[Part Four in our Series on Why the Paleo Diet is a Nutrient Dense Diet]
The Paleo diet is naturally a nutrient-packed diet. But if you were on the road for a bit and eating foods that don’t give you what you need, or are just looking to periodically eat something with a little more “nutrient-punch” here’s a few recipes from The Paleo Diet Cookbook to get you started:
Fresh Start Omelet
Start your day off right with this nutrient dense breakfast. The combination of fresh greens and veggies wrapped up in protein packed Omega 3 eggs will fire up your morning. Pair with fresh fruit and you’ve got a Paleo powered meal!
- 2-3 Omega 3 eggs
- 2 Tablespoons extra virgin olive oil
- 1 stalk green onion sliced small
- ¼ cup fresh, steamed broccoli florets
- ½ small carrot shredded
- ¼ red, green, or yellow bell pepper cut into small pieces
- 1 artichoke heart (if canned, water packed and salt free) cut into bite sized pieces
- ½ cup each – fresh spinach, kale, and arugula leaves
In small bowl, scramble eggs and set aside. Saute onion in 1 Tablespoon olive oil in omelet skillet until softened. Add steamed broccoli, carrot, and bell peppers and saute for 2-3 minutes, stirring consistently. Stir together artichoke heart and greens and cook for 1-2 minutes, until greens are soft. Transfer mixture to a small bowl and set aside.
Wipe out pan with a paper towel. Coat pan with 1 Tablespoon olive oil. Turn heat to medium and pour in eggs. Cook until eggs begin to firm and small bubbles appear over surface. Add veggie mixture and fold in half. Cook for 1-2 minutes before transferring to plate.
High Octane Smoothie
Smoothies are a great way to combine all the benefits of fresh fruits and veggies with quick and easy preparation. This delicious treat is packed with nutrients and will have you powering through your workout or workday. Mix and match these ingredients with your favorite fresh Paleo foods for maximum nutritional benefits.
1 cup fresh kale leaves
1 cup fresh spinach leaves
4-6 fresh strawberries, stems removed
1 stalk celery, cut into small pieces
1 cup fresh pineapple cut into pieces
¾ cup freshly squeezed orange juice
½ avocado cut into pieces
Combine all ingredients in blender and blend on high until smooth.
Garden Harvest Salad
If fresh and nutritious is your goal, we’ve packed this salad with just what you’re looking for! Whether you grow your own veggies, raise your own chickens, or travel to the local farmers’ market or superstore, Paleo Diet followers will delight in this combination of fresh-from-the-garden produce and farm fresh chicken that is a complete meal all by itself. Be sure to choose fresh, organic ingredients to ensure the highest nutrient density when preparing and enjoying this dish.
- 1 free range, organic chicken precooked
- 1 cup walnut slices
- 1 cup chopped leaf lettuce
- 1 cup chopped kale
- 1 cup arugula
- ½ cup mixed vegetable sprouts (not bean sprouts)
- 3 green salad onions chopped
- 3 fresh tomatoes sliced into bite sized pieces
- 1 large cucumber skinned
- 1 large green, red, or yellow bell pepper
- 1 cup fresh blueberries
- 1 avocado peeled and sliced into bite sized pieces
Preheat oven to 350 degrees. Skin chicken (if desired) and cut meat into small pieces. Spread walnut slices on nonstick baking sheet and roast 10 minutes in oven. Stir nuts 2-3 times while roasting to avoid burning. Remove from oven and transfer to small bowl and let cool. Wash and prepare remaining ingredients and toss together with chicken, nuts, and Roasted Walnut Dressing. Serves 4-6
Roasted Walnut Dressing:
- 1 T minced shallots
- ¼ cup walnut oil
- ¼ cup fresh squeezed orange juice
- ¼ cup fresh parsley finely chopped
- ½ tsp smoked paprika
Combine all ingredients in small jar and shake well.