Website: Nikki Young Author: Nikki Young Cover Design/Photographs: Nikki Young Recipes: Nikki Young

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2 Paleo Cookbook

3 Website: Nikki Young 2011 Author: Nikki Young Cover Design/Photographs: Nikki Young Recipes: Nikki Young ISBN: All rights reserved. No part of this publication may be reproduced, stored in a retrieval system or transmitted in any form or by any means, electronic, mechanical, photocopying, recording or otherwise without the prior written permission of the author.

4 Protein Bars Eggs form a staple part of the paleo diet, providing a quality natural source of protein coupled with essential omega 3 fats. However, with a busy lifestyle it isn t always convenient to cook eggs, or have them cooked and prepared for you with paleo-friendly ingredients. Similarly, convenient protein-rich meals and snacks that adhere to paleo diet principles aren t as readily available as whey or soy protein products. There is, however, an alternative to the un-healthy non-paleo protein-rich bars. This alternative serves as a highly nutritional meal replacement or snack, and what s more, this alternative can also be used as an egg white cooking substitute. Egg Albumen Powder Egg albumen powder provides the nutritional value of fresh egg whites, is free from artificial sweeteners, flavors, thickeners and stabilizers, making it entirely natural and paleo-friendly, and comes in a convenient long-life powder form highly suited to cooking and for the use in paleo-friendly protein bars. Egg albumen powder can also make for a great protein-rich post workout shake, and complements a high-protein low-fat diet, especially when incorporated into these paleo-friendly protein bar recipes! In contrast to the majority of other protein-rich whey and soy powders, egg white albumen powder is lactose and cholesterol free and is abundant in essential amino acids required for tissue growth and repair. Click here for Egg Albumen Powders on Amazon Not All Egg Albumen Powder Is The Same For the purposes of protein bars, not all egg albumen is the same. Some egg albumen has a grainy texture which is not ideal for these proteins bars. Try to find an egg albumen powder which has a powder like texture to it, this will help the protein bar stick together and have an overall better taste. If you have a grainy texture to your egg albumen, see the recommendation below. Making Adjustments To The Recipes Adjustments - Egg Albumen Powder As egg albumen powder varies across brands, it is important to keep in mind that this can result in a change to consistency in the protein bars. I have used a very fine egg albumen powder for these recipes and instructions within this cookbook. If your egg albumen powder has a grainier texture, use a high quality spice or coffee grinder to blend it into a fine texture. Keep in mind that a cheap blender may not hold the quality blades or speed needed to form a fine powder consistency. A recommended coffee grinder for the purposes of this process is Breville. Find out more about Breville Coffee Grinders Adjustments - Nuts Not all nut butters are the same, depending on brand or consistency of homemade nut butters, there will always be a difference in the texture and oiliness. These recipes have been made with a smooth textured nut butter - which is runny enough to drip off a spoon. If using a nut butter with a hard consistency add 1 teaspoon of nut oil or coconut oil at a time until the protein bar mixture is soft and can form into a ball.

5 Coconut Oil - Measurements Coconut oil is in liquid consistency when at temperatures above 24 Celcius (76 Fahrenheit). The coconut oil for these protein bars are measured in liquid consistency. If your coconut oil has solidified due to cooler temperatures place the coconut oil in a pan on low heat until a liquid consistency has formed. Honey For these protein bar recipes, it is important to melt your honey prior to adding it to the dry ingredients and combining. By melting the honey, it will help form the protein bar when cooled in the refrigerator. Instructions Place all of the dry ingredients in a bowl and combine well. Heat the honey and coconut oil in a pan on low-medium until melted and warm. Add to the dry ingredients and combine well. Place a sheet of nonstick baking paper on the bench and place the protein bar mixture into the center. Place another sheet of baking paper on top then use a rolling pin to roll out the protein bar mixture to a 10 x 30cm rectangle. Cover with plastic wrap and place in the refrigerator for a minimum of 2-3hrs to harden. Alternatively, place the protein bar mixture into a tray (or tupperware container) lined with baking paper, place a sheet of baking paper on-top and press down firmly until the bar is tightly compacted into the tin/tupperware container. When the protein bar has set and is hard to touch, removed from the refrigerator and cut into equal sized portions. Recipes for... Chocolate Protein Bars Chocolate Protein Bars ⅓ cup hazelnut butter ⅓ cup almond butter 3 tbs cocoa powder Chocolate Hazelnut ⅓ cup hazelnut butter 2 tbs cocoa powder ½ tsp cinnamon ½ cup coconut oil Chocolate Coconut Rough ½ cup hazelnut butter 2 tbs cocoa powder ½ tsp cinnamon ¼ cup shredded coconut Nutrition Facts 1 cup of egg albumen powder = 80 grams of protein 1 teaspoon of egg albumen powder + 7 teaspoons of water = 1 egg white Store the protein bars in the refrigerator.

6 Recipes for... Macadamia Protein Bars Recipes for... LSA Protein Bars Macadamia & Honey Protein Bars ½ cup macadamia butter Macadamia & Cinnamon ½ cup macadamia butter 1 tsp ground cinnamon Macadamia & Almond ⅓ cup macadamia butter ⅓ cup almond butter Macadamia & Apricots ¾ cup egg albumen powder ½ cup dried apricot halves, puréed ½ cup macadamia butter 1 tbs honey Fruit Layers Press slices of fruit (such as apples, bananas and mangoes) on-top of the protein bar before refrigerating, or sprinkle small fruits (such as blueberries, cranberries and pomegranate) on-top of the protein bar and press in gently before refrigerating. LSA Protein Bars ⅔ cup LSA ½ cup almond butter ⅔ cup coconut oil LSA & Sesame Seed Protein Bars ½ cup LSA 2 tbs sesame seeds ½ cup almond butter ½ cup coconut oil LSA & Coconut Protein Bars ½ cup LSA ¼ cup shredded coconut ⅓ cup macadamia butter ½ cup coconut oil LSA LSA is a combination of linseeds (also referred to as flaxseeds), sunflower seeds and almonds. You can make your own with this simple recipe: 3 cups linseeds (flaxseeds) 2 cups sunflower seeds 1 cup almonds Place all the ingredients into the bowl of a food processor and blend into a fine meal. Store in an airtight container in the refrigerator.

7 Recipes for... Sesame Protein Bars Sesame Seed Protein Bars ½ cup sesame seed paste* I made my own sesame seed paste for this recipe that had a firm consistency (not a smooth/runny consistency as specified in the protein bar recipe instructions) * Sesame Seed Paste Blend 1 cup sesame seeds in a food processor. If dry, add 1 tsp of macadamia oil at a time until a smooth but firm consistency has formed. For a stronger sesame flavor, use sesame seed oil instead of macadamia oil. Sesame & Almond Protein Bars ¼ cup sesame seed paste ¼ cup almond butter ¼ cup coconut oil Sesame & Macadamia Protein Bars ½ cup macadamia butter ¼ cup sesame seeds Recipes for... Apricot Protein Bars Apricot Protein Bars ¾ cup egg albumen powder ½ cup dried apricot halves, puréed ½ cup almond butter 1 tbs honey Apricot & Coconut Protein Bars ¾ cup egg albumen powder ½ cup dried apricot halves, puréed ¼ cup shredded coconut ½ cup almond butter 2 tbs honey Add Some Spice! Vary up your protein bars by adding some spices! The single use, or combination of spices can create some fantastic flavors. Try these! 1 tsp ground cinnamon 1 tsp all spice 1 tsp nutmeg 1 tsp ginger + 1 tsp cinnamon 1 tsp cinnamon + ½ tsp nutmeg + ½ tsp all spice ½ tsp cinnamon + ½ tsp nutmeg + ½ tsp ginger

8 Make It Fruity! Pineapple - Add ¼ of a cup of dried pineapple to the protein bar mixture. Papaya - Add ¼ of a cup of dried papaya to the protein bar mixture. Blueberries - Add ¼ of a cup of dried blueberries to the protein bar mixture. Figs - Add ¼ of a cup of finely chopped dried figs to the protein bar mixture. Cranberries - Add ¼ of a cup of dried cranberries to the protein bar mixture. Pears - Add ¼ of a cup of dried pears to the protein bar mixture. Banana - Add ¼ of a cup of dried bananas to the protein bar mixture. Strawberries - Add ¼ of a cup of dried strawberries to the protein bar mixture. Apple - Add ¼ of a cup of finely chopped dried apple to the protein bar mixture. Pomegranate - Add ¼ of a cup of pomegranate to the protein bar mixture. Mango - Add ¼ of a cup of dried mango to the protein bar mixture. Raisins/sultanas - Add ¼ of a cup of dried raisins/sultanas to the protein bar mixture.