Archive for year: 2012
How To Deal With A Non Supportive Partner
It seems fairly common in the Paleo community for people to have a significant other, or family, who aren't quite as supportive with the whole Paleo diet thing. At least not yet…
So if you’re convinced that eating Paleo is right for you (and right for most people!) how do you deal with a non-supportive partner or family?
Do you try to convince them and force them to buy into a Paleo diet? Do you relent and go back to your old ways, as it’s just too hard to fight? Or do you carry on regardless?
Are They Receptive?
If your partner is interested in what you’re doing – lend them your Paleo books and show them your favourite sites. Be on hand to answer their questions – and show case some great Paleo meals to demonstrate how well you can eat.
Are They Hostile?
Unfortunately, often partners and family can be less than enthusiastic about a new diet. They might be jealous, feel left out, not want to change the status quo – or perhaps just completely against it!
When faced with a lot of resistance at home, a good approach seems to be to not even try to change their mind. Keep doing your Paleo thing – and hope that by being a good example, eventually your good health will speak for itself.
If you do the cooking, you have a far easier job. You can continue to cook – but just keep it Paleo. If they object, they’ll have to make their own – it’s their choice. If they usually cook and aren’t prepared to make it Paleo, you’re going to need to start cooking and preparing your own food.
Do you have a supportive partner? Did you come to Paleo at different times? Any tips you have for dealing with a none supportive partner – please share in the comments below and help someone out!
Understanding the Root of Resistance
When embarking on a Paleo lifestyle, it's essential to recognize that your partner's resistance may stem from various sources. They might feel threatened by changes to shared routines, fear being judged for their eating habits, or simply lack understanding of the Paleo diet's benefits. Acknowledging these feelings can pave the way for empathy and open dialogue.
Effective Communication Strategies
Open and honest communication is crucial. Share your reasons for adopting the Paleo diet, emphasizing personal health goals and well-being. Instead of dictating changes, invite your partner to ask questions and express concerns. This collaborative approach fosters mutual respect and understanding.
Lead by Example
Actions often speak louder than words. Demonstrate the positive impacts of the Paleo lifestyle through your increased energy, improved mood, and overall health. Your partner may become more receptive when they observe tangible benefits firsthand.
Inclusive Meal Planning
Involve your partner in meal planning and preparation. Explore Paleo recipes together and find dishes that appeal to both of you. This shared experience can transform mealtime into an opportunity for bonding rather than a point of contention.
Respect Individual Choices
It's important to respect your partner's autonomy. While you can share your experiences and knowledge, avoid pressuring them to adopt the Paleo diet. Allow them to make their own informed decisions at their own pace.
Establish Boundaries
Set clear boundaries regarding your dietary choices. For instance, you might request that certain non-Paleo foods be kept separate or that shared meals accommodate your dietary needs. Clear boundaries help prevent misunderstandings and maintain harmony.
Seek Support Outside the Relationship
If your partner remains unsupportive, consider seeking encouragement from friends, online communities, or local Paleo groups. Connecting with like-minded individuals can provide motivation and a sense of belonging.
Educate Through Resources
Provide your partner with resources such as books, documentaries, or articles that explain the Paleo diet's principles and benefits. Sometimes, information from external sources can be more persuasive and less emotionally charged.
Celebrate Small Wins
Acknowledge and celebrate any positive steps your partner takes toward understanding or supporting your lifestyle. Positive reinforcement can encourage continued openness and participation.
Be Patient and Compassionate
Change often takes time. Practice patience and compassion as your partner navigates their feelings and beliefs about the Paleo diet. Your understanding can create a supportive environment conducive to growth and acceptance.
Focus on Shared Goals
Identify common goals, such as improved health, increased energy, or spending quality time together. Aligning your Paleo lifestyle with these shared objectives can foster cooperation and mutual motivation.
Adapt Social Activities
Modify social activities to accommodate both your dietary preferences and your partner's comfort. For example, choose restaurants with diverse menu options or host gatherings where both Paleo and non-Paleo dishes are available.
Address Emotional Eating
Recognize that food can be tied to emotions and comfort. If your partner uses food as a coping mechanism, approach the topic sensitively and consider seeking professional support to address underlying issues.
Maintain Flexibility
While adhering to the Paleo diet, allow for flexibility in certain situations to reduce tension. Occasional compromises can demonstrate respect for your partner's preferences and encourage reciprocal understanding.
Reevaluate Relationship Dynamics
If persistent conflicts arise due to lifestyle differences, it may be necessary to reevaluate the relationship dynamics. Consider couples counseling to address deeper issues and develop strategies for mutual support and respect.
Encourage Joint Health Goals
Propose setting joint health goals that align with both your interests. Whether it's engaging in physical activities together or exploring new healthy recipes, shared objectives can strengthen your bond and promote a supportive environment.
Practice Self-Care
Prioritize your well-being by engaging in self-care practices that reinforce your commitment to the Paleo lifestyle. This might include regular exercise, mindfulness activities, or connecting with supportive communities.
Stay Informed and Adaptable
Continuously educate yourself about the Paleo diet and remain open to adapting your approach as needed. Flexibility and a willingness to learn can enhance your ability to navigate challenges with your partner effectively.
Document Your Journey
Keep a journal to track your experiences, challenges, and successes. Reflecting on your journey can provide insights into your progress and serve as a valuable tool for personal growth and communication with your partner.
Celebrate Your Commitment
Acknowledge your dedication to the Paleo lifestyle and the positive changes it brings to your life. Celebrating your commitment can reinforce your motivation and inspire those around you, including your partner.
Are Your Eggs Fake?
I was alarmed, but not surprised to read an article in the paper at the weekend about mislabelled eggs.
Apparently a NSW farmer has been fined by the Food Authority for labelling and selling “barn laid eggs” as “free range”. In this particular case it sounds as thought here has been confusion between the farm and the Food Authority over what constitutes “free range” – however, it does raise the question as to how many eggs are dishonestly labelled.
When trying to lead a healthy Paleo lifestyle, choosing good quality ingredients is essential. Without the luxury to grow and rear your own ingredients, you have to take them on good faith. If something says it is organic and free range – you should be able to trust that it is. As well as the potential for fraud at the source of the eggs – in a large store there is also the chance that the eggs could have been swapped by a previous customer.
Stamping Eggs
Many countries, including the UK, stamp their eggs. This gives the consumer confidence that they eggs they select are exactly what they get. Fortunately over the next two years similar requirements are being rolled out across Australia. This will certainly help to give back some confidence on the quality of the eggs you choose.
How To Get Good Eggs?
The closer you can get to the source, the better. Keeping hens in your garden might be a bit unrealistic if you live in the city, but try farmers markets – and speak to the farmers. Find out where your neighbours and health conscious friends get their eggs from. When you find good eggs it will be obvious; the shells will be harder and the yolks are often a far richer gold colour. Once you find a good supplier – stick with them!
What Does “Free Range” Actually Mean in Australia?
The term “free range” sounds comforting, but unfortunately, its definition can be surprisingly vague and open to interpretation. In Australia, the legal standard for free range eggs (as outlined by the ACCC) is that hens must have “meaningful and regular access to the outdoors” and be stocked at no more than 10,000 birds per hectare. However, this density is significantly higher than what many consumers imagine when they think of free roaming hens on green pasture.
Some ethical producers voluntarily limit their stocking density to 1,500 birds per hectare or less, allowing their hens to forage naturally and live a more humane life. These are the kinds of eggs most aligned with Paleo values — but they can be difficult to find unless you're actively seeking out transparent, reputable sources.
Decoding Egg Carton Labelling
To make informed decisions, it helps to know how to decode the language used on egg cartons. Here's a quick guide:
- Cage Eggs: Produced by hens kept in small cages with no outdoor access. The least aligned with Paleo and ethical food principles.
- Barn Laid: Hens are not caged, but still live indoors in large sheds. Better than cage, but no outdoor access.
- Free Range: Must meet national standards, but conditions vary greatly. Look for lower stocking density on the label if disclosed.
- Pasture Raised: This is not a regulated term, but often indicates hens raised outdoors with the ability to forage. Look for certification or farmer transparency.
- Organic: Certified organic eggs must meet stricter standards, including outdoor access, organic feed, and no antibiotics or synthetic chemicals.
Be wary of marketing buzzwords like “farm fresh” or “natural” — these have no legal meaning and are often used to make industrially produced eggs sound healthier than they are.
How to Spot a Truly High-Quality Egg
If you’re unsure whether your eggs are truly free range or pastured, the proof is often in the egg itself. Crack it open and take a look:
- Shell: High-quality eggs tend to have thicker, stronger shells that don't break as easily. This suggests the hens have had a healthier diet and environment.
- Yolk: A deep orange or rich golden yolk typically indicates the hen has access to pasture and a varied diet that includes greens and insects. Pale yellow yolks usually come from hens fed a bland grain-based diet indoors.
- Whites: A firm white that holds its shape around the yolk is another sign of freshness and quality.
It’s worth conducting your own comparison at home by buying a supermarket egg and a farmers market egg. Crack them side by side and notice the difference in texture, colour, and how they cook. You’ll likely never go back.
Why Egg Quality Matters on a Paleo Diet
Eggs are a cornerstone of many Paleo meals — they're affordable, versatile, and packed with nutrients like choline, vitamin A, B12, and high-quality protein. But the nutritional content of an egg is directly influenced by the hen’s diet and living conditions. A pastured egg is significantly higher in omega-3 fatty acids, vitamin D, and antioxidants like lutein and zeaxanthin compared to its caged counterpart.
So while it may be tempting to choose the cheapest eggs on the shelf, investing in better quality eggs means investing in your health. It also aligns with the broader Paleo principle of respecting the food chain and choosing ethically sourced ingredients wherever possible.
Direct-to-Consumer and Local Egg Subscription Services
If you're struggling to find high-quality eggs at your local supermarket, consider joining a CSA (Community Supported Agriculture) or subscribing to a local egg delivery service. Many small-scale Australian farms now offer weekly or fortnightly deliveries of organic or pasture-raised eggs directly to your home or to a central pickup point.
Some farmers will even let you visit their farms or follow their social media pages, where they share photos and videos of their hens roaming freely. This kind of transparency is rare in industrial agriculture and is a great sign that the producer has nothing to hide.
Are Certified Organic Eggs Worth the Extra Cost?
While certified organic eggs are often more expensive, they offer peace of mind for those who want assurance around animal welfare, feed quality, and farming practices. Organic certification in Australia requires hens to have unrestricted outdoor access, be fed an organic diet, and never be given antibiotics or synthetic pesticides.
It also supports regenerative farming systems, which are better for the environment and local biodiversity. If your budget allows for it, organic eggs are usually the most trustworthy option on store shelves.
Eggs and the Environmental Conversation
As well as health and ethical considerations, egg sourcing also has environmental implications. Large-scale industrial egg farms often operate on monoculture grain feed, heavy chemical input, and waste run-off. Pastured and organic systems, on the other hand, contribute to soil regeneration, reduce reliance on synthetic inputs, and support local ecosystems.
By choosing better eggs, you’re not just making a better choice for your own body — you’re contributing to a food system that values sustainability, transparency, and animal welfare.
Final Thoughts
When it comes to eggs, knowledge is power. With so much greenwashing and misleading labelling in supermarkets, it’s more important than ever to question where your food comes from. Whether you buy direct from a local farmer or make a point of checking stocking densities and certifications, every step towards transparency supports a healthier food system.
And as any Paleo eater knows, real food starts with real ingredients. So the next time you crack an egg into a pan, take a moment to consider the journey it’s taken — and whether it aligns with the values on your plate.
Are you suspicious about shop-bought eggs? Have you got any sources of great quality eggs? Please share in the comments below!
Win! I Quit Sugar Cookbook
Sarah Wilson's I Quit Sugar Cookbook is a beautiful ebook, to follow-up to I Quit Sugar Program. Fancy winning your own copy?
The I Quit Sugar Program is an eight week plan to give up sugar – with guidance and advice throughout the process. This is a great first step into Paleo, as initially giving up sugar can seem very daunting.
The follow up recipe book has over 100 recipes, most of which are Paleo. There are breakfast recipes, dinners, snacks, sauces, smoothies and lots of recipes to help a sweet tooth – but of course, without sugar!
Sarah Wilson has generously given two of her ebooks to be won in this giveaway! So if you would like a new cookbook and some new recipe inspiration, enter now!
How To Enter:
- If you haven't already, sign up to my newsletter below
- Like the Paleo Network Facebook page
- Leave a comment below – make sure you include your email address in the comment form (won't be displayed publicly), so I can contact you if you win!
I'll pick two winners at random. Entry closes midnight AEST 14th October and winners will be contacted and announced shortly afterwards. Entry open to all regardless of country. One entry per person.
Why Quitting Sugar Aligns Perfectly with a Paleo Lifestyle
One of the biggest challenges people face when transitioning to a Paleo lifestyle is breaking their dependence on sugar. Whether it's hidden in sauces, disguised in “health” snacks, or baked into afternoon cravings, sugar has a way of infiltrating even the most mindful diets. That’s what makes Sarah Wilson’s I Quit Sugar series such a powerful tool — it targets one of the most addictive and damaging parts of the modern diet and offers practical, whole-food alternatives.
Going Paleo often starts with removing processed grains, legumes, and seed oils, but tackling sugar addiction can be the true game-changer. When sugar is eliminated, many people report clearer skin, better sleep, improved energy, and fewer mood swings — benefits that are also closely tied to the outcomes of a successful Paleo diet. Sarah’s cookbooks make that transition smoother and far more enjoyable, without relying on overly complex recipes or hard-to-find ingredients.
Favourite Recipes That Satisfy Without the Sugar
If you’re wondering what kind of meals you’ll find in the I Quit Sugar Cookbook, you’ll be pleased to discover that many of the recipes are comfort food classics with a nourishing twist. Think zucchini and haloumi fritters, grain-free muesli bars, and slow-cooked lamb shanks. The desserts are particularly impressive — with ingredients like coconut, cacao, almond meal, and cinnamon doing all the heavy lifting to create indulgent treats that don’t spike your blood sugar.
Sarah’s recipes are especially valuable for those who struggle with late-night cravings or afternoon energy dips. Instead of grabbing a biscuit or a sugary yoghurt, having a few prepped snacks from the cookbook in your fridge can be the difference between staying on track and spiralling into a sugar binge.
Smart Sweeteners and Natural Flavour Boosters
One of the things Sarah does well in her recipe development is choosing better sweetener alternatives. While strict Paleo avoids sweeteners entirely, the occasional use of natural options like stevia, monk fruit, or small amounts of rice malt syrup (which is fructose-free) can help people transition away from processed sugars without feeling deprived.
Her recipes also lean heavily on ingredients that enhance flavour without sugar, such as citrus zest, vanilla bean, cacao, cinnamon, and coconut. These not only make the food more enjoyable but also retrain your palate to appreciate more subtle, natural flavours. Over time, your cravings change, and overly sweet processed food begins to taste artificial and overpowering.
Meal Planning and Batch Cooking with I Quit Sugar
If you like to batch cook or meal prep, you’ll find this cookbook incredibly helpful. Many of the dinners and breakfasts can be cooked in large quantities and stored in the fridge or freezer. This makes it easier to avoid convenience foods during a busy week. Recipes like frittatas, grain-free granolas, and one-pot stews can be made on a Sunday and enjoyed over several days.
This approach saves time, reduces decision fatigue, and helps you stick to your Paleo or sugar-free intentions, even when life gets hectic. It’s especially beneficial for families or households trying to make healthier eating a sustainable lifestyle rather than a short-term experiment.
How Sugar Affects the Body (and Why You Should Avoid It)
It’s no secret that sugar is linked to a whole host of health issues — from obesity and insulin resistance to inflammation, gut dysbiosis, and hormone imbalance. Even for those who aren't trying to lose weight, cutting out sugar can improve mood stability, mental clarity, and skin health. The I Quit Sugar program addresses these issues with evidence-based advice and accessible meal plans, making it a great companion to a Paleo framework focused on healing from the inside out.
Sarah Wilson also explores how sugar feeds chronic inflammation, making it especially problematic for those with autoimmune conditions, thyroid issues, or digestive distress. By removing it from the diet, many people experience noticeable improvements in bloating, joint pain, and mental health — often within just a couple of weeks.
Making Sugar-Free Living a Family Affair
One of the challenges parents face is reducing their children’s sugar intake without making them feel excluded or punished. The good news is, many of the recipes in this cookbook are family-friendly and designed with kids in mind. From homemade ice blocks to savoury muffins and smoothie bowls, the recipes are fun to make and even more fun to eat.
Getting your children involved in the kitchen is a great way to encourage healthier food choices. Let them help pick recipes, stir ingredients, or assemble their own grain-free pizzas or tacos using Sarah’s sugar-free sauces and bases. By involving them in the process, you teach valuable skills and give them ownership over their food choices.
Beyond Recipes: The Lifestyle Aspect of Quitting Sugar
What sets this cookbook apart from others is the holistic lifestyle guidance that accompanies the recipes. It’s not just about what to cook — it’s about how to reframe your relationship with food, habits, and nourishment. Sarah touches on mindful eating, kitchen organisation, and the psychology of cravings — all essential tools for those on a long-term health journey.
Paired with a Paleo mindset, the guidance in this book creates a robust foundation for a health-first life. It’s not about strict rules, but rather, about learning to listen to your body, fuel it well, and avoid falling back into a cycle of processed, high-sugar foods.
Final Thoughts
If you’re looking to reduce your sugar intake without sacrificing flavour, this book is a fantastic resource. Whether you’re transitioning into Paleo, doing a Whole30, or simply wanting to feel better every day, the I Quit Sugar Cookbook offers practical support and delicious inspiration. The recipes are nutrient-dense, accessible, and designed to help you feel good — not restricted.
And with two copies up for grabs in the giveaway, there’s no better time to join the movement and take control of your health, one sugar-free bite at a time.
Low Carb Down Under Seminar Series
The Low Carb Down Under seminar series is selling out fast – have you booked your ticket yet?
Jimmy Moore is going to be coming to Australia from the US to talk in Melbourne, Byron Bay, Sydney, Adelaide & Brisbane in just a few weeks time.
Jimmy will be joined by lots of other speakers from the Paleo and Low Carb communities, including David Gillespie (author of “Sweet Poison”), Dr Rod Tayler, Jamie Hayes, Vicki Poulter, Dr Ron Ehrlich, Christine Cronau (author of “The Fat Revolution”), Sarah Wilson, Costa Georgiadis, Dr Anastasia Boulais, Jamie Scott and many more! The speakers and line ups vary at each location, and full details can be found on the Low Carb Down Under site.
The dates of the Low Carb Down Under seminar series are:
- Melbourne – Saturday 17th November
- Byron Bay – Wednesday 21st November
- Sydney – Saturday 24th November
- Adelaide – Tuesday 27th November
- Brisbane – Saturday 1st December
If you're interested in health, you won't want to miss this unique seminar series! If you've got friends who've expressed an interest in your diet, these seminars would be a great way of introducing them to a healthier lifestyle, so why not bring a friend? I hope to see you at one of the events! Have you booked your ticket yet?
What to Expect at a Low Carb Down Under Seminar
If you’ve never been to a nutrition seminar before, Low Carb Down Under is an ideal introduction. These events are informative, inspiring, and packed with the latest research and real-life strategies for better health. Whether you're fully committed to a Paleo or low carb lifestyle or simply curious about reducing sugar and processed foods, the seminars provide a welcoming space to learn from experts and connect with like-minded people.
Expect to hear talks on a range of topics, from the science behind ketosis and insulin resistance to the mental health benefits of reducing carbohydrate intake. You’ll also hear personal stories from people who have successfully used a low carb or Paleo diet to reverse chronic health issues like type 2 diabetes, obesity, and inflammation-related illnesses. The mix of scientific content and practical application makes the sessions engaging, even if you’re not medically trained.
Why Events Like These Are So Important
In a world dominated by conflicting dietary advice, events like Low Carb Down Under cut through the noise. The seminar series offers evidence-based insights from doctors, nutritionists, researchers, and advocates who have dedicated their careers to improving health through ancestral nutrition. Instead of one-size-fits-all dietary advice, you’ll get targeted, practical information backed by clinical experience and scientific literature.
Many of the speakers are at the forefront of the low carb and Paleo movements in Australia and internationally. You’ll have the chance to hear directly from pioneers like Jimmy Moore, who has authored numerous books and hosts one of the world’s top low carb podcasts, and Christine Cronau, whose work in the space has helped thousands of Australians reclaim their health.
Networking and Community Support
One of the most underrated aspects of attending an in-person seminar is the opportunity to meet people who are on the same journey as you. Whether you're new to low carb or you've been following Paleo for years, connecting with others who share your values can be incredibly motivating. You might find a local support group, a new favourite food brand, or even just reassurance that you’re not alone in prioritising health in a very processed world.
For many attendees, the sense of community is just as valuable as the talks themselves. There's nothing quite like sitting in a room of people who understand why you skip the breadbasket and ask for extra avocado. These events often lead to long-term friendships, collaborations, and supportive networks — especially in cities where Paleo or low carb options are limited.
Great for Health Professionals Too
If you’re a nutritionist, GP, health coach, or allied health practitioner, attending Low Carb Down Under can also count towards your professional development. The seminar provides current, research-backed knowledge that you can pass on to clients or patients. Plus, it’s a great way to stay up to date with emerging science and hear firsthand how other professionals are applying low carb principles in clinical settings.
With an increasing number of patients asking about ketogenic diets, intermittent fasting, and insulin resistance, this seminar equips you with the tools and confidence to provide sound guidance — and perhaps even reconsider your own approach to nutrition and metabolic health.
Practical Takeaways You Can Implement Straight Away
The best part of Low Carb Down Under is how actionable it is. You won’t just walk away with academic theory — you’ll also get real-world tips, product recommendations, and cooking ideas. Many of the speakers share meal plans, shopping lists, and simple changes that can make a big difference to your energy, weight, and overall wellbeing.
You’ll also discover brands, products, and services that support your lifestyle. From bone broth to clean protein powders and sugar-free snacks, the event often features local vendors and companies that align with the low carb ethos. It’s a great way to discover alternatives you might not find in mainstream supermarkets.
Bringing Friends and Family
Do you have a friend or family member who’s always asking questions about your Paleo lifestyle? Bringing them to one of these seminars could be the eye-opener they need. Hearing from respected doctors and authors often makes a bigger impact than hearing the same message from someone close to them. It might just be the catalyst for someone you love to make lasting changes in their own health.
The presentations are delivered in a clear, accessible format, so even someone with no nutrition background will walk away feeling empowered and informed. This makes it a perfect event for sceptics or the simply curious — especially with speakers like David Gillespie and Sarah Wilson, who are both fantastic at breaking down complex topics into relatable insights.
How to Prepare for the Event
To get the most from the day, come prepared. Bring a notebook or device for taking notes, wear comfortable clothing, and bring a refillable water bottle. If the event includes vendor stalls or catering, make sure to check in advance whether food is included or if you’ll need to bring your own.
You may also want to jot down questions ahead of time. Most seminars include a Q&A session with the speakers, and it’s a great opportunity to get personalised advice or clarification on something you’ve been wondering about. Don’t be shy — the speakers are passionate about helping people improve their health and welcome thoughtful questions.
Final Word
Whether you’re looking to dive deeper into low carb science, connect with like-minded people, or simply stay motivated on your health journey, the Low Carb Down Under seminar series is a fantastic event. With so many experts in one place and a welcoming community atmosphere, you’ll walk away informed, inspired, and ready to take your health to the next level.
With events across Australia and tickets selling quickly, now is the time to secure your spot. This could be the turning point that renews your commitment to a healthier lifestyle — or introduces someone you care about to the benefits of living low carb. Don’t miss out!
Paleo Alternatives to Pasta
Pasta is one of the un-Paleo foods there is! Mainly made of the grain wheat, pasta generally contains gluten, which many people don't tolerate well. The lectin in the grains has an inflammatory effect on the gut, upsets the acid balance in the body and of course results in a spike in blood sugar levels. All in all, pasta is definitely one to avoid.
However, so many popular dishes contain or are based on pasta. But this doesn't mean you have to go without when you start eating a Paleo diet. There are lots of ways to substitute pasta with some great paleo friendly alternatives.
Noodles & Spaghetti
Kelp noodles are available in some health food shops. These seaweed noodles look just like regular noodles, but are far more nutritious.
Sweet Potato Vermicelli is found in some Asian stores. Made from sweet potato starch, it is more processed than other pasta alternatives, but a better option than regular pasta.
Zucchini noodles can be made yourself using a zucchini and a mandoline slicer, a julienne peeler or a spirooli spiralizer and cooking in some oil over a medium heat.
Spaghetti can be made from the spaghetti squash fruit. When this particular variety is cooked, a fork can be used to scrape out the flesh into spaghetti like ribbons.
Lasagne
A paleo lasagne can be made with alternating layers of zucchini (courgette) and eggplant instead of pasta sheets. Alternatively, try using alternating layers of sliced meat, such as ham or turkey for an extra meaty lasagne.
Ravioli
Use thin ribbons of zuchini or summer squash to wrap around your raviloi filling
Gnocchi
Use some mashed sweet potatoes, eggs and sweet potato flour to make your own gluten-free gnocchi.
Not quite pasta, but another SAD alternative is to replace rice with cauliflower rice.
Creative Ways to Recreate Your Favourite Pasta Dishes the Paleo Way
When you start following a Paleo lifestyle, giving up pasta can feel like a major sacrifice — especially if your go-to comfort meals have always involved lasagne, spaghetti bolognese, or creamy fettuccine. But with a bit of creativity, it’s surprisingly easy to reinvent your favourite dishes using Paleo-friendly ingredients that are just as satisfying and far more nourishing.
Rather than focusing on direct replacements, many Paleo eaters reimagine pasta-based meals from the ground up. The base of the meal can shift to roasted vegetables, protein-packed layers of meat, or lighter options like greens, keeping the spirit of the dish intact without the grain-based pasta.
Paleo Pasta Sauces That Shine Without the Pasta
A well-crafted sauce is the heart of any great pasta dish. Luckily, most sauces are naturally Paleo or easily adapted. Rich bolognese, slow-cooked ragu, homemade pesto, and creamy mushroom sauces are all packed with flavour and work beautifully over spiralised vegetables or roasted vegetable bases.
To keep it Paleo, skip the sugar that’s often added to commercial sauces. Use tinned tomatoes with no additives, or better yet, make your own sauce from fresh tomatoes, herbs, garlic, and olive oil. For creamy sauces, swap dairy cream for coconut cream or blended cashews for a satisfying, smooth finish.
One-Pan Paleo “Pasta” Bake
If you miss the comfort of a warm baked pasta dish, try creating a one-pan bake using your favourite protein (like chicken, lamb, or pork mince), zucchini noodles, a tomato or coconut-based sauce, and a topping of almond meal and nutritional yeast. This gives you all the warmth and heartiness of a traditional pasta bake without any grains or dairy.
Many Paleo followers also use thinly sliced sweet potato or pumpkin layers to build a gratin-style bake. Just be sure to pre-cook the veg slightly before layering, to ensure everything is tender and well-cooked once baked.
Paleo Mac and “Cheese” Alternatives
Macaroni and cheese might seem impossible to recreate without grains and dairy, but there are actually several satisfying ways to emulate the dish. A popular option is to use steamed cauliflower florets or chopped zucchini as the base, and coat with a creamy sauce made from blended cashews, nutritional yeast, coconut milk, and garlic powder. The result is a silky, cheesy-flavoured sauce that coats the vegetables beautifully.
You can also try a “cheese” sauce made from roasted butternut pumpkin, coconut milk, and mustard powder for a slightly sweet and savoury variation. Top with almond crumbs or toasted seeds for added crunch before baking.
Stuffed Vegetables for a Pasta-Free Twist
If you’re missing stuffed pasta like cannelloni or tortellini, try filling vegetables instead. Hollowed-out zucchinis, capsicums, mushrooms, or even tomatoes can be filled with ground meat, herbs, and Paleo sauces. These make for delicious, visually impressive meals with all the same comfort factor, minus the inflammatory grains.
Stuffed sweet potatoes are another great option — simply roast whole sweet potatoes, then slice and stuff them with bolognese, pulled pork, or pesto chicken. Add a drizzle of olive oil and fresh herbs to finish.
Asian-Inspired Paleo Noodle Bowls
Not all pasta cravings are Italian. If you’re a fan of Thai, Vietnamese, or Chinese noodle dishes, there are plenty of Paleo swaps that let you enjoy these bold, spicy flavours. Try kelp noodles tossed with sesame oil, shredded carrot, cucumber, and grilled chicken for a quick sesame noodle bowl. Or stir-fry spiralised daikon, carrot, and zucchini with tamari, garlic, ginger, and prawns for a grain-free pad Thai alternative.
For a ramen-style experience, use zucchini noodles in a rich homemade bone broth with boiled eggs, mushrooms, spinach, and your protein of choice. Finish with a drizzle of chilli oil or coconut aminos for extra flavour.
Tools to Make Paleo Pasta Prep Easy
Having the right kitchen tools can make a big difference when preparing Paleo pasta substitutes. Consider investing in:
- A spiraliser: Perfect for making vegetable noodles out of zucchini, sweet potato, carrot, and cucumber.
- A mandoline slicer: Helps create even, thin ribbons of vegetables for lasagne or ravioli-style dishes.
- A julienne peeler: Ideal for quick and easy veg noodles without needing extra storage space.
- A high-powered blender: Useful for making silky sauces, cashew creams, and coconut-based “cheese” sauces.
These tools aren’t essential, but they can save time and help you stay inspired in the kitchen as you recreate meals you love in new, health-supporting ways.
Paleo Pasta Tips for Families and Kids
Transitioning children away from traditional pasta can be tricky, but not impossible. The key is to find alternatives that are visually familiar and gently ease their taste preferences over time. Spiralised zucchini tossed with Paleo bolognese or creamy avocado sauce often wins them over without too much resistance.
Another approach is to serve dishes with two versions side by side — one using traditional pasta and one using veggie noodles — allowing kids to try both and develop a preference. Over time, most families find they don’t miss the boxed pasta at all.
Final Thoughts
Pasta may be off the table on a Paleo diet, but that doesn’t mean you have to give up the meals and flavours you love. With a little creativity and the right substitutions, you can enjoy comforting, delicious dishes that are even more satisfying — and nourishing — than their traditional counterparts.
Have you found an amazing Paleo pasta alternative or recipe? Share it in the comments below — I’d love to hear how you’ve adapted your favourite meals to fit your Paleo lifestyle!
Free Food?
Over the last few years, every company I have worked for has supplied some kind of food. Most commonly free fruit for all employees on a weekly, but usually a daily basis.
Most companies have also supplied unlimited free soft drinks (i.e. cans of coke and other fizzy drinks) and a few offices have even offered free breakfasts in every kitchen. Free breakfast usually consists of a huge range of different types of bread, “healthy” margarines, spreads and jam. There is also typically a wide choice of breakfast cereals and of course, skim milk to pour over the cereal.
Paleo Food?
Whilst it’s nice to have things provided for free, unfortunately, on a Paleo Diet, nothing typically provided in an office environment is “proper food!” The fruit tends to be the fruit highest in fructose (and also cheapest), such as apples and bananas – never berries, which would be a good on occasion.
The breakfast foods on offer are all very high in refined carbohydrates, which cause a big spike in blood sugar levels – and then a crash soon after eating; making a rapid return to the refined carbs very likely. On top of the effect on blood sugars, bread and cereals are all grain based. This means an inflammatory reaction in the gut as well as having an acidic effect on the body. Not an ideal choice.
Unfortunately the typical office food on offer needs to be easy to store and prepare; bread and cereals couldn't be any easier to store – and are ready to eat as they are. These types of foods are also very cheap for a company to provide and popular with the low-fat-healthy-whole-grains conventional wisdom crowd.
Paleo food would be a lot harder for a company to provide in a work place environment. Most of the Paleo options would need to be freshly made and made with good quality ingredients; not very realistic in an office setting.
Until beef jerky, kombucha and bacon are common place in the office, I’d rather go without the free food and bring in my own.
Does your employer supply any food or drinks? What do they provide – is anything Paleo?
Why Free Office Food Can Sabotage Your Health Goals
It's easy to fall into the trap of thinking that free food equals good food. After all, who doesn't appreciate a stocked kitchen or complimentary breakfast bar? But if you're following a Paleo lifestyle or simply trying to eat clean, what’s on offer can quickly derail your health goals. From muesli bars loaded with hidden sugars to granola and yoghurt stations marketed as ‘healthy', the modern office pantry is a minefield for those avoiding grains, dairy, and refined sugars.
These foods not only fail to nourish — they often perpetuate the cycle of cravings, crashes, and bloating. Many employees eat breakfast cereal at 9am only to feel hungry and fatigued again by 10:30am. This is a direct result of the blood sugar rollercoaster set off by a high-carb, low-fat start to the day.
Common Office Staples and Their Paleo Replacements
If you're determined to stay Paleo at work, preparation is everything. Here’s a quick guide to popular office offerings — and how to replace them:
- Instead of breakfast cereal: Bring hard-boiled eggs or a chia seed pudding made with coconut milk and topped with nuts.
- Instead of toast and jam: Try homemade sweet potato toast topped with smashed avocado or smoked salmon.
- Instead of fruit baskets brimming with bananas: Pack blueberries, raspberries, or an apple with a few macadamia nuts for balance.
- Instead of skim milk and coffee pods: Brew your own coffee at home and add a splash of almond milk or MCT oil for lasting energy.
Bringing your own food does take effort, but it allows you to nourish your body properly and avoid the temptation of nutrient-poor convenience foods.
The Office Culture Around Food
Food plays a social role in many workplaces. Friday donuts, birthday cakes, mid-morning muffins — it’s all deeply woven into the rhythm of office life. Politely declining treats can sometimes feel antisocial or awkward, especially in close-knit teams. But sticking to your Paleo lifestyle doesn’t mean isolating yourself. Be confident and open about your health goals — most people are surprisingly supportive, and some may even be inspired to make healthier choices themselves.
Consider bringing in your own contribution to shared events — perhaps a platter of fresh veggies and guacamole or homemade Paleo bliss balls. That way, you can still join in without compromising your values or health.
How to Stay Prepared Without Spending Hours in the Kitchen
Being prepared doesn’t have to mean complicated meal prep marathons every weekend. Here are some quick and easy ideas to keep you fuelled at work:
- Cook once, eat twice: Make extra at dinner and pack the leftovers for lunch.
- Snack smart: Keep tins of wild-caught salmon, olives, and raw nuts in your desk drawer.
- Freezer meals: Cook batches of Paleo soups, stews or meatballs and freeze them in individual containers for grab-and-go meals.
- Portable condiments: Stock up on coconut aminos, avocado oil, or lemon juice sachets to add flavour and healthy fats to bland lunches.
The more you automate your food choices, the less likely you are to be swayed by the smell of toast or the sight of chocolate biscuits in the kitchen.
Rethinking What ‘Healthy Workplace' Really Means
It’s time for companies to reconsider what healthy really looks like. Offering low-fat yoghurt, cereal, and fruit juice may once have been seen as progressive, but the science has shifted. Modern workplaces that care about employee wellbeing could be offering filtered water, herbal teas, fermented foods like kimchi, or even a fridge stocked with hard-boiled eggs, carrot sticks, and guacamole.
In an ideal world, employers would provide real, whole foods — or at the very least, support staff in bringing in their own nourishing meals. Some forward-thinking companies have even begun including wellness initiatives that support Paleo or low-carb lifestyles, such as cooking workshops, lunch-and-learns with nutritionists, or fridge space and basic kitchen gear for meal prep.
Creating a Paleo-Friendly Routine at Work
Here’s a sample day that works for many Paleo professionals:
- Breakfast: Frittata muffins made with spinach, bacon, and eggs, prepared on Sunday and stored in the fridge.
- Morning tea: A boiled egg and a few strawberries.
- Lunch: Leftover roast chicken with roasted veg and avocado slices.
- Afternoon snack: Celery sticks with almond butter or a handful of mixed nuts.
This kind of menu keeps blood sugar stable, improves concentration, and eliminates the 3pm slump that haunts most office workers living on cereal and sandwiches.
The Bigger Picture: You Deserve Better Than Free Toast
At the end of the day, your health is too important to be dictated by what's easiest or cheapest for your employer to provide. While it's lovely to feel looked after, the reality is that most office-provided food is more about convenience and cost-efficiency than true nutrition. Choosing your own food — even if it means packing a lunchbox — is one of the most powerful forms of self-care.
It may not come in a box marked ‘Free’, but Paleo food pays off every single day in energy, clarity, and long-term health. Here's to reclaiming your desk from the cereal box and building a better routine, one real food meal at a time.
Must Read Paleo Books
I’m often asked which Paleo books I’d recommend. It’s great to have a few introductory books to hand to explain everything you need to know about what Paleo is – and how to start. If you’ve got friends interested in learning more about Paleo, these are the books I’d recommend.
Introduction to Paleo Books
The Primal Blueprint. Mark Sisson’s book is a great introduction as to why we should eat a Primal Diet and how to start. He also covers lifestyle factors like sleep and stress and how to exercise – primal style.
The Paleo Solution. Robb Wolf's book is another good introduction to the Paleo Diet and is written in a very engaging way. As a bio chemist, Robb Wolf is able to talk about the science, but in a very easy to understand way.
The Paleo Answer Loren Cordain’s latest book is more on the science side than the practical application side, but a great book for anyone dubious about giving up those deathly whole grains!
Starting Paleo Books
Once you’ve decided to give Paleo a try, these book are a great way to take you through your transition into Paleo, step by step.
Recipe Books
It’s great to have some recipe books on hand, to demonstrate the huge wealth of menu ideas that are possible on the Paleo diet. These are some great recipe books that I use regularly.
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Books for Deepening Your Paleo Knowledge
Once you’ve grasped the basics and started applying Paleo principles to your day-to-day life, it can be incredibly helpful to explore books that go deeper into the science, anthropology, and psychology behind the diet. These books help answer the “why” questions and give you the confidence to stay committed long term, especially when faced with conflicting health information.
“Deep Nutrition” by Dr. Catherine Shanahan is a fantastic follow-up read that explores the impact of ancestral diets on genetic expression, beauty, and long-term health. It connects the dots between traditional eating and modern chronic diseases, and offers a compelling argument for real food over processed alternatives.
“The Big Fat Surprise” by Nina Teicholz challenges decades of dietary advice, particularly around fat and cholesterol. While not exclusively a Paleo book, it aligns with many Paleo principles and is perfect for those who want to understand why fat isn’t the enemy.
“Why We Get Fat” by Gary Taubes is another must-read if you’re interested in the hormonal drivers of weight gain and insulin resistance. Taubes breaks down the carbohydrate-insulin hypothesis in a way that’s easy to digest and highly relevant to anyone cutting grains and sugar from their diet.
Books for Navigating Paleo with Specific Health Goals
Whether you’re managing an autoimmune condition, struggling with gut issues, or aiming to improve metabolic health, there are several Paleo-aligned books that cater to specific health concerns.
“The Paleo Approach” by Dr. Sarah Ballantyne is the go-to reference for anyone dealing with autoimmune disorders. It’s incredibly detailed and explains not just what to eat, but also the science behind immune function, inflammation, and gut permeability. Her follow-up cookbook makes the protocol more practical to implement.
“Practical Paleo” by Diane Sanfilippo offers tailored meal plans for various conditions, including thyroid health, adrenal fatigue, and fat loss. The first half of the book is educational, while the second half is packed with simple, flavourful recipes.
“The Bulletproof Diet” by Dave Asprey takes a slightly different angle, blending Paleo, keto, and biohacking. It’s great for tech-minded people who want to optimise their performance, although some recommendations (like Bulletproof Coffee) stray from strict Paleo.
Best Paleo Books for Families and Kids
Bringing your family on board with Paleo can be a game-changer, but it does come with challenges — especially if you’re dealing with fussy eaters or children used to processed snacks. Fortunately, there are a few excellent books that make the transition easier and more enjoyable for the whole household.
“Eat Like a Dinosaur” by The Paleo Parents is a brilliant resource for families with young kids. It combines kid-friendly recipes with guidance on meal planning, shopping, and handling social situations. It even includes a storybook section to help explain Paleo to children in a fun and engaging way.
“Nom Nom Paleo: Food for Humans” by Michelle Tam and Henry Fong is another standout. With its comic-book style format, colourful photos, and humour, it appeals to adults and kids alike. The recipes are creative, approachable, and designed for busy families.
“Paleo Lunches and Breakfasts on the Go” by Diana Rodgers is a lifesaver for parents looking to pack real food into lunchboxes or whip up quick meals during the morning rush.
Books That Blend Paleo with Other Lifestyle Elements
For many, Paleo becomes more than just a way of eating — it becomes a broader philosophy that encompasses movement, sleep, stress management, and environmental health. Several books go beyond food to help you live a well-rounded, ancestral-inspired lifestyle.
“Go Wild” by Dr. John Ratey and Richard Manning is a fascinating exploration of how modern civilisation has disconnected us from our natural rhythms. The book covers everything from movement and nutrition to sleep, play, and social connection.
“The Primal Connection” by Mark Sisson is the perfect companion to “The Primal Blueprint.” It focuses on the non-food aspects of Paleo living and encourages practices like grounding, digital detoxing, and reconnecting with nature.
“Sleep Smarter” by Shawn Stevenson is essential reading for anyone struggling with energy, weight loss, or mood. Good sleep is a crucial component of the Paleo lifestyle, and this book provides clear, actionable advice to improve it.
Cookbooks for Specific Needs and Occasions
While general Paleo cookbooks are fantastic, sometimes it’s helpful to have books tailored to specific situations — whether you’re hosting a dinner party, navigating the holidays, or managing dietary restrictions.
“Paleo Takeout” by Russ Crandall lets you recreate all your favourite restaurant-style meals — without the grains, sugars, or dodgy oils. From General Tso’s chicken to fish tacos, this book shows you how indulgent Paleo can be.
“Paleo Slow Cooker” by Arsy Vartanian is perfect for those who want to come home to a hot, nourishing meal. The recipes are hearty, flavourful, and ideal for batch cooking.
“Against All Grain: Celebrations” by Danielle Walker is a stunning cookbook packed with holiday and special occasion recipes. Think Paleo-friendly stuffing, birthday cakes, and celebratory roasts.
Final Thoughts
There’s no shortage of excellent Paleo books to support you wherever you are on your health journey — from beginner intros and scientific deep dives to family-friendly resources and cookbooks for every occasion. Building a small personal library can help you stay inspired, educated, and motivated long after the novelty of starting Paleo has worn off.
Which of these books are on your shelf? Have you found a hidden gem that’s changed the way you approach Paleo living? Share your favourites in the comments below!
