November 2011 - Page 3 of 3 - The Paleo Network

Buying Coconut Oil in Australia & New Zealand

Coconut Oil is a huge staple in my house. I generally order a large tin in from my local health food shop, but having realised I’m getting through 700ml in under three weeks, I've started researching and comparing costs of coconut oil. I've been spending $36 on a 700ml tin of Melrose Organic Extra Virgin Coconut Oil every three weeks – which is about $900 a year – If I could make savings on this it would make a big difference! I've got no intentions of using less to save money, as Coconut Oil is such a great source of fat. I've never seen Coconut Oil sold in any of the major supermarket chains in Australia, like Coles or Woolworths, but perhaps this will change as it gains popularity.

Having looked at various online sources, buying from health food stores isn't as expensive as I expected. It’s convenient in that I can buy some the same day I realise I've run out – but it is a lot to carry home from work. I think I'm going to try ordering online next time.

I often visit Healthy Life which has stores across Australia. They mainly stock Aclara Health Coconut Oil which is all Organic. The Cold Pressed Extra Virgin Oil is between $10 and $24.95 for 250 to 700ml. Their other variety is refined, which I used to buy as I didn't like the coconut taste. Now however, I don’t used refined, as I’ve got used to, and quite enjoy the Coconut taste. Mainly though, I think refined is too processed and many of the benefits of the oil are lost in the processing. Aclara Health Refined Coconut Oil is $17.95 for 700ml, or $65.52 for 4 Litres, which is actually one of the lowest prices I've found, at under two cents per ml. The other brand Healthy Life stock is Fijian Gold, who make an organic Coconut Oil at $12.50 for 500ml. I’ve still got a bottle of this at home, which I like taste wise, but to be honest it comes in a bottle and I find it really hard to get the solid oil out! I realise I can warm it to make it liquid, but I’d much rather just buy a better packaged oil that I can spoon out!

I've recently found the “Pure Health” store in Sydney, which stocks Melrose, Spiral & Wild Harvest Coconut Oils. This is where I order the Melrose Oil from. Their smaller sizes work out really expensive on a cost per ml basis, but perhaps this is good for the very occasional user as 300ml starts at $7.95

You need to make sure you do your research before buying online. I found one store, Chemist Direct charging between 6 and 16 cents a ml for Nui Wild Harvest Virgin Coconut Oil, including $7.95 shipping to Australia (shipping to New Zealand is an extra $19.91!)

I was expecting the online store Kokonut Pacific to be really expensive, but it actually works out at under two cents a ml, including shipping to Australia. The draw-back however, is that to get the better deals you need to buy their large packs – up to 20 litres at a time! Perhaps if you have a large family and an enormous amount of kitchen storage this might be an option for you? Their shipping costs to Australia are reasonable (up to about $20), but for New Zealand the shipping is about double.

I'm going to order my next supply of Coconut Oil through iherb, as they seem reasonable, including shipping and have the best range I've seen. Most of their Coconut Oil is shipped to both Australia and New Zealand for $4 or $6, which seems fairly reasonable (it’s calculated on weight). They carry a lot of brands I’ve never seen in the shops in Australia, such as Artisana, Garden of Life, Harvest Bay, Jarrow Formulas, Jungle Products, Natures Way, Now Foods, Nutiva, Organic Fuji, Quantum Nutrition, Source Naturals & Spectrum Essentials. When I finish the Melrose, I'm going to try the 858ml Nutiva Organic Extra Virgin Coconut Oil, which should work out at about $23 shipped to Australia. I’ll let you know what it’s like! Iherb also offer $5 off your first order using the code DUV741 , which just about equates to free shipping.

I would love to hear which brand you use and where you get it from? I'm sure there must be lots of other sources of Coconut Oil that can be shipped to Australia or New Zealand for under two cents per ml – let me know if you've found one! Or perhaps you've found such a good brand that it is worth the extra cost? Let me know your thoughts and I’ll update this post.

Trolley Spying

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When I go food shopping, I'm always really interested the see what other people have in their trolleys. Likewise, I get some funny looks, especially when I buy lots of red meat, eggs and coconut milk. I can just see the people wondering what I'm going to do with it all. Surely she can’t be going to eat all those foods we’re constantly told are bad, by herself?

People are generally quick to say how healthily they eat, but when you see their trolley, surely you are seeing what they actually eat, rather than what they’d like you to think they eat.

Trolleys full of processed junk food bother me far less; at least the people pushing those trolleys, on some level, know they have a bad diet. What bothers me more is the trolleys I see full of “healthy” foods. The type of “healthy foods” I wouldn't go near.

I see so many trolleys full of low fat, highly processed products (I can’t bring myself to call them food). Trolleys full of whole grains, as they are good for us, right? Diet drinks with ingredients I can’t pronounce. Spray on “vegetable” oils, to make sure as little fat as possible contributes to dinner. Processed low fat sauces to smother wholegrain pasta with. “Healthy” reduced fat chips, presumably to deal with the blood sugar crash that comes after eating the pasta. Huge bottles of orange juice. Skim milk to pour over the healthy low fat breakfast cereal. Margarine instead of butter, Weight Watchers low fat processed sweets to ensure there is never any need to go over three hours without eating.

I wonder, do people really think these “healthy” low fat processed products taste nice? I strongly suspect they are eaten for the perceived health benefits, not because they taste nice. My Paleo diet not only tastes amazing, but it is super healthy too.

This is my recent trolley. I generally buy all of my meat from my wonderful local organic butcher, so I usually just buy some veggies, fruit for my housemate to take to work (I'm only eating fruit once or twice a week at the moment), coconut milk, almond butter (for use in an occasional NoOatmeal) and I sometimes buy nuts depending on which recipes are on my menu plan that week.

Are you guilty of trolley spying too? Are you frequently shocked by what some other shoppers fill their trolleys with? Do you get disapproving looks at your Paleo trolley too?

What Your Supermarket Trolley Really Says About You

It’s fascinating how much you can learn from someone’s shopping trolley. It’s like a snapshot of their beliefs about health, food, and even how they spend their time. I’m always amazed at how confidently people load up on low-fat yoghurt, wholegrain crackers, and ultra-processed meat alternatives, believing they’re making health-conscious choices.

Yet it’s clear that years of public health messaging have blurred the lines between real food and clever marketing. I’m not judging—well, maybe a little—but mostly I’m saddened that our food supply and dietary advice have led us to this point.

The Psychology Behind “Healthy” Shopping

There’s something about pushing a trolley filled with “healthy” processed products that gives people a quiet sense of moral superiority. I’ve heard comments like “I don’t eat junk, just wholegrain toast with margarine and a glass of OJ”—without a flicker of doubt.

The problem is, our supermarkets are designed to reinforce these misguided choices. Those heart tick symbols and low-fat labels are often front and centre, while healthy fats, pastured eggs, and organ meats are nowhere to be seen in mainstream promotions.

The average consumer doesn’t stand a chance—unless they dig a little deeper. That’s where real food movements like Paleo come in.

How to Read a Trolley Like a Paleo Pro

Here’s a fun exercise. Next time you’re shopping, try categorising trolleys into three broad groups:

The “Health” Illusion Trolley: Think low-fat yoghurts, ‘lite’ cheese, multigrain wraps, snack bars marketed as natural, almond milk with 17 ingredients, and margarine. Often seen with bottled iced tea or coconut water in plastic bottles. A health halo hiding a ton of sugar and additives.
The “Mainstream Convenience” Trolley: This one’s all white bread, frozen nuggets, sugary cereals, soft drink multipacks, and pre-made microwave dinners. Minimal judgement here—they’re not pretending.
The “Real Food” Trolley: Grass-fed meat, whole vegetables, olive oil, eggs, maybe a kombucha or sauerkraut jar. A dead giveaway? A distinct absence of packaging and brand logos.

Once you start noticing, you won’t be able to stop. Trolley spying is the new window into mainstream dietary habits—and it's not always a pretty sight.

How I Navigate the Supermarket as a Paleo Shopper

My trolley might raise eyebrows, but I shop with purpose. I know exactly what I’m putting into my body—and what I’m avoiding. I don’t get swayed by supermarket specials or two-for-one snacks I’d never buy otherwise. My route through the store is strategic. Perimeter first. Then specific aisles only if I absolutely must (like for coconut milk or herbs).

Some staples in my Paleo trolley include:

Organic free-range eggs
Avocados and leafy greens
Fresh herbs (coriander, parsley, thyme)
Coconut oil and milk
Sweet potatoes or pumpkin (for carb cycling days)
Almonds or macadamias (rarely—and only raw)

Notice what’s missing? Cereal, skim milk, bread, and everything in colourful cardboard packaging.

The Aldi vs. Woolies vs. Coles Paleo Showdown

I’ve shopped at all the big supermarkets in Australia and have picked up a few tips over the years. If you're doing a Paleo shop and trying to balance cost and quality, here's my take:

Supermarket	Paleo Friendliness	Best Finds	Watch Out For
Woolworths	Moderate	Macro Organic range, fresh herbs	“Health food” aisle full of seed oils and sugars
Coles	Moderate	Grass-fed mince, avocado oil	Impulse buys near the checkouts
Aldi	High (for the budget-conscious)	Affordable avocados, whole chickens	Limited range of clean pantry staples

Of course, the best strategy is to buy fresh where possible and support your local butcher, market, or co-op.

Label Literacy: Don’t Get Caught Out

If you do venture into the centre aisles, make it quick—and always read the labels. A few red flags to look for in products falsely marketed as “healthy”:

Vegetable oils like canola, sunflower, soybean
Added sugars under sneaky names like “rice malt syrup” or “evaporated cane juice”
“Natural flavours” (which are anything but natural)
Gums and emulsifiers like carrageenan or guar gum
Anything with a “low-fat” badge of honour

These products often appear in “healthy” trolleys, and unfortunately, many people still believe that the more a food is modified, the healthier it must be. Relearning how to eat can be confronting, but once the veil lifts, you’ll never shop the same way again.

Paleo Shopping With Kids or a Partner?

If you live in a household that isn’t 100% Paleo, it can be a challenge to balance different shopping styles. I often get asked how I manage this. The truth? Compromise—with boundaries.

I’ll allow a few non-Paleo items if they’re consciously chosen and not marketed as health foods. For example, a block of dark chocolate or a jar of raw honey for the non-Paleo members of the household is fine. But I draw the line at margarine, sugary yoghurts, and seed oil-based sauces.

Communication helps. So does cooking really tasty meals that convince everyone that real food is better.

Final Thoughts From the Trolley Line

Supermarkets are a minefield, and modern trolleys reflect more confusion than clarity. If your trolley is full of colourful fresh produce, clean proteins, and healthy fats, you’re ahead of 90% of shoppers. Don’t let disapproving glances throw you off. You know what you’re doing.

And if you’re new to Paleo, why not start by comparing your trolley to others next time you shop? It’s a fun, harmless way to stay mindful—and maybe even spark a conversation or two. You never know who might be inspired to put that margarine back on the shelf.

Are you a fellow trolley spy? What’s the weirdest thing you’ve seen someone buy in bulk and call “healthy”? Let me know below or share a snap of your latest Paleo shop—I’d love to see what’s in your basket.

Pink Boxing Gloves

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My first ever pair of boxing gloves arrived at the gym last night (er, a Birthday present to myself?)! They’re pink and quite possibly the most beautiful thing I’ve ever seen. I’ve even got matching pink gloves to wear inside (though on reflection, perhaps that’s a bit silly as I won’t be able to see them?) I can’t wait to wear them with my pink VFF’s!

In the five weeks since I moved from a big commercial gym to a small, independent gym (my PT moved – and I followed), my fitness and strength have increased significantly. I notice it every day, whether I feel the need to run up a flight of stairs two at a time (which I’d previously have walked up) – or even just lifting previously heavy things at home.

Since the move, my gym sessions have got harder and much more challenging. My two weekly sessions are based on High Intensity Interval Training (HIIT) and typically involve a lot of strength work and short bursts of cardio. Every session is completely different; the only constant is that it’s never easy! I used to hate exercise, but now I love it and am always looking forward to my next session. I think it takes a while for people new to exercising (as I was two years ago) to go from hating it – to loving it; but trust me, if I love exercise – anyone can grow to love it!

Last night’s session involved the bike and the rower, kettlebell swings, kettlebell cleans, medicine ball, sprints, squats, core work, and stretching. I moved up to a 16kg kettlebell last night for the first time, which I’m very excited about. Hopefully that will start feeling less heavy soon! I recently started doing a circuits class once a week – and adding more sprints into my commute. I’m sure these factors alongside my fairly strict Paleo nutrition plan have all had a part to play in this sudden increase in fitness!

Future sessions will feature my new boxing gloves – and some heavy ropes which will be arriving at the gym very soon – I’m intrigued to see exactly what we’ll be doing with those?!

Building Functional Strength Through Variety

What makes training so effective in smaller, independent gyms is the tailored, varied programming that keeps the body guessing and progressing. Functional fitness approaches — including HIIT, circuits, and strength training — build not only physical capacity but confidence. These workouts mimic real-life movement patterns and push your body to move better, not just look better.

Exercises like kettlebell cleans, battle ropes, and rowing aren’t just calorie-burners. They enhance grip strength, improve posture, and develop explosive power. When paired with good nutrition and consistency, you start noticing subtle changes: carrying your groceries feels easier, stairs no longer leave you winded, and daily movement becomes more fluid and effortless.

The Unexpected Joy of Strength Training

One of the most empowering transformations that comes from embracing a fitness lifestyle — especially one rooted in primal or Paleo values — is the mindset shift around strength. Lifting heavy things is no longer about aesthetics or calorie expenditure. It becomes a demonstration of what your body can do. Every extra kilo on the kettlebell or barbell becomes a personal milestone.

Getting stronger doesn't require a bodybuilding plan or hours in the gym. Just two or three intelligently structured strength sessions per week — when combined with mobility and proper fuelling — are enough to radically shift your energy, resilience, and shape. And it’s not just about muscles. Strength training supports bone density, hormone balance and even mental clarity.

Boxing and Combat-Inspired Fitness

Adding boxing into your workout mix is a fantastic way to build cardiovascular endurance, coordination and upper body strength — all while releasing stress and boosting mental focus. Wearing those pink gloves isn’t just about the aesthetic; it symbolises a fresh challenge, a new skill set and the courage to push into unfamiliar territory.

Boxing drills incorporate speed, reaction time, core engagement and footwork. You’re not just moving — you’re moving with intent. Over time, you may find your posture improving, your reflexes sharpening, and your stamina increasing. Plus, there’s something incredibly satisfying about punching pads or bags — especially after a stressful day!

Heavy Ropes: More Than Just a Trend

If your gym is about to introduce heavy ropes (also called battle ropes), get ready for a full-body workout like no other. These thick ropes challenge grip, shoulders, core, and even your legs depending on the variation. What seems simple — swinging two ropes in waves — quickly becomes a high-intensity strength and cardio session.

Just 30 seconds of alternating waves, slams or rope circles can elevate your heart rate and test your endurance. It’s a brilliant low-impact conditioning tool and a great addition to a HIIT-style programme. Best of all, you can scale rope exercises easily, increasing the duration or intensity as your fitness grows.

The Paleo Lifestyle and Peak Performance

One of the biggest advantages of combining Paleo nutrition with regular training is how much faster you notice results — not just on the outside, but internally. Clean, whole foods free from refined sugars, seed oils and grains support stable energy, reduced inflammation, and faster recovery. That means fewer sore days, better sleep and a greater capacity to train hard again and again.

When you fuel your body properly with nutrient-dense meals, every workout becomes more effective. You’re not relying on energy drinks or processed protein bars. Instead, you’re recovering with real food: grass-fed meats, vibrant veg, natural fats and mineral-rich broths. And when your food and training are aligned, the results speak for themselves.

Making Fitness a Sustainable Habit

What makes your story even more inspiring is that it reflects something many people struggle with — going from loathing exercise to genuinely looking forward to it. That shift happens when movement becomes meaningful and rewarding. It’s not about punishment or chasing a number on the scales; it’s about feeling good, seeing progress, and being proud of what your body can do.

The key to sustaining any fitness routine is variety, enjoyment and a strong “why.” Whether that’s the energy to chase your kids, the strength to carry your own luggage, or the mental clarity to tackle stressful days, movement becomes a tool for living better. And that motivation is far more powerful than any short-term goal.

Celebrating Small Wins and Setting New Goals

From moving up to a 16kg kettlebell to sprinting in your commute, every small victory matters. Celebrating these milestones fuels momentum. As your strength and endurance continue to grow, you’ll naturally start setting new goals — maybe it’s mastering a full push-up, beating your rowing time, or feeling strong enough to attempt a pull-up.

Don’t be afraid to document your progress, either. Keeping a training journal, snapping a post-workout selfie, or simply ticking off sessions in your calendar can help reinforce just how far you’ve come. These little rituals keep motivation high, especially on days when the workout feels harder than expected.

Let Your Fitness Journey Inspire Others

If there’s one thing the Paleo community thrives on, it’s shared stories and inspiration. Your transformation — from someone who once disliked exercise to someone lifting, sprinting and boxing with joy — is a reminder that change is possible. Sharing that story could inspire someone else to give functional fitness a go, or help a friend feel less intimidated about joining a gym.

You don’t have to be the strongest or the fastest — just consistent, open-minded and willing to challenge yourself. Whether you’re lifting kettlebells, swinging ropes or throwing punches in pink gloves, your journey is proof that fitness and fun don’t have to be mutually exclusive.

I'm excited to see how much fitter and stronger I'm capable of becoming!

Is your style of exercise completely different to mine? Are you the fittest you’ve ever been?

Avocado, Chicken & Cashew Curry Recipe paleo diet dinner lunch

Unlock the Best Avocado, Chicken & Cashew Curry: Creamy Paleo Delight

13 Comments

My housemate bought me the best birthday present – an enameled cast iron casserole dish, which I've been itching to try! I had the idea last night to make a curry with one of my favourite ingredients – avocado. I hoped the avocado would work as a creamy base for the chicken curry and it seemed to work well.

Additionally, I love cashew nuts, so I added a few, which provided a good contrast to the texture of the avocados. I think next time I’ll add some more curry powder – I'm always wary of adding too much!

Cooking with avocado might seem unusual to some, but it actually adds a rich, creamy texture to dishes. The idea of combining it with chicken and cashews for a curry was both exciting and a bit of an experiment. The result was a delicious, hearty meal that I can't wait to make again. The avocado not only blended seamlessly with the other ingredients but also enhanced the overall flavour of the curry.

Print Recipe

5 from 13 votes

Avocado, Chicken & Cashew Curry Recipe

Oh yes - you CAN cook with avocado! This creamy and delicious curry combines avocado, chicken, and cashew nuts, offering a unique and satisfying dish that's perfect for dinner. It's an excellent way to use avocado as a creamy base, complemented by the texture of cashews.

Prep Time10

Cook Time30

Total Time40

Course: Dinner

Cuisine: Fusion, Paleo

Keyword: Avocado curry, cashew curry, chicken curry, creamy curry, paleo dinner

Servings: 4

Calories: 450kcal

Cost: 20

Equipment

Enameled cast iron casserole dish

Ingredients

2 Organic Chicken Breasts diced
2 Ripe Avocados mashed
1 Zucchini diced
2 Mushrooms diced
1.5 tins of Coconut Milk I use Ayam
1 tablespoon Coconut Oil I'm using Melrose at the moment
1 pot Tomato Paste
2 Onions I used one white, one brown, diced
1 Handful of raw Cashew Nuts roughly chopped
2 Cloves Garlic crushed
1.5 Teaspoons Grated Ginger
1 Tablespoon Curry Powder
Salt I’m using Pink Himalayan Sea Salt
Half Teaspoon of each Cumin Cinnamon, Cayenne Pepper, Paprika

Instructions

First, brown the chicken in the coconut oil in the casserole dish; then put it to one side.
Next, sauté the onions until soft on medium heat, and then add in the garlic, zucchini, mushrooms, coconut milk, and tomato paste.
Mash up the avocados and stir them in. Then, add the chicken, spices, seasoning, and cashew nuts, and leave it to simmer on medium heat for 20 minutes.

Why Avocado Works in Curry

Avocado is often associated with salads, guacamole, or breakfast dishes, but it actually performs beautifully as a base in savoury, cooked meals too. When gently heated, avocado breaks down into a soft, buttery consistency that mimics the richness of cream or yoghurt — without any dairy. This makes it ideal for Paleo or dairy-free curries where creaminess is desired without the lactose. Avocados are rich in heart-healthy monounsaturated fats, fibre, potassium, and a host of vitamins, all of which contribute to a more satiating and nutritious meal.

What Makes This Curry Different?

While many Paleo curries rely on coconut milk for richness, this recipe stands out thanks to the unique combination of avocado and cashews. The avocado melts into the sauce, creating a velvety texture, while the toasted cashews add crunch and a hint of sweetness. The dish balances creamy, savoury, and mildly spicy notes, with the chicken serving as a lean and satisfying protein source.

Tips for Cooking with Avocado

Choose ripe, but firm avocados: Overripe avocados can become bitter when heated. Look for those that yield slightly to pressure but are still green and fresh inside.
Add avocado toward the end: To avoid overcooking, stir in the avocado in the last 5–10 minutes of simmering.
Blend if you want it extra smooth: If you prefer a sauce-like texture, you can purée the avocado with a bit of stock before adding to the curry.

What to Serve With Avocado Chicken Cashew Curry

This curry is versatile enough to pair with a wide variety of sides. Here are a few Paleo-friendly options:

Cauliflower rice: Light and fluffy, it soaks up the curry beautifully.
Steamed green beans or broccoli: Adds crunch and colour to your plate.
Mashed sweet potato: For a slightly sweet contrast to the richness of the curry.
Zucchini noodles: If you’re after something low-carb and light.

Ingredient Spotlight: Cashew Nuts

Cashews are a wonderful addition to this dish, bringing texture, subtle sweetness, and healthy fats. They’re also a good source of magnesium, copper, and plant-based protein. Lightly toasting them before adding to the curry intensifies their flavour and keeps them slightly crunchy, offering a satisfying contrast to the creamy avocado and tender chicken. If you don’t tolerate nuts well, you can leave them out or substitute with pumpkin seeds or roasted cauliflower florets.

Storage and Reheating Tips

Like most curries, this dish improves in flavour when left to sit for a day. Store any leftovers in an airtight container in the fridge for up to 3 days. Because of the avocado, the colour may darken slightly, but the taste remains just as good. To reheat, warm gently on the stove over low heat, stirring occasionally. You can also freeze this curry, although the avocado texture may soften further once thawed — it’s still delicious, just a bit creamier.

Variations and Substitutions

One of the best things about this curry is how flexible it is. You can easily adapt it to suit your preferences or what you have on hand:

Swap the chicken: Try turkey, lamb, or prawns if you want to change up the protein.
Add more veggies: Spinach, capsicum, zucchini, or carrots all work well and add colour and nutrients.
Boost the spice: Add fresh chilli, a dash of cayenne, or extra curry powder if you like more heat.
Make it vegetarian: Use chickpeas (if tolerated), tofu, or extra vegetables in place of meat.

Why This Dish Is Perfect for Paleo

This curry ticks all the boxes for a balanced Paleo meal — it’s rich in healthy fats, packed with protein, free from grains and dairy, and loaded with flavour. Using whole, unprocessed ingredients means you get all the nourishment without the additives. It’s also suitable for those following a low-carb or dairy-free lifestyle and works well for batch cooking and weekly meal prep.

Inspired by Global Flavours

This curry takes subtle inspiration from Indian and Thai-style curries but reinterprets them with a Paleo twist. While coconut milk is common in those cuisines, using avocado instead adds a distinctly modern, nutrient-dense spin. It’s a great reminder that there are always new ways to reinvent traditional flavours using whole foods, creativity, and a little experimentation in the kitchen.

Try It and Make It Your Own

This Avocado Chicken Cashew Curry is one of those dishes that surprises everyone who tries it — rich, creamy, packed with nourishing ingredients, and deeply satisfying. Whether you’re new to Paleo or just want something a bit different for dinner, this curry is sure to earn a spot in your regular rotation. If you give it a try, I’d love to hear how it turned out. Did you add extra spices, swap the protein, or double the cashews? Leave a comment below and let me know!

Archive for month: November, 2011