Welcome to the Paleo hub – your starting point for everything related to the Paleo lifestyle. Whether you’re just getting started or looking to refine your approach, this section brings together insightful articles, tips, and resources to help you eat, move, and live in a way that aligns with your evolutionary biology. From understanding the core principles of ancestral eating to busting myths and navigating modern challenges, explore everything from grain-free nutrition and primal habits to sleep, stress, and movement – all backed by science and real-life experience. Whether you’re looking for simple swaps, deep dives into Paleo science, or motivation to stay on track, you’ll find it all here.

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 and Primal Vegetable Tips

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 – throw in sweet potato, squash, courgette or mushrooms
  • Stews / casseroles – add extra veggies like onions, parsnips and carrots and blend them to make a fresh sauce

Make Paleo alternatives:

  • Use lettuce wraps as Paleo tortillas
  • Make noodles with spiralised courgettes
  • Use spaghetti squash instead of traditional pasta
  • Make Paleo rice using cauliflower

Eat lots of salad!

  • Making your own salad is a great way to consume loads of fresh, colourful veggies in one sitting. Use leafy greens, tomatoes, peppers, cucumber, beets, broccoli, cauliflower, avocado – anything goes!

Snack on them raw

  • Carrots, cucumber, celery and peppers make great snacks. Add a little almond butter for indulgence.

Make a vegetable based broth

  • Use leftover veggies by gently simmering them into a nourishing broth

Go to your farmers market

  • Farmers markets offer a wide variety of fresh, colourful produce. They can inspire new veggie ideas and help you discover something different. Pick up at least one new vegetable each visit!

Why Eating More Vegetables Is Easier (and Tastier) Than You Think

Let’s face it – we all know we should be eating more vegetables, but doing it consistently can feel like a chore. The good news? With a bit of creativity, adding veggies into your Paleo meals becomes second nature – and even delicious.

The trick is to move away from the mindset that vegetables only belong in side salads. With a Paleo lifestyle focused on nutrient density and whole foods, veggies become the foundation of meals, not an afterthought. Blending them into smoothies, soups, stews, sauces, and baked goods helps you get more variety and volume without getting bored.

Try batch-roasting a tray of colourful vegetables each week, so you always have something ready to add to eggs, wraps, bowls or stir-fries. Spiralised veggies like courgette noodles or sweet potato ribbons are a fun alternative to grain-based pasta. And don't underestimate the power of raw veg as snacks – dipped in guac, nut butter or Paleo-friendly pesto, they’re easy and satisfying.

Shopping at farmers markets can also make a big difference. You’re more likely to discover unusual vegetables and feel inspired by the freshness and variety. It’s also a great way to support local growers and avoid overly processed supermarket fare.

Ultimately, the best way to increase your veggie intake is to make them visible, easy to grab, and delicious. With the ideas in this post and a little planning, you’ll be well on your way to turning every meal into a nutrient-dense, veggie-packed feast.

Try Fermenting Your Veggies

Fermented vegetables are not only great for gut health, they’re also a delicious way to preserve surplus produce. Homemade sauerkraut, kimchi, or pickled carrots can add a tangy crunch to your meals while boosting your intake of beneficial bacteria. If you’re new to fermenting, start with a basic jar of cabbage and salt — it’s easier than it sounds and incredibly satisfying to make your own probiotic-rich food.

Use Veggies as Vessels

Instead of relying on breads, crackers or wraps, why not let vegetables do the job? Bell peppers, lettuce leaves, cucumber boats and even roasted aubergines can all act as carriers for dips, meats and spreads. Try stuffing capsicum halves with a spicy beef mince mix, or use thick-cut cucumber slices as an alternative to crackers when entertaining.

Double Up in Your Existing Meals

One of the simplest ways to eat more vegetables is to double what you already use. If your go-to bolognese includes one grated zucchini, add two. If your breakfast scramble includes a handful of mushrooms, add spinach and diced capsicum too. You’ll hardly notice the difference, except in how satisfied you feel afterwards.

Experiment With Oven-Roasted Chips

If you’ve got a craving for something crunchy, skip the store-bought snacks and make your own vegetable crisps. Kale, beetroot, parsnip, carrot and even brussels sprouts can all be transformed in the oven with just a little olive oil and sea salt. Slice thinly and roast until crisp — they’re great on their own or sprinkled over salads for extra texture.

Try Vegetable-Based Breakfasts

Many people fall into the trap of thinking vegetables only belong in lunch or dinner. But your first meal of the day is a brilliant opportunity to sneak in more greens. A frittata loaded with spinach and zucchini, a side of roasted mushrooms with eggs, or even leftover roast veg from dinner can all become your new breakfast staples.

Embrace Unusual Vegetable Swaps

Instead of defaulting to grains or legumes, think about how vegetables can take centre stage. Use roasted eggplant slices in place of lasagne sheets. Blend cauliflower into your mash instead of potato. Make burgers using large grilled portobello mushrooms instead of buns. These swaps are satisfying, flavourful and align perfectly with a Paleo lifestyle.

Make It a Challenge

If you’re someone who thrives on goals, turn veggie consumption into a personal challenge. Aim to try a new vegetable every week for a month. Or see how many different colours you can get onto your plate in one meal. Not only will this make things more interesting, but you’ll also ensure a broader range of nutrients and antioxidants.

Use Veggies in Smoothie Bowls

While traditional smoothies are a great vehicle for vegetables, smoothie bowls are another fun way to mix it up. Use frozen cauliflower or zucchini as a creamy, neutral base, then add avocado, spinach or kale for an extra nutrient punch. Top with nuts, seeds and a few berries for a filling and colourful breakfast or snack.

Grill or BBQ Your Veg

There’s something about a grilled vegetable that brings out its best. The caramelisation adds a new depth of flavour, making veggies like pumpkin, asparagus, zucchini and eggplant all the more enticing. Next time you fire up the BBQ or grill pan, throw on a few extra vegetables — they store well and add heaps of flavour to future meals.

Batch Cook Veg-Packed Sauces

A sneaky but effective strategy is to load sauces with blended vegetables. A simple tomato sauce can hide carrot, celery, zucchini and capsicum without changing the taste. Once blended, it becomes a smooth, rich base for bolognese, meatballs, or even Paleo pizza. Batch cooking a big pot and freezing portions makes it easy to grab later when you're short on time.

Stock Up on Freezer-Friendly Veggies

Don’t underestimate the convenience of frozen vegetables. They’re picked at peak ripeness and snap frozen quickly, locking in nutrients. Keep staples like spinach, cauliflower rice, broccoli and stir-fry mixes in your freezer so you always have options, even when fresh produce is running low. They're great for quick meals and won’t spoil before you get around to using them.

Grow Your Own If You Can

Even if you’ve only got a small balcony or window ledge, growing a few herbs or vegetables can make a difference. When you’ve got fresh basil, rocket or cherry tomatoes growing a few steps away, you’re more likely to toss them into your meals. It also builds a stronger connection to your food and can be a rewarding way to spend time outdoors.

Final Thoughts on Boosting Veggie Intake

The beauty of a Paleo approach is that vegetables don’t have to be bland, boiled, or boring. They’re incredibly versatile, satisfying, and easy to make delicious with the right seasonings and pairings. With a few tweaks to how you shop, cook, and eat, you’ll find that getting more vegetables into your day becomes second nature — and something to look forward to, not avoid.

Tandoori Spiced Lamb Rack with Herb Relish

A rack of lamb always feels like a luxury — elegant, tender, and visually impressive. When it's coated in a bold tandoori spice blend and paired with a vibrant herb relish, it transforms into something truly extraordinary. This Tandoori Spiced Lamb Rack with Herb Relish is a Paleo-friendly recipe that doesn’t skimp on flavour or visual appeal, yet it’s surprisingly easy to prepare. Whether you’re cooking for a special dinner at home or entertaining guests, this dish is sure to leave a lasting impression.

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 Tandoori Spiced Rack of Lamb 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!

Tandoori Spiced Rack of Lamb with Mint and Coriander Relish paleo recipe-min
Print Recipe
5 from 1 vote

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

Discover the perfect Tandoori Spiced Rack of Lamb with Mint and Coriander Relish. A Paleo-friendly dish that is easy to make and bursting with flavour.
Prep Time1 day
Cook Time30 minutes
Total Time1 day 30 minutes
Course: Dinner
Cuisine: Indian
Keyword: Easy lamb dinner, Indian lamb recipe, Mint and coriander relish, paleo lamb recipe, Tandoori Spiced Rack of Lamb
Servings: 2 Serves
Calories: 650kcal
Cost: $35

Equipment

  • Food processor
  • Roasting Dish
  • Foil

Ingredients

Rack of Lamb Ingredients:

  • 1x 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
  • 100 ml 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
  • 2.5 cm fresh ginger
  • ½ clove garlic
  • 1 tsp honey
  • Zest and juice 1 lime
  • 2 tbsp apple juice

Instructions

  • Prepare the Marinade: 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, then rub the marinade all over the lamb. Leave to marinate for 24 hours.
  • Preheat the Oven: 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.
  • Roast the Lamb: Roast the lamb for approximately 30 minutes for medium-rare.
  • Make the Relish: Meanwhile, make the relish by blitzing all the ingredients together in a food processor.
  • Serve: Serve the lamb alongside the mint and coriander relish and a salad of your choice.

Notes

*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.

Why Lamb Is Perfect for a Tandoori Marinade

Traditionally, tandoori-style dishes are made with yoghurt-based marinades, but in this Paleo version, we skip the dairy and rely on lemon juice and olive oil to tenderise the lamb and allow the spices to permeate the meat. Lamb’s natural richness stands up beautifully to the complex layers of spices typically found in Indian cooking — like cumin, coriander, paprika, and turmeric.

The marinade creates a crust that chars and caramelises in the oven, giving the impression of authentic tandoor cooking. Meanwhile, the inside remains juicy and pink. For a Paleo lifestyle that values nutrient density and real food, lamb is an excellent source of complete protein, healthy fats, and important vitamins and minerals like iron, zinc, and B12.

Choosing the Right Cut of Lamb

The rack is one of the most tender and flavourful cuts of lamb, and it also happens to be one of the easiest to cook. An 8-bone rack will usually feed two people generously, especially if you’re serving it with sides. Look for grass-fed lamb whenever possible for optimal nutrition and flavour. You can ask your butcher to French-trim the rack, which means cleaning the bones for a more elegant presentation — it’s not essential, but it does make the finished dish look restaurant-worthy.

Making the Tandoori Marinade

The tandoori marinade is the heart of this recipe. It’s packed with warming spices that not only add flavour but also offer health benefits. Here’s a look at the core spices you’ll be using:

  • Cumin: Adds depth and earthiness, while also aiding digestion.
  • Coriander: Offers a slightly citrusy note that balances the heat.
  • Paprika: Brings colour and gentle sweetness.
  • Turmeric: Known for its anti-inflammatory properties, it adds warmth and vibrancy.
  • Chilli powder or cayenne: Optional, but adds a gentle kick if you like a bit of heat.
  • Garlic and ginger: Freshly grated, they bring punch and aroma.

Combined with lemon juice and olive oil, the marinade becomes a flavour-packed paste that you rub all over the lamb rack. Ideally, let it marinate for a few hours or overnight, but even 30 minutes will make a difference if you’re short on time.

How to Cook the Rack of Lamb

Cooking a lamb rack is simpler than it looks. The goal is to achieve a nice sear on the outside while keeping the inside medium-rare. Here’s a quick guide:

  1. Preheat your oven to 200°C (or 180°C fan-forced).
  2. Sear the lamb in a hot oven-safe skillet for 2–3 minutes on each side to create a crust.
  3. Transfer the pan to the oven and roast for around 15–20 minutes, depending on your preferred doneness.
  4. Use a meat thermometer: For medium-rare, aim for an internal temp of 55–58°C before resting.
  5. Rest the meat for 10 minutes, tented in foil, before slicing between the bones to serve.

This method ensures the lamb stays juicy, and the spice crust turns golden and slightly charred.

Herb Relish: The Perfect Finishing Touch

This lamb wouldn’t be complete without the cooling, vibrant herb relish. A blend of fresh mint and coriander with lemon juice, garlic, and olive oil, it cuts through the richness of the lamb and balances the warmth of the spices. Think of it as a fresh, dairy-free nod to traditional raita or green chutney.

The herb relish can be made in a mortar and pestle or a small food processor. It only takes a few minutes but adds freshness and complexity to every bite. You could also spoon any leftovers over grilled vegetables or use it as a salad dressing base.

What to Serve With Tandoori Lamb Rack

This dish is bold and satisfying on its own but pairs wonderfully with a variety of Paleo-friendly sides. Here are a few suggestions to complete the meal:

  • Cauliflower rice: Spiced with cumin seeds and turmeric for a fragrant, fluffy base.
  • Roasted sweet potatoes: Their natural sweetness complements the spice of the lamb.
  • Grilled vegetables: Eggplant, zucchini, and capsicum grilled with olive oil and sea salt.
  • Simple cucumber salad: Tossed with lemon juice and fresh herbs to cool the palate.

For a dinner party or festive occasion, you can serve this lamb as a centrepiece dish. Slice between the bones for “chops” and arrange them on a platter with the herb relish on the side. It’s beautiful, fragrant, and makes for an interactive, finger-licking meal.

Perfect for Dinner Parties or Weekend Meals

This Tandoori Spiced Rack of Lamb with Mint and Coriander Relish is a delightful dish perfect for special occasions or a sumptuous dinner at home. Moreover, the combination of spices and herbs creates a rich and aromatic flavour that will impress your guests.

Even though it feels like a dish worthy of a special occasion, it’s actually quite practical for a weekend dinner. The marinade can be made in advance, and once the lamb goes into the oven, there’s minimal hands-on time required. That means more time for you to enjoy a glass of wine (or sparkling water with lime) while the flavours work their magic in the kitchen.

Leftovers and Storage Tips

While it’s likely you won’t have leftovers, if you do, they’re delicious cold the next day. Wrap any remaining lamb tightly and store in the fridge for up to two days. The cold slices make a great protein addition to lunch salads or wrapped in lettuce cups with extra relish. You can also gently reheat them in a covered pan over low heat with a splash of broth or water to keep them moist.

Final Thoughts

This Paleo tandoori-style lamb is everything you want in a dish: flavourful, simple, elegant, and nourishing. It showcases the power of spice, the value of high-quality meat, and the satisfaction that comes from cooking real food with care. Whether you’re new to Paleo or have been on this path for years, recipes like this prove that healthy eating can still be decadent and full of flavour.

Have you tried this recipe? I’d love to hear your thoughts and any variations you made. Share your experience in the comments below!

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

Healing Paleo Chicken Soup Recipe

Feeling a bit crummy? Chances are, you find yourself feeling under the weather much less often now that you're eating a Paleo diet. However, on those rare occasions when illness strikes, nothing soothes like a warming bowl of homemade chicken soup. It’s comfort in a bowl — deeply nourishing, hydrating, and packed with minerals, vitamins, and gelatin, especially when made with a whole chicken. Even if you’re feeling fine, there’s something incredibly grounding about enjoying a bowl of this healing soup.

This Healing Paleo Chicken Soup is more than just a traditional cold remedy. It’s a nutrient-dense, gut-friendly recipe that delivers warmth and wellness in every spoonful. It’s free from grains, dairy, and processed ingredients, making it ideal for anyone following a Paleo lifestyle — or simply seeking a wholesome, comforting meal.

Get Well Soon Chicken Soup paleo recipe
Print Recipe
5 from 1 vote

Recipe: Get Well Soon Chicken Soup

This Get Well Soon Chicken Soup is the ultimate comfort food, perfect for when you're feeling under the weather. Packed with vitamins, minerals, and gelatin, this hearty soup will help you feel better in no time. Boiling the whole bird ensures a nutritious and delicious meal.
Prep Time10 minutes
Cook Time2 hours 45 minutes
Total Time2 hours 55 minutes
Course: Soups
Cuisine: Paleo
Keyword: Comfort Food, Get Well Soon Chicken Soup, Healing Chicken Soup, Nutritious Soup, Paleo Chicken Soup
Servings: 4
Calories: 300kcal
Cost: 20

Equipment

  • Large stock pot

Ingredients

  • 1.5 kg Chicken
  • 2 tbsp red wine vinegar
  • 3 onions roughly chopped
  • 1 bulb fennel roughly chopped
  • 6 carrots peeled and roughly chopped
  • 6 cloves garlic peeled
  • 4 bay leaves
  • Few sprigs fresh thyme
  • Few sprigs fresh rosemary
  • A large handful fresh parsley
  • Sea salt and black pepper

Instructions

  • First, wash your chicken before putting it into your biggest stock pot. Fill the pot with cold water, just enough to cover the bird, before adding the red wine vinegar. Bring to the boil, then leave to simmer for 45 minutes. Skim the froth from the top, before removing the chicken.
  • When the chicken is cool enough to handle, shred all the meat from the bird using a fork. It may not be completely cooked through yet – this is perfectly normal.
  • Next, return the chicken carcass to the stock pot, and add the onions, fennel, carrots, garlic, and herbs (except the parsley). Return to the heat, cover, and simmer for another couple of hours.
  • Fifteen minutes before serving, return the shredded chicken back to the soup. When fully cooked through, serve in soup bowls garnished with the fresh parsley.

Why Chicken Soup is Considered Healing

Across many cultures, chicken soup is considered a healing elixir. But it’s not just an old wives’ tale. Bone broth, created by simmering a whole bird, is rich in amino acids, collagen, and minerals that support the immune system, soothe the digestive tract, and aid joint health. The steaming liquid also helps open nasal passages and provide hydration — both essential when you're feeling run down.

What makes this Paleo version extra special is the absence of inflammatory ingredients like noodles, dairy, or grains. Instead, you get pure nourishment from nature — a gentle, warm way to restore balance and strength.

The Ingredients That Make It Special

This soup starts with a whole chicken, which slowly releases its nutrients into the broth during the cooking process. Then come the aromatics: onion, garlic, carrot, celery, and fresh herbs like parsley and thyme. Each ingredient serves a purpose:

  • Garlic: Known for its antimicrobial properties and immune support.
  • Carrots & Celery: Add sweetness, texture, and important vitamins.
  • Parsley: A natural detoxifier rich in Vitamin C and K.
  • Thyme: Contains compounds that support respiratory health.

Optionally, you can add ginger or turmeric for extra anti-inflammatory benefits. If you're battling a cold, these spices can offer additional support.

Cooking Method and Tips

Making this soup is simple, but the quality lies in the time you allow the ingredients to simmer. For best results:

  1. Start by browning the chicken or searing it lightly if you prefer added depth of flavour.
  2. Submerge the chicken in filtered water and add your vegetables and herbs.
  3. Simmer gently for several hours. A slow cooker or Instant Pot can also be used for convenience.
  4. Once cooked, remove the chicken, shred the meat, and return it to the broth. Skim off excess fat if desired.

The result is a rich broth with tender meat and soft vegetables that practically melt in your mouth. It’s the kind of dish that invites you to curl up on the couch and savour every spoonful.

Make-Ahead and Freezing

This recipe is perfect for meal prepping. Make a big pot and store individual portions in airtight containers or freezer bags. It freezes beautifully and reheats well, which makes it perfect for those days when you don’t feel like cooking but still want to eat well.

To reheat, simply thaw overnight in the fridge or gently warm on the stove until hot. For best results, avoid microwaving — gentle stovetop heating helps retain the soup’s delicate texture and flavour.

Serving Suggestions

This Healing Paleo Chicken Soup is satisfying on its own, but you can add extra garnishes to suit your taste or enhance the nutritional profile:

  • A squeeze of lemon juice for a bright, vitamin C boost
  • Freshly chopped herbs like dill or coriander
  • A drizzle of olive oil or a spoonful of ghee for healthy fats
  • Spiralised zucchini or shredded cabbage for extra bulk

Serve it with a side of avocado or a few olives for a healthy dose of fats, or with roasted root vegetables for a heartier meal. You can also stir in some cooked cauliflower rice if you’re after a more filling version that still keeps it Paleo-friendly.

Why This Soup Belongs in Your Paleo Toolkit

The Healing Paleo Chicken Soup aligns perfectly with the core values of a Paleo lifestyle. It’s all about going back to basics — using real, whole foods that support your body’s natural healing processes. Whether you’re unwell, recovering, or simply craving something nurturing, this soup delivers both comfort and sustenance without compromise.

And because it’s so adaptable, you can easily modify the recipe with whatever vegetables or herbs you have on hand. It’s a brilliant way to use up odds and ends in the fridge while creating a deeply satisfying meal that feels like a warm hug from the inside out.

Tell Us How You Enjoy It

We’d love to hear how this Healing Paleo Chicken Soup turns out for you. Did you add turmeric or ginger? Did you make a big batch for freezing? Do you use it as part of your weekly meal prep? Share your variations, tips, and feedback in the comments section below. Your experience helps us all build a stronger, more supportive Paleo community.

And if you're looking for more nourishing, healing recipes, explore the rest of our blog. There’s a whole world of flavour waiting — and it’s all designed to keep you healthy, happy, and aligned with your goals.

Stay well, and happy cooking!

Get Well Soon Chicken Soup paleo recipe

Cooking Paleo with Sweet Potatoes

Before I went paleo I ate a lot of white potatoes. Now, I eat

Can Asthma Trigger Allergies?

A year or so after developing asthma out of the blue, something strange started to happen to my skin.

At completely random intervals, I started to notice my skin would be covered in small red hives. I changed washing powder, re-washed everything and it made no difference. I wondered if it was what I was eating, so I made myself eat lots of healthy raw veggies. I loved tomatoes, so they tended to be the main thing I’d eat more of to get rid of these bizarre hives. But oddly, they’d get worse. The hives got bigger and bigger and I was completely covered, head to toe in huge angry red hives.

I remember one day I had a terrible hangover, and as well as the headache, woke up with the worse hives I’d ever had competing for space on my skin. I’d drunk wine plenty of times before – what could possibly be causing this? The hives would gradually reduce and either disappear for a while, or suddenly and inexplicably get large and angry again.

Paleo asthma switch on allergies anaphylaxis hives allergic reactions salicylates

Around this time I had a bit of a headache and reached for some ibuprofen. I hadn’t taken it for a while, but it had always been really effective. Pretty much straight after my eyes got really really itchy. I looked in the mirror to see my eyelids had swollen up – I looked like I’d been in a fight! I went to an out of hours medical centre and was given anti-histamine, and it didn’t take long for the swelling to go down. I was told that I must avoid Non-Steroid Anti Inflammatory drugs (NSAID’s) such as aspirin and ibuprofen and that the reaction is likely to get worse with each anaphylactic incident. Great.

It was easy to avoid aspirin and ibuprofen, but the hives kept randomly appearing, so I was referred to an allergy specialist. It was quickly confirmed that Salicylates were causing the hives. I was shown two lists of food, one contained ALL of my favourite foods like tomatoes, cucumbers, capsicum, zucchini and watercress. I estimated about 80% of my diet was on the first list she showed me. The second list, wasn’t food I especially cared for. As you can probably guess, the first list was food high in salicylates. The doctor explained salicylate tolerance as being like a bucket. You can have these foods, but one your tolerance bucket is full, you’ll have a reaction. Keep the bucket low and you can enjoy them in moderation. I now rarely eat these foods and thankfully haven’t had any serious hive episodes since. When I notice red marks starting to appear on my skin, I’m really careful to completely avoid foods even containing moderate levels of salicylates, and I find my skin clears up.

Fortunately with the anaphylaxis, it’s easy to avoid and I’ve only had one (albeit very serious) anaphylactic incident since – an experience I don’t intend to repeat.

I’ve read a lot about asthma and allergies happening at the same time (for example an allergic reaction causing asthma symptoms), but anecdotally I think once you become susceptible to asthma, you turn on the switch to allergy susceptibility. I’d love to hear your experience of asthma and allergies. Do you have asthma and allergies? Did they both start happening at a similar time in your life?

62 Sneaky Ingredients That Mislead You

It’s common knowledge that sugar is to be avoided, but if only it were that simple. Did you now there are at least 62 words food manufacturers can use, instead of simply saying sugar?

Many of the words on the list, such as Golden syrup and HFCS may be obvious no-no’s, but what about less common words, such as Ethyl maltol and Panocha. Would you immediately know that these ingredients were essentially sugar?

Agave nectar
Barbados sugar
Barley malt/ Barley malt syrup
Beet sugar
Brown sugar
Buttered syrup
Cane juice/ Cane juice crystals
Cane sugar
Caramel
Carob syrup
Castor sugar
Coconut palm sugar/ Coconut sugar
Confectioner’s sugar
Corn sweetener
Corn syrup/ Corn syrup solids

62 sneaky ingredients mislead sugar alternative names labelling
Date sugar
Dehydrated cane juice
Demerara sugar
Dextrin
Dextrose
Diastatic malt
Diatase
Ethyl maltol
Evaporated cane juice
Free Flowing Brown Sugars
Fructose
Fruit juice/ Fruit juice concentrate
Galactose
Glucose/ Glucose solids
Golden sugar
Golden syrup
Grape sugar
HFCS (High Fructose Corn Syrup)
Honey
Icing sugar
Invert sugar
Lactose
Malt/ Malt syrup
Maltodextrin
Maltol
Maltose
Mannitol
Mannose
Maple syrup
Molasses
Muscovado
Palm sugar
Panocha
Powdered sugar
Raw sugar
Refiner’s syrup
Rice syrup
Saccharose
Sorbitol
Sorghum Syrup
Sucrose
Sugar (granulated)
Sweet Sorghum
Syrup
Treacle
Turbinado sugar
Yellow sugar

Whilst clearly it’s best to go for natural foods that don’t need labels, I can’t ever imagine a day where packaged foods aren’t commonplace. So surely those who buy them should be armed with full, honest information about the contents of these products, so they can make an informed decision?

It’s a shame manufacturers are allowed to be so misleading. Wouldn’t it be simpler if they perhaps had to use the word sugar, and follow that with the specific type of sugar? I can imagine many time-poor households trying to make good food choices – despite their best intentions, they can easily end up buying sugar laden foods.

Sugar can be a really confusing topic, especially when even healthy blogs use natural sugars in recipes (I put my hands up to this too, though in my recipes the natural sugar tends to be an optional addition). But are natural sugars actually any better for you – I’ve written the definitive guide to paleo sweeteners to help clear this up.
If you’re committed to a Paleo lifestyle, learning how to spot harmful ingredients is an essential part of protecting your health. Soybean oil in particular is an ingredient to keep an eye out for, as it can be surprisingly sneaky in its appearances.

The rise of soybean oil in Australian products

Soybean oil has become the oil of choice for many manufacturers in Australia, thanks to its low cost and long shelf life. However, unlike natural fats from animals or fruits, soybean oil undergoes extensive processing. It’s often extracted using chemical solvents such as hexane, then refined, bleached, and deodorised — none of which are steps you’d consider remotely natural.

Even worse, much of the soybean oil used in food products is derived from genetically modified soybeans. In Australia, GM labelling is not required if the altered genetic material is no longer detectable in the final product — which means oils are often unlabelled despite their GM origin.

Health impacts of excess linoleic acid

The high concentration of linoleic acid (an omega-6 fatty acid) in soybean oil may cause imbalances in the body. While omega-6 is essential in small amounts, modern diets tend to be disproportionately rich in it, especially when consuming processed foods. This imbalance can contribute to inflammation, oxidative stress, and even chronic conditions like obesity and metabolic syndrome.

In traditional Paleo eating, we aim to mimic the ancestral ratio of omega-3 to omega-6, which is estimated to be close to 1:1. Modern Western diets, however, often have ratios of 20:1 or more — largely due to industrial seed oils like soybean oil.

Misleading labelling and deceptive marketing

One of the most frustrating aspects of avoiding soybean oil is how often it is disguised on labels. You’ll see terms like “vegetable oil,” “blended oils,” or even “natural oil blend,” all of which could mean soybean oil. Sometimes it’s listed as “may contain canola and/or soybean oil,” offering no clarity on what’s actually in the product.

Manufacturers are allowed to get away with these vague descriptions because the law permits grouped labelling for similar ingredients. This might make life easier for the manufacturer, but it leaves consumers completely in the dark.

Homemade alternatives for Paleo peace of mind

One of the best things you can do is take control of your ingredients and make your own staples. Not only do you avoid hidden seed oils, but you also cut out other nasties like preservatives, gums, and thickeners.

Here are a few easy swaps:

  • Mayonnaise: Use free-range eggs, olive oil or macadamia oil, lemon juice, and mustard powder. You can make a fresh batch in under 5 minutes with a stick blender.
  • Salad dressing: Combine extra virgin olive oil with apple cider vinegar, a touch of mustard, herbs, and garlic for a zesty dressing that’s free from seed oils.
  • Hummus-style dip: Try using zucchini or cauliflower in place of chickpeas, and blend with tahini, garlic, olive oil, and lemon juice.

Fast food and takeaway traps

Eating out or grabbing takeaway is often a minefield when it comes to hidden seed oils. From salad dressings to grilled meats and even scrambled eggs, soybean oil is frequently used behind the scenes.

When dining out, don’t be afraid to ask questions:

  • What oil is used for cooking or dressings?
  • Can you have your food prepared in butter, olive oil, or without added fats?

The more people ask, the more awareness spreads — and restaurants are more likely to offer alternatives when they realise customers care.

Is organic any safer?

Many people assume that organic automatically means better. While this is true in many respects, organic soybean oil is still soybean oil. It’s still rich in omega-6, and it’s still processed. The only difference is that the soybeans were not sprayed with synthetic pesticides or grown from GM seeds.

For optimal health, even organic seed oils should be avoided on a Paleo diet.

Other names soybean oil may appear under

It’s worth noting that soybean oil may appear under different aliases depending on the product and manufacturer. Keep your eyes peeled for these alternatives:

  • Vegetable oil (unless otherwise specified)
  • Lecithin (typically used as an emulsifier)
  • Hydrogenated or partially hydrogenated soybean oil
  • Glycine max oil (the Latin name for soybean)

Reading labels carefully and understanding ingredient aliases is one of the most powerful tools you have when shopping.

The bottom line: empower your food choices

Avoiding soybean oil isn’t about perfection — it’s about awareness and making informed choices. When you take the time to read ingredient labels, understand the implications of different oils, and make your own staples at home, you reclaim control over your health and wellbeing.

Every time you choose a better alternative, you cast a vote for a different kind of food industry — one that values real ingredients, transparency, and nourishment.

Have you spotted soybean oil in any surprising places? What changes have you made to eliminate it from your pantry? I’d love to hear your thoughts and discoveries in the comments below.

Sneaky sugars: decoding food labels

Most of us know to avoid obvious sources of sugar, but food labels can be surprisingly deceptive. With over 60 different names used for sugar, it’s easy to be misled. Even health-conscious shoppers can unknowingly consume large amounts of added sugars.

Many of these alternative names are designed to disguise sugar’s presence. Words like “agave nectar” and “barley malt syrup” might sound natural, but they are still forms of sugar and affect the body similarly. Others, like “ethyl maltol” or “panocha,” may be entirely unfamiliar to the average consumer.

Why so many names?

Manufacturers often use multiple types of sugar in a single product to prevent any one type from appearing too high on the ingredients list. This tactic keeps products looking healthier than they are, even when they contain significant amounts of added sugar.

Using multiple names also makes it harder for consumers to identify just how sweet a product really is. Instead of seeing “sugar” as the first ingredient, you might see five or six names scattered throughout the list, which collectively add up to a major sugar hit.

The health implications of hidden sugar

Even when eaten in small quantities, added sugars contribute to inflammation, weight gain, and blood sugar imbalances. They can also negatively impact gut health and increase cravings for processed foods — a vicious cycle that can derail even the best dietary intentions.

For those following a Paleo diet, minimising added sugars is a key principle. The focus is on nutrient-dense, whole foods that nourish and support long-term health. This makes label-reading a necessary skill.

How to spot sugar in disguise

When scanning ingredient labels, here are some common red flags:

  • Ingredients ending in “-ose” (e.g., dextrose, sucrose, maltose)
  • Syrups of any kind (e.g., rice syrup, corn syrup, maple syrup)
  • Words like nectar, juice concentrate, or solids
  • Unfamiliar terms like maltodextrin or saccharose

A good rule of thumb is this: if you don’t recognise the ingredient, look it up. It may well be a form of sugar.

Making informed choices

Rather than relying on commercial snacks and condiments, consider preparing your own where possible. Homemade dressings, sauces, and even sweet treats give you complete control over what goes in — and what stays out.

You don’t have to eliminate sweetness entirely. Natural options like raw honey, dates, or maple syrup can be used occasionally in Paleo recipes, especially when the sweetness is optional. But even these should be consumed mindfully.

By becoming more familiar with the many names of sugar, you’ll be better equipped to make healthy choices and support your Paleo journey with confidence.

Do you have any sneaky sugar names to add to the list? Drop them in the comments and help others stay informed!

What’s your take on these sneaky misleading alternative words for sugar?

Poached Salmon in 7 Minutes (Paleo Method)

Salmon is great in so many things – recently I’ve been having a lot of salmon salads. I’ve tried lots of different ways of cooking it, but I think I’ve got the perfect poached salmon method – and best of all, it takes just 7 minutes on the stove. I find this method far more consistent than frying or baking, as it always turns out well. This poaching technique is quick and cooks the fish through, but it remains tender. I tend to make up more than I need, as it’s fine to keep in the fridge for up to 3 days, making for a quick lunch option.

I’m quite careful about the fish I get and avoid farmed fish. Look out for wild fish where you can.

paleo recipe 7 minute salmon poached perfect fish
Print Recipe
5 from 1 vote

Recipe: 7 Minute Salmon

Discover the perfect method to poach salmon in just 7 minutes. Quick, easy, and consistently tender, this recipe is perfect for a healthy paleo meal.
Prep Time5 minutes
Cook Time7 minutes
Total Time12 minutes
Course: Fish, Seafood
Cuisine: Paleo
Keyword: 7 Minute Salmon, paleo salmon recipe, Poached Salmon, Quick Salmon Recipe
Servings: 4 Serves
Calories: 220kcal
Cost: $20

Equipment

  • Medium-sized pan
  • Tongs

Ingredients

  • 4 wild salmon fillets
  • 3 spring onions trimmed
  • 2 teaspoons whole black peppercorns
  • Squeeze of fresh lime
  • Sea salt

Instructions

  • Prepare the Pan: In a medium-sized pan just big enough to accommodate the fish, arrange the fillets so they don’t overlap, and cover with cold water until they are immersed.
  • Add Seasonings: Add the spring onions, peppercorns, lime, and a generous pinch of sea salt to the pan.
  • Bring to Boil: Bring the water to a boil. As soon as it starts to boil, turn the fillets over and remove the pan from the heat.
  • Poach the Salmon: Leave the pan to stand for 7 minutes. This gentle poaching method ensures the salmon remains tender and perfectly cooked.
  • Cool and Store: After 7 minutes, take the salmon out of the pan and leave to cool completely. Once the salmon is cool, it will be cooked to perfection. Store in the fridge for up to 3 days.

Why Poach Salmon?

Poaching is one of the gentlest cooking methods available and ideal for delicate proteins like fish. It involves simmering food in liquid at a low temperature, preserving both texture and moisture. For salmon, this means no overcooked, dry, or crumbly results – just juicy, tender fish every time.

Compared to baking or pan-frying, poaching is less hands-on and allows for more control. There’s no risk of the salmon sticking to the pan or drying out in the oven. Once you’ve tried this 7-minute method, you’ll see just how effortless and reliable poached salmon can be.

Health Benefits of Salmon

Salmon is considered one of the healthiest proteins you can include in your diet, particularly if it’s wild-caught. It’s an excellent source of omega-3 fatty acids, which are known for reducing inflammation, supporting brain health, and improving cardiovascular function.

It’s also rich in high-quality protein, B vitamins, selenium, and potassium. The inclusion of salmon in a Paleo lifestyle adds variety and a nutrient-dense option that pairs well with vegetables, salads, and Paleo-friendly dressings.

Choosing the Right Salmon

Where possible, always opt for wild-caught salmon rather than farmed. Farmed salmon can be lower in omega-3s and is more likely to be treated with antibiotics and artificial dyes. In Australia, look for sustainably sourced wild salmon from New Zealand or Alaska when available.

Fresh fillets are ideal, but you can also use thawed frozen salmon – just be sure to pat it dry before cooking. Choose skinless fillets if you want a consistent poaching result, though it works just as well with the skin on (you can remove the skin after cooking if preferred).

How to Poach Salmon Perfectly

The key to perfectly poached salmon lies in keeping the heat gentle. The liquid should never come to a rolling boil – a low simmer is enough to cook the fish through while preserving its tenderness.

Use a shallow pan that allows the fillets to sit in a single layer. You can poach with plain water, but adding aromatics such as lemon slices, bay leaves, garlic cloves, or fresh herbs like dill or parsley will elevate the flavour beautifully.

Make-Ahead Meals with Poached Salmon

One of the best parts of this recipe is that poached salmon stores beautifully in the fridge. After cooking, let the fillets cool to room temperature before refrigerating in an airtight container. They will keep fresh for up to three days, making them an ideal component for meal prep or fast lunches.

You can flake the salmon over salads, mix it into cauliflower rice dishes, or combine with avocado and lime for a Paleo-friendly salmon smash. It also works well in wraps using lettuce leaves or collard greens as a base.

Ideas for Using Leftover Poached Salmon

  • Salmon salad bowls: Combine with mixed greens, cucumber, avocado, and a light vinaigrette.
  • Breakfast option: Flake into scrambled eggs with chives or dill for a protein-packed start.
  • Stuffed sweet potatoes: Mix with mashed sweet potato and herbs for a warm, comforting meal.
  • Cold platter: Serve with olives, boiled eggs, cherry tomatoes, and pickles for a quick grazing plate.

Customise the Flavours

This poached salmon recipe is simple, but it’s easy to customise depending on your taste preferences. Try these flavour variations:

  • Lemon & dill: Add fresh lemon slices and dill fronds to the poaching liquid for a bright, aromatic twist.
  • Asian-inspired: Add slices of ginger, a splash of coconut aminos, and spring onions to the water.
  • Garlic & bay: Add two smashed garlic cloves and a bay leaf for a more savoury profile.
  • Spicy version: Add a slice of red chili or a dash of your favourite chili seasoning for a gentle kick.

Serving Suggestions

This poached salmon works beautifully with a range of Paleo-friendly sides. Some of my favourites include:

  • Carrot and citrus salad
  • Grilled asparagus or zucchini ribbons
  • Mashed cauliflower with olive oil and garlic
  • Fresh mixed greens with a homemade dressing

The mild flavour of poached salmon means it pairs well with both fresh, zingy salads and richer, creamy vegetable dishes. You can serve it warm or chilled depending on the weather and occasion.

Paleo Pantry Essentials for Fish Dishes

Keeping a few pantry staples on hand can make it even easier to prepare fish dishes like this one on the fly. Some of the ingredients that pair beautifully with salmon include:

  • Coconut aminos
  • Lemon juice or apple cider vinegar
  • Dried dill or parsley
  • Chili flakes or homemade chili seasoning
  • Good quality olive oil for finishing

Having these basics ready allows you to whip up a balanced Paleo-friendly meal in minutes, especially if you’ve got poached salmon prepped and waiting in the fridge.

This Recipe is a Time-Saving Winner

This 7-minute poached salmon recipe is a game-changer for quick and easy meals. Additionally, the gentle poaching method ensures tender, flavourful salmon every time. It’s perfect for salads or to enjoy on its own.

If you're busy or don’t want to turn the oven on during the summer months, this is the ideal technique. It's ready faster than takeaway, with far more nutritional benefits and none of the questionable ingredients.

Final Thoughts

Learning how to poach salmon perfectly will open up a whole new set of easy and nutritious meal options in your Paleo repertoire. Once you realise how simple and foolproof it is, you’ll likely find yourself returning to this method again and again. Whether you’re making a quick lunch, prepping meals for the week, or trying to eat more anti-inflammatory foods, this recipe delivers on every front.

How do you cook salmon (and other fish)? I’d love to hear your tips in the comments below.

paleo recipe 7 minute salmon poached perfect fish

Did My Address Give Me Asthma?

Long before I moved to Australia, I lived in an idyllic rural village in the South West of England, with open views of fields for miles around in each direction. The houses were beautiful cottages made of Cotswold stone, with roses in the gardens – and looked exactly as they would have a hundred years before. The local teenagers hung out by the park on horseback, and the two big houses hosted annual Summer Supper parties exactly as they had for generations. My elderly neighbour lived in the cottage his mother had been born in.

The village had a quaint old pub, a church, a nursery school, a post box and a play park. On the corner was a farm you could let yourself into, leave a couple of pounds in the honesty box, and help yourself to freshly laid eggs. The nearest shop was about six miles away, which was the closest option for even a pint of milk or loaf of bread (this was long before I’d ever even heard the word paleo). With miles of public rights of way, it was right in the middle of nature. And unfortunately a great big motorway.

Could where I lived have caused my asthma? Paleo lifestyle insights

The huge motorway was the main route from London to Wales and dissected the village in two. In the time I lived there, there was only one brief occasion when the constant rumbling of cars and heavy goods vehicles stopped – just for an hour or so. On this one afternoon, the entire motorway was closed after a serious accident. Rather than being blissful, the silence was eerie. Day in, day out, no matter how ungodly the hour, the roar of the motorway never ended. Along with the noise, the motorway covered the windows and walls of my should-have-been-yellow house, with a thick layer of dirt.

On hot days (rare in the UK), the better option was to be uncomfortably hot, rather than sleep with the windows open.

The fields that surrounded the village grew all sorts of different produce and it was fascinating to see a fallow field transform to a field of wheat in a matter of weeks – all from my kitchen window. Every so often I’d see the farm machinery spraying the fields, which would fill the air with a heavy, unpleasant smell for a couple of days. The type of smell you can taste, long before you get close to it.

Halfway down of one of the bridle paths, right next to the stream, was a huge steaming pile of (what I eventually learnt to be) human manure. I saw some of the best tomato plants I’ve ever seen growing up from that pile. The smell was one of the most unpleasant I’ve ever encountered, as made clear by my Labrador on her twice daily walks, who would do everything she could to drag me closer so she could have a good roll around in it (fortunately I was onto her and she never got to indulge in her penchant for excrement). Just when the pile looked like it couldn’t get any bigger, it would all but disappear, and I’d notice the smell had moved to the nearby fields, full of produce.

After living this healthy rural lifestyle for a year or two, I had a cold that just never went away. Or rather the cough never went away. No matter how much I’d cough, it would never quite resolve the need for the coughing. Eventually I went to the local-ish doctor (across the motorway, in the neighbouring village) expecting to be given some medication to clear up my cough. Without even getting so far as to see the doctor, a nurse heard my wheezing and coughing and instantly diagnosed asthma. Which I hadn’t realised you could develop, totally out of the blue, at the ripe old age of 23.

With the help of modern medicine, the coughing stopped, and it was manageable*

But I’ve always wondered, did where I live cause me to develop asthma?

If you developed asthma as an adult, what do you think caused it? I'd love to hear, in the comments below.

The Environmental Triggers We Often Overlook

It’s easy to romanticise rural living as a cleaner, healthier lifestyle – and in many ways, it is. But stories like mine highlight how even the most idyllic settings can conceal environmental hazards. When it comes to adult-onset asthma, there’s increasing awareness around the role of air pollution, chemical exposure, and even naturally occurring allergens like mould and pollen. The motorway was an obvious offender – with its continuous stream of diesel exhaust and fine particulate matter – but what about the less visible factors?

Studies have shown that living near major roads is associated with increased risk of respiratory issues, including asthma, especially when exposure starts early in life. But adult-onset asthma is also increasingly being linked to long-term low-level exposure to pollutants. That layer of grime on my windows wasn’t just unpleasant – it was a visible sign of microscopic irritants entering my lungs every day.

What’s in the Air We Breathe?

The air in my former village may have smelled of manure and wheat dust, but it also likely carried fine particles from pesticides and fertilisers. These are easily airborne – especially on warm, breezy days – and are known to irritate the respiratory system. The strong, lingering smells I noticed weren’t just offensive to the nose; they were signals that airborne compounds had reached concentrations high enough to trigger inflammation. Breathing them in daily, without realising it, could well have been a contributor to my symptoms.

Diesel fumes, ammonia from fertiliser, and dust from ploughing are all inhalable irritants. Over time, they can sensitise the lungs – leading to a condition like asthma, even in adults with no prior history. These environmental stressors may not cause a sudden illness, but rather a slow erosion of respiratory health that only becomes noticeable once symptoms are severe enough to interfere with daily life.

Adult-Onset Asthma: More Common Than You Think

Contrary to popular belief, asthma isn’t just a childhood condition. Adult-onset asthma is surprisingly common, especially among women in their twenties and thirties. Hormonal changes, prolonged exposure to pollutants, stress, and even lifestyle shifts can all act as triggers. In many cases, it’s a combination of genetic predisposition and environmental insult that flips the switch.

What makes adult-onset asthma different is its presentation. The symptoms are often more persistent, harder to control, and frequently mistaken for something else – like a lingering cold or chronic fatigue. For me, it was a dry cough and constant wheezing that simply wouldn’t go away. It took a nurse’s trained ear to realise it was something more serious.

The Paleo Connection: Could Diet Help?

It’s no coincidence that my asthma disappeared around the same time I dramatically overhauled my lifestyle – including my diet. While it was an unintended side effect of a more serious health scare, it has made me wonder whether systemic inflammation had a role to play. Could the modern foods I used to eat have been adding fuel to the fire?

The Paleo diet is built around anti-inflammatory principles – removing common irritants like grains, dairy, and processed sugars. Many people who adopt this way of eating report improved respiratory health, fewer allergy symptoms, and better immune resilience overall. It’s anecdotal, yes – but when you experience these changes firsthand, it’s hard to dismiss.

Reducing the toxic load on the body – from food, air, and even household products – may not be a guaranteed cure, but it certainly gives your body a better chance to thrive. For those with asthma, whether child or adult-onset, it’s worth considering a holistic approach to management, alongside medical treatment.

Looking Back with Clearer Eyes

It’s strange to look back now, knowing what I do. What seemed like peaceful countryside living was more industrial than I realised – just in a different disguise. The motorway that never slept. The fields doused in chemicals. The reeking pile of ‘natural’ fertiliser that fed the tomatoes. It all paints a more complex picture of health and environment than I understood at the time.

Would I live there again, knowing what I know now? Possibly, but differently. I’d invest in an air purifier, keep the windows shut on spraying days, and perhaps grow my own veggies away from the path of the wind. More importantly, I’d listen to my body sooner – and question what my surroundings might be trying to tell me.

Have You Considered the Impact of Where You Live?

If you’ve ever experienced a health change after moving, or developed a chronic condition with no clear cause, take a moment to think about your environment. It’s easy to overlook the role of place in our health journeys – but sometimes the answers lie in the background noise, quite literally.

I’d love to hear your stories – whether you’ve dealt with adult-onset asthma, or noticed unexpected health shifts after a move. Leave a comment below and let’s compare notes. Maybe we can help each other see what we’ve been breathing all along.


 

* Several years later (long after I’d left the village) my asthma was instantly cured as a side effect of life-saving treatment I received in a completely unrelated incident.

The Ultimate Wellness Bundle for Australians

Finally – an all Australian ebook bundle! (I'm a bit late to share this with you, as it's only available until OCT 16th)

The Ultimate Australian Wellness Bundle contains 35+ eBooks (worth over $450) from 30 of Australia’s top healthy living experts and it can be yours for just $44.95!

If you aren't familiar with eBook bundles, they typically include a variety of eBooks from authors and bloggers in a particular niche, such as health and wellness.
They are sold at a discounted price for a limited time only. It’s a way for all of the contributors to get lots of exposure and to gain new readers, and an opportunity for our readers to get access to resources and eBooks they wouldn’t have seen or read before, or that they wouldn't be able to afford if bought separately.

This is the very first bundle to focus on exclusively Australian made resources! That doesn’t mean it’s only for Aussies. My international readers will find ALL of the eBooks highly valuable and relevant as well.

The eBooks and authors in this bundle have been carefully selected to provide the best quality material in one package – from paleo, raw and vegetarian whole food recipes and detox meal plans to tips and plans on how to reduce stress, tone up, sleep better and find balance and clarity in your life. Get some of that world-famous Aussie wellness spirit in your life!

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Here is a little taste of what’s inside:

  • Learn how to heal your gut with an informative, uncomplicated and achievable gut healing protocol from one of Australia’s favourite holistic nutritionists and whole food chefs Lee Holmes (Heal Your Gut).
  • Try 25 new, nutritionally balanced whole food breakfast recipes, which come with stunning pictures and detailed instructions and variations, from an experienced naturopath Georgia Harding ND (Rise & Shine – A Well Nourished Breakfast)
  • Learn about a revolutionary approach to running from two of Australia’s leading movement experts – Dr. Brett Hill and ultra-marathoner Kim Morrison – and fall in love with barefoot running, without the injuries. (The Barefoot Athlete).
  • Get 95+ yummy and healthy lunch box recipes and snack ideas suitable to many dietary requirements from healthy family specialists Stacy Clare and Cass Michelin (A Healthy Lunchbox & Whole Food Snacks eBooks)
  • Learn how to make raw cheesecakes with Jules Galloway (Desserts Raw & Simple), grain, gluten and refined sugar free chocolate hummingbird cake with Alice Nichols (Sweet), or a vegan triple coconut sorbet with Adele McConnel (Sweet Essentials)
  • Get tips and guidance on how to deal with change and stress in order to live a blissfully effortless and more mindful life with Tom Cronin (Path To Peace)
  • Find the best substitutes to eggs, nuts, and refined sugar with Jordanna Levin (A Stress Free Guide To Allergies & Intolerances); and learn how to make dairy free milks, ice cream, cheese and butters with Lauren Glucina (Dairy Alternatives)
  • And that’s just some of the things you will get out of this bundle.

Get all 35+ eBooks (valued over $450) for only $44.95 AUD! But hurry, it’s only on sale until Oct 16th.
LEARN MORE ABOUT THE BUNDLE HERE

Stuffed Capsicum with Herbed Chicken

I usually only use green capsicum as they’re half the price of their red and yellow cousins, but when they were on offer this week, I thought it was high time to cook something capsicumy. What better than the classic stuffed capsicum? I’d usually make this with minced beef, but I fancied a change, so thought I’d give it a try with shredded chicken instead.

I always used to cut the tops of the capsicum, stuff them, put the lid back on, then cook them standing up. However, it’s not easy to find ones that will remain standing up and also I think they’re harder to eat and not so attractive on the plate this way. I served mine sliced in half lengthways and retained the stalk partly to stop the stuffing falling out, and partly because it looks good! Unfortunately, cutting them for this dish means I can't use my genius capsicum cutting technique.

I used mushrooms, carrots, and a zucchini for the stuffing, but this is a great way to use up whatever vegetables you happen to have.

Hint: Take care choosing your capsicums! You’ll find the ones with 4 points at the base will sit far better in the oven than those with 3 points.

Stuffed Capsicum paleo diet recipe bell peppers dinner lunch chicken-min
Print Recipe
5 from 1 vote

Recipe: Stuffed Capsicum

This Stuffed Capsicum (bell peppers) with Chicken is a delicious and nutritious Paleo dinner option. Filled with fresh vegetables and tender chicken, it’s a versatile dish that can be adapted to use whatever vegetables you have on hand. Perfect for a comforting winter meal.
Prep Time15 minutes
Cook Time45 minutes
Total Time1 hour
Course: Dinner
Cuisine: Paleo
Keyword: Chicken Stuffed Capsicum, Healthy Dinner Recipe, paleo dinner, stuffed bell peppers, Stuffed Capsicum, stuffed peppers
Servings: 2
Calories: 350kcal
Cost: 15

Equipment

  • Baking Tray
  • Frying pan

Ingredients

  • 3 colourful capsicums bell peppers
  • Dash of coconut oil
  • 2 brown onions diced into small pieces
  • 1 tin chopped tomatoes
  • 1 bottle of pasata
  • 1 zucchini diced into small pieces
  • 6 mushrooms diced into small pieces
  • 2 carrots diced into small pieces
  • 1 tbsp oregano
  • 1 tsp of chili powder
  • 1 tsp cumin
  • 1 tsp smoked paprika
  • Sea salt & black pepper to taste
  • Cooked shredded chicken

Instructions

  • First, cut the capsicums lengthways, ensuring the two halves will sit nicely before making the cut. Deseed the capsicum and trim the insides and bottom of the stalk ensuring there is lots of room for them to be filled. Put the halves empty side up on a baking tray.
  • Pre-heat the oven to 175C
  • Then, fry the onions in the coconut oil over medium heat, until they soften.
  • Next, add in the tomatoes and passata, then stir in the veggies.
  • Allow the mixture to simmer for 20-30 minutes, then add the herbs, spices, and seasoning.
  • Add in the chicken to heat up, and once the carrots have softened, remove the pan from the heat.
  • Spoon the mixture into the capsicum halves and push down with the back of a spoon, ensuring they are completely filled.
  • Put the stuffed capsicums in the oven and cook until the capsicum has softened to your liking, ensuring they don’t burn! This should just take a few minutes.

Why Stuffed Capsicum Is a Paleo Favourite

Stuffed capsicum (or bell peppers, depending on where you’re from) is a classic dish for good reason. It ticks so many boxes: it’s nutritious, naturally gluten-free, and easily adaptable to suit the Paleo lifestyle. Using shredded chicken rather than the usual mince brings a lighter, leaner feel to the dish without sacrificing flavour or satisfaction.

This recipe also allows you to incorporate a wide range of colourful vegetables, boosting both the nutrient content and the visual appeal of the meal. Best of all, it’s simple to prepare, family-friendly, and makes excellent leftovers for lunch the next day.

Choosing the Best Capsicums for Stuffing

Not all capsicums are created equal when it comes to stuffing. Look for firm, unblemished capsicums that are roughly the same size, so they cook evenly. Red, yellow, and orange varieties tend to be sweeter than green, which can be slightly bitter, but green capsicum remains a budget-friendly and flavourful option.

If you plan to slice them lengthways, like in this recipe, try to find capsicums with four points at the base rather than three. They’ll sit more steadily in your baking tray and hold their filling better.

How to Cook Chicken for Stuffed Capsicum

This recipe is perfect for using leftover roast or poached chicken. If starting from scratch, you can bake, steam, or poach chicken breasts until cooked through and shred with two forks. Using shredded chicken gives a tender texture and allows the meat to absorb the spices and vegetable flavours beautifully.

To boost flavour, consider tossing the shredded chicken with olive oil, garlic, and a pinch of paprika or cumin before combining it with the rest of the stuffing ingredients.

Ideas for Stuffing Variations

This recipe is incredibly versatile and ideal for using up what you’ve already got in the fridge. Here are a few other vegetables and additions that work well in the stuffing:

  • Finely chopped spinach or kale
  • Leftover roasted vegetables like pumpkin or sweet potato
  • Grated cauliflower for extra fibre
  • Fresh herbs such as parsley, coriander, or oregano
  • Chopped olives or sun-dried tomatoes for a Mediterranean twist

Don't be afraid to experiment. The only essential is balancing moisture so the filling isn’t too wet, which could make the capsicums soggy.

Can You Make These Ahead of Time?

Absolutely! This dish is perfect for prepping in advance. You can fully assemble the stuffed capsicums and store them in the fridge for up to 24 hours before baking. Alternatively, cook a big batch and refrigerate leftovers in an airtight container for up to 3 days.

These also freeze well. After baking, let them cool completely, then wrap individually and freeze. To reheat, pop them in a moderate oven straight from frozen or allow to defrost overnight in the fridge first.

What to Serve with Stuffed Capsicums

These stuffed capsicums are a complete meal on their own, but you can make them part of a larger feast by adding:

  • Cauliflower rice with herbs and lemon
  • Grilled asparagus or green beans
  • A simple avocado and tomato salad
  • Steamed broccoli with a drizzle of tahini

If you have extra filling, it makes a wonderful side dish on its own or served in lettuce cups for a light lunch.

Making It Kid-Friendly

If your kids aren’t fans of capsicum, try scooping some of the filling into hollowed-out zucchini boats or halved sweet potatoes. You can also keep the chilli or strong herbs minimal and serve the capsicums with a mild tomato salsa or guacamole on the side for dipping.

Freezing and Storage Tips

Whether you're meal prepping for the week ahead or saving leftovers, this recipe is freezer-friendly and reheats well. Wrap each capsicum half in baking paper and store in a freezer-safe container. To reheat, unwrap and bake in a covered dish at 180°C until warmed through.

Cooked stuffed capsicums will keep in the fridge for 2 to 3 days. Store in a sealed container and reheat in the oven or microwave as needed.

Why This Recipe Works for Paleo

This recipe uses whole, unprocessed ingredients that align perfectly with a Paleo lifestyle. Chicken is a great lean protein source, while the vegetables add fibre, vitamins, and texture. There are no grains, dairy, or processed sauces – just real food, seasoned well.

You can tailor the ingredients to suit your needs. If you're avoiding nightshades, try stuffing zucchini or mushrooms instead of capsicums. Want a higher-fat version? Mix some chopped avocado or a drizzle of olive oil into the stuffing before baking.

Trying Out Stuffed Capsicum with Chicken

Trying out this Stuffed Capsicum with Chicken recipe will not only make your dinner delicious but also align perfectly with your Paleo diet. This recipe is a great way to enjoy a variety of fresh vegetables and tender chicken in a colourful and flavourful presentation.

One of the best parts about this dish is its versatility. You can easily swap out the vegetables for whatever you have on hand, making it a great option for using up leftovers or seasonal produce. The combination of spices and herbs gives it a wonderful aroma and taste, making each bite a delight.

Whether you’re cooking for family or friends, this dish is sure to impress. And remember, if you end up with extra stuffing, it freezes well for future meals. Enjoy a healthy, satisfying, and flavourful dinner with this Stuffed Capsicum with Chicken recipe.

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