Tag Archives: breakfast

Ultimate Antioxidant Paleo Breakfast Bowl

August 3 – 9 marks the USDA’s 15th Annual National Farmers Market Week. With over 7,800 farmers markets, (up 67% since 2008!1), shopping and supporting local is not only encouraged, but also nutritious. Expect to find ultra-fresh vegetables, unique heirloom varieties, and farmers committed to quality, organic foods.

While we support organic agriculture, we acknowledge its limitations and complications. A 2012 Stanford study concluded organic foods are not significantly more nutritious than conventional foods, but may contain fewer pesticides.2 Some organic producers use natural pesticides, but their use isn’t necessarily “healthier.”3, 4 Surely there are healthful benefits to consuming organic, right? A recent study published in the British Medical Journal concluded organic foods are significantly higher in antioxidants and lower in pesticide residues.5

At farmers markets, you can speak directly with farmers and understand their philosophies regarding pesticides. Sometimes you’ll meet farmers committed to minimizing pesticides, natural or otherwise, and others whose products aren’t necessarily USDA Certified Organic, but nevertheless are high quality.

The following recipe features many antioxidant powerhouses, including cloves, the number one dietary source of polyphenols (the most common type of antioxidant).6 Yes, you can eat cloves! Soften them and they’re delicious. Berries, plums, almonds, mint (especially peppermint), and cacao are also exceptionally potent sources of antioxidants.7

INGREDIENTS

  • 1 handful of blueberries
  • 1 handful of raspberries
  • 2 or 3 small plums
  • ¾ cup almonds, soaked overnight
  • 15 to 20 cloves
  • 1 tbsp coconut oil
  • 20 mint leaves
  • 1 – 2 tbsp raw cacao (100% cacao, unsweetened)

DIRECTIONS

clark-breakfast-bowl4
Ingredients
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Christopher James Clark, B.B.A.
@nutrigrail
Nutritional Grail
www.ChristopherJamesClark.com

Christopher James Clark | The Paleo Diet TeamChristopher James Clark, B.B.A. is an award-winning writer, consultant, and chef with specialized knowledge in nutritional science and healing cuisine. He has a Business Administration degree from the University of Michigan and formerly worked as a revenue management analyst for a Fortune 100 company. For the past decade-plus, he has been designing menus, recipes, and food concepts for restaurants and spas, coaching private clients, teaching cooking workshops worldwide, and managing the kitchen for a renowned Greek yoga resort. Clark is the author of the critically acclaimed, award-winning book, Nutritional Grail.

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references

1. Retrieved July 30, 2014 from http://www.usda.gov/wps/portal/usda/usdahome?navid=KYF_MISSION

2. Smith-Spangler, C., et al. (September 4, 2012). Are organic foods safer or healthier than conventional alternatives? A Systematic Review. Annals of Internal Medicine, 157(3). Retrieved July 30, 2014 from http://www.ncbi.nlm.nih.gov/pubmed/22944875

3. Wilcox, Christie. (July 18, 2011). Mythbusting 101: Organic Farming > Conventional Agriculture. Scientific American. Retrieved July 30, 2014 from http://blogs.scientificamerican.com/science-sushi/2011/07/18/mythbusting-101-organic-farming-conventional-agriculture/

4. Wilcox, Christie. (August 15, 2011). In the immortal words of Tom Petty: “I won’t back down.” Scientific American. Retrieved July 30, 2014 from http://blogs.scientificamerican.com/science-sushi/2011/08/15/organic_myths_revisited/

5. Baranski, M., et al. (July, 2014). Higher antioxidant and lower cadmium concentrations and lower incidence of pesticide residues in organically grown crops: a systematic literature review and meta-analyses. British Medical Journal, 26(1-18). Retrieved from http://www.ncbi.nlm.nih.gov/pubmed/24968103

6. Pérez-Jiménez, J., Neveu, V., Vos, F., and Scalbert, A. (November 2010). Identification of the 100 richest dietary sources of polyphenols: an application of the Phenol-Explorer database. European Journal of Clinical Nutrition, 64(Suppl. 3). Retrieved from http://www.nature.com/ejcn/journal/v64/n3s/fig_tab/ejcn2010221t1.html#figure-title

7. Ibid.

Breakfast | The Paleo Diet

When initially transitioning to a Paleo lifestyle, most people have numerous questions regarding what to eat for breakfast. If you’ve been eating cereal, milk, and toast every day of your life, it’s time to change your thinking and habits.

A variety of meats and seafood, vegetables, and fruits, should be on your menu as you make healthy food choices every morning. Organic free range eggs paired with fresh seasonal fruits work quite well as you begin your day with Paleo foods.

After you’ve adjusted to the menu changes, start changing up your proteins with meats and seafood! While these foods may at first sound unappetizing for the morning, you will find that you will quickly adapt and begin seeking out this great form of protein on a daily basis. Before long, you will be starting your day with eggs, meat, and fish paired with fruits and vegetables and enjoying every morsel, laughing at how you once found these foods to be unpalatable at this time of the day.

Morning routines can also be some of the busiest and most challenging times of the day for the Paleo dieter. If you work a 9-5 day and find yourself with limited time to rise and shine, shower, dress, and groom yourself, along with families to care for as well, how can you find the time to prepare breakfast for yourself and your loved ones? The most successful method we’ve found is to make planning ahead part of your new lifestyle.

For dinner, we often make twice as much food as we will consume, saving the leftovers for the next morning’s breakfast. A slice of leftover halibut or a piece of free-range chicken with a side of fresh fruit, is quick and easy. You will find that starting your day this way will leave you with even energy throughout the morning and keep you from feeling ravenous hours before your lunch hour. Of course, if you are an egg lover, there are a variety of ways to prepare eggs that are surprisingly easy and quick. But, if you really can’t get to the kitchen and are in the habit of bringing breakfast along to the office, try packing a couple of hard boiled eggs and fruit the evening before so you can grab it and go.

However you choose to start your morning, making Paleo foods a part of every morning will kickstart your day and leave you feeling full of energy and ready for whatever the day has in store for you. In a very short time, you’ll find you don’t miss the traditional breakfast foods of cereal, milk, toast, and pastries and will most likely wonder how you ever got through the work or school hours when they were a regular part of your day. We wish all of our new followers success and vitality as you start each new day with a delicious Paleo menu!

All the Best,

Lorrie Cordain, M.Ed., Co-Author of The Paleo Diet Cookbook

Paleo Breakfast Scramble | The Paleo Diet

Dr. Cordain’s protein packed and flavorful scrambled eggs are guaranteed to jump start your energy levels for the day. Healthful fats and nutrients combined, this dish is one no Paleo breakfast menu should be without.

Ingredients

Serves 1-2

  • 3 Cage-free, non-antibiotic/hormone eggs
  • 1/4 – 1/2lb Breakfast sausage, ethically-raised, preservative-free
  • 3 Bacon Strips, preservative-free
    • 1/2 Onion, diced
    • 1/2 – 1 cup Fresh green chilli or salsa (optional if you are avoiding nightshades)

Directions

1. Turn on stove top burner to medium heat.

2. Layer bacon, sausage bits, and diced onions in a small, non-stick 6-inch frying pan.

3. Stir frequently with a wood spatula for 8-12 minutes or until cooked evenly.

4. Whisk three eggs in a small mixing bowl.

5. Pour egg mixture over bacon, sausage, and onions.

6. Stir frequently to avoid burning for 2-4 minutes or until eggs are set.

7. Plate egg scramble and garnish with fresh green chili or salsa



Live Well, Live Longer.
The Paleo Team

The cookbook based on the bestselling The Paleo Diet.

Dr. Loren Cordain’s The Paleo Diet has helped thousands of people lose weight, keep it off, and learn how to eat for good health by following the diet of our Paleolithic ancestors and eating the foods we were genetically designed to eat. Now this revolutionary cookbook gives you more than 150 satisfying recipes packed with great flavors, variety, and nutrition to help you enjoy the benefits of eating the Paleo way every day.

  • Based on the breakthrough diet book that has sold more than 100,000 copies to date.
  • Includes 150 simple, all-new recipes for delicious and Paleo-friendly breakfasts, brunches, lunches, dinners, snacks, and beverages.
  • Contains 2 weeks of meal plans and shopping and pantry tips.
  • Features 16 pages of Paleo color photographs
  • Helps you lose weight and boost your health and energy by focusing on lean protein and non-starchy vegetables and fruits.
  • From bestselling author Dr. Loren Cordain, the world’s leading expert on Paleolithic eating styles.

Put The Paleo Diet into action with The Paleo Diet Cookbook and eat your way to weight loss, weight control maintenance, increased energy, and lifelong health-while enjoying delicious meals you and your family will love.

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