Tag Archives: The Paleo Diet

Smoothies have become a popular drink across all generations, and we are often asked if these concoctions adhere to The Paleo Diet® ingredient guidelines. Learning how to check the ingredients before imbibing is key, and of course making your own is the most fool proof way to ensure your smoothie is fully Paleo. There’s really nothing complicated about it and the results are a delicious and nutritious treat to satisfy your hunger without sacrificing your health. This original recipe from our team is packed with flavor and nutritious ingredients. From prep to done, it takes about five minutes. Just throw the ingredients in your blender and power it up!

If you’re looking for something a little lighte, we also just posted a Paleo Apple Pomegranate Lemonade Recipe right here!

Tip: To serve cold, substitute ½ cup crushed ice for ½ cup of the recommended water.

 

Spicy Kale and Cucumber Smoothie

Kale and Cucumber Kick

  • 1 whole English cucumber
  • 6 stalks celery
  • 1 green apple
  • 1 yellow bell pepper
  • 2-3 sprigs cilantro (optional)
  • 1 jalapeno
  • 1 inch peeled ginger root
  • Juice of 2 lemons
  • 2 cups water

 

Spicy Kale and Cucumber Smoothie

Spicy Kale and Cucumber Smoothie

Lemonade has long been a popular drink across all generations, unfortunately it often doesn’t abide by  The Paleo Diet® ingredient guidelines. Learning how to check the ingredients before imbibing is key, and of course making your own is the most fool proof way to ensure your lemonade is fully Paleo. There’s really nothing complicated about it and the results are a delicious and nutritious treat to satisfy your craving without sacrificing your health. This original recipe from our team is packed with flavor and nutritious ingredients. From prep to done, it takes about five minutes. Just throw the ingredients in your blender and power it up!

If you’re looking for something a little more filling, we also just posted a Kale Cucumber Smoothie recipe right here!

Tip: To serve cold, substitute ½ cup crushed ice for ½ cup of the recommended water.

 

Apple And Pomegranate Lemonade

Apple and Pomegranate Lemonade

  • ½ cup of pomegranate seeds
  • 1 cup of chopped apple
  • 2 cups of chopped rhubarb, leaves removed
  • 1 lemon, juice
  • 2 cups of water

 

 

 

Apple And Pomegranate Lemonade Ingredients

Apple And Pomegranate Lemonade

 

Red Meat Healthy“The potentially unhealthful effects of eating red meat are so small that they may be of little clinical significance for many people.”

That quote from a recent New York Times article1, and attributed to a recent dietary guideline published in the Annals of Internal Medicine2 certainly will get some attention.

While followers of The Paleo Diet® have known for a long time that “There’s beef, and then there’s beef,”—meaning lean, grass-fed, unprocessed beef is good for you, and fatty, unprocessed or processed beef certainly is not—this new story about beef is quite a revelation for many readers in the general public. No doubt, there will continue to be controversy and confusion.

Unfortunately, we do not often see distinctions in the media, or for that matter in the scientific literature, between the various kinds of beef that people consume. As Paleo followers understand, the differences can be enormous.

In fairness to the Johnston team of researchers, they did make distinctions between unprocessed and processed beef, and summarized and analyzed the existing data for both. However, the frequent primary focus on the content of potentially harmful palmitic acid (a saturated fat, 16:0) or adulterants (i.e., antibiotics, other additives) in many cases seems to lack evidence.

Here at The Paleo Diet®, we continue to encourage you to be smart about your consumption of beef. Lean, grass-fed, unprocessed beef is loaded with wonderful nutrients, and avoids the adulterants and excess palmitic acid that turn what would otherwise be a great meal into a really bad idea.

We will continue to follow this story, and offer updates as they are warranted.

If you’re still interested, here is another article we wrote about red meat and The Paleo Diet!

 

References

1Carroll, A.E. 2019. The real problem with beef. New York Times, 1 October 2019, updated 2 October 2019. https://www.nytimes.com/2019/10/01/upshot/beef-health-climate-impact.html

2Johnston, B.C. et al. 2019. Unprocessed red meat and processed meat consumption: dietary guideline recommendations from the NutriRECS Consortium. Annals of Internal Medicine. DOI: 10.7326/M19-1621 https://annals.org/aim/fullarticle/2752328/unprocessed-red-meat-processed-meat-consumption-dietary-guideline-recommendations-from

Bill Manci is president of Fisheries Technology Associates, Inc., a Fort Collins, Colorado-based aquaculture, aquaponics, and fisheries consulting firm.

 

Beef Stew With EggThe sweet aroma of stewing meat, mixed with the freshest ingredients, will have your mouth watering for more. Go ahead and indulge. This recipe is Paleo-perfect for warming up on a crisp fall day or a cold winter night.

 

Ingredients

  • 4 tablespoons extra virgin olive oil
  • 2 pounds chuck steak, cut into cubes
  • 1 medium yellow onion, chopped
  • 2 garlic cloves, crushed
  • 4 large carrots, peeled and cut into 1-inch pieces 4 celery stalks, cut into 1-inch pieces
  • 1 small butternut squash, peeled, seeded, and cut into 1-inch cubes
  • 2 cups Chicken Broth
  • 1 bay leaf
  • 1 sprig fresh rosemary
  • 1 teaspoon dried oregano
  • Freshly ground black pepper, to taste
  • 1-4 eggs

 

Directions

Heat 2 tablespoons of the oil in a cast iron skillet over medium flame. Add meat to skillet and brown evenly on all sides, for approximately twelve minutes. Remove from skillet.

Add the remaining 2 tablespoons of oil, onion, and garlic to pan. Sauté for five minutes. Toss in carrots, celery, and squash and sauté for five additional minutes.

Return beef to skillet. Pour in broth. Bring to a boil, then cover and reduce heat to low. Add bay leaf, rosemary, and oregano. Cover and simmer for thirty minutes. Sprinkle with black pepper.

If your looking for a little more protein, pan frying an egg (over easy) and putting it on top is a great addition!

Serves 4.

This recipe was taken from The Paleo Diet Cookbook, you can buy it here!

FlourOne of the many exciting things about living a Paleo lifestyle is getting creative when it comes to recipes. Finding alternative ingredients to make familiar dishes can be quite the challenge. As you can see below, one of our readers reached out to us and inquired about several alternatives to flour.

Since it’s a common question we had our very own Dr. Cordain, founder of The Paleo Diet, respond to the question and we’ve decided to publish it to the site. Enjoy!

 

Reader Question

Dear Dr. Cordain,

Since you’re the only source that I trust for uncommon questions about what’s allowed in a truly Paleo Diet, I’d be grateful if you could tell me if:

• arrowroot flour

• organic tapioca flour

• and soluble tapioca fiber

are compatible with the Paleo Diet, especially gut-wise and antinutrient-wise.
Thanks so much, your support is appreciated.

Sincerely,
Nicola

 

Dr. Cordains’ Response

Dear Nicola,
Many thanks for your good questions. Let me first address the question of arrowroot flour.

 

Arrowroot flour

The scientific name for arrowroot is Maranta arundinacea. It is a perennial plant native to the Amazon rainforest and grows to a height of between 1 to 5 ft. Its main edible component is its starchy rhizome (underground stem). It was domesticated about 7,000 years ago in South and Central America (1), and today it is used worldwide as a thickener in many foods such as puddings, sauces and baked goods (2).

From a nutritional perspective, arrowroot represents a recent addition to the human diet, but so do hundreds of other western hemisphere plant species, as humans migrated from the old world to North and South America about 13,000 to 15,000 years ago. Arrowroot starch maintains a favorable nutrient cross section which is consistent with the plant foods that shaped the human genome throughout our species’ evolution.

Its caloric density is low (65.0 kcal/100 g) and like other plant foods which shaped the human genome, arrowroot starch maintains a low protein (4.24 g/100 g) content, a moderate carbohydrate (13.39 g/100 g) content and a low fat (0.20 g/100 g) content (3). Additionally, its glycemic index (14.0) is low (4.) Further, arrowroot’s nutritional characteristics are consistent with the old-world plant species that were central in early hominid diets. It maintains a high folate (338 ug/100 g) content, low sodium (26.0 mg/100 g) content and a healthful potassium (K+) to sodium (Na+) ratio of 17.5 (3). Further, arrowroot (per calories) is a good source of iron (2.22 mg/100 g) and magnesium (25.0 mg/100 g) (3).

Conclusion:

Arrowroot flour is a source of prebiotic fiber that may have a positive effect upon the immune system (2). Hence, the nutritional evidence for arrowroot flour indicates that it is a healthful “Paleo” food.

 

Organic Tapioca Flour

Tapioca flour is a starch made from the roots of the cassava plant (Manihot esculenta) which is indigenous to the west central region of Brazil and eastern Peru (5). Like arrowroot, the domestication of the cassava plant, a major staple food in the developing world (6), occurred less than 10,000 years ago and represents a recent dietary addition for humans (5). Unlike arrowroot, raw cassava starch contains antinutritional factors (cyanogenic glucosides [linamarin and lotaustralin]) which are potentially toxic to humans in high concentrations. Boiling, soaking, fermentation, drying and processing of cassava roots reduces its cyanide concentrations, but does not completely eliminate this compound (6,7). Cyanide intoxication may promote goiters, has been linked to ataxia (a neurological disorder, also known as konzo) and pancreatitis (7, 8).

Conclusion:

Starch from cassava (tapioca) roots can be replaced by starch from other less toxic plant sources without the risks to health that residual cyanogenic glucosides in cassava roots may promote.

 

References

1. Piperno DR. The origins of plant cultivation and domestication in the New World tropics: patterns, process, and new developments. Current Anthropology. 2011 Aug 4;52(S4): S453-70.

2. Kumalasari ID, Harmayani E, Lestari LA, Raharjo S, Asmara W, Nishi K, Sugahara T. Evaluation of immunostimulatory effect of the arrowroot (Maranta arundinacea. L) in vitro and in vivo. Cytotechnology. 2012 Mar 1;64(2):131-7.

3. Nutritionist Pro Software. https://www.nutritionistpro.com/

4. Marsono Y. Glycemic index of selected Indonesian starchy foods. Indonesian Food and Nutrition Progress. 2001; 8:15-20.

5. Olsen KM, Schaal BA. Evidence on the origin of cassava: phylogeography of Manihot esculenta. Proceedings of the National Academy of Sciences. 1999 May 11;96(10):5586-91.

6. Chavarriaga-Aguirre P, Brand A, Medina A, Prías M, Escobar R, Martinez J, Díaz P, López C, Roca WM, Tohme J. The potential of using biotechnology to improve cassava: a review. In Vitro Cell Dev Biol Plant. 2016;52(5):461-478

7. Adamolekun B. Neurological disorders associated with cassava diet: a review of putative etiological mechanisms. Metabolic Brain Disease. March 2011, Volume 26, Issue 1, pp 79–85

8. Bhatia E, Choudhuri G, Sikora SS, Landt O, Kage A, Becker M, Witt H. Tropical calcific pancreatitis: strong association with SPINK1 trypsin inhibitor mutations. Gastroenterology. 2002 Oct;123(4):1020-5.

Going Paleo is all about eating like your ancestors. You take it back to nature. You keep it simple. You approach life like a hunter-gatherer on the eternal quest for balanced nutrients. But you also sometimes crave sugar with the single-minded obsession of a brain-seeking zombie. What do you do when a hard day or a sudden midnight desire leaves you craving ice cream, brownies, or worse?

The good news is that dessert isn’t completely off the table on a Paleo Diet. As part of your 15% you can afford to occasionally satisfy one of those cravings with something that is Paleo-friendly, but not 100 percent Paleo. Your ancestors sought out fruits and other sugar sources for their own natural reasons. Certainly your best option is to follow in their footsteps and eat a healthy bowl of fruit. Paleo “substitutions” for traditional deserts are rarely ever truly Paleo (and are often super complicated, to boot.) The good news is that you don’t need 30-ingredient barely-Paleo recipes to sate a dessert craving. When you’re having an unbeatable craving for an old favorite, there are a few minimal-guilt options you can turn to. And what’s better is that they are so simple that they require only a few ingredients while still being deliciously dessert-like. Join us, for a few amazingly simple Paleo desserts that have five ingredients or fewer.

 

1) Creamy Banana Ice Cream

Paleo Banana Ice CreamIce cream is a tedious thing to make at home, and Paleo cuts out dairy anyway. Believe it or not, Paleo ice cream is much easier to make than normal ice cream, with none of the fat or dairy. It’s as simple as freezing a chopped banana and owning a blender.

1 Ingredient

  • Frozen Banana Pieces
  • (Blender)

 

Optional Bonus Ingredients

  • Coconut/Almond Milk
  • Other Frozen Fruits
  • Cocoa Powder
  • Dark Chocolate Chips (At least 90% cocoa, no milk)
  • Chopped Nuts

 

Instructions

Let the bananas ripen and slice them up. Then freeze the chunks laid out in one layer on parchment paper so they don’t clump (this isn’t required but it makes them easier to blend). When the chunks are fully frozen, toss as many as you want into a blender and blend until creamy.

  • Let bananas ripen a little more than your favorite ripeness
  • Peel and chop pieces into an airtight freezer-safe container
  • Freeze
  • Blend in a blender until creamy
  • Enjoy

 

2) Homemade Sorbet

Homemade Paleo Sorbet

This uses the exact same approach as banana ice cream except that juicy fruits have a different texture when you freeze and blend them. Berries, in particular, make excellent sorbet but any other fruit you love is worth a spin.

 

2 Ingredients

  • Frozen Fruit
  • Ice Cubes
  • (Blender)

 

Optional Ingredients

  • Coconut/Almond Milk
  • Bananas
  • Vanilla

 

Instructions

Once again, the key is simply to blend frozen fruit into a soft delicious sorbet texture. Freeze berries or chop fruit into bite-sized pieces to freeze. When frozen, remove and blend in desired amounts until soft. Use ice cubes and coconut/almond milk to achieve your ideal texture. Bananas make your sorbet creamier.

  • Chop bite-sized fruit pieces into a freezer-safe container
  • Seal and freeze
  • Blend to taste
  • Enjoy

 

3) Dark Chocolate-Covered Nut-Butter Banana Bites

The title for this treat has more words than the recipe has ingredients. This 4-ingredient treat is amazing and can even be cut down to 2-ingredients if you don’t need the super-dark chocolate. When choosing your nut-butter, remember to avoid peanut-butter, as peanuts are legumes and therefore not Paleo.

 

4 Ingredients

  • Banana
  • Almond or Cashew Butter
  • Dark Chocolate (90% +, no milk)
  • Coconut Oil
  • (Cookie Sheet)
  • (Wax Paper)

 

Optional Ingredients

  • Dark Chocolate Chips (90% +)
  • Chopped Nuts
  • Substitute Coconut Oil for other Paleo oils

 

Instructions

These take a few steps to make but are not at all complicated. Essentially, you’re making banana-and-nut-butter sandwiches, then coating them in the dark chocolate. With some freezing. Here’s how:

  • Slice Your Banana
    • approx 1/4 inch slices
  • Lay half banana slices on cookie sheet
  • Microwave nut butter
  • Dollop cashew or almond butter onto banana slices
    • neatly, no overflow
  • Top sandwiches with second half of banana slices
  • Freeze
  • Melt oil and chocolate together in the microwave
  • Dip frozen sandwiches into chocolate to coat
    • reheat chocolate as necessary
  • Lay out on cookie sheet
  • Freeze
  • Enjoy

 

4) Simple Paleo Fudge / Fudge Icing

Fudge, icing, and brownies are all things that are left behind in the Paleo lifestyle. But there is a Paleo alternative that’s close enough to satiate those old cravings. Paleo allows for really dark chocolate (90% +, no milk,) so you can use simple ingredients to reinvent fudge, icing, and brownies all using the same ingredients in about the same way.

 

3 Ingredients

  • Chocolate (At least 90% cocoa, no milk)
  • Coconut Milk
  • Coconut Oil
  • (Muffin Pan)

 

Optional Ingredients:

  • Mashed Banana
  • Almond Meal (or any other freshly ground nut)
  • Almond or Cashew Butter
  • Vanilla

 

Instructions

Making Paleo fudge is all about the ingredients. If you start with cocoa powder, you’ll need bananas or flour to add firmness and texture. But if you start with Paleo chocolate, simply melt the chocolate and blend it with coconut milk and oil until you reach the soft fudgy texture you desire. Use more liquid to make icing, or use less oil and more firming ingredients to make brownies. It’s so natural it seems like magic and it’s a surprisingly delicious alternative to all that refined flour and sugar in traditional treats.

  • Melt chocolate with coconut milk and oil
  • Pour into muffin pan
  • Cool in fridge
  • Enjoy

 

———–

 

Paleo cooking doesn’t have to be a complex process of substitutions. In fact, the best recipes are in the true simple-eating spirit of Paleo living: with a few simple ingredients. These recipes keep it natural, simple, and surprisingly sating for your new-world sugar cravings. Contact us today or check out more recipes in the Paleo blog!

 

Paleo on a BudgetWhen it comes to following a wholesome Paleo lifestyle, you don’t have to worry about breaking the bank. The Paleo Diet® is composed of meats, healthy fats and oils, vegetables, and fruits. It’s nothing “fancy.” Rather, it’s going back to basics and not relying on fads or novelty items. There are many tips and tricks that can help you keep within your budget, especially when you’re first starting out. Here’s some of our favorite Paleo-on-a-budget advice.

 

1. Buy produce that is in season

This piece of advice requires some planning and awareness on your part. Research which Paleo-friendly items are in season during different times of the year. Why? Well, seasonal produce is often at a reduced price. It can also help your local farmers and will taste fresh, too! Let’s use spring as an example. In the spring, you can find in-season kale, avocados, peaches, cauliflower, and strawberries. You can make quite a few dishes and snacks using just these fresh spring ingredients. If you find yourself in doubt as to what is currently in season, you can quickly research your area.

 

2. Try your hand at gardening

Consider taking up gardening to procure your own fresh fruits and veggies. It doesn’t need to be vast and complex. Even something small where you grow herbs can be a profitable and pleasurable activity so that you can easily add flavor to your dishes! Things that you can consider growing are lettuce, tomatoes, cucumbers and carrots. You’ll want to consider the temperature and climate of where you live, but at the very least, you can grow herbs indoors.

 

3. Inexpensive meat can be ethical, too

Meat is a large portion of the Paleo Diet and provides you with much-needed protein. After all, your body uses protein to build tissue, make enzymes, and your hair and nails are composed primarily of protein. You may be wondering which cuts of meat are generally cheaper. Think bone-in and ground meat. When purchasing this meat, we recommend that you opt for buying from ethical, eco-friendly sellers where you can see how the animals were treated. If you live in an area with farms and ranches, then take advantage of this and look out for terms such as grass-fed, free-range, and hormone-free. If farms and ranches are not an option, then check your local grocery stores for specials and sales on ethical meats. Avoid fatty feedlot meat.

 

4. Consider buying in bulk

If you already know which ingredients your diet is heavy in, then consider buying bulk. When purchasing meat in bulk, like from a local farm, you’ll want to freeze it so that you can prepare it at your own pace. Some other things that can be bought in bulk are eggs, frozen fruit, vegetables, olive oil and nuts. Check out your local bulk stores, farms, and ranches for ideas.

 

5. Plan, plan, plan

Lastly, while pursuing your Paleo lifestyle, it can be helpful to plan ahead. This could mean planning the meals and snacks that you want to eat ahead of time, keeping a list of the foods that are staples in your diet, and keeping track of the amount of money that you spend, in order to stick safely to your budget. Planning takes out the hassle of trying to figure out what to eat at the last minute, which can be especially difficult with a family.

The Paleo Diet is a no-frills, budget-friendly means of eating and living your life. Keeping these tips in mind can make things easier whether you’re a beginner or have been Paleo for several years. Take your time, do your research and focus on living a healthy and fulfilling life.

Mussels in Spicy Tomato Sauce Are you looking for something a little different the next time you eat? Mussels are an excellent choice if you’re looking for a change of pace from your typical Paleo meals. They are high in protein, zinc, B-12, and plenty of other vitamins and minerals. This spicy mussels in tomato sauce recipe is perfect for lunch or a light dinner.

 

Ingredients:

  • 1 medium onion, chopped
  • 1 tablespoon tomato paste
  • ¼ tsp cayenne pepper
  • 3 tablespoons coconut oil
  • 3 cloves garlic, minced
  • 1 teaspoon red pepper flakes
  • 4 vine-ripe tomatoes, rough chopped (you want them chunky)
  • 2 parsnips, peeled & rough chopped (you want them chunky)
  • 1 bunch kale
  • Juice of 2 lemons
  • 1 1/2 cups unsalted sodium chicken stock
  • 2 to 3 pounds fresh mussels, scrubbed and debearded

 

Directions

In a large saucepan or Dutch oven, cook the onions in coconut oil over medium heat until soft, about 5 minutes. Increase heat to medium high and add parsnips, cook until lightly browned, about 4 minutes. Add the garlic and cook 2 – 3 additional minutes. Add tomato paste, cayenne pepper & red pepper flakes, cook for 2-3 minutes. Add tomatoes and kale until kale wilts, about 2-3 minutes. Add stock and mussels, cover and cook for 4-5 minutes, stirring once or twice to ensure mussels open and everything is coated evenly.

Before serving be sure to discard any mussels that don’t open. Enjoy!

Ingredients For Mussels in Spicy Tomato Sauce

 

Mussels in Spicy Tomato Sauce

 

Mussels in Spicy Tomato Sauce

Bison“Eat your meat!” as your mother would say. And, she was right! Although our food selections today are much smarter options than those your mother had in the meat case of her local supermarket.

Red meat is an excellent source of protein and iron, plus vitamins and minerals. All of these are essential to maintaining lean muscle mass, healthy metabolism, and healthy brain function.

Historically, fitness coaches and dietitians preach chicken, pork and fish as our best sources of lean protein. But, there’s still a place for red meat which is good news for beef lovers who are also trying to do all the right things with diet and lifestyle.

The newest source of red meat protein on the market, is actually one that has been around since hunter gatherers were hunting.

They are indigenous to North America and “are a natural part of the North American ecosystem.” It is a fantastic choice if you are looking for a nutrient dense, flavorful meat.

 

Bison Are Undomesticated and Sustainable.

These magnificent beasts maintain a primal, symbiotic existence with their environment like no other animal consumed by humans. They are naturally free-range and feed off the land. Bison ranchers maintain this existence for their herds. In return the bison restore carbon to the soil, nourishing the habitat for themselves and for other species who dwell among them.

Bison are a nutrient packed meat. Due to it’s high protein low-fat ratio, bison is becoming a sought-after choice for many households and especially those who are striving to improve overall health and fitness.

One six ounce serving of bison provides 37 grams of protein, healthy levels of zinc, 25 percent of your daily iron, plus a healthy dose of niacin (which works to balance cholesterol), phosphorus (vital to body strength and growth including bones and teeth), Vitamin B6, and the antioxidant, selenium. All for only 3 grams of fat, and 185 calories. That is a ton of vital nutrition in a meat that will keep you feeling full for a long time, without adding too many calories or grams of fat to your diet.

Compared to other meats we consume, it’s easy to see how bison is becoming the star. If you get burned-out on chicken, salmo,n and pork as lean protein options, bison is a good option to have available. It has less fat than chicken, more lean protein than beef and is loaded with other nutrients the human body needs to thrive, including amino and fatty acids which will help build muscle and can improve brain function.

Bison can easily help you meet or maintain healthy lifestyle goals while giving you the satisfaction of dining on red meat. The recommended daily allowance of protein for a 45 year old male with a lightly active lifestyle ranges from 86-155 grams per day, but everyone is different. Calculate your protein needs here.

 

Bison is All-Natural.

Bison ranchers are an old-school breed themselves, dedicated to maintaining a natural habitat of clean, pesticide-free grasses on which these animals can thrive. Due to this pride in their products it is easy to find information on ranch websites and/or labeling which will claim that their bison are free of hormones and antibiotics. This is also pertinent to overall health and wellness. Hormones in meat are designed to help the animals grow larger and produce more offspring. These hormones are then consumed by humans and have an adverse effect on our own hormone levels.

Consider using bison in place of any beef dish to help clean up your diet. Paleo-friendly bison chili is delicious way to try this age-old meat source, or consider a scrumptious bison roast!

 

Where Can You Find Bison?

Local butcher shops and grocery stores are getting on board. If it isn’t already in the meat case, ask the person behind the counter to order it for you.

If you don’t have time to grocery shop for this incredible meat, do not stress! Adding bison to your diet is easier than ever. Bison can be delivered to your door.

North Star Bison based in Wisconsin, offers a large selection of bison cuts, ready to cook and eat. This natural, healthy bison will be shipped directly to your home. There are many US based bison producers which ship directly to you. A short list to get you started:

Sayers Brook

Full Circle Bison Ranch (which offers free shipping if you are West of the Rockies)

Eagles Wing Natural Bison.

Delicious, fresh bison meat is a nutritious, clean Paleo-friendly option to help you fuel your body with vital protein and be committed to a Paleo lifestyle.

Fall HarvestFall is a fantastic season for food lovers – there are multitudes of delicious vegetables at local farmers markets, and the chill in the air calls for comfort foods like soups and stews. It’s the season for apple picking and stocking up on your favorites as your local farmers markets wind down for the year.

Since fall’s bounty has a lot to offer when you’re following the Paleo Diet you’re going to want to make the most of the fall harvest season while sticking to your Paleo eating habits. Here are some tips for healthy, tasty fall cooking.

 

What’s In Season?

The fruits and vegetables in season vary somewhat throughout the country, but in general fall is a great time for crisp salad greens, juicy apples, and storage vegetables like winter squash, root vegetables, onions, garlic, and cabbage. Depending on your location, you might still find summer favorites like tomatoes and peppers, too.

If you have a space to store produce, like a root cellar or even a cool closet or entryway, consider stocking up on your favorites at your local farmers market or grocery store. Apples, winter squash, root vegetables, onions and garlic can all be kept for months under the right conditions.

Drying and freezing can also help you preserve the fall harvest. Dried apple slices, frozen squash puree, and frozen caramelized onions are just a few options to keep tasty fall ingredients in the kitchen all year long. You can also hang bunches of herbs to dry, then store them in airtight jars – the flavor will be much better than store-bought dried herbs.

Of course, your favorite grass-fed and pasture-raised meats are available in the fall too. Some of your local farmers might offer bulk discounts if you buy a large amount of meat at once – consider stocking up your freezer for the fall and winter. Fall vegetables pair well with meat, like a lamb and butternut squash stew or roast beef over braised cabbage.

 

Paleo Recipes For Fall

Try these recipes, developed by The Paleo Diet team, for easy, delicious fall dishes.

Fall Harvest Salad – Salad isn’t just for summer – this hearty salad will sustain you through chilly fall days.

Paleo Applesauce – If you’ve been apple picking, or just have some apples lingering in your fridge, this quick and easy applesauce recipe makes a great snack (and kids will love it, too).

Butternut Squash Soup – Try this warming, comforting soup that highlights the sweet flavor of butternut squash. This recipe is also easy to adapt to other fall favorites like parsnips or sweet potatoes.

 

Try Something New

While the markets may not be bursting with the same variety of fresh fruits and vegetables you found in the summer, fall still offers plenty of exciting options. If you get a bit tired of kale and butternut squash, here are some new varieties to try. You might just find your new favorite fall dish.

Escarole: This member of the chicory family offers a pleasantly bitter flavor and packs quite a nutritional punch. You can add it to salads for extra crunch and flavor or give it a long braise to tame some of the bitterness, and it’s also fantastic in soups.

Delicata Squash: If you love winter squash but dread the challenging task of peeling hard-skinned varieties, give delicata a try. This thinner-skinned squash can be eaten peel and all, and its smaller size makes it much easier to prepare. This tasty squash is great roasted or sauteed, and is also great for stuffing.

Parsnips: If you love sweet fall carrots but want to try something new, or if you’re looking for a substitute for potatoes, give parsnips a chance. These long white root vegetables can be used like carrots but offer their own unique flavor. Try them shaved into a salad, roasted, mashed, or made into a hearty soup.

With help from the team at The Paleo Diet, you can make the most of fall, enjoy delicious meals, and stick to a way of eating that maximizes your health.

 

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