Super Paleo Snacks: 100 Delicious Low-Glycemic, Gluten-Free Snacks That Will Make Living Your Paleo Lifestyle Simple & Satisfying

195 Pages·2014·53.9 MB·English

by  Landria Voigt

“My clients constantly ask me, ‘What can I snack on with Paleo?’ and I
usually respond, ‘Fruit and nuts.’ Thanks to Landria’s book however, I can
now add Bacon and Egg Maple Mufns, Sweet Potato Power Brownies,
and Homemade Beef Jerky to the list!”
—Tony Federico, ACSM HFS, CFL1, author of Paleo Grilling
“Super Paleo Snacks is a beautiful cookbook flled with many wonderful,
healthy, and delicious Paleo snack ideas. This book is your solution to
fnding ideas for Paleo snacking and there is something for just about
everyone. Landria has done an amazing job and this is a great addition to
your Paleo cookbook collection that I promise you will use time after time.”
—HeaTHer connell, author of Paleo Sweets and Treats
“Landria’s Paleo cookbook ofers many of the classic Paleo favorites
plus some cool surprises, using Paleo ingredients that are rich in natural
sweeteners, proteins, and healthy fats. You’ll never run out of snack ideas
with Super Paleo Snacks.”
—erica Kerwien, author of The Healthy Coconut Flour Cookbook
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C71356 DTP: LY Page: 1
Super Paleo Snacks
100 Delicious Low-Glycemic,
Gluten-Free Snacks That
Will Make Living Your Paleo
Lifestyle Simple & Satisfying
Landria Voigt, C.H.H.C.
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Suppeer rP aPleaol eSon aScnksacks
100 Delicious Low-Glycemic,
Gluten-Free Snacks That
Will Make Living Your Paleo
Lifestyle Simple & Satisfying
Landria Voigt, C.H.H.C.
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© 2015 Fair Winds Press
First published in the USA in 2015 by
Fair Winds Press, a member of
Quarto Publishing Group USA Inc.
100 Cummings Center
Suite 406-L
To my loves, Scott, Alice, and Tate.
Beverly, MA 01915-6101
www.fairwindspress.com
Visit www.QuarrySPOON.com and help
us celebrate food and culture one spoonful
at a time!
All rights reserved. No part of this book may be reproduced or utilized, in any form or by any
means, electronic or mechanical, without prior permission in writing from the publisher.
18 17 16 15 14 1 2 3 4 5
ISBN: 978-1-59233-647-0
Digital edition published in 2015
eISBN: 978-1-62788-298-9
Library of Congress Cataloging-in-Publication Data
Voigt, Landria.
Super paleo snacks : 100 delicious low-glycemic, gluten-free snacks that will make living your
paleo lifestyle simple & satisfying / Landria Voigt, C.H.H.C.
pages cm
ISBN 978-1-59233-647-0 (paperback)
1. Low-carbohydrate diet--Recipes. 2. Gluten-free diet--Recipes. 3. Snack foods. 4. Natural
foods. 5. Prehistoric people--Nutrition. 6. Quick and easy cooking. I. Title.
RM237.73.V65 2015
641.5’6383--dc23
2014025752
Cover and book design by
Laura McFadden Design, Inc.
Photography by Landria Voigt
Printed and bound in China
The information in this book is for educational purposes only. It is not intended to replace the
advice of a physician or medical practitioner. Please see your health care provider before
beginning any new health program.
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Text Text
C71356 DTP: LY Page: 4 DTP: LY Page: 5
© 2015 Fair Winds Press
First published in the USA in 2015 by
Fair Winds Press, a member of
Quarto Publishing Group USA Inc.
100 Cummings Center
Suite 406-L
To my loves, Scott, Alice, and Tate.
Beverly, MA 01915-6101
www.fairwindspress.com
Visit www.QuarrySPOON.com and help
us celebrate food and culture one spoonful
at a time!
All rights reserved. No part of this book may be reproduced or utilized, in any form or by any
means, electronic or mechanical, without prior permission in writing from the publisher.
18 17 16 15 14 1 2 3 4 5
ISBN: 978-1-59233-647-0
Digital edition published in 2015
eISBN: 978-1-62788-191-3
Library of Congress Cataloging-in-Publication Data
Voigt, Landria.
Super paleo snacks : 100 delicious low-glycemic, gluten-free snacks that will make living your
paleo lifestyle simple & satisfying / Landria Voigt, C.H.H.C.
pages cm
ISBN 978-1-59233-647-0 (paperback)
1. Low-carbohydrate diet--Recipes. 2. Gluten-free diet--Recipes. 3. Snack foods. 4. Natural
foods. 5. Prehistoric people--Nutrition. 6. Quick and easy cooking. I. Title.
RM237.73.V65 2015
641.5’6383--dc23
2014025752
Cover and book design by
Laura McFadden Design, Inc.
Photography by Landria Voigt
Printed and bound in China
The information in this book is for educational purposes only. It is not intended to replace the
advice of a physician or medical practitioner. Please see your health care provider before
beginning any new health program.
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c o n T e n T S
1 2 3 4 5 6 7

The Impor Tance of School and Work aT-home SnackS 66 on-The-go SnackS 98 energy-replenIShIng nuT-free SnackS 148 SWeeT Tre a TS 166
he alThy SnackI ng 14 SnackS 34 Use Your Home-Field Fun and Convenient SnackS 126 Scrumptious Paleo Heavenly Little Snacks
• W hy We Snack Nourishing Snacks to Advantage for the Treats for Road Trips, Pre- and Postworkout Snacks without Tree without the Guilt
•
• LH eot’ws Sttoa rStn Sahcokp ping
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39 B
M aacpolen M& uEfggn s
72 &K a Blea cSoanla d 102 CAlhmoocnodla Steq u ares 130 P oBwanear nSaq-uBalureesberry 153 MCrixu nBcahllys Omega-3 173 VBaniallnaa C Cuuppcsa kes

402 B
S Poaigcusop in Ca aBulalinfokewter 756 C
KE aaslueyl iCf“Cohhwipeesers Hy”u mmus 1053 PCGuhramoncpooklalian St eBq auCrashr ieps 1321 CECnrhueenrrgrcyh- yCB aaGlclrsaon o la 155 FP“Plaaetxta ienGsurat nBoultate r” 174 wFCrionthsnt aiCnmhgocno Dlaoten ut
43 H omemade Beef Jerky
77 C reamy Zucchini 106 C rAalcmkoernsd Cheese Brittle 156 MBeusft Nnsu tA-rForeuen d Holes
44 S
C uhnic-Dkernie dS liTdoemrsato 78
FB ruitttteerrsn ut Squash 108 BCurattcekrerds Saltine 133 HNoutn Beyu tAtelmr ond 157 CSeheodc oBluattee rSunfower 176 “wCithhe eCsaercaamkel” SBaituecse
47 C aulifower Pizza Bites
81 P rosciutto-Wrapped 109 Apple Crisp Chips 134 Banana Nut Bites 158 Flatbread “PB&J” 177 CHoapopkyie B Cirathked a y
48 C hicken Maple Asparagus 135 Powerhouse
Sausage Meatballs
82 S quash Chips 111 PSialvnecra Dkeosll ar Banana Paleo Cofee 159 CGriasnpoy laFour-Seed 179 Minty Thins
545
51239 ETM Megergixdy iMacitkeauinr frS aManlmsue faonn Bs C reaakdes 8473 SO ZB wernuseistoeysnt eW BlRsa iSnlcnpgoursnot u Ktasle 11542 MCFlaryiuts cFnpaacykv heMoy Sr aiCatpenrl dae cw Gkicerahrsn ola 1
143781 CPCWohrhoutoarnkctcoohu lFaytr t iBSeew asCBr esaheniata na 1603 SCS“Pwpoeiceoaenkdtiue &tsP BeSupatilteays r ” 180234 ACMCNpoh’oOpoltlacketio nmeCl saLer tuaaevml- aCb Colevoa ekkeriessd
5
556 BI taulfiaanlo M Cehaitcbkaellns Wings 9808 SR oanftc Pha l“eCoh ePerestez”e Blsa ll 116 BSurepaedr fruity Roll-Ups
142 SBmanoaontah iWe a lnut 164 C“Bhreoacdo”late Zucchini 185 SCnoicokeier dDoooudgleh Bites
59 A pple Crumb Bites 91 R oasted Red 117 P inwheel Sandwich Mufns 165 Pizza Pockets
60 B londe Snack Bars Pepper Dip Bread 143 Sweet Potato
61 P umpkin Chocolate 92 A rtichoke Pesto 119 Raw Coconut Casserole Bread
Chip Mufns 93 P ancake-Wrapped Almond Bonbons 144 Bacon & Sweet f r o n T b a c k
63 S upersmart Bars Sausage 120 Strawberry Gummies Potato Hash foreWord 8 Inde x 186
64 C innamon Blueberry 95 G reen Lemonade 122 Cinnamon Bun 145 Chocolate Mufns InTroducTIon 10 acknoWledgmenTS 190
Bread Smoothie Biscuits 146 Chia Pudding • A Little about M e
abouT The a uThor 191
65 B lueberry Mufns 96 E asy-Bake Cake Cup 123 Chocolate Chip Mufns 147 Sweet Potato • W hy Paleo?
97 E nergizing Chocolate 124 Cinnamon Raisin Bars Pancakes
Milk or Hot Chocolate 125 M ini Zucchini Mufns
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c o n T e n T S
1 2 3 4 5 6 7

The Impor Tance of School and Work aT-home SnackS 66 on-The-go SnackS 98 energy-replenIShIng nuT-free SnackS 148 SWeeT Tre a TS 166
he alThy SnackI ng 14 SnackS 34 Use Your Home-Field Fun and Convenient SnackS 126 Scrumptious Paleo Heavenly Little Snacks
• W hy We Snack Nourishing Snacks to Advantage for the Treats for Road Trips, Pre- and Postworkout Snacks without Tree without the Guilt
•
• LH eot’ws Sttoa rStn Sahcokp ping
3KFu6el el S
C pAa hlYvli ocDkruyae yFnB o LaNcokueungdsgge e d t sa nd TS
76a1n8 sa Gt Cc ierkresi sOte pnapyn tDOdioe knHvrsiael e aSdlt ihEcgikesgs st 1C0oa0rmp Comironaulncstake emsr, soa n dG raham 1FQR2oeu8oci cod SPksvwo eFTweruhyee at rl t P BaPonrrotdoaw vtFoinad i sets N15u02t s GAP ouprramp nPlepoe klPaaini eB-u SaTtpsras ic ile d 1676089 BMClhoininpti d PCBeha aMlolnscauoct laBartuoeto t enrs
39
MB aacpolen M& uEfggn s
72 &K a Blea cSoanla d 102 CAlhmoocnodla Steq u ares 130 P oBwanear nSaq-uBalureesberry 153 CMrixu nBcahllys Omega-3 173 BVaniallnaa C Cuuppcsa kes
4
402 B
S Poaigcusop in Ca aBulalinfokewter 756 CE
K aaslueyl iCf“Cohhwipeesers Hy”u mmus 1035 PCGuhramoncpooklalian St eBq auCrashr ieps 1312 CECnhrueenrrgrcyh- yCB aaGlclrsaon o la 155 F“PPlaaetxta ienGsurat nBoultate r” 174 wCFrionthsnt aiCnmhgocno Dlaoten ut
43 H omemade Beef Jerky
77 C reamy Zucchini 106 C rAalcmkoernsd Cheese Brittle 156 BMeusft Nnsu tA-rForeuen d Holes
44 S
C uhnic-Dkernie dS liTdoemrsato 78
FB ruitttteerrsn ut Squash 108 BCurattcekrerds Saltine 133 NHoutn Beyu tAtelmr ond 157 SCeheodc oBluattee rSunfower 176 “wCithhe eCsaercaamkel” SBaituecse
47 C aulifower Pizza Bites
81 P rosciutto-Wrapped 109 Apple Crisp Chips 134 Banana Nut Bites 158 Flatbread “PB&J” 177 CHoapopkyie B Cirathked a y
48 C hicken Maple Asparagus 135 Powerhouse
Sausage Meatballs
82 S quash Chips 111 SPialvnecra Dkeosll ar Banana Paleo Cofee 159 CGriasnpoy laFour-Seed 179 Minty Thins
4
5
5
52319 ETM Megergixdy iMacitkeauinr frS aManlmsue faonn Bs C reaakdes 8437 SO BZ wernuseistoeysnt eW BlRsa iSnlcnpgoursnot u Ktasle 11542 CFCMlaryuits cFnpaacykv heMoy Sr aiCatpenrl dae cw Gkicerahrsn ola
143871 PCWohroutoarnkctcoohu lFaytr t iBSeew asCBr esaheniata na 1603 S“CPwpoeiceoaenkdtiue &tsP BeSupatilteays r ” 182340 NMCApho’oOpoltlacketio nmeCl saLer tuaaevml- aCb Colevoa ekkeriessd
556 BI taulfiaanlo M Cehaitcbkaellns Wings 9808 SR oanftc Pha l“eCoh ePerestez”e Blsa ll 116 BSurepaedr fruity Roll-Ups
142 BSmanoaontah iWe a lnut 164 C“Bhreoacdo”late Zucchini 185 SCnoicokeier dDoooudgleh Bites
59 A pple Crumb Bites 91 R oasted Red 117 P inwheel Sandwich Mufns 165 Pizza Pockets
60 B londe Snack Bars Pepper Dip Bread 143 Sweet Potato
61 P umpkin Chocolate 92 A rtichoke Pesto 119 Raw Coconut Casserole Bread
Chip Mufns 93 P ancake-Wrapped Almond Bonbons 144 Bacon & Sweet f r o n T b a c k
63 S upersmart Bars Sausage 120 Strawberry Gummies Potato Hash foreWord 8 Inde x 186
64 C innamon Blueberry 95 G reen Lemonade 122 Cinnamon Bun 145 Chocolate Mufns InTroducTIon 10 acknoWledgmenTS 190
Bread Smoothie Biscuits 146 Chia Pudding • A Little about M e
abouT The a uThor 191
65 B lueberry Mufns 96 E asy-Bake Cake Cup 123 Chocolate Chip Mufns 147 Sweet Potato • W hy Paleo?
97 E nergizing Chocolate 124 Cinnamon Raisin Bars Pancakes
Milk or Hot Chocolate 125 M ini Zucchini Mufns
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For eWorD
I can track my knowledge of nutrition by the snacks I pack for my children, we should fnd the root cause of the problem—not prescribe away the
now ages fve and six. My early understanding (or perhaps misunder- symptoms—in order to get a solution. As a frst step for all my patients, I
standing) of what constituted “healthy” resulted in snacks that were start by assessing their diet. I have witnessed frsthand just how important
labeled organic, or in our case, gluten-free. In those days, I didn’t know food is to our health and how it can afect our bodies dramatically. I have
to check for sugar content, protein, and healthy fats. seen food heal autoimmune diseases, diabetes, chronic pain, and even
help with mental issues like ADHD, anxiety, and depression.
Today, a little older and defnitely wiser, I have become more conscious
of what my children and I consume for snacks. Most of the “snacks” Of course, eating well can be a challenge for many. I cannot count the
that are marketed to our kids not only have little to no nutrition but also number of times patients have looked at me blankly, wondering what
contain ingredients that can damage our guts and intestinal lining and, in they should eat now that I have told them to be gluten-free or dairy-
turn, negatively impact developing brains and bodies. It is crucial that we free or adopt some other diet modifcation. Knowing what to make and
give our children the proper nutrients (and cut out anti-nutrient foods) so fnding time to make it can be tremendous obstacles to healthy eating.
they can reach their full potential. I know for myself, as well as for my two young children, that coming up
with healthy snacks on a daily basis can be especially daunting.
Healthy snacking isn’t just for kids. As adults, our bodies still need opti-
mal nutrition to work and parent efectively. I have a busy schedule that Knowing Landria as both a patient and a nutritional consultant at my prac-
includes seeing patients all day long, writing for various health publica- tice, I can attest to her deep knowledge of nutrition and personal un-
tions, and media appearances. I need to feel the best I can and stay tack derstanding of just how much and what kinds of food can not only heal
sharp. Because food has such an immediate efect on how I feel, what I us, but also enable us to feel and be our best. Landria is knowledgeable
snack on is very important. It can make or break my day. I also don’t have and passionate, but probably most importantly, has young children who
much time to stop throughout the day so whenever I do get a chance to need healthy snacks. Her recommendations and recipes are nutritionally
eat something, I need it to be nutritionally dense and fll me for the long sound but also practical. She understands that the key to a healthy diet is
haul as I never know when I will have time to eat again. consistency and sustainability. Recipes that are difcult to make, or too
expensive, too time-consuming, or that don’t pass the taste test, won’t
Landria’s snacks are great because they are full of important healthy fats be part of your diet—and the gap will probably be flled by non-nutritious
that help provide fuel throughout the day. Not to mention these recipes alternatives.
are easy-to-make and taste amazing. I love that I, and my kids, can have a
sweet potato brownie for a snack and we get a low-glycemic treat that is With Landria’s supertasty but also very thoughtful recipes, easy-to-follow
full of fber, protein, and other healthy ingredients—not processed sugar, directions, and beautiful mouthwatering pictures, she makes eating well
artifcial ingredients, or empty calories. so much easier, and honestly, even fun! I hope that you will beneft from
her unique approach to food and nutrition, just as our patients continue
I see patients from all over the world, who, before coming to see me, to learn from her daily.
have sought help through traditional medicine. Unfortunately, more
often than not, these patients have been prescribed strong prescrip- dr. Tasneem BHaTia, m.d.
tion drugs, replete with side efects, to alleviate symptoms. I believe author of What Doctors Eat and The Belly Fix
8 SUPER PALEO SNACKS 9
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