Tag Archives: barbecue

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.
6 item(s) « 1 of 6 »
 
 

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: //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: //www.sciencedaily.com/releases/2008/03/080307081409.htm. Accessed on June 25, 2015.

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

5 Paleo Experiences to Let the Good Times Roll | The Paleo Diet

Wouldn’t you enjoy taking it easy once in awhile? Our fast-paced, adrenalized modern lifestyle is mismatched with our Stone Age genes.1  Eating and moving like a hunter-gatherer are fundamental changes to support our physiology. However, there are additional ways to optimize our gene expression2 and mitigate the ill effects on constantly being on the go in modern times.

Spring and summer are the perfect time to embrace these ideals. Remember what it felt like when you were a child? For me it was sleeping late, spending all day outdoors barefoot, coming home covered in dirt, and enjoying endless amounts of juicy watermelon and tomatoes. Return to simpler times and engage in new experiences to fully support your Paleo diet lifestyle.

1. FORAGE FOR FOOD

It’s the ideal time of year to focus on gathering seasonally available and locally sourced foods. Steer clear of plastic wrapped produce that has traveled for days after harvest and seek opportunities to reconnect with food production. Gather your Paleo bounty from a local farmers’ market, your own garden, or via foraging for edibles. Once you experience a fresh salad harvested from your land (or even a planting container) and taste sun-kissed tart berries you’ll understand the difference.3

2. SLEEP UNDER THE STARS

Chances are the last thing you do each night is watch TV, check email, or use an app on your phone. Blue-blocking glasses might help reduce some of the exposures to modern lights, but don’t reduce the impact of always being connected to technology.  Literally unplug from unnatural light sources and camp out this summer, even if you only go as far as your own backyard. You’ll notice an overall improvement to your sleep patterns, as just one week of being exposed only to natural light synchronizes the internal circadian clock to match solar time.4

3. GO BAREFOOT

Do you love your Manolos as much as I do? Sadly, high heels and “sensible” footwear cause more harm than good.5 Research supports that we have evolved to run barefoot, 6 to feel the ground when moving,7 and our feet function best, even while standing, when barefoot.8 It might be too dangerous to walk around urban areas without shoes. However, you can minimize the amount of time you are in shoes each day. Rest your bare feet in the grass at a park or adopt the Hawaiian tradition (brought by Japanese immigrants) of removing your shoes before you enter a home.

4. CONNECT WITH YOUR TRIBE

Our success as a species has been derived from social structures based on networks, culture and cooperation.9 Hunter-gatherers formed complex social networks out of necessity to trade food resources and other goods,10 to provide social ties, and also to connect marriage partners.11 We have evolved, to the detriment of the quality of our relationships,12 to connect via technology rather than around the campfire.13 Make a plan to meet friends in person for a hike, a game of Frisbee, or a barbecue with your favorite Paleo recipes.

5. SLOW DOWN YOUR PACE

Compared to hunter-gathers, who were able to rest for long periods and recover from stressful situations like being chased by a lion, modern man is under chronic stress. The toxic effects of exposure to both physical and psychological stress can lead to many health problems, such as immune suppression, increases in coronary heart disease, and accelerates the aging process. 14,15,16,17The longer, sunnier days of summer provide the perfect opportunity to relax.  Take naps, read in a hammock, and seek out activities that give you pleasure.

Tell us, what changes will you make this summer to connect with your Paleo diet lifestyle?

 

REFERENCES

[1] Riggs, Jack E. “Stone-age genes and modern lifestyle: evolutionary mismatch or differential survival bias.” Journal of clinical epidemiology 46.11 (1993): 1289-1291.

[2] O’Keefe, James H., et al. “Exercise like a hunter-gatherer: a prescription for organic physical fitness.” Progress in cardiovascular diseases 53.6 (2011): 471-479.

[3] Heim, Stephanie, et al. “Can a community-based intervention improve the home food environment? Parental perspectives of the influence of the delicious and nutritious garden.” Journal of nutrition education and behavior 43.2 (2011): 130-134.

[4] Wright, Kenneth P., et al. “Entrainment of the human circadian clock to the natural light-dark cycle.” Current Biology 23.16 (2013): 1554-1558.

[5] Menz, Hylton B., and Meg E. Morris. “Footwear characteristics and foot problems in older people.” Gerontology 51.5 (2004): 346-351.

[6] Lieberman, Daniel E. “What we can learn about running from barefoot running: an evolutionary medical perspective.” Exercise and sport sciences reviews 40.2 (2012): 63-72.

[7] Nigg, Benno. “Biomechanical considerations on barefoot movement and barefoot shoe concepts.” Footwear Science 1.2 (2009): 73-79.

[8] Cavanagh, Peter R., and Mary M. Rodgers. “Pressure distribution under symptom-free feet during barefoot standing.” Foot & Ankle International 7.5 (1987): 262-278.

[9] Hill, Kim R., et al. “Co-residence patterns in hunter-gatherer societies show unique human social structure.” Science 331.6022 (2011): 1286-1289

[10] Hamilton, Marcus J., et al. “The complex structure of hunter–gatherer social networks.” Proceedings of the Royal Society B: Biological Sciences 274.1622 (2007): 2195-2203

[11] Stewart, J. H. 1938 Basin-plateau aboriginal sociopolitical groups. Smithsonian Institution Bureau of American Ethnology Bulletin. Salt Lake City, UT: University of Utah Press.

[12] Cummings, Jonathon N., Brian Butler, and Robert Kraut. “The quality of online social relationships.” Communications of the ACM 45.7 (2002): 103-108.

[13] Chou, Hui-Tzu Grace, and Nicholas Edge. ““They are happier and having better lives than I am”: the impact of using Facebook on perceptions of others’ lives.”Cyberpsychology, Behavior, and Social Networking 15.2 (2012): 117-121.

[14] Levine, Robert V., et al. “The Type A city: Coronary heart disease and the pace of life.” Journal of behavioral medicine 12.6 (1989): 509-524.

[15] Levine, Robert V., and Ara Norenzayan. “The pace of life in 31 countries.”Journal of cross-cultural psychology 30.2 (1999): 178-205.

[16] Cleland, Verity, et al. “A prospective examination of children’s time spent outdoors, objectively measured physical activity and overweight.” International journal of obesity 32.11 (2008): 1685-1693.

[17] Simon, Naomi M., et al. “Telomere shortening and mood disorders: preliminary support for a chronic stress model of accelerated aging.” Biological psychiatry60.5 (2006): 432-435.

Memorial Day Paleo Grilling Marinade | The Paleo Diet
With Memorial Day just around the corner, it’s time to start planning your menu.  What better way to prepare a Paleo-approved feast than to cook your meats over an open flame, just like our Paleolithic ancestors may have done?

While a simple, grass-fed rib eye works perfectly, it’s fun, tasty and healthy to add some zest by way of marinades, too.

Commercially available preparations that are suitable to a Paleo, clean-living approach are few and far between.  Most are laden with corn syrup, stabilizer gums and artificial sweeteners, coloring and flavorings. Another common offender found in bottled marinades is soy.  High in antinutrient content, soy is often added because it contains glutamic acid, which acts a chemical tenderizing agent.  A definite must-skip!

Making marinades at home is the way to go.  Cost effective, quick and easy to execute, it can be as simple as throwing a few of your favorite ingredients into your food processor and whizzing up a delightful flavor profile.

Here are a few Paleo grilling marinade ideas that will cater to everyone, whether you prefer fish, savory meat or a hint of sweetness with your protein.

No need to choose just one for your holiday barbecue; since they’re so fast to prepare, you can serve all three!

FISH

pan-seared-250866_1280

The key to marinating fish is that less is more; plan on a maximum of half an hour for most fillets and possibly up to an hour for hearty steaks like salmon.  Even though we avoid acid such as vinegar when following a Paleo diet, even citric acid found in lemon, limes and oranges could actually cook the fish before it even hits the grill!

Ingredients

  • 1 cup coconut oil, melted
  • Juice from ½ freshly squeezed Meyer lemon
  • 1 1⁄2 
tablespoons honey
  • 1” fresh ginger root
  • 3⁄4 
teaspoon paprika*
  • 1⁄2-1 
teaspoon fresh ground black pepper*
  • 1 
pinch crushed red chili flakes*
  • 6 
garlic cloves
  • 4 
scallions, finely chopped

Instructions

1. Combine all but scallions in food processor

2. Whiz to combine until uniform consistency is reached

3. Allow cool to room temperature then spread onto flesh side of skin-on wild fish

4. Place in bowl and allow to rest for 30 minutes prior to cooking in grill basket

5. Scatter scallions on top and enjoy!

SAVORY MEAT

Memorial Day Paleo Grilling Marinade | The Paleo Diet

While olive oil is clearly one of the healthiest fats we can consume, cooking it at a high temp such as on the barbecue can cause it to oxidize, creating free radicals.  Rather than risking it, swap it out for a Paleo grilling friendly fat like duck fat, which can sustain higher temps!

Ingredients

  • Juice from two freshly squeezed limes
  • 3 Tablespoons duck fat
  • 1 Tablespoon lemon juice, preferably fresh squeezed
  • 1 teaspoon fresh ground black pepper*
  • 1 teaspoon cumin
  • 4 cloves fresh garlic
  • 1 Tablespoon Hungarian paprika*
  • 2 shallots
  • 1 teaspoon thyme

Instructions

1. Combine all ingredients in food processor and combine until a uniform consistency is reached.

2. Spread throughout over grass fed meat of your choosing, cover, and allow to marinate 12 – 24 hours.

3. Be sure to bring to room temperature by removing from the fridge 30 minutes prior to cooking time; cooking proteins that are too cold will result in uneven cooking.

A LITTLE BIT OF SWEETNESS

Memorial Day Paleo Grilling Marindates | The Paleo Diet
Looking for a little bit of sweet with your savory?   No need to smother on the ketchup or dollop on the jelly. This marinade does the trick all on its own, thanks to a little bit of orange!

Ingredients

  • 1 navel orange, juiced, plus one teaspoon zest
  • 1 cup coconut oil, melted
  • 1 Tablespoon fresh oregano
  • Juice from one freshly squeezed lime
  • 1 jalapeno fresh, seeds removed*
  • 2 garlic cloves
  • 1/2 cup fresh cilantro leaves

Instructions

1. Combine all ingredients in food processor and combine until a uniform consistency is reached.

2. Spread throughout over grass fed meat of your choosing, cover, and allow to marinate 12 – 24 hours. Also works well with pasture raised pork.

3. Bring to room temperature before cooking.

*Pepper and pepper products should be avoided by anyone following a Paleo Autoimmune Protocol

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