Tag Archives: slow cooker

2016 Fireworks | The Paleo Diet

Paleo critics are always voicing unsubstantiated claims. Their attacks are easily countered, but they sometimes create confusion and discouragement, especially for those who are new to Paleo. The British Dietetic Association, for example, has called Paleo a “time consuming, socially-isolating diet.” If you’re just starting out with Paleo, it’s probably better to get your advice from people who actually follow the lifestyle, not from critics who simply parrot talking points.

The Paleo Diet shouldn’t be time consuming or socially isolating, nor should it be overly expensive. Above all, the Paleo Diet is flexible. Whatever your personal circumstances, you can customize the Paleo Diet so it works for you. Here are 5 great tips to get you started.

1. Master the Slow-Cooker

The slow-cooker is one of your best kitchen-friends. It saves you time and money while helping you cook meals that taste like they were prepared by a professional chef…or by your grandmother. With a slow-cooker, you can save money on meat by buying the cheaper, tougher cuts, which are just as tasty (and nutritious) after being cooked for several hours.

The slow-cooker also saves you time, because the cooking is passive. Slow-cookers are designed to be safe even when they are unattended. Most of us would be wary about leaving the oven or stove turned on while we were away from the house for several hours. With a slow-cooker, however, this is perfectly acceptable.

2. Eating at Restaurants

Paleo need not be “socially isolating.” Sure, if your friends are going out for pizza and sodas, you should probably pass, but at most restaurants you’ll find plenty of Paleo-compliant choices. Go for grilled meat or fish plus steamed vegetables or a salad. Salad dressings will typically have canola or other vegetable oils, so ask your server to bring you olive oil and lemon juice on the side.

3. Lunch On the Go

The reality of our modern lifestyles is that you probably won’t be able to eat every meal at home. Get into the habit of taking your lunch with you, especially if you work at an office. Make a Paleo meal, preferably something that tastes good cold, and get some glass or BPA-free plastic storage containers with lids that lock into place. Usually you can find mini-size containers for sauces and dressing, so as to avoid soggy salads.

4. Strategic Leftovers

Another key to minimizing kitchen time is using leftovers strategically. This starts by intentionally cooking extras, with the plan of using these extras for upcoming meals. For example, you’re cooking steaks. Cook one or two more than you need. Let them cool and then refrigerate. Later, slice thinly with a sharp knife. Add this to a salad. Congratulations, you’re salad has just become a complete meal. You can do the same thing with turkey, duck, lamb, and other meats.

5. Making Fabulous Sauces

A great way to fancy up your vegetable dishes is with sauces. Sure, you could just drizzle some coconut oil or olive oil on salads and steamed vegetables, but sauces bring these foods to another level, which might be important for you, especially if you are seeking more variety and when cooking for family or friends.

Here’s a simple sauce strategy. You’ll need a blender, preferably a small one. Blend a small handful of nuts (cashews, almonds, or macadamia) with a couple spoons of olive oil, a few spoons of lemon juice, and a handful of washed herbs (stems removed), like parsley, cilantro, or mint. Add just enough water to achieve a smooth, creamy texture.

You’ll find plenty more tips and tricks throughout this website. Start the New Year off right. Make Paleo work for you!


5 Tips for Eating Paleo on a Budget | The Paleo Diet

The Paleo Diet is sometimes dismissed as elitist and only for those who can afford daily prime mignon. This criticism stems from a wider misconception that Paleo is “meat-only” or “meat heavy.” Indeed, the Paleo diet does include appreciable amounts of animal foods, but eating Paleo doesn’t require eating the most expensive varieties of animal foods. Our ancestors were extremely efficient, eating animals and fish from nose to tail, leaving nothing wasted. We can and should emulate this approach, not only because it ensures balanced nutrition, but also because it’s more economical.

So, if you are trying to make Paleo work within the confines of a limited budget or you have several hungry children to feed and wonder whether you can afford a Paleo lifestyle, here are five key tips for minimizing food expenses while maximizing nutrition and deliciousness.

1. GET A SLOW COOKER

You might have one in your garage or closet. Market research firm NPD Group estimates that 83% of Americans own slow cookers (also known as crock pots), but only half use them regularly.1 In the UK, slow cooker sales rose 55% between 2012 –2014.2

Not only is slow cooking extremely delicious and convenient, it’s also very economical. A slow cooked stew might require six to eight hours, but its electricity costs are comparable to those of a light bulb. Electric ovens, on the other hand, are more energy intensive, averaging between 2 and 2.2 kWh. Slow cookers average around 0.09 kWh, according to the Centre for Sustainable Energy.3 What does this mean? In the US, the national average electricity cost is approximately $0.12 cents per kWh. Operating the oven for one hour, therefore, costs around $0.25, whereas operating a slow cooker for eight hours costs only $0.09.

2. SAVE WITH LESS EXPENSIVE CUTS OF MEAT

Another advantage of slow cooking is that tougher cuts of meat become naturally tenderized. You wouldn’t want to cook oxtail, skirt, flank, shin, or chuck steaks on the grill, but slow cooked for hours, these cuts are outstanding. They typically have more fat and more cartilage. Bone-in cuts also have marrow. All these elements add flavor and depth to your stews. Many cuts of lamb and pork are also incredible slow cooked, and aren’t marked up nearly as much as other cuts of meat. You can easily cut your meat costs by 50%+ compared to the more expensive, quick-cooking cuts.

3. EAT THE ORGANS

The irony of organ meat is that despite being the most nutrient dense foods by far, they are typically also the most inexpensive. Liver, for example, might cost you around $5 or $6 per pound. By including organ meats in your diet, you’ll save money while greatly boosting your nutrient intake.

4. ORGANIC VS. CONVENTIONAL

Some often balk at paying $3 for that organic avocado when the conventional one costs only $1.50. While we strongly recommend buying organic produce, if you have a limited budget, the Environmental Working Group offers their excellent Shopper’s Guide to Pesticides in Produce, showing which fruits and vegetables to always buy organic and for which conventional is probably adequate.

5. SMALL, OILY FISH

Sardines, anchovies, mackerel, and other small, oily fish are relatively inexpensive, delicious, and easy to prepare. Fish is a vital component of the Paleo diet, and you can still meet nutritional requirements and enjoy fish without buying expensive wild salmon or wild sea bass. These fish are rich in omega-3 and won’t break your bank. But, buy them fresh, not preserved in cans.

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] Carter, N. (February 25, 2009). Slow cookers have evolved over the decades. The LA Times.

[2] Weatherill, E. (October 4, 2013). Slow and pressure cookers find favour. The BBC.

[3] Christie, S. (November 22, 2013). ‘How much cheaper is a slow cooker than an oven?’ The Telegraph.

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