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Let me introduce myself. My name is Mark Sisson. I’m 63 years young. I live and work in Malibu, California. In a past life I was a professional marathoner and triathlete. Now my life goal is to help 100 million people get healthy. I started this blog in 2006 to empower people to take full responsibility for their own health and enjoyment of life by investigating, discussing, and critically rethinking everything we’ve assumed to be true about health and wellness...

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May 15 2018

Primal Snack Round-Up: 9 Tasty Options

By Worker Bee
21 Comments

PrimalIt’s certainly getting easier to find healthier snacks at the store, but the convenience of healthier, pre-packaged snack food often comes at steep price. For most of us, homemade snacks are still the most practical, budget-friendly option.

For convenience, stick with whole food snacks that require little or no cooking. Fresh fruit, cut up veggies, olives, pickles, nuts and nut butter, sardines, soft- or hard-boiled eggs, and high quality cheese are always delicious choices.

And when you have a little more time to spend in the kitchen, try one of these favorite Primal snacks.

Frozen Yogurt Bark

Primal

This tart and refreshing icy treat is great for hot days. Try different versions using frozen blueberries, mango, shredded coconut, nuts, or maple syrup instead of honey.

Kitchen Tools

  • 9 ½ x 13 quarter-sized rimmed sheet pan
  • Parchment paper

Ingredients

  • 2 cups full-fat plain Greek yogurt (470 g)
  • 3 tablespoons wild honey, or more to taste
  • 1 teaspoon vanilla extract
  • 1/2 cup sliced strawberries (85 g)
  • ½ cup raspberries (65 g)

Instructions

Line the sheet pan with parchment paper

In a food processor, blend the strawberries and raspberries into a chunky puree.

In a bowl, mix together the strawberries raspberries, yogurt, honey, and vanilla. Use a rubber spatula to evenly spread the mixture across the sheet pan.

Put in the freezer until firm, at least 3 hours.

Break or cut the bark into pieces. Store in a sealed freezer bag in the freezer.

Salami Chips

Salami Chips 2

It doesn’t get any easier than this. Simply bake salami until crisp, for a meaty chip option that’s delicious dipped into guacamoleartichoke dip,
salsas, and other dips.

Ingredients

  • Sliced uncured salami or pepperoni

Instructions

Preheat oven to 375 ºF

Bake salami for 10 minutes. Remove from oven and let cool until crisp.

Dark Chocolate and Citrus Macadamia Balls

Edited Macadamia Balls

Marinated Olives and Nuts

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Antipasto Italian Skewers

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Vanilla Coconut Collagen Bites

 

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Bacon Trail Mix

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Instant Pot Buffalo Ranch Wings

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Collagen Fuel Fudgsicles 

PK Fudgesicles 3

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TAGS:  cooking tips

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21 thoughts on “Primal Snack Round-Up: 9 Tasty Options”

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  1. As soon as I saw “instant pot wings”, my first thought was soggy mushy chicken skin. When following the link, there are others with the same concern. Can you really cook chicken wings in an instant pot and have something even remotely crispy?

    1. I don’t know about wings, but I do know that wife makes the crispy chicken quarters on earth using this Instant Pot device. She knows that this is what I’m having for my second meal after breaking a 5-day water fast. Nothing beats this crispy-on-the outside, succulent-on-the-inside dish with a bone that you can easily gnaw through. When you pierce that perfectly crispy skin, it’s 100% pure dripping goodness!

    2. No, probably not. Thing is, an Instant Pot isn’t designed to produce a crispy product unless you plan to use it as a skillet. The problem there is that its surface area is relatively small and therefore unsatisfactory for frying. I would skip the pressure cooker and do the wings under the broiler or in a frying pan. They don’t take long to cook.

  2. I must not need as much food as some people do. I eat two meals a day and hardly ever have a need to snack, although a couple of these (individually or combined) could easily take the place of a meal if a light dinner is desired.

    1. I’m usually not a big snacker, either. But a few times a year I end up doing a 12+ hour drive, and it is nice to have something to munch on. Or when you’re watching a movie with friends, and everyone else is pigging out on chips. There’s often a relatively healthy selection of cheeses, and dips, but nothing to dip with!

    2. Hungry all the time. No matter what I eat. Some things like eggs are better than others but I still get hungry. This is why eating primal works so well for me.

  3. Along the lines of the salami chips, prosciutto can be made crispy in the oven. Broken into bits it adds a really nice crunch and flavor to salads. Great crouton substitute!

  4. Seconding the below comments in hopes of someone explaining how wings can be done in the instant pot. Can those instructions be updated? Has anyone tested it out and been successful?

  5. I believe that snacks were invented around the same time that diabetes gained in popularity. If snacks indeed belong in the modern world, I still prefer the bite-sized movement snacks (maybe some pemmican; still more of a meal) to confectionery food-like things that look good enough to take a picture of. Are these snacks keto-ish… sure. Are they really Primal… probably not!

    1. Are you saying that Grok didn’t walk along the shoreline grabbing handfuls of fresh berries as he went upon his way, maybe stopping occasionally to crack open some nuts on the rocks? Or chewing on some jerky that he retrieved from his pouch? I’d say snacks were invented long before we first swung down from the tree, and attempted to walk upright. At the very latest, when we discovered fire, and used it to preserve food.

      1. Precisely! Fresh berries would have been rarely available (seasonally) and only in certain climates. If Grok came upon a batch of berries, it likely wouldn’t be just a snack… more of a feast fest (sound familiar!). Same goes with nuts… same goes with buffalo.

        Having said that, dehydrated meats (especially pieces of lung), pemmican and stocks could be saved-for-later to be used as a snack per se. However, I certainly don’t understand the concept of snacking from an evolutionary standpoint so it’s my belief that these implements were made into meals. Of course, I’m probably wrong but I wonder… I wonder what modern day hunter and gatherer tribes do… do they snack?

      2. Steve, those probably weren’t snacks for Grok. More likely they were all he ate on many occasions, particularly if hunting or foraging was bad. By it’s definition, a snack is food eaten between regular meals. I doubt if the Paleo people had the luxury of tucking into a full meal two or three times a day, every day, like we do. I don’t have the statistics, but I’ve read that starvation was rampant among our earliest ancestors.

  6. MMC only works between meals. To snack is to invite SIBO, bloating, gas, constipation…

  7. With more and more packaged paleo-primal snacks out there, I love the focus on homemade ones here! Simple, less expensive, less plastic/paper/etc. waste.

  8. Some nice ideas here regardless if they are used as snacks or meals for sure! Here too got hooked by the wings recipe and would like to know how they are meant to be cooked exactly.

    Someone who owns a decent dehydrator like the Excalibur could also make the yogurt recipe portable at any temperature by drying it on Teflex or parchment!

  9. I’m fairly new to the Primal/Keto lifestyle and Mark I’m happy I found your site. But I have a few questions about sardines, I’m not familiar with them. Do you eat them whole? Just stick them with your fork and put the whole thing in your mouth? The thought of that and what I’m perceiving as a cold slimy texture doesn’t sound very appetizing. Any ideas on how to start out slow with this one? Maybe chopping them into bite size pieces, sort of like the small “supplement” sized raw liver pieces mentioned in an older blog. Love reading everyone’s comments and ideas. Thanks

  10. hi there. its such a nice tips on having a healthy living. You can also add on some probiotics in your snacks for the better digestion of foods.