Sunday, 6 April 2014

Reaffirmation of the diet from the paleo blog

01:16 Posted by Dhaval Bhandari
Living a Paleo lifestyle means eating foods that our bodies recognize as food—foods that are as close to their natural state as possible. It means eating foods that were generally available to our hunter-gatherer ancestors, not processed and packaged in a laboratory. You’ve heard people say, “If your grandmother wouldn’t recognize it, don’t eat it!” Pretty good advice. Unfortunately, though, our food has been adulterated for centuries, and looking to Grandma just doesn’t go back far enough.

paleo blog


Here are some basic guidelines for eating Paleo:

  • Enjoy grass-fed, pastured meats and wild-caught fish and seafood.
  • Enjoy healthy, natural fats such as coconut oil, avocado, tallow, lard, and duck fat.
  • Enjoy lots of organic veggies.
  • Enjoy organic fruits, but not too many.
  • Enjoy nuts and seeds in moderation.
  • Avoid grains, legumes, soy, vegetable oils, refined sugars, artificial colors and sweeteners, and highly processed foods.
  • Consume grass-fed dairy in moderation and only if your body can tolerate it. It’s best to avoid dairy if you have an autoimmune disease or are trying to lose weight.
  • Use natural sweeteners such as raw, organic honey, pure, organic maple syrup, coconut nectar, coconut sugar (also known as coconut crystals or palm sugar), and maple sugar in moderation. It’s best to avoid sweeteners if you’re trying to lose weight.


If you are just starting to learn about this whole Paleo thing, I encourage you to research beyond the basic principles I’ve outlined here and in my paleo blog. In order to fully appreciate the journey you’re about to begin, it is vitally important that you learn the science—the “why”—behind the Paleo diet and really understand what modern foods do inside the body. Without knowing the “why” of Paleo, it will be just another diet that feels restrictive. You must want to eat to be healthy, not to be a size two!

There is an abundance of great information available to help you learn more about the Paleo lifestyle. Read, read, and read some more. Knowledge is power when it comes to your body and your health. Don’t go through life knowing more about the functions of your iPhone than about the functions of your body.

The thing I love most about Paleo is that it isn’t just a diet, but a lifestyle. I know, I know, you’ve heard that before, right? But it truly is! Absorb yourself in the Paleo community long enough, and first you’ll hear a lot about food's to eat and foods to avoid, which is what makes you feel amazing initially. But then you’ll see that it’s really about simplifying your life to make time for food and family, reducing stress, sleeping well in a dark room (not with the neighbor’s porch light glaring in your face), lifting heavy things (properly), and playing. Yes, playing! And the best part is, you get to do it all the time. Every day! Not just for the first few weeks, and then go right back to your stressed, sleep-deprived self.

How does Paleo work in the modern world, you ask? By simplifying, simplifying, simplifying! Our world is stressful and hectic because, when it comes down to it, we choose for it to be that way. We choose the stressful job. Or we choose to stay in the stressful job because we have chosen the nice car and the too-big house. We choose to do ten million activities for the family, and we choose what groceries we buy and what we stuff into our mouths.

So what’s the first step? Choose to simplify! From reducing work hours to decluttering your home, choose to take away the layers that don’t matter so that you can get to the gooey, delicious center of life—the good stuff like playing with your kids, cooking a meal together, or having dinner outside on a blanket and not in front of the TV. You’ll be amazed at the feeling of weight being lifted off of your shoulders when you choose to simplify.

Stocking your paleo kitchen…


When buying your paleo diet grocery list items, look for organic products in BPA-free cans or glass containers. This list isn’t all-inclusive by any means, but it’s a great place to start in turning your SAD kitchen into a Paleo powerhouse!

Pantry:


  •  almond flour (not meal)
  •  arrowroot starch
  •  baking powder
  •  baking soda
  •  cocoa powder
  •  coconut butter
  •  coconut flour
  •  coconut milk ( full fat with no carrageenan)
  •  coconut oil, virgin (tastes like coconut) and refined (doesn’t taste like coconut)
  •  nuts and seeds
  •  olive oil
  •  parchment paper
  •  pure almond extract
  •  pure maple syrup
  • pure vanilla extract
  •  raw honey
  •  tapioca starch
  •  tomatoes (diced, paste, sauce)
  •  tuna, salmon, crab, etc.
  •  vinegars (balsamic, coconut, raw apple cider, red wine, white wine)


Spice rack:


  •  allspice
  •  basil
  •  bay leaves
  •  black peppercorns (buy a grinder)
  •  cardamom
  •  chili powder
  •  chipotle chili powder
  •  cinnamon
  •  coriander
  •  cumin
  •  dill
  •  granulated garlic
  •  granulated onion
  •  ground mustard
  •  Italian seasoning
  •  marjoram
  •  nutmeg
  •  oregano
  •  paprika
  •  rosemary (ground)
  •  sea salt (Celtic, pink Himalayan, Real Salt)
  •  smoked paprika
  •  thyme
  •  turmeric


Refrigerator:


  •  coconut aminos
  •  duck fat
  •  farm-fresh eggs
  •  fermented foods (kraut, kimchee, etc.)
  •  fish sauce
  •  fish and seafood
  •  fruits
  • ghee
  •  lard
  •  meats
  •  tallow
  •  vegetables


Stand-ins…

The first time you try a recipe from this paleo blog, I recommend that you make it as-is, with no substitutions of any kind, so you know what the end result should be. If you change multiple ingredients, the recipe is no longer the same, and the result may be less than great. Of course, once you’re comfortable with a recipe, I encourage you to play and tweak the ingredients to suit your tastes.

Dairy:

The recipes on this paleo blog do not call for dairy ingredients, but if you prefer, you can use butter in place of coconut oil with good but varying results. For example, cookies may spread more if you use butter. In place of coconut milk, you can use full-fat, unpasteurized, organic milk or unsweetened almond milk if you prefer.

Eggs:

Because ingredients in Paleo baking are so minimal and contain no gluten from wheat flour or gums used in traditional gluten-free baking, I don’t yet have a simple replacement for eggs. As I discover new solutions, I will add them to my paleo blog,so be sure to check back often. With experimentation I have found some success replacing eggs with a flax “gel” or applesauce in certain recipes. I have noted the substitution in the ingredient list in those recipes.

Fats:

Most of recipes on this paleo blog use coconut oil, but some call for olive oil or organic palm shortening. You can substitute walnut oil or butter for the coconut oil or olive oil, and butter for the palm shortening with good, but slightly varying, results.

Flour:

For recipes using almond flour, you can substitute another finely ground nut or seed flour, but not almond meal. In my paleo blog often use finely ground raw sunflower seeds as a replacement for almond flour with exceptional results. But keep in mind that alternative flours must be very finely ground, which generally can be achieved only commercially or in a high-speed blender such as a VitaMix or BlendTec. Replacing a finely ground almond flour with a coarse flour or meal will not yield the same results.

Sweeteners:

In this paleo blog, I use pure organic maple syrup in most of my recipes because I love the flavor and the fact that it’s lower in fructose than honey. However, I use raw, organic honey occasionally, and it’s a great substitution. Studies say that the fructose in honey may be metabolized differently in our bodies than processed fructose such as high-fructose corn syrup. For any of the recipes in this book, you can use pure maple syrup, raw, organic honey, and coconut nectar interchangeably. In recipes that call for coconut sugar (also known as palm sugar or coconut crystals), the dry form, you can substitute maple sugar.

Sunday, 16 March 2014

Tips on shopping for paleo diet grocery list

08:52 Posted by Dhaval Bhandari
Shopping for the paleo diet grocery list does not have to be a real challenge. In fact, you can easily get your shopping done once you have an appropriate meal plan set up. This should help you out with only the right ingredients and foods for what you plan on using while on paleo diet.

Of course, your paleo diet grocery list have to be very specific. This includes working only with foods like what you’ve already read about here. However, there are several other things that can be done in order to make it easier for you to shop for foods on the diet.

paleo diet grocery list

Organics are Useful

First, you have to see that you are going along with organic products that have not been treated with artificial materials. One of the best options to find among organic products involves meat-based products that have come from grass-fed sources.

It particularly helps to see what labels are listed with regards to the certification that a certain product has gotten from an organization like the USDA. Groups like this can certify products as being organic based on how they are prepared and readied for people to use.

Always Check Labels

You should see what the ingredient labels are on different products that you buy. The odds are very good that something that has a bunch of artificial ingredients or some things that you have never even heard of will be off-limits during the Paleo diet. You always have to check and see what is included.

The nutritional label can also help you to see how many calories come from something and any fats that are involved. This is to make sure that you get something with only the right fats and as little saturated or trans fats as possible. It’s also good to see this in order to get an idea of how many sugars are naturally found in something that you are going to be using while on the diet.

Check Your Recipes

As mentioned just recently, you can have an easier time with planning for the diet when the best diet recipes are considered. You should keep your paleo diet grocery list limited to whatever ingredients are listed on these recipes. This includes sticking specifically to different kinds of foods that were already listed on the recipes that you have found.

Always When Not Hungry 

There is also the need to avoid shopping for the Paleo diet when you are hungry. It has been found from one study after another that shopping while you are hungry is a dangerous thing to do. It can make it easier for you to gain and not lose weight by buying more food than what you really need to get because so many foods will look more appealing when you are hungry.

This is especially problematic considering how so many markets and food companies get their foods displayed in a way to where it will actually make you want to eat something right now. You must control your diet by buying the foods you want when you are not hungry.

Ask Someone Else for Help

It might help you to stay on the safe side and ask someone else to shop for you if desired. This can be done by providing someone with an appropriate food list to use when shopping. It is a simple idea but it could be a real key to dieting success considering how it might be easier for a person who follows your instructions to get foods for you.

This could also help you to avoid the temptations that come with so many foods found in a market. Temptations can be very tough to control and can throw you off of a diet. Therefore, you have to protect yourself by avoiding them at all times even if it means having someone else go out to buy your food for you while on the diet.



is the paleo diet healthy? if that what you have been wondering, read on more on paleo diet on our blog...

Saturday, 15 March 2014

Is the paleo diet healthy?

06:37 Posted by Dhaval Bhandari
Is the paleo diet healthy? is that what you keep thinking? The results that you will get out of the Paleo diet can vary according to who you are and how well you can use the diet. It’s best to consider using this diet for about two weeks to see how well your body responds to it. You should be able to get a few benefits off of it but at the same time it might help you to see if you are likely to actually get even better results if you go along with the diet for a longer period of time.

is the paleo diet healthy

Improved Breathing

The reduction in pressure on your body from unhealthy food might also be helpful for your diet. You should be able to correct many breathing issues including asthma and potentially sleep apnea.

Much of this involves how your body should be able to burn off enough fat over time to improve the ways how airways in your body are working. It keeps the body from suffering from obstructions that can cause snoring, sleep apnea and other occasion breathing difficulties to occur.

Issues with Allergies

Sometimes the regular diet that you are on might end up causing allergic reactions that can easily disrupt your life. This primarily comes from how so many foods that you would be consuming each day contain gluten and casein. These are two ingredients that trigger many food-related allergies.

The Paleo diet foods does not include many of the foods that might cause food allergies to flare up. You won’t find nuts, wheat or milk on this diet.

Improved Digestion

Your digestive system will not suffer from damages from gluten when you go on the Paleo diet. This should keep your body active and more likely to burn off calories after a while.

In addition, the lack of lectin from grains in your diet will also be a big point of keeping your body healthy. Lectins have been known to get into the body’s GI tract. This can keep the tract from being able to keep itself healthy and to repair itself as needed. The damages from lectins can be harmful but you can keep them from being prominent if you use a healthy routine with the Paleo diet.

Improved Hair and Skin Quality

The nutrients in your diet should make it easier for you to develop more hair. You hair will have a better shine to it and it will also be a little stronger. It might even be a little easier for you to grow hair in spots where it has been a challenge for you to actually get it going.

Also, the nutrients will be made to improve the quality of your skin. It will make your skin look alive and healthy after a while. This should keep you from suffering from too many issues involved with keeping yourself looking attractive.

A Better Immune System

The problem with so many foods these days is that they are laced with so many difficult artificial ingredients and flavors that they can make it harder for you to stay healthy. They can add to the toxins in your body, thus making it harder for your immune system to function properly. This could make you more susceptible to a number of illnesses.

The Paleo diet should make it easier for you to take care of your body and to keep these problems from being too dramatic. You can use this diet to help you out with losing weight from toxins being cleared out while also keeping the body’s natural defenses a little more active over time. This is needed to help you with keeping yourself less likely to become ill after a while.

Reduced Pains

It’s easier to suffer from pains around the joints if you are overweight. This is due to the added pressure that comes all that excess weight. Fortunately, the weight loss that you will experience while on the diet should make it easier for you to avoid the risks that might come with pressure.

Healthier Organs

You can also get your organs to feel better when you use this diet. This is thanks to the way how your organs will not feel too much pressure from fats in the body. There’s even a benefit related to the way how the body can start burning off fats over carbohydrates for energy.

This benefit results from the way how your organs will begin to burn off fats that they have built up over time. These include ones that were not made for organ structures. It might even be easier for your liver and other critical organs for digestive purposes to be a little more open and capable of handling your body’s activities.

As you can see, the effects of the Paleo diet can be very positive on your body. You should strongly consider paleo diet for weight loss if you want to get the best weight loss results and feel better about your body all the way around.

Improved Digestion

Your digestive system will not suffer from damages from gluten when you go on the Paleo diet. This should keep your body active and more likely to burn off calories after a while.

In addition, the lack of lectin from grains in your diet will also be a big point of keeping your body healthy. Lectins have been known to get into the body’s GI tract. This can keep the tract from being able to keep itself healthy and to repair itself as needed. The damages from lectins can be harmful but you can keep them from being prominent if you use a healthy routine with the Paleo diet.

Improved Hair and Skin Quality

The nutrients in your diet plan foods should make it easier for you to develop more hair. You hair will have a better shine to it and it will also be a little stronger. It might even be a little easier for you to grow hair in spots where it has been a challenge for you to actually get it going.

Also, the nutrients will be made to improve the quality of your skin. It will make your skin look alive and healthy after a while. This should keep you from suffering from too many issues involved with keeping yourself looking attractive.

Friday, 14 March 2014

Paleo diet for weight loss

05:48 Posted by Dhaval Bhandari
You have to keep a healthy and active lifestyle going while you are on the paleo diet for weight loss. The odds of you staying healthy while on the diet will be important to see because they relate heavily to keeping your body running well so you won’t have to worry about any problems with your body not doing anything.

Part of this involves working with not only activities of a moderate level of intensity but also exercises that relate to what our ancestors might have done in the past. It’s interesting to think about how people in the past worked out with rudimentary practices and were able to stay healthy. You can practically do the same today even if it involves working with more modern technology to make it a little easier for you to stay as active as possible.

paleo diet for weight loss


An interesting part of using the Paleo diet involves evolutionary fitness. This is a part of fitness involving exercise actions that your ancestors might have done hundreds of thousands of years ago.

These exercises were essentially done with endurance in mind to make it easier for the body to be a little more active and likely to survive in more conditions. Today you can use them in safer environments but the key is still the same. You’ll be able to work well with all of the muscles that you need to get taken care of in order to have the best possible body that you could be getting.

Many of these exercises involve the following to help you keep active and ready to do anything that you can. These involve completely natural forms of exercise but they can be performed with modern technology:

  1. Running on tough surfaces; you could do this barefoot if you wanted to 
  2. Lifting heavy items
  3. Rock climbing 
  4. Sprints and other running activities on an incline, preferably an uphill one


These are all activities that are believed to have been done by people back in those days with survival in mind. You can easily get on the road to a healthier life and a more active lifestyle if you go along with a meal plan that involves these activities.

Of course, you can always get into these exercises with things like a treadmill or a climbing wall. As you will see in the next part of this report, you can also do this with a strong series of weights. Either way, it should be easy for you to get better results out of a workout when finding a way to stay healthy and under control.

Strength Training

Strength training may also be used in the process of keeping your body healthy. This can be done with the intention of building muscles. You can use lunges, push-ups and even squats with weights on your body to help you build muscles.

This concept has been a popular staple of the Paleo diet for years. It is believed that many cavemen had built strength by lifting heavy objects. I’m not saying that you should be grabbing a giant boulder and try to throw it someplace but you should at least work with some kind of strength training plan. This is assuming you go with something a little more realistic, sensible and and maintain caveman diet food list ardently.

You can work on practically any muscle system in your body. The key is that you will be building lean muscle mass while keeping fats from being stuck in those areas. This should make you both healthier and stronger. It should give you the extra energy and muscle that you have always wanted to get out of your body.

In fact, this can be done with not only weights but also with pressure from your own body. Traditional calisthenics can be used over time to help you out with exercising your body and making it more likely to burn off calories and fats in the long run. It should help you to stay as healthy and under control as possible.

Just be sure that you watch for how much weight you are handling at a given time. You need to work with only the right amount of weight based on what you are comfortable with using. This is to make sure you don’t end up straining yourself.

You can easily add to the weights that you use over time. The key is to just be comfortable and advance to more weight when you are actually capable of doing so. If you don’t do this then you could be at risk of hurting yourself after you try to lift more than what you really can use at a given time.

What About Cardio?

Cardiovascular exercises could work well but you have to watch what you are doing here. This includes making sure that you avoid working too hard when getting into these exercises. It’s true that many people like to feel the burn that comes with these exercises but that doesn't mean you have to work with too much or too little effort just to get the workout used the right way.

It’s a good idea to use a healthy and controlled pace when walking or when doing any movements that involve plenty of effort on your part. You do not want to do more than what your body can really enjoy because it might end up being a little too taxing on it. You have to make sure that you still have energy leftover for all of the other things that you want to do over the course of your day.

In fact, working out harder than needed can be dangerous because it might cause fatigue. Also, it might add to the pains that you could experience in your body. These pains can make it easier for you to try and possibly stray off of your diet. This is the last thing that you want to do when you are trying to lose weight.

Overall, you should strongly consider these moves if you want to keep your body as active as possible. These should be used well to help you out with keeping your body running well while on your diet.

Remember, you have to make sure that your diet is controlled well enough. You have to do this the right way if you want to keep from gaining weight during the paleo diet for weight loss. The foods that you have to choose from might be limited but they are at least varied in terms of what you could choose from.

Thursday, 13 March 2014

Caveman diet food list to avoid

05:32 Posted by Dhaval Bhandari
There are some caveman diet food list that must be avoided when taking advantage of caveman diet. These foods include ones that clearly were not around back in the days of the caveman. There are also some foods that might have existed at the time but should still be avoided because they are not ones that might have been prepared for use in a natural manner.

You should particularly watch what you are doing with these foods because they are made with all sorts of harmful ingredients. These include several things that clearly were not around in the caveman days. You must make sure that you keep yourself under control and stay away from these harmful items in the diet.

caveman diet food list


Dairy Items

There were no procedures involving cultivating dairy products from animals in the Paleo era. This is because they weren’t being domesticated at this point in time, hence should't be part of your caveman diet fool list.

There’s also the problem with dairy items on today’s market being subjected to all sorts of abuses. Many items are heavily processed as they are prepared for consumption. There are also many items from animals that can be subjected to all sorts of hormones and artificial treatments just to try and get them to taste better.

Grains 

The concern about grains is that they can contain gluten, a substance that is known to keep the body’s digestive system from working properly. There is also the concern about how a majority of grains in today’s society have been heavily altered with additives to get them all growing right.

You particularly have to avoid rye, barley and oats if you want to keep your diet going well. It’s also best to avoid corn from the caveman diet food list.

It’s especially important to understand that many of these grains are made with high carbohydrate contents. This could be harmful to your diet due to how they will make it harder for your body’s metabolic procedures to run well,

Sugars

Sugars can be harmful because they will slow down the body’s ability to take advantage of its weight loss functions. They may even contain artificial materials that can weaken cells around the body. It’s especially the case for sugar substitutes that supposedly give you the taste of sugar without all of the health issues that come with actual sugar. Hence it's a total no no from the caveman diet food list, though we certainly wont stop you some from minimalist desserts.

Trans Fats

Trans fats are dangerous because they can be found in many foods that have been heated up to the point where molecules around their bodies will be changed to where the fats are going to cause damages to cells around the body. They can even introduce new free radicals into the body.

In addition, trans fats can cause cell membranes to weaken. This can damage the body and make it feel worn out.

You need to make sure that the foods that you eat do not have trans fats and that you prepare them the right way without adding trans fats. This is to keep you from suffering from the risks that come with them.

Legumes

Legumes like peas, beans and peanuts can also be harmful. They can prevent the body from absorbing critical nutrients. They might also disrupt the body’s digestive system just like grains can. You have to avoid these in this diet. This is even in the event that you see some options that are made with safe organic materials in mind. They are still going to be tough for you to digest over time.

You should especially avoid kidney beans, navy beans, pinto beans and even black beans from the caveman diet food list while on the diet. These are some of the more harmful kinds of peas that you might run into while eating.

Farm Fish

As mentioned earlier, fish are good for the Paleo diet plan. However, farmed fish are dangerous. Farmed fish are ones that were prepared in a farming environment where people commercially raise fish and treat them with different nutrients and substances in order to get them to spawn faster than what they might do while in the wild.

Products from fish farms can be dangerous because many of the products used in fish might contain traces of mercury. This could prove to be devastating to your diet. Therefore, you should stick with fish that has come from nature and not from a farm.

Certain Drinks

You have to be cautious when using different drinks on the diet. You have to avoid sugary drinks and drinks with sodium in them. These will end up causing bloating and fatigue.

It’s especially important to avoid alcohol during the diet. This includes all beer and wine products. Even “alcohol-free” products have to be avoided. These technically contain trace amounts of alcohol with the average alcoholic content by volume being less than one percent. It’s obviously safer than traditional alcoholic beverages but it still has alcohol nonetheless and therefore should be avoided.

Even “diet” drinks with zero calories or sugars should be avoided. The chemicals in the artificial sweeteners used in these drinks can be harmful to the body.

The Wrong Oils

While it is true that some oils can work while on the diet, there are also some oils that can prove to be dangerous on it. You need to avoid oils like sunflower oil, peanut oil, canola oil, soybean oil and even corn oil. Margarine and some shortening products like Crisco also have to be avoided while on the diet.

You have to be aware of these oils because they will come from some of the many foods that you clearly have to avoid. As mentioned earlier, you do have to avoid peanuts on the diet. Even the oils that come from peanuts can be just as harmful to your diet as the peanuts themselves. You have to be very cautious if you want to keep your body healthy and running well so you can stay healthy and focused.

Don’t Drink Your Food

You particularly need to avoid any kind of “meal replacement” food when getting on the diet. This can include something like a nutritional shake.

It’s true that these shakes and other replacement fluids can help you get nutrients. However, they also contain enzymes that might be hard for the body to use. They can also contain more sugars than what you can afford to use.

The most obvious thing about avoiding these is that they are drinks that were clearly not around in the caveman era. You have to focus on a more sensible approach to eating by working with actual food and not with something that claims to be a suitable replacement for whatever you are trying to eat.

Packaged Weight Loss Food

There’s always going to be the temptation out there to try packaged foods that promote weight loss. These are often prepared in things like bars, frozen meals and drinks. These might sound great but they can actually be tough to work with.

In addition to these not being real foods that were around back in the early days of man, the problem is that these foods are prepared with assorted preservatives, salt and chemicals to make them taste better and to keep them safe as they are being transported from one place to the next.

There’s also the issue of how the foods in question are boiled in order to keep them safe and sterile. This might make the foods easier to consume but it also makes it harder for the foods to have the right nutrients that you need for your weight loss goals. Therefore, you clearly have to avoid these foods if you want to actually get some kind of weight loss result out of your diet. This is in spite of the promises you’d hear when seeing what benefits you could be getting out of your meal plan.

Now that you know what you should and shouldn't be eating, you can get started on the next part of having success on the diet basics.

Wednesday, 12 March 2014

Basic pointers to focus on paleo diet plan

02:16 Posted by Dhaval Bhandari

Foods for the Paleo Diet Plan

The problem with so many diets is that they involve several restrictions relating to what you can and cannot eat. These restrictions are very annoying and tough to live with but at the same time they must work in order to get a diet to run right. It’s especially problematic when you consider how some diets have extreme caloric restrictions or focus on only one food above all else that you could be using.

Fortunately, the Paleo diet plan involves a large variety of foods for you to choose from. You can take advantage of many foods in a large variety of categories. Here’s a look at some of the foods that you can use while you are on the Paleo diet plan. The choices you have proven that there’s something for just about everyone on this paleo diet plan. You don’t be easily bored when you are on it.


paleo diet plan

Meat 

You can use a variety of meats in your diet. Beef, lamb, pork, sheep, rabbit and many others can be used here. These are all naturally occurring meats that should help you out with keeping your body healthy and under control.

You could even go along with organ meat if you want to. This can include such meat options as the kidney, heart or liver. You should probably avoid the brain due to its high cholesterol content but other than that the options you have for consuming animal organs are impressive to see.

These meats can also include proteins to keep your body healthy. Proteins are needed to make it easier for your body to build a healthy tone without adding more fat than needed. 

You can also use poultry in your paleo diet plan. This has less fat in it and might work well for you if you aren’t comfortable with some of the other meat-based options on the diet. You can go along with chicken, turkey or duck among many other poultry meats. 

These meats can all work provided that they are not impacted by anything that might add to caloric contents. These include things like salts, peppers, frying procedures and many others. The meat must be pure and unadulterated because that is practically what our ancestors would have eaten. Remember, you should avoid trying to eat anything that was prepared in a way that didn’t exist back then. 

It’s especially important to use grass-fed meat. Grain-fed meat can be harmful to your body. Grass-fed meat will be leaner and healthier for you to use. In fact, most types of organic meat products come from grass-fed sources. 

There are times where you might not be able to get this kind of meat though. Fortunately, you can always go with lean meat cuts while adding coconut oil or clarified butter to the mix. 

Remember, the key is to think about handling your meats with all sources in mind. These include meats from the air (chicken, duck, etc.), the land (lamb, pork, beef) and, as you will see in the earlier post, paleo diet basics.

Fish

Fish can be used in your paleo diet meal. It’s true that fish has some fats but these are healthier fats that have been found to help you out with weight loss needs. These include omega-3 and omega-6 oils. They are fats that are known to improve your body by keeping old toxins out and by removing old saturated fats that might have gotten into your body over the years. In fact, it can be easier to get these oils through fish than it might be to just use a simple supplement capsule.

You can go with all sorts of fish in your diet. These include fish like tuna, trout, salmon, cod, haddock, anchovies, herring and grouper.

You can also go along with shellfish. This is a kind of fish that is protected by a shell or other coating. You obviously have to remove the coating or shell in order to take advantage of it but the choices you have are amazingly varied. You can take in crab, lobster, shrimp and oyster options. 

This can work well but you should only go along with fish if you are not allergic to any fish-related products. You can stick with meats instead but the key is to think about your general health and how you will respond to fish if you want to go on this diet.

Eggs

Eggs can work in your diet or even in your dessert recipes. These include eggs that come from different poultry-based animals. Eggs are capable of providing your body with choline, a substance that is used to help you get your heart controlled to keep the molecules that harm blood vessels down. 

It is true that there are some egg allergies. However, most people outgrow their egg allergies as they become adults. Therefore, you might have an easier time with handling eggs if you are older in age. 

Of course, you can always go along with a plan that only involves egg whites or egg yolks depending on what you want to get out of it. Just make sure that you only work with actual eggs and not egg substitutes. Trimming off the white or yolk parts of eggs should not be all that hard for you to do.

Fruits 

Fruits are not only capable of improving you immune system but are also naturally sweet without any artificial sugars being added. The fruits that you can use include apples, oranges, bananas, pears, grapes, pineapple, coconuts, figs and many others. 

There are no restrictions on the fruits that you can use either. Now it is true that some of these fruits might have fats in them like bananas. However, they should be easy for the body to use because the fats are organic in nature and should not be as likely to stick within your body as other processed fats that you might have been using before getting into this diet. 

The best thing to do is to eat fruits carefully without going overboard. Fruits work well as a snack but they should not be used as often as vegetables. This may come from the natural sugars that you would be getting out of these fruits. This is in spite of the strong nutrient quantities that you can expect to get out of fruits.

Vegetables 

The vegetables that you can use in this diet are able to help you out with improving your body’s ability to use fiber, calcium and other critical nutrients that you need in your diet. 

Leafy vegetables are the most popular options to find. These include cabbage, lettuce, spinach, turnip greens and even mustard greens; and these are must have's in your salad dressing as well. 

Root vegetables are also popular choices. These are vegetables that grow underground. They have been harvested by people for millions of years. Some of the vegetables that you can use here include carrots, radishes, turnips, beets and artichokes among many others.

Even squash can be used among vegetables. This includes winter squash options like butternut and acorn squash but also summer options like zucchini and yellow squash. 

You can use these vegetables in either a cooked or raw form. This can be according to what you might personally prefer.

What About Herbs? 

Herbs may also be used in your diet. These include choices like thyme, parsley, basil, rosemary, sage and dill. They can be used in small amounts to make something a little more enjoyable for your diet. They can naturally add to the flavor of your diet. 

Don’t Forget Spices 

Some of the herbs that can work in the diet can be used as natural spices. In fact, you can use many of these spices to liven up your foods if you feel that they are not enjoyable enough for you. This is important because many of these spices include ones that have been used for generations in many diets. 

The spices that you can use include ginger, garlic, fennel, black pepper, vanilla and nutmeg. The key about these spices is that they have to be naturally occurring and have been prepared in a safe and natural fashion without any additional materials. 

Just be sure that the ones that you do use are controlled carefully. You should not be using spices with excess amounts of sodium in them. Salt and other items that contain sodium will only end up delaying your progress.

What About Water?

You definitely have to use water if you want to go places on this diet. This is needed not only because it is naturally occurring but also because it can remove the old wastes that you have put in your body over the years. 

You clearly have to find water that has been fully treated and cleaned without any salt or sugar ingredients. Pure water is the best way to go. 

It’s particularly helpful to go with a standard plan for handling water. This standard plan should involve working with about six to eight regular glasses of water each day. 

You could also use coconut water or even organic green tea. They are options that have come from nature and could help you out just as well while on your diet. These are completely optional choices to go with but they may still be beneficial to your body.

Can Oils Work?

Oils can be used while you are on the diet as well. You have to clearly focus on oils that are naturally occurring if you want your diet to be successful. Olive, avocado and coconut oils are useful options to work with, for instance.

You should still be very careful when using your oils. You can use them for things like flavorings that can go over cooked meats or even a salad. This should make it easier for the oil to be noticeable without going overboard while using it.

Using Fats Right 

You also need to see what fats you are getting out of these foods. You can work with one of three different types of fats from the right resources:

Saturated fats should be controlled carefully. You can use them with coconut oil but they should be kept at a minimum for your safety.
Some types of animal-based fats can work well only if they are from healthy animals. These include fats like lard and duck fat
Fats from oils can also work well if they are kept at a minimum too. These include olive and avocado oils.

You have to make sure that these fats are used carefully if you want your diet to work out right. This is all to keep things working without adding harmful fats that could potentially keep your diet from being run as well as it should be.

Stick with Clarified Butter

Butter may work on the Paleo diet plan if you are careful with it. It has to be prepared with natural procedures instead of with loads of salt like what some companies have been using in recent years. An idea to choose here would be to work with clarified butter. This is known as ghee in some cultures. 

Clarified butter is milk fat that has been taken from butter and separated to where the water and milk solids are taken out from the butterfat. It can work with a more controlled approach to your diet.

You can easily find clarified butter in containers. However, it can also be made by melting butter and letting its contents separate from each other. This will allow the water in the butter to evaporate while solids on the surface are cleared off as needed. The milk solids will be stuck at the bottom while the butterfat is poured out.

Monday, 10 March 2014

Paleo diet basics: What is the Paleo Diet?

23:04 Posted by Dhaval Bhandari
The Paleo diet meal plan is one of the most interesting weight loss solutions for you to use. It is a kind of diet that focuses on foods that might have been eaten by hunter-gatherers in the past.

Hunter-gatherers in the Paleolithic Era, which is believed to have occurred about 10,000 or more years ago and as many as two million years ago, were forced to survive during that time with a number of foods that were found in nature. This often involved not only harvesting foods from the ground but also foods from animals that had existed alongside these humans at the time.

paleo diet basics


It is a very unique diet not only because it involves focusing on foods that would have been eaten by our ancestors but also because it may end up improving your life. Scientists have found over the years that many hunter-gatherers in this time had never suffered from chronic diseases or illnesses like the ones that people today often suffer from. It is a unique point about the diet that adds to just how valuable it could be.

In fact, it even puts an emphasis on how certain foods were not commonplace while on the Paleo diet. This includes many processed or refined foods that were clearly not around tens of thousands of years ago during paleo days.

Let’s be honest for a moment – when you think about cavemen you obviously think about things like hairy men, long hair, hunting dinosaurs, rudimentary wheels and the like. However, one thing you might be forgetting about is the way how cavemen had to work with a natural diet back then in order to actually survive for as long as they could have. The results of the paleo meal plan may have proven to be useful to help them last much longer than expected. The big difference between them and you is that you don’t have to be at risk of being hunted down by a creature that is at least ten times as large as you are.

The concept of the Paleo diet is easy to understand – if the food you are looking at is something that someone from that far back in time could not have eaten then you should avoid eating it altogether. It’s as simple as that and should make it easier for your body to feel its best.

The biggest part of this diet is the key concept that many believers in the diet have followed. Humans back in the Paleo era were known to have muscles, were agile and had an easier time with being more athletic. The same obviously cannot be said about the average human in today’s society.

Naturally, there are people out there who would say that the Paleo food diet is a silly idea because the average person these days is living longer than ever before. That is true but the big question is whether or not the body is really taking advantage of a healthy lifestyle.

People are only living longer because they have access to more health care services and medicine. The odds are very good that someone in the Paleolithic Era that used paleo meal diet everyday probably would have lived longer than the average person would today if that person had access to the many health treatments that people have today.

Now is the time to see to the very paleo diet basics and know just how this diet can work for you. This is made with an interesting process that is made to keep anyone from gaining weight and to even give your body a stronger build after a while.

Paleo diet basics: How It Works


With this paleo diet basics guide we attempt to make the process of using this diet very easy for you to understand. This involves a number of critical points to help you out with sticking to the diet.
   
You have to prepare your foods with the right items in mind. This includes scheduling meal plans ahead of time. The key is to determine what foods are sensible to eat based on what would have been available during this older time in history.

There is also the need to avoid consuming foods that were not around back then. You can learn more about what foods you should and should not be using in the next section of this guide as well as the kinds of foods that might sound healthy but are actually going to do more harm than good while you are on the diet.

The key is to eat when you are hungry. You should not be eating anything if you don’t feel hungry. In fact, the diet rewards those who engage in intermittent fasting, a procedure that involves skipping a meal on occasion while making sure that you do not eat more than needed after you get back to a regular eating habit.

You then need to focus on a healthy exercise routine. This might be used to keep your body active and to make it more likely to burn off any excess calories or fats that you have added over time. It also works best if you keep your body under control without too much excess energy.

You should make sure that you keep your body hydrated as well. This includes making sure that you consume pure water to make your body a little more active and less likely to suffer from fatigue.
   
As you can see in this paleo diet basics guide, the steps that have to be used when getting this diet used are not all that difficult for you to work with. It makes the diet more sensible.

Saturday, 8 February 2014

Looking for an ideal paleo diet meal plan?

02:07 Posted by Dhaval Bhandari
The paleo diet meal plan is essentially an "all-you-can-eat" diet of healthful, natural foods. When served up on a plate, a typical Paleo diet plan consists of unlimited vegetables – the more color and variety you have on your plate the better – a meat portion that’s around the size of the palm of your hand, and an appropriate amount of fat for cooking or for garnishing.

Eating "all you want" sounds too good to be true but Paleo meal are so satisfying that overeating is never an issue. When you eat meal that are high in protein and natural fat, you feel satisfied at the end of every meal and you stay satisfied for much longer between meals compared to when eating a conventional diet of higher carb meal. There’s certainly no calorie counting when aiming to lose weight on a this diet, and there’s no "starvation" required as you simply eat whenever you’re hungry!

paleo diet meal plan


Classic paleo diet meal plan

Switching from a conventional diet to a Paleo diet often means changing the way you think about meal, and the foods you "traditionally" eat at certain times of day in particular. For example, in many parts of the world a traditional breakfast consists of a bowl of cereal with milk followed by a slice of toast with a sugary spread, and a traditional lunch might be a sandwich on the go or a pasta dish with crusty bread on the side. Going with paleo breakfast means breaking those habitual eating patterns and embracing a new approach to fuelling your body.

Typical Paleo breakfast foods

Starting your day with meat on your plate rather than toast may seem strange at first but those who make the switch report feeling physically and mentally ready for the day ahead and no longer trapped in a cycle of bouncing from one sugary snack to another to keep them going until lunch. The following breakfast recipes are only the very tip of the iceberg in terms of popular Paleo choices.

Eggs – fried in bacon fat or made into a nutritious omelet with herbs of your choice.
Bacon – served with eggs or in an omelet.
Pancakes – made from almond flour and served with fruit.
Fruit salad – made with berries when in season.
Fruit smoothie – made with coconut milk and fruits of your choice or add vegetables to kick
start your day with a nutrient-packed green smoothie.

Typical Paleo lunch foods

Once again, the following suggestions are simply a few ideas to get your mouth watering! The possibilities are virtually endless and limited only by your time restraints at lunchtime.

Soup – how about Thai chicken soup, vegetable gazpacho, or bacon and parsnip soup to name a few?
Frittata – made with sweet potato and ingredients of your choice; how about zucchini, onion, or bacon and spinach to name a few?
Salad – with everything from a crisp Waldorf salad to a duck and pomegranate salad, there are hundreds of nutritious paleo salad combinations. Hot salads with chicken or bacon are also delicious alternatives.

Typical Paleo evening meal foods

The variety of meals that can be made quickly and easily using only Paleo foods is enormous, and you don’t need to be a gourmet chef to cook up delicious meals that suit every taste when you are using naturally flavor-some, fresh and organic produce,  few examples:

Stir fries – how about spicy shrimp, chili beef, tomato and egg, or chicken and pesto to name just a few?
Fish dishes – for example; baked salmon, grilled trout, crab cakes, or sardines wrapped in bacon.
Curried dishes – for example; chicken, shrimp, beef, or cauliflower with bacon and cashew nut curry.
Stews – beef, pork and chicken all make hearty stews, and how about a seafood stew, or lamb or venison?
Meat dishes – everything from shepherd’s pie made with sweet potatoes through steak and eggs to roast duck or chicken. There are literally hundreds of options!
Side dishes – vegetables fill the biggest portion of your Paleo plate but vegetable dishes need never be boring; how about roasted beets with walnut vinaigrette, spicy cauliflower, or Brussels sprouts with bacon?

And Paleo Desserts!

Paleo dieters with a sweet tooth can also enjoy a variety of treats and desserts, including these tempting paleo diet desserts recipes:

Cookies and cakes – made of coconut or almond flour.
Pumpkin pie
Banana bread
Coconut ice cream

Saturday, 1 February 2014

Paleo Diet Dessert Recipes

05:13 Posted by Dhaval Bhandari
After paleo salad dressing, we bring you the best and yummiest paleo diet dessert recipes in this post! These treats (although healthier) should only be eaten VERY occasionally!

BLACKBERRY APPLE CRUMBLE

paleo dessert recipes
Our first paleo diet dessert recipes is one of the best British fruit combos—all we did was add a crunchy nut topping. A great finish to your Sunday roast.
  • 4 apples
  • 1 pint fresh blackberries
  • 1 cup ground almonds
  • 2 tablespoons butter
  • 1 cup coconut flakes
  • 1 tablespoon raw honey or 2 teaspoons coconut sugar (optional)
  • 1 tablespoon cinnamon
  • ¼ cup chopped walnuts
Serve with
Whipped heavy cream (optional)
PREPARATION TIME: 10 minutes
COOKING TIME: 30–40 minutes
SERVES: 6
  1. Preheat oven to 350°F.
  2. Slice the apples and remove the cores.
  3. Layer the apples and blackberries in a loaf pan.
  4. Place the ground almonds and coconut in a bowl with the butter, honey, and cinnamon.
  5. Using your hands, rub the fat into the ground almonds and coconut until the mixture has the consistency of breadcrumbs. Add the chopped walnuts and stir together with a spoon.
  6. Place the crumble mixture on top of the fruit. There should be a ½-inch layer. If there are any gaps, simply sprinkle with some extra desiccated coconut.
  7. Bake for 30–40 minutes until the crumble topping is golden brown and the fruit is soft

BREADLESS BUTTER PUDDING

paleo cooking
This paleo diet dessert recipes is a healthy version of the classic bread and butter pudding. We swapped out the bread for bananas baked in spices and butter. Delicious and easy recipe!
  • 6 bananas
  • 1 teaspoon cinnamon
  • 1 teaspoon nutmeg
  • 1 tablespoon raisins or sultanas
  • 2 tablespoons ghee or butter
Serve with
Whipped heavy cream (optional)
PREPARATION TIME: 5 minutes
COOKING TIME: 20–30 minutes
SERVES: 4–5
  1. Preheat oven to 350°F.
  2. Peel the bananas and slice into large chunks. Line the bananas in a baking dish. Sprinkle the spices and dried fruit on top.
  3. Place chunks of butter or ghee over the bananas.
  4. Bake for around 20 minutes or until the bananas are soft. Stir halfway through cooking to mix the spices and fruit with the oils from the fat

DARK CHOCOLATE ALMOND CAKE

paleo treats
This paleo diet dessert recipes is a rich, moist cake sweetened with honey. You’ll only need a small slice to hit that chocolate craving. And what's more this can even be considered as a part of your regular breakfast.
  • 3.5-ounce 70 to 85 percent dark chocolate bar
  • 2 tablespoons raw honey
  • ¾ cup butter
  • ¾ cup ground almonds
  • 3 eggs, separated
  • ¾ teaspoon baking soda (optional)
PREPARATION TIME: 15 minutes
COOKING TIME: 50 minutes–1 hour
SERVES: 8–10
  1. Preheat oven to 350°F.
  2. Melt the chocolate, honey, and butter in a heat-proof glass bowl over a saucepan of simmering water to create a double boiler effect. Remove from the heat and stir in the almonds.
  3. Beat the egg whites and yolks separately. Add the beaten egg yolks to the chocolate mixture and then slowly fold in the beaten egg whites. Alternatively, beat the eggs in a food processor until pale, then add to the melted ingredients and ground almonds.
  4. Bake in an 8-inch cake pan for 50 minutes to 1 hour

Chocolate Chestnut Fudge Cake

everyday paleo

Using a chestnut puree in the cake mixture makes a fantastic fudgy cake that simply melts in your mouth. Your friends will think you’ve slaved for hours putting together this culinary masterpiece, but it actually takes about 15 minutes to prepare. This has always been one of our favorite recipes from all the paleo diet dessert recipes.
  • 3.5-ounce 70 percent dark chocolate bar
  • 6 eggs
  • 8 ounces (1 stick) grass-fed butter
  • 2 tablespoons raw honey or maple syrup
  • 15-ounce can of chestnut puree
PREPARATION TIME: 15 minutes
COOKING TIME: 40–50 minutes
SERVES: 8–10
  1. Preheat oven to 350°F.
  2. Melt the chocolate, butter, and honey in a heat-proof glass bowl over a saucepan of simmering water to create a double boiler effect.
  3. Remove from the heat and stir in the chestnut puree.
  4. Whisk the eggs and fold into the mixture.
  5. Pour into a 9½-inch springform pan and bake for 40 minutes.
  6. After 30 minutes, start to check the cake by inserting a knife into the middle. It should not come out clean; rather, it should be sticky, as the middle of the cake is best moist.
  7. When it’s ready, remove the cake from the oven and serve warm.
  8. Wrap the leftover cake in parchment paper and keep it in the fridge. Eaten cold, this cake is like a slab of rich chocolate fudge. Yum

Portuguese Almond Cake

paleo cookbooks
Here we replaced flour and sugar with some ground almonds and raw honey. This is a rather light cake—instead of the traditional almond syrup used in the Portuguese recipe, we like to serve it with some fresh seasonal berries.
  • 6 eggs
  • 2 tablespoons raw honey
  • 1 cup ground almonds
  • 1 teaspoon almond extract
  • 1 teaspoon baking soda
  • Serve with
  • Fresh berries
PREPARATION TIME: 10 minutes
COOKING TIME: 50 minutes–1 hour
SERVES: 8–10
  1. Preheat oven to 350°F.
  2. Beat the eggs on low with a hand or stand mixer. (A blender will also work.)
  3. Add the ground almonds, honey, almond extract, and baking soda and continue to mix.
  4. Bake in a 9½-inch round baking pan for 50 minutes to 1 hour. Check the cake after 45 minutes; the top of the cake should be golden brown and the middle slightly moist.
  5. Once cooked, let the cake cool before serving

Plum Cake

paleo desserts

A fruity and moist cake, perfect for afternoon tea.
  • 4 eggs
  • 6 ounces butter
  • ¾ cup coconut sugar or 2 tablespoons raw honey
  • 1 cup ground almonds
  • 1 teaspoon vanilla extract
  • 1 teaspoon baking soda
  • 8–10 plums, pitted and sliced in half
PREPARATION TIME: 20 minutes
COOKING TIME: 50 minutes–1 hour
SERVES: 8–10
  1. Preheat oven to 325°F.
  2. Beat the eggs, butter, and coconut sugar or honey on low with a hand or stand mixer. (If you don’t own a mixer, a blender will do.)
  3. Add the ground almonds, vanilla extract, and baking powder and continue to mix.
  4. Stir in the plum halves.
  5. Bake in a 9½-inch round baking pan for 60 minutes. Check the cake by inserting a knife into the middle; it should come out clean.
  6. Once cooked, let the cake cool slightly before serving.

MUM’S ALMOND & PEAR TART

paleo diet basics

A fruity (and more palatable) take on Britain’s traditional pork pie!

For the Pastry

  • 1 cup ground almonds
  • 3 ounces butter, softened
  • For the Filling
  • 8 ounces (1 stick) butter
  • 4 eggs
  • 2 teaspoons almond extract
  • 3 pears, cored and chopped
  • ¾ cup coconut sugar (or 2 tablespoons raw honey)
  • 1 cup ground almonds
  • 1 teaspoon baking soda
Serve with
A spoonful of crème fraîche (optional)

PREPARATION TIME: 10 minutes
COOKING TIME: 1 hour and 30 minutes
SERVES: 8–10
  1. Preheat oven to 325°F.
  2. Start by making the pastry. Place the ground almonds and butter in a bowl and use clean hands to mix together. (This can also be done in a food processor.) Squeeze the mixture together so it binds into a ball.
  3. Place the pastry on a flat surface covered with parchment paper or a bread board dusted with ground almonds
  4. Flatten the pastry either using the palm of your hand or a rolling pin. The mixture will break up because it doesn’t contain gluten, so it resembles more of a crumble. Do not worry, it will be fine once it is baked.
  5. Now line an 8-inch springform pan with the crumbled pastry mixture. Treat it like Play-Doh and press it on the bottom and sides of the pan, around ¼ inch in thickness.
  6. To make the filling, beat the remaining butter into the eggs, almond extract, and sugar (or honey) either by hand, using a hand whisk, or in a stand mixer until a light, fluffy mixture forms.
  7. Add the ground almonds and 1 teaspoon baking soda, and mix again.
  8. Place the chopped pears in the cake pan on top of the pastry lining. It should be filled roughly halfway with fruit.
  9. Pour the almond cake mixture over the top.
  10. Bake for 90 minutes. Check the cake after an hour; if the top of the cake is browning too quickly, cover it with foil.
  11. Allow the cake to cool slightly; serve warm

Friday, 31 January 2014

Paleo Salad Dressing

00:30 Posted by Dhaval Bhandari
When it comes to salads, many people envision a large plate of leaves—hardly anything to get excited about. But we treat salads like every other meal and infuse them with lots of intense flavors. Here are a few simple ways to pimp your paleo salad dressing.

ROASTED PEPPERS

paleo salad dressing
First we would like to present a very exotic paleo salad dressing - multicolored roasted peppers. These add sweetness, texture, and Mediterranean flavors to your leafy greens.
  • 1 red pepper
  • 1 yellow pepper
  • 1 green pepper
  • 1 tablespoon extra virgin olive oil
  • 1 Preheat oven to 300°F.
  • 2 Slice peppers into quarters and discard the core and the seeds.
  • 3 Lightly bake the peppers for 30–40 minutes until soft. Dress with olive oil and toss with salad leaves.

SOAKED SUN-DRIED TOMATOES

easy paleo recipes
We know you can buy these in nearly every supermarket, but they are often preserved in poor quality oil. Soaking your own ensures maximum quality and taste. Here’s how: start with organic dried tomatoes sold in a bag. These make an apt accessories for a quick paleo diet breakfast.
  1. Soak the dried tomatoes in purified water overnight to soften. Drain the water and place the plumped tomatoes in a glass jar.
  2. Cover with good quality extra virgin olive oil. You can infuse the oil with garlic or fresh herbs like rosemary, thyme, or basil. Store in the refrigerator.

Root Vegetable Croutons

paleo treats
A great way to add some substance to a salad and boost vital antioxidants. Our favorites are celeriac, parsnip, or crispy sweet potato croutons and one of the most easy to make recipes.
  • Root vegetables (sweet potatoes, celeriac, parsnips, or carrots)
  • 2 tablespoons of fat for cooking (goose fat or beef fat from your Sunday roast, or you can use coconut oil or ghee)
  • 1 tablespoon fresh or dried herbs (rosemary and thyme, or mixed herbs work well)
  • 2 garlic cloves, crushed (optional)
PREPARATION TIME: 10 minutes
COOKING TIME: 1 hour
  1. Preheat oven to 300°F. Peel and dice the vegetables. Melt the fat (you can place it in a ramekin or other small baking dish to melt in the oven while it’s warming). Once the fat is melted, stir in the herbs and crushed garlic.
  2. Grease a large baking sheet or line it with parchment paper. Scatter the diced vegetables across the baking sheet and coat with the melted fat, herbs, and garlic. Use your (clean!) hands to toss the croutons in the fat and make sure all of them are coated.
  3. Place in the oven. After 30 minutes, stir or toss the croutons again to coat in the fat. Once the vegetables are crispy to your liking (they usually take an hour to crisp up on low heat), remove from the oven and cool

Toasted Walnuts

paleo cooking
One of the best from the paleo stable and is one of the healthiest ways to prepare nuts is to soak them in water with a pinch of salt overnight, and then slowly roast them in oven on low heat, around 100 degrees, for 3–4 hours. This breaks down many of the digestive irritants in the nuts but also enhances the flavor and crunchy texture, making them the perfect salad topping. Store the nuts in an airtight glass jar.

Looking for diet breakfast recipes? Explore more from our blog.

Thursday, 30 January 2014

Paleo Diet Breakfast

23:31 Posted by Dhaval Bhandari
We have been increasingly getting emails about adding few more recipes, We have added few more paleo diet breakfast recipes for our followers, hope you all like it....happy paleo cooking!

Paleo diet breakfast: SPICY CARROT FRIES

paleo diet breakfast

One of the most popular paleo diet breakfasts recipes,  it is a fantastic side, snack, or starter. Delicious with Homemade Mayonnaise.
  • 6 large carrots
  • ½teaspoon chili powder
  • 2–3 garlic cloves, finely chopped
  • 2 tablespoons oil (macadamia, olive, butter, ghee, or goose fat)
  • Salt and pepper to taste

PREPARATION TIME: 5 minutes
COOKING TIME: 20–30 minutes
SERVES: 3–4


  1. Preheat oven to 325°F.
  2. Slice the carrots into french fry-size sticks.
  3. In a bowl, mix together chili, garlic, and oil.
  4. Toss carrots in the mixture and spread out flat on a baking sheet.
  5. Bake for 20–30 minutes until cooked to your liking.
  6. Just before serving, season to taste with salt and pepper.

Paleo diet breakfast: CELERIAC FRIES

paleo diet foods

Not many people use celeriac in their weekly cooking adventures, often because they are unsure of how to cook the root vegetable. It’s great cooked and mashed or added to savory soups and stews … and it’s packed with loads of micronutrients! This recipe works well with sweet potatoes, parsnips, and carrots, too!

  • 2 tablespoons goose fat, beef fat, coconut oil, or ghee for cooking
  • 1 tablespoon chopped fresh rosemary or mixed herbs
  • 2 garlic cloves, finely chopped
  • 1 celeriac, peeled and cut into fries (You can also use sweet potatoes, parsnips, or carrots)

PREPARATION TIME: 10 minutes
COOKING TIME: 1 hour
SERVES: 3–4

  1. Preheat oven to 325°F.
  2. Melt the fat (you can melt it in a small baking dish while the oven is preheating).
  3. Once the fat is melted, stir in the rosemary and garlic.
  4. Grease a large baking sheet or line it with parchment paper.
  5. Scatter the fries across the baking sheet, and use your hands to toss the fries in the rosemary-garlic oil
  6. Place in the oven. These usually take about an hour to crisp up on low heat. After the first 30 minutes, stir and toss the fries again to re-coat in the fat. Once the fries are cooked to your liking, remove from the oven and cool.

Great with the Tarragon Roast Chicken and Chestnut Stuffing.

Paleo diet breakfast: CAULIFLOWER RICE

paleo diet breakfast recipes
Grains like rice and couscous just cannot compete with this nutritional superfood, so turn your cauliflower into rice and no one will ever know the difference.

  • 1 tablespoon butter, ghee, or olive oil
  • 1 large cauliflower, grated
  • A splash of cream (optional)
  • Chives, chopped (optional)
  • Salt and pepper to taste

PREPARATION TIME: 10 minutes
COOKING TIME: 5 minutes
SERVES: 4

  1. In a large saucepan, heat the oil or fat over low heat.
  2. Add the cauliflower, cream, and chives (if desired) to the pan and stir-fry.
  3. Stir consistently to stop the cauliflower from burning.
  4. After 5 minutes, taste to check the consistency and serve as soon as it’s soft enough.

Paleo diet breakfast: Cauliflower Mash

paleo breakfast ideas
Even if you aren’t the biggest fan of cauliflower, we bet you’ll still love this awesome creamy mash. It’s the perfect low-carbohydrate topping for Primal Shepherd’s Pie. You can also try adding other herbs, onion, garlic, or spices to create your own must-have mash.

  • 1 large cauliflower, grated
  • 1 tablespoon butter, ghee, or olive oil
  • 1–2 tablespoons heavy cream
  • Salt and pepper to taste

PREPARATION TIME: 10 minutes
COOKING TIME: 8 minutes

SERVES: 4–6

  1. Steam the cauliflower it is until soft, about 4–5 minutes.
  2. Place in a large bowl, add the fat and cream, and season to taste with salt and pepper.
  3. Mash until the mixture is a smooth, creamy consistency.

Paleo diet breakfast: Kale and Chorizo Mash

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Kale is one of the most nutrient-dense vegetables on the planet. When you add it to chorizo and mashed sweet potatoes, it turns into a truly epic side dish.

  • 2 sweet potatoes, chopped
  • 3 kale leaves, chopped
  • 2 small chorizo sausages, chopped
  • 1 tablespoon extra virgin olive oil
  • Salt and pepper to taste

PREPARATION TIME: 10 minutes
COOKING TIME: 25 minutes
SERVES: 2

  1. Place the sweet potato in a steamer and cook for 10 minutes. Leave enough room to add the kale.
  2. Add the kale to the steamer and cook for 5 minutes.
  3. While the vegetables are steaming, panfry the chorizo over low heat.
  4. Once the potato and kale are cooked, remove from the steamer.
  5. Mash the potato with a fork or vegetable masher and add the olive oil.
  6. Mix in the chopped kale and the cooked chorizo. Season to taste with salt and pepper.

Paleo diet breakfast: Butternut Smash

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This way of preparing butternut squash takes out the hassle of peeling and chopping. Once you’ve baked the squash, just scoop out the softened flesh and you’ve got instant mash!

  • 1 butternut squash, sliced in half Salt and pepper

PREPARATION TIME: 2 minutes
COOKING TIME: 25–30 minutes
SERVES: 6

  1. Preheat oven to 350°F.
  2. Scoop the seeds out of each squash half and discard them.
  3. Place the squash on a baking sheet and bake for 25–30 minutes.
  4. Once cooked (the flesh should be soft enough that you can easily insert a knife), use a fork to scrape out the flesh and place in a serving bowl.

Paleo diet breakfast: BUBBLE AND SQUEAK

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A hearty dish of fried leftover vegetables makes a great side or a small meal. This traditional British favorite is ideally made with butternut squash or sweet potato for extra substance, but any leftover veggies will do.

  • Ghee or coconut oil for the pan
  • Leftover vegetables from your Sunday roast (such as sweet potatoes, broccoli, carrots, zucchini, celery)

PREPARATION TIME: 5 minutes
COOKING TIME: 10–15 minutes
SERVES: 1–2

  1. Mash together the leftover vegetables from a previously cooked dinner.
  2. Heat the oil in a pan over low heat and then add the bubble and squeak. Keep mixing until all the vegetables are heated through.
  3. Serve on its own or with the leftover meat from your Sunday roast

Paleo diet breakfast: CINNAMON COCONUT SQUASH

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A sweet vegetable side dish that can also pull duty as a great stand-alone snack.

  • Half a butternut squash
  • 4 ounces coconut milk
  • 1 garlic clove, finely chopped
  • ½ teaspoon cinnamon
  • Salt and pepper to taste

PREPARATION TIME: 5 minutes
COOKING TIME: 35–40 minutes
SERVES: 2

  1. Preheat oven to 350°F.
  2. Chop the butternut squash into cubes and place in a small baking dish.
  3. Pour the coconut milk over the squash, sprinkle with garlic and cinnamon, and stir to coat.
  4. Bake for 35–40 minutes.
  5. Just before serving, season with a little salt and pepper

Paleo diet breakfast: VEGETABLE SPAGHETTI

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A healthy substitute to pasta! If you don’t already own a julienne peeler, get one. It’s an absolute must for quick, easy recipe making of vegetable spaghetti.
  • Vegetable of your choice: carrots, zucchini, butternut squash

PREPARATION TIME: 5 minutes
COOKING TIME: 15 minutes

  1. Use a julienne peeler to slice the vegetables into spaghetti-like strips.
  2. The strips can either be cooked in a steamer or gently sautéed in a little oil in a frying pan until the vegetables have softened.

Paleo diet breakfast: Vegetable Kebabs

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  • 1 red pepper
  • 1 yellow pepper
  • 1 white onion
  • 2 zucchinis
  • 1 tablespoon ghee, olive oil, or butter
  • 1 tablespoon mixed herbs
  • Salt and pepper to taste
  • 6–8 fresh rosemary sprigs or kebab sticks

PREPARATION TIME: 10 minutes
COOKING TIME: 20 minutes
SERVES: 3–4

  1. Preheat oven to 350°F.
  2. Chop all the vegetables into large chunks.
  3. Melt the fat and add the mixed herbs, salt, and pepper. Coat the vegetables with the mixture.
  4. Thread the vegetables onto the kebab sticks or rosemary sprigs. Remember, if using rosemary sprigs, be sure to skewer vegetables at the bottom of the stalk.
  5. Place the kebabs on a baking sheet and bake for 20 minutes, turning occasionally.

Paleo diet breakfast: Chunky Zucchini Fries

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This tasty side serving of vegetables can accompany anything and takes virtually no time to put together. Cutting the zucchini into chunky fries makes this a really hearty side.

  • 3 large zucchinis
  • Coconut oil for the pan
  • 1 garlic clove, finely chopped
  • ½ teaspoon chili flakes (optional)
  • Salt and pepper to taste

PREPARATION TIME: 5 minutes
COOKING TIME: 8 minutes
SERVES: 2

  1. Chop the zucchini into chunky fries (no need to peel them first).
  2. Melt the oil in a pan over low heat, and add the garlic and zucchini.
  3. Sprinkle with the chili flakes.
  4. Sauté to your liking. (It’s best to keep checking by crunching on a fry every now and then.)
  5. Just before serving, season with a little salt and pepper

Paleo diet breakfast: Lemon and Thyme Baked Carrots

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Carrots are often just served up as a steamed side. Here, we’ve cooked them in citrus juices with garlic and herbs. Give it a go—you’ll never serve plain carrots again.

  • 2–4 large carrots
  • Juice of half a lemon
  • 1 garlic clove, finely chopped
  • 1 tablespoon fresh thyme
  • Salt and pepper to taste

PREPARATION TIME: 5 minutes
COOKING TIME: 25–30 minutes
SERVES: 2

  1. Preheat oven to 350°F.
  2. Slice the carrots and place in a small baking dish.
  3. Squeeze lemon juice over the carrots and sprinkle with garlic and thyme.
  4. Bake for 25–30 minutes or until the carrots are cooked to your liking. Season to taste with salt and pepper

BUTTERED SAVOY CABBAGE (WITH OR WITHOUT BACON!)

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Cabbage is delicious cooked in butter, and you can top it with bacon for a tasty treat.

  • 1 whole Savoy cabbage, sliced
  • 1 tablespoon or so of butter or ghee
  • Salt and pepper to taste
  • 2–3 slices of uncooked bacon (optional)

PREPARATION TIME: 2 minutes
COOKING TIME: 8–10 minutes
SERVES: 4

  1. Melt the butter or ghee in a pan over a low heat.
  2. Place the cabbage in the pan, adding the bacon if desired.
  3. Mix well and gently stir-fry for 6–8 minutes. Season to taste with salt and pepper.
  4. Once the cabbage is cooked to your liking, place in a serving bowl. Feel free to add more butter.

SPINACH, SUN-DRIED TOMATOES, AND PINE NUTS

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Sun-dried tomatoes with olive oil and toasted pine nuts make a simple addition to sautéed spinach.

  • 1 tablespoon pine nuts Water
  • 3 large handfuls or so of spinach
  • 2 or 3 Sun-Dried Tomatoes (page 168), chopped
  • Salt and pepper to taste

PREPARATION TIME: 2 minutes
COOKING TIME: 2-3 minutes
SERVES: 2

  1. Place a non-stick pan over low heat.
  2. Add the pine nuts to the pan and gently stir-fry (no fats or oil needed). Keep moving the pine nuts around the pan to ensure they cook evenly and do not burn. Once they are toasted, remove from the pan and set aside.
  3. Add a little water to the pan and add the spinach.
  4. Gently stir-fry for 2–3 minutes, until the spinach has wilted.
  5. Once the spinach is cooked to your liking, place in a serving bowl and drizzle with olive oil.
  6. Top with the sun-dried tomatoes and toasted pine nuts.
  7. Season to taste with salt and pepper and serve
Here you go, these are the most popular paleo recipes that we are sure that you would love making and devour them!