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8 Ways to Party – and Keep it Paleo

It’s that time of year again where the party season is in full flow. It’s a time where everyone should be in good spirits, surrounding themselves with great food, music, and most importantly, great company. It can sometimes be a bit of a challenge to stay on track with your Paleo lifestyle at this time of the year, especially if your family and friends aren’t as conscious about their health as you are. Thankfully, there are plenty of ways that you can stay on your path to better health, whilst not missing out on any of the enjoyment of the holiday season.

1. Be careful at the buffet

This one is self explanatory, but if you’re at a social event hosted by a non Paleo friend or family, the chances are the buffet table will be laden with gluten, sugar, and countless additives. If you’re hungry and don’t want to miss out on the social connection of eating with friends, head straight for the crudités. Filling your plate with crunchy raw vegetables will help you stay sociable and have a full plate at the same time. You may be lucky and find some nice meats, hard boiled eggs, and maybe even some salted nuts. Just watch out for anything swimming in sauce, as its most probably ‘enhanced’ with sugar and some kind of thickening agent.

Sometimes it can come across rude asking ‘can you check the ingredients in that?’ or ‘are those sausages gluten free?’ – so it’s best to stick to the food you know will be safe. If you’re really concerned there will be nothing for you to eat, tip number 2 is something worth bearing in mind.

2. Eat before you leave

If you don’t want to risk being gluten bombed at the buffet, I’d recommend eating a good meal before you leave. It might mean changing around your meal times slightly, but it’s much better to leave the house knowing you have eaten well, rather than fret about the lack of healthy options when you arrive. If there is anything suitable for you, then hey, it’s a bonus!

3. Experiment with IF

If you’ve never tried Intermittent Fasting before, now could be as good a time as ever. If you’re going to be travelling to visit relatives, or at long events where there may be a lack of good food options, why not try incorporating a 12 – 24 hour fast into your day?

4. Paleo cocktails

If you’re at a social event where the drinks are flowing, you may be presented with a lack of options. If you want to stay alcohol free, there are plenty of great non alcoholic cocktails you can make. Equally, a sparkling water with some ice and a wedge of lime is refreshing and looks sociable.

If you want to treat yourself to a drink or two, do so. You deserve it. Just stay away from the beer and high sugar mixers if you can. Your best choices would be red or white wine, but if you’re in the mood for spirits, look towards cocktails made with tequila or rum. Try and mix them with low sugar options like sparkling water or vegetable based juices to avoid blood sugar crashes. Dark rum and coconut water is incredibly refreshing, and the electrolytes in the coconut water will counteract the dehydrating effect of the alcohol.

5. Throw your own

If you really can’t face a non Paleo party, why not throw your own instead? You don’t have to make a big fuss about the health benefits of your food – simply serve up lots of tasty meat, veggies, and Paleo friendly drinks and nibbles. You’ll be able to spend good quality time with your friends and family, whilst being able to enjoy clean, wholesome food at the same time. Chances are, they’ll be none the wiser either!

6. Take advantage of the extra free time with long walks

We know how important it is to move often, so try and incorporate a good amount of movement into your day where you can. If you can’t get to a gym, you can’t beat a long walk with friends or family. Alternatively, head to your local park in the morning for a few sprints and pull ups using tree branches. You’ll have some extra free time (hopefully!) so put it to good use with a bit of exercise every day.

7. Sleep well

Again, take advantage of the extra free time and focus on getting some good quality sleep. Aim for at least 8 hours a night, and as you have no work to set an alarm for, wake up when the sun wakes up to reset your circadian rhythm.

8. Don’t worry too much!

Last but not least, if you do fall off track, don’t beat yourself up about it. Wake up the next morning, and get back on the Paleo wagon. After all, you have eaten healthily for the other 364 days of the year – we’re all entitled to ‘off’ days every now and then. Simply put it to the back of your mind and move on. The most important thing about this time of the year is the people you spend it with, and a bit of a slip up every now and then won’t hurt you.

Given the popularity of this post, I've updated it with a few more ideas1

9. Be the One Who Brings a Dish

If you're attending a gathering at someone else’s home, offer to bring a dish or two. Not only is it a thoughtful gesture, but it ensures there’s at least one Paleo-safe option for you to enjoy. A colourful salad with roasted pumpkin and toasted seeds, devilled eggs with avocado mayo, or slow-cooked pulled pork are all crowd-pleasers that won't raise any eyebrows. Bringing your own also lets you showcase how delicious clean, wholefood-based eating can be – even at a festive event.

10. Smart Snacking Between Events

Party season often means multiple events in a week, sometimes even in one day. Having Paleo-friendly snacks on hand can help keep you full and fuelled without needing to rely on whatever’s available. Pre-prepare trail mix with activated nuts and coconut flakes, keep boiled eggs or jerky in the fridge, or blend up a quick green smoothie before heading out. These small wins make it easier to stick to your goals without stressing over every menu.

11. Watch Out for Hidden Sugars

During the holidays, sugar has a sneaky way of turning up in foods you'd least expect. Roasted nuts may be glazed, “healthy” dips could be loaded with sweeteners, and sauces – especially chutneys or dressings – often contain honey, agave, or worse. When in doubt, stick with whole, recognisable ingredients. A piece of grilled meat, plain veggies, or a handful of fresh berries is far less likely to trip you up than a dish where the ingredient list is a mystery.

12. Choose Mindful Indulgences

Being Paleo isn’t about rigid perfection – it’s about making intentional choices. If there’s a once-a-year dessert that you absolutely love and look forward to, enjoy it mindfully, without guilt. Savour each bite and be present in the experience. You’ll be more satisfied with less, and far less likely to spiral into a sugar binge. Choosing indulgences consciously rather than impulsively is what helps you maintain balance and joy throughout the season.

13. Stay Hydrated – Really Hydrated

With all the salty snacks, alcohol, travel, and late nights, it’s incredibly easy to get dehydrated during the party season. Make it a habit to start your day with a glass of water and continue drinking throughout the day. Herbal teas like peppermint, rooibos, or ginger are also great hydrating choices with added digestive benefits. Add a pinch of Himalayan salt or a splash of coconut water if you're sweating more or drinking alcohol – your body will thank you.

14. Set a Daily Non-Negotiable

Rather than expecting yourself to stick to a perfect routine over the holidays, choose one or two “non-negotiables” that you’ll commit to daily – no matter what. This might be a short morning stretch, a five-minute gratitude practice, a Paleo breakfast, or simply avoiding grains. These small habits help anchor your day and provide consistency, even when everything else feels out of sync.

15. Lean on Your Support System

If you’ve got friends or family who also eat Paleo or follow a similar lifestyle, now is the time to check in. Share recipes, swap survival strategies, or organise a group walk or workout together. Having someone in your corner who understands what you’re aiming for can make all the difference in staying on track – and enjoying yourself while doing it.

16. Use the Time to Reflect and Reset

With the year coming to a close, the festive season is also a perfect opportunity to reflect on your progress, wins, and what you want to improve. Think about what has worked for you with your Paleo lifestyle this year. Did you discover new recipes? Overcome a plateau? Feel more in control of your health? Use this clarity to set simple, achievable intentions for the coming months. You might even start planning a January Whole30 or a 7-day Paleo reset challenge to kick-start the new year.

17. Let Go of All-or-Nothing Thinking

Remember, every choice doesn’t have to be perfect to make a difference. If your lunch was off-plan, it doesn’t mean the whole day – or week – is ruined. Just come back to your next meal, next drink, or next moment and make a choice that supports your goals. Resilience and consistency are far more powerful than perfection, especially during a season that’s known for indulgence.

With a little preparation and a lot of self-compassion, you can absolutely enjoy the festive season while still honouring your health goals. Celebrate the wins, enjoy the moments, and don’t forget – it’s what you do most of the time that counts.

Happy Thanksgiving paleo recipes turkey healthy

Happy Thanksgiving from The Paleo Network

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With a lot of my readers being American, I couldn’t ignore the fact that today is Thanksgiving in the USA. So if you’re American – Happy Thanksgiving – and if not – how about having your own international Thanksgiving day? It’s often quite hard to get hold of Turkey where I live in Australia, but I find it a little easier to obtain at this time of year, thanks to the American Expats who live here!

If you are celebrating Thanksgiving, how can you accommodate your guests while still keeping it Paleo? Fortunately there are several options out there that will be great for everyone, using a few substitutions to the traditional Thanksgiving menu.

Substitution Ideas For Traditional (Non Paleo!) Thanksgiving Recipes:

Substituting bread crumbs. A lot of recipes will ask for bread crumbs when you are cooking. A good alternative to bread crumbs is crushed up pork crackling/ pork rinds. Just crush them to the same consistency as you would bread crumbs – or alternatively try ground nuts.

Instead of sugar, if you can, try to omit entirely. If you can’t, try a more natural sweetener, like raw honey.

Substitute starch with spaghetti squash, butternut squash, or acorn squash.

If you’re primal/ dairy free and your recipe needs butter; try using nut oils or coconut butter instead. Replace cow’s milk with coconut milk.

If you are planning on making a salad use a natural dressing like olive oil and lemon or lime.

If you’re making a dessert, a recipe may call for whipped cream. An alternative to whipped cream is chilled coconut milk – both healthy and delicious.

Instead of making a traditional desert, keep it simple with berries in coconut milk.

Cooking for a group of family and friends is a great chance to show case your Paleo diet – and show that eating healthy food does not sacrifice amazing tasting food.

Paleo Thanksgiving Menu Ideas

If you’re putting together a full Paleo-friendly Thanksgiving feast, there are plenty of ways to stay true to tradition without compromising on health. The key is to focus on whole, seasonal ingredients and natural flavours that don’t rely on processed shortcuts. Whether you're preparing a small gathering or a larger festive table, here are a few menu ideas to inspire your Thanksgiving celebration:

Starter: Roasted butternut squash soup with a swirl of coconut cream and fresh herbs.
Main: Herb-roasted turkey with garlic, rosemary, lemon and a side of rich homemade pan juices (no packet gravy here!).
Stuffing: Ditch the bread and make a delicious stuffing with pork sausage, mushrooms, celery, onion, herbs, and chopped walnuts.
Sides: Try roasted brussels sprouts with crispy bacon, or mashed cauliflower with garlic and ghee as a creamy alternative to potatoes.
Dessert: Baked cinnamon apples with chopped pecans, or a pumpkin custard made with coconut milk, eggs, cinnamon and nutmeg.

By creating a festive menu from clean, whole ingredients, you’ll impress even the non-paleo guests at the table — and avoid the heavy food coma that often follows a traditional Thanksgiving meal.

Entertaining Guests with Dietary Differences

Hosting Thanksgiving can be tricky when your guests have different dietary preferences or health considerations. Fortunately, many Paleo dishes are naturally gluten-free, dairy-free and grain-free, making them suitable for a wide range of dietary needs. If you’re accommodating vegetarians or people with nut allergies, consider serving a few additional dishes, such as a hearty roast vegetable medley or a coconut milk-based soup without added nuts.

It’s helpful to label dishes or let guests know which options are Paleo, nut-free, or dairy-free. If someone offers to bring a dish, encourage them to focus on a simple wholefood recipe. A fresh salad, baked sweet potatoes or a fruit platter are safe bets and pair well with most holiday menus.

Making the Day More Meaningful

Beyond the food, Thanksgiving is a chance to slow down, reflect and reconnect with loved ones. Take a moment during your meal to express gratitude — whether that’s by going around the table sharing one thing you’re thankful for, or simply acknowledging the effort that went into preparing the meal.

Gratitude is a powerful practice with many health benefits. Studies have linked regular gratitude expression with improved mental health, better sleep, stronger relationships and a more resilient immune system. Consider keeping a gratitude journal or making this simple practice a daily habit, especially as the year winds down and the festive season ramps up.

Keeping Your Energy Balanced

One of the lesser-discussed challenges of holidays like Thanksgiving is how tiring they can be — physically and emotionally. Planning ahead can make a huge difference. If you’re hosting, prepare as much as possible in advance. Roasting veggies or baking your dessert the day before frees you up to enjoy the day with your guests. Choose dishes that can be made in one tray or pot to cut down on washing up.

If you're a guest, offer to bring a paleo-friendly dish so you know there's at least one thing you can enjoy. And try to carve out a little time in the morning for movement or quiet reflection — even a 10-minute walk or a cup of tea outdoors can help you stay grounded and energised throughout the day.

Leftovers the Paleo Way

One of the best parts of Thanksgiving? The leftovers. With a bit of creativity, you can repurpose them into completely new meals that stay within your Paleo template. Here are a few ideas:

Turkey hash: Combine chopped turkey with sweet potato, onion, and spinach for a quick breakfast hash.
Stuffing-stuffed capsicums: Use leftover grain-free stuffing to fill halved capsicums and roast them for an easy lunch.
Bone broth: Simmer the turkey carcass with veggies, herbs and apple cider vinegar for a deeply nourishing broth.
Salads: Add chopped roast turkey to a bed of leafy greens, avocado, and roasted pumpkin, topped with olive oil and lemon.

Freezing some of the leftovers in small portions is a great way to stock your freezer with quick Paleo meals for busy days.

Creating New Traditions

If you’re not American, Thanksgiving can still be a meaningful occasion to gather with friends or family and reflect on the year. Starting a tradition of your own — like an annual gratitude meal, a nature walk, or even cooking something seasonal with loved ones — helps build deeper connections and creates special memories.

For Australian readers, this time of year is ideal for celebrating abundance. Local produce like mangoes, avocado, zucchini, and fresh herbs are in season, and the longer days offer more time for outdoor activities and alfresco dining. Embrace the opportunity to create a celebration that blends Paleo principles with your local environment and culture.

Final Thoughts on a Paleo Thanksgiving

Whether you're an American celebrating the holiday or simply using it as an excuse to bring people together, Thanksgiving can easily fit into a Paleo lifestyle. With a bit of planning and creativity, you can prepare a festive meal that’s both nourishing and deeply satisfying. Use this opportunity to showcase how good Paleo food can taste, share your love of whole foods, and maybe even inspire someone at your table to rethink their own food choices.

So go ahead — roast that turkey, pile your plate high with greens and root veg, and give thanks for real food, real connections, and real health. Happy Thanksgiving!

Thanksgiving is a time to share thanks for the blessings in your life – a worthwhile thing to do if you’re American or not. Are you celebrating Thanksgiving this year?

Happy Halloween from The Paleo Network!

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Do you celebrate Halloween? Like so many festivals, Halloween is heavily linked with trashy food. If you are interested in ways to have a great Halloween while still following a healthy Paleo lifestyle then read on, because I have some great ideas to help you have a fun holiday.

One of the things to keep in mind with Halloween is that it’s all about spending time with family and friends and having a good time – rather than the treats you can and cannot eat. I know that Halloween is a big “treat” holiday, but there are plenty of other things you can focus on to have a good time.

As far as trick-or-treating goes, you can still have fun and do that; however you want to focus on the social fun traditional aspect of it, rather than the end result of candy. Take your family out and have fun. You can have a lot of fun creating unique costumes and so this is your chance to go out and show them off. At the end of the night you can spend time with your family and make your own tasty paleo treats. Some parents offer their kids a buy back scheme – to offer cash or another reward in exchange for the junk they collected.

I was really impressed to see how one father enabled his son to join in the fun – whilst avoiding the sugar filled junk normally given to trick or treaters – see the photo below. Would you try something like this?

You can make some great Paleo friendly treats to enjoy. Try spiced nuts, jerky and kale chips instead of sweets and candy.

When you buy pumpkins to carve, make sure you save the inners to make a huge batch of pumpkin soup. You can use the carved pumpkins to serve dips for veggies, instead of plain bowls.

Well there you have it! Here are some ideas for you to make the most out of your Halloween. Just remember to not focus on what the world tends to focus on, which is the sweets, lollies and candy. Focus on having a fun time with friends and family and prepare some Paleo friendly snacks in advance.

Creative Paleo Halloween Treats for All Ages

One of the best parts of Halloween is getting creative in the kitchen. You don’t need processed sugar or artificial colours to make festive and exciting treats. In fact, some of the best paleo-friendly options are made from whole foods and can be just as fun and delicious. Here are a few ideas to get you started:

Mini stuffed peppers: Carve mini capsicums like mini jack-o’-lanterns and stuff them with guacamole or mashed sweet potato.
Banana ghosts: Halve bananas, use cacao nibs for eyes, and freeze them on sticks for a fun ghostly snack.
Apple monster mouths: Slice apples into wedges, spread with almond butter, and sandwich together with sunflower seeds or slivered almonds as teeth.
Pumpkin bliss balls: Blend dates, pumpkin puree, coconut, and spices like cinnamon and nutmeg to form soft, no-bake truffle balls.

These snacks are fun to assemble and even more fun to eat. They're perfect if you're hosting a Halloween party and want to offer nourishing food that still fits the spooky theme.

Low-Sugar and Non-Food Trick-or-Treat Options

When planning for trick-or-treaters, think outside the lolly bag. There are plenty of options that won’t compromise your paleo values, and they’ll stand out to kids and parents alike as a fun alternative. Here are a few ideas to consider handing out:

Mini boxes of raisins or freeze-dried fruit
Stickers, glow sticks, or temporary tattoos
Pencils, erasers, or small colouring booklets
Bouncy balls, marbles or mini puzzles
Homemade trail mix packed in fun paper bags (if distributing to known families)

Not only do these ideas align with a healthier lifestyle, but they also accommodate children with allergies or sensitivities. If you're part of a neighbourhood group, consider discussing a low-sugar or allergy-friendly Halloween plan with other local families. It’s a great way to create a supportive community vibe around the event.

Making Halloween Decorations Paleo-Inspired

It’s not just about food — getting into the Halloween spirit can involve crafting and decorating with nature-inspired materials. Incorporating autumnal elements like leaves, pumpkins, twigs, and dried orange slices gives your home a festive touch without relying on plastic and synthetic decor. Here are some simple ideas:

Spooky mason jar lanterns: Paint jars with natural pigments or wrap them in cheesecloth to resemble ghosts, then light with beeswax tea lights.
Gourd garlands: Thread small decorative gourds onto natural twine and hang them across your front porch or mantle.
Pumpkin serving bowls: Hollow out small pumpkins and use them to serve dips, nuts or fresh veggie sticks.

These decorations add an organic and earthy vibe to your Halloween and can be composted or reused once the season ends — staying in line with a more sustainable, mindful lifestyle.

Staying Active with Halloween Games and Traditions

Keeping kids and adults alike active and engaged is a great way to balance out Halloween indulgences. Instead of focusing on what not to eat, shift the emphasis to movement and play. Here are some active Halloween traditions that require no sugar at all:

Scavenger hunts: Set up a Halloween-themed treasure hunt with clues hidden around your home or garden.
Costume parade: Get everyone dressed up and go for a walk around your neighbourhood to show off costumes without the focus on collecting sweets.
Pumpkin bowling: Use mini pumpkins and toilet paper rolls decorated as ghosts to create a fun backyard bowling game.
Obstacle course: Create a Halloween-themed obstacle course using cushions, brooms, and garden tools for a fun challenge.

These games help kids associate Halloween with fun, connection and creativity rather than just sugar highs and hyperactivity.

Planning a Paleo Halloween Gathering

If you prefer to avoid trick-or-treating altogether, hosting a small Halloween gathering is a fantastic way to control the environment and menu while still making the night magical. Invite friends or neighbours and get everyone involved with Paleo-friendly food contributions, costume contests and themed games. Ideas to try:

A pumpkin carving station with prizes for most creative designs
A paleo potluck where everyone brings a spooky-themed dish
Storytime with ghost tales or Halloween-themed books for kids
Face painting or DIY costume accessories using craft supplies

This kind of celebration puts the focus on community, creativity and shared experiences — all values that align perfectly with a paleo mindset.

Final Thoughts on a Paleo Halloween

Halloween doesn’t have to be synonymous with processed sweets and artificial colours. With just a little preparation and creativity, you can fully enjoy the festivities while sticking to your healthy lifestyle. Whether it's making fun treats with real ingredients, crafting homemade decorations, or encouraging non-food traditions, Paleo and Halloween are completely compatible.

The most important thing is to reframe the celebration — from a candy-centred holiday to one focused on fun, creativity and togetherness. Your kids won’t remember the number of lollies they received, but they will remember the pumpkin soup you made together, the costumes you helped them create, and the laughs shared playing games or carving pumpkins.

So light some candles, get your costume ready, and start some new traditions. A healthy Halloween is a happy Halloween!

Do you do anything for Halloween? How do you keep it Paleo?

16 Paleo Slow Cooker Tips & Tricks for your Crockpot

16 Paleo Slow Cooker Tips for Crockpot Success

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If you’re short of time and aren't using a slow cooker – you need to get one! There’s nothing like coming home after a long day, to a freshly made, hot paleo dinner.

If you've not used a crock-pot before, here are my top tips:

Preparation

They are completely safe to leave turned on all day, however, it’s always a good idea to make sure it’s sat alone on your counter with nothing sat too close to it.

If you can spare an extra few minutes, try searing your meat and veggies too. This makes a big difference with a far richer flavour of the final dish.

For maximum efficiency prepare your vegetables and meat the night before, so all you need to do in the morning is put them in and turn it on.

Along the same lines, I always avoid overly complicate recipes that call for lots of preparation. I figure the whole point of using this method of cooking is to save me time, not add to it.

Try to keep your cubes of meat and harder vegetables in uniform sizes to make sure they all cook at a similar rate.

Don’t overfill your slow cooker. Aim for no more than two-thirds full – and you only need to half cover the ingredients if you’re adding in extra liquid. This method of cooking loses virtually no liquid to evaporation, so once those veggies cook you’ll find you have more than enough liquid.

Put a lid on it

Make sure the lid is on properly – and don’t be tempted to lift it off mid cook for a nosy – it will take a long time to regain the lost heat.

If it’s looking to watery towards the end of the cooking time, this is the time to remove the lid. The extra liquid will evaporate thickening up your dinner.

Set the time carefully, go for a slower longer cook, over a faster hotter cook for deeper flavours and more tender meat.

Buy big

My top tip is to buy big! I stupidly bought a small one. I should have bought one like this. When you go to the effort of making a slow cooked meal, always double up on quantities so you have a few spares to put in the freezer. Cooking in a small one just seems like a waste!

Whilst most crock-pots have a removable “crock”, some are one piece – avoid these models as they’ll be a nightmare to clean!

Finally

Try making stock in your slow cooker – I always get great results and find it needs a lot less attention than when I do it on the stove.

One of my favourite things about slow cooking as that it allows me to use cheap cuts of meat, that would be tough in a faster cooking method. So when you see cheap cuts on offer – buy them and make a slow cooked dish with them!

Whatever you do – don’t use lean meat! Fat not only helps with flavour but will keep the meat moist instead of tough and dry.

For the same reason I also keep bones in and keep the skin on the chicken.

Finally, for maximum flavour wait until just before the end of the cooking time to add in your herbs and spices.

Now try these

Here are some of my slow cooker recipes:

Slow Cooker Chicken Coconut Veggie Stew

Creamy Coconut Slow Cooker Beef

Slow Cooker Jamaican Goat Curry

If you've got a slow cooker, which model do you have? Have you got any tip tips to share?

Best Ingredients for Paleo Slow Cooking

When choosing ingredients for your Paleo slow cooker meals, focus on seasonal produce, bone-in meats, and naturally fatty cuts. Root vegetables like turnips, parsnips, and carrots hold up well over long cooking times, as do tougher greens like kale and collards. Opt for grass-fed beef chuck, lamb shanks, pork shoulder, or chicken thighs with skin and bone intact for maximum flavour and nutrition.

Choosing the Right Fats

Fat is your friend in slow cooking. It not only enhances taste but helps keep the meat juicy and tender. Use Paleo-approved fats like ghee, tallow, duck fat, or coconut oil for searing and sautéing your ingredients before they go into the slow cooker. Avoid lean cuts unless you're pairing them with a sauce or broth rich in fat.

Layering Matters

To get even cooking and prevent your vegetables from turning to mush, layer your ingredients strategically. Place root vegetables like sweet potato and carrots on the bottom, followed by meat, then softer vegetables or greens on top. This allows the ingredients that take longest to cook to be closest to the heat source.

Dealing With Excess Liquid

Unlike stove-top cooking, slow cookers retain nearly all their moisture. If your dish ends up too watery, don’t panic. You can thicken sauces by removing the lid for the final 30–60 minutes, allowing excess liquid to evaporate. Alternatively, you can mash some of the vegetables into the broth or stir through a spoonful of arrowroot flour mixed with cold water.

Make It a One-Pot Meal

Paleo slow cooker recipes are a great opportunity to create balanced meals in a single pot. Be sure to include a source of protein, non-starchy vegetables, healthy fat, and a flavour base like onion, garlic, and herbs. Adding a splash of apple cider vinegar or lemon juice towards the end can brighten the flavours and support digestion.

Don't Forget Ferments on the Side

Since most slow-cooked meals are rich and hearty, balance them with a spoonful of fermented vegetables on the side — sauerkraut or kimchi add both gut-friendly probiotics and a tangy contrast in flavour. While not cooked in the crockpot, these make the perfect Paleo-friendly pairing.

Batch Cooking Tips

One of the biggest advantages of using a slow cooker is the ability to cook in large batches. Always double your recipe when possible and freeze portions in glass containers or silicone pouches. Label them clearly with the name and date, and you’ll have your own library of Paleo-ready meals for busy days.

Using Frozen Ingredients

It's fine to use frozen vegetables or meat in your slow cooker, but for food safety reasons, it’s best to thaw meat fully before adding it. This ensures it reaches a safe temperature quickly and cooks evenly. Frozen bone broth cubes, however, are perfect for adding richness and depth without needing to defrost them first.

Optimising Flavour in Paleo Slow Cooking

Many slow cooker meals can taste bland if the seasoning isn’t right. Always salt your food in layers — a little when searing, more when adding liquids, and adjust again at the end. Toasting whole spices before adding them can enhance their flavour, and fresh herbs should be stirred through right before serving to preserve their vibrancy.

Enhancing Umami

To build depth of flavour, use ingredients that add natural umami. Mushrooms, tomato paste, fish sauce (check the label for Paleo compliance), and slow-roasted garlic are all excellent additions. A small amount can dramatically improve the complexity of your final dish.

Tools That Complement Your Slow Cooker

While the slow cooker does most of the work, having a few complementary tools can elevate your results. A cast-iron skillet is perfect for browning meat before it goes into the pot. Immersion blenders make it easy to turn leftovers into soups. And a digital thermometer ensures larger cuts of meat reach the ideal internal temperature without guesswork.

Get Creative Beyond Dinner

Your slow cooker isn't just for stews. Try making a Paleo breakfast casserole with eggs and sweet potato, a sugar-free apple and cinnamon compote, or even a spiced bone broth chai. Just be sure to keep your ingredients whole-food and grain-free, and you’ll expand the way you use your appliance.

Cooking With the Seasons

Tailor your slow cooker meals to what's in season. In summer, lighter dishes with herbs, tomatoes, and zucchini work well. In winter, go for rich cuts of meat, hearty root vegetables, and warming spices like cinnamon, clove, and star anise. Eating seasonally not only supports your health but your wallet too.

Experiment and Evolve

Once you master the basics, don’t be afraid to play. Use different spice blends — think Moroccan ras el hanout, Mexican adobo, or Indian garam masala — and vary your protein sources. From kangaroo to goat, Australia has many underused meats that shine when cooked low and slow. Get adventurous and find new favourites!

Paleo Food Shopping Guide: Coles

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Don’t judge me – sometimes I buy my paleo food from Coles, my local grocery store. I live near a great greengrocer, butcher and an Aldi – and have a twice monthly farmers market a few suburbs away – but sometimes time and budget make paleo shopping in Coles the best option.

So can you buy paleo in Coles?

A few years ago Coles lacked so many paleo staples – but now I see more and more paleo friendly lines appearing by the week. The fat-is-good-for-you and it-matters-where-your-meat-comes-from messages seem to finally be going mainstream.

This week I saw a whole new line in grass-fed beef at my local coles – so thought it’s a good time to assess the store for their paleoness.

I'm not going to go into fresh produce too much, but they do have a range of organic fruit and veggies.

Meat

This is the new range of grass-fed meat I found, Graze. It’s also hormone free and comes from 180 NSW and Victoria cattle farms. So far they have porterhouse, scotch fillet, rib-eye, eye fillet, rump, schnitzel, lean mince, roasts, stir fry, casserole and ribs. So if you buy from Coles – support this range – we want more of it!

In terms of chicken, Coles offer the Inglewood Farms brand of organic chicken. I always get a whole chicken ($11.90 a kilo) instead of chicken breasts ($31.40 a kilo) – you literally get the rest of the bird free that way – and who doesn't love a roast chicken?

How about kangaroo? One of the great things about kangaroo is that they aren't farmed – so you know you’re getting naturally reared meat. Buy the plain steaks though, and avoid the pre-marinated or processed kangaroo products.

Eggs

Eggs are easy as most people seem to be on-board with free-range eggs now. Unfortunately Coles don’t offer Omega-3 enriched eggs (get these from Woolworths). And my other gripe is that eggs aren’t stamped in Australia.

Fats

Coconut oil used to be a foreign concept to the big supermarkets. Now Coles offer two Melrose Organic jars ($8.75 or $11.72 for 300ml – good for an emergency) and also the Prochef coconut oil spray I wrote about before.

Coles also sell a jar of Naturals by Melrose Almond Butter Spread ($8.03 for 250g) or Cashew Spread Butter ($8.42).

Luckily olive oil has always been abundant. There are loads of brands. Which is your favourite?

If you’re looking for more animal fats, you can also get a rendered duck fat from Coles.

Canned paleo

A few brands of coconut milk are available including TCC, Trident and Ayam. I always buy Ayam as it has the best ingredients. Also, never buy the light versions (you can always add water yourself).

The other tinned ingredient I buy is tomatoes (here’s why). There are loads available, but I find a brand like Mutti has the best ingredients.

Paleo baking

You’ll find several brands of almond meal/ almond flour including Freshlife and the Lucky brand, but with prices upwards of $22 a kilo, they aren’t cheap. Bob’s Red Mill organic coconut flour is available as about $26 a kilo too.

Other things in Coles

You can also find Melrose Apple Cider Vinegar (see what you can do with it here) and several types of Pink Himalayan Salt

If you’re looking for a bread alternative, you’ll be please to find nori seaweed wraps.

Paleo Pantry Staples at Coles

Beyond the obvious fresh and chilled foods, Coles has expanded its range of pantry staples that work well for Paleo eaters. You can now find dried herbs and spices from brands like Hoyts and MasterFoods with no added fillers or anti-caking agents. Just make sure to read the ingredient lists closely, as some spice blends still contain preservatives, sugars or seed oils.

Stock your pantry with dried rosemary, turmeric, garlic powder, oregano and smoked paprika to easily add flavour to your meals. Also look out for organic cinnamon, which is ideal for baked Paleo treats or a sprinkle in your morning hot drink.

Freezer Finds Worth Checking

If you're short on time or want to stock up, the freezer aisle has some surprisingly Paleo-compatible options. Look for plain frozen vegetables like cauliflower rice, zucchini noodles, and mixed stir-fry packs that contain only vegetables with no added sauces or seasoning.

Coles often stocks frozen berries including blueberries, raspberries and cherries which are perfect for smoothies or baking. These are picked at peak ripeness and are a more cost-effective option than fresh berries, especially when they’re out of season.

There are also frozen seafood options, including wild-caught prawns and plain white fish fillets. Just check the labels carefully and avoid any options with added marinades, thickeners or batter.

Reading the Fine Print: Label Decoding 101

One of the best skills to have when shopping Paleo in mainstream supermarkets is label awareness. Many products marketed as “natural” or “healthy” often contain additives that aren’t Paleo friendly. Before adding anything to your trolley, look at:

Ingredients list: This should be short, simple and recognisable. Avoid unfamiliar chemical-sounding names.
Sugars: Watch for hidden sugars under names like maltodextrin, glucose syrup, and evaporated cane juice.
Oils: Seed oils like canola, sunflower and soybean are often used in processed foods. Skip anything with these listed.
Additives: Avoid preservatives such as 220 (sulphur dioxide), MSG (621), and artificial colours or flavours.

If the product has a lengthy list or includes numbers and complicated chemical names, it’s best left on the shelf.

Lunchbox Solutions for Paleo Kids

Packing a Paleo-friendly lunchbox for kids can be a challenge, but Coles offers some helpful options. Fresh fruit like apples, pears, mandarins and bananas are always a go-to. For something a little different, try carrot sticks with a small pot of nut butter (check the spreads aisle for 100% almond or cashew butters).

You can also include hard-boiled eggs, small tins of natural tuna in springwater, or nitrate-free sliced meats from the deli section (when available). Be cautious with deli meats though, and always check for added sugars or fillers.

For treats, bake your own muffins or cookies using almond flour, coconut flour and honey, then freeze them in batches. Coles stocks silicon moulds and mini containers that make Paleo lunch prep easy and fun.

Paleo-Friendly Drinks and Alternatives

While most supermarket beverages are loaded with sugar or artificial sweeteners, Coles does offer a few options. Plain sparkling mineral water is a great base for refreshing homemade drinks. Just add some fresh lime or berries for a flavoured twist.

Coconut water is available in most stores, but check the label to make sure it’s 100% pure with no added sugar. Coles also stocks a few herbal teas, such as peppermint, chamomile and rooibos, which are great caffeine-free alternatives.

If you’re after a dairy-free milk, choose unsweetened almond, coconut or macadamia milk. The Pureharvest and Australia's Own Organic brands often have clean versions with no added gums or oils.

Budgeting Tips for Paleo at Coles

Paleo doesn’t have to break the bank, even at a mainstream supermarket like Coles. Here are a few tips for staying on track while sticking to your budget:

Buy in bulk: Pantry items like coconut flour, almond meal and spices are often cheaper in larger packs.
Shop markdowns: Check the meat section for discounted cuts nearing their use-by date. These can be frozen immediately.
Opt for frozen: Frozen vegetables and berries are often cheaper and last longer than fresh alternatives.
Look for home brands: Coles’ own range often includes simple, unprocessed ingredients at a better price point.
Cook whole cuts: A whole chicken or lamb shoulder can be stretched over several meals and used to make broth.

Planning your meals ahead of time also reduces the chance of food waste, which helps your wallet and the planet.

Seasonal Picks and Weekly Specials

Keep an eye out for Coles’ seasonal produce bins and weekly catalogues. You can often score good deals on in-season vegetables like pumpkin, zucchini, and leafy greens. These are perfect for roasting, spiralising or including in a breakfast hash.

In some stores, Coles also features local suppliers in the produce or meat section, offering a more transparent option for shoppers who want to support ethical farming practices.

What Still Needs Improvement?

Despite all the progress, there are still gaps. Organic offerings remain limited and often expensive. High-quality broth and gelatin products are rarely found in mainstream stores. Also, many products with Paleo potential still include unnecessary preservatives or sugars.

Hopefully, increased consumer demand will push Coles to expand its range even further. The more we support the good options and provide feedback, the better their offerings will become.

Shopping Paleo at Coles is more achievable than ever. With a bit of label-reading savvy and some creative planning, you can fill your trolley with real food options that support your health goals — even in the middle of a busy week.

So over to you – what paleo friendly items have you found in Coles that we should know about? Which of the big supermarkets do you think is the most paleo friendly?

How far can $50 a week go – cheap veggies

1 Comment

I told you about my $50 weekly food budget and I thought I'd share with you how I've been achieving it. As I mentioned, I shop around between my local independent greengrocers, Aldi and Coles supermarket. Whilst I find some good specials in Coles and Aldi, I almost always find the greengrocers to be the best bet for cheap veggies.

My other reason for liking the greengrocer as well as it being cheap, is that almost everything is from local farms – and it's pretty much all seasonal, rather than expensive imported produce.

I eat a lot of veg and use it to bulk out all of my meals. I pick veggies roughly based on their nutrient density – I'm going to buy kale and spinach over iceberg lettuce.

So, here's what I selected the other day at my greengrocers….

Greengrocers-50-Paleo-Diet-Primal-Challenge-Frugal-Vegetables-Veggies-min

Spinach (silverbeet) $0.99

Kale $2.00

Butternut Squash $3.00

Brussels Sprouts $2.49

Broccoli $1.97

Onions $1.49

Cauliflower $2.49

Total Veg Spend $14.34

I compared the cost to what I would have paid in my local Coles supermarket (see below)

Buying the exact same produce would have cost over double in the supermarket – $31.07, leaving less than $20 for meat for the week!

What did I do with the produce?

I made a huge batch of butternut squash and carrot soup (I had a few carrots left over from my previous shot)

I used the cauliflower to make an experimental new pizza base

I made a greens & beef stir fry with the silverbeet, kale, sprouts and broccoli

It's cheap – but is it organic?

Unfortunately it's not all organic. Of course I'd love to eat everything organic, but on a tight budget it's just not feasible. However – one good trick I've found, is that not may people seem to buy organic where I live. This means the organic produce is quite often reduced to less than the conventional produce, as it approaches its use by date. So keep a lookout.

How to Stretch Your $50 Paleo Budget Even Further

Once you’ve secured your fresh vegetables at a bargain, the next step is to make every dollar count when buying protein, pantry staples, and extras. While the meat portion of your Paleo budget can quickly disappear, there are ways to shop strategically and creatively to keep your total spend under control while still eating nutrient-dense, satisfying meals.

Smart Protein Choices

Meat tends to be the biggest single expense for Paleo eaters, but there are ways to save without compromising on quality. Here are some tried-and-tested methods to stretch your protein dollar:

Buy cheaper cuts: Look for cuts like chuck steak, osso buco, chicken thighs, offal, or mince. These are often overlooked but are ideal for slow-cooked stews, casseroles and braises, which also go further as leftovers.
Use bones for broth: Ask your butcher or look in the frozen section for beef or chicken bones. A large batch of homemade broth is cost-effective and can stretch meals, especially when used as the base of soups or to cook veggies and meat.
Eggs are gold: At around $3–$5 a dozen for free-range, eggs are a great source of protein and healthy fats. Boil a batch at the start of the week or make frittatas with your leftover vegetables.
Stretch with plants: Add cooked spinach, grated zucchini or chopped cauliflower into your meat dishes to bulk them out. You’ll still get the protein hit, with added nutrients and a lower per-serve cost.

Bulk Cooking and Meal Prep

Meal prepping is one of the best ways to stay on budget and avoid buying convenience food. By preparing meals in advance, you’ll waste less, eat better, and have a constant supply of nourishing options ready to go. Consider these strategies:

Batch cook stews and soups: Double or triple your recipes and freeze portions for later in the week. These types of meals are ideal for using tougher cuts of meat and soft veggies that need using up.
Make use of your freezer: Buy in bulk and portion out meat, sliced veggies or entire meals. Flash freeze things like chopped onions, cauliflower rice, or spinach to extend shelf life.
Cook once, eat twice: A roast chicken for dinner becomes salad or broth the next day. A big stir fry can be served hot or cold. Planning like this avoids waste and maximises your ingredients.

Pantry Staples That Support Your Budget

While fresh produce and proteins are key, you’ll also want to stock up on a few long-lasting pantry essentials that add flavour, variety and fat to your Paleo meals. Here are a few budget-friendly basics worth keeping on hand:

Coconut milk: Use in curries, soups and desserts. Often cheaper in bulk cans from Asian supermarkets.
Olive oil: Choose a good extra virgin variety when it's on sale. Use sparingly for salad dressings and finishing dishes.
Apple cider vinegar: Adds flavour to dressings and helps tenderise meat. A little goes a long way.
Herbs and spices: Buy in bulk or from ethnic grocers. They’ll last for months and make your budget meals feel gourmet.
Tinned tomatoes: A base for sauces, stews and soups. Keep a few tins in the cupboard for quick, warming meals.

Shopping Seasonally and Locally

As you’ve discovered, shopping at your local greengrocer not only supports local farmers, but it also allows you to focus on what’s in season. Seasonal produce is more abundant and often far cheaper. It also tastes better and has travelled fewer food miles.

Keep an eye out for signs and specials at local markets or small independent shops. Many reduce prices drastically toward the end of the day or week to clear their stock. You’ll often find ‘seconds’ or slightly misshapen produce at an even better discount — perfectly fine to eat and great for cooking!

Cutting Down on Waste

When you’re shopping on a tight budget, waste is the enemy. Make a plan before shopping and be intentional with what you buy and how you use it. Here are a few ways to reduce waste while stretching your groceries further:

Store produce properly: Use containers and bags to prolong freshness, especially for leafy greens and herbs.
Eat the stems: Don’t discard broccoli stalks or kale stems — chop them finely and add to stir fries or soups.
Repurpose scraps: Collect offcuts of onion, garlic, carrot and celery to make stock. Freeze them until you have enough to simmer a batch.

Sample $50 Paleo Meal Plan

To help you visualise how this all comes together, here’s a sample three-day meal plan using the groceries from your shop:

Day One

Breakfast: Scrambled eggs with sautéed kale and onions
Lunch: Butternut squash soup with leftover roast chicken
Dinner: Beef and greens stir fry with cauliflower rice

Day Two

Breakfast: Boiled eggs with roasted Brussels sprouts
Lunch: Vegetable soup using silverbeet, carrot, and leftover broth
Dinner: Mince and veggie bake with mashed broccoli and squash

Day Three

Breakfast: Frittata with kale, onion, and butternut squash
Lunch: Leftover soup with a boiled egg on the side
Dinner: Cauliflower-base pizza with tomato, herbs, and any leftover veggies

As you can see, with a bit of planning, creativity and resourcefulness, it’s absolutely possible to eat well, follow a Paleo lifestyle, and stay within a modest weekly budget. The key is to focus on whole foods, embrace seasonal local produce, and avoid waste wherever you can.

What are your best tips for eating Paleo on a budget? Have you found a local hidden gem that sells fantastic produce or meat at bargain prices? Let me know in the comments — I’d love to hear your experiences!I'd love to hear your tips for eating well on a budget – how do you do it? Share in the comments below!

How to grind your own beef mince ground grinder paleo network-min

How to Grind Your Own Ground Beef (Mince)

2 Comments

A while ago I wrote about why I don't buy ground beef (or any mince meat for that matter). But I love cooking with it. Making it yourself is the only way you can possibly:

Know exactly what's in it
Be sure it only contains good cuts of meat
Know how fresh it is
Know it's safe to eat medium-rare
Know it will taste good

The first time I tried it I used an old fashioned mincer like the one in the photo above. It was a total mess, with meat juice going everywhere! So since then, I've worked out how to do it properly with the mincer – but also far faster with my food processor.

How to Grind Your Own Ground Beef Mince:

1) Find a good cut of meat, not too lean – a bit of fat makes all the difference. I often buy a cut that is on special offer, then freeze the ground meat that I make.

2) Depending on what you're making with the mince, you might also grind another type of mince too. For example, I like to make my bolognese with half beef and half pork mince.

3) This is the step I found out the hard way. Cube the meat evenly, then put in the freezer for a couple of hours. Do this, it makes a huge difference and stops your kitchen resembling a crime scene. I've even taken to putting the grinding plate into the freezer too. Without it being super cold it won't grind properly and will be a mushy nasty mess. You have been warned.

4) In small batches feed the meat cubes into the food processor or grinder

5) Check for any un-ground pieces to put through again, and get rid of any gristle that has made it's way through.

6) Whatever you don't use, straight away freeze in small batches for use in a future recipe.

And once you've ground your meat? Try some of these recipes:

Chilli and Cumin meatballs with a mango and pomegranate salsa
Texan Style Sweet Potato and Bison Burgers
Spiced Beef Kofte with a Pomegranate Glaze
Tomato-Free Bolognese Recipe
Mexican Turkey Burgers with Coriander Guacamole

Choosing the Right Cuts of Meat for Home-Ground Mince

When it comes to making your own mince at home, the choice of meat cut can make or break your results. Too lean, and you’ll be left with dry, flavourless mince. Too fatty, and it may be greasy and hard to cook evenly. The sweet spot is a well-balanced cut with both muscle and fat.

Best cuts for beef mince: chuck, brisket, short rib, blade or bolar roast. These cuts have just enough fat to keep the mince juicy and full of flavour.

For pork: shoulder or scotch fillet work wonderfully, especially if you want a slightly sweeter, richer flavour.

For lamb: try forequarter chops or lamb shoulder, which are both flavourful and have a good fat ratio.

Should You Trim the Fat?

This depends on your preference and what you're using the mince for. For something like burger patties or koftes, a bit of fat enhances texture and flavour. If you're using mince for leaner dishes like stuffed capsicum or clean meat sauces, trim some fat beforehand. You can always mix fatty and lean cuts to find your ideal blend.

Why You Might Want to Blend Meats

Just like top chefs do, blending meats gives your home-cooked dishes a richer depth of flavour. Combining different types of meat balances taste, texture and fat content. Here are some combinations worth trying:

Beef and Pork: Perfect for Bolognese, meatballs, or meatloaf. The pork softens the beef and adds natural sweetness.
Lamb and Beef: Ideal for Mediterranean or Middle Eastern dishes, especially when paired with spices like cumin and coriander.
Turkey and Pork: Keeps your turkey mince from drying out and improves the overall mouthfeel in burgers and patties.

If you're working with smaller portions, cube and freeze the meats separately, and grind them in batches. Then weigh and mix together for consistency.

Grinding Tips for Perfect Mince

Once you’ve mastered the basic process, a few small adjustments can elevate the quality of your homemade mince:

Pulse, don’t puree: If using a food processor, work in short bursts. Over-processing leads to a paste instead of mince.
Use the coarse plate first: If you’re using a mincer, always begin with a coarse grind. If you need finer mince, run it through a second time using a fine plate.
Don’t overcrowd: Feed small amounts through the processor or mincer at a time. Too much at once will clog the blades and give you uneven results.

How to Store Freshly Ground Meat

Freshly ground meat is best cooked within 24 hours. But if you're prepping in bulk, divide it into flat, freezer-safe bags. Flattening the bags helps them freeze faster and more evenly, and makes them quicker to defrost.

Label each portion with the type of meat and date, and aim to use frozen mince within three months for best quality.

Creative Ideas for Using Your Mince

If you've mastered a few of the classics, why not expand your repertoire? Homemade mince opens the door to a world of Paleo-friendly recipes that taste better than anything pre-packaged or store-bought.

Paleo Stuffed Vegetables

Use your fresh mince as a stuffing for zucchini, capsicum, or mushrooms. Mix with herbs, garlic, finely chopped veggies, and a splash of bone broth. Bake until tender and golden on top for a satisfying weeknight dinner.

Asian-Inspired Lettuce Cups

Stir-fry minced beef or pork with garlic, ginger, coconut aminos, and shredded carrot. Spoon into fresh lettuce leaves and top with chopped nuts and herbs for a light but flavour-packed lunch.

Breakfast Hash with Mince

Forget boring cereal. Sauté your mince with chopped kale, sweet potato and capsicum. Top with a fried egg for a warming, nutrient-rich breakfast that’ll keep you full for hours.

Mince-Stuffed Sweet Potatoes

Bake a batch of sweet potatoes and stuff them with spiced mince, avocado slices and fresh coriander. This is a perfect post-gym recovery meal with plenty of carbs and protein.

Health and Safety Tips

Because ground meat has more surface area than whole cuts, it's more prone to bacterial growth if not handled correctly. Here are a few must-know rules:

Sanitise everything: Clean your cutting boards, blades, and surfaces with hot, soapy water before and after grinding.
Keep it cold: Meat should remain cold throughout the grinding process. If it warms up, bacteria can multiply quickly.
Use quickly or freeze: Ground meat has a shorter shelf life than whole cuts. Store in the fridge and use within 24 hours, or freeze immediately.

The Long-Term Payoff

Grinding your own meat at home might take a bit more time initially, but it quickly becomes second nature. Not only do you get better quality and flavour, but it also saves you money in the long run. Bulk-buying meat on special and processing it yourself lets you create custom blends for different meals and gives you control over your nutrition.

Plus, once you get used to cooking with home-ground meat, it’s hard to go back to the bland, watery supermarket packs with unknown ingredients.

What's Your Favourite Use for Fresh Mince?

Do you have any go-to flavour combinations or hacks for grinding your own meat at home? Have you tried adding liver or heart to your mince for a hidden nutrient boost? I’d love to hear your favourite recipes and tips — share in the comments below!

Can you eat paleo healthily on a budget finances-min

Can you eat healthily on a budget?

6 Comments

I wrote the other day about my $50 weekly food budget – and how hyper aware I've become about how much food costs. I'm only shopping for one, I work from home, love cooking and have time to shop around. How hard must if be for families on tight budgets to eat well?

I really struck me how difficult it must be for families when I saw this in my local Aldi store:

That's just $3 for a big pizza. Assuming you'd need two to feed a family of four that's $1.50 per person for dinner. Preparation time is zero and cooking time less than 20 minutes.

Contrast this with a healthy paleo meal? Let's say a large free range chicken: $12, some steamed kale $5 and spinach $3 and some $4 cauliflower made into rice. That's $24 – so $6 a head. For families living on tight budgets there's a huge difference between spending $6 on dinner and spending $24.

And how about lunch? You can buy an entire loaf of bread for about 85 cents and some cheap processed meat for about $3. That's a cheap lunch, well under a dollar a head. Contrast that with a typical paleo lunch – that wouldn't even cover a decent cut of meat, never mind salad or veggies.

As for breakfast I doubt anyone could make an free-range egg and veggie omelette for less than the $2.2o an entire box of cornflakes costs.

So what's the answer?

Wouldn't it be good if fresh whole food could be subsidised? Unfortunately I can't see how that could ever be implemented, since everyone has such wildly different ideas about exactly what is healthy and what isn't.

Do you think families struggling to make ends meet are priced out of eating healthily? What do you think the answer is?

Stretching Paleo Meals Without Stretching the Budget

While a single meal can feel expensive, the key to affordable Paleo eating lies in planning ahead and getting more meals out of every cook-up. A $12 chicken may sound like a lot, but when you roast it and then turn the leftovers into a salad, soup or stir-fry, suddenly it covers multiple meals.

The carcass can be turned into bone broth, which you can use as a base for sauces, soups, or simply sip as a nourishing drink. This type of whole-use cooking not only saves money but significantly reduces waste.

Batch Cooking and Freezing

Batch cooking is one of the best ways to stick to a Paleo lifestyle without blowing your weekly food budget. When you cook large portions of meals like slow-cooked stews, soups, meatballs or casseroles, you can freeze single servings for future lunches or lazy nights.

Cooking in bulk means you buy ingredients more economically and reduce the temptation of convenience food. A few hours in the kitchen on Sunday can result in meals for the whole week — without having to touch your wallet again.

Try cooking meals that use cheaper cuts of meat like beef chuck, lamb shoulder or chicken thighs. These cuts are not only more affordable, but also more flavourful and perfect for slow cooking.

Prioritising Protein Choices

Grass-fed and organic meats are ideal, but if you’re working with a strict budget, don’t let perfection stand in the way of progress. Choose the best quality you can afford. Free-range chicken thighs, budget beef mince, or even kangaroo are often more affordable options in Australia.

Canned fish like salmon (in spring water) or sardines can also be economical protein sources. Just watch out for added oils or sauces. Eggs are another budget-friendly powerhouse, especially when used in frittatas, stir-fries or baked dishes.

You can also add bulk to meals using eggs and grated vegetables. A small amount of mince can stretch into multiple servings when combined with shredded zucchini, carrot and herbs.

Shopping Smarter: Aisle by Aisle

Smart Paleo shopping means comparing prices across supermarkets and stocking up when staples go on sale. Aldi continues to be a reliable option for affordable basics like fresh produce, eggs, nuts and some oils.

Look for markdowns in the meat section close to expiry — you can freeze immediately for later use. Check farmers markets towards closing time for discounted produce, and don’t shy away from “ugly” vegetables — they taste the same and often cost less.

The freezer aisle can also offer savings. Frozen spinach, cauliflower rice, broccoli and berries are just as nutritious as fresh and can be stored for months with no waste.

Mastering the Art of Scratch Cooking

Convenience comes at a cost. Pre-cut vegetables, sauces and pre-made Paleo-friendly meals are convenient but usually come with a higher price tag. Cooking from scratch using simple ingredients gives you better control of both your health and your wallet.

Instead of buying cauliflower rice or zoodles, try making them yourself with a grater or spiraliser. Bake your own sweet potato chips, prepare sauces from basic pantry ingredients, and make dressings using olive oil, vinegar and herbs.

By learning to cook with what you have, you’ll waste less and rely less on packaged options.

Reducing Waste and Using Everything

One of the biggest money drains in any household is food waste. A Paleo approach can actually be more economical when you embrace the “use it all” philosophy.

Save carrot peels, celery ends and onion skins in a bag in your freezer to make homemade stock. Use leftover herbs to make salsa verde or pesto. Freeze overripe bananas or leftover berries for smoothies or baking.

Plan your meals around what’s already in your fridge and pantry. Leftovers from dinner can become tomorrow’s lunch. Cooked vegetables can be added to omelettes or blended into soups. With some creativity, yesterday’s meal becomes today’s savings.

Budget Breakfasts Without Cereal

Ditching boxed cereal doesn’t mean breakfast has to be pricey. Eggs, even the free-range kind, are still a cheap source of protein and fat. Pair them with leftover vegetables or cook up a simple breakfast hash using chopped sweet potato, onion and greens.

You can also prep breakfast muffins using eggs, grated veggies and herbs — cheap, portable and easy to freeze. A big batch of chia pudding made with coconut milk can stretch across multiple breakfasts for under a dollar a serve.

Tips for Families Eating Paleo on a Budget

Feeding a family Paleo-style doesn’t mean gourmet cuts at every meal. Think of ways to build meals around filling, nutrient-dense ingredients like eggs, root vegetables and leafy greens.

Use cheaper protein sources more often and reserve pricier cuts for weekends or special meals. Let children get involved with prepping vegetables or helping in the kitchen, which makes them more engaged and less resistant to trying new things.

Create theme nights like “slow cooker night” or “taco bowls” using lettuce wraps and seasoned mince to make mealtime fun, structured and economical.

Reframing the Value of Real Food

Yes, a $3 frozen pizza feels cheap. But it doesn't nourish. It doesn’t support long-term health, reduce inflammation or improve mental clarity. Sometimes, eating Paleo on a budget means zooming out and looking at the full picture: the savings on future health bills, improved energy, and fewer sick days.

Paleo might cost more at the checkout, but it can save more where it matters — your health, energy and time spent in the healthcare system. Investing in real food is an act of self-care, even if it takes a bit more planning and creativity.

It’s not always easy to eat Paleo on a budget, especially when processed food is so cheap and accessible. But with a plan, smart choices and a bit of prep work, it’s absolutely possible. Your health is worth the effort.

Did you guess the health food rights from the ingredients answers revealed-min

Did You Guess the Health Foods Right?

2 Comments

Last week I showed you the ingredients from five “health” foods – did you guess them right? Well, none of them are what I would class as a health food. Wouldn't you agree?

Product one – this will help you lose weight

Atkins: Endulge Caramel Nut Chew Bar

Another reason why Atkins just isn't paleo. Just because it's low carb, doesn't make it healthy as the chemicals in this ingredients list demonstrate. What ever happened to eating real food?

Product two – it's never too young to start being healthy

S-26: Gold Soy Baby Formula

I assume for babies who are intolerant to dairy or for vegan parents? Introducing Soy baby formula….

Product three – start your day the right way

Sanitarium: Up & Go Chocolate Flavoured Milk

This is marketed as a good nutritious way to start your day. Right. I think I'll just have a normal paleo breakfast instead, thanks…

Product four – the best bet for children everywhere

Cottee's: Coola No Added Sugar Cordial

No added sugar – so it must be good for you, right? Surely no one needs any of these chemicals. Is it so hard to drink water?

Product five – watch your cholesterol

Flora: Salt Reduced Sunflower Margarine Tub

And the biggest scam of them all. Avoid butter and have margarine instead….

Behind the Labels: The Illusion of “Health” in Packaged Foods

It’s no surprise that many so-called “health” foods, once scrutinised beyond the shiny packaging and clever marketing, are anything but healthy. The examples above showcase how easily consumers can be misled by buzzwords like “low fat,” “no added sugar,” and “fortified.” But when you dig into the ingredient list, you quickly realise these products are highly processed, artificial, and far removed from real, nourishing food.

In an age where we’re becoming more label-literate, it’s worth exploring why these products continue to flood supermarket shelves — and more importantly, why we’re still being encouraged to eat them in the first place.

The Problem with “Health Washing”

“Health washing” is the marketing tactic of making unhealthy products appear nutritious. It’s rampant in the food industry. From snack bars with more sweeteners than a lolly shop to cereals claiming to support immunity while delivering a sugar hit that rivals soft drinks — the deception is subtle but powerful.

Parents, in particular, are targeted with messages that suggest these products are essential for growth, learning, and energy. Terms like “essential vitamins,” “source of fibre,” or “supports brain function” are plastered across items that would struggle to be recognised as food by our grandparents.

What Do These Ingredient Lists Really Tell Us?

Let’s take a closer look at the patterns behind products like those featured:

Highly refined ingredients: Most processed health products rely on industrial oils (like canola or sunflower), refined flours, soy derivatives, and synthetic thickeners.
Artificial sweeteners and flavourings: To compensate for reduced fat or sugar, chemical additives are used to maintain flavour and mouthfeel.
Long shelf life: These products often include preservatives, stabilisers, and emulsifiers to extend their shelf life far beyond what fresh food ever could achieve.
Minimal real nutrition: You’ll often find added synthetic vitamins — not because the food is nutrient-rich, but because all nutrition was stripped out during processing and had to be added back in.

The irony is that many of these “health” foods are far more processed than the foods they’re intended to replace. A chocolate Up & Go, for instance, is essentially a high-carb, synthetic cocktail dressed up as breakfast — while an actual breakfast of eggs, spinach, and avocado would blow it out of the water nutritionally.

The Role of Seed Oils and Soy in Processed Foods

One commonality in these products is the use of seed oils (such as soybean, canola, or sunflower) and soy-based derivatives. These ingredients are cheap, highly processed, and heavily subsidised in many countries. But their presence in everything from baby formula to margarine is deeply concerning.

Seed oils are rich in omega-6 fatty acids, which when consumed in excess (as they often are in modern diets), contribute to systemic inflammation — a root cause of many chronic diseases. Soy, particularly in its isolated or genetically modified form, has been linked to hormonal disruptions and digestive issues in some individuals.

What Makes a Food Truly Healthy?

Let’s strip things back to basics. A food is “healthy” when it’s:

Minimally processed — close to its natural state
Free of artificial additives — no hidden colours, flavours, or stabilisers
Rich in bioavailable nutrients — vitamins and minerals your body can absorb
Satiating and energising — not engineered to make you overeat

That means foods like pasture-raised meat, wild-caught fish, seasonal vegetables, natural fats, free-range eggs, and fermented foods. These are the real superfoods — no barcode required.

The Baby Formula Conundrum

The inclusion of soy-based baby formula in the “health” food list is especially alarming. While sometimes used as an alternative for infants with dairy sensitivities, soy formula is far from an ideal solution. It often contains phytoestrogens (plant compounds that mimic oestrogen), processed sugars, and seed oils — all in a product meant to be a baby's sole source of nutrition.

It’s a sobering reminder that the word “formula” should not be equated with “complete nutrition.” Many health professionals now advocate for donor milk or properly prepared homemade formulas where breastfeeding is not possible — options that are far more aligned with an ancestral, whole food approach.

The Cost of Convenience

Most of these “health” products are designed for convenience. They're quick, shelf-stable, and marketed to fit seamlessly into busy lifestyles. But convenience often comes at a cost: poor nutrient density, disrupted digestion, and long-term health consequences.

It may take a few extra minutes to prepare a proper breakfast or pack a lunch from real ingredients, but the long-term benefits — from energy and mental clarity to disease prevention — make it well worth the effort.

Start Reading Labels Differently

Next time you’re in the supermarket, challenge yourself to flip over the packaging. Read the ingredients list instead of just the front label. Can you pronounce the ingredients? Would you cook with them at home? If not, it’s a red flag.

Even better, shop the perimeter of the store where fresh food lives. Or support local markets and growers where seasonal, nutrient-dense food is more likely to be available and free from clever marketing spin.

Final Thoughts: Choose Food, Not Products

The examples above show just how easy it is to be misled by packaging that speaks the language of health — while delivering none of it. In a world full of engineered food-like substances, the best health decision you can make is to eat real food, not products designed to mimic it.

Forget the slogans, the endorsements, and the fortified this-or-that. If your food needs a marketing team to convince you it’s healthy, it probably isn’t. Your body deserves better — and once you start fuelling it with real, whole ingredients, the difference becomes impossible to ignore.

How many did you guess the health food from the ingredients right? Any “health” foods with ingredients that shock you? Share in the comments below!

Is Your Butcher Keeping a Secret from You?

8 Comments

If your local butcher is anything like mine, they might have a big secret…

Since I moved out of Sydney last year, I've struggled to find a good butcher. I used to have an amazing organic butcher just a short walk from my house. My butcher would make me up paleo sausages to my exact requirements (pork and apple were my favourites), order fresh turkey for me (something I find surprisingly difficult to find in Australia) and always had super cheap grass-fed bones I could use for making bone broths.

I've not seen words like “grass-fed”, “pasture-raised” or even “gluten-free” at all in my new local shops. It’s not really practical to buy meat in the city and travel back home with it – and I don’t yet have a big enough freezer to buy half a cow from a local farmer. So what’s girl to do?

I'm ashamed to say I've been walking past my local butcher for quite a few months without stopping. I glanced at the display and made a lot of assumptions.

Well yesterday, I stopped.

I've taken to roasting a piece of pork rind in the oven and filling the tray with veggies to roast in the delicious fat (try it!). Pork rind is really cheap (in keeping with my $50 budget challenge) and using good quality pork it’s a great fat source. Anyway, I couldn't find any pork rind, so stopped to have a chat with the butcher.

I asked her if they ever get in any grass-fed meat, or can order some – she told me that all of their meat is grass-fed! She pointed to an old black and white photo behind the counter, and explained that her grandfather was in the photo – and that they've been buying all their meat from the same local farm for the last three generations. It’s all naturally raised. Could she make me some gluten-free sausages? All of her sausages are gluten-free – she just never uses words like gluten-free or grass-fed because she’s found those words put people off!

What a revelation!

I bought two giant pieces of pork rind for just $3 and am so pleased to finally have a local butcher again.

So if you've not found anywhere locally, my advice is this – speak to your butcher. Chances are they too don’t realise how much of a good marketing feature their naturally raised, organic, grass-fed meat is!

Would love to know if you've had a similar experience with your butcher too?