The Paleo Diet Potassium Deficiency-min

Potassium & The Paleo Diet

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Potassium is one of the key minerals for the diet and it can offer a wealth of health benefits, when consumed in the right level. Potassium is known to help the nervous system, as it plays a part in ensuring it functions properly. It can also help to strengthen muscles in the body and is a good way to reduce cramps. The correct level of potassium will also help the body to maintain a good water balance and ensure that the main organs in the body function to their optimum levels, including the heart and kidneys. A deficiency of potassium can cause a lot of health issues as it will cause a restriction of these organs and can result in an imbalance of minerals in the body.

People who suffer from heart and kidney problems and are overweight, often have far too much sodium in their diet and very little potassium. The wrong ratio of these two can lead to a range of health problems as, although they work well together to ensure the right nutrients are being taken into the body, sodium levels should be at a much lower level than potassium levels. A diet which is high in salt restricts potassium levels and increases sodium levels, which can be highly detrimental in maintaining a healthy body.

As the Paleo diet is based upon the diet of our Stone Age ancestors, it encourages the consumption of foods with high potassium levels and a limitation on those which contain sodium. Our ancestors managed to get the ratio right, but in a culture where many people live on highly processed and sugar rich foods, potassium levels are much lower than they should be to live a healthy lifestyle. We don’t need a high level of sodium to be healthy, but is important that this is not completely restricted from the diet.

The Paleo Diet and Potassium Deficiency

There are many foods which are part of the Paleo diet are not only tasty but are also high in potassium levels, which help to keep our bodies in good working order for as long as possible. Meats such as beef, chicken and pork form the staple of the Paleo diet and these can act as a good source of potassium. There are many fruits which also have high potassium content, including avocados and bananas are well known to have potassium in plentiful supply.

Vegetables can also act as a good source of potassium as can nuts and seeds which are ideal on the Paleo diet to consume as a snack, rather than turning to chips and chocolate. Although it is important to have a diet high in potassium, it is also vital to eat the right amounts and not over consume this mineral. A good way to achieve this in the Paleo diet is to take a note of the contents of food we are in taking, so we know we are getting it right.

As the Paleo diet focuses on eating fresh and unprocessed foods, it is the ideal way to maintain a good level of both potassium and sodium. The ratio should always be much higher in potassium than it is in sodium. If you are eating a lot of vegetables, which is encouraged in the Paleo diet, you can reduce potassium levels by soaking them in water, which can also be done with nuts and seeds. A few simple changes to the diet can be hugely beneficial in reducing the likelihood of suffering from serious illnesses and can also reduce the chance of current illnesses becoming serious. It has been shown that those who suffer from kidney disease can improve the condition by improving consumption of potassium and lowering sodium levels.

An awareness of potassium and sodium levels in the body can go a long way to improving health, no matter when you start to educate yourself on it. The Paleo diet is a good way to achieve the right balance of nutrients and vitamins in the body which will stand you in good stead for a long and healthy lifestyle. In order to function properly, the brain needs to be fed with high levels of potassium which can then affect the rest of the body.

It is all about awareness and knowledge of which foods will support us through our lives and those which will be detrimental. The Paleo diet acts as great support for us to ensure we are boosting consumption of the right foods and lowering those which are unhealthy.

Balancing Potassium and Sodium for Optimal Health

One of the most overlooked aspects of modern nutrition is the imbalance between potassium and sodium. While sodium tends to dominate in today’s highly processed diets, potassium often takes a back seat. This imbalance is associated with increased risk of high blood pressure, stroke, and cardiovascular disease. Fortunately, the Paleo diet naturally supports the ideal ratio of potassium to sodium—helping to reverse some of the damage caused by years of poor dietary habits.

The typical Western diet includes excessive sodium from packaged foods, takeaway meals, and processed snacks. By contrast, the Paleo diet eliminates most of these sodium-laden sources, replacing them with whole, potassium-rich ingredients. This shift alone can significantly improve overall health markers, particularly for individuals at risk of hypertension or kidney disease.

Everyday Paleo Foods That Boost Potassium

While bananas are often cited as the go-to potassium source, the Paleo diet offers many other options that are equally effective—if not better. For instance:

  • Avocados: Rich in heart-healthy fats and high in potassium, avocados are a versatile Paleo staple that can be added to salads, omelettes, or enjoyed on their own.
  • Sweet potatoes: Not only are they an excellent source of potassium, but they also provide slow-digesting carbohydrates and fibre.
  • Spinach and leafy greens: These pack a nutritional punch, offering a high potassium-to-sodium ratio that supports nerve and muscle function.
  • Salmon and tuna: Fatty fish are not only rich in Omega-3s, but also offer a decent dose of potassium, making them a great option for brain and heart health.
  • Beets, squash, and mushrooms: These vegetables are often underappreciated but are excellent sources of potassium and other essential micronutrients.

Incorporating a variety of these foods ensures that your potassium intake remains consistent and balanced throughout the week, without the need for supplements or over-reliance on one particular source.

Hydration and Electrolyte Balance

Potassium also plays a crucial role in regulating fluid balance in the body. It works alongside sodium to maintain proper hydration levels, support nerve conduction, and prevent muscle cramps. When you're well-hydrated and consuming potassium-rich whole foods, your body is better equipped to regulate blood pressure and manage electrolyte levels—especially important for active individuals or those living in warmer climates like Australia.

One important consideration for Paleo followers is to remain aware of how certain cooking methods may affect potassium levels. Boiling vegetables, for example, can cause some minerals to leach into the water. To retain more nutrients, consider steaming, roasting, or lightly sautéing your vegetables instead.

Who Should Monitor Potassium Intake?

While the Paleo diet encourages high potassium consumption through natural foods, it’s important to note that individuals with kidney disease or those on certain medications should consult with their healthcare provider before drastically changing their intake. In such cases, potassium levels can build up in the blood, leading to complications. However, for most healthy adults, increasing potassium via food sources—as opposed to supplements—is both safe and beneficial.

A Natural Way to Restore Balance

Ultimately, the Paleo approach to nutrition creates a strong foundation for potassium balance. By removing processed, salty foods and replacing them with fresh produce, high-quality meats, and healthy fats, this way of eating naturally reduces sodium intake and boosts potassium levels—no calorie counting or macro tracking required.

As awareness of the importance of potassium continues to grow, embracing a diet like Paleo could be one of the most effective long-term strategies for managing blood pressure, supporting kidney health, and improving overall wellbeing. With just a few smart food swaps and a back-to-basics approach, you can significantly improve your nutritional balance and support vital functions throughout your body.

Are you including enough potassium-rich foods in your Paleo meals? Let us know your favourite sources in the comments below!

Paleo recipe thai green curry-min

How to Make Paleo Thai Green Curry

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Paleo Vegetarian vegan recipe ebook cookbook

Inside the Paleo Vegetarian and Vegan Recipe Book | What’s Included & Benefits

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I’m thrilled to announce my new Vegetarian and Vegan Paleo Recipe ebook has just been launched!

Paleo Primal Vegetarian Vegan Recipe Ebook Cookbook

With almost 40% of those following a Paleo diet having at one stage been either Vegan or Vegetarian, there seems to be a real lack of information in this area – something I want to change.

Many Paleo sources seem very definitive in saying that you cannot be both Paleo and Vegan or Vegetarian – but I think there is middle ground. Whilst eating animal products seems to be optimal, I think by cutting out grains and legumes you can make significant health improvements.

Vegetarians and Vegans tend to rely heavily on grains for calories and legumes for protein, so one of the key aims in the recipe book has been putting together recipes with a good, Paleo, protein source. Eggs are obviously a great protein source, but not on the menu for Vegans, so I’ve not lent too heavily on eggs in this book.

I’ve also noticed how difficult it is for people who decide to start eating meat, having been a Vegetarian or Vegan for some time. I devote a chapter in this book to transitioning to eating meat – as this is not an easy step to take. When starting to eat a Paleo diet, having relied heavily on grains and legumes, it can be difficult. I’ve therefore added in a chapter on properly preparing grains and legumes. Whilst not Paleo, traditionally prepared grains are far safer, and can make the move away from grains far easier than going cold turkey.

The book features a balance between quick and simple recipes and more substantial Paleo Vegan recipes. With soups, salads, bakes gratins, side dishes, main courses and snacks – I’ve tried to make sure there is something for everyone.

Currently only available in ebook format (watch this space for the print version, later in the year), this book has over 100 pages of beautifully photographed recipes. Recipes are Paleo and Vegetarian – with over three quarters being Vegan and Paleo (i.e. no animal products such as eggs and dairy, as well as no meat).

I’d love to hear your feedback on this book and if you’ve followed a Vegan or Vegetarian diet, how your journey has been.

You can buy the Vegetarian and Vegan Paleo Recipe ebook here for $17.

Buy Two or more Paleo Recipe Ebooks and Save

The book is $17, but I offer big discounts if you buy more than one of my recipe books in one transaction – you can find the bulk prices here.

Making Paleo Work for Plant-Based Lifestyles

When most people hear the word “Paleo,” they immediately picture meat-heavy meals, bone broths, and a primal emphasis on animal-based nutrition. But for those who prefer a more plant-centric approach, there’s still ample opportunity to benefit from the foundational principles of a Paleo lifestyle. In fact, many traditional cultures thrived on largely plant-based diets, incorporating nuts, seeds, tubers, and seasonal vegetables long before modern agriculture introduced processed grains and refined sugar.

Rather than seeing Paleo and plant-based eating as mutually exclusive, the goal should be to find synergy. Emphasising real, whole foods, free from artificial additives, seed oils, and highly processed ingredients, can drastically improve wellbeing, energy levels, and even mental clarity. If you’ve ever felt stuck between wanting the ethical or environmental alignment of a plant-based diet and the ancestral nutrition of Paleo, this book offers a much-needed bridge.

Overcoming Nutritional Challenges Without Grains or Legumes

One of the main concerns when cutting out grains and legumes is ensuring you’re still meeting your nutritional needs, particularly protein, iron, and B12. While supplementation may be necessary for some (especially B12 for strict vegans), there are many whole-food sources that offer a nutritional punch. Think activated nuts and seeds, fermented vegetables, leafy greens, avocado, sea vegetables, and root vegetables like sweet potato and taro.

Soaking and fermenting traditionally problematic foods like lentils, chickpeas, and rice (for those transitioning slowly) can help neutralise anti-nutrients and reduce digestive discomfort. Although not technically Paleo, including properly prepared versions of these foods in the short term can be a smart strategy for long-term sustainability and gut health as you adapt to a grain-free and legume-light lifestyle.

Favourite Paleo-Friendly Plant-Based Ingredients

  • Coconut: From coconut oil to milk and flour, it’s a versatile fat source and great for baking, curries, and creamy dressings.
  • Sweet Potato: A reliable source of slow-burning carbohydrate and a comforting base for stews, mash, and bakes.
  • Chia Seeds: Packed with omega-3 fats, fibre, and protein, they’re perfect for puddings, smoothies, or egg replacements.
  • Cauliflower: Whether blitzed into rice, blended into mash, or roasted whole, cauliflower adds bulk and variety.
  • Zucchini: Spiralised, grilled, or layered into lasagne sheets, zucchini is as adaptable as it is abundant.

How to Transition Mindfully from Vegetarianism or Veganism

For those who’ve followed a vegan or vegetarian diet for years, introducing meat back into your life can feel emotionally and physically challenging. It’s not uncommon to experience digestive discomfort, guilt, or confusion about what to eat. That’s why I’ve included a thoughtful chapter on this topic in the ebook. There’s no one right way to reintroduce animal products, and no pressure to rush. Some begin with bone broth or fish; others opt for eggs or well-sourced chicken. The key is to listen to your body, honour your reasons for change, and take a gradual, respectful approach.

Community Matters: Why Your Story Helps Others

Everyone's journey with food is unique. Whether you’ve gone from raw vegan to Paleo, or simply cut out processed grains to manage autoimmune symptoms, your story can help others feel less alone. One of the most powerful tools we have is community. Sharing your experiences—what worked, what didn’t, and what surprised you—can make all the difference to someone just starting out. I always love hearing from readers, especially those navigating the tricky space between philosophies. Your voice adds to the collective knowledge and breaks down rigid dietary boundaries that often hold people back from better health.

Tips for Making Your Kitchen Paleo-Vegan Friendly

Even if you’re the only one in your household following a Paleo-Vegan lifestyle, there are lots of simple swaps and preparations that make day-to-day cooking easier:

  • Keep a stash of frozen veg: Cauliflower rice, spinach, and stir-fry mixes are a lifesaver on busy days.
  • Batch cook on Sundays: Roast trays of vegetables, cook up a pot of coconut curry, and prepare dressings or dips for the week.
  • Stock your pantry with staples: Coconut aminos, almond butter, tahini, tinned tomatoes, dried herbs, and activated seeds can help you throw together meals in minutes.
  • Invest in a high-speed blender: For creamy sauces, smoothies, and soups—it’s one of the best tools in any plant-based kitchen.

Beyond the Recipe Book: Lifestyle Shifts That Complement Paleo

Food is just one piece of the puzzle. When you start eating in a way that supports your health, you’ll likely feel a ripple effect across other areas of life. Prioritising sleep, spending time in nature, and moving your body regularly all go hand-in-hand with eating whole, nourishing food. Many people find that once they ditch the inflammatory foods, they naturally have more energy to exercise, cook, or even meditate. Embrace the flow and build on your wins—small changes compound over time.

Want More Paleo Inspiration?

Whether you’re looking for kid-friendly recipes, meal prep ideas, or guidance on navigating eating out, there’s more to explore across the site. Keep an eye out for upcoming resources that cater specifically to those walking the line between Paleo and plant-based. And if you haven’t already, make sure you’re signed up for the newsletter to get exclusive recipes and updates.

Thanks so much for supporting this book—it means the world to me. If you know someone who might benefit from a Paleo-inspired, plant-based approach, feel free to share the link. Together, we can challenge the assumption that it’s meat or nothing and create space for a flexible, informed way of eating that puts health and whole foods first.

Phytic Acid & The Paleo Diet nuts soaking-min

Phytic Acid & The Paleo Diet

There are many benefits to adhering to the Paleo diet as a means of getting rid of body fat and helping to reduce the likelihood of a number of illnesses. One of the benefits of the Paleo diet is that it can help to reduce phytic acid intake. It obliterates foods which are full of phytic acid in favour of those which contain low levels such as fruits and vegetables.

Phytic acid is highly obstructive as it has the ability to stop essential minerals from being absorbed. These minerals include magnesium, iron and calcium, which are important as part of any healthy diet. Phytic acid binds itself to these minerals and as our bodies can’t break them down, it can result in a number of health issues. There are many people who consume high levels of cereal, as they believe that this is beneficial to the health but in fact these are one of the main culprits of phytic acid. As a result, they can actually prove to be quite damaging to the health. As our ancestors substituted cereals for other healthy foods such as vegetables and fruits, it was a much healthier way of living which is why the Paleo diet is the best one to follow.

The health issues which can result from a diet which is high in phytic acid include PMS, stomach cramps and skin problems, which can be very detrimental for our quality of life. There are many people who also suffer from anaemia, which is caused by iron deficiency and it is believed that this could be caused through a high phytic acid diet. The Paleo diet promotes an eating plan which minimises the intake of foods which contain phytic acid, in order to promote a healthier lifestyle.

The right diet is the most important way of maintaining good health and more often than not, most of us will reach for the painkillers when we feel unwell, rather than getting to the root cause of the problem.   There are certain foods which are extremely high in phytic acid and these are best to completely stay clear of when following the Paleo diet. The most common of these are grains and legumes. These foods can be replaced with fruits, vegetables and nuts and seeds, which are full of minerals and antioxidants.

Phytic Acid and the Paleo Diet – nuts, soaking

Nuts and seeds are quite high offenders when it comes to levels of phytic acid but you can minimise these by soaking them in purified water. Nuts are full of health benefits, but should only be eaten in moderation; otherwise they will be counter productive.  As far back as our ancestors, people were soaking their nuts and seeds and as the reason behind the Paleo diet is to go back to our roots, it is a ritual we should bear in mind when trying to reduce our intake of phytic acid. The best way to achieve this is to soak the nuts in purified water, cover them and add sea salt. You should then give them a rinse and drain them, before putting them in the oven at the lowest possible temperature. It may seem like a bit of a lengthy process, but the benefits to help are worth taking these steps.

In order to really get the balance between the right nutrients and lowering levels of phytic acid, it is worth educating ourselves on the content of our foods so we are more aware of whether or not they will be detrimental to our health. There are plenty of nutritious foods to eat as part of the Paleo diet, which will result in noticeable changes to your health and fitness levels. Good combinations of the right foods, together with an exercise plan will not only improve your appearance, but will also help you to enjoy a longer and more fulfilling lifestyle.

If you find any of the foods on the Paleo diet are bland, you can always season them with apple cider vinegar as this is a tasty substitute to high calorie mayonnaise and it offers lots of health benefits. It can take a while to get used to following the diet, but it can be really beneficial to the body and appearance. It will soon become a way of life and reducing phytic acid levels is just one of the many benefits of following this simple but effective diet.

How Phytic Acid Affects Nutrient Absorption

Phytic acid, also known as phytate when in salt form, is often found in the outer layer of seeds, nuts, legumes, and grains. While it serves a protective function in plants, its impact on human health is more complex. Once ingested, phytic acid binds to positively charged minerals like zinc, calcium, magnesium, and iron — forming insoluble complexes that the body cannot absorb. This effectively reduces the bioavailability of these essential minerals, even when your diet includes an otherwise adequate intake.

Over time, consistent consumption of foods high in phytic acid can contribute to deficiencies, particularly for individuals who are already at risk of low mineral levels. This is especially concerning for women (due to menstrual blood loss and pregnancy), children, athletes, and those recovering from illness. The Paleo diet naturally avoids high-phytate foods by steering clear of legumes and grains, making it a practical approach to maintaining mineral balance without the need for supplementation.

Modern Misconceptions About ‘Health Foods’

Marketing has led many people to believe that breakfast cereals, wholegrain bread, and granola bars are healthy daily staples. Yet, these products often contain high levels of phytic acid due to the processing of wheat, oats, soy, or other legumes. While fortified with synthetic vitamins and minerals, the phytic acid content can still impair absorption, particularly in the case of non-heme iron — the type found in plant foods.

When viewed through a Paleo lens, these so-called health foods lose their appeal. By focusing on bioavailable nutrients from natural sources — such as leafy greens, animal proteins, and fermented or properly prepared nuts — the Paleo diet offers a far more effective way to nourish the body without interfering with digestion or mineral uptake.

Traditional Practices for Reducing Phytic Acid

Long before modern science understood the implications of phytic acid, traditional cultures developed food preparation techniques that naturally reduced its levels. Soaking, sprouting, fermenting, and slow-cooking were commonplace, especially for legumes and grains. These methods activate phytase, an enzyme that breaks down phytate and helps release the bound minerals.

While Paleo largely avoids grains and legumes, nuts and seeds are still included — though in moderation. Applying the same ancestral wisdom of soaking and low-temperature dehydrating allows you to enjoy these foods without the same anti-nutrient load. If you regularly consume almonds, walnuts, sunflower seeds or pumpkin seeds, it’s worth adopting a soaking routine as part of your food prep rituals.

Meal Planning for Low Phytic Acid Living

Creating balanced Paleo meals that avoid phytic acid and support optimal nutrition is easier than it sounds. Here are some simple ideas:

  • Breakfast: Scrambled eggs with sautéed kale and mushrooms, plus half an avocado
  • Lunch: Grilled chicken breast over a salad of rocket, cucumber, beetroot, and olive oil dressing
  • Dinner: Baked salmon with roasted sweet potato and steamed broccoli
  • Snack: A small handful of soaked and dehydrated cashews or macadamias

These meals are rich in micronutrients, contain minimal to no phytic acid, and offer plenty of fibre and healthy fats — all essential for sustained energy and long-term wellness.

The Long-Term Benefits of Reducing Phytic Acid

In addition to improving nutrient absorption, reducing dietary phytic acid can lead to noticeable improvements in energy, mood, skin clarity, and digestion. Many people who switch to Paleo report a reduction in bloating, fatigue, and cravings, especially when high-phytate foods are eliminated. Over time, the cumulative benefits of improved mineral status can lead to stronger immunity, better hormonal balance, and increased bone density.

Furthermore, minimising anti-nutrients like phytates can be particularly important for those with gut conditions such as IBS, SIBO, or leaky gut syndrome. By removing dietary irritants, the gut lining has a chance to heal and absorb nutrients more effectively — often leading to fewer symptoms and better overall resilience.

Final Thoughts on Phytic Acid and the Paleo Diet

Reducing phytic acid is just one of many advantages to living Paleo. By emphasising whole, nutrient-dense foods that don’t compete with your body’s ability to absorb essential minerals, you’re building a strong foundation for lifelong health. It’s not about restriction — it’s about making food choices that align with how our bodies evolved to thrive.

If you’re just beginning your Paleo journey, don’t stress about perfection. Focus first on removing the obvious offenders — cereals, bread, legumes — and get comfortable with preparing whole meals from scratch. Over time, you can add in practices like soaking nuts and rotating seasonal produce for even better results.

Have you noticed changes in your health since lowering your intake of phytic acid? Share your experiences in the comments — it’s always inspiring to hear how small shifts in diet can lead to meaningful transformations.

43 Awesome Paleo Cooking Hacks That You Aren't Using primal diet kitchen-min

43 Awesome Paleo Cooking Hacks That You Aren’t Using

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Are you using these Paleo hacks? These simple tips and tricks will save you time and hassle – and make your time in the kitchen far more productive – and your Paleo recipes better!

Please share your favourite Paleo cooking secrets in the comments below, or if you have a better method than my suggestions, please share!

1. Before cooking asparagus, coat the stalks in salt and leave to cure for 20 minutes. Rinse off the salt and prepare as normal, you’ll find they taste far better.

2. When you grind meat for homemade burgers or sausages, try adding in some bacon for great flavour. You can also grind in some offal and no one will ever know.

3. When making a salad, always keep the dressing separate. That way it can be added just before serving to make sure your salad is crisp instead of soggy.

4. To reduce tears and keep it together, don’t cut into the root of an onion when dicing.

5. When you buy fresh basil, make it last longer by keeping it at room temperature and with the stems in water.

6. To stop your chopping board (and everything you chop after) smelling of garlic, smash garlic cloves in a sealed plastic bag using the back of a knife.

7. If you’re not going to finish your lettuce in one go, prevent it from turning brown by wrapping in a paper towel in the fridge and storing in a plastic bag.

8. Clean cast iron cookware by scrubbing with salt; never use detergent!

9. Lay a chicken on onion halves and chunks of leek, instead of using a roasting rack. The onion will make a great gravy after absorbing the chicken juices.

10. Use a very fine grater or microplane to add vegetables to salads and dressings. Try adding microplaned orange and fennel to a vinaigrette dressing.

11. Make sure you keep your kitchen knives sharp, not only is it fast and easier – it’s actually a lot safer too….

12. ….and on the subject of knives, keep the tip in an old wine cork when storing in the kitchen drawer.

13. Add salt early on in your cooking – and make sure you keep tasting your dish as you cook it, and adjust your additions accordingly.

14. When frying salmon, fry with the skin side down. When it has cooked to the stage where over half has gone from pink to white, turn the heat off and flip the salmon over. The remaining heat will cook it to perfection.

15. To make sure onions store for longer, keep them in a glass jar, with the root left as is.

16. Always make stock in the biggest batches you have room for. Freeze any excess stock in small portions, ready to use as the base of a dish whenever you need them.

17. Salt your chopping board before chopping up herbs; this will keep them on the chopping board!

18. Freeze stock, left over wine and any left over sauces in ice cube trays as a great way to make a quick sauce – or add depth to an existing sauce without having to wait hours for it to defrost.

19. Use a skewer of cake tester to check how well done your fish, meat – and even vegetables are.

20. Before pan frying, always make sure your pan is super hot!

21. Add a pinch of salt to the water before boiling eggs. This will help to prevent the shells from cracking.

22. After boiling vegetables, use the remaining water for stock, or freeze to crush later and use in a smoothie. If those options don’t appeal, use the nutrient loaded water to feed your veggie patch or house plants.

23. When making hamburger patties, push a hole in the centre. This will make sure they cook faster and more evenly.

24. Give the contents of your pan room to breath – never overcrowd, or you’ll be steaming your food rather than sautéing it!

25. Before carving and serving meat, always give it a few minutes to rest

 

43 Awesome Paleo Cooking Hacks That You Aren't Using primal diet kitchen-min

26. To prevent a roast chicken having an overcooked breast and tender legs, break up the legs and the breast. This means you can remove the breast sooner, ensuring the whole bird is moist.

27. Before frying fish or meat, make sure it is as dry as possible, by laying it on paper towels for a few minutes before cooking. This will help to make the skins nice and crispy by making sure you’re frying rather than steaming.

28. To make sure your garlic is sweet, rather than bitter, make sure you buy it as fresh as possible – and if it has green shoots – don’t use it.

29. Store empty containers and jars with a pinch of salt, to absorb any odours and keep them smelling fresh.

30. Check your eggs are fresh by placing them in a bowl full of water. If the rise to the top, they aren’t as fresh as they should be! You want an egg that sits at the bottom, or near to it.

31. After blanching vegetables, plunge them in a bowl of iced water. This stops the cooking process and will result in bright veggies.

32. Instead of rigidly sticking to a shopping list, try being flexible without it. Go to the shop or farmers market and base your meals around what ever is fresh, seasonal and local.

33. Try cooking your steak by firstly cooking the fatty edge, holding it in place with tongs. This will release fat into the pan, making sure when you cook each side it is as juicy and full of flavour as possible.

34. The secret to great roasted vegetables is heat! Preheat the oven and empty roasting tin, before adding the veggies, oil and sea salt.

35. If you’re cooking with steak, eggs or butter, bring them out of the fridge and keep them at room temperature for an hour or so before cooking for a far better flavour.

36. Roll citrus fruit in your hands before juicing it to increase the amount of juice you can extract. Also, never store citrus fruit in the fridge as it significantly reduces the flavour.

37. Prepare first. Do all of your slicing and dicing before starting to make your dish.

38. Never try a new recipe or ingredient for the first time before an important dinner! Practice, practice, and do as much of the prep as you can the night before.

39. Make sure you store spices in a cool dark place, not next to the oven. To get the maximum flavour from spices, try toasting or sautéing them before adding them to your recipe.

40. Before working with chilli, rub coconut oil into your hands to propel the spiciness. IF you want to reduce their heat, remove the seeds before cooking with them.

41. To prevent garlic from burning, try slicing it finely rather than mincing it.

42. To make sure your meatloaf, meatball or burger mix is just right, make a tiny patty out of it, enabling you to fry it and give it a try. This way you still have time to adjust your mix, before committing to it.

43. When you need to add in more oil to a pan, add it at the edge of the pan, rather than in the middle. This gives the oil time to heat up before it reaches the centre of the pan – and your food.

Recipe The Paleo Diet Seafood Fish Chowder-min

How to Make Paleo Seafood Chowder

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Dementia & The Paleo Diet Alzheimer's disease-min

Dementia & The Paleo Diet

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Dementia is a serious health condition which causes the deterioration of the brain and although it is a disease which is most common in older people, it can also affect the young. The instances of dementia (of which Alzheimer's is perhaps the most well known type) are growing in modern society and although it has always been a major concern, awareness of the disease is higher than ever before.

In the past, we would have viewed the signs of dementia as a typical part of becoming older, but this is not the case as there are plenty of people of an older age who still have a fully functioning brain. The signs of dementia include a change in personality, memory loss and/or the inability to carry out simple everyday tasks. There are sufferers of dementia who can even lose the ability to eat which can then lead to further illnesses. The effects of dementia can be rapid or can happen over a long period of time.

Dementia not only has a major effect on the sufferer of the disease, it can also have a hugely negative effect on the family and friends of their loved one as they change into a completely different person to the one they love. The sufferer may even lose the ability to identify their loved ones which can be heartbreaking for friends and family to watch.

As the awareness of this disease increases, there are many people who believe that our diet can have a major influence on how likely we are to suffer from it. It is believed that the Paleo diet is one which can actually prevent dementia or stop it progressing to an incurable stage. There is evidence to suggest that there is a strong link between dementia and diabetes, an illness which is caused through an unhealthy diet and is most common in people who are overweight. In fact, referring to dementia as Type 3 Diabetes is becoming increasingly common.

Dementia and the Paleo Diet – Alzheimer's Disease

There are a number of foods which have a negative effect on the body and thus, can be detrimental for the functioning of the brain. Those foods which are high in sugar can contribute to diabetes and dementia which is why the Paleo diet can be beneficial in improving health and helping to combat the effects since these foods are not part of the diet.

A high intake of Omega 3 is known to improve memory and help improve the overall function of the brain, which is why they are a major part of the Paleo diet. If we start to increase the consumption of foods with Omega 3, including fresh fish and salmon at any stage in our lives, we can improve the function of the brain which will help to stave off the likelihood of dementia and other serious illnesses.

As the Paleo diet also promotes the intake of fruit and vegetables which contain an abundance of the key vitamins required for a healthy lifestyle, it can provide us with the sustenance which is essential to maintain a clear state of mind. There is also a link between a diet which is high in carbohydrates and dementia and no evidence to suggest that omitting these from the diet will result in any negative effects on the body.

As we strive towards a healthier body and state of mind for as long as possible, it is important to look closely at our diet and ensure we are eating foods which are rich in vitamins, protein and the right fatty acids, such as Omega 3. The Paleo diet offers a positive approach to ensuring we live a long and prosperous lifestyle by turning away from the foods which are high in carbohydrates and fat and rich in all of the right nutrients.

It makes sense that we should take a positive approach to our diets if we want to ensure we give ourselves the best possible chance of avoiding serious illnesses such as dementia. The Paleo diet is a simple one to follow and can offer a wealth of benefits to improving our overall health and wellbeing. A combination of the right food groups and an active lifestyle will increase oxygen to the brain which can seriously reduce our chances of suffering from dementia.

How the Paleo Diet Supports Long-Term Brain Health

In recent years, there has been growing interest in the connection between what we eat and how our brain functions as we age. As neurodegenerative diseases like dementia and Alzheimer’s become more prevalent, many researchers and health-conscious individuals are asking the same question: can diet really influence brain health? For those exploring holistic prevention methods, the Paleo diet continues to emerge as a promising dietary approach.

The Inflammation Connection: What the Paleo Diet Avoids

One of the core ideas behind using the Paleo diet as a tool to support cognitive health is its natural anti-inflammatory foundation. Chronic inflammation in the body is widely recognised as a contributor to many long-term illnesses, including Alzheimer’s disease and vascular dementia. The standard Western diet – rich in refined carbohydrates, added sugars, and processed seed oils – is known to trigger and maintain systemic inflammation over time.

The Paleo approach eliminates these inflammatory triggers by removing grains, refined sugars, seed oils, and processed foods. Instead, it emphasises whole, unprocessed foods that our bodies were designed to thrive on. The result? Reduced inflammation throughout the body and the brain, potentially lowering the risk of cognitive decline over time.

Ketones, Brain Fuel & Metabolic Health

While the Paleo diet is not strictly ketogenic, it often results in a lower carbohydrate intake compared to the modern Western diet. This reduction in carbs can allow the body to access fat stores and produce ketones – a clean-burning fuel source for the brain. There is growing evidence that ketones can improve mitochondrial function and reduce oxidative stress in brain cells, both of which are key factors in cognitive longevity.

Moreover, the Paleo diet supports better blood sugar regulation. This is particularly relevant because insulin resistance is closely linked to cognitive disorders. In fact, Alzheimer’s is increasingly being referred to as “Type 3 diabetes.” By cutting out refined carbohydrates and sugars, the Paleo lifestyle helps stabilise blood glucose and reduce the metabolic strain on the brain.

Essential Nutrients for Cognitive Protection

One of the major advantages of eating a Paleo diet is the abundance of nutrient-dense foods it includes. Many of these nutrients are directly linked to brain health and are often lacking in conventional diets. These include:

  • Vitamin B12: Vital for energy production and neurological function. Found in liver, beef, and eggs – all staples in a Paleo diet.
  • Choline: Supports memory and brain development. Abundant in egg yolks and liver.
  • Magnesium: Important for nerve transmission and reducing brain inflammation. Present in leafy greens, nuts, and seeds.
  • Antioxidants: Berries and colourful vegetables are rich in flavonoids, which help protect brain cells from oxidative damage.

These nutrients play synergistic roles in keeping the brain healthy and resilient. Regular consumption of these Paleo-approved ingredients helps fortify the brain against age-related deterioration.

Gut-Brain Axis: Why Your Microbiome Matters

The gut and brain are intricately linked through the gut-brain axis – a bidirectional communication network involving hormones, neurotransmitters, and immune responses. A healthy gut microbiome is now known to influence mood, memory, and even the risk of neurological conditions. Unfortunately, ultra-processed foods, artificial additives, and antibiotics can wreak havoc on the delicate balance of gut bacteria.

The Paleo diet naturally promotes gut health by providing ample fibre from vegetables, prebiotics from root vegetables like sweet potatoes, and fermented foods (if included). A diverse and balanced microbiome helps modulate inflammation, reduce brain fog, and may play a role in protecting cognitive function over the long term.

Exercise, Sleep and the Bigger Picture

While diet is foundational, it’s important to remember that cognitive health is influenced by multiple lifestyle factors. A Paleo lifestyle often encourages other health-promoting habits like regular movement, good sleep hygiene, and time spent outdoors – all of which contribute to healthy brain ageing.

Sleep, in particular, plays a vital role in memory consolidation and toxin clearance from the brain. Poor sleep is a known risk factor for dementia, and improving sleep quality – alongside a nutrient-dense diet – creates a holistic defence against cognitive decline.

Real Food, Real Benefits: A Sustainable Brain-Supportive Diet

One of the main reasons the Paleo diet can be such an effective strategy for long-term brain health is its focus on eating real food. Unlike restrictive fad diets or short-term detoxes, the Paleo approach can be sustained over the long haul, making it ideal for those who want to prevent – not just manage – illnesses like dementia.

By focusing on meat, fish, eggs, vegetables, healthy fats, and fruits in moderation, the Paleo diet provides the body and brain with all the building blocks they need to thrive. It’s about eating intentionally to protect your future self, not just looking good today.

Emerging Research and Next Steps

While there is still more research to be done, the early signs are promising. Studies show correlations between lower carbohydrate intake and reduced risk of Alzheimer’s. There is also growing support for the use of higher-fat, whole-food diets in delaying the onset and progression of neurodegenerative diseases.

If you're looking to make proactive changes to your diet for the sake of your long-term brain health, shifting toward a Paleo-style way of eating may be one of the smartest decisions you can make. Consult a health professional familiar with ancestral nutrition if you’re unsure where to start.

Final Thoughts on Paleo and Dementia Prevention

We may not have complete control over our genetic predisposition, but our daily habits play a significant role in how those genes are expressed. Adopting a Paleo diet could offer a strong nutritional foundation for protecting brain health and delaying cognitive decline. It’s about more than avoiding disease – it’s about thriving, thinking clearly, and living fully at every stage of life.

If you’re already eating Paleo or considering making the switch, know that your brain will likely thank you. And as research continues to evolve, the link between nutrition and brain health is only going to get stronger.

Have you or someone you know tried the Paleo diet to improve brain health or manage cognitive symptoms? Share your experience in the comments below – we’d love to hear your story.

10 things you didn't know about offal organ meat nutrients paleo primal diet-min

10 Fascinating Things You Didn’t Know About Offal

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You’re read about how offal is a true superfood, packed with nutrients. Perhaps you use it regular in your cooking, maybe you've tried my chicken liver pate recipe? Here are ten little know facts about organ meats…

1. There are two types of offal, red offal and rough offal. Red offal refers to the parts of the animal above its diaphragm, such as the heart, lungs, spleen, ox tail, skirt, sweetbread and gullets. Rough offal is the name given to the parts of cattle from the rumen area, i.e. intestines, tripe, heads and heels.

2. The liver of Polar bears is very dangerous to humans, being far too high in Vitamin A. Indigenous populations never eat Polar bear livers. Seal livers are equally toxic.

3. Similarly the internal organs of the fugu pufferfish are very toxic – and if not prepared properly can be fatal.

4. Skirt (i.e. onglet steak or hanger steak) gets it’s unique savory taste from it’s close proximity to the diaphragm and kidneys.

5. Sausage skin is traditionally made from the intestines of sheep, pig or ox.

6. Demand for offal is far greater in the winter months, whilst in the summer relatively little is sold – this makes the summer months a good time to get cheaper prices.

7. Whilst the term offal used to just refer to the entrails, it is now taken to mean all of the insides, abdominals and extremities. The terms “organ meats” and “variety meats” are also used instead of offal.

8. The word “offal” comes from “off fall”, and literally refers to the pieces of the animal that fall away as the carcass is butchered.

9. Offal from birds is known as giblets.

10. If you find the taste of offal a bit much (and tolerate dairy), try soaking it in milk overnight before cooking it.

What do you think of offal? Do you eat it regularly – and what is your favourite type?

10 things you didn't know about offal organ meat nutrients paleo primal diet

Why Organ Meats (Offal) Deserve a Place in Your Paleo Diet

Offal — also known as organ meats — might not be the most glamorous part of the animal, but it’s arguably the most nutrient-dense. Traditional cultures around the world have always prized organs for their ability to support strength, fertility, and long-term health. In a modern Paleo diet, organ meats are one of the best ways to boost your intake of hard-to-get nutrients like vitamin A, B12, iron, zinc, and CoQ10.

From liver and heart to kidney and tripe, each cut offers its own nutritional benefits. Liver, for instance, is sometimes called “nature’s multivitamin” due to its incredibly rich nutrient profile. Heart is a fantastic source of CoQ10 and taurine, while kidneys are packed with selenium and omega-3 fats (especially when grass-fed).

Many people are put off by the taste or texture of offal, but there are ways to ease into it. Try blending a small amount of liver into mince, slow-cooking heart in stews, or using chicken livers to make a creamy pâté. You can also check out my recipe archives for more approachable ways to incorporate offal into your meals.

Eating nose-to-tail isn’t just nutritionally wise — it’s also more sustainable. By eating the whole animal, we honour traditional food systems and reduce waste.

How to Source Quality Offal in Australia

Finding high-quality organ meats can be easier than you might think. While most supermarkets stock chicken livers, beef liver and occasionally ox heart, your best bet is to speak directly to your local butcher. Butchers often have a range of organ meats available on request, including items like tongue, kidney and tripe, which are rarely displayed in-store.

Farmers markets can also be a good source, particularly for pasture-raised and organic varieties. Look for suppliers who raise grass-fed animals without synthetic hormones or antibiotics, as these tend to produce more nutritious and better-tasting offal.

Some online meat delivery services also cater to Paleo and nose-to-tail eaters by offering mixed offal packs, frozen liver slices and even organ meat sausages.

Storage Tips for Organ Meats

Because offal is more perishable than muscle meat, it’s best to use it within 1–2 days of purchasing if fresh. If you're not ready to use it straight away, freezing is your friend. Slice liver into portions before freezing to make it easy to defrost only what you need.

Always store offal in an airtight container or vacuum-sealed bag to avoid strong smells in your fridge. When properly stored, most organ meats will last 3–4 months in the freezer without losing quality.

If you have a dehydrator, some organ meats like liver or heart can even be turned into jerky or pet treats, minimising waste and making them portable.

Traditional Uses of Offal Around the World

Cultures across the globe have celebrated offal for centuries. In Scotland, haggis is a national dish made from sheep heart, liver and lungs mixed with oats and spices. In the Philippines, dishes like dinuguan use pork blood and off-cuts to create hearty, savoury stews.

In France, pâté and terrines showcase the delicate richness of liver, often blended with herbs and brandy. Meanwhile, Mexican cuisine makes use of tripe in dishes like menudo, a popular hangover cure.

These dishes reflect a deep-rooted respect for the animal and a tradition of resourcefulness, values that align closely with Paleo principles.

Offal for Specific Health Benefits

Different organ meats offer unique health benefits, depending on your needs:

  • Liver: Extremely rich in vitamin A, iron, and B vitamins. Ideal for energy, immune support and hormonal health.
  • Heart: High in CoQ10, an antioxidant that supports cardiovascular health and energy metabolism.
  • Kidneys: A good source of selenium, which is vital for thyroid function and detoxification.
  • Sweetbreads: These are actually the thymus or pancreas and are considered delicacies in many cuisines. Rich in collagen and healthy fats.
  • Tongue: A tender, fatty cut that’s rich in zinc and iron — great for boosting the immune system.

If you’re deficient in iron or B12, incorporating even a small amount of offal into your diet can make a noticeable difference in your energy levels and overall well-being.

Overcoming the “Ick” Factor

If you didn’t grow up eating offal, it’s understandable to feel hesitant. Start small and ease your palate into it. A few tried-and-tested tips:

  • Mince heart or liver and mix into meatballs or burger patties (use a 4:1 ratio of mince to offal).
  • Use strong flavours like garlic, ginger, cumin or smoked paprika to balance the taste.
  • Try slow-cooking cuts like tongue or cheeks — they become incredibly tender and mild.
  • Pair with familiar sides like mashed cauliflower, roast sweet potato or simple salads.

Just like learning to enjoy bitter greens or fermented foods, offal is often an acquired taste — but one worth acquiring.

Supporting Sustainability with Nose-to-Tail Eating

Choosing to include offal in your meals is a powerful step towards a more sustainable diet. When only prime cuts are consumed, much of the animal is wasted. By enjoying the whole animal, we reduce pressure on food systems and lessen environmental impact.

It’s also more respectful of the life taken to provide nourishment. In traditional cultures, discarding organs would have been unthinkable. Embracing nose-to-tail eating can help reconnect us to the origin of our food and encourage more mindful consumption.

Is Offal Paleo-Friendly?

Absolutely. If you follow a Paleo or ancestral diet, offal is one of the most authentic foods you can eat. It was prized by hunter-gatherer societies for its ability to promote fertility, resilience and endurance.

It’s also incredibly cost-effective compared to prime cuts — making it an ideal option for Paleo eaters trying to stick to a food budget while maximising nutrient density.

If you're looking to supercharge your meals with real food, offal deserves a regular spot on your plate.

Whether you start with a simple chicken liver pâté or a slow-cooked beef heart stew, there are so many creative ways to enjoy these overlooked cuts. With the right preparation, offal can become not only tolerable but delicious — and a true superfood for the Paleo lifestyle.

Have you tried organ meats on your Paleo journey? Share your favourites in the comments — and don’t forget to give them a go next time you’re planning your weekly meals.

Avocado Chocolate Mousse paleo recipe dessert sweet treat-min

Experience the Best Avocado Chocolate Mousse: Creamy Paleo Dessert

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10 (and a Half) Ways to Add More Fat to Your Diet paleo diet LCHF low carb high fat-min

Smart Ways to Add More Healthy Fat to Your Paleo Diet

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A big factor in my own weight loss and controlling my hunger has been increasing my fat intake. I find that when I eat more fat, I am full for far longer, don’t feel hungry, feel more energetic and have much better weight loss results.

So many foods are actually high in protein, not fat. As excess protein is converted into glucose, I'm careful to not eat more protein than I need to – which makes it even more important to increase fat intake.

Exactly how do you add more fat to your diet?

Dairy is a popular source of fat, so a key factor is how well you tolerate fat. You may be better on a strict Paleo diet, with no dairy – or on a lacto-Paleo (or Primal diet), which allows the inclusion of dairy. Weston A Price is also an approach which includes dairy. Instead of being strict about it for the sake of being strict, I think it’s far more important to learn how your body tolerates (or does not tolerate) dairy. I used to avoid all forms of dairy, recently however, I've been experimenting with dairy, specifically butter, which I’ve been eating with most of my meals. If you do decide to have dairy, make sure it’s good quality, perhaps you can have raw dairy, where you live.
10 (and a Half) Ways to Add More Fat to Your Diet paleo diet LCHF low carb high fat

Top 10 ½ ways to add more fat to your diet:

1. Avocados

Avocados are a great source of fat – and very versatile. You can eat them on their own with a spoon, or sliced up alongside your dinner. Or you can get inventive and cook a curry with avocado, or even make a smoothie or mousse with avocado.

2. Coconut Oil

Coconut oil is such a good oil – and being stable at high temperatures, great to cook with. When you cook in coconut oil, be generous with your serving – and if you've cooked meat for example, pour the remaining oil over the meat before you serve it.

3. Coconut Milk

If you like the taste, coconut milk or cream is a good base for many meals and smoothies. In fact, coconut is a great source of fat generally, get some coconut flakes to snack on!

 4. Animal Fats

Perhaps the best fat sources, lard, tallow, mutton fat, bacon fat and even goose fat (though careful with the omega ratio) are great to cook in.

 5. Butter (and ghee)

Butter is my current favourite. I add a generous wedge of butter to all of my vegetables just before I serve them. Many of the nutritional goodness of vegetables is fat soluble, so adding fat to your veggies is a good way of making sure you get the maximum nutritious benefit. Butter can be added to almost anything – and it tastes great.

6. Olive Oil

Whilst I wouldn't cook with it, olive oil is fantastic to dress a salad in. Sprinkle on a few nuts, add a boiled egg, some meat, avocado and perhaps some cheese and you can make a big improvement to the fat content of a salad.

7. Pork Crackling

Not only does pork rind taste great, it’s another good source of fat. A word of caution though – it’s really important with pork to ensure it’s high quality – ideally pasture raised and organic.

8. Eggs

Eggs are a great fat (and protein) source. Just make sure you eat the yolk! If I make cauliflower rice I often stir in an egg just before I finish cooking it as a hidden boost.

9. Bones

Ok, so I'm not suggesting chewing on bones, but some good quality grass-fed bones make a great bone broth full of good fat.

10. Nuts

Whilst you have to be careful with nuts as they can have a poor Omega 3/ Omega 6 ratio – and they can be easy to over indulge in – they are a great fat source. I prepare a small serving of nuts to take to work with me, making sure I have a good mix to ensure I get the different nutritional benefit each type gives.

10 ½. Nut Butters

On a similar thread, nut butters such as almond, cashew and macadamia are also good, with the same note of caution about the Omega balance.

I’d love to hear your views on eating more fat. How much fat would you estimate you eat, and what are your top sources?

Why Adding More Fat to Your Paleo Diet Matters

When you're following a Paleo or LCHF (Low Carb High Fat) lifestyle, increasing your fat intake isn't just allowed — it's encouraged. Fat is a dense source of energy that helps keep you full, supports brain function, and allows for better absorption of fat-soluble vitamins like A, D, E and K. Many people transitioning from a standard low-fat or high-carb diet find that adding more healthy fat can be a game-changer for energy levels, mood, and even weight loss.

But not all fats are created equal. That’s why focusing on nutrient-dense, whole-food sources of fat — like avocado, coconut oil, ghee, eggs, and fatty cuts of pasture-raised meat — aligns perfectly with the Paleo template.

The trick is to make small, intentional changes to each meal. Instead of trying to add a huge portion of fat all at once, think about layering it in: drizzle olive oil over roasted veggies, cook your breakfast in bacon fat, or stir some coconut milk into your post-workout smoothie. These simple shifts can make a big difference over time.

If you’re not used to a higher fat intake, build up slowly and observe how your body responds. Everyone’s tolerance and optimal levels vary — and that’s completely fine. Remember, this way of eating is about nourishing your body in a way that feels sustainable.

Are you eating enough fat on your Paleo diet? Let me know your favourite sources of healthy fat in the comments below — I’d love to try some new ideas.

Fat Isn’t the Enemy — It’s a Paleo Superpower

One of the biggest mindset shifts when going Paleo is learning to embrace fat as a friend, not a foe. For many Australians following a low-carb or ancestral diet, adding more healthy fats isn’t just about flavour — it’s about satiety, stable energy, better focus, and even improved results with fat loss and hormone health.

The key is quality over quantity. Choosing fats from grass-fed animals, wild-caught fish, unrefined oils, and whole food sources like avocado and nuts gives your body the fuel it needs — without the inflammatory load of processed seed oils or trans fats.

If you’ve been wary of increasing your fat intake, try easing it in: sauté veg in ghee, top your salad with olive oil and crushed walnuts, or blend MCT oil into your morning brew. You might be surprised just how much better you feel.

What are your go-to ways to add fat to your meals? Drop your favourites in the comments — I’d love to discover some new ideas from the community.