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10 Best Paleo Snacks Recipes That You Need To Try Making At Home

10 Best Paleo Snacks Recipes That You Need To Try Making At Home

Heard of the paleo diet but wondering what in the world does it mean? Well, the paleo comes from the Paleolithic era, aka when man was still a hunter-gatherer – what the early man ate, is basically what constitutes the paleo diet, also called the caveman diet, primal diet, Stone Age diet, and hunter-gatherer diet, for apt reasons.

The Difference between Paleo Diet And Ordinary Diet

Think back to the early times of man – other than needing to run away from predators and dying of things as simple as the common cold, the paleo man (and woman, for that matter) didn’t have access to grains, salt, processed foods, colas, junk food, chocolates, tea or coffee. What he did have access to, or hunted and foraged for were fruits, vegetable (free range) meat, poultry and eggs, sea food and as well as nuts and seeds.

Wild cereals were sometimes foraged for, but a find was few and far between so cereal was also not a big part of the Paleolithic diet at all. Recent evidence proves that wine, however was, for some time in the Paleolithic era, man learnt to ferment grape juice in animal skin pouches. [1]

The Benefits of Following Paleo Diet

At first glance, the paleo diet seems pretty doable – it’s a clean diet that emphasizes eating fresh, from the source and without any additional additives, preservatives or chemicals and it does help you stay fuller for longer as well as lose weight because of limited food choices. [2]This diet also raises your iron levels and helps you get plenty more phytonutrients from all the plant-based foods you consume.

The downside of the paleo diet is that the absence of grains and cereal can lower your energy levels and it is also a tad expensive. If you are on a paleo diet, you also have to maintain a certain amount of physical activity; which ironically becomes difficult to do simply because you are off carbs and may be low on energy in the first place!

The Secret to Paleo Diet’s “Healthy” Label

The paleo diet philosophy is basically designed to improve a person’s health and athletic performance by taking in lean protein and high GI carbs via fruits and vegetables – the die does not lack in nutrients and can in fact raise your vitamin and mineral levels to an optimum amounts, plus give you plenty antioxidants and phytonutrients as well. Paleo snacks comprise of lean meats or protein, healthy amounts of dairy, healthy fats in the form of nuts and seeds and as many fruits and veggies you can eat! Healthy, tasty, filling and low in calories – paleo snacks make for great tidbits, even if you are not on a paleo diet! [3]

Five Savory Paleo Snacks

Crispy Brussel Sprout Chips

A vitamin rich snack that’s nutritious, tasty and filling, Crispy Brussels Sprouts [4] will please your palate and stomach in just about 50 calories.

    You need: 10 Brussels sprouts, 1 tablespoon olive oil and 1/4 teaspoon kosher salt

    To make it:

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    1. Preheat oven to 350°F.
    2. With a paring knife, cut off the bottom tip of each sprout. The outer leaves will fall off.
    3. Trim a tiny bit more off the bottom so more leaves fall off. Continue until you’ve removed all the leaves.
    4. Toss the leaves with the oil, and lay them in one layer on a rimmed baking sheet.
    5. Sprinkle with salt.
    6. Roast seven to 10 minutes, until leaves are lightly browned and crisp.

    Jalapeno Pumpkin Seeds

    Who says snacks have to be bland? Healthy pumpkin seeds [5] with real jalapenos with olive oil and seasonings are as healthy as they are delicious.

      You need: 1 1/2 cups pumpkin seeds, cleaned & dried; 3 jalapeño peppers, sliced; 3 tablespoons olive oil and sea salt and paprika, to taste

      To make it:

      1. Remove the seeds from the pumpkin and sort the guts out.
      2. Rinse the seeds pat dry and transfer to a rimmed baking sheet to dry overnight.
      3. Preheat the oven to 350°F and add olive oil and sea salt.
      4. Stir pumpkin seeds with your hands to combine.
      5. Lay slices of jalapeño peppers on top of seeds.
      6. Sprinkle paprika over the top of everything, generously.
      7. Bake for 10 minutes.
      8. Use a spatula to move the seeds and peppers around and bake for another 5 minutes.
      9. Move mixture around some more and bake for a final 5 minutes.
      10. Remove tray from oven and let everything rest for 15-30 minutes to let the jalapeño-ness soak into the seeds.
      11. Store in an airtight container, if you don’t finish them all in one sitting.

      No-Ritos

      Have a craving for chips? Can do on a paleo diet with this crunchy, chip alternative [6] to Doritos, that uses no flour.

        You need: 3/4 cup almond flour, 1/4 cup coconut flour, 1/4 cup flax seeds, 1/4 cup of butter (or ghee), 1/2 teaspoon salt, 1 1/2 teaspoon chili, 1/2 teaspoon cumin, 1/2 teaspoon paprika powder, 1 egg and 1/2 teaspoon garlic powder

        To make it:

        1. Melt the butter and basically mix up all the ingredients together, and knead it into a ball.
        2. Take two sheets of baking paper, lay the ball on one, the other sheet on top and then flatten it out with a roller.
        3. Cut triangles with a knife.
        4. Heat the oven to about 180C (350F) and bake for about 10 minutes. Keep an eye on them so they don’t burn.
        5. Turn the oven off and let them harden for about another 15 minutes.
        6. Serve with salsa…

        Rosemary Salty Sweet Potato Chips

        Sweet potato is a high GI food – meaning your body has to work to break it down and the energy release is slow and steady. These chips [7] are crunchy and very satisfying indeed, and as healthy as healthy can be.

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          You need: 2 large sweet potatoes, peeled; 1tablespoon coconut oil, melted, 1teaspoon sea salt and 2teaspoon dried rosemary

          To make it:

          1. Heat oven to 375°F and slice sweet potatoes 1/8 inch thick.
          2. Grind sea salt and rosemary with a mortar and pestle.
          3. Toss sweet potatoes in a bowl with coconut oil and salt-seasoning mixture.
          4. Place on a non-stick baking sheet (or a regular pan greased with coconut oil) and place into the oven.
          5. After 10 minutes, take the pan out and flip the chips. Place chips back in for another 10 minutes.
          6. Pull the pan out and place any chips that are starting to brown on a cooling rack.
          7. Place the chips back in for 3-5 minutes. Every oven is different so keep a close eye on the chips so they don’t burn.
          8. Cool and eat…

          Fire Roasted Red Pepper Poppers

          Red peppers, bacon, chicken and fire – can’t get more paleo than this, or healthier, or yummier than this either in this recipe everyone can enjoy [8] .

            You need: 2 red bell peppers, 6 strips of bacon, 1 small cooked chicken breast, red pepper flakes and salt and pepper

            To make it:

            1. Pre-heat oven to 375°F.
            2. Light your grill if you plan on roasting the peppers before baking. It’s not really necessary but adds flavor.
            3. Chop red bell pepper into large chunks about 1” thick boats.
            4. Drizzle the peppers with olive oil and add a dash of salt and pepper.
            5. Lay pepper pieces on the grill and close the lid. Cook until slightly charred, about 8 minutes. (You can skip this step and just pop them in the oven raw if you want, they will just take longer).
            6. Break your cooked chicken breast into 12 bite sized pieces.
            7. Separate each bacon slice lengthwise into two pieces.
            8. When your peppers are done place the piece of chicken in the pepper boat and sprinkle with red pepper flakes.
            9. Wrap the strip of bacon around to hold it all together.
            10. Repeat and place in a baking dish. Bake for approx 25 minutes or until the bacon is cooked. If your peppers were not pre-cooked it may take longer.

            5 Sweet Paleo Snacks

            Raw Hemp Algae Bars

            A no-bake recipe [9] with healthy raw ingredients like pistachios, coconut, spirulina and hemp – this one is an easy to make, healthy and yummy snack.

              You need: 1/2 cup pistachios and pumpkin seeds each, 3/4 cup shredded coconut, 1/4 cup orange juice, 1/4 cup hemp hearts, 1/4 cup coconut oil, 1/2 teaspoon spirulina powder and 3/4 cup dates, chopped

              To make it:

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              1. In a food processor, pulse the ingredients until the mixture is crumbly but beginning to come together.
              2. Press into an 8-inch square cake pan or glass dish.
              3. Chill in the refrigerator for at least an hour.
              4. Slice and serve.

              Flourless Blueberry Espresso Brownies

              Sometimes, you just need to have a brownie! But doesn’t mean you have to cheat on your paleo diet – try these flourless brownies with a coffee zing [10] !

                You need: 1 cup coconut cream, 3 eggs, 1/2 cup honey, 1/4 cup cocoa powder, 1 tablespoon cinnamon, 1 tablespoon coffee, 2 teaspoon vanilla extract, 1/2 teaspoon baking soda, 1/4 teaspoon sea salt, 1 cup blueberries

                To make it:

                1. Preheat your oven to 325°F.
                2. Place coconut cream concentrate (coconut butter), eggs, honey, cocoa powder, cinnamon, coffee, vanilla, baking soda, and sea salt together in a mixing bowl.
                3. Use your hand mixer or stand mixer to mix all your ingredients until well blended.
                4. Once ready, fold in your blueberries by hand so you don’t crush them all.
                5. Pour your batter into a greased 9×13 baking dish (grease with coconut oil) or into greased individual mini muffin pans.
                6. Place in the oven and bake for approximately 30 minutes.
                7. At about 25 minutes, do the toothpick test and judge how much longer you need.
                8. Remove from oven, let cool.
                9. Once cool, use some melted coconut cream and drizzle all over your brownies.
                10. Cut and Enjoy.

                No Bake Raspberry Chocolate Bars

                What’s better than chocolate? Paleo chocolate, and a snack/dessert (PaleoLeap: No-Bake Almond-Raspberry Chocolate Bars)) that doesn’t need baking!

                  You need: 3/4 cup coconut oil, melted; 1/2 cup coconut butter, 1/2 cup maple syrup or raw honey, 1/2 cup dark cocoa powder, 1/2 cup fresh raspberries, 1/4 cup dark chocolate, thinly chopped and 1/4 cup roasted almonds, chopped

                  To make it:

                  1. Combine the coconut oil, coconut butter, maple syrup, and cocoa powder over a double boiler, and whisk until blended and smooth.
                  2. Add in the dark chocolate bits, chopped almonds, and the raspberries, gently stir.
                  3. Line a 9×9 baking pan with parchment paper and pour the chocolate in evenly.
                  4. Place in the freezer and freeze 15 to 20 minutes.
                  5. Slice while the mixture is still cold, and serve at room temperature.

                  Gluten Free Cashew Glazed Donuts

                  Craving those donuts? Again, no need to cheat on your diet – here’s a really cool gluten-free recipe [11] that uses the best of ingredients to make you a snack that is so worth all the effort.

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                    You need: 2 cups almond meal, 3/4 teaspoon baking soda, 1/2 teaspoon salt, 3 tablespoons coconut oil, melted; 3 tablespoons honey, melted; 1/2 teaspoon vanilla extract, 3 teaspoons apple cider vinegar and 3 eggs

                    To make it:

                    1. Preheat oven to 375°F.
                    2. Melt coconut oil and honey in a small microwave safe bowl.
                    3. Mix all ingredients together in a large mixing bowl.
                    4. Divide batter evenly between 12 molds in a donut pan (each one should be a little less than halfway full of batter).
                    5. Bake for 15 minutes and allow to cool before removing from the pan…

                    To make the Cashew Cinnamon Glaze: 2 tablespoons cashew butter (or smooth peanut butter if you prefer!), 1 tablespoon honey, 1 tablespoon coconut oil, 1/2 teaspoon vanilla extract, 1/4 teaspoon cinnamon… Melt all ingredients together in a microwave-safe bowl. When everything is melted, whisk until its super smooth. When donuts are completely cooled, dip them in halfway into the glaze. Dig in…

                    Dried Fruits Bars

                    A simple and easy to make snack, dried fruit bars [12] are great to munch on, and are bursting with nature’s goodness as well!

                      You need: 1 cup dried dates, pitted; 1 cup raw almonds and 1 cup dried cranberries

                      To make it:

                      1. Preheat your oven to 400°F.
                      2. Place the almonds on a baking dish and bake for 8 to 10 minutes.
                      3. Let cool before using.
                      4. In a food processor, combine all the ingredients and pulse until the ingredients start forming a ball, scraping the edges of the bowl to prevent the mixture from sticking.
                      5. Line a baking pan with parchment paper.
                      6. Spread the mixture out into the pan, and shape into a large rectangle.
                      7. Top with another piece of parchment paper, and refrigerate for at least 1 hour.
                      8. Cut into evenly shaped bars.

                      We hope you enjoy these paleo snacks – for they are healthy, tasty and filling – even if a paleo diet is not up your alley…

                      Featured photo credit: Eat Drink Paleo via eatdrinkpaleo.com.au

                      Reference

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                      Rima Pundir

                      Health, Wellness & Productivity Writer

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                      Last Updated on May 22, 2019

                      10 Simple Morning Exercises That Will Make You Feel Great All Day

                      10 Simple Morning Exercises That Will Make You Feel Great All Day

                      There are lots of studies that show if you do some exercise in the morning, you will be in a better mood all day long. You will have more energy and you will certainly be a better colleague, friend or partner.

                      One psychologist at Duke University has researched the effects of exercise on depressed patients and he has come to the conclusion that exercise has a definite role in treating this condition and has an important role in preventing people from relapsing.[1] According to the New York Times, scientists have now established that exercise also boosts your brain power.[2]

                      In addition, there are studies from the Appalachian State University which show that blood pressure can be reduced by doing regular morning exercise.[3]

                      Here are 10 simple morning exercises that will help you feel great the whole day long. You can include some of them in your morning exercise routine or do them all at home without having to enrol in a gym. Consult your doctor before starting any form of exercise routine if you are new to this.

                      1. Cat Camel Stretch

                      Stretching exercises are useful for muscle toning and also preventing arthritis. They can either be dynamic or static.

                      Dynamic ones such as the cat camel stretch, are particularly useful for doing other exercises in the morning. They are also beneficial at other times of the day, especially after long periods of sedentary work. This one is great for spinal flexibility and is a good warm up exercise.

                      Kneel down on all fours. Start by rounding your back just like a camel so that your head will try to meet your pelvis. This is the camel position. Then lower and lift your head so that your lower back is arched. This is the cat position. Do these movements slowly and smoothly. About 4 or 5 times.

                      Here’s a video to guide you through:

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                      2. Go for a Walk or a Run

                      This is better done outside so that you can connect with nature but running inside on a treadmill is almost as good. You can time yourself and increase length and time according to your fitness program.

                      Always have new goals to reach. Start with brisk walking and work up to running. At my age, I am still walking!

                      The health benefits are considerable. You can build stronger bones and you can help to maintain your weight.

                      Also, you are helping your heart to stay healthy and keeping your blood pressure low.

                      Learn more about the benefits of running here: 8 Benefits of Running 5 Minutes Every Day You Didn’t Know

                      3. Jumping Jacks

                      Michelle Obama is a great fan of this exercise and has become “Jumper in Chief.”[4] They are great for cardiovascular health and also for toning muscles especially the calves and the deltoids.

                      Stand with feet together. Jump while spreading your arms and legs. Return to first position and keep going! You can start with doing these for 1 minute and then gradually build up to the number you are comfortable with. Here’s how:

                      4. Abductor Side Lifts

                      Watch the video below to see how to do this exercise. These muscles are important because you use them everyday to run, get into the car or onto and off a bicycle. They are very important also for your core stability and prevent the pelvis from tilting.[5]

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                      Do about 10 to 15 raises for each side like this:

                      5. Balancing Table Pose

                      This is a classic yoga pose. It benefits the spine, balance, memory and concentration.

                      Start with the table pose (hands and knees). Breathe in before starting each movement. As you exhale, raise your left leg parallel to the floor as you raise the right arm, also parallel to the floor. Breathe in as you lower arm and leg. Repeat for the other side. 10 repetitions on each side is a good starting point.

                      ablab

                        6. Leg Squats

                        Not just legs are involved but also hips and knees.

                        Stand with your feet a bit further out from your hips. Arms are out in front of you. Then lower yourself as if you wanted to sit down until you reach a 90 degree angle. You can go down further if you want to. Then return to the starting position. Repeat 15 times for 2 sets for beginners.

                        The benefits are that these exercises help with knee stability and can benefit the leg muscles such as quadriceps, hamstrings and calves.[6]

                        7. Push Ups

                        You start lying down (face down) but with your body held up at arm’s length. Your hands should be in line with your shoulders. Breathe in as you lower your body. That is fairly easy. Now, as you exhale, you have to get back up to the starting position.

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                        An easier version to start with is to bend your legs at the knees so you do not have to lift your whole body.

                        Beginners may take up to a month to be able to do 100 push ups so you will have to start with a very small number and gradually increase it.

                        This exercise is great for strengthening the chest, shoulders and the triceps. It is a great strengthening exercise for many muscle groups. In fact, most muscles from the toes to the shoulders are being used.

                        8. Bicycle Crunches

                        There are numerous crunch exercises targeting the abs. The bicycle crunch is a variation where you work more muscle groups. Aim for 15 to 20 reps to start off with.

                        Watch the video to see how this is done correctly:

                        9. Lunges

                        Stand with feet shoulder width apart. Place your hand on your hips. Take one giant step forward with the right leg. Make sure the knee does not go too far forward, that is, past your toes. The left knee will go down to almost floor level. Alternate the legs as you go on.

                        Try to do a set of between 8 and 12 reps for each leg. It is important to allow for a day of rest, so this exercise should be done on alternate days, especially if you are using weights.

                        This exercise is great for strengthening and toning the quadriceps, glutes and hamstrings.

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                        10. Bicep Curls

                        You can do this sitting down so if you spend a lot of time on the phone, this is a great exercise to do.

                        Choose suitable dumbbells or another household object that you can easily hold. Sit down with the dumbbell in your hand. You need to sit forward a bit so that your triceps can lean on your thigh to give you support.

                        Then bring the weighted arm up to shoulder length and then down again. Exhale as you lift the weight and inhale as you lower it.

                        Here’re some important notes before you start doing this exercise:

                        Try to do one or two sets of about ten repetitions for each arm and then switch arms.

                        These exercises are really useful for toning the arm muscles.[7] In addition, they can strengthen and tone the brachioradialis muscle located in the forearm. These are the muscles we use to pick up things when we flex the arm at the elbow so we use these muscles countless times a day.

                        You may have to build in a rest day for the heavier exercises, numbers 6–10. On the rest days, you can do gentler stretching exercises and also some walking or running.

                        Morning exercise is not only a great mood booster, but will help you keep your weight down and also sleep better![8] Start including one or some of these exercises in your morning routine!

                        More Articles About Exercises for Beginners

                        Featured photo credit: Unsplash via unsplash.com

                        Reference

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