Paleo Recipes

the paleo diet what is it?

THE PALEO DIET IS BASED ON THIS SIMPLE PRINCIPLE: EAT THE TYPES OF FOODS (OR BARELY PROCESSED DERIVATIVES OF THEM) THAT OUR HUNTER-GATHERER ANCESTORS ATE. But there are nearly as many versions of the Paleo diet as there are Paleo dieters. Some embrace bacon with enthusiasm; others forbid it. Some ban the use of added salt; others do not. Some allow sweet treats made with nongrain flours (coconut, almond, flax, etc.) and naturally derived sweeteners, such as honey and agave. Others condemn those types of treats as simple stand-ins for the foods that have gotten us in trouble in the first place! Eating Paleo doesn’t mean you have to catch your own meat and cook it over an open fire, with a side of nuts and berries. It does mean eating…

the benefits

WEIGHT LOSS Many people are motivated to go Paleo for weight loss; certainly, greatly reducing refined carbs and eliminating processed sugars goes a long way toward shrinking waistlines. Where low-calorie diets fail, the Paleo diet succeeds—for the simple reason that in addition to the fiber, bulk, and health-giving nutrients you get from lots of fruits and vegetables, you are also getting significant amounts of protein. Protein keeps you feeling full and satisfied. You won’t feel deprived on the Paleo diet—and you don’t have to count calories. It’s not the calories that matter; it’s the foods you eat. When you’re eating the right foods, such as those high in healthy fats, protein, and fiber, your appetite will naturally be satiated at the right point. You won’t overeat. The Paleo diet makes you…

the middle ground

To make this way of life and eating manageable and enjoyable, this magazine has adopted a healthy middle ground within the definition of Paleo. The recipes do use sea salt, and we’re not completely throwing out bacon and sweet potatoes! Finally, there are recipes for sweets made with whole fruits and natural sweeteners. For a complete Paleo pantry—and a clear visual of what is allowed—see page 6. ENERGY-SUSTAINING PROTEIN SOURCES, SUCH AS MEATS, POULTRY, EGGS, FISH, AND SHELLFISH, ARE A CORNERSTONE OF THE PALEO DIET—BUT FRESH VEGETABLES AND FRUITS ARE EQUALLY IMPORTANT. Be Salt-Savvy While some versions of the Paleo diet eliminate added salt altogether, our recipes do allow for a bit of wiggle room to heighten the flavor of dishes. Just keep in mind that a little goes a long way when seasoning…

how to go paleo

STRATEGY: PLAN AHEAD Once a week, as your schedule permits, do some meal planning. Choose four or five recipes to make, and do the shopping for those recipes specifically when you do your regular stock-up shopping. Look at your week and choose recipes that will fit your schedule. If you have a busy week, choose quick, easy recipes. For less-busy days, choose recipes that are a bit more involved but will yield leftovers. In the late afternoon, you won’t have to wonder what’s for dinner. You’ll know—and you’ll know that you have everything you need to make it. STRATEGY: BREAKFAST When you go Paleo, you have to leave behind the old breakfast routine of having a bowl of cereal, a plate of pancakes or waffles, or bagels slathered with cream cheese. Eggs are…

paleo pantry

NATURAL SWEETENERS (USE IN MODERATION) HONEY AGAVE PURE MAPLE SYRUP SPICES & DRIED HERBS BLACK PEPPER, GROUND OR WHOLE PEPPERCORNS ALL SPICES, GROUND OR WHOLE ALL DRIED HERBS SPICE BLENDS WITH NO PRESERVATIVES OR ADDITIVES NATURALLY SOURCED SALT, SUCH AS SEA SALT OR HIMALAYAN SALT FATS & OILS OLIVE OIL, EXTRA VIRGIN AND EXTRA-LIGHT (FOR MAKING MAYONNAISE) COCONUT OIL AVOCADO OIL WALNUT OIL TOASTED SESAME OIL VEGETABLES & HERBS ALL FRESH VEGETABLES AND HERBS, EXCEPT CORN, WHITE POTATOES, AND PEAS (INCLUDING SUGAR SNAP PEAS AND SNOW PEAS) DRIED MUSHROOMS SUN-DRIED TOMATOES NUTS & SEEDS ALL NUTS AND SEEDS, RAW OR ROASTED, WITH OR WITHOUT SALT SUGAR-AND PRESERVATIVE-FREE NUT BUTTERS SUGAR-AND CARRAGEENAN-FREE NUT MILKS (SUCH AS ALMOND AND CASHEW) TAHINI (SESAME SEED PASTE) CONDIMENTS NATURALLY SWEETENED, PRESERVATIVE-FREE KETCHUP NO-SUGAR-ADDED, PRESERVATIVE-FREE MUSTARD (DIJON-STYLE, YELLOW, COARSE-GROUND, AND WHOLE GRAIN) PALEO-FRIENDLY MAYONNAISE VINEGARS (ALL VINEGARS EXCEPT RICE VINEGAR) NO-SUGAR-ADDED FISH SAUCE FRUITS ALL FRESH FRUITS ALL DRIED FRUITS (CHOOSE ONLY NO-SUGAR-ADDED, UNSULFURED DRIED FRUITS) FRUIT-JUICE-SWEETENED DRIED CRANBERRIES AND TART…

get saucy

SERVE IT! SPOON OVER GRILLED STEAK DRIZZLE OVER ROASTED LAMB OR BEEF TOP OFF ROASTED OR GRILLED SALMON CHIMICHURRI SAUCE PREP 15 minutes CHILL 2 hours 1¼ cups packed fresh Italian parsley leaves¼ cup olive oil1 shallot2 Tbsp. fresh oregano or basil leaves2 Tbsp. red wine vinegar1 Tbsp. lemon juice3 to 4 cloves garlic, minced½ tsp. sea salt¼ to ½ tsp. crushed red pepper 1. In a food processor or blender combine all of the ingredients. Cover and process or blend just until chopped and a few herb leaves remain. Cover; chill at least 2 hours before serving. Makes 10 servings (1 Tbsp. each). TO STORE Transfer to an airtight container. Cover; chill up to 1 week. Let stand at room temperature 30 minutes before serving. PER SERVING 53 cal., 5 g fat (1 g sat. fat), 0 mg chol., 114…