cider vinegar

Yield: 1 cup of dip

Note: To make coconut cream, place

¼ teaspoon dried oregano leaves 1 teaspoon paprika

¼ teaspoon smoked paprika 1 teaspoon coconut palm sugar

¼ teaspoon fine sea salt ¼ teaspoon onion powder

⅛ teaspoon cayenne ¼ teaspoon chili powder

⅛ teaspoon garlic powder ¼ teaspoon ground mustard

⅛ teaspoon onion powder ¼ teaspoon garlic powder

⅛ teaspoon ground black pepper ⅛ teaspoon sea salt

Dash of cayenne pepper

1 teaspoon garlic powder Nacho

½ teaspoon sea salt ½ tablespoon nutritional yeast

½ teaspoon dried parsley 1 ½ teaspoons of chili pepper spice

Yield: Each recipe makes

6 Bake for 20 minutes, flipping once halfway through.

4 Arrange the potato noodles on the baking sheet, making sure

5 Sprinkle with salt. Bake for 30 minutes. Halfway through, flip

Note: If you use an almond butter

Yield: 18 medium-sized cookies

Notes: You cannot use more than

5 Bake for 12 minutes.

Coconut flour-based cookies tend to

Yield: About 15 to 20 macaroons

Yield: Depends on the size

*Variation ~ You can replace the berries

1 ¼ cups organic apple juice

¼ cup Great Lakes

½ teaspoon ground cinnamon

Yield: 1 ¼ cups of gumdrops

7 Brush the seasoned butter over the top of the rolled-out

8 Move the parchment paper with the dough onto

9 Bake for 20 minutes. The middle crackers might require

10 Repeat steps 4 through 9 with the remaining dough.

6 Bake for 20 minutes. The middle crackers might require additional

7 Repeat steps 3 through 7 with the remaining dough.