Paleo Diet Recipes Articles

Cheat Sheet / Updated 04-08-2022

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? Use these tips to get started.

Article / Updated 08-18-2021

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. Preparation time: 10 minutes Cook time: 40 minutes Yield: 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. Cover two large baking sheets with parchment paper. Cut the squash in half lengthwise, and scoop out the seeds with a large spoon. Place squash cut side down on the baking sheet. Sprinkle the water onto the paper around the squash. Set aside. In a large bowl, mix the meat, parsley, egg, 1 clove garlic, salt, and black pepper with a fork until combined. Measure a tablespoon of meat and roll into a ball between your palms. Line up the meatballs on the prepared baking sheet, about 1/2 inch apart. Place both baking sheets in the oven and set timer for 25 to 30 minutes. While the meatballs and squash are roasting, place the coconut oil and 2 cloves garlic in a saucepan over medium-high heat. Cook until the garlic is fragrant, about 30 seconds, and then add the tomatoes and basil. Stir to combine, increase heat, and bring to a boil. Reduce heat to low and simmer, uncovered, until slightly thickened, about 10 minutes. Season with salt and pepper to taste. Cover and reduce heat so sauce is just kept warm. When the meatballs are golden brown and cooked through (about 25 to 30 minutes), add them to the tomato sauce to keep them warm. Leave the spaghetti squash in the oven to bake for an additional 10 minutes. Remove the squash from the oven and, using a hot pad to hold it, scrape the inside with a fork to shred the squash into spaghetti-like strands. To serve, mound spaghetti squash on individual plates and top with sauce and meatballs. Per serving: Calories 373 (From Fat 183); Fat 20g (Saturated 9g); Cholesterol 124mg; Sodium 695mg; Carbohydrate 22g; Dietary Fiber 4g; Protein 26g.

Article / Updated 10-15-2020

Coconut flour and almond flour are two of the most commonly used flours in Paleo and grain-free baking. Both these flours produce soft and tender baked goods, and each has its own unique delicious taste. Baking with coconut or almond flour is very easy and both are great substitutes for wheat and refined white flours. Coconut flour also can be used as a substitute for almond flour in a recipe. Coconut flour can replace almond or wheat flours in any recipe. However, when making substitutions, the properties of each of these flours have to be taken into consideration. Coconut flour is particularly absorbent and sucks up a lot of moisture. Replacing coconut flour for almond flour (or grain flours) requires that you adjust the amount of liquid and eggs added. A good starting point is to substitute 1 cup of almond flour with 1/4 cup (1 ounce) of coconut flour. You will also need to add 1 egg for every 1/4 cup of coconut flour used in addition to the eggs called for in the original recipe. Doubling the amount of liquid in the original recipe may also be necessary, but it’s best to add the same amount the recipe calls for first and then add more as needed. If your mixture seems too dry, add more liquid until you get the right consistency, or if your batter is too wet, add more coconut flour one teaspoon at a time until you get the right consistency. Another way of substituting coconut flour for almond or wheat flours in a recipe that doesn’t require using a large number of eggs is by adding a starch such as arrowroot or tapioca to your recipe. The starch gives baked goods made with coconut flour elasticity and structure. You can use a combination of half coconut flour and half starch, plus a few eggs and enough liquid to make tender Paleo baked goods. For instance, substitute 2 cups of almond flour with 1/2 cup coconut flour and 1/2 cup tapioca starch, 3 eggs, and 1/2 cup coconut milk as a base for your recipes. Trust your instincts and start experimenting. Begin by making existing recipes made with coconut flour until you get a good feel for how the flour behaves; then substitute the almond flour in a recipe using your own combinations and proportions of coconut flour, starch, eggs, and liquids. Coconut flour may seem difficult to work with at first, but you can adjust the recipe as you go, and soon you’ll get the hang of baking with it.

Step by Step / Updated 04-24-2017

The closest relative to the (two-arm/kettlebell) swing, the one-arm swing adds an additional grip challenge and rotary stability component (the ability to prevent rotation). Just like the two-arm swing, use a kettlebell or dumbbell for this exercise. Because you now bear the weight by only one side of the body, a good one-arm swing can be measured directly by the amount of rotation that doesn’t occur. So do your very best to keep your shoulders square through the movement. Here are the steps to the one-arm swing:

Step by Step / Updated 04-03-2017

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.

Video / Updated 03-28-2016

The Farmer's Carry is a great exercise that brings big benefits and is easy to execute. To perform the Farmer's Carry, start with two weights on the outside of your feet and dead lift them up. Keep your focus on maintaining a good posture with the elbows locked, and go for a little walk. This movement is best performed for time or distance, rather than repetitions.

Video / Updated 03-28-2016

Ready for a challenge? The Hanging Leg Raise may be the ultimate ab workout. This Paleo workout video shows you how to master the Hanging Leg Raise, which engages more muscular activation of the midsection than just about any other core exercise.

Video / Updated 03-28-2016

This Paleo workout video shows the explosive, hip-dominant Kettlebell Snatch movement, which is a great fat burner and conditioning movement. The Kettlebell Snatch teaches you how to reduce and produce force -- and how to master the arc by redirecting force.

Video / Updated 03-28-2016

The Four-Point Plank is a core exercise that helps prevent extension and flexion of the spine. This Paleo workout video shows you how to master the nuances of the Four-Point Plank and generate maximum tension so you can get the most out this workout.

Video / Updated 03-28-2016

In this Paleo workout video, you'll find out how to do the Muscle Up -- a comprehensive upper-body strength builder that combines a pull and a push. You need a set of gymnastic rings and a solid pull-up and dip base so you can move safely from a full pull-up into a full dip.