Tag Archives: Paleo Recipe

Mexican Chicken Stuffed PeppersIt’s International Spicy Food Day and we’re heating things up with a recipe from our new cookbook, Real Paleo Fast & Easy. Our Mexican Chicken Stuffed Peppers are colorful crowd-pleasers that will satisfy everyone’s spicy cravings!

Tip: Blanching the pepper halves in boiling water for a couple minutes keeps them crisp enough to hold the hearty filling but soft enough to eat—without having to bake them in the oven.

Ingredients

  • 2 tablespoons extra virgin olive oil
  • ½ cup chopped onion
  • 4 cloves garlic, minced
  • 1 medium jalapeño or serrano chile, seeded and chopped
  • 2 pounds ground uncooked chicken or turkey
  • 2 tablespoons Mexican Seasoning (recipe below)
  • 1 14.5 ounce can no-salt-added fire-roasted diced tomatoes
  • ½ cup chopped fresh cilantro
  • 4 medium red, yellow, and/or orange sweet peppers
  • Lime wedges

Instructions

In a large skillet heat oil over medium heat. Add onion, garlic, and chile; cook and stir 2 minutes. Add ground chicken; cook until no longer pink. Sprinkle with Mexican Seasoning; stir well. Stir in undrained tomatoes. Bring to boiling; reduce heat. Simmer, uncovered, 5 to 7 minutes or until most of the liquid has evaporated. Stir in ¼ cup of the cilantro.

Meanwhile, cut sweet peppers in half vertically (from stems to bottoms). Remove and discard stems, seeds, and membranes. In a large pot blanch peppers in boiling water 2 to 3 minutes or just until tender; drain. Fill peppers with chicken mixture.

For each serving, arrange 2 pepper halves on a plate. Sprinkle with the remaining cilantro and serve with lime wedges.

Serves 4

Mexican Seasoning Ingredients
  • 1 tablespoon cumin seeds
  • 4 teaspoons paprika
  • 1 tablespoon preservative-free granulated garlic
  • 1 teaspoon dried oregano
  • ½ to 1 teaspoon ground chipotle pepper or cayenne pepper (optional)
  • ½ teaspoon ground cinnamon
  • ¼ teaspoon ground saffron
Mexican Seasoning Instructions

In a dry small skillet toast cumin seeds over medium-low heat 1 to 2 minutes or until fragrant, shaking skillet occasionally. Remove from heat; cool 2 minutes. Transfer seeds to a spice grinder; grind to a powder. Transfer cumin to a small bowl. Stir in paprika, garlic, oregano, chipotle pepper (if using), cinnamon, and saffron. Store in an airtight container at room temperature up to 6 months. Stir or shake before using. Makes about ¼ cup.

Paleo Independence Slaw | The Paleo Diet

Are you looking for a festive, innovative Paleo dish to serve for your 4th of July celebration? Classic Independence Day fare usually consists of Neolithic foods, such as corn on the cob, baked beans, and artificially colored blue foods.  However, natural red and blue colored foods, such as in this patriotic Paleo Independence Slaw, will brighten your buffet table and deliver a powerful punch to your taste buds. It is loaded with antioxidants, easy to make and it will compliment just about any main dish at your Independence Day BBQ.

Fruits and vegetables get their red, purple and blue hues from naturally occurring water-soluble pigments called anthocyanins, which are part of the flavonoid family. Research has shown that they contain antioxidant, anti-inflammatory, antimicrobial and anti-carcinogenic properties. In addition, anthocyanins positively affect the health of blood vessels, platelets and lipoproteins, as well as reduce the risk of coronary heart diseases.1 The intake of anthocyanin-rich foods has been shown to also reduce the incidence of cardiovascular disease, cancer, and hyperlipidemias.2

Truly blue pigments are actually quite rare, with borage flowers and the indigo milk cap mushroom being the two that can be eaten while maintaining their blue pigments.3 More typical is the color bluish-purple, which often results from the pH changes, due to the instability of the anthocyanins pigments.4 For example, red cabbage can turn bright red, purple, blue or dark blue-green depending on exposure to different acidity levels. To make a blue food dye, slice up red cabbage leaves and boil for 10-15 minutes. Although blueberries, a popular 4th of July staple appear blue when you pick them, they actually turn red-purple when they are crushed. The pigment in the skin is blue at a neutral pH, but turns red when exposed to the acid of the berries.5

Our Paleo Independence Slaw utilizes purple carrots for their bluish tint. Purple carrots were the dominating carrot variety until the 17th century.6 They contain the same bioavailability of beta-carotene as orange carrots,7 and contain 38–98 mg anthocyanin per 100 g weight.8 Red onion and red cabbage, that have been identified to have over 36 types of anthocyanins,9 are also used for their vibrant color. Jicama, rich in Vitamin C,10 provides a satisfying crunch to the slaw. Some of our other favorite foods for the holiday that can be incorporated into this raw slaw include red beets and tomatoes, as well as white cauliflower and parsnips.

There is more to explore with regards to Paleo red, white and blue foods beyond blueberries, strawberries, and whipped coconut cream. This vegetable slaw recipe will inspire you to expand the options at your summer celebration. Everyone will enjoy pairing it with grilled grass-fed meat or wild seafood, so I’d suggest you double or triple the recipe. It stores well up to a day in advance.

PALEO RED, WHITE AND BLUE SLAW

(Serves 2-4)

INGREDIENTS

  • 2-3 purple carrots (with the skin on)
  • ½ head large red cabbage
  • ½ jicama
  • ½ small red onion

VINAIGRETTE

  • 1 shallot finely minced
  • 2 Tablespoons avocado oil
  • 1 Tablespoon fresh lemon juice
  • pepper to taste
wm-paleo-independence-slaw-7
1. Using a sharp knife or mandolin slicer, julienne the carrots, cabbage, jicama, and red onion.
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REFERENCES

[1] Mazza, Giuseppe. “Anthocyanins and heart health.” ANNALI-ISTITUTO SUPERIORE DI SANITA 43.4 (2007): 369.

[2] de Pascual-Teresa, Sonia, and Maria Teresa Sanchez-Ballesta. “Anthocyanins: from plant to health.” Phytochemistry reviews 7.2 (2008): 281-299.

[3] Available at: http://www.mushroomexpert.com/lactarius_indigo.html. Accessed on June 25, 2015.

[4] Fossen, Torgils, Luis Cabrita, and Oyvind M. Andersen. “Colour and stability of pure anthocyanins influenced by pH including the alkaline region.” Food Chemistry 63.4 (1998): 435-440.

[5] Brownmiller, C., L. R. Howard, and R. L. Prior. “Processing and storage effects on monomeric anthocyanins, percent polymeric color, and antioxidant capacity of processed blueberry products.” Journal of food science 73.5 (2008): H72-H79.

[6] Banga, O. “The development of the original European carrot material.”Euphytica 6.1 (1957): 64-76.

[7] Dosti, Mandy Porter, et al. “Bioavailability of β-carotene (βC) from purple carrots is the same as typical orange carrots while high-βC carrots increase βC stores in Mongolian gerbils (Meriones unguiculatus).” British journal of nutrition 96.02 (2006): 258-267.

[8] Lazcano, Carlos A., Kil Sun Yoo, and Leonard M. Pike. “A method for measuring anthocyanins after removing carotenes in purple colored carrots.”Scientia horticulturae 90.3 (2001): 321-324.

[9] Available at: http://www.sciencedaily.com/releases/2008/03/080307081409.htm. Accessed on June 25, 2015.

[10] Available at: http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2727/2. Accessed on June 25, 2015.

Quick N' Simple Paleo Salads | The Paleo Diet

Are you looking for a fresh way to make vegetables shine on your Paleo diet? Look no further than these two recipes for quick and simple Paleo salads. Their colorful components are high in antioxidants to combat oxidative stress,1 Omega-3 fatty acids to reduce overall inflammation,2 and most importantly flavor to keep you coming back to each recipe.

Despite popular misconceptions about the Paleo diet, there’s much more to the lifestyle than eating a lot of meat and protein. Take advantage of the seasonal abundance of locally available fruits and vegetables and experience these recipes for yourself this summer.

SPINACH PALEO SALAD WITH NECTARINES AND PECANS

You’ll find this spinach salad fancy and filling enough to impress your guests at an al fresco summer fete, yet quick enough to pull together after a long day at the office. The natural sweetness from nectarines, or even peaches or apricots if you prefer, blends perfectly with creamy avocados, juicy tomatoes, crunchy pecans, and wild salmon.

INGREDIENTS

Quick N' Simple Paleo Salads | The Paleo Diet

SALAD

  • 2 cups of baby spinach leaves
  • ½ an avocado
  • ½ ripe nectarine
  • ½ cup cherry tomatoes
  • 1/3 cup raw pecans
  • 6 oz. fresh wild salmon with skin or your favorite fish
  • 1-2 tsp. avocado oil

VINAIGRETTE

DIRECTIONS

Quick N' Simple Paleo Salads | The Paleo Diet
1. Preheat the oven to 400° degrees.

2. Heat a cast iron pan over medium high heat until very hot.

3. Add the avocado oil. Once melted, place the salmon skin side down in the center of the pan and sear for 2-3 minutes.

Quick N' Simple Paleo Salads | The Paleo Diet
4. Place the pan in the oven and cook the salmon until it feels firm to the touch with your finger, about 2-4 minutes depending on thickness.

5. While the salmon cooks assemble the spinach with the remaining ingredients, chopping the nectarine, tomatoes, avocado, and pecans into pieces.

6. In a separate small bowl, blend the freshly squeezed lemon juice with the Dijon-style mustard, and slowly whisk in the walnut oil to emulsify. Season with freshly ground pepper.

7. Dress the spinach salad with the vinaigrette and top with the salmon.

CHOPPED SUMMER PALEO SALAD

I make this chopped salad all summer long. It’s one of my favorite things to stock in the fridge to round out a meal or to grab for a snack on the go. You’ll find it’s versatile enough to experiment with adding additional vegetables like jicama, which in addition to the cucumbers, peppers, and carrots stay crisp in the dressing and combine well with the juicy tomatoes available during the summer.

Adding a protein, such as a salt-free can of tuna, or leftover poached chicken transforms the salad into a meal. However, it tastes just as delicious as a vegetable only side.

INGREDIENTS

Quick N' Simple Paleo Salads | The Paleo Diet

Salad

  • 1 large heirloom tomato
  • 1 carrot
  • 1 cucumber
  • 1 yellow or green pepper
  • 1 avocado
  • 1 can of unsalted albacore tuna

Vinaigrette

  • 2 tsp fresh lime juice
  • 3 tsp macadamia nut oil
  • Fresh ground pepper to taste

DIRECTIONS

Quick N' Simple Paleo Salads | The Paleo Diet
1. In a small bowl emulsify the macadamia nut oil into the fresh lime juice. Add pepper to taste.

2. Chop the vegetables in to large, bite sized pieces.

Quick N' Simple Paleo Salads | The Paleo Diet
3. Break up the tuna with a fork.

4.Toss the tuna with the chopped vegetables and the lime vinaigrette to enjoy.

 

REFERENCES

[1]Joseph, James A., et al. “Reversals of age-related declines in neuronal signal transduction, cognitive, and motor behavioral deficits with blueberry, spinach, or strawberry dietary supplementation.” The Journal of Neuroscience 19.18 (1999): 8114-8121.

[2] Kris-Etherton, Penny M., William S. Harris, and Lawrence J. Appel. “Fish consumption, fish oil, omega-3 fatty acids, and cardiovascular disease.”circulation 106.21 (2002): 2747-2757.

The Paleo Diet Top 10

Are Potatoes Paleo? | The Paleo Diet

Are Potatoes Paleo?

I have noticed in the last few years that many Paleo Dieters believe that potatoes can be regularly consumed without any adverse health effects. Part of this misinformation seems to stem from writers of blogs and others who are unfamiliar with the scientific literature regarding potatoes. So should we be eating potatoes or not?  Continue reading…

Beans and Legumes: Are They Paleo? | The Paleo Diet

Beans and Legumes: Are They Paleo?

A few days ago I was delighted to learn that Dr. Oz was going to again feature The Paleo Diet on his nationally syndicated television show along with one of my co-authors, Nell Stephenson, ofThe Paleo Diet Cookbook. I tuned into the Dr. Oz show and was happy about most of what I saw except for Chris Kresser.  Continue reading…

Paleo Banana Pancakes | The Paleo Diet

Paleo Banana Pancakes

Substituting non-Paleo favorites is always tricky, but Banana Pancakes are one of my favorite things to eat! You can also do this with a grated apple too. Enjoy and look forward to breakfast the Paleo way as much as I do! Continue reading…

Bacon: Is There Anything Less To Discuss? | The Paleo Diet

Bacon: Is There Anything Left to Discuss?

Over the past few years, craze over bacon has surged in the Paleo community, but is it Paleo or isn’t it? It seems like just about every bacon issue under the sun has been argued, discussed and disputed on Paleo blogs, websites and cookbooks.  Continue reading…

Is Coffee Paleo? | The Paleo Diet

Coffee: Is it Paleo?

Many people who switch to The Paleo Diet often find themselves questioning their ritual morning cup of coffee. With roughly 90% of the North American population consuming coffee on a daily basis you’re left wondering if coffee is acceptable on your Paleo menu. Continue reading…

Ultimate Antioxidant Paleo Breakfast Bowl | The Paleo Diet

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!), shopping and supporting local is not only encouraged, but also nutritious. Continue reading…

Habitual Marijuana Use and The Paleo Diet

Habitual Marijuana Use and the Paleo Diet: What a Long Strange Trip it’s Been

Last month I had the pleasure to lecture on the Paleo Diet in Sydney, Australia at the BioCeuticals Research Symposium. After my presentation a couple who appeared to be in their late 40s to early 50s approached the podium.  Continue reading…

Is Quinoa Paleo? | The Paleo Diet

Is Quinoa Paleo?

This is Millie, I have a masters in Kin Ex science CSULB, I am a fitness coordinator at Boeing Long Beach, Ca, and teach yoga at CSULB & the LB fitness center. My husband has M.S…I started ‘us’ on the Paleo diet 5 months ago…  We have experienced amazing results!  Continue reading…

Vegetarian and Vega Diets: Nutritional Disasters Part 1 | The Paleo Diet

Vegetarian and Vegan Diets: Nutritional Disasters Part 1

Over the years since the publication of my first book, I have been asked time and again if there is a vegetarian version of The Paleo Diet. I’ve got to say emphatically – No! Vegetarian diets are a bit of a moving target because they come in at least three major versions.  Continue reading…

Vitamin and Mineral Supplements | The Paleo Diet

Vitamin and Nutritional Supplements Increase Chronic Disease Morbidity (Incidence) and Mortality (Death)

When you start eating Paleo, you simply won’t require vitamin or mineral supplements. If you choose to take antioxidant and/or B vitamins, you will increase your risk of cancer, heart disease and dying.  Continue reading…

Slow Cooked Paleo Pork Ribs and Roots

Paleo pork ribs, cooked slowly to perfection, are truly one of the most delicious foods out there. For too long, however, they’ve unrightfully demonized as an unhealthy food. Because they contain saturated fat, many institutions are still advancing the outdated and disproven theory that saturated fat increases your risk for heart disease.

Recently, for example, Claire Hewat, the CEO of the Dietitians Association of Australia, wrote an opinion piece for the Newcastle Herald in which she expressed several opinions contrary to the science behind the Paleo diet. Among her list of “healthy fats,” she includes both sunflower and canola oil, both of which contain significant quantities of inflammatory omega-6 fatty acids.1

Hewat contends that “too much saturated fat increases one’s risk for heart disease,” and recommends replacing foods containing saturated fat with those containing unsaturated fat. Technically, she’s right because too much of anything is unhealthy, but the scientific literature doesn’t support extreme reductions of dietary saturated fat. To the contrary, saturated fat, from both plant and animal foods, consumed in accordance with Paleo diet principles, is health supportive.

Also, it’s important to dispel the myth that pork and other animal fats are solely saturated fat; they’re actually proportionately higher in unsaturated fat. Lard, for example, is roughly 41% saturated fat, 47% monounsaturated, and 12% polyunsaturated. Tallow is about 50% saturated, 46% monounsaturated, and 4% polyunsaturated.

Besides containing healthy varieties and quantities of fat, pork ribs are also rich in B-vitamins, zinc, selenium, and protein.

Try our Slow Cooked Paleo Pork Ribs and Roots recipe, paired with a fresh garden salad, for a delicious, nutritious, complete Paleo meal.

INGREDIENTS

    • 2-3 lbs. pork ribs
    • 4 cloves garlic, pressed
    • 1 large white onion, cut into half-moon slices
    • 3-4 turnips, cut into large-bite chunks
    • 3-4 carrots, cut into large-bite chunks
    • 1 tbsp allspice
    • 2 cans diced tomatoes (BPA-free, no-salt added)
    • ¼ cup white wine vinegar
    • Freshly milled black pepper

DIRECTIONS

slow-cooked-ribs1
1. Cut the rib rack into pieces of 2-3 ribs each. 2. Bring a nonstick pan to medium heat and cook the ribs about 5-10 minutes per side until they brown slightly.
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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.

See more recipes!

 

REFERENCES

[1] Hewat, Claire. (Mar 30, 2015). OPINION: Myths and legends of food. Newcastle Herald. 

Red Meat, Insulin Sensitivity, and Sage Infused Mushroom Paleo Burgers | The Paleo Diet

Does red meat consumption increase your risk for developing type-2 diabetes? Some epidemiologic studies have suggested this much, while also linking increased dairy consumption with decreased type-2 diabetes risk.1 Insulin sensitivity is the proposed mechanism driving these associations.

People with low insulin sensitivity, also known as being insulin resistant, require greater amounts of insulin from the pancreas to stabilize blood glucose levels. Over time, insulin resistance promotes type-2 diabetes as the pancreas fails to satisfy the body’s insulin requirements. This causes excess glucose to build up in the bloodstream, thereby promoting type-2 diabetes.

Previously published epidemiological studies have led to the hypothesis that increased red meat consumption promotes lower insulin sensitivity, whereas increased dairy consumption promotes higher insulin sensitivity. This hypothesis, however, has not been tested via randomized controlled trials, until now.

For a study recently published in the American Journal of Clinical Nutrition, researchers tested three different diets on 47 overweight or obese men and women.2 The diets included a) a diet high in red meat with minimal dairy, b) a diet high in dairy with no red meat, and c) a diet with no red meat, nor any dairy. Each participant followed each diet for a period of four weeks.

Until now, few intervention studies have evaluated red meat and dairy for their effects on insulin sensitivity in the absence of weight loss. The researchers, therefore, designed this study to maintain weight stability so as to isolate the effects of red meat and dairy on insulin sensitivity. Their primary hypothesis was that the red meat diet would produce greater insulin resistance (lower insulin sensitivity) compared to the high-dairy diet.

To their surprise, the opposite happened. Fasting insulin was significantly higher after the high-dairy diet compared to the red meat diet. There was no change in fasting glucose, which means the high-dairy diet promoted greater insulin resistance (lower insulin sensitivity) than the red meat diet.

These findings run contrary to the hypothesis that red meat consumption increases your risk for type-2 diabetes. Red meat, as those who follow the Paleo lifestyle know, is an invaluable source of high-quality protein and fat, as well as various vitamins and minerals. Continue eating it and should you be short on inspiration, our Sage Infused Mushroom Burgers are an excellent place to start!

SAGE INFUSED MUSHROOM BURGERS

Ingredients

  • 1 lb lean ground beef
  • ¼ lb mushrooms
  • 2 tbsp fresh sage, chopped finely
  • 3 cloves garlic
  • 4 tbsp olive oil, divided
  • Freshly milled black pepper

DIRECTIONS

sage-mushroom-burger5
1. Wash the mushrooms and chop them into quarters. 2. Place them on a baking sheet and roast at 350°F for 15 to 20 minutes, or until they reduce by half.
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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.

 

REFERENCES

[1] Turner, KM, et al. (Mar 2015). Red meat, dairy, and insulin sensitivity: a randomized crossover intervention study. American Journal of Clinical Nutrition, 101(3). Retrieved from http://ajcn.nutrition.org/content/early/2015/03/25/ajcn.114.104976.abstract

[2] Ibid. Turner

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