SNACKS AND BEVERAGES

Caveman Trail Mix

Trail mix is full of antioxidants and protein for energy, making it a great on-the-go breakfast for the Paleo dieter. Substitute your favorite combination of nuts and dried fruit, and pack it in individual bags to grab quickly on busy mornings. Trail mix makes a great post-workout or sports practice food, too.

• 2 cups shredded coconut flakes • ½ cup dried apricots, apples, blueberries, goji berries, or cherries, or a combination

• ½ cup chopped pecans, walnuts, or macadamia nuts • ¼ cup cacao

Combine all ingredients in a large mixing bowl. Store in an airtight container for up to one month.

Serves 4

Nutty Apple Snacks

Sometimes you don’t have time for a sit-down lunch. This recipe is the perfect solution to a frenzied schedule. Nut butter and chopped nuts provide energy-boosting protein, while the fruit provides a satisfying crunch. Select tart, but sweet apples with a firm texture.

• 2 apples, any variety • ½ cup almond butter • 1 tablespoon honey • Juice and zest of 1 orange

• ½ teaspoon pure vanilla extract • ½ teaspoon cinnamon • 1/8 cup walnuts or pecans, chopped • 1/8 cup pumpkin seeds

Cut the apples into quarters. Remove the seeds but leave the peels. Mix the remaining ingredients together in a bowl.

Spread the almond butter mixture on the apples for a quick, but satisfying lunch. This spread packs well to take on outings or for travel.

Serves 4

Chunky Applesauce

Apple season calls to mind crisp fall days, warm, wooly sweaters, and the smell of cinnamon and cloves. This chunky applesauce is the epitome of fall and will warm you on a chilly day. Top it with dried fruit for a quick, but satisfying snack. Select several varieties of apples for an added depth of flavor.

• 8 tart baking apples • Juice and zest from 1 lemon • Juice and zest from 1 orange • 3 tablespoons honey

• 1 teaspoon cinnamon • ½ teaspoon nutmeg • ½ teaspoon cloves • 4 tablespoons olive or coconut oil

Peel, core and quarter the apples. Place them in a large saucepan with 1 inch of water. Cover the pan with the lid and simmer over medium-low heat for 30 minutes, or until tender.

Transfer the apples to a blender or food processor, and blend them until they are almost smooth, with a few chunks remaining.

Return the apple puree to the saucepan. Add the remaining ingredients and simmer for 20 minutes.

Serves 4

Homemade Fruit Rollups

These fruit rollups are not the chemical-laden ones you may be used to in the grocery store. Instead, they are made with real fruit, and while they take a while to make and require a dehydrator, they can satisfy a craving that a real piece of fruit may not be able to. Great for kids as well.

• 2 apples, any type • 1 pint strawberries, stemmed

• ¼ cup purified water • 1 teaspoon cinnamon

Preheat oven to 200 degrees F. Peel, core and dice apples.

Add apples, strawberries, water, and cinnamon in a blender and process about 30 seconds, or until smooth.

Pour mixture on a parchment-lined baking sheet and place in a dehydrator.

Dehydrate for 6 to 8 hours. Remove sheet and flip fruit. Continue drying another 4 to 6 hours.

Serves 6

Ants on a Log

This is a classic snack that is easy to make and totally nutritious. Almond butter replaces the peanut butter for a different take, and you can use raisins, currants, or whatever dried fruit you like.

• 2 celery stalks • 4 tablespoons almond butter

• ¼ cup dried raisins or cranberries

Spread almond butter on each celery stalk. Add the fruit to the top. Serve and enjoy!

Serves 2

Dates Wrapped in Bacon

These easy-to-make snacks are a great combination of salty, sweet, and crunchy, and they fit in the Paleo plan well because it’s hard to get this combo elsewhere. These make a great anytime snack or an easy appetizer when you’re looking for something quick.

• 8 slices uncured, nitrate-free bacon • 16 medium dates

• 16 raw almonds

Cook bacon over medium-low heat until almost crisp, being careful not to make it too crispy. Remove from pan and allow to cool.

Stuff each date with an almond, and wrap with half of a bacon slice. Use a toothpick to secure if making for an appetizer.

Serve warm.

Serves 4

Coconut Almond Butter Bananas

These are a fast and easy treat that anyone can make at any time. Between the banana and the almond butter, you’re getting plenty of fiber and protein, while eating something that seems much more decadent than it really is.

• 1 large banana • 2 tablespoons almond butter • 2 tablespoons coconut milk

• 1 tablespoon shredded unsweetened coconut • 1 tablespoon almonds, sliced

Slice banana and put in a bowl. Top with almond butter and coconut milk. Garnish with the shredded coconut and sliced almonds. Eat with a spoon and enjoy!

Serves 1

Paleo Spiced Nuts

Nuts are a great snack when on the Paleo diet, but sometimes you want something more interesting than plain-old roasted nuts. These crunchy and toasty morsels fit the bill perfectly. Use any combination of nuts you like or have on hand—what’s in the recipe is just a suggestion. Make sure that whatever you use is raw and unsalted.

• ½ cup whole almonds • ½ cup walnuts • ¼ cup sunflower seeds • ¼ cup pumpkin seeds • ¼ cup pecans, chopped

• ¼ cup pistachios • 1 teaspoon dried rosemary • 1 teaspoon dried thyme • ¼ teaspoon cayenne pepper • 1 tablespoon olive oil

Preheat oven to 350 degrees F.

Put everything in a gallon-size freezer bag. Shake to make sure all nuts are coated thoroughly with the oil and spices.

Lay on a parchment-lined baking sheet in an even layer and bake for 12 to 15 minutes, or until nuts are toasted. Cool completely before serving.

Makes 2 cups

Brussels Sprouts Chips

Even if you don’t like Brussels sprouts, you’ll probably love these chips, for two reasons. First of all, roasted sprouts don’t have that sulfurous odor and flavor that comes from steaming. Second, these are actually crunchy and chip-like, but they are healthier than anything you’re going to get out of a bag. Use only the outer leaves from the Brussels sprouts and don’t bother with any that are wilted.

• 2 cups Brussels sprout leaves • 2 tablespoons olive oil

• Freshly ground black pepper, to taste

Preheat oven to 350 degrees F. Toss the leaves with the olive oil and season with pepper if you’d like.

Lay in a single layer on a parchment-lined baking sheet, using two sheets or working in batches, if necessary.

Bake for about 10 minutes, until the leaves are browned and crispy. Allow to cool and serve.

Makes 2 cups

Turkey Avocado Rollups

Finding healthy and easy snacks is difficult no matter what kind of diet you’re on. While you have lots of options on the Paleo plan, sometimes you need something that is similar to a meal, but not huge. These rollups are almost like eating a turkey and avocado sandwich.

• 1 ripe avocado, peeled and pitted • 1 tablespoon lemon juice • 4 cherry tomatoes, roughly chopped

• Freshly ground black pepper, to taste • 4 slices thick-cut turkey breast

Put the avocado and lemon juice in a bowl and mash thoroughly with a fork. Gently add in the tomatoes. Season with freshly ground black pepper.

Spread the avocado mixture on the turkey slices and roll up. Serve and enjoy!

Serves 1

Herbed Crackers

If you’re craving something crunchy to eat, these easy herbed crackers will do the trick—and yes, they do fit on the Paleo diet. Made with ground nuts instead of wheat flour, they are great for anyone who is on a gluten-free diet, but still misses crackers or chips.

• 2 cups almond meal • 2 tablespoons Italian seasoning • 2 tablespoons water

• 1 large egg white • 1 tablespoon olive oil • Freshly ground black pepper, to taste

Preheat oven to 350 degrees F.

In a medium bowl, sift together the almond meal and spices. Stir in the water, egg white, and olive oil. Using your hands, form into a stiff dough.

Roll out to about 1/8-inch thickness. Using a pairing knife, cut into 2-inch squares. Sprinkle lightly with fresh ground pepper.

Transfer the squares to a parchment-lined baking sheet and bake for 10 minutes until golden. Let cool completely and serve.

Makes about 2 dozen

Crispy Pepperoni Bites

Once you try these, you’ll realize that you can in fact live without pizza on the Paleo diet. Use any kind of toppings you want, and if you’re feeling especially indulgent, you can even add a bit of cheese (although you can easily forgo it!). These are a quick and easy snack that will surely become one of your favorites.

• 12 slices high quality pepperoni • ¼ cup marinara sauce

• Pizza toppings of your choice, such as olives, onions, peppers, or mushrooms

Preheat oven to 400 degrees F.

Lay pepperoni on a parchment-lined sheet tray and bake for 7 to 8 minutes, flipping them over halfway through.

While they are in the oven, take the time to make sure toppings are minced into tiny pieces.

Remove the pan from the oven and add sauce and desired toppings. Put it back in the oven and bake for 4 more minutes.

Serve warm and crispy, right from the oven.

Makes 1 dozen

Grill-Out Burger Bites

These burgers are so flavorful that you won’t miss the buns. Serve these with sweet potato fries for a Paleo-style cookout.

• 1 pound grass-fed ground beef • ½ teaspoon minced garlic • 1/8 cup red onion, finely minced • 1 can roasted green chilies

• 2 strips uncured, nitrate-free bacon, cooked and crumbled • 1 large egg, beaten • Freshly ground black pepper, to taste

Combine the ingredients in a large mixing bowl, using your fingers to thoroughly mix them.

Form the mixture into 2- to 4-inch rounds. Grill for 15 to 20 minutes, flipping halfway through the cooking time. The burgers are done when flecks of gray fat appear on the meat.

Serves 4

Teriyaki Chicken Drumsticks

Teriyaki Chicken Drumsticks

Toss this simple dish in your slow cooker in the morning, and by dinner, you’ll have tender, flavorful, Asian-inspired chicken that the whole family will love. Substitute whole, cut-up chicken for the drumsticks if you prefer.

• 8 chicken drumsticks • ½ cup orange juice • ½ cup coconut aminos

• ½ teaspoon ginger • ½ teaspoon garlic • Freshly ground black pepper, to taste

Place the drumsticks in the slow cooker and turn the slow cooker to low. Combine the remaining ingredients in a small bowl. Pour this mixture over the drumsticks. Cover and cook for 5 to 6 hours, or until tender. Turn occasionally so the chicken is thoroughly coated with the sauce.

Serves 4

Fresh Guacamole

Fresh Guacamole

This easy, crowd-pleasing dip is one that is healthy as long as you don’t eat it with a bunch of fried chips. Instead, try it with some veggies—peppers, celery, carrots, and cucumbers work well. If you’re going to store it, squeeze some more lime juice over the top before putting in the refrigerator to keep it from browning.

• 2 ripe avocados, peeled and pitted • 1 medium tomato, seeded and chopped • ½ small red onion, diced

• 2 tablespoons fresh cilantro, chopped • 1 clove garlic, minced • Freshly ground black pepper, to taste • Juice of 1 lime

In a medium bowl, mash the avocados with a fork until creamy, leaving as few chunks as possible.

Add in the tomatoes, onions, cilantro, and garlic. Season with freshly ground black pepper. Stir gently to combine and add the lime juice. Serve immediately.

Serves 6 to 8

Caveman Hummus

While hummus is traditionally made with chickpeas—a strict no-no on the Paleo diet—this version is made with zucchini. It’s still creamy and delicious, and it’s likely your guests won’t know they aren’t getting all those extra carbs.

• 2 medium zucchini • ¾ cup tahini • ¼ cup olive oil • Juice of 2 lemons • 2 garlic cloves, minced

• 1 tablespoon ground cumin • Freshly ground black pepper, to taste • Veggies, such as sliced bell peppers, tomatoes, carrots, and cucumbers, for serving

Peel and chop the zucchini and put in a food processor. Process until smooth.

Add the tahini, olive oil, lemon juice, garlic, and cumin and puree until creamy smooth. Season with freshly ground black pepper. Serve with sliced veggies for dipping.

Serves 6 to 8

Herbed Grilled Olives

Olives are high in good-for-you fat, and are a flavorful appetizer. While they are good on their own, tossing them with some herbs and garlic before throwing them on a hot grill makes them extra special—perfect for some quick finger-food before a Mediterranean-themed dinner.

• 1 cup whole-oil packed olives, mixed • 1 tablespoon fresh rosemary, chopped • 1 tablespoon fresh oregano, chopped

• 1 clove garlic, minced • Freshly ground black pepper, to taste

Toss the olives with the herbs and garlic. Season with freshly ground black pepper.

Heat a gas or charcoal grill over medium heat. Put olives in a grill basket and heat for 6 to 8 minutes, turning to make sure they are evenly heated.

Put in a warmed dish and serve immediately.

Serves 4

Bacon-Wrapped Scallops

This is a super fast and easy appetizer that many people love. Make sure to buy the larger sea scallops for best presentation, and if you can get them dry packed, you’ll save yourself some sodium and they’ll brown better.

• 1 pound uncured, nitrate-free, thick-cut bacon strips • 18 bay scallops, rinsed

• Freshly ground black pepper, to taste • Smoked paprika

Preheat oven to 400 degrees F. Cut bacon strips in half and wrap around the scallops. Secure with toothpicks. Season with freshly ground black pepper.

Lay on a baking sheet and sprinkle with paprika. Bake for 15 minutes, flip and bake for 15 more minutes until browned. Serve immediately.

Serves 6

Prosciutto-Wrapped Asparagus

Prosciutto-Wrapped Asparagus

This is an easy appetizer that comes together fast. These work well for everything from casual gatherings to fancy dinner parties, and your guests are sure to love them. Get the highest quality prosciutto you can afford for the best flavor.

• 1 pound asparagus spears • ¼ pound prosciutto, thinly sliced

• ½ medium onion, thinly sliced • Freshly ground black pepper, to taste

Preheat oven to 400 degrees F. Slice the asparagus into 4-inch pieces.

Lay the prosciutto slices on a sheet pan and lay a few onion slices and asparagus pieces on each slice. Season with freshly ground black pepper. Roll them up, tucking the flap down.

Serves 8

Energizing Green Juice

Energizing Green Juice

While fruit juice is prohibited on the Paleo diet, juicing your own fruits and vegetables is different than buying processed juice. This drink is refreshing, high in vitamins and minerals, and easy to prepare if you have a juicer. While you still don’t want to drink too much of it, it’s a great drink when you’re tired of drinking water.

• 1 cucumber • 1 Granny Smith apple • 1 celery stalk

• 1 kiwi • Small bunch fresh mint

Put all ingredients in a juicer, pour into glasses, and serve chilled.

Serves 2

Homemade Almond Milk

Almond milk is a great alternative to traditional dairy, and this easy homemade version is deliciously creamy and satisfying. This is a basic recipe, but you can customize it to your tastes by adding dates for sweetness or a little vanilla extract for flavor. This makes a great warm drink before bed at night.

• 1 cup raw almonds

• 3 cups water, plus more for covering

Cover the almonds in water and allow to soak for 6 to 8 hours or overnight.

Drain the water and put the almonds in a blender with 3 cups fresh water. Blend until smooth. Pour the liquid through a cheesecloth and store in the refrigerator. This will keep for 3 to 4 days.

Makes 2 cups

Citrus Cooler

This bright and citrusy drink is easy to make and comes together fast. It’s a great addition to breakfast instead of packaged orange juice or other juices that are loaded with artificial flavorings and chemicals. This also makes a great meal replacement in the morning or afternoon. For more fiber, add some ground flax seed before blending.

• 1 cup cold water • 1 ruby red grapefruit, peeled, white pith removed

• 1 large orange, peeled • 1 cup frozen pineapple

Put all ingredients in a blender and blend on high until smooth and creamy. Serve immediately.

Serves 2

Paleo Hot Chocolate

While you may think of dairy when you think of hot cocoa, it doesn’t have to be made with cow’s milk and white sugar to be good. This version is made with almond milk, cocoa powder, and just enough honey to take away the bitterness of the cocoa. Serve this on a cold winter’s day and no one—not even the youngest of the bunch—will complain, as it’s just as rich and chocolaty as any dairy version you’ve ever had.

• 2 cups unsweetened almond milk • 2 tablespoons unsweetened cocoa powder

• 1 teaspoon honey

Bring the cocoa powder and almond milk to a simmer, whisking constantly. Add the honey and pour into mugs.

Serve hot.

Serves 2

Chai Tea

This delicately spiced “tea” has a warm and comforting aroma that is perfect for a pick-me-up on a cold day. While there are many varieties of chai at the grocery store, this homemade version has a more complex and interesting flavor profile.

• 4 cups water • 1 large piece fresh ginger, peeled and sliced • 8 cardamom pods, cracked • 1 bay leaf

• 4 whole peppercorns • 1 tablespoon pure vanilla extract • ½ teaspoon fennel seeds • 4 whole cloves

Put all ingredients in a pot and bring to a boil. Cover and simmer for at least 20 minutes—longer if you like a stronger flavor.

Strain the tea through a strainer or cheesecloth. Pour into mugs and serve hot.

Serves 2

Cranberry Tea

Most people probably have images of white tea bags with the string on them when they think of hot tea, but the truth is that you can make your own tea by simply simmering your favorite herbs and spices in some hot water and then straining it. This version has a strong cranberry flavor along with spiciness that is perfect for a winter celebration.

• ¼ cup fresh cranberries • 1 teaspoon honey • 4 cups water

• 1 cinnamon stick • 2 whole cloves • ¼ cup orange juice

Put the cranberries, honey, and water in a medium saucepan and bring to a boil. Reduce heat and simmer for 10 minutes or until cranberries pop.

Add the rest of the ingredients and simmer for 10 more minutes. Strain through a strainer or cheesecloth and serve hot.

Serves 2

Paleo “Coffee”

While this may not be exactly the same as coffee, you may be surprised at how close it is. You may have to go to a health food store to get the ingredients, but if you’re someone who relies on their daily java, this may be just the substitute you are looking for.

• 2 cups water • 1 tablespoon roasted chicory root

• 1 tablespoon dried dandelion root • 2 cardamom pods, cracked

Put all ingredients in a medium saucepan. Bring to a boil and reduce to a simmer. Simmer for 10 minutes.

Strain through a strainer or cheesecloth. Serve hot and enjoy!

Serves 2