Super Low-Carb Snacks: 100 Delicious Keto and Paleo Treats for Fat Burning and Great Nutrition

by Martina Slajerova, Dana Carpender, Landria Voigt

Overview

Super Low-Carb Snacks gives you 100 nutritious and delicious options for staying in the fat-burning zone—perfect for your keto, Paleo, or low-glycemic diet, or if you simply want snack options free from refined sugar and allergens such as grains, gluten, and dairy.

Snacks are essential for getting the proper amount of nutrients and keeping us energized during busy days at work, school, and the gym. While most snacks are made of carb-laden, allergy-provoking ingredients, these low-carb snack recipes are filled with healthy, nourishing ingredients that you can feel good about including in your diet. You'll find plenty of superfoods, like coconuts, sweet potatoes, and almonds. Many of the recipes are quick and easy to make, and most take under 15 minutes to prepare!

The sweet and savory low-carb snacks include: Cauliflower Pizza Bites, Zucchini Muffins, Crispy Okra Sticks, Chicken Maple Sausage Meatballs, Cinnamon Donut Holes, Pumpkin Snickerdoodle Fat Bombs, Lemon Cheesecake Fat Bombs, Stilton and Chive Fat Bombs, Key Lime Smoothie, and Creamy Keto Coffee.

With Super Low-Carb Snacks, you'll always be ready with a delicious, wholesome snack to keep you going.

Product Details

ISBN-13:	9781592339112
Publisher:	Fair Winds Press
Publication date:	08/06/2019
Pages:	192
Sales rank:	633,661
Product dimensions:	7.50(w) x 9.10(h) x 0.50(d)

About the Author

Martina Slajerova is a health and food blogger living in the United Kingdom. She is the best-selling author of The KetoDiet Cookbook, Sweet and Savory Fat Bombs, Beginner’s KetoDiet Cookbook, Quick Keto Meals in 30 Minutes or Less, Keto Slow Cooker & One-Pot Meals, The Keto All Day Cookbook, Super Low-Carb Snacks, and Keto Simple. A firm believer in low-carb living, Martina discovered the ketogenic diet after being diagnosed with Hashimoto’s Disease in 2011. Frustrated with the lack of practical resources, Martina created the KetoDiet app and blog to help others live the ketogenic lifestyle successfully. A science geek at heart, Martina incorporates the latest research as well as firsthand experience into her advice. When creating recipes, she focuses not just on carb count, but on creating delicious, healthy recipes that are free of processed ingredients, unhealthy vegetable oils, and artificial sweeteners. Today her blog posts reach hundreds of thousands of people and her work has been featured in Cosmopolitan, Glamour, Huffpost Healthy Living, BuzzFeed, as well as dozens of other low-carb media and outlets.

Dana Carpender (Bloomington, Indiana) is a pioneer of the low-carb movement and best-selling author of over 14 cookbooks, including Keto For One Cookbook;The New 500 Low-Carb Recipes;1001 Low-Carb Recipes; 500 Paleo Recipes; 15-Minute Low-Carb Recipes;The Low-Carb Diabetes Solution Cookbook; 200 Low-Carb, High-Fat Recipes;The Low-Carb Diabetes Solution; The Insulin Resistance Solution; 500 Ketogenic Recipes; and many more. To date, her books have sold over a million copies worldwide. She writes about low-carb cooking and nutrition on her Facebook page, Dana Carpender’s Hold the Toast Press. 

Landria Voigt (Atlanta, GA)  is a Holistic Nutritionist and graduate of the Institute of Integrative Nutrition. She is also the creator of the popular Paleo blog StirItUp which focuses on family-friendly Paleo recipes and nutritional advice. Landria came to be deeply passionate about nutrition after her own struggles with autoimmune disease. Her special area of interest is the nutritional needs of children. Landria works with the nationally renowned Dr. Tasneem Bhatia (Dr. Taz) at CentreSpringMD (formerly known as Atlanta Center for Holistic and Integrative Medicine) where she works with patients daily both one-on-one and via seminars and classes to teach them the importance of whole-food nutrition.

Read an Excerpt

CHAPTER 1

THE BASICS: Versatile, Homemade Nut Butters and Sugar-Free Chocolates

The Basics

Before you start creating low-carb snacks, including fat bombs, you'll need to make a few simple-to-prepare, basic ingredients, such as nut and seed butters and homemade chocolate. Most nut and seed butters can be kept at room temperature for a few days, and will last for several weeks in a sealed glass jar in the refrigerator. You can also freeze nut and seed butters for 3 to 4 months. Homemade chocolate will keep refrigerated for up to 3 months. The best part is, in addition to being delicious, all these recipes are sugar free.

Almond and Cashew Butter 10
Coconut and Pecan Butter 12
Chocolate-Hazelnut Butter 14
Eggnog-Macadamia Butter 16
White Chocolate and Macadamia Butter 18
Berry Nut Butter 20
Spiced Maple and Pecan Butter 22
Chocolate Chip Cookie Butter 24
Pistachio-Coconut Butter 26
Pumpkin Sun Butter 28
Almond Bliss Butter 30
Homemade Dark Chocolate Three Ways 32
Homemade White Chocolate 34

Almond and Cashew Butter

This delicious spread is a great paleo alternative to peanut butter.

1 cup (150 g /5.3 oz) almonds,
blanched or whole
1/3 cup (50 g /1.8 oz) cashews
4 tablespoons (60 ml /2 fl oz) almond oil or macadamia nut oil Pinch salt (optional)
Seeds from 1 vanilla bean (optional)
½ teaspoon ground cinnamon
(optional)

1. Preheat the oven to 350°F (175°C, or gas mark 4). Spread the almonds and cashews on a baking sheet and place in the preheated oven for 12 to 15 minutes. Watch carefully to prevent burning. Remove from the oven and cool.

2. In a food processor, pulse the nuts until smooth (or reserve some chopped nuts to add later for a chunkier texture). Depending on your processor, this may take some time. At first, the mixture will be dry. Scrape down the sides several times with a rubber spatula if the mixture sticks.

3. Add the oil. Continue to blend until you reach the desired consistency. The oil makes the butter smoother and more suitable for creating fat bombs. Add the salt and vanilla bean seeds or cinnamon (if using) and pulse to combine. Spoon the butter into a glass container. Seal and store at room temperature for up to 1 week or refrigerate for up to 3 months.

YIELD: about 1 cup (250 g/8.8 oz)

NUTRITIONAL FACTS

Per serving (2 tablespoons [1.1 ounce, or 32 g]): total carbs: 5.5 g; fiber: 2.1 g; net carbs: 3.4 g; protein: 5.2 g; fat: 19.4 g; energy: 205 kcal.

Macronutrient ratio: calories from carbs: 6 percent; protein: 10 percent; fat: 84 percent.

Coconut and Pecan Butter

Keep a napkin handy. You'll drool over this cinnamon-spiced nut butter. Made with pecans and coconut, it's perfect for making chocolate treats.

2 cups (150 g/5.3 oz) unsweetened shredded coconut
1 cup (100 g/3.5 oz) pecans
1 teaspoon sugar-free vanilla extract or
½ teaspoon vanilla powder
1 teaspoon ground cinnamon
¼ teaspoon salt

1. In a food processor, combine the coconut, pecans, vanilla, cinnamon, and salt. Pulse until smooth and creamy. Depending on your processor, this may take a few minutes. At first, the mixture will be dry. Scrape down the sides several times with a rubber spatula if the mixture sticks.

2. Spoon the butter into a glass container. Seal and store at room temperature for up to 1 week or refrigerate for up to 3 months.

YIELD: about 1 cup (250 g/8.8 oz)

NUTRITIONAL FACTS

Per serving (2 tablespoons [1.1 ounce, or 32g]): total carbs: 6.5 g; fiber: 4.4 g; net carbs: 2.1 g; protein: 5 g; fat: 11.6 g; energy: 154 kcal.

Macronutrient ratio: calories from carbs: 6 percent; protein: 15 percent; fat: 79 percent.

To enhance this butter's flavor, use roasted pecans and coconut: Preheat the oven to 350°F (175°C, or gas mark 4). Spread the coconut and pecans on a baking sheet. Place in the preheated oven and roast for 5 to 8 minutes, or until the coconut is lightly golden. Stir once or twice to prevent burning.

Chocolate-Hazelnut Butter

This healthy, low-carb alternative to Nutella is just the thing for making truffles, and it's also great in smoothies.

1 cup (150 g/5.3 oz) hazelnuts
1 cup (130 g/4.6 oz) macadamia nuts
½ cup (75 g/2.6 oz) almonds
1 bar (100 g/3.5 oz) extra-dark chocolate, 85 percent cacao or more
1 tablespoon (15 g/0.5 oz) coconut oil
1 tablespoon (5 g/0.2 oz) unsweetened cacao powder
1 teaspoon sugar-free vanilla extract or
½ teaspoon vanilla powder
2 tablespoons (20 g/0.7 oz) erythritol or Swerve, powdered Few drops liquid stevia, to taste
(optional)
½ cup (120 ml/4 fl oz) coconut milk or heavy whipping cream (optional)

1. Preheat the oven to 375°F (190°C, or gas mark 5). Spread the hazelnuts, macadamia nuts, and almonds on a baking sheet. Place in the preheated oven and bake for about 10 minutes, or until lightly browned. Remove the nuts from the oven and cool for 15 minutes.

2. Meanwhile, melt the dark chocolate and coconut oil in a double boiler, or heat-proof bowl placed over a small pot filled with 1 cup (235 ml) of boiling water, making sure the water doesn't touch the bottom of the bowl. Stir until melted.

3. Rub the hazelnuts together in your hands to remove the skins. This makes the butter smooth and avoids the bitter taste imparted by the skins. Place all of the nuts into a food processor and pulse until smooth.

4. Add the cacao powder, vanilla, erythritol, and stevia (if using) to the melted chocolate. Pour the mixture into the processor with the nuts and pulse until smooth. If you're using the coconut milk, add it to the processor and pulse again.

5. Transfer the butter to a glass container. Seal and refrigerate for up to 3 months, or 4 weeks if using coconut milk or cream.

YIELD: about 2 cups (500 g/1 .1 lbs)

NUTRITIONAL FACTS

Per serving (2 tablespoons [1.1 ounce, or 32 g]): total carbs: 5.9 g; fiber: 2.9 g; net carbs: 3 g; protein: 3.9 g; fat: 18.7 g; energy: 193 kcal.

Macronutrient ratio: calories from carbs: 6 percent; protein: 8 percent; fat: 86 percent.

* To powder the erythritol, place it in a clean blender or coffee grinder and pulse until powdery, about 15 to 20 seconds.

Eggnog-Macadamia Butter

Enjoy the flavors of the holiday season all year 'round! This macadamia-based butter is lightly spiced, creamy, and addictive.

(2 cups (260 g/9.2 oz) macadamia nuts
1 teaspoon ground nutmeg
½ teaspoon sugar-free vanilla extract or ¼ teaspoon vanilla powder
½ teaspoon ground cinnamon
½ teaspoon natural rum extract
2 tablespoons (20 g/0.8 oz) erythritol or Swerve, powdered Few drops liquid stevia, to taste
(optional)

In a food processor, combine the macadamia nuts, nutmeg, vanilla, cinnamon, rum extract, and erythritol. Add a few drops of stevia (if using). Process until smooth. The exact amount of time depends on your processor. Spoon the butter into a glass container. Seal and store at room temperature for up to 1 week or refrigerate for up to 3 months.

YIELD: about 1. cups (290 g/1 0.2 oz)

NUTRITIONAL FACTS

Per serving (2 tablespoons [32 g/1.1 oz]): total carbs: 4.6 g; fiber: 2.8 g; net carbs: 1.8 g; protein: 2.3 g; fat: 21.7 g; energy: 209 kcal.

Macronutrient ratio: calories from carbs: 3 percent; protein: 4 percent; fat: 93 percent.

White Chocolate and Macadamia Butter

This recipe combines some of the healthiest high-fat foods in a single jar of goodness: macadamia nuts, coconut butter, and cacao butter. The result? A white chocolate treat that's good for you, too.

1 cup (130 g/4.7 oz) macadamia nuts
½ cup (125 g/4.4 oz) coconut butter
½ cup (110 g/3.9 oz) cacao butter
2 teaspoons sugar-free vanilla extract or 1 teaspoon vanilla powder
¼ cup (40 g/1.4 oz) erythritol or Swerve, powdered Few drops liquid stevia, to taste
(optional)

In a food processor, combine the macadamia nuts, coconut butter, cacao butter, vanilla, and erythritol. Add the stevia (if using), and process until smooth. The exact amount of time depends on your processor. Spoon the butter into a glass container. Seal and store at room temperature for up to 1 week or refrigerate for up to 3 months.

YIELD: about 1 2/3 cups (410 g/14.5 oz)

NUTRITIONAL FACTS

Per serving (2 tablespoons [1.1 ounce, or 32 g]): total carbs: 3.7 g; fiber: 2.4 g; net carbs: 1.3 g; protein: 1.4 g; fat: 21.8 g; energy: 207 kcal.

Macronutrient ratio: calories from carbs: 2 percent; protein: 3 percent; fat: 95 percent.

Berry Nut Butter

Brighten the flavor of your fat bombs with this luscious and fruity Berry Nut Butter.

¾ cup (110 g/3.9 oz) blanched almonds
2/3 cup (90 g/3.2 oz) macadamia nuts
½ cup (125 g/4.4 oz) coconut butter
½ cup (110 g/3.9 oz) coconut oil
¾ cup (60 g/2.1 oz) freeze-dried berry powder (raspberry, strawberry,
blackberry, or blueberry) or equivalent weight of whole freeze-dried berries Few drops liquid stevia, to taste
(optional)

1. In a food processor, combine the almonds, macadamia nuts, and coconut butter. Add the stevia (if using), and process until smooth. The exact amount of time depends on your processor.

2. Add the coconut oil and berry powder. Pulse again until combined. Spoon the butter into a glass container. Seal and store for 1 week at room temperature or refrigerate for up to 3 months. Note that the butter will become liquid at room temperature.

YIELD: about 2 cups (500 g/8.8 oz)

NUTRITIONAL FACTS

Per serving (2 tablespoons [1.1 ounce, or 32 g]): total carbs: 6.4 g; fiber: 3.6 g; net carbs: 2.7 g; protein: 2.8 g; fat: 19.7 g; energy: 197 kcal.

Macronutrient ratio: calories from carbs: 5 percent; protein: 6 percent; fat: 89 percent.

Create your own nut butter creations by replacing the berry powder with these alternatives: ¼ cup (25 g/0.9 oz) of beetroot powder, 1 to 2 tablespoons (8 to 16 g/ 0.3 to 0.6 oz) of pumpkin spice mix, or 1 to 2 teaspoons of turmeric.

Spiced Maple and Pecan Butter

The combination of maple, pecan, and cinnamon smacks of a cool, crisp fall morning, and this sugar-free nut butter captures those rich, spicy flavors to enjoy any time.

3 cups (300 g/10.6 oz) pecans
1 to 2 teaspoons natural maple extract
½ teaspoon ground cinnamon
1 teaspoon sugar-free vanilla extract or ½ teaspoon vanilla powder Pinch salt

In a food processor, combine the pecans, maple extract, cinnamon, vanilla, and salt. Process until smooth. The exact amount of time depends on your processor. Spoon the butter into a glass container. Seal and store at room temperature for up to 1 week or refrigerate for up to 3 months.

YIELD: about 1. cups (3 10 g/10.9 oz)

NUTRITIONAL FACTS

Per serving (2 tablespoons [1.1 ounce, or 32g]): total carbs: 4.6 g; fiber: 3.1 g; net carbs: 1.4 g; protein: 2.9 g; fat: 22.3 g; energy: 216 kcal.

Macronutrient ratio: calories from carbs: 3 percent; protein: 5 percent; fat: 92 percent.

* For fat bomb-friendly food extracts, use unsweetened food extracts that are free from propylene glycol and any added sugar. Other common ingredients found in food extracts include water, natural oils, alcohol, and glycerin. Avoid using alcohol if your primary aim is to lose weight, but small amounts in food extracts won't do any harm. Another ingredient that turns up is glycerin, which is a liquid byproduct of making soap. It belongs to a special category of carbohydrates called polyols. Glycerin has a minimal effect on blood sugar levels and can be used in small quantities. Certain food extracts can also be swapped for a few drops of essential oils, such as orange, lemon, and mint.

Chocolate Chip Cookie Butter

There's no need to say goodbye to cookies — or chocolate — when you're eating low carb. This decadent butter is the proof, and it's sure to become an absolute favorite!

FOR COOKIES:

1½ cups (150 g/5.3 oz) almond flour
1/3 cup (50 g/1.8 oz) erythritol or Swerve
½ teaspoon baking soda mixed with 1
teaspoon cream of tartar, or 1 teaspoon gluten-free baking powder Pinch salt
1 teaspoon sugar-free vanilla extract or
½ teaspoon vanilla powder
1 teaspoon freshly grated lemon zest
2 large egg yolks
2 tablespoons (30 g/1.1 oz) butter or ghee, at room temperature

FOR COOKIE BUTTER:

Crushed cookies (recipe follows)
½ cup (112 g/4 oz) unsalted butter or ghee or coconut oil, at room temperature
½ cup (90 g/3.2 oz) dark chocolate chips, 85 percent cacao solids or more,
or make your own (see Homemade Dark Chocolate [page 32])
Few drops liquid stevia, to taste
(optional)

1. Preheat the oven to 300°F (150°C, or gas mark 2).

2. To make the cookies: In a mixing bowl, combine the almond flour, erythritol, baking soda and cream of tartar, and salt. Mix well to combine. Add the vanilla, lemon zest, egg yolks, and butter. Mix together well with your hands.

3. Place the dough on a sheet of parchment paper. Top with another sheet of parchment and roll out to create a large cookie about ¼ inch (6.5 mm) thick. Transfer to a baking sheet and it in the preheated oven. Bake for 12 to 15 minutes, or until lightly browned and crispy. Remove from the oven and cool to room temperature. When cool, break into smaller pieces.

4. To make the cookie butter: In a food processor, pulse together the cookie pieces and butter until smooth. Add the chocolate chips. For a sweeter taste, add the stevia (if using). Pulse quickly to combine. Transfer to a sealed container and refrigerate for up to 1 week.

YIELD: about 1 cups (470 g/1 6.6 oz)

NUTRITIONAL FACTS

Per serving (2 tablespoons [1.1 ounce, or 32 g]): total carbs: 3.9 g; fiber: 1.5 g; net carbs: 2.4 g; protein: 3.3 g; fat: 16.6 g; energy: 170 kcal.

Macronutrient ratio: calories from carbs: 6 percent; protein: 8 percent; fat: 87 percent.

* Instead of vanilla extract and lemon, try cinnamon or pumpkin spice mix and freshly grated orange zest.

Pistachio-Coconut Butter

Pistachio nuts are like potato chips — it's impossible to eat just one. Get your fix with this creamy nut butter that's packed with pistachios, macadamia nuts, and coconut.

1 cup (120 g/4.2 oz) pistachio nuts
1 cup (75 g/2.6 oz) shredded unsweetened coconut
1 cup (130 g/4.7 oz) macadamia nuts
1 teaspoon sugar-free vanilla extract or
½ teaspoon vanilla powder Pinch salt

In a food processor, combine the pistachios, coconut, macadamia nuts, vanilla, and salt. Pulse until smooth. The exact amount of time depends on your processor. Spoon the butter into a glass container. Seal and store at room temperature for up to 1 week or refrigerate for up to 3 months.

YIELD: about 1 1/3 cups (330 g/1 1.6 oz)

NUTRITIONAL FACTS

Per serving (2 tablespoons [1.1 ounce, or 32 g]): total carbs: 6.7 g; fiber: 3.5 g; net carbs: 3.2 g; protein: 4.8 g; fat: 15.8 g; energy: 182 kcal.

Macronutrient ratio: calories from carbs: 7 percent; protein: 11 percent; fat: 82 percent.

* Intensify the flavor of this butter by using toasted pistachios, macadamias, and coconut. Preheat the oven to 350°F (175°C, or gas mark 4). Spread the pistachios, macadamias, and coconut on a baking sheet. Place it in the preheated oven and toast for 5 to 8 minutes, or until the coconut is lightly golden. Stir once or twice to prevent burning. The pistachios will turn light brown, instead of green, and the flavor will be more intense.

Pumpkin Sun Butter

Can't eat nuts? Never fear: you can still make fat bombs with this spiced, nut-free seed butter.

1½ cups (210 g/7.4 oz) sunflower seeds
½ cup (65 g/2.3 oz) pumpkin seeds
2 teaspoons ground cinnamon Pinch salt

In a food processor, combine the sunflower seeds, pumpkin seeds, cinnamon, and salt. Pulse until smooth. The exact amount of time depends on your processor. Spoon the butter into a glass container. Seal and store at room temperature for up to 1 week, or refrigerate for up to 3 months.

YIELD: about 1. cups (280 g/9.9 oz)

NUTRITIONAL FACTS

Per serving (2 tablespoons [1.1 ounce, or 32 g): total carbs: 6.1 g; fiber: 2.8 g; net carbs: 3.3 g; protein: 7.3 g; fat: 16 g; energy: 183 kcal.

Macronutrient ratio: calories from carbs: 7 percent; protein: 16 percent; fat: 77 percent.

Almond Bliss Butter

This treat will remind you of those fun-size candy bars you got in your Halloween goodie bag. If you adored those chocolate-coated, almond-studded delights, you'll feel like a kid again when you try this rich, delicious nut butter.

2 cups (150 g/5.3 oz) unsweetened shredded coconut
½ cup (75 g/2.6 oz) almonds
2.5 ounces (70 g) dark chocolate,
85 percent cacao solids or more
2.5 ounces (70 g) cacao butter
¼ cup (40 g/1.4 oz) erythritol or Swerve Few drops liquid stevia, to taste
(optional)

1. Preheat the oven to 350°F (175°C, or gas mark 4). Spread the coconut and almonds on a baking sheet. Place it in the preheated oven and roast for 5 to 8 minutes, or until the coconut is lightly golden. Stir once or twice to prevent burning. Remove from the oven and set aside for a few minutes to cool.

2. In a food processor, combine the coconut, almonds, dark chocolate, cacao butter, and erythritol. Pulse until smooth. The exact amount of time depends on your processor. Add the stevia (if using), and pulse again. Spoon the butter into a glass container. Seal and store at room temperature for up to 1 week, or refrigerate for up to 3 months.

YIELD: about 1 2/3 cups (405 g/1 4.3 oz)

NUTRITIONAL FACTS

Per serving (2 tablespoons [1.1 ounce, or 32 g]): total carbs: 5.9 g; fiber: 3.2 g; net carbs: 2.8 g; protein: 4.4 g; fat: 11.8 g; energy: 147 kcal.

Macronutrient ratio: calories from carbs: 8 percent; protein: 12 percent; fat: 80 percent.

(Continues…)

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Excerpted from "Super Low-Carb Snacks"
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Copyright © 2019 Quarto Publishing Group USA Inc..
Excerpted by permission of The Quarto Group.
All rights reserved. No part of this excerpt may be reproduced or reprinted without permission in writing from the publisher.
Excerpts are provided by Dial-A-Book Inc. solely for the personal use of visitors to this web site.

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Table of Contents

Introduction: The Importance of Healthy Snacking 6

1 The Basics: Versatile, Homemade Nut Butters and Sugar-Free Chocolates 8

2 School And Work Snacks: Nourishing Noshes to Fuel Your Day 36

3 At-Home Snacks: Skip the Chips for Delicious, Healthy Options 64

4 On-The-Go Snacks: Fun and Convenient for Commutes, Carpools, and Road Trips 94

5 Sippable Snacks: Blissful Beverages for Any Time of Day 120

6 Safe Snacking: Nut-Free, Dairy-Free, and Egg-Free Options 146

About the Authors 186

Index 188