Paleo Cookbook For Dummies

Lots of myths are floating around about Paleo. Even though eating Paleo is likely the healthiest diet on earth, people simply aren’t used to eating that way. Balking at good nutrition may seem silly, but like anything new and different, it takes time to become fully accepted. These ten myths reflect the most unknown principles of Paleo cooking and eating.

Concerned that eating Paleo-style will become boring? No worries! Paleo foods are filled with texture and flavor — and these nine primal favorites are loaded with good stuff: vitamins, minerals, and antioxidants; Paleo-approved proteins; squeaky-clean carbs; and healthy fats. Plus, these flavorful foods have the nutrient density (lots of nutrients relative to their calories) to give your body the deep nutrition it craves.

When you really go Paleo, you get lasting positive consequences, and the magic unfolds. The backbone of a Paleo lifestyle is really about getting you healthy. Everything in life rises and falls on your health, so when you get healthy, everything else falls into place. What you see on your face is a mirror image of what’s happening on the inside, and when your intestines are damaged, it shows.

The Paleo cooking do and don’ts are pretty straightforward. These easy guidelines make your Paleo cooking easier by making sure you don’t accidentally do something to sabotage your Paleo lifestyle. From cooking ahead to stocking your cupboards, this list is your blast into Paleo. Do keep yourself organized by batch cooking.

Carbs often get a bad rap, but a Paleo lifestyle doesn’t necessarily mean avoiding them. The right carbs can keep your active day running smoothly, particularly before and after workouts. In fact, the best possible fuel after a workout is denser carbohydrates, such as sweet potatoes, squash, pumpkin, plantains, jicama, kohlrabi, and beets.

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Fats and oils are only stable up to a certain cooking temperature; after that, they become damaged and can result in inflammation — a definite Paleo cooking no-no. Your Paleo fat’s/oil’s stability before cooking is crucial. If you cook an oil at a high heat, make sure your oil is stable enough to handle that temperature.

If you love results, then cooking Paleo is for you. Eating Paleo boils down to one simple philosophy: eating real, fresh foods your body is designed to have. Making this lifestyle change work means getting into the kitchen — cooking quality foods, swapping out non-Paleo ingredients, using oils and spices to your best advantage, and revamping your view of snacks.

Get ready to roll with fresh ingredients combined for a simple — and Paleo powerful — treat that looks to live food for its colorful, taste-filled ingredients. Preparation time: 5 minutes Yield: 4 servings 1/2 cup extra-virgin olive oil 1/4 cup chopped fresh parsley 1/4 cup chopped fresh basil 2 cloves garlic 2 tablespoons fresh lemon juice 2 tablespoons fresh mint leaves 24 black olives (not canned) Sea salt and pepper to taste 4 lettuce leaves, washed and dried Blend the olive oil, parsley, basil, garlic, lemon juice, and mint in a blender until smooth.

Why not cook up a Paleo-friendly treat to share with friends and family? You can multiply this flavorful chicken wing recipe to give your next big gathering a healthy lift. Poblanos are a type of mild Spanish pepper. Preparation time: 15 minutes Cooking time: 35 minutes Yield: 6 servings 36 chicken wings 1 teaspoon cumin 2 teaspoons garlic powder 3 tablespoons chili powder, divided 1 tablespoon kosher salt, divided 2 teaspoons ground black pepper, divided 1 pineapple, diced into 1-inch cubes 3 poblano peppers, diced into 1-inch cubes 2 onions, sliced 2 tablespoons olive oil 1/2 teaspoon cinnamon In a large bowl, combine the chicken wings, cumin, garlic powder, and half each of the chili powder, salt, and pepper.

Salmon and summertime are a sure-fire match for enjoying fresh ingredients in your Paleo diet dining. This roasted salmon recipe is quick and easy, giving you more time for conversation across the picnic table! Preparation time: 15 minutes Cooking time: 25 minutes Yield: 8 servings 2 tablespoons olive oil, plus more for the foil Kosher salt and black pepper 1-1/2-pound salmon fillet, skin-on 1/2 a lemon, sliced 5 sprigs fresh dill 2 tablespoons capers 1/2 tablespoon chili powder 1/2 tablespoon garlic powder Preheat the oven to 375 degrees.

Nuts are a key part of your Paleo diet, so why not mix up a batch of fresh-baked cookies that marries macadamia tree seeds with Paleo-approved chocolate chips and unsweetened coconut. These cookies will largely retain whatever shape you put them in before baking, so shape them as desired. Preparation time: 10 minutes Cooking time: 14 minutes Yield: 16 servings 1/2 cup honey 1/2 cup coconut oil, melted 4 eggs 1/2 teaspoon vanilla extract 1/8 teaspoon sea salt 1 cup coconut flour 1/2 cup macadamia nuts, ground 1/2 cup shredded unsweetened coconut 3/4 cup Paleo-approved chocolate chips Preheat the oven to 375 degrees.

This variable recipe makes a terrific ready-ahead-of-time meal option for your Paleo diet. With your ingredients cooked and on stand-by in the fridge, you can set everything out and get chowing down in less than 10 minutes. Be sure to use bacon free of nitrates, casein, gluten, and antibiotics. Preparation time: 10 minutes Yield: 6 servings Paleo Ranch Dressing (see the following recipe) 3 heads romaine lettuce 3 chicken breasts, cooked and chopped 12 strips bacon, cooked and chopped 12 hard-boiled eggs, chopped 2 cups sliced fresh peppers 2 cups shredded carrots 1 cup nuts of choice (except peanuts or soy nuts) Tear the romaine leaves into bite-sized pieces.

If you're in the mood for a summery salad that fits within your Paleo diet, the Niçoise-ish is a delight just waiting to be assembled and served. The mix of ingredients lends a beautiful balance of color and flavor. Your investment in high-quality (higher priced) tuna will pay off with the first taste — and every bite after.

Your Paleo diet is bound to include naturally occurring healthy fats. For this heartily spiced dish, you can use the same amount of beef short ribs or beef brisket in place of the stew meat. Consider swapping out the chicken broth for beef broth. This stew freezes well, so make a double batch for easy weeknight meals.

Prepare a delicious Paleo-friendly salad that features a feathery member of the parsley family, fennel. When it's roasted, fennel's distinctive taste gets tamed, so you're in store for mild hints of the aromatic licorice flavor. Preparation time: 20 minutes Cooking time: 25 minutes Yield: 2 servings 4 small beets 1 medium fennel bulb Zest of half an orange Juice of half an orange 1/2 teaspoon Dijon mustard 1/2 teaspoon honey 1 tablespoon balsamic vinegar 4 tablespoons olive oil, divided 3 slices bacon 4 to 5 ounces fresh baby spinach 1/4 cup walnuts, chopped Preheat the oven to 350 degrees.

Summer squash is plentiful (so much so that you might wonder what to do with all those zucchinis from your garden, your neighbor's patch, or your local farmer's market). Do your Paleo diet a favor with the freshness of this zucchini dish, which also taps tomato-growing season. Preparation time: 10 minutes Cooking time: 25 minutes Yield: 6 servings 3 medium zucchinis, sliced 2 tablespoons olive oil 2 cloves garlic, minced 1/2 teaspoon dried oregano 1/2 teaspoon dried basil Pinch of unprocessed salt Pinch of freshly ground black pepper 2 tomatoes, sliced Preheat the oven to 375 degrees.

Paleo snacks aren’t like other snacks. When you stick to Paleo snacks, you’re building health with every bite — consuming nutrients and balancing your blood sugar. These snacks avoid Paleo-shunned ingredients, such as gluten, sugars, and additives, you find in most modern-day snacks. Try these great Paleo-approved options to keep you energetic, lean, and healthy and avoid the midday slump!

You can get protein into Paleo lunches in lots of ways. Protein is just too important to leave off the menu. It builds, maintains, and replaces just about every tissue in the body. Kids need protein to thrive; without it, they can even be moody and less-focused — and that’s not good for school! Here are some great protein lunch solutions courtesy of Audrey Olson, Paleo blogger and author of Primal Kitchen: A Family Grokumentary: Meat leftovers, such as chicken drumsticks, roast beef, or meatballs Preservative-free and nitrate-free organic lunchmeats Liverwurst from pastured animals (try a braunschweiger, which is liverwurst with bacon added) Hard-boiled or deviled eggs Egg salad or chicken salad made with homemade Paleo mayo A stainless steel thermos of beef stew, Paleo chili, or spaghetti squash topped with a ground meat Bolognese sauce Egg muffins or mini quiches without the crust Smoked or canned wild salmon Canned tuna in water (watch out for sneaky added ingredients like vegetable oils) You can add healthy fats to your lunchbox to further aid satiation.

Eating a Paleo diet can curb inflammation. Why is this important? A lot of health problems are caused by inflammation in the body. Short-term inflammation is actually a part of a normal healing process. When your immune system overreacts and shifts into high gear, inflammation can persist and become a serious problem.

Paleo herbs and spices take meals from ordinary to extraordinary. Spices can warm up or cool a Paleo dish or even add health benefits. Many Paleo recipes include some of these wonderful spices and herbs: Chili powder: Chili powder adds heat to food and is delicious when added to ground meat. Cinnamon: Cinnamon is great for reducing blood sugar and cholesterol, and it adds a sweet and savory flavor (plus a great smell) to food.

Knowing how to swap out non-Paleo ingredients for their Paleo-approved brethren is essential if you want to create healthy Paleo meals that satisfy. When you swap out modern-day ingredients for healthier Paleo ones, you turn ordinary foods into superfoods. Who doesn’t love that? Here are some suggestions: Coconut oil in place of processed oils: One of the most important things you can do for your health is ditch processed oils (such as canola oil, corn oil, soybean oil, and all vegetable oils).

Paleo cooking is about using well-balanced, high-quality, real foods. Cooking with quality Paleo foods (within any budget) decreases toxins and increases nutrition. This table shows you the highest-quality Paleo standard of food you can purchase. Every step up in quality adds more nutrition and makes your body healthier.

As you consider what's included in a Paleo diet, you might encounter some roadblocks in your thinking about healthy eating. You may have been sold the bill of goods that some popular foods are good for you — that you should have them as part of your daily plate. The problem with a lot of these foods is what they’re doing behind the scenes in your gut.