The Paleo Cookbook. Rockridge Press
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a few Paleo followers who do literally hunt, gather or forage all of their food, most people don’t have the motivation or time for that level of authenticity. Fortunately, we can achieve the same Paleolithic results with foods readily available to us in grocery stores, health foods stores and farmers markets.
The Paleo diet food pyramid is an inverted version of the one that used to be recommended by the USDA. Meats, eggs and seafood make up the majority of the day’s calories, followed by fats from plant foods, fruits and vegetables, and then nuts and seeds. The Paleo diet is a high-protein/low-carbohydrate diet.
In Chapter 2, we go into more detail on what you’ll be eating from each food group and also give you a specific list of allowed (and disallowed) foods. For now, we’ll cover the basics.
What Is Not on Your Paleo Plate?
The Paleo diet is effective not only because of what you eat, but also because of what you don’t eat. Changing the components and proportions of your diet is only half of the Paleo plan. The other half involves eliminating foods that can slow your metabolism, encourage blood sugar problems and fat storage, and slow digestion. These eliminated foods include processed foods, alcohol, grains, legumes and sugar.
Processed Foods
Fast food, frozen meals and store-bought sweets and snacks are not a part of the Paleo diet and should be avoided.
Grains
Grains, including all breads, pasta, rice, oats and barley, are agricultural products; you are embarking on a pre-agricultural diet. Later in this chapter, we’ll explain in greater detail why grains are specifically off-limits.
Legumes
As with grains, legumes such as beans, peas, soy and soy derivatives are agricultural products and are therefore off-limits. We’ll explain the specific risks to your health that these foods pose later in this chapter.
Sugar
One of the remarkable things about the Paleo diet is the impact it can have not only on lowering blood sugar levels, but also on decreasing your risk of developing diabetes and metabolic syndrome. In part, this is because sugars are eliminated on the Paleo diet. It is also very important to avoid substituting artificial sweeteners for sugar. You can, however, use honey in moderation, as it was likely a part of the ancestral diet. Chocolate may be consumed, but choose unsweetened and dark varieties.
What Is on Your Paleo Plate?
Meats, Eggs and Seafood
This food group is where you will get most of your calories. All meat, fish, shellfish, mollusks, and eggs are allowed, but there are some guidelines for choosing the right foods for the best results. The most important thing is that these foods are of high quality and are prepared with Paleo-approved ingredients.
Fats from Plant Sources
These sources include olives and olive oil, avocadoes (which are a fruit but serve as a fat), and nuts and seeds (which are described in detail in the next section). Since butter is a dairy product and does not improve your heart health, it should be avoided when cooking or preparing foods; use pure olive oil for cooking and grapeseed oil or extra virgin olive oil for uncooked dressings.
Nuts and Seeds
Nuts and seeds were a big part of the Paleolithic-era diet. All nuts are allowed, with the exception of peanuts, which are a legume. Seeds are allowed, including flax seeds, sunflower seeds, pumpkin seeds, sesame seeds and others. If you are frightened by the idea of giving up pasta and rice, the good news is that quinoa is allowed. Not only is quinoa a seed, but it also makes a great substitute for rice, pasta, oats, barley and other grain foods.
Fruits and Vegetables
The fruits allowed on the Paleo diet are those that would have been readily available (foraged) in the pre-agricultural era. These foraged fruits include berries, such as cranberries, raspberries, strawberries and blueberries. Tree fruits are also a mainstay of the Paleo diet; they include citrus fruits, apples, peaches, plums, cherries, nectarines and pears.
Choose vegetables that can be foraged in the wild. This eliminates most root vegetables, such as potatoes, sweet potatoes, carrots and parsnips, but includes wild root vegetables. Foraged vegetables include lettuces and leafy greens, tomatoes, peppers, squash and zucchini.
Condiments
Some condiments are allowed, but they should be limited to those that do not contain sugar or any of the forbidden ingredients. Ketchup, for example, is not allowed; mustard, on the other hand, is made from seeds and usually does not contain added sugar. In general, try to rely on herbs and spices rather than condiments.
Beverages
Allowed beverages include pure fruit and vegetable juices, but they should be unsweetened versions and consumed in moderation. Water should be your primary beverage. Tea and coffee are acceptable on the Paleo diet, as long as you use almond milk to lighten them, rather than dairy milk. Alcohol should be consumed only occasionally, and always choose gluten-free beer or hard ciders if you want to imbibe. Some recipes in this book call for organic wines, as they don’t contain sulfites or other additives.
EGGS AND BREAKFASTS
Grain-Free Pancakes
Nut butter and eggs make fine substitutes for flour in these pancakes. The pancakes cook up light, flavorful and slightly creamy, and with 9.5 grams of protein per serving, they’ll keep you full for hours. Drizzle them with a bit of honey for a sweet taste if necessary, but remember to watch your sugar intake—especially for breakfast.
| • 4 ripe bananas• 4 large eggs• ½ cup nut butter | • Freshly ground black pepper, to taste• 2 teaspoons olive or coconut oil |
Place the bananas in a large bowl and mash them with a fork until smooth. Beat the eggs in a separate bowl until frothy. Add them to the bananas.
Add the nut butter and mix well until creamy and smooth. Season with freshly ground black pepper.
Heat the olive oil in a skillet or on a griddle. Pour ¼ cup pancake batter for each pancake onto the griddle or skillet. Cook pancakes for 2 minutes and then flip with a spatula. Cook an additional 2 minutes, or until the pancakes are golden brown.
Serves 4
Mexican Veggie Scramble
Mexican Veggie Scramble
Loaded with veggies and high-protein eggs, this dish is filling and easy to make, but also delicious. Garnish with avocado and your favorite salsa for a south-of-the-border meal you won’t forget. Think you’ll miss the cheese? You may be surprised.
| • 1 tablespoon olive or coconut oil• ½ small onion, chopped• ½ green bell pepper, diced• ½ pound minimally processed chorizo sausage, cooked and crumbled | • 4 large eggs, beaten• Freshly ground black pepper, to taste• Sliced avocado, for garnish• Prepared salsa, for garnish |
In a medium non-stick skillet, heat the oil over medium heat. Add the onion and bell pepper and cook until soft. Add the sausage and eggs and stir continuously until eggs are cooked through. Season with freshly ground black pepper.
To serve, divide between plates and top with avocado and salsa.
Serves