Living Paleo For Dummies
Overview
A fun and practical guide for adopting Paleo diet principles into your daily life
The human body survived for more than 2 million years with the food found in nature: game meat, fish, vegetables, wild fruits, eggs, and nuts. Humans were thriving on this diet high in animal fat and proteins and low in carbohydrates, but things changed when we introduced unnatural and processed foods to our bodies. The Paleo movement is one of today's hottest diet and healthy-eating approaches. Its appeal comes from the fact that it is a sustainable alternative to more restrictive diets that often lead to burnout and failed weight loss efforts. The Paleo diet is about using natural foods to achieve great health and a perfect physique.
Living Paleo For Dummies shows you how to adopt the Paleo lifestyle
and improve your health and longevity. Offering more than 40 recipes for every meal of the day, and providing tips for getting around common roadblocks such as eating out, this essential guide to adopting a primal diet also provides the latest, cutting edge research from genetics, biochemistry, and anthropology to help you look, feel, and perform your best.
- The details of eating the foods that our bodies were designed to eat
- A complete introductory plan to kick start the Paleo journey
- Tricks to save on the food bill while adhering to a primal meal plan
Living Paleo For Dummies is for anyone looking for a fun and informative guide that simplifies the complexities of the Paleo Diet while outlining and explaining the science behind the benefits.
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About The Author
Dr. Kellyann Petrucci is the coauthor of the health and lifestyle books Living Paleo For Dummies and Boosting Your Immunity For Dummies. She also created the successful kids' health and wellness program Superkids Wellness and the Paleo door-to-door home delivery food service Living Paleo Foods.
Melissa Joulwan is the author of the paleo recipe and lifestyle blog www.theclothesmakethegirl.com.
Sample Chapters
living paleo for dummies
CHEAT SHEET
Living Paleo means eating all-natural, real foods that support steady blood sugar levels and eliminate inflammation inside the body. Living Paleo also means knowing how to estimate the right amount of food for your needs, stocking your kitchen with Paleo-friendly foods, and cooking healthful meals at home. Not sure how to make the switch to living Paleo?
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Paleo Diet Recipes
The best way to guarantee success with adapting a Paleo lifestyle — eating like cave men — is to develop new routines, new habits, and new favorite foods. If you identify a short list of must-have foods that satisfy your nutritional needs and your appetite, stock your kitchen with them so you can avoid feelings of deprivation.
No need to give up sweet indulgences like apple crisp if you're living Paleo. This recipe includes the classic flavorful ingredients: apples, cinnamon, nutmeg and nuts. Almond flour and coconut oil, which replace white flour and butter, combine to make a tasty and crispy crumb.
Nothing's wrong with enjoying something a little sweet from time to time, but when you do decide to indulge, make sure to savor every bite and to choose treats that include nutritious ingredients.
Paleo Diet Recipes
What you eat on the Paleo diet so should your kids. What's healthy for you as you adjust to a Paleo lifestyle is healthy for them. Knowing how to build a healthy plate is the cornerstone of healthy eating.
Understanding that a healthy plate, includes vegetables, some fruit, a little protein, good-for-you fats, and healthy starches not only makes your kids healthier by leaps and bounds, but it also sets the stage for a lifetime of health.
Paleo Diet Recipes
The Paleo diet's 30-Day Reset is the foundation of the Paleo living program. When you get past these first 30 days, everything gets easier. Everything starts to fall into place.
Develop a habit within your Paleo program's first 30 days
The number 30 is a good start to developing a habit. Dropping some of your favorite foods and cutting out packaged, processed foods with sugar isn't an easy battle.
Sometimes you just want a really big salad, and you can have one on the Paleo diet! This recipe combines protein and veggies in unexpectedly delicious ways. And when you have already-cooked protein on hand, you can throw together this salad in no time.
Credit: iStockphoto.com/Superanry
Preparation time: 2 hours
Cook time: 20 minutes
Yield: 4 servings
4 cups plus 2 cups water
2 tablespoons salt
1 teaspoon whole peppercorns
3 cloves garlic, lightly smashed, plus 1 clove garlic, minced
1 fresh jalapeño, cut into rings
1 pound boneless, skinless chicken breast
1/4 cup coconut aminos
1/4 cup rice vinegar
1 tablespoon sesame oil
1 teaspoon mustard powder
1/2 teaspoon ground black pepper
1/2 teaspoon crushed red pepper flakes
1/4 teaspoon dried ginger
1/4 cup light-tasting olive oil (not extra-virgin)
1 pound Napa cabbage, cored and very thinly sliced
1/2 pound snow peas, cut into slivers
1 red bell pepper, thinly sliced
3 to 4 scallions, green and white, thinly sliced
2 carrots, grated
1/2 cup loosely packed cilantro leaves, chopped
1/4 cup sliced almonds, toasted (optional)
2 tablespoons sesame seeds, toasted (optional)
Place a 1-gallon zipper storage bag inside a large bowl.
Paleo Diet Recipes
This salad is a big hit at potluck dinners — just double the recipe and serve the dressing on the side. No one will even notice that it’s Paleo.
Credit: ©iStockphoto.com/IBushuev
Preparation time: 15 minutes
Yield: 6–8 servings
1/3 cup tahini sauce
1/3 cup lemon juice
1/3 cup water
1 garlic clove, crushed
Salt and ground black pepper to taste
1 cup fresh parsley leaves, minced (about 1/4 cup)
2 medium cucumbers, peeled
1 medium red bell pepper, seeded
1 medium green bell pepper, seeded
3 medium tomatoes
1/2 medium red onion
1 bunch radishes
One 6-ounce can large black pitted olives
1/2 tablespoon extra-virgin olive oil
Place tahini sauce, lemon juice, water, and garlic in a food processor.
Paleo Diet Recipes
The Paleo lifestyle is not a low-carb diet but a healthy-carb plan. You begin to live the Paleo way when you drop unhealthy refined carbohydrates and replace them with vegetables and fruits.
To understand carbohydrates' role in your body function, you need to know a little about glucose and insulin. Carbs are your body's go-to source for quick energy.
Paleo Diet Recipes
Living Paleo, adapting a lifestyle like cave men, is all about you. It's about giving you the tools you need to express health and to become lean, strong, and energized. Through the anaerobic program of sprinting, you build power and speed. Through resistance training, you build incredible strength and look younger.
Paleo Diet Recipes
You can adapt some of the principles of the Paleo lifestyle for your family. Cave men had children, too, and your children can also benefit from the Paleo diet.
If your child is frequently ill, chronically congested, or suffers from digestive complaints, gluten may be the culprit. Considering that at least 15 percent of the population has a gluten intolerance, cutting out foods with gluten is a good way to keep your family healthy.
Paleo Diet Recipes
Specifics of the Paleo diet, eating like a cave man, often surprise people. If the term friendly fats seems like an oxymoron, this information is for you! Your brain has been hijacked by low-fat, no-fat thinking, but you are evolved to eat naturally occurring fats (called fatty acids) to build your best body.
Essential fats refer to fats that your body can't produce on its own.
The Paleo (cave man) diet doesn't forbid alcohol. The key to successfully imbibing alcohol while living Paleo is choosing the right adult beverages and consuming them in a responsible, intentional way. There's an appropriate time to enjoy a moderate amount of alcohol to unwind or to celebrate. Aside from the positive aspects of socializing, some types of alcohol are associated with a lower risk of cardiovascular disease, and they may also reduce the risk of infection with the bacteria that causes ulcers.
Paleo Diet Recipes
Your goal when living Paleo is always to mimic the physical patterns of cave men and make the exercises as practical as possible. You need various types of exercise daily and weekly to fulfill the movement requirement for a healthy, Paleo lifestyle.
These movements are guidelines, and you may have to modify them to meet your fitness level or schedule.
Eating Paleo-approved foods 80 to 90 percent of the time helps you feel your best, but you can incorporate non-Paleo foods (and even Paleo treats) into your habits with intention and to eat them occasionally and mindfully.
Choose treats, not cheats when living Paleo
If you've ever followed a traditional diet, you're probably familiar with the idea of cheating.
Adopting a Paleo (or cave man) diet helps your body lose body fat naturally until you've reached your ideal weight. What's so great about eating Paleo is that you lose stored fat because you're actually using that stored fat for energy. Your body transforms in a way it may never have before, and you begin to look — and feel — lean and toned.
Paleo Diet Recipes
A big part of successfully adapting a Paleo lifestyle, eating and moving like cave men, is preparation. You don't need to plan every meal and when you'll eat it, but having a pantry and refrigerator stocked with Paleo-approved diet foods will help you stay on track. To make sure you don't stray from your path, you need to hit the grocery store with a shopping list in hand.
Paleo Diet Recipes
Eating Paleo does recommend the inclusion of animal protein like the cave men used to eat. However, you can enjoy eating Paleo and gain considerable health benefits without making animal protein a part of your Paleo plan. Whether you choose not to eat meat because of ethical, religious, or spiritual beliefs, you can make the best vegetarian or vegan choices within the framework of your obligations.
Paleo Diet Recipes
This recipe fits right into your Paleo lifestyle. Leftovers make for a warming breakfast; add a few fried or scrambled eggs to increase the protein and make it even more breakfast-y.
Credit: iStockphoto.com/letty17
Preparation time: 15 minutes
Cook time: 1 hour
Yield: 4 servings
1 pound ground pork
1 teaspoon salt
1/2 tablespoon caraway seeds
1/2 tablespoon ground paprika
1/2 tablespoon grainy mustard
1/2 tablespoon coconut oil
1 medium onion, diced
1 clove garlic, minced
1 large head green cabbage (about 2 pounds), cored and thinly sliced
2 Granny Smith apples, cored and thinly sliced
1 teaspoon Morning Spice or cinnamon
Preheat the oven to 350 degrees F.
Paleo Diet Recipes
Like traditional cole slaw, this Paleo-friendly recipe is easy to double for a potluck or cut in half for a dinner-for-two serving. This slaw tastes better the second day, so make it in advance if time permits.
Credit: ©iStockphoto.com/gojak
Preparation time: 15 minutes
Yield: 4 servings
2/3 cup Homemade Mayonnaise
2 tablespoons grated red onion
1 tablespoon lemon juice
1 tablespoon white wine vinegar
1/2 tablespoon honey (optional)
1/2 teaspoon salt
1/4 teaspoon ground black pepper
1 head green cabbage, very thinly sliced
3 large carrots, shredded
1/2 cup loosely packed parsley leaves, roughly chopped
In a small bowl, whisk together the Homemade Mayonnaise, red onion, lemon juice, vinegar, honey (if desired), salt, and pepper.
Paleo Diet Recipes
This fruit–based recipe is best enjoyed with protein and fat, so eat it as part of your meal rather than as a snack between meals or before bed. To make these pears even more decadent and to increase the healthy fats, drizzle each serving with 1 or 2 tablespoons of warm coconut milk.
Credit: ©iStockphoto.com/maakenzi
Almonds not shown; mint leaves used as garnish only.
Paleo Diet Recipes
If you prefer fried eggs to poached in this Paleo recipe, fry the eggs separately in a little coconut oil and then top them with the ranchero sauce.
Credit: ©iStockphoto.com/cobraphoto
Preparation time: 10 minutes
Cook time: 20 minutes
Yield: 4 servings
1/2 tablespoon coconut oil
1 medium onion, diced
2 cloves garlic, minced
1 teaspoon ground cumin
1 teaspoon unsweetened cocoa
1/4 teaspoon cayenne pepper
Two 14.
Paleo Diet Recipes
This Paleo-friendly recipe is designed to leave you with leftovers that you can turn into meals and snacks throughout the week. You can easily double the recipe and freeze a batch for future meals to get dinner on the table in record time.
Credit: iStockphoto.com/Floortje
Preparation time: 15 minutes
Cook time: 10 minutes
Yield: 4 servings
1 tablespoon sesame seeds, optional
3 oranges
3 tablespoons coconut aminos
1 tablespoon rice vinegar
2 tablespoons arrowroot powder (optional)
1 teaspoon plus 2 teaspoons coconut oil
3/4 pound beef sirloin, trimmed and sliced against the grain into 1/8-inch-thick slices
1/2 pound shrimp, peeled, deveined, and halved
1 large onion, thinly sliced
8 cloves garlic, minced
1/4 teaspoon dried ginger
1/4 teaspoon ground cayenne pepper
2 pounds broccoli, cut into small florets
2 red bell peppers, seeded and thinly sliced
1/3 cup water
1/2 cup scallions, green parts only, thinly sliced
Heat a large sauté pan or wok over medium-high heat.
These fudge bombs are essentially Paleo candy and should be reserved for special occasions — and they’re definitely meant to be shared with friends. This recipe also works well when cut in half (if you have a problem resisting the temptation of a whole batch).
Credit: iStockphoto.com/matka_Wariatka
Preparation time: 15 minutes
Cook time: 30–60 minutes
Yield: 32 servings
1 cup whole pecans
18 pitted dates
1 teaspoon pure vanilla extract
4 tablespoons unsweetened cocoa powder
Garnishes: coarse sea salt, unsweetened shredded coconut, very finely chopped pecans (optional)
Place pecans, dates, vanilla, and cocoa in a food processor.
Paleo Diet Recipes
When making this spice blend, toss the dried herbs gently to avoid crushing them. When using the spice blend to cook, crush the spice blend between your fingers to release the leaves’ flavor. Use the Italian Seasoning to make a quick salad dressing with extra-virgin olive oil and red wine vinegar, or sprinkle onto steamed vegetables tossed with coconut or olive oil and a freshly crushed garlic clove.
Paleo Diet Recipes
Make these great Paleo pancakes in advance and freeze for quick breakfasts and snacks. Just cook and cool the pancakes, and then stack them with pieces of cooking parchment in between them to prevent sticking. Wrap tightly in plastic wrap and pop into the freezer.
Credit: ©iStockphoto.com/Olga_Anourina
Preparation time: 5 minutes
Cook time: 10 minutes
Yield: 4 servings
4 large eggs
1 cup canned pumpkin
2/3 cup almond butter
1 teaspoon ground cinnamon
1/2 teaspoon pure vanilla extract
1/4 teaspoon nutmeg
2 to 3 tablespoons coconut oil, divided
Place eggs, pumpkin, and almond butter in a large bowl and beat with a wire whisk until smooth.
Paleo Diet Recipes
Nothing says picnic or potluck (others won't even know it's Paleo) like a big bowl of bright, fresh salad tossed with a flavorful dressing. And a colorful chopped salad brings that same sense of fun to your dining table any time of year.
Credit: iStockphoto.com/bdspn
Preparation time: 2 minutes
Yield: 4–6 servings
2 English (seedless) cucumbers
2 medium carrots
4 medium radishes
1 small jalapeño
1 clove garlic, minced
2 tablespoons dry roasted cashews, finely chopped
6 to 8 large basil leaves, finely chopped (about 2 tablespoons)
10 fresh mint leaves, finely chopped (about 1-1/2 tablespoons)
1 tablespoon lime juice
1 tablespoon rice vinegar
1/2 teaspoon olive oil
1 tablespoon coconut aminos
Salt and ground black pepper to taste
Cut cucumbers in half lengthwise, and slice into very thin half-moons.
Paleo Diet Recipes
Living Paleo doesn't mean you have to give up your home-style comfort foods. Classic beef stew like this recipe is great for more than just dinner, too. Leftover soups and stews make for a warm, hearty breakfast. Top with poached or fried eggs to add a little extra protein and increase the breakfast quotient.
Credit: ©iStockphoto.
This Paleo-friendly dish is wonderful hot, straight out of the oven. It’s also good at room temperature for a quick snack or lunch. Replace pepperoni with cooked ground beef or pork. Add variety with your other favorite pizza topping vegetables, like zucchini or eggplant slices, mushrooms, or artichoke hearts.
Paleo Diet Recipes
If you work outside your home, packing your lunch becomes an essential part of living Paleo. While following the Paleo diet, you can absolutely eat at restaurants, but for optimal control over what you're putting into your body, you'll want to pack your lunch most of the time.
And the same rules apply for kids.
Your goal when adopting a Paleo lifestyle is to exercise for about 10 to 30 minutes two times per week. These strength exercises involve major muscles groups, which help burn fat and release growth hormones. Be as explosive as you can while keeping form. Remember to progress appropriately.
Building strength takes time, and trying to progress too quickly isn't worth the risk of injuring yourself, which can really set you back.
Paleo Diet Recipes
Nobody practicing a Paleo lifestyle should feel deprived. There are lots of tasty and nutritious Paleo-approved treats available. Kids love treats. In fact, many of them would trade you in for a banana split! Even if your kiddo has a hollow leg for sweets, you can manage these cravings in the following ways:
If your kids have a sweet tooth, remember that you're the one in the house with the checkbook and the driver's license.
Paleo Diet Recipes
Your children will benefit from the adapting the healthy choices that are part of the Paleo lifestyle. Teach them the principles of the Paleo diet when they're young, and they will experience lifelong benefits. One of the missing keys in the strategies parents use to get their kids to eat healthy is really taking the time to teach them why they should eat healthy.
Paleo Diet Recipes
The Paleo lifestyle is healthy for adults and children alike. The best time to introduce your kiddos to the nutritious foods on the Paleo diet is no doubt as young as possible. Actually, when kids are young, they have a huge interest in discovering healthy eating practices.
They're intrigued by the human body and how it works and equally as intrigued how to eat in a way that cares for their body in the very best way.
Paleo Diet Recipes
To live like a cave man, you need to have certain energy expenditures daily when adopting a Paleo lifestyle. Cave men had to be concerned with food preparation, they had to carry firewood and water back to the camp, and they had to build nightly fires where they also sang and danced.
They sprinted, lifted, and walked an average of nine miles per day.
Paleo Diet Recipes
When living Paleo, you need to understand that you're designed for all-out bursts of energy followed by conservation. When cave men hunted, or avoided being hunted, they were required to sprint. They went as fast as they could for short distances. By doing these short bursts, they naturally developed the speed they needed.
Living Paleo means eating all-natural, real foods that support steady blood sugar levels and eliminate inflammation inside the body. Living Paleo also means knowing how to estimate the right amount of food for your needs, stocking your kitchen with Paleo-friendly foods, and cooking healthful meals at home. Not sure how to make the switch to living Paleo?
Paleo Diet Recipes
To live a Paleo lifestyle, you need strength. Cave men needed strength — and a lot of it. They needed to climb a tree to get away from a predator, to butcher their kill, to throw the meat over their shoulder, and to carry it back to their camp. Moving their camps, building their tools, carrying children, digging, squatting, and harvesting trees and shrubs all involved intense strength.
You might be wondering what impact living Paleo will have on your budget. The truth is that eating like cave men — meat, vegetables, fruits, and healthy fats — is more economical in the long run than eating packaged food that's devoid of nutrition.
If you decide to invest in grass-fed, pastured meats and organic produce, you may see an increase in your grocery tab at first, but that extra expense will be offset by the long-term health benefits — plus fewer meals at restaurants — of living Paleo.
Paleo Diet Recipes
Paleo diet foods are nutrient-dense proteins, vegetables, fruits, and fats — that any human, from cave men to modern man, would recognize as food. Eating Paleo foods will power your body with all the healthy fats, vitamins, and minerals it needs to be lean, strong, and healthy.
Credit: ©iStockphoto.com/amriphoto 2011
The Paleo diet focuses on animal proteins from high-quality sources.
Paleo Diet Recipes
Finding Paleo-friendly meals at American-style restaurants, diners, and cafŽs is pretty easy. Their menus often feature Paleo (cave man) diet foods such as fresh salads, burgers, and stick-to-your-ribs fare (roast poultry or meat, steaks, and chops) and vegetables. Here are some tips for finding the gems on the menu.
Paleo Diet Recipes
One challenge of developing a Paleo (cave man) diet meal plan for breakfast is redefining ideas about which foods are right for breakfast. A non-Paleo "traditional" breakfast of cereal or eggs and toast isn't going to cut it. Instead of trying to retrofit your old meal ideas into the new Paleo format, try eating whatever combination of protein, vegetables, and fat sounds appealing at the time.
Paleo Diet Recipes
Eating like a cave man while on your Paleo diet can carry through to parties and holidays. To truly celebrate, create menus featuring Paleo foods that nourish your body and taste great — and then, on very special occasions, select a treat that's worth a compromise. Here are some suggestions to help with holiday menu planning when you're a host who is living Paleo:Make it fun.
Paleo Diet Recipes
The first week of your Paleo diet's 30-Day Reset can be an exciting, optimistic time. You're ready to sprint right into your new Paleo lifestyle. You've written your new goals on sticky notes attached to your bathroom mirror, and you've stocked your kitchen with Paleo-approved foods.
Or, maybe you're on the other end of the spectrum.
Paleo Diet Recipes
Humans, cave man and modern man, are omnivores. The Paleo lifestyle builds on that meat-eating heritage. Anthropologists agree that our earliest ancestors were meat eaters, and scientists estimate that our genes are 99.9 percent the same as they were back then. Meat provides us with protein, essential fatty acids, and vitamins — just as it did for our hunter-gatherer ancestors.
This grain-free treat is technically Paleo but is higher in natural sugars and fats than standard meals of protein, vegetables, and fat. This recipe is a much healthier option than traditional waffles, but they’re still treats, which means they’re meant for occasional indulgences, special occasions, and celebrations.
Paleo Diet Recipes
This coffee cake is a sweet treat for those living Paleo. Make sure to consume some protein, such as eggs or chicken salad for a healthy brunch.
Credit: iStockphoto.com/KateSmirnova
Preparation time: 10 minutes
Cook time: 40 minutes
Yield: 12 servings
1/2 cup coconut flour
1/2 teaspoon salt
1/4 teaspoon baking soda
6 eggs
1/2 cup coconut oil, melted
1/4 cup honey
1/2 tablespoon pure vanilla extract
Zest of 1 lime
2 tablespoons lime juice
1-1/2 tablespoons poppy seeds
1-1/4 cup fresh blueberries (or frozen, defrosted)
Preheat the oven to 350 degrees F.
Paleo Diet Recipes
In the Paleo diet (or cave man diet), crunchy snacks like potato chips aren't approved — but Cocoa-Cinnamon Coconut Chips are satisfyingly crunchable. Here, Paleo-friendly coconut is lightly toasted and sprinkled with sweet seasonings. For something savory, replace the cocoa and cinnamon with garlic powder, chili powder, or garam masala.
Leafy green kale is a perfect Paleo diet food, full of fiber and anti-oxidants. And eating Paleo- (or cave man) style doesn't necessarily mean raw veggies. Here, sesame oil and fresh ginger add an Asian flair to steamed kale; but you can make it Italian by substituting olive oil and crushed garlic. If you don't have kale, try collards, beet tops, and spinach — it's all good.
Paleo Diet Recipes
You can eat like a (civilized) cave man with this recipe for a one-pot Paleo entree: Slow Cooker Pork and Sauerkraut. The secret to this Paleo pleaser is to brown the pork before adding the sauerkraut. Serve it with unsweetened applesauce and mashed cauliflower on the side, and dig in!
Credit: ©iStockphoto.com/Lehner 2009
Slow Cooker Pork and Sauerkraut
Time: 15 minutes to assemble and 8 – 10 hours to cook.
Paleo Diet Recipes
The second week of the Paleo diet plan may feel less exciting than the first week. After a week or ten days, the Paleo way of eating begins to feel more comfortable, but it hasn't quite reached the stage where you can safely call it a habit. There's still more work to be done to make living Paleo feel like second nature.
Paleo Diet Recipes
Three weeks into the Paleo diet, you should really be feeling like a champ. You're well on your way to creating your new Paleo lifestyle. For the most part, your cravings have been kicked to the curb, the sugar demon has been banished, and rather than thinking about the foods you miss, you're thinking about the goals you want to tackle when your 30-Day Reset is complete.
Paleo Diet Recipes
During the fourth week of your Paleo diet, you're probably feeling pretty excited, and you may experience some anxiety. How closely you follow the Paleo rules after this week is up to you.
Your body now is healed and your habits are reset, so you have an opportunity to decide how often you'll stray from "perfect Paleo," what your treats will be, and how you'll move forward with eating, exercise, and rest to create your optimal lifestyle.
The foods to avoid in the Paleo (or cave man) diet are ones that wreak havoc on your health and sabotage weight-loss goals. Unapproved Paleo foods create hormonal imbalances, trigger inflammation, and make you age more quickly.
Say goodbye to grains and gluten
Grains contain toxic antinutrients — substances that prevent your body from absorbing the nutrients it needs and that create autoimmune and digestive irritation — and inflammatory proteins like gluten.
Paleo Diet Recipes
The modern version of ambrosia salad is usually full of preservatives and lots of non-Paleo ingredients. This version is a tasty alternative for Paleo fruit and cream lovers.
Credit: iStockphoto.com/chas53
Preparation time: 25 minutes
Yield: 8 servings
3/4 cup unsweetened shredded coconut, toasted
3/4 cup pecans, toasted and coarsely chopped
1/8 teaspoon salt
2 large seedless oranges
One 14.
If you're missing mashed potatoes on your Paleo diet, try Mashed Cauliflower instead. You can use fresh cauliflower for this recipe, but frozen cauliflower packs the same nutritional punch and reaches a creamy texture faster and easier than fresh.
Credit: ©iStockphoto.com/Ockra
Preparation time: 5 minutes
Cook time: 5 minutes
Yield: 2–4 servings
2 garlic cloves
One 16-ounce bag frozen cauliflower florets
1-1/2 tablespoons coconut oil
1/2 cup coconut milk
2 teaspoons dried thyme leaves
Salt and ground black pepper to taste
Peel the garlic and cook along with the cauliflower, following the package directions, until the cauliflower is very soft but not waterlogged.
Paleo Diet Recipes
These Paleo-friendly Spaghetti Squash Fritters are great topped with browned ground beef or lamb, served with chili or enjoyed alongside grilled meats and slow-cooked meals.
Credit: ©iStockphoto.com/alekcey
Garnished with parsley; not included in nutritional information
Preparation time: 10 minutes
Cook time: 5 minutes
Yield: 4 servings
1/2 onion, finely minced
1/2 cup almond flour
3 large eggs
1/2 teaspoon salt
1/2 teaspoon ground black pepper
1 spaghetti squash, roasted and shredded (about 4 cups)
1 to 2 tablespoons coconut oil
In a large bowl, mix onion, almond flour, eggs, salt, and pepper with a whisk until combined.
Paleo Diet Recipes
The right side dish can elevate a boring pork chop or bunless hamburger to favorite-dinner status. What's a bunless burger without fries? These sweet potato fries provide the perfect solution.
Credit: ©iStockphoto.com/Arijuhani
Preparation time: 10 minutes
Cook time: 40 minutes
Yield: 4 servings
2 large sweet potatoes
1 tablespoon arrowroot powder
2 tablespoons coconut oil
1/2 tablespoon ground cumin
1 teaspoon chili powder
1/4 teaspoon ground cinnamon
1/4 teaspoon dried thyme
1/4 teaspoon salt, plus more to taste
1/4 teaspoon ground black pepper
Preheat the oven to 450 degrees.
Not exactly traditional pasta, but if you're craving the a big bowl of noodles, these Paleo-friendly Zucchini Noodles should satisfy. Sweating the zucchini noodles with salt is essential in this Paleo recipe so they don’t become watery and limp during cooking. If you use this technique, the result is zucchini noodles with the texture of al dente pasta.
Living Paleo means putting real food first, just like the cave men did, in your Paleo diet plan. But the modern world presents some real nutritional challenges, and sometimes supplementation — for a short period of time — can be a good idea to help restore balance in your body.
To get your supplements in the purest possible form, buy the highest quality you can afford from health professionals or a reputable natural health store.
Generally speaking, the brighter or darker the color of the vegetable, the better it is for you. But don’t be fooled by cauliflower’s pale color; it packs a nutritional wallop. Loaded with vitamin C, cauliflower is a rich source of antioxidants, including beta carotene and other phytonutrients.
It also helps fight inflammation, thanks to high amounts of vitamin K and omega-3 fatty acids, and it’s a good source of thiamine (B1), riboflavin (B2), folic acid (B9), phosphorus, and potassium.
Paleo Diet Recipes
You can turn this great Paleo side dish into a complete meal by adding cooked chicken, beef, lamb, pork, or seafood during the last step.
Credit: iStockphoto.com/aluxum
Preparation time: 5 minutes
Cook time: 10 minutes
Yield: 4 servings
1 large bunch broccoli, broken into small florets
1/4 cup water
2 teaspoons Garam Masala
2 cloves fresh garlic, minced
Pinch of salt
1 teaspoon coconut oil
1/2 cup coconut milk
Heat a large skillet over medium-high heat, and add the broccoli and water.
Paleo Diet Recipes
If you're craving the crunch of old-fashioned potato chips, try these Paleo-friendly ones instead. Eat these chips fairly soon after baking — they can begin to wilt after about 30 minutes out of the oven.
Credit: ©iStockphoto.com/reid3850
Preparation time: 2 minutes
Cook time: 10– 12minutes
Yield: 3 servings
4 cups raw kale, washed, dried, and torn into 2-inch pieces
1 tablespoon coconut oil, melted
Salt to taste
Preheat the oven to 350 degrees.
Paleo Diet Recipes
This Paleo snack is also a sweet treat, so be sure to serve it with some protein to balance the sugars. A piece of grilled chicken breast or a hard-boiled egg is a good accompaniment.
Credit: ©iStockphoto.com/clearstockconcepts
Preparation time: 2 minutes
Yield: 2 servings
1 raw apple
2 tablespoons almond butter
1/4 teaspoon pure vanilla extract
1/4 teaspoon ground cinnamon
Dash of salt
1 tablespoon raisins
With a sharp knife, cut the apple into six equal slices.
Paleo Diet Recipes
Foods that are part of the Paleo diet, sometimes called the cave man diet, include very few processed items. A few processed foods — olives, canned fish, coconut milk, and curry paste, for example —are included on the Paleo-approved list, but generally, you want to avoid any factory-produced food.
Here's a bit of advice to carry you through your Paleo grocery shopping experience: If you don't recognize the ingredient as food, you shouldn't eat it.
Living Paleo doesn’t mean you have to give up all your favorite comfort foods. This recipe for family-friendly All-American Meatloaf can be doubled, frozen, or enjoyed as leftovers throughout the week.
Credit: ©iStockphoto.com/bhofack2
Preparation time: 30 minutes
Cook time: 80 minutes
Yield: 8 servings
1/2 cup Cave Man Ketchup
1/2 tablespoon cider vinegar
1 tablespoon honey (optional)
1/2 head cauliflower
2 teaspoons coconut oil
1 medium onion, diced
2 cloves garlic, minced
2 large eggs
1/2 teaspoon dried thyme
1 teaspoon salt
1/2 teaspoon ground black pepper
2 teaspoons Dijon mustard
2 teaspoons coconut aminos
1/4 teaspoon hot pepper sauce
1/2 cup coconut milk
1 cup fresh parsley leaves, minced (about 1/3 cup)
2 pounds ground beef
Preheat the oven to 350 degrees.
This Paleo-friendly recipe for Leafy Tacos is easy to double. Use leftovers tossed in a taco salad, spooned into a baked sweet potato, or scrambled into eggs.
Credit: ©iStockphoto.com/Paul_Brighton
Preparation time: 2 minutes
Cook time: 20 minutes
Yield: 4 servings
2 teaspoons coconut oil
1 small onion, minced
3 cloves garlic, minced
2 tablespoons chili powder
1 teaspoon ground cumin
1 teaspoon ground coriander
1/2 teaspoon dried oregano leaves
1/4 teaspoon ground cayenne pepper
1/2 teaspoon salt
1 pound ground beef
2 tablespoons tomato paste
1/2 cup chicken broth
2 teaspoons cider vinegar
1 large head lettuce (butter, romaine, or leaf)
Garnishes: diced avocado, onion, tomato, jalapeño or other chile pepper, minced cilantro
Heat coconut oil in skillet over medium heat until hot, about 2 minutes; add onion and cook until softened, about 4 minutes.
Paleo Diet Recipes
With some ingredient substitution and lots of vegetables, translating old favorites into your new Paleo lifestyle is easy. This twist on traditional spaghetti and meatballs enables you to enjoy a family favorite the Paleo way.
© zarzamora / Shutterstock.com
Preparation time: 10 minutesCook time: 40 minutesYield: 4 servings
1 large spaghetti squash
3 tablespoons water
3/4 pound ground beef
1/4 pound ground pork
1/2 cup fresh parsley leaves, minced
1 large egg
1 clove plus 2 cloves garlic, minced
1 teaspoon salt
1/2 teaspoon ground black pepper
1 tablespoon coconut oil
One 28-ounce can diced fire-roasted tomatoes
8 large basil leaves, slivered
Salt and ground black pepper to taste
Preheat the oven to 375 degrees.
Something is undeniably comforting about a steaming mug of soup or deep bowl of stew. In this hearty and paleo-friendly recipe, you can substitute ground pork for the ground turkey. You may also substitute other greens for the spinach. Collard greens, Swiss chard, kale, and escarole are all good choices.
Credit: iStockphoto.
Making soups and stews like this Thai-flavoried Paleo version is so easy! Most of the work is done during simmering, so after a short investment of time to prep the ingredients, you can walk away and let the stove do the work. You can find Thai red curry paste in most grocery stores and online retailers. The Thai Kitchen brand is sugar free and Paleo friendly.
Paleo Diet Recipes
When you start living the Paleo lifestyle, your green living will start to evolve naturally. Living a green, or non-toxic, lifestyle, much like cave men, doesn't require you to give up all the things you like but simply adjust your choices.
You have to change your paradigm to one that understands that in order to be as healthy as possible, you have to make reducing toxins an important part of your lifestyle.
Paleo Diet Recipes
When you begin living Paleo, you will sleep better. Cave men had good sleeping habits, and when you begin to maintain good sleeping habits, you'll discover good sleep has a domino effect in your life. You'll move better, think better, and be more motivated to eat better. Sleep is your foundational piece to everything and developing living Paleo sleeping habits are key.
This Paleo-friendly pulled pork can be used with or without the Tangy BBQ Sauce (recipe follows). The sauce also can be used in other dishes. For example, you can spice up grilled chicken or add it to a burger for an extra zing.
Credit: iStockphoto.com/MarkGillow
Preparation time: 15 minutes
Cook time: 8–10 hours
Yield: 4 servings
2 tablespoons smoked paprika
2 tablespoons ground black pepper
2 tablespoons ground cumin
1 tablespoon unsweetened cocoa powder
1 tablespoon salt
2 pounds boneless pork shoulder, trimmed of excess fat and blotted dry
In a small bowl, mix the paprika, black pepper, cumin, cocoa, and salt with a fork.
Paleo Diet Recipes
Although cavemen didn't have slow cookers, they couldn't have spent a lot more time hunting and gathering if they did. The slow cooker is the ultimate hands-off, meal-making machine! This recipe takes advantage of its slow-roasting capabilities to produce meat that’s fall-off-the-bone tender and very flavorful.
Paleo Diet Recipes
As your palate adapts to the bright, fresh flavors of Paleo foods, many of the same foods enjoyed by your cave men ancestors, you may find that restaurant food doesn't taste as delicious as you remember. But restaurants bring more to the table than just food — eating at a restaurant is an experience.
With a few of the following tricks, you can re-create some of that experience at home so home-cooked meals satisfy your eyes and imagination, as well as your tummy:
Go for garnish: There's no reason you can't make a beautiful restaurant-quality presentation with your food at home.
Paleo Diet Recipes
When living Paleo and eating a cave man diet, it feels as if someone plugged you back into your energy source! You feel thinner, your skin looks better, and your eyes glisten. Hormonally, things just start to "shift." You sleep better, PMS disappears, acne goes away, wrinkles fade, and you actually feel like exercising.
Paleo Diet Recipes
When living a Paleo lifestyle —like cave men — you gotta move! Making exercising a priority when living Paleo is super smart for your health and well-being. The key to looking and feeling healthy is understanding that your body needs exercise and movement to fuel you with energy. Making this one lifestyle change will have a major impact on reducing your risk of slow, progressing chronic diseases, and it will improve your quality of life.
By removing foods from your diet that cause inflammation inside your body — foods that weren't part of our hunter-gatherer ancestors' daily meals — you'll enjoy a wealth of health and lifestyle benefits. Here are some of the benefits of living Paleo:
Weight loss and increased fat burning
Increased immunity
The Paleo diet — sometimes called the cave man diet — is based on the idea that eating foods similar to those consumed by our hunter-gatherer ancestors is the healthiest, most successful path to sustainable weight loss and optimal health. These guidelines will get you started on making the transition to eating Paleo:
Build your meals around animal protein sources, vegetables, fruits, and naturally occurring, high-quality fat sources.
The results of being on the Paleo (caveman) diet is exciting — but knowing the basic science for its effectiveness is reassuring. Living Paleo means weight loss, lower blood sugar, and less inflammation in your body. Here's a look at some solid research on the value of living Paleo.
Here are some facts from leading Paleolithic researchers S.
Paleo Diet Recipes
The Paleo lifestyle, in which you try to eat like cave men, reveals some of the truths about common foods. Is it sugar or fat that's making people fat and unhealthy? Do eggs dangerously raise our cholesterol? Wait, doesn't saturated fat cause heart disease? Is alcohol a bad idea, or should you drink a glass of red wine every day?
Of course a cave man enjoyed his food, and so can you on the Paleo diet. In these Paleo-approved recipes, you'll enjoy a classic combo of pork and sauerkraut, steamed kale with an Asian flair, and crunchy toasted coconut with a hint of cinnamon and cocoa.Slow Cooker Pork and SauerkrautTry this simple one-pot Paleo entree: Slow Cooker Pork and Sauerkraut.
No reason to be afraid of fat, but living Paleo and eating like your cave man ancestors does mean a commitment to eating the right kinds of fat in quantities that support your weight goals and good health. And that means that some traditional cooking methods — like breading and deep frying — are banished from the kitchen.
Water is an essential ingredient to a Paleo diet. Cave men had a natural supply of clean, toxin-free water, but you might have to go beyond the tap for a healthy supply.
Your body is made up of about 60 percent water. Just as your body needs macronutrients (such as healthy proteins, carbohydrates, and fats) to function, it also needs water.
Paleo Diet Recipes
Carb flu describes the unpleasant symptoms some people experience when they begin the Paleo diet. Living Paleo means committing to a lifestyle that minimizes the toxins and chemicals to which you expose your body. When you begin your journey of cutting out the sugars and sugary carbohydrates, your body can go through a difficult transition.
The Paleo diet (or cave man diet) focuses on health as the core ingredient for long-term success. Based on simple, easy-to-understand nutritional principles, the Paleo diet is natural to implement. The Paleo diet refers to foods consumed during the Paleolithic era, the time from about 2.5 million years ago up to 10,000 BC.
Most people are intrigued when they're introduced to Paleo living, or living like cave men. It's hard not to be when you see so many people enthused and getting results. When you see or hear from friends and family or read about how you can lose weight, clear up skin issues, get better sleep, stabilize blood sugar, reduce chronic inflammation, and literally de-age, you pay attention!
Paleo Diet Recipes
In practicing a Paleo lifestyle, in which you try to eat like cave men, it is important to differentiate between the types of the calories you are putting in your body. Conventional thinking abides by the theory that people become overweight because they habitually eat more calories than they can burn off.
Under this theory, those extra calories lead to an individual becoming overweight and, eventually, obese.
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