Paleo recipe Roasted Sweet Potatoes with Carrots and Fresh Thyme-min

Recipe: Roasted Sweet Potatoes with Carrots and Fresh Thyme

Sweet potatoes are a great side dish for a Paleo dinner. Bright orange and packed with vitamins A, B and C, don’t be surprised if you’re wearing sunglasses indoors and singing the alphabet whilst tucking into these!

Roasted Sweet Potato Ingredients:

  • 3 sweet potatoes, peeled and chopped into wedges
  • 6 carrots, peeled and chopped
  • Olive oil
  • High grade maple syrup
  • 2 cloves
  • A few sprigs of fresh thyme

Roasted Sweet Potato How To:

1)     Preheat the oven to 180C / 350F / Gas mark 4

2)     Peel and chop the sweet potatoes and carrots. Transfer to a roasting dish. Drizzle over a little olive oil and maple syrup in equal parts, giving the vegetables a light coating.

3)     Throw in the cloves and fresh thyme. Toss the vegetables, then roast for around 40 minutes until well cooked.

Paleo recipe Roasted Sweet Potatoes with Carrots and Fresh Thyme-min

Recipe paleo hummus houmous chick peas legume free-min

Recipe: Paleo Hummus

Hummus (or houmous, if you prefer) used to be one of my go-to dips before I went paleo. With the main ingredient being mashed chickpeas – yep there’s no doubting that they’re legumes* – it’s most definitely not on the paleo menu. Which is a shame because this Middle Eastern sauce is great as an appetizer or a dip for raw veggies.

Besides, even if it were paleo – have you checked out the ingredients recently? These are the ingredients of two of the popular brands of hommus sold in my local Coles supermarket:

Savion Dairy Hommus Dip

Ingredients: Chickpeas (47%), Sesame Seed Paste (23%), Canola Oil (Antioxidant 320), Lemon Juice (Preservative 202), Water, Salt (Anti-Caking Agent 554), Food Acid (330).

Yumi’s Traditional Hommus Dip

IngredientsChick Peas 45%, Water, Vegetable Oil, Sesame Seed Paste, Vinegar, Salt, Garlic, Citric Acid, Preservative (202, 211), Acidity Regulator (575).

Canola oil, vegetable oil and all of those additives and preservatives – no thanks.

Recipe paleo hummus houmous chick peas legume free-min

So what are the options for making a paleo hommus?

Well I’ve tried with both zucchini and cauliflower – and I like the zucchini best. And it’s great with kale chips.

Recipe: Paleo Hummus
Recipe type: Sides
Prep time: 
Total time: 
Hummus (or houmous, if you prefer) used to be one of my go-to dips before I went paleo. This recipe takes out the chickpeas (no legumes here!) and uses paleo alternatives to make this delicious hummus!
Ingredients
  • 3 small zucchini’s, peeled and roughly chopped
  • Juice of a lemon
  • 50ml (3 tablespoons) Tahini
  • 30ml (2 tablespoons) extra virgin olive oil
  • 1 teaspoon cumin
  • Sea salt and ground black pepper, to taste
  • 1 clove garlic, minced
  • Paprika or cut chives, to serve
Instructions
  1. Put the zucchini and lemon in your food processor and blend
  2. Add the tahini, olive oil, cumin, seasoning and garlic. Blend until smooth
  3. Put in the fridge for half an hour or so before serving
  4. Top with paprika or chopped chives, to serve

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*And what’s so wrong with legumes I hear you say? Well legumes contain phytates and lectins which are to be avoided as they inhibit nutrient absorption and cause inflammation.

101 (more!) paleo snack ideas recipes diet suggestions inspiration primal-min

101 (more!) paleo snack ideas

After the popularity of my previous post on paleo snack ideas, I’ve put together a new, extended list of snack ideas.




After my last list, I got a lot of people telling me “DAIRY IS NOT PALEO” (yep, I think they were shouting), so just to clear it up, some of the snack ideas listed below do have dairy options. I’m not in the paleo police, so if you tolerate dairy and take more of a lacto-paleo approach (and can find a good quality source) – go for it. If you fair better dairy free, avoid it!

The list below has a good range of snacks suitable for work (where there often aren’t good facilities for keeping things cool or warming them up), travel, children as well as snack ideas that are quick enough for you to grab and go.

101 (more!) paleo snack ideas recipes diet suggestions inspiration primal-min

I’d love to hear your feedback – – what’s your go to paleo snack? Or do you find you don’t need to snack so often any more?

  1. A can of (high quality) tuna
  2. Make your own beef  jerky
  3. A bag of nuts and seeds
  4. A couple of squares of super dark high quality chocolate
  5. Make your own cherry ripe bars
  6. Coconut flesh in a bag (dehydrate it to make it last longer!)
  7. Keep a small jar of coconut oil or coconut manna to hand – and a spoon!
  8. Cheese cubes served with cut apple
  9. Use a melon baller to prepare spheres of fruit – and serve in cream (dairy or coconut)
  10. Roll up avocado, radish, cress & asparagus in ham wraps
  11. Coat chicken with an egg and almond flour mix to create Paleo chicken nuggets
  12. Melon & ham slices
  13. Simple – avocado slices
  14. Pre-boiled, peeled hard boiled eggs
  15. A jar of olives
  16. A tin of coconut milk served over fresh berries
  17. Your favourite fruit
  18. A coconut
  19. Make your own pork scratching (AKA pork rinds or crackling)
  20. Have you tried coconut yoghurt yet?!
  21. A bag of your favourite nuts (activate them, then season them)
  22. How about spicy almonds?
  23. Seaweed is a good option that stores well
  24. Coconut flakes
  25. A berry and coconut mix
  26. Dry some berries and fruit
  27. Last night’s meatballs 
  28. Pigs in blankets
  29. Almonds, pecans and berries served in coconut milk
  30. No-Oatmeal
  31. Full fat plain Greek yoghurt (if you do dairy)
  32. Salmon
  33. Smoked meat and salami
  34. A selection of cheeses
  35. Almond Butter
  36. A sealed packet of nuts and seeds
  37. A jar of pickles (make sure it isn’t full of sugar)
  38. Home made egg muffins
  39. Make your own Paté
  40. A tin of sardines
  41. Oysters
  42. Simple – cut up some leftover meat and veg
  43. Devilled eggs
  44. Precooked bacon pieces
  45. Dehydrated banana slices
  46. Kale chips
  47. Diced Steamed chicken and avocado
  48. Leftover meat and mayo 
  49. Paleo sushi with nori, veg, avo and fish
  50. Mini omelettes
  51. Veg sticks and nut butter
  52. Salmon and tuna on sliced cucumber
  53. Carrot sticks with a home made spicy salsa
  54. Capsicum (Bell Pepper) strips with a guacamole dip
  55. Make sandwiches with bacon “bread” and an avo filling
  56. Ham, tomatoes and fresh basil
  57. Left over roast veggies with a ranch sauce
  58. Home made sauerkraut
  59. Ever tried chocolate covered bacon bites?Coat almonds and coconut flakes in chocolate
  60. Dip fresh berries in chocolate
  61. For a special treat paleo cookies
  62. Frozen grapes
  63. Frozen banana slices mixed with fresh cream
  64. Baked pears with coconut cream and a dash of cinnamon
  65. A flask/ thermos of bone broth
  66. Soup
  67. A bottle of a freshly made green smoothie
  68. Zucchini Chips
  69. Spicy pumpkin seeds
  70. Homemade fruit leather
  71. Sweet potato, coconut oil fries
  72. Stuffed mini bell peppers (capsicum)
  73.  sliced peaches & cottage cheese
  74. Baba Ghanoush with vegetable sticks
  75. Ginger sesame Chicken wings
  76. Monkfish & sweet potato skewers
  77. Sweet potato & chocolate chip muffins
  78. Refilled sweet potatoes 
  79. Spicy nuts 
  80. Maple & cayenne roasted almonds
  81. Celery sticks and pesto 
  82. Spicy coconut king prawns
  83. Crunchy cashew fish sticks
  84. Indian Eggs 
  85. Kimchi
  86. Mini Paleo Pizza’s
  87. Sliced deli meat
  88. Chicken drumsticks
  89. Coconut Milk Kefir
  90. Plantain chips
  91. Roasted Chestnuts
  92. Cauliflower Popcorn – who needs that other stuff when you can make this?!
  93. Collard wraps – put your favourite veggies and leftover meat in a collard leaf and wrap!
  94. Coleslaw
  95. Prosciutto wrapped asparagus
  96. Pickled Gherkins
  97. A glass of (unsweetened)Almond Milk
  98. Prawns with Paleo Cocktail Sauce
  99. Carrot sticks with Paleo Hummus
  100. Strawberry & coconut ice cream
  101. Raw Chocolate Maple and Pecan Fudge

What’s your go-to paleo snack? Share in the comments below!

Recipe Lemony Broccoli paleo network-min

Recipe: Lemony Broccoli

If you’re trying to get more greens into your diet (and you should be!) you might as well make sure they taste amazing. I have a lot of broccoli and find it can get a bit samey, so I came up with this recipe to give it a bit of a kick. You can give it an even bigger kick by increasing the amount of chilli you add!

Recipe Lemony Broccoli paleo network-min

Recipe: Lemony Broccoli
 
Author: 
Recipe type: Sides
Prep time: 
Cook time: 
Total time: 
This is a great side dish to make an ingredient that's often not popular, the star of the show!
Ingredients
  • A clove of garlic
  • Pinch sea salt
  • 1½ tablespoons olive oil
  • ½ teaspoons freshly diced chilli (increase for more of a kick!)
  • 1 lemon, juice & zest
  • 150ml (5 floz) hot water
  • 1 handful fresh broccoli
  • Pinch flaked almonds
Instructions
  1. Peel & grind up the garlic and salt using a food processor (or pestle & mortar). Add in a dash of the olive oil and stir the mixture.
  2. Transfer the mixture to a pan and add in the rest of the olive oil and the chilli. Heat over a medium heat and stir until it starts to simmer. Add in the lemon juice and water as necessary to stop it sticking to the pan. Keep the mixture warm over a medium heat.
  3. Steam the broccoli for three minutes until tender.
  4. Dry fry the almonds in a pan until they turn golden.
  5. Combine the broccoli, sauce & lemon zest and top with the almonds.
  6. Serve and enjoy!
7 signs intolerant dairy lactose casein lactase allergic symptoms milk Paleo Network-min

7 signs you’re dairy intolerant

Dairy is a huge dividing issue in the paleo world. Strict paleo would omit dairy, but a lot of people take a more primal approach and include good quality dairy in their diet. My study showed most people who identify with paleo do in fact consume some dairy. The deciding factor here is if you are dairy intolerant or not. And how would you know?

7 signs intolerant dairy lactose casein lactase allergic symptoms milk Paleo Network-min

Whilst not scientific, there are a few warning signs that will give you a pretty big clue you don’t tolerate dairy well. But what is it in the dairy that may not agree with you? Well, it’s not as simple as saying it’s the dairy, you could well have a reaction to the lactose, or the casein contained in dairy.

Today, I’m going to look at a Lactose Intolerance specifically, as this is the dairy component that seems to be most troublesome for so many people. Whilst Northern Europeans seem to tolerate lactose fairly well due to a long, long history of doing so, in other populations most people are lactose intolerant.

What does lactose intolerance mean?

Simply, this occurs when you stop making the enzyme lactase, which is required to digest lactose. Without lactase, bacteria will metabolise the lactose instead. Whilst not a serious condition, it is going to be uncomfortable and frustrating for the unwitting dairy consumer.

So what are the symptoms?

1. Symptoms are going to centre around your digestive system, so look out for:

2. Bloating

3. Gas…. Say no more

4. Crams and pains in your abdomen

5. How to put this nicely… loose bowel movements, sometimes very loose

6. Strange noises coming from your digestive system

7. In severe cases vomiting

8. Unexplained tiredness

Important to note is how soon they symptoms came on after consuming the dairy? And what type of dairy was it?

What next?

If you suspect you may be intolerant to dairy, you need to find out.

The best way to test this is by an elimination diet. No dairy whatsoever for 30 days. See how you feel, are the symptoms still there? If you’ve been symptom free, you can test this further by gradually introducing back in certain dairy products. I’ve heard some people will be fine with hard cheeses for example, but not soft cheese. Whatever you introduce, make sure it’s in isolation, and wait at least three days before bringing another dairy variable into the mix. You can experiment with raw dairy, fermented dairy, perhaps you’ll find clarified butter; ghee has a different impact on you.

Do you suspect you’re dairy intolerant? Do you consume it?

Paleo Lunch Box – Prawn, Mango and Spicy Guacamole Collard Wraps recipe-min

Recipe – Paleo Lunch Box – Prawn, Mango and Spicy Guacamole Collard Wraps

If I’m on a day trip and taking a packed lunch, one of my ‘go to’ foods is a Paleo friendly wrap. These ones are collard wraps – which ideally lend themselves to the purpose. Seriously, who needs bread with options like this? They’re easy to make, super portable, and you just can’t beat the combination of flavours and textures that they bring.

The ‘wrap’ itself is just a vehicle to allow you to get the good stuff into your belly, so it doesn’t need to be a health hazard. If anything, swapping a SAD tortilla wrap for a rolled up lettuce or collard leaf improves the flavour and the texture (not to mention the healthiness) of your meal.

 In this recipe, you have savoury, sweet, creamy and spicy all in one neat little package. Enjoy!

Recipe - Paleo Lunch Box – Prawn, Mango and Spicy Guacamole Collard Wraps
 
Author: 
Recipe type: Lunch
Prep time: 
Total time: 
Ingredients
  • 300g cooked and peeled prawns
  • 1 large, ripe mango, diced
  • 10 cherry tomatoes, quartered
  • 1 carrot, grated
  • 2 ripe avocados
  • Zest and juice 1 lime
  • 6 spring onions
  • 1 red chilli, deseeded and finely chopped
  • 1 clove garlic, crushed
  • Salt and black pepper, to taste
  • 4 x large collard leaves
Instructions
  1. In a bowl, toss together the prawns, mango, tomatoes and grated carrot.
  2. In a separate bowl, mash the avocados with the lime, spring onions, chilli and garlic.
  3. Lay the collard leaves out flat on a chopping board. Divide the prawn filling between the four, before slapping on a spoonful of the guacamole on each. Roll the collards up to make wraps, and hold them together by poking in a cocktail stick.

Do you often make paleo friendly wraps for lunch? What is your favourite medium to use for the wraps? Cabbage? Seaweed? Lettuce? Or something else? I’d love to hear!

Paleo Lunch Box – Prawn, Mango and Spicy Guacamole Collard Wraps recipe-min

7 Ways to Make Your Desk Job Healthier office work cubicle paleo diet-min

7 Ways to Make Your Desk Job Healthier

In an ideal world, none of us would have jobs in offices or at desks, and we’d all have the day free to roam the land, walking miles to hunt for tonight’s dinner or digging in the vegetable garden. Sadly, real life isn’t that simple – and many of us rely on the jobs we have to provide ourselves with good quality, healthy foods to put on the table of an evening.

We know the health impacts long periods of sitting at a desk can bring about, so here are seven things you can do to make this kind of work healthier.

1.       Take a movement break every hour

If your job forces you to sit still for most of the day, it’s important you take the time to move as often as you can. Try and schedule a five minute ‘movement break’ every hour, where you go for a walk and stretch. This will help to counteract the negative impact on your posture and muscle alignment of long periods of sitting down.

7 Ways to Make Your Desk Job Healthier office work cubicle paleo diet-min

2.       Walk to work

If you’re lucky enough to live within a reasonable distance to your workplace, why not walk (or even better, run) there once or twice a week?

3.       Take the stairs

Simple things like taking the stairs instead of the lift can make a real difference, especially if your office is located on a high floor. If you can, why not incorporate some stair sprints into your breaks?

4.       Take lunch outside

Whenever the weather allows, take yourself outside for some fresh air in your lunch break. It will give you a much needed break from technology and artificial light, as well as give you a real boost of vitamin D.

5.       Get a light filter

If you’re concerned about the levels of blue light you’re taking in by staring at a computer, why not try a blue light filter for your screen?

6.       Stand up / treadmill desks

Your boss may take some convincing on this one, but why not recommend standing / treadmill desks for the workplace?

7.       Grounding mats

Grounding, or earthing, mats are brilliant if you want to get more connected with the earth. They slip under your desk easily – read more about them here

There we have it – seven simple ways to make your desk job much healthier. Have I missed anything? If you work in an office, what steps do you take to make it a healthier environment?

Paleo Diet Recipe Primal Herby Almond Nut Pâté-min

Recipe: Herby Almond Pâté

Almonds really do have to be one of the most versatile foods in the world, and are life savers for those following a Paleo diet. Whether you use them for Paleo baking as a replacement for flour, or enjoy as a dip for veggies, you may be surprised to know they make a delicious Almond Pâté! Great as a dip for crudités or just on its own as an appetiser.

Herby Almond Pâté Ingredients:

  • 1 cup raw almonds, soaked overnight
  • 50ml olive oil
  • 40ml apple cider vinegar (or 20ml cider vinegar + 20ml lemon juice)
  • 2 cups fresh basil
  • 1 cup fresh parsley
  • 2 cloves garlic
  • 2 tbsp raw honey (optional)
  • Good pinch sea salt

Herby Almond Pâté How To:

Drain and rinse the almonds.

Add to the food processor along with all the other ingredients. Blitz until combined – around 30 seconds was plenty for me.

The flavours combined perfectly, but there was still a nice crunch to the Pâté. You could blend for longer if you would prefer it smoother!

Paleo Diet Recipe Primal Herby Almond Nut Pâté-min

18 Ways to Get More Veggies in your Diet paleo primal vegetables-min

18 Ways to Get More Veggies in your Diet

With most things in life, the key is ‘everything in moderation.’ Not that this means you can eat pizza in moderation, but you get my point. One thing that certainly shouldn’t be moderated however is your intake of delicious, fresh veggies. We could all benefit from upping our vegetable intake, and certainly shouldn’t be aiming for the paltry ‘5 portions a day’ recommended by so called ‘experts.’ If you’re running out of ways to boost your veggie intake, why not give some of these ideas a try?

18 Ways to Get More Veggies in your Diet paleo primal vegetables-min

 

Use them in:

Hide them in:

  • Sauces – like this romesco sauce or as a base to a Paleo pizza
  • Baked goods, like these sweet potato and chocolate chip muffins
  • Omelettes – try a spinach and red pepper omelette for a delicious breakfast
  • Dips – why not try replacing the basil with spinach or kale in pesto?
  • Curries – Why not throw some sweet potato, squash, courgette or mushrooms into your curry?
  • Stews / Casseroles – You can ever add some extra veggies like onions, parsnips and carrots and blend them up to make a delicious fresh sauce

Make Paleo Alternatives:

  • Make Paleo Tortillas with Lettuce Wraps
  • Make Paleo Noodles with Courgettes – you may need a spiralizer!
  • Make Paleo Spaghetti with a Spaghetti Squash
  • Make Paleo Rice with Cauliflower

Eat lots of salad!

  • Making your own salad is a great way to consume loads of fresh, colourful veggies in one sitting. You can throw together all sorts of leafy greens, tomatoes, peppers, cucumber, beets, broccoli, cauliflower, avocado – just about anything really!

Snack on them raw

  • Carrots, Cucumber, Celery and Peppers make excellent nibbles at snack time. Spread them with a little almond butter for a little indulgence if you like!

Make a vegetable based broth

  • This is an excellent way to use up all your leftover vegetables – simply throw them all into a pot and cook very gently for a delicious broth!

Go to your farmers market

  • A trip to your local farmers market can make you see vegetables in a whole new light. The colours, shapes and sizes of the produce on offer will be outstanding, and might just reignite your passion for vegetables. An otherwise boring tomato or bunch of kale will probably look much more fun here – so stock up at your local farmers market, and aim to walk away with at least one new vegetable.

How do you get extra veggies in your diet? Are there any ideas I have missed?

Tandoori Spiced Rack of Lamb with Mint and Coriander Relish paleo recipe-min

Recipe: Tandoori Spiced Rack of Lamb with Mint and Coriander Relish

A rack of lamb feels like a very special cut of meat; especially when it is seasoned with love and care. I often find myself devouring a whole rack in one sitting – but choose an 8 bone rack, and you should have plenty for two. This recipe tastes like it has come straight out of a tandoor oven; just don’t tell your friends how easy it is to make in a conventional one!

Recipe: Tandoori Spiced Rack of Lamb with Mint and Coriander Relish
 
Author: 
Prep time: 
Cook time: 
Total time: 
Ingredients
  • Rack of Lamb Ingredients:
  • 1 x 8 bone rack of lamb
  • 1 tsp coconut oil
  • 5 cm knob ginger
  • 4 garlic cloves
  • 2 green chillies, deseeded and chopped
  • Zest and juice 1 lime
  • 2 tsp garam masala
  • 1 tsp ground cumin
  • 1 tsp ground coriander
  • ½ tsp cinnamon
  • 100ml full fat, unpasteurised yoghurt*
  • 2 onions, sliced into wedges
  • For the relish:
  • 1 handful fresh mint
  • 1 handful fresh coriander
  • 1 green chilli, deseeded and chopped
  • 2.5cm fresh ginger
  • ½ clove garlic
  • 1 tsp honey
  • Zest and juice 1 lime
  • 2 tbsp apple juice
  • *for a dairy free option, use one can of coconut milk. Chill the coconut milk in the fridge overnight, then spoon out the thick coconut ‘cream’ to use in place of yoghurt.
Instructions
  1. In a food processor, whizz together all of the ingredients apart from the lamb, yoghurt and onions to make a paste. Stir into the yoghurt, and then rub the marinade all over the lamb. Leave to marinade for 24 hours.
  2. Preheat your oven to 190C / 375F. Line a roasting dish with foil, and arrange the onion slices at the bottom. Rest the rack of lamb on top of the onions.
  3. Roast the lamb for approximately 30 minutes for medium rare.
  4. Meanwhile, make the chutney by blitzing all the ingredients together in a food processor. Serve alongside the lamb and a salad of your choice.

Tandoori Spiced Rack of Lamb with Mint and Coriander Relish paleo recipe-min