I have to confess that I approach Chinese-style cooking with much the same attitude as my parents – chop a bunch of ingredients, toss them in, taste, season and voilà! Dinner! So I was inspired when I saw A Girl Worth Saving’s Paleo Crispy Noodle recipe, I wanted to make my own real food, safe-for-me-to-eat, Cantonese Chow Mein. Basically, this recipe is me throwing together ingredients that are typical to Chinese stir-frying and tossing them together and declaring it delicious.

And here’s the thing – that’s the way I think more people should approach cooking. Buy real, whole food ingredients. Toss them together. Season them. See what happens! This is why, you’ll see that the recipe below includes an ingredient that’s probably never seen in real Chinese cooking – nutritional yeast. I added the nutritional yeast to the spiralized turnip noodles because it worked in giving the noodles a more savory, ‘umami’ flavour. So how authentic is this recipe? Well, my mama will probably say it’s not, especially because of this ‘special’ ingredient. After all, she did say my ‘char siu’ recipe was a little lacking in authenticity 😉 But for me, it works, so I write it down in hopes that I’ll be able to re-create it again when I want to.

I digress. This recipe isn’t going to be the same as your Chinese take-out version of Cantonese Chow Mein. While I love my spiralizer, and it’s a great way to make ‘noodles’ out of all sorts of vegetables, if you know what real, authentic Cantonese Chow Mein tastes like, this will merely be ‘good enough’ if you’ve got a craving. And that’s okay by me, if it means that I can satisfy a craving without breaking out in to a rash. If nothing else, I hope this recipe of sorts encourages you to get cooking and experimenting!

If your experiments work, great! Write it down! Make it again! If it doesn’t work, try and rescue it with different seasonings, or vow never to make it again and pretend like it didn’t happen 😉 That’s the amazing thing about cooking with real food though – it’s just food. You’ll have to eat again. Don’t get too caught up in the pomp and circumstance of it all, especially if you’re just cooking a day-to-day meal.

Ingredients

• 2 medium lo bak (daikon) radish or 8-10 white turnips
• 1/2 tsp sea salt
• 2 tbsp nutritional yeast
• 1/4 cup melted coconut oil or your cooking fat of choice, additional 1-2 tbsp oil or fat for stir-frying
• 1 lb frozen shrimp and scallops
• 2 large carrots, sliced
• 1 lb baby bok choy
• 1 can of sliced water chestnuts, drained
• 1-1/2 tsp of white pepper (omit for AIP)
• 1-1/2 tsp of sea salt
• 1-1/2 tsp of grated ginger
• 1-2 tbsp wheat-free soy sauce or coconut aminos
• 6 oz char siu, sliced

Instructions

1. Preheat oven to 375F
2. Wash, peel and spiralize the lo bak (daikon) or turnips. (The daikon has a milder taste, while the turnips have a more distinctive turnip flavor. Alternatively, you can do a mixture of both daikon and turnips.)
3. Coat your spiralized turnips or daikon with melted coconut oil, sea salt and nutritional yeast. Bake for 35 minutes, flipping your noodles about half-way through the baking time.
4. After you’ve flipped your noodles, about half-way through the baking time, heat coconut oil in a wok on medium-high heat. Add your shrimp and scallops and stir-fry until the shrimp are translucent and slightly undercooked. Remove them from the wok and set aside.
5. Add more coconut oil, and add your carrots, baby bok choy, water chestnuts and seasonings. Stir-fry until the baby bok choy are slightly wilted, but still bright green. Add the shrimp and scallops back in, and stir-fry them with the vegetables until the shrimp are cooked through.
6. Plate your stir-fry on top of your noodles to serve.

I love a good stir fry, don’t you? So simple, easy, and delicious. Here are my top 5 tips for a healthy homemade stir fry!

1. Use coconut oil.

Not vegetable oil, canola oil, sunflower oil, or even olive oil. Coconut oil! Using the right fat is foundational for healthy cooking. Because coconut oil is mostly saturated, it’s heat stable. This makes it the safest option for frying. The same is true for other saturated fats from animals – butter, ghee, lard, etc – these are the ones you want to use for frying, grilling, and sautéeing.

Vegetable and seed oils are usually rancid (oxidized) when you purchase them, due to the high heat that’s involved in processing. These unsaturated fats are highly unstable when heated, and cause free radical damage in our bodies. Plus, they’re high in omega 6, which can lead to a deficiency in omega 3 and consequently, systemic inflammation.

My advice? Throw out your vegetable oils entirely, save your olive oil for salad dressings, and use healthy saturates like coconut oil or animal fats for your stir fry.

2. Skip the soy.

What? No soy sauce? You heard me correctly. I’m sure you’ve read debates on the issues surrounding soy: it’s a highly genetically modified crop, it can increase estrogen levels, it can inhibit thyroid function, it’s a legume and therefore difficult to digest…all of this information can be overwhelming.

So let me keep it simple for a moment. Above all else, avoid the regular ol’ soy sauce on your grocery store shelf. These commercial, non-traditional varieties are filled with additives like wheat, caramel colour, sodium benzoate, and other gross chemicals. So if you’ve got any bottles in your cupboard, toss ’em.

For me, while the downsides of soy generally outweigh any potential benefit, I don’t see an issue with a little soy consumption once in a while, provided it’s organic, non-GMO, and preferably fermented. You need to find what works for your body and what you can tolerate. Best options for your stir fry? Try organic wheat-free tamari, or use coconut aminos as a delicious soy-free substitute.

3. Steam fry.

Here’s a technique that will not only healthify your stir fry but probably improve the taste and texture. I’m no chef, but I believe this method is what you would call ‘braising’, wherein you use both dry and moist heat. After sautéeing in oil for a few minutes, throw in some liquid(s) of your choice (tamari, coconut aminos, bone broth, or my homemade almond sauce), then cover and let the steam finish the cooking. You don’t need too much liquid to do the job.

Think about it: if you were making a big stir fry using only oil, you’d need quite a bit in order to cook all of the ingredients at once. Let’s face it, we don’t want to drown our stir fry in excessive amounts of oil, even healthy coconut oil. Deep frying isn’t a great choice (duh), and I’ve found the results can be inconsistent and frustrating. Plus, steam frying is a great way to flavour your stir fry with delicious coconut aminos, or add some sweet nutrition with a little bone broth.

What I personally like to do is cook my harder textured veggies (carrots, celery, etc) first, and add the softer veggies (sliced mushrooms, zucchini, etc) with the liquid. I don’t bother trying to saute everything in oil because that has led to some soggy stir frys (boo). It all takes practice, but I’ve found this method works the best for me.

4. Don’t forget meat.

For a full and balanced meal, be sure to include chicken, beef, pork, shrimp, etc. Protein is essential at every meal because it’s what satiates us – veggies alone will leave you hungry and reaching for snacks a couple hours later.

What about tofu and tempeh? See my thoughts above about soy. Decide what works for you. In general though, animal proteins are more bioavailable, nutrient-dense, and don’t contain any worrisome phytates, lectins, or phytoestrogens, so that’s what I recommend. Choose grass fed, pasture raised, and chemical-free animal products when you can.

5. Make rice/noodle alternatives.

There’s a few reasons I encourage reducing consumption of grains. To sum up: they contain certain proteins (gluten is the most well known/studied) and other components (lectins, phytates, etc) which are incredibly hard for us to break down and can actually damage the gut lining. This leads to systemic inflammation and a whole slew of health problems and disorders.

The cool thing about reducing grain consumption is that it helps us increase our vegetable intake! Veggies are more nutrient-dense than grains, and don’t come with all the potential downsides. Try serving your stir fry over cauli-rice, zucchini noodles (aka zoodles), or spaghetti squash.

Now it’s time to hear from you lovely readers: what are your tips for making a healthy and delicious stir fry?

Living with food restrictions can BarefootProvisions_300x300_MelissaJnewfeel, well, restricting… especially when it comes to snacks. For those of us who are trying to lessen or eliminate chronic inflammation symptoms through the Paleo Autoimmune Protocol (AIP), it can sometimes seem daunting to figure out what kind of munchy thing to eat when you’re feeling a little peckish. After all, lunches and dinners can be pretty much “normal” in terms of eating a meat, and a salad or veggies (free of nightshades, of course). Breakfasts are certainly a little more challenging if you’re looking for grain-free, egg-free breakfasts, but with a little practice, you can get used to eating dinner for breakfast. But what do you do if you’re looking for AIP snacks that go beyond a piece of fruit or cut-up veggies?

No worries – I’ve got you covered with both recipes and *gasp* store-bought, AIP-compliant snacking options. Recently, the awesome people at Barefoot Provisions provided me with some AIP and allergen-friendly goodies from their store, and I’ve included some of those in amongst this list of AIP-friendly snacks.

Fruit & Veggies
Okay, these aren’t recipes, but everyone knows that if you’re looking for some good phytonutrients, to help boost your immune system, reach for some non-nightshade veggies like the good ol’ veggie snack standards of carrot and celery sticks. But you can also diversify to things like cucumbers, broccoli, cauliflower, radishes. If you’re like me, it’s much easier to eat raw veggies with a good dip (see below). Fruit is also a good snack option, but just remember that if you’re following AIP, you’ll want to make sure you don’t overdo it on the fructose. (Sarah Ballantyne, aka The Paleo Mom and author of The Paleo Approach recommends those with autoimmune and inflammation issues to limit their fructose intake to no more than 20g of fructose per day).

Dips recipes
In my humble opinion, dips make everything better. One of my favorite non-recipes for dip is chilling a can of coconut milk and using the coconut “cream” that forms, and just mixing that with plenty of sea salt and whatever herbs and spices I have on hand. So easy and delicious! If you’re looking for other more sophisticated dips, check these out:

Roasted parsnip hummus (omit sesame seeds if AIP) from Popular Paleo

Roasted beet dip from Autoimmune Paleo

Garlic ‘mayo’ from the Autoimmune Paleo Cookbook

Garlic cilantro vinaigrette from Predominantly Paleo

Avocado sardine tapenade from The Primitive Homemaker

Beef liver pâté from Gutsy by Nature

Blueberry balsamic beef liver pâté from The Primalist

Nightshade-free red salsa from He won’t know it’s Paleo

Avocado and lime vegetable dip from The Primitive Homemaker

AIP basil pesto from The Primordial Table

Persimmon salsa (omit jalapeño for AIP) from Stetted

Creamy turmeric sauce from Hollywood Homestead

Zesty ginger dressing from Cavewoman Café

Coconut milk caramel sauce from Simple Roots

Chips and crackers (good plain, or as crunchy dip enablers)
I thought AIP life without potato chips was going to be a sad, sad existence. And then I discovered some of these recipes that give the crunchy goodness of potato chips, but without the inflammation issues. A win-win, I say!

Sweet potato skins from Ditch the Wheat (Carol of Ditch the Wheat also has an excellent recipe for sweet potato chips in her book The Grain-Free Snacker! Just bear in mind that not all the recipes in her book are AIP.)

Plantain crackers from The Paleo Mom

Plantain chips (& easy guacamole) from Gutsy by Nature

Celeriac root fries from The Spunky Coconut

Baked sweet potato chips from Feed Me Rachel

Parsnip chips from I Breathe, I’m Hungry

Crunch Cinnamon Baked Banana Chips from Meatified

Green bean chips from Frugal Living Mom

Crispy snack pretzels from Predominantly Paleo

Butternut squash chips from Things My Belly Likes

Lemon dill zucchini chips from The Healthy Family and Home

Oven-baked banana chips from The Real Food Guide

Apple chips from The Real Food Guide

(If you’re looking to make ‘chips’ and other goodies with your dehydrator, check out these 25+ dehydrator recipes)

No time to make your own AIP chips, or need something in the pantry for when the cravings hit? I recommend:
Sweet Potato Sea Salt Potato Chips from Barefoot Provisions (these were seriously awesome and addictive).

Caramel Sea Salt Toasted Coconut Chips from Barefoot Provisions (I inhaled a bag of these waaay too quickly).

Tangy Pineapple Chips* from Barefoot Provisions

Olive Oil & Sea Salt SeaSnax from Barefoot Provisions

Wasabi SeaSnax from Barefoot Provisions (if you’re missing spicy heat because you’re AIP, wasabi is a good substitute!)

Coconut wraps from Barefoot Provisions (not exactly chips, but awesome for making hand-food/sandwich-like things!)

*If you’re AIP, remember that you should be mindful of how much fructose you consume. The Paleo Mom recommends that those following AIP limit the amount of fructose consumed to no more than 20g per day. So make sure to limit the amount of dried fruit and other ‘natural’ sweets you eat!

Chilled and frozen snacks
I love frozen and chilled snacks, because even when the weather cools, it’s nice to have something that’s refreshing. The bonus with frozen treats is that they keep for a long time, and they’re there for you when you’re in a snacking mood.

Mint chip ice cream from We Can All Scream for Ice Cream (an awesome eBook of 24 AIP-friendly frozen treats that I co-authored with Predominantly Paleo)

Cherry blossom popsicles from The Real Food Guide

Mango turmeric ice cream from LA Healthy Living

Two-ingredient pumpkin ice cream from Empowered Sustenance

Strawberry lemonade ice cream from Delicious Obsessions

Mango gelatin from The Real Food Guide

Lemon raspberry gelatin gummies from Autoimmune Paleo

Homemade fruit gummies from Predominantly Paleo

Balsamic blueberry gelatin gummy snacks from The Primalist

Citrus & pineapple gummies from Rubies and Radishes

Gelatin is great for gut-healing. If you’d like to learn more about gelatin and get some great recipes, go get The Gelatin Secret by Sylvie McCracken.

Meaty snacks
Before going AIP, I’d often grab a soft-boiled egg as a snack. Easy, portable and protein-packed. But since I’ve realized that eggs cause some serious skin issues with me, I’ve given them up and eat some of these meatier snacks instead. For things like meatballs, I like to make a bigger batch ahead of time, and freeze them. Then, when the mood strikes, I can reheat them in the toaster oven. YUM.

Bacon wrapped dates from The Real Food Guide

It’s winter, there aren’t any fresh, local vegetables to be seen around these parts (unless they’re greenhouse grown or stored root vegetables), and now that we’re at the peak of winter, and the holidays are over, it’s easy to slip into a ‘What’s for Dinner?’ rut. Same old, same old. It’s hard enough to get a good, warming meal on the dinner table that is both delicious and nutritious, but it’s even harder when you’re pressed for time.

Enter the trusty slow cooker (aka Crockpot). (Check out the table at the end of this post for a comparison of some popular slow cookers). With a little bit of forethought and planning, you can get your dinner ready before you head off to work. You come home to a hot meal that just needs to be plated! Are you stuck for ideas? Well, here are over 80 different Paleo slow cooker  ideas to get you out of your winter ‘What’s for Dinner?’ rut! And for any of you who follow AIP (aka the Paleo Autoimmune protocol; that is, a diet that is free of grains, dairy, nuts, seeds and nightshades), I’ve put a little asterisk* next to ones that are AIP-friendly. (Just to keep in mind that if you do follow AIP, you may be able to adapt some non-AIP recipes by leaving out things like seed-based spices, and using seasonings and spices that are AIP compatible.)

Got a favorite Paleo slow cooker recipe that isn’t listed below? Just mention it in the comments and I’ll add it to the list!

P.S. If you’re feeling adventurous and/or aren’t afraid of eating some nutrient-dense organ meat like beef heart, you’ll also want to check out my collection of Beef Heart recipes (many of which use a slow cooker).

Soups

Bone broth in a slow cooker from The Real Food Guide*

White acorn squash soup from Paleo Pot*

Easy butternut squash soup from Real Food Carolyn*

Creamy crockpot lemon chicken kale soup from AIP lifestyle*

Apple butternut curry soup from Enjoying this Journey*

Creamy curried cauliflower soup from My Heart Beets

Coconut curry soup from Beyond the Bite*

Pumpkin clam chowder from The Primordial Table*

Cold fighting chicken soup from Feed the Clan*

Tomatoless soup from The Primordial Table*

Veal Provençal Soup from The Primordial Table*

Beef tongue and onion soup from The Primoridal Table*

Super easy Paleo slow cooker taco soup from Popular Paleo

Crockpot jambalaya soup from Life as a Plate

Chilis

Spicy Paleo slow cooker chili from Oh Snap! Let’s Eat

Slow cooker green tomato garlic chili from Farm Fresh Feasts

Paleo chili from Life Made Full

Slow cooker chili verde from A Girl Worth Saving

Nomato “chili” from Salixisme*

AIP Beef chili from Cake Cooks Gluten-Free*

Sauces

Crockpot spaghetti sauce from Predominantly Paleo

Nomato sauce from A Clean Plate*

Sides

Slow cooker onions from Holistically Engineered*

Roasted sweet potatoes from Health Starts in the Kitchen*

Curried kale and green beans from Paleo Pot

Crockpot caramelized onions from Phoenix Helix

Sarson Ka Saag from My Heart Beets

Crockpot butternut squash from Empowered Sustenance*

Apple butternut curry soup from Enjoying this Journey*

Make Ahead Slow Cooker Mashed Cauliflower from Holistically Engineered* 

Beef

Beef short ribs from Holistically Engineered

Beef stroganoff from Kaiku Lifestyle*

Beef brisket from Elana’s Pantry*

Balsamic braised beef shanks from The Primordial Table*

Slow cooker beef short ribs with mushrooms from Kristine Rudolph*

Slow cooker Korean grass-fed short ribs from Nom Nom Paleo

Coconut milk beef stew recipe from The Real Food Guide*

Squeaky clean beef Bourgignon from The Healthy Foodie*

Slow cooker spicy Indian beef roast from My Heart Beets

Slow cooker Asian-style short ribs from Savory Lotus*

Bacon cabbage chuck beef stew from The Nourished Caveman* 

Pork

Cantonese ham and lotus root soup from My Heart Beets*

Slow cooker cheater pork stew from Nom Nom Paleo

Slow Cooker Shredded Pork from A Girl Worth Saving*

Stuffed pork chops with bacon, apples and garlic from Paleo Pot

Paleo carnitas on yuca cakes from Predominantly Paleo*

Crockpot pork and sauerkraut with apples from Domestic Soul*

Persimmon-apple pork tenderloin from Life Made Full*

World’s easiest pork roast from Life Made Full*

Slow cooker Kalua pig from Nom Nom Paleo*

5-spice slow cooker pork ribs from The Clothes Make the Girl

Pulled pork and roasted vegetables from Gutsy by Nature*

Savory slow cooker ham from The Domestic Man

Cranberry pulled pork from The Paleo Partridge*

Pomegranate Pork Belly from Mary Shenouda*

Chicken

Lemon garlic chicken from No. 2 Pencil*

Paleo slow cooker pad thai with veggie noodles from Paleo Pot

Honey garlic chicken wings from Off the Grain*

Slow cooker herb chicken from Holistically Engineered*

Honey garlic chicken wings from Off the Grain*

‘Rotisserie’ crockpot chicken from Predominantly Paleo*

Paleo slow cooker chicken from Sweet Potatoes and Social Change

Slow cooker honey garlic chicken from Sweet Potatoes and Social Change*

Slow cooker chicken, sweet potato and kale stew from Multiply Delicious

Chicken bacon crockpot chowder from Peace, Love and Low Carb

Crockpot chicken curry from My Heart Beets

Crockpot cilantro chicken with cauliflower rice from Honey, Ghee and Me

Slow cooker paleo thai chicken from Once a Month Meals

Onion garlic chicken from Sweet Potatoes and Social Change*

Slow cooker cranberry orange chicken from Sweet Potatoes and Social Change*

Slow cooker fennel chicken with orange from Empowered Sustenance*

Slow cooker chicken tikka masala from Popular Paleo

Slow cooker balsamic chicken and sausage from Popular Paleo

AIP Paleo slow cooker sage chicken with mushroom and herb gravy from Paleo Cajun Lady*

Roast chicken and gravy from Nom Nom Paleo

Ground meat

Paleo crock pot lasagna recipe from My Natural Family

Easy slow cooker taco meat from Rubies and Radishes

Triple hamburger/cheeseburger slow cooker meatloaf from Paleo Pot

Stupid easy paleo spaghetti squash & meatballs from Paleo Pot

Other

Slow cooker ghee from Holistically Engineered

Apple butter from My Heart Beets

Homemade cranberry juice from My Heart Beets*

Cranberry applesauce from Paleo Cajun Lady*

Paleo slow cooker n’oatmeal from Rubies and Radishes

Slow Cooker Comparison Table

	NAME	PRICE	QUARTS	DESCRIPTION
	Hamilton Beach 7-Quart Stay Or Go Slow Cooker	$$	7	Single clip latches lid to base for spill-resistant travel; Detachable lid and removable stoneware for dishwasher clean upHinged lid stays up for serving; Folding handles snap up for carrying fold down for storage; Perfect size for a 7 lb. chicken
	Crock-Pot Cook’ N Carry 6-Quart Oval Manual Portable Slow Cooker	$$	6	6-quart oval stoneware is perfect for seven or more people or a six pound roast; High, low, and warm settings are perfect for making chilis, stews, sauces and more; Lid-mounted locking system is easy to use for portability; Secure fit lid helps keep the unit sealed so your meal stays in when you go out; Measures approximately 15 by 10 by 15 inches
	Cuisinart 3-In-1 Cook Central Multi-Cooker, Slow Cooker, Steamer	$$$$	6	Ships in Certified Frustration-Free Packaging; One touch switches modes when recipe calls for combination cooking; Extra-large blue backlit LCD display with easy-to-read time and temperature settings; Removable 6-quart nonstick aluminum cooking pot; Glass lid with cool-touch handle for clear view and comfortable handling; Dishwasher-safe removable parts for effortless cleanup, Steaming rack included, Limited 3-year warranty
	Hamilton Beach Set ‘n Forget Programmable Slow Cooker, 6-Quart	$$	6	3 choices for easy, automatic cooking: probe, program and manual; Thermometer probe for meat; Clip-on spoon; Clip-tight gasket lid; Easy, automatic cooking
	Crock-Pot 4-Quart Cook and Carry Slow Cooker	$$	4	4-quart capacity feeds 4 or more people; Lid-mounted locking system; Removable oval stoneware and lid are dishwasher-safe; Convenient warm setting; Great for potlucks, family gatherings, tailgating, parties and more
	West Bend 5-Quart Oblong-Shaped Slow Cooker	$$	5	Oblong-shaped slow cooker with adjustable temperature control; Generous 5-quart capacity for entertaining or dinner with the family; Oven-, range-top-, and freezer-safe cooking pot; glass lid included; Heating base doubles as a nonstick mini griddle; dishwasher-safe parts; Measures 7-1/4 by 12-3/4 by 8-3/4 inches; 1-year limited warranty
	DeLonghi Stainless-Steel Programmable 5-Quart Slow Cooker	$$$	5	Just set it and go with the 10-hr digital countdown timer; perfect for long work days or busy days running around with the kids at sports practice; Enjoy the ease of the servable ceramic bowl, take it straight to the table, so there is less to clean!; You can take pleasure in the ample counterspace you’ll still enjoy with the sleek compact design; Feed the family or even a whole dinner party with the 5-qt capacity; Be sure that you will always cook food at the perfect temperature with high and low settings and a 2-hr keep warm function
	Proctor-Silex 4-Quart Slow Cooker	$	4	Removable stoneware for easy cleaning; Dishwasher safe stoneware; Keep warm setting; Dishwasher safe glass lid
	Calphalon 7-Quart Digital Slow Cooker	$$$$	7	Auto-setting cooks for 2 hours on High, then switches to Low for the remainder of the cook time; 24-hour digital timer automatically switches to Warm at the end of the cooking cycle; Easy-to-read, high contrast LCD display; Dishwasher-safe 7 Qt. ceramic crock; The Calphalon Kitchen Electrics collection features our exclusive Opti-Heat System. Designed to provide accurate temperature control and even heat delivery, Opti-Heat ensures that foods cook evenly and thoroughly.
	Frigidaire Professional Stainless 7-Quart Programmable Slow Cooker	$$$	7	Spacewise Design; Pro-Select LED Display; Pro-Select One-Touch Options; Fully Programmable; Stylish Stainless-Steel Exterior

Is snacking bad for you? Or is eating more often actually good for you? Which strategy is best? The articles in mainstream media are really confusing on this topic.  Like a lot of issues when it comes to nutrition, the answer is “It depends”.

The biggest issue with snacking is the type of foods people are reaching for. Packaged snacks, a muffin from the local coffee shop, or something from the vending machine is obviously not going to help you realize your health goals. We have access to cheap, convenient snack food everywhere, from the office to the gas station, and it’s designed to be addictive and keep you coming back for more. However snacking itself isn’t necessarily bad. In fact, if you have a long time between meals due to your schedule, work out intensely, are trying to gain weight, or are still growing (like kids and adolescents), a snack or two between meals can be beneficial.

Tips For Making Snacking Work For You:

• Eat balanced snacks. Every time you eat, you should be combining more than one macronutrient – protein, fat and carbs – for optimum nutrition. This helps balance blood sugar, and keep you fuller longer. Reaching for a simple carb like a muffin, some crackers or even a piece of fruit will cause a quick surge in energy, followed by a crash as blood sugar levels plummet. Look for snacks that are high in protein and/or fat, and always eat least two macronutrients (protein, fat and carbs) at each snack. This will keep you fuller longer, and prevent an energy crash a little while later. Try an apple with nuts or nut butter, hummus with veggies, a hard boiled egg with cheese, or unsweetened greek yogurt with nuts and seeds.
• Make sure you are genuinely hungry. Are you conditioned to eat at a certain time, because that’s when it’s coffee break time? Are you reaching for a bowl of ice cream after dinner just because your spouse is? Are you thirsty, lonely or bored? The more aware of your body and emotions you are, the better choices you will make.
• If you’re not particularly active and find yourself consistently hungry between meals, you may want to do a food journal for a few days to ensure you are eating appropriate sized, balanced meals. Your meals should contain a balance of protein, fat and carbs to keep blood sugar balanced, slow digestion and keep you feeling full and satisfied for more than an hour or two. This is particularly important at breakfast, where I often see people choosing simple carbs like toast or cereal and skimping on the protein. Are you one of those people who says they seem hungrier when they eat breakfast than when they skip it? Chances are you’re not eating a balanced meal, causing your blood sugar to quickly go back up and then down. Adding protein and fat helps slow down digestion and keep you full longer. Try it!

It’s important to note that snacking constantly is relatively new culturally speaking; in the past eating “three square meals” a day was the norm, and other countries around the world don’t snack the way we do in North America. If you’re eating three good sized, balanced meals a day and feel satisfied, that is great. You don’t need to change a thing!  Contrary to popular belief, eating frequently does not “stoke your metabolism” or cause you to burn more calories. Eating frequency is not directly related to weight loss, although eating an appropriate amount during the course of the day – snacks can help with that – helps to prevent late night bingeing.

Eating frequency, like many things, is highly individual and can even change from day to day in the same person. You may require a snack on days you go to the gym, but not on your rest days. Or maybe you eat dinner late during the week due to a long commute, but eat earlier on the weekend. It’s all part of a bigger picture and it may take some trial and error to find what works best for you, depending on your personal needs and your goals. Remember that every time you eat, you have the opportunity to provide your body with the nutrients it needs for optimum health, so choose good quality food as often as you can!

10 Healthy Snack Ideas:

1. Apple with nuts or nut butter (such as almond butter)
2. A hard boiled egg and cheese
3. Full fat greek yogurt with nuts and/or berries
4. Hummus with vegetables or homemade vegetable chips
5. A grain free muffin with butter or nut butter
6. Guacamole and vegetables
7. Guacamole devilled eggs
8. Fruit and nut bars or balls (homemade or store bought with natural ingredients)
9. Avocado based chocolate pudding
10. Olives, vegetable sticks and grain free crackers

Looking for more snack ideas, but have food restrictions? Check out these 50+ Paleo Autoimmune Protocol (AIP) friendly snack ideas.