The Grain-Free Snacker: 25+ Grain-Free Snack Recipes

2014 by Carol Lovett

ALL RIGHTS RESERVED. This book contains material protected under
International and Federal Copyright Laws and Treaties. Any unauthorized reprint
or use of this material is prohibited. No part of this book may be reproduced or
transmitted in any form or by any means, electronic or mechanical, including
photocopying, recording, or by any information storage and retrieval system without
express written permission from the author/publisher.
Disclaimer:
The content presented in this book is meant for entertainment purposes only. The
purchaser of this book understands that the author is not a medical professional, and
the information contained within this book is not intended to replace medical advice
or meant to be relied upon to treat, cure, or prevent any disease, illness, or medical
condition. It is understood that you will seek full medical clearance by a licensed
physician before making any changes mentioned in this book. The author claims
no responsibility to any person or entity for any liability, loss, or damage caused
or alleged to be caused directly or indirectly as a result of the use, application, or
interpretation of the material in this book.
Credits:
Written & Photographed by Carol 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

Paleo Party Mix . . . . . . . . . . . . . . . . . . . . . . . . . . . . 36

Advice on Snacking . . . . . . . . . . . . . . . . . . . . . . . . . 8

Paleo Maple Granola . . . . . . . . . . . . . . . . . . . . . . . 38

Introduction to Ingredients . . . . . . . . . . . . . . . . . . 10

Peanut Butter Balls . . . . . . . . . . . . . . . . . . . . . . 40

Basic Aioli . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 12

Cant Stop Eating These Crackers . . . . . . . . . . . . 42

Honey Mustard Dip . . . . . . . . . . . . . . . . . . . . . . . . 14

Melon & Prosciutto . . . . . . . . . . . . . . . . . . . . . . . . 44

Cilantro Green Onion Dip . . . . . . . . . . . . . . . . . . 16

Quick Apple Pie . . . . . . . . . . . . . . . . . . . . . . . . . . . . 46

Sardine Pt . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 18

Chicken Fingers . . . . . . . . . . . . . . . . . . . . . . . . . . . . 48

Sweet Potato Skins . . . . . . . . . . . . . . . . . . . . . . . . . 20

Maple Balsamic BBQ Meatballs . . . . . . . . . . . . . 50

Sweet Potato Chips . . . . . . . . . . . . . . . . . . . . . . . . 22

Salami Basil Fig Bites . . . . . . . . . . . . . . . . . . . . . . . 52

Spicy Plantain Chips . . . . . . . . . . . . . . . . . . . . . . . . 24

Banana Bread . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 54

Simple Chocolate Chip Cookies . . . . . . . . . . . . . 26

Chocolate Flourless Cupcakes . . . . . . . . . . . . . . . 56

Double Chocolate Chip Cookies . . . . . . . . . . . . . 28

Chocolate Chip Cupcakes with

Chocolate Chip Cookie Icing . . . . . . . . . . . . . . . . 58

Lemon Macaroons . . . . . . . . . . . . . . . . . . . . . . . . . 30
Monkey Poop (Haystacks) . . . . . . . . . . . . . . . . . . 32
Strawberry Gummy Bears . . . . . . . . . . . . . . . . . . . 34

Spiced Doughnuts . . . . . . . . . . . . . . . . . . . . . . . . . . 60
Chocolate-Covered Banana Sandwiches . . . . . 62

about the

AUTHOR
Im 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 doctors
office and asked him, Should I consider eliminating gluten? After a discussion, he uttered the
words, Ditch the wheat. I did ditch the wheataround 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 didnt 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 cant 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 couldnt 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,

advice on

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

MUNCHIES WHEN YOU ARE AT HOME

When you are at home, you have 100% control
over your food. If you are like me and have a gluten
sensitivity, youll want to avoid snacks containing
gluten and any other ingredients that you react to
(also consult with your doctor). After considering
what you cant have, the list of foods you can eat
seems very small. You have to rethink your snacks.
Before, you might have snacked on Doritos while
watching a movie. Consider trying out one of my

homemade chip recipes, which are made with

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

MUNCHIES WHEN YOU ARE OUT

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

SNACKS FOR ENTERTAINING

If youre 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 Im hosting a party, I serve my
guests shrimp with cocktail sauce, veggies and dip,
a cheese and meat tray, and munchie snacks like
Paleo Party Mix (page 36). You can also consider
serving more party-like snacks included in this
cookbook, like Maple Balsamic Meatballs (page
50), Melon & Prosciutto (page 44), and Salami
Basil Fig Bites (page 52).

SNACKING WHILE TRAVELLING

Youre going on a trip or youre going to be away for
the day, whats your snack strategy? Consider making
snacks that are travel friendly, or think about what will
be available wherever it is youll be. Snacks that travel
well include: Paleo Maple Granola (page 38), and
Chocolate Chip Cupcakes (page 58). Avoid packing
snacks that require refrigeration and keep in mind the
mess factor. You dont want a snack that is going to
leave a mess in your car if youre 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-laws 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.
Youll be a lot more comfortable knowing you have
something you can eat.

introduction to

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

in ingredients, each of these products will result in a

different baked good. Almond meal is coarser and thus
results in a lumpy, heavier end product. Almond flour
is finely ground, so the results more closely resemble
regular baked goods.
Almond meal is typically available for sale everywhere
but where is the elusive almond flour? Dont worry,
you can make almond flour in your kitchen by grinding
blanched almonds or almond meal in your coffee
grinder until you get an extremely fine flour. Youll 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

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

10

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

COCONUT FLOUR

COCONUT PALM SUGAR

Coconut flour is my favourite flour to work with and

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

Coconut palm sugar is produced from the sap of cut

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

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

COCONUT MILK
Coconut milk is made by mixing shredded coconut
meat with water to produce a milk. It is naturally thick.
Youll 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

12

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 doesnt include lemon juice. Its easy to make, trust me.

INGREDIENTS

DIRECTIONS

1 large egg yolk

Using a blender or a powerful food processor, whip the egg yolk

and mustard.

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

1 tablespoon Dijon mustard

1 cup extra virgin olive oil
Makes about 1 cup of dip
Yield: Serves 1 to 2
Note: The key is to add the olive oil in
very small quantities at a time. If you
add the olive oil too fast, it doesnt
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.

13

14

HONEY MUSTARD DIP

Growing up, you couldnt 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.
Its so magical. This dip pairs beautifully with my Chicken Fingers (page 48).

INGREDIENTS

DIRECTIONS

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.

2 cloves garlic, finely chopped

1 tablespoon raw honey
teaspoon Dijon mustard
teaspoon fresh lemon juice
Yield: cup of dip
Serves 1 to 2

15

16

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 20).

INGREDIENTS

DIRECTIONS

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.

cup fresh cilantro, finely chopped

1 green onion, finely chopped
2 cloves garlic, finely chopped
2 teaspoons onion powder
teaspoon Tabasco sauce
teaspoon sea salt
Yield: 1 cup of dip

17

18

SARDINE PT
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 pt, too. But I got over the ickiness and
discovered something so delicious!

INGREDIENTS

DIRECTIONS

1 standard-sized can of sardines

(mine was packed in water)

Put all of the ingredients in a food processor and blend until

smooth. Spread on crackers or cucumber slices. Store in the
fridge until ready to use.

cup unsalted pastured butter

cup chopped onion
1 tablespoon Dijon mustard
1 teaspoon dried parsley
teaspoon sea salt
Juice of half a lemon
Yield: About 1 cup of pt
Serves 1 to 2

19

20

SWEET POTATO SKINS

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

INGREDIENTS

DIRECTIONS

Peelings from at least two large

sweet potatoes

Preheat oven to 400 F. Line a large baking sheet with

parchment paper.

Extra virgin olive oil

Coat the potato scraps in olive oil and salt, or your

favourite spice mixture.

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

airtight container.

Sea salt or your preferred seasoning

Yield: Serves 1 to 2

21

22

SWEET POTATO CHIPS

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

INGREDIENTS

DIRECTIONS

1 sweet potato (peeled or unpeeled)

Heat the oil to 375 F.

Preferred frying fat (coconut oil,

beef tallow, duck fat, etc.)

Use a mandoline slicer, set on the thinnest setting, and slice

the sweet potato.

Sea salt or seasoning of your choice

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

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.

23

24

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 youll end up with perfectly crisp plantain chips.

INGREDIENTS

DIRECTIONS

1 ripe plantain

Preheat the oven to 350 F. Line a baking sheet with

parchment paper.

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

Peel the plantain, then slice thinly using a mandoline or a knife.

Make sure the slices are as thin as possible.

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

Arrange the slices on the baking sheet in one layer.

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

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

cup coconut oil, melted

teaspoon cayenne pepper
teaspoon garlic powder
teaspoon onion powder
teaspoon sea salt
teaspoon chili spice
Yield: 1 cup

25

26

simple chocolate chip

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

INGREDIENTS

DIRECTIONS

1 cup almond butter

or another nut butter

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

paper.

1 egg

In a medium-sized bowl, combine all the ingredients except for the

chocolate chips. Once mixed, gently fold in the chocolate chips.

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

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

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

cup raw honey

1 teaspoon vanilla extract
teaspoon baking soda
teaspoon sea salt
cup chocolate chips
Yield: 14 cookies
Note: If you use an almond butter
that contains added fat, like palm
oil, the cookies are more brittle.

27

28

double chocolate chip

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

INGREDIENTS

DIRECTIONS

cup coconut palm sugar

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

paper.

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

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

Drop the cookies by spoonfuls onto the baking sheet, at least

2 inches apart. *These cookies spread out and become very thin,
almost doubling in size. I usually put nine cookies on a baking sheet
in rows of three.

Bake for 12 minutes.

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

cup extra virgin coconut oil

2 large eggs
cup unsweetened cocoa powder
3 tablespoons sifted coconut flour
1 teaspoon vanilla extract
teaspoon baking soda
teaspoon sea salt
cup dark chocolate chips
Yield: 14 cookies
Notes: To get a crispy cookie you must
either, a). freeze the cookie after it has
cooled and keep it frozen until ready to
eat, or b). when you are spooning the
batter onto the trays, use only a tiny
bit to make a mini cookie. Bake at the
same temperature for the same time.
Coconut flour-based cookies tend to
quickly soften to the likeness of a pancake. 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.

29

30

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.

INGREDIENTS

DIRECTIONS

3 large egg whites

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

3 tablespoons raw honey

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

Using an ice cream scoop, place ball-shaped scoopfuls of the mixture

onto a baking sheet.

Bake for 12 to 15 minutes. Depending on the size of the cookie, a

longer baking time might be required. Store in an airtight container.

2 tablespoons freshly squeezed

lemon juice (half of a lemon)
1 teaspoon vanilla extract
teaspoon sea salt
2 cups unsweetened finely
shredded coconut
Yield: About 15 to 20 macaroons

31

32

MONKEY POOP (HAYSTACKS)

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

INGREDIENTS

DIRECTIONS

cup almond butter

Line a baking sheet with parchment paper.

cup of semi-sweet
chocolate chips

In a small pot, place the almond butter and chocolate chips.

Turn the heat to low and stir continuously until the two
ingredients are melted and combined.

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

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

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

cup large coconut flakes

cup of almonds
cup of raisins
Yield: 6 haystacks


33

34

strawberry

GUMMY BEARS
I love gummy bears and this is my healthified version. Theyre quick to make and use real fruit
and very little added sugar.

INGREDIENTS

DIRECTIONS

1 cup chopped strawberries

(about 8 strawberries)

In a small bowl, pure the strawberries using a hand blender,

then pour the pured strawberries into a small pot on the
stove. Add the water, honey and lemon juice to the pot and
turn the heat to medium.

1 tablespoon raw honey

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

1 teaspoon lemon juice

Add the gelatin and whisk until there are no clumps.

cup water

2 tablespoons Great Lakes

unflavoured gelatin (red can)
Yield: Depends on the size
of your mold
*Variation ~ You can replace the berries
and water with 1 cups of organic
unsweetened fruit juice.

35

36

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. Its also a great party snack to serve to your guests. This is one of those snacks
you just cant stop eating; youve been warned!

INGREDIENTS

DIRECTIONS

1 cup raw cashews

Preheat oven to 250 F. Line a large baking sheet with

parchment paper.

In a large bowl, combine the cashews, pecans, coconut flakes

and sunflower seeds.

In a small bowl, combine the butter, worcestershire sauce,

salt, garlic powder, onion powder and Tabasco sauce. Whisk
together to form a sauce.

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

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

Bake for 1 hour and 15 minutes, stirring occasionally. Allow the

mix to cool and store in an airtight container.

1 cup pecans
1 cup large coconut flakes
cup raw sunflower seeds
cup unsalted pastured butter,
melted
1 tablespoon gluten-free
worcestershire sauce
1 teaspoon of sea salt
1 teaspoon garlic powder
teaspoon onion powder
teaspoon Tabasco sauce
Yield: 3 cups

37

38

PALEO MAPLE GRANOLA

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

INGREDIENTS

DIRECTIONS

1 cup almond slivers

Preheat the oven to 325 F. Line a large baking sheet with

parchment paper.

In a medium-sized bowl, place the almond slivers, coconut flakes,

sunflower seeds and pecans.

In a separate small bowl, mix together the maple syrup, vanilla,

cinnamon and salt.

1 tablespoon vanilla extract

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

1 teaspoons ground cinnamon

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

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

1 cup large coconut flakes

1 cup sunflower seeds
1 cup chopped pecans
6 tablespoons maple syrup

teaspoon sea salt

Yield: 4 cups


39

40

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

INGREDIENTS

DIRECTIONS

cup almond flour

Line a large baking sheet with parchment paper.

cup almond butter

In a medium-sized bowl, combine the almond flour, almond butter

and maple syrup. Form into a dough.

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

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.

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.

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

tablespoon maple syrup

cup semi-sweet chocolate chips
Yield: 30 balls

41

42

cant stop eating these

CRACKERS

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

INGREDIENTS

DIRECTIONS

230-235 grams (just over

8 ounces) ripe, peeled plantain
*This recipe does not work with an
unripe plantain

Preheat the oven to 325 F.

1 cup arrowroot flour,

plus 4 tablespoons, divided

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

1 teaspoon of sea salt,

plus teaspoon

In a small bowl, combine the plantain, arrowroot, almond flour and

a teaspoon of salt. Using either your hands or a mixing machine,
mix until a dough forms. The dough should not be sticky. If it is,
add more arrowroot until it is no longer sticky.

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

2 tablespoon unsalted butter, melted

Place a third of the dough on the sheet and sprinkle another

tablespoon of arrowroot on top. Using a rolling pin, roll the dough
until it is paper thin.

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

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

dough and then cut it into rectangles.

Move the parchment paper with the dough onto

a large baking sheet.

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.

cup almond flour

1 teaspoon garlic powder

teaspoon onion powder
teaspoon Tabasco sauce
Yield: 4 cups of crackers

43

44

MELON & PROSCIUTTO

This is a simple recipe that combines fruit with meat. Its my go-to snack in the summertime
and elegant enough to serve to guests.

INGREDIENTS

DIRECTIONS

cantaloupe

Using a paring knife, remove the peel from the cantaloupe

and discard. Slice the cantaloupe into 1-inch pieces, ending
up with 12 slices.

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

Wrap one piece of prosciutto around the middle of one piece

of melon.

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

Consume immediately or store in the refrigerator.

6 slices of prosciutto
Yield: 1 to 2 servings

45

46

QUICK APPLE PIE

Do you want some apple pie right now? Heres my quick version to help you satisfy that craving.
It doesnt involve a pie crust or baking. Yes, its that fast!

INGREDIENTS

DIRECTIONS

1 apple, peeled

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

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

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

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

Stir occasionally until the apples are cooked through.

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

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

1 teaspoon ground cinnamon

teaspoon store-bought
apple pie spice mix
1 tablespoon coconut palm sugar
1 tablespoon water
Yield: 1 serving

47

48

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

INGREDIENTS

SEASONING DIRECTIONS

Seasoning

Place all the ingredients into a spice grinder and grind.

Store in a small container.

1 teaspoon sea salt

CHICKEN FINGERS

teaspoon ground dried sage

Preheat the oven to 400 F. Place parchment paper on

a large baking sheet.

teaspoon allspice

Cut the chicken breast into five long pieces.

teaspoon oregano

In a medium-sized bowl, whisk the egg.

teaspoon chili powder

In another medium-sized bowl, place the almond flour

and seasoning. Mix until combined.

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

Bake for 20 to 30 minutes. The chicken fingers are done when

the juices from the chicken run clear.

1 tablespoon paprika

teaspoon garlic powder

teaspoon ground black pepper

1 basil leaf
Chicken Fingers
1 chicken breast, deboned
1 large egg
1 cups almond flour
1 tablespoon of Chicken
Fingers Seasoning
Yield: 1 serving

49

50

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
doesnt like meatballs? You can impress your guests with these delicious and simple meatballs in
homemade BBQ sauce. Just dont tell them how easy it was to make the sauce.

INGREDIENTS

DIRECTIONS

Meatballs

Preheat oven to 400 F.

Ghee or your preferred cooking fat

Heat the ghee or your preferred cooking fat in a saute pan.

Saute the onions on medium heat until translucent.

Combine the cooked onions, beef, almond flour, egg, coconut

aminos, parsley, salt and pepper in a medium-sized bowl.
Roll the meat mixture into 1-inch balls.

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

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

onion, diced
1 pound ground beef
cup almond flour
1 large egg
1 tablespoon coconut aminos
1 teaspoon dried parsley
teaspoon sea salt
teaspoon ground black pepper

SAUCE

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

cup tomato paste

Combine the cooked meatballs with the heated sauce.

cup maple syrup

Serve immediately or place in a slow cooker on low heat until

ready to serve.

Maple Balsamic BBQ Sauce

cup water
2 tablespoons balsamic vinegar
2 teaspoons ground mustard
2 teaspoons onion powder
Yield: 16 meatballs

51

52

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. Im sure youre going to love the spiciness of the salami,
which is contrasted by the sweetness of the fresh fig. The fresh basil leaf gives it a kick.

INGREDIENTS

DIRECTIONS

4 slices of hot salami

Cut the fig into four slices of equal width.

1 fresh black fig, trimmed

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

4 fresh basil leaves

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

it to secure.

Yield: 1 serving

Consume immediately or store in the refrigerator.

53

54

BANANA BREAD
Ive 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.

INGREDIENTS

DIRECTIONS

6 eggs, separated

Preheat oven to 350 F. Line a 7 by 3 -inch loaf pan with

parchment paper.

In a large bowl, combine the egg whites and cream of tartar.

Using a mixing machine, whip until stiff peaks form.

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

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

Bake for 50 to 60 minutes, until the top is firm to the touch

and a toothpick comes out clean.

Consume the banana bread immediately or store in an airtight

container for no longer than two days. You can also freeze the
bread. Coconut flour-based baked goods have a short shelf life.

2 teaspoons cream of tartar

cup extra virgin coconut oil
cup raw honey
cup ripe mashed banana
(about 1 banana)
1 tablespoon vanilla extract
1 tablespoon cinnamon
cup sifted coconut flour
(48 grams)
teaspoon baking soda
teaspoon sea salt
Yield: 1 loaf

55

56

chocolate flourless

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

INGREDIENTS

DIRECTIONS

2 large eggs

Preheat oven to 350 F. Line a six-count cupcake pan

with cupcake liners.

In a bowl, using a mixing machine, mix together the eggs, cocoa

powder, honey, coconut oil, vanilla and cream of tartar until
combined. Add baking soda and salt. Mix until combined again.

1 teaspoon vanilla extract

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

teaspoon cream of tartar

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

cup unsweetened cocoa powder

cup raw honey
cup extra virgin coconut oil

teaspoon baking soda

teaspoon sea salt
Icing

1 cup palm shortening

1 teaspoon vanilla extract
cup maple syrup

ICING
Place all the ingredients in a large bowl. Use a mixing machine
to whip the ingredients into a light and fluffy icing. Spread the
icing on fully-cooled cupcakes.
Consume the cupcakes immediately or store in an airtight container
for no longer than 2 days. You can also freeze the cupcakes.

2 tablespoons unsweetened
cocoa powder

57

58

CHOCOLATE CHIP CUPCAKES

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

INGREDIENTS

DIRECTIONS

4 eggs, separated

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

cupcake liners.

In a large bowl, using a mixing machine, combine the egg whites,

maple syrup and cream of tartar. Whip the egg whites until stiff
peaks form.

In a separate bowl combine the egg yolks, coconut oil, vanilla,

and salt until mixed. Add the sifted coconut flour and baking
soda to the egg yolk mixture. Mix until smooth.

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

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

ICING

2 tablespoons maple syrup

teaspoon cream of tartar
cup extra virgin coconut oil
1 teaspoon vanilla extract
teaspoon sea salt
cup, plus 1 tablespoon
sifted coconut flour
teaspoon baking soda
cup semi-sweet chocolate chips
Icing
1 cup palm shortening
2 tablespoons almond butter

2 tablespoons coconut palm sugar

1 teaspoon vanilla extract
cup semi-sweet chocolate chips

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

Use a mixing machine to whip the ingredients until the icing
is light and fluffy. Spread the icing on fully-cooled cupcakes.
Sprinkle chocolate chips on top.
Consume the cupcakes immediately or store in an airtight
container for no longer than 2 days. You can also freeze the
cupcakes.

Yield: 6 cupcakes

59

60

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

INGREDIENTS

DIRECTIONS

2 cups almond flour

Preheat oven to 350 F. Grease a doughnut mold pan with

coconut oil or your preferred cooking fat.

In a large bowl, combine all the ingredients. Mix thoroughly using a

mixing machine. The batter will be thick.

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

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

cup arrowroot flour

cup coconut palm sugar
cup extra virgin coconut oil
2 teaspoons cream of tartar
1 teaspoon vanilla extract
teaspoon baking soda
teaspoon pumpkin pie spice
teaspoon sea salt

3 large eggs
Icing
cup semi-sweet chocolate chips
cup palm shortening

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

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

Consume the doughnuts immediately or store in an airtight

container for no more than two days. You can also freeze the
doughnuts.

Yield: 8 doughnuts

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chocolate-covered

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

INGREDIENTS

DIRECTIONS

Strawberry Banana Combination

Line a large plate with wax paper.

12 thin slices of banana

(fresh or frozen)

Take one banana slice, then top it with a strawberry slice

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

Melt the almond butter and chocolate chips in the microwave

for 30 seconds. Stir to make sure it is all mixed together.

Dip the banana sandwiches in the chocolate sauce.

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

Place them on a plate and freeze them until firm.

Chocolate Coating

Store in the freezer.

cup almond butter

1 to 2 strawberries, sliced thinly

or: Almond Butter Combination
12 thin slices of banana
(fresh or frozen)
2 tablespoons almond butter

cup semi-sweet chocolate chips

Yield: 6 sandwiches

63

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