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My $50 Weekly Paleo Budget Challenge

When I returned from my trip overseas, I went to my local Coles grocery store to get a few essentials to keep me going. I came out with one bag and $52 worse off. All I bought was a few veggies and some meat.

Now I'm working for myself (more on this soon) something has to change! It's important to me to continue eating well, but I've got to cut my food costs. I've therefore spent the last few weeks doing a $50 weekly food challenge. Where I live in Australia, this is quite a challenge. Food is expensive here. Before I started this challenge I'm ashamed to say I had no idea how much different vegetables and cuts of meat cost.

It's not been easy, but I've managed to stick $50 a week – and I've kept it paleo. Here's what I've been doing:

Shopping around

I'm lucky to live near an independent greengrocers, a butcher, an Aldi and a Coles supermarket. When I worked in the corporate world I would do almost all of my shopping in Coles because it was quick and easy. Now I incorporate all three in my daily morning walk, so I can check out the prices and see what's in season and on special offer. As I walk, I don't buy much each time I go and I make sure I'm always getting the best price. It's amazed me how much prices differ for the exact same vegetables – perhaps even from the same farm! For example I can get a whole cauliflower for $2 from the greengrocer. Or spend $3.98 on a cauliflower at Coles.

Look for specials

I've noticed every few days there are different specials in my local Coles. This week for example, Broccoli is on sale for $1.oo a kilo (2.2 pounds). It would normally be about $3 a kilo – so this is incredibly cheap. I therefore have a fridge full of broccoli at the moment – and am on the look out for broccoli recipes to use it all in! I always keep my meal plans flexible enough to take advantage of good deals like this.

Buy reduced to clear

I've also noticed everywhere I shop has reduced produce every day. I've got some great deals on packets of vegetables on their “use by” date and significant reductions on meat too. I cook fresh everyday, so it makes no difference whatsoever if it's close to the use by date.

Buy different cuts of meat

I used to buy (what I now realise are) premium cuts of meat and poultry. I'd spend $10 buying two chicken breasts – I now buy a whole chicken for about the same. Not only do I get two chicken breasts, but I get the rest of the bird – and a couple of extra meals out of it for free. It's so easy to roast a chicken.

Buy nutrient dense

With $50 to spend I don't bother buying things like lettuce, which I don't consider very nutrient dense or filling. Instead I'd rather buy veggies like kale and spinach that give far more nutrients per cent.

Buy seasonal

I used to buy avocados all the time. I didn't really look at the price. They're $2.98 EACH! I don't buy avocados at the moment. As soon as they are in season and the prices become more sensible, I'll add them back into my diet.

Try a different way

I've also started doing a few things differently. Instead of buying expensive dark chocolate, I buy a few grapes when they're on special and freeze them (if you've not tried frozen grapes – do this!). Instead of using coconut oil to roast veggies in or cook a stir fry with, I use the fat I get from the meat I cook.

Don't compromise

I'd save so much money if I bought barn eggs and cheap ground mince meat. But there are some things I won't compromise on – I won't buy ground meat or non free-range chicken or eggs. I'd love to buy all of my vegetables organic, but I just couldn't do that for under $50 a week unfortunately.

Stretch everything

Everything I buy, I try to stretch as far as I can. The chicken I roast will do several meals, then the bones will make a stock. I add yesterday's stir fry leftovers to some eggs to make a frittata for breakfast. I make my extra veggies into a soup and freeze it in batches for later.

**Yes, You Can Do Paleo on a Budget in Australia**

Eating Paleo doesn’t have to mean spending a fortune at organic grocers or boutique butchers. With a little creativity and flexibility, it’s absolutely possible to stick to clean, nutrient-dense meals while keeping your food budget in check. Shopping for seasonal produce, using every part of the animal, and embracing less trendy cuts of meat can make all the difference.

If you're in Australia — where food prices can be steep — this kind of mindful shopping takes a bit of effort, but the rewards are worth it. You’ll eat better, waste less, and develop a far better understanding of what food is really worth.

Have you tried a weekly Paleo food budget challenge? What’s your go-to affordable meal? I’d love to hear your tips for saving money while still eating real, quality food — so leave your best ideas in the comments!

Smart Paleo Eating on a Tight Budget: Tips That Work in Real Life

When people first hear about the Paleo diet, they often assume it’s only for those with endless time and an unlimited grocery budget. But as this $50 challenge proves — that simply isn’t true. In fact, Paleo can be one of the most budget-conscious ways to eat, especially when you move away from overpriced packaged “health” products and focus on whole, seasonal ingredients.

Here are some practical tips for stretching your Paleo dollars further — without sacrificing nutrition or flavour.

1. Embrace “nose-to-tail” eating

Buying a whole chicken or a cheaper cut of meat like lamb necks or beef cheeks doesn’t just save money — it’s also more nutritious. These cuts are rich in connective tissue, collagen, and flavour. You’ll also be left with bones for homemade broth, adding another meal or three to the total tally.

2. Meal prep with batch cooking

One of the easiest ways to stay within budget is to cook in large batches. Roasting a big tray of vegetables or making a slow cooker stew with tougher cuts of meat means multiple meals sorted. Soups, frittatas, and stir-fries are all great ways to use up leftovers and avoid waste.

3. Know your nutrient-dense staples

When budget is tight, you want the most nutritional bang for your buck. Think:

Eggs (preferably free-range or organic)
Liver and other organ meats (often cheap, incredibly nutritious)
Seasonal dark leafy greens like kale, silverbeet or spinach
Frozen vegetables when fresh ones are expensive
Sweet potatoes and pumpkin as filling, affordable carb sources

4. Go where the value is

In Australia, supermarkets aren’t always the best for value. Farmer’s markets, discount green grocers, Aldi, and butcher offcuts are often far cheaper — and sometimes fresher — than the big chains. Don’t be afraid to build relationships with small local stores or ask about discounts on “imperfect” produce or bones for broth.

5. Make it yourself

Ditch the $12 almond butter and make your own. Instead of buying coconut yoghurt or Paleo snack bars, try simple DIY options like chia puddings, boiled eggs, or leftover meatballs. These often take minutes to prep and cost a fraction of the price.

6. Build a flexible menu

Let your weekly meals be shaped by what’s on special or marked down. Broccoli 99c/kg? That’s your base for the week. Cauliflower for $2? Turn it into mash, rice, and soup. Flexibility allows you to eat better — and cheaper.

7. Keep flavour simple

Seasonings like garlic, lemon, ginger, and herbs add tonnes of flavour without needing fancy ingredients. Save money by skipping bottled sauces (often full of sugar and seed oils anyway) and relying on spices, vinegar, or good-quality meat fat.

You Don’t Need a Big Budget to Eat Well

A weekly Paleo budget challenge is a great way to rethink your habits, waste less, and reconnect with the true value of food. You may find yourself eating more simply, more seasonally, and far more mindfully — which is very much in line with what Paleo is all about.

Have you done something similar? What’s your go-to meal when you’re short on time and money? Share your favourite Paleo-on-a-budget tips in the comments below — let’s inspire each other to eat well without breaking the bank.

Guess the health food from the ingredients-min

Guess the health foods from the ingredients

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There are a lot of “food” products out there with health claims, and sadly a lot of people who take the claims on face value – and don't give much thought to the ingredients….

I've found five popular products (I cringe to call them foods) with health claims in my local grocery store and I'd love you to take a guess as to what each product is…

Product one – this will help you lose weight

Ingredients: Chocolate [Sweeteners (Maltitol, Sucralose), Chocolate Mass, Cocoa Butter, Sodium Caseinate, Milk Fat, Emulsifier (Soy Lecithin, Flavourings, Salt], 14% Roasted Peanuts, Sweeteners (Maltitol Syrup, Sucralose, Acesulfame Potassium, Neotame, Whey Protein Isolate, Inulin, Bulking Agent (Polydextrose), Butter (Cream, Salt), Water, Palm Kernel Oil, Peanut Butter [Peanuts, Emulsifier (Mono and Diglycerides), Salt, Antioxidant (Mixed Tocopherols)], Non-fat Dry Milk, Emulsifier (Soy Lecithin), Salt, Flavouring

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

Ingredients: Corn Syrup Solids; Vegetable Oils [Palm, Soybean, Coconut, Oleic Sunflower, Oleic Safflower]; Soy Protein Isolate; Emulsifier (Soy Lecithin); L-Methionine; L-Tyrosine; Long Chain Polyunsaturated Fatty Acids from single-cell sources [Arachidonic Acid (AA) and Docosahexaenoic Acid (DHA)]; Taurine; Nucleotides (Cytidine-5′-Monophosphate; Disodium Uridine-5′-Monophosphate; Adenosine-5′-Monophosphate; Disodium Inosine-5′-Monophosphate; Disodium Guanosine-5′-Monophosphate); L-Carnitine; Antioxidants (Mixed Tocopherols concentrate, Ascorbyl Palmitate); Lutein. Minerals: Calcium Phosphate; Sodium Citrate; Magnesium Chloride; Potassium Chloride; Potassium Citrate; Potassium Hydroxide; Potassium Bicarbonate; Ferrous Sulphate; Zinc Sulphate; Copper Sulphate; Potassium Iodide; Sodium Selenite. Vitamins: Vitamin C; Choline; Inositol; Vitamin E; Niacin; Pantothenic Acid; Vitamin A; Vitamin B2; Vitamin B1; Vitamin B6; Vitamin D; Beta-Carotene; Folate; Vitamin K; Biotin; Vitamin B12.

Product three – start your day the right way

Ingredients: Filtered Water, Skim Milk Powder, Cane Sugar, Wheat Maltodextrin, Soy Protein, Vegetable Oils (Sunflower, Canola), Hi-Maize? starch, Corn Syrup Solids, Inulin, Fructose, Cocoa (0.5%), Cereals (Oat Flour, Barley Beta Glucan), Minerals (Calcium, Phosphorus), Food Acid (332), Flavour, Vegetable Gums (460, 466, 407), Vitamins (C,A, Niacin, B12, B2, B6, B1, Folate), Salt.

Product four – the best bet for children everywhere

Ingredients: Water, Food Acids (Citric Acid, Malic Acid), Flavour, Sweeteners (Calcium Cyclamate, Acesulfame Potassium, Sucralose), Thickener (Sodium Carboxymethylcellulose), Preservatives (Sodium Benzoate, Sodium Metabisulphite), Colours (Tartrazine, Brilliant Blue).

Product five – watch your cholesterol

Ingredients: Sunflower Oil (34%); Water; Vegetable Oils; Salt; Milk Solids; Emulsifiers (471, Soy Lecithin); Preservative (202); Food Acid (Lactic Acid); Colours (Annatto, Curcumin); Vitamins (A,D); Flavours.

So what do you reckon the healthy food products are? Make your guess in the comments below – and watch this space for the answers next week!

How to cut a bell pepper capsicum technique paleo-min

How to Cut a Bell Pepper (Step-by-Step Guide)

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How do you cut yours? I always used to get seeds everywhere when I cut up a capsicum (or bell pepper as they're known elsewhere in the world), until I found this technique. No mess, no wastage – and best of all the seeds stay together and can be easily removed.

So all you need to do is:

Cut the top and bottom off the bell pepper/ capsicum
Next to one of the white sections, connecting the outside to the seeds, make a cut down
Open out the side of the pepper/ capsicum, cutting away the pieces attached to the centre as you go
Remove the seed section
Put out the stalk from the top of the capsicum/ bell pepper
Now you have three clean sections to cut up!

Why Learning How to Cut a Bell Pepper Properly Matters

Learning how to cut a bell pepper – or capsicum, as we say here in Australia – might seem basic, but the truth is, most people waste a surprising amount of this versatile veggie. Whether you're prepping for a Paleo stir-fry, stuffing them with mince, or slicing capsicum for snacking, the technique you use can make a big difference. A clean, mess-free method not only saves time but helps you get the most out of your produce.

Before I discovered this method, I used to butcher my poor capsicums. I'd slice straight down the middle, spilling seeds everywhere, and then spend ages trying to pull out the pithy white bits. Half the time I'd lose some of the actual flesh or end up with awkward shapes that were hard to cook evenly. Sound familiar?

Now, cutting a capsicum is quick, clean, and kind of satisfying. And once you master this technique, I promise you’ll never go back.

What You’ll Need

There’s nothing fancy required – just a few kitchen basics:

A clean chopping board
A sharp chef’s knife (dull knives increase the risk of injury and make the job harder)
Your chosen bell pepper/capsicum

If you're working with organic produce, give it a quick rinse and pat dry before starting. Organic capsicums are often sweeter and contain fewer pesticide residues, making them a great option if you're following a clean Paleo lifestyle.

Step-by-Step Instructions Recap

Let’s quickly revisit the technique mentioned in the original post, now with a bit more detail and visualisation to help you really master it:

Slice off the top and bottom: Use a sharp knife to cleanly cut off both ends of the capsicum. This gives you a stable base and exposes the internal structure.
Make a vertical cut next to the white rib: Look for the internal white membrane (the pith) and make a straight downward cut alongside it.
Open the capsicum: Gently roll it out flat as you cut around the inside, carefully slicing the flesh away from the core and seed section. The seeds should stay in a neat clump.
Remove the seed pod: Once the capsicum is opened out like a sheet, simply lift the seed section out and discard or compost it.
Trim the top and bottom pieces: You’ll find a surprising amount of usable flesh on the capsicum’s top and bottom. Slice off the stem and dice these pieces too – no wastage!

You now have several flat, clean pieces of capsicum ready for slicing, dicing, or stuffing. No seed explosions, no messy bits stuck in your knife, and no frustration.

What’s the Best Way to Slice a Bell Pepper?

Once you’ve opened and cleaned your capsicum, you can slice it depending on what you need it for. Here are some quick ideas:

Thin strips – perfect for stir-fries, salads, and wraps
Diced – great for omelettes, sauces, or taco fillings
Thick rings – ideal for stuffing or grilling
Julienned – long, thin matchstick shapes, perfect for snacking or veggie trays

Try to keep your slices even in size. This helps with presentation but, more importantly, ensures everything cooks evenly – especially if you're roasting or sautéing your capsicum as part of a Paleo meal.

Choosing the Right Capsicum

Not all bell peppers are created equal. Here’s how to choose the best ones next time you’re at the market:

Look for firmness: A fresh capsicum should feel heavy for its size and be firm with no soft spots.
Check the skin: It should be shiny and smooth, with no wrinkles or dull patches.
Pick your colour wisely: Red, yellow, and orange capsicums are ripe and sweet, while green capsicums are slightly bitter but still great in certain dishes.

Remember, all coloured capsicums start green. As they ripen, they change colour – and develop higher vitamin C and beta-carotene content. Red capsicums are particularly rich in antioxidants, making them a Paleo nutrient powerhouse.

Capsicum Nutrition: Why They Belong in a Paleo Diet

Capsicums are incredibly Paleo-friendly. They’re low in calories, high in fibre, and packed with nutrients – especially vitamin C, vitamin A, and several important phytonutrients like lutein and zeaxanthin.

Here’s a quick overview of what you get from just one medium red bell pepper:

Over 150% of your daily vitamin C
Good source of vitamin B6, folate, and potassium
Rich in antioxidants, which support immune function and reduce inflammation

They’re also naturally sweet without being sugary, which makes them an excellent choice for those trying to reduce their overall carbohydrate intake while still enjoying flavour and texture variety.

How to Store Cut Capsicum

Once you’ve mastered how to cut a bell pepper cleanly, the next step is storing it properly. If you’ve sliced more than you need, here’s how to keep it fresh:

Refrigerate in an airtight container – cut capsicum will stay fresh for 3–5 days when stored properly
Wrap in a paper towel – to absorb excess moisture and reduce sogginess
Freeze for later – you can freeze sliced capsicum in a single layer, then transfer to a freezer bag for longer-term storage (great for cooked dishes, not raw eating)

Paleo Meal Ideas Using Bell Peppers

Need inspiration for what to do with your neatly cut capsicum? Here are a few quick and easy Paleo meal ideas that celebrate this colourful ingredient:

Paleo Chilli: Sauté capsicum with garlic, onion, and beef mince, add tomatoes and spices – the perfect winter warmer.
Stuffed Capsicum: Fill with ground meat, cauliflower rice, herbs, and bake until golden.
Egg & Capsicum Muffins: Mix chopped capsicum into eggs and pour into muffin tins for an easy grab-and-go breakfast.
Grilled Veggie Skewers: Alternate capsicum chunks with zucchini, onion, and meat or seafood – perfect on the BBQ.
Raw Snack Platter: Dip capsicum strips into guacamole or almond butter for a quick, nutrient-dense snack.

Bonus Tips: Get the Kids Involved

Capsicum is one of those kid-friendly veggies that’s sweet, crunchy, and easy to cut into fun shapes. If you’re trying to get children to eat more vegetables (especially if you're raising Paleo kids), capsicum is your friend.

Let little ones help wash and arrange the slices, or give them small safe knives to help cut under supervision. Capsicum “boats” or “flowers” make lunchboxes far more exciting than a soggy sandwich ever could.

Final Thoughts on How to Cut a Bell Pepper

It’s a small kitchen skill – but knowing how to cut a bell pepper the right way can save time, reduce waste, and make your Paleo meals easier to prepare. Once you get the hang of this no-seed, no-mess technique, you’ll wonder how you ever did it differently.

Got your own method for slicing capsicum? Or a favourite Paleo recipe that uses heaps of them? Let me know in the comments below! I’d love to hear how you make the most of this versatile veggie in your kitchen.

Why I Buy Canned Tomatoes (and Which Brands to Avoid)

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I buy almost all of my produce fresh, but one of the few things I buy canned (shock horror!) is tomatoes.

Before I go any further – BPA

Let’s talk about BPA (Bisphenol-A). One of the main reasons put forward as to why you shouldn't buy food like tomatoes in cans, is that there is a risk of BPA exposure. As tomatoes are acidic, there is a concern about chemicals leaching from the tin liners into the produce. Unfortunately, given the acidity of tomatoes, the main way to mitigate this risk would be to buy tomatoes in glass jars. It seems that no canned tomatoes are sold in BPA-free cans (though there is a problem with that too – as those types of cans may contain another risky chemical – BPS–Bisphenol S). Yet, I still buy canned tomatoes…

So why do I buy canned tomatoes?

Until I can harvest and preserve my own tomatoes (which is going to take a good few months), I’m going to be buying them canned.

I often find the fresh tomatoes sold don't seem to be quite in season, and have been picked far too early. Use them as they are, and the flavour is completely lacking. Take them home and ripen them – and I almost always miss that sweet spot of ripeness and end up with a rotten mess. Tinned tomatoes are canned at the perfect moment and are always full of flavour.

Also – have you seen how much fresh tomatoes cost? At the time of writing this fresh tomatoes are $9.98 a kilo (for those reading from the US, that’s $4.53 a pound). No, not organic tomatoes, just regular tomatoes. That’s about $1.10 to $1.40 for one single tomato. Over a dollar for on tomato. That’s a lot of money. I hate that money has to come into it, but spending $10 on a few tomatoes to make a simple sauce is just not in my budget. I’d rather spend that money on meat.

Canned tomatoes are also peeled, which is a great convenience.

I use tomatoes as the base of so many of my recipes, so it’s handy to always have lots on hand – another reason I like to buy canned.

Yes, the BPA risk is a concern, but given this isn't a significant part of my diet, this is a risk I feel justified in taking.

But what’s in the can?

What I am concerned with, is what is actually in the can. Have you seen some of the ingredients?

I just want tomatoes in my can of tomatoes. Too much to ask for? Fortunately, there are a few brands I've found that do just contain tomatoes…

My advice is to choose a brand that is just tomatoes (no seasoning or herbs – add your own) and check the ingredients carefully.

These are some of the ingredients in some popular brands I've found. Aside from Tomatoes, tomato juice and tomato puree, the brands I looked at also contained:

Firming Agent (509),
Acidity Regulator: Citric Acid (E330)
Calcium Chloride

Here are the brands to choose and avoid

I've highlighted the ones I would use in red. I'd rather give citric acid and the other additions a miss…

Annalisa Diced Tomatoes: 100% Certified Italian Tomatoes.
Annalisa: Peeled Tomatoes: Peeled tomatoes, tomato juice.
Ardmona Whole Tomatoes No Added Salt: Tomatoes (57% Min), Tomato Juice, Firming Agent (509), Food Acid (Citric Acid).
Bella Terra Organic Italian Whole Peeled Tomatoes: Selected Organic Italian Tomatoes In Organic Tomato Puree, Organic Basil
Capriccio Diced Italian Tomatoes: Diced Tomatoes (60%), Tomato Juice, Acidity Regulator: Citric Acid (E330)
Capriccio: Whole Peeled Tomatoes: 400g Tomatoes (60%), Tomato Juice, Acidity Regulator: (Citric Acid).
Cento Petite Diced Tomatoes: Fresh Red Ripe Tomatoes, Tomato Juice, Salt, Calcium Chloride, Naturally Derived Citric Acid
Cento San Marzano Peeled Tomatoes: San Marzano Plum Peeled Tomatoes, San Marzano Puree, Basil Leaf, Naturally Derived Citric Acid, Salt
Cirio Chopped Tomatoes: Chopped Tomatoes 65%, Tomato Paste, Salt, Acidity Regulator: Citric Acid
Coles Diced Tomatoes: Tomatoes (60%), Tomato Juice, Food Acid (Citric Acid)
Coles Organic Diced Tomatoes: Organic Tomatoes (60%) ,Organic Tomato Juice (40%)
Coles Smart Buy Whole Peeled Tomatoes: Whole Peeled Tomatoes (60%),Tomato Juice,Acidity Regulator (Citric Acid)
Cook Italian Peeled Plum Tomatoes: Italian Tomatoes (65%), Concentrated Italian Tomato Juice, Acidity Regulator: Citric Acid
Dell'Alpe Crushed Tomatoes: Tomatoes, Tomato Puree, Salt, Calcium Chloride, and Citric Acid.
Heinz Chopped Tomatoes: Tomatoes (65%), Tomato Juice (35%), Acidity Regulator – Citric Acid
La Valle Italian Peeled Tomatoes: Peeled Tomatoes, Tomato Puree, Basil Leaf, Salt, Citric Acid.
Muir Glen Canned Diced Tomatoes: Organic Tomatoes And Tomato Juice, Naturally Derived Citric Acid And Calcium Chloride.
Mutti Baby Roma Tomatoes: Date Tomatoes, Tomato Juice.
Napolina Chopped Tomatoes: Chopped Tomatoes (70%), Tomato Juice, Citric Acid
Parioli Chopped Tomatoes : Chopped Tomatoes (65%), Concentrated Tomato Juice, Acidity Regulator (Citric Acid)
Pomi Sauces Chopped Tomatoes: Tomatoes
Racconto Whole Peeled Tomatoes: Tomatoes, Tomato Juice, Salt, Calcium Chloride and Citric Acid.
Woolworths Homebrand Tomatoes Diced: Diced Tomatoes (65%), Tomato Juice, Acidity Regulator (Citric Acid).
Woolworths Select Tomatoes Diced: Australian Diced Tomatoes (52%), Tomato Puree, Firming Agent (509), Acidity Regulator (Citric Acid).

Do you use canned tomatoes – or is the BPA risk a concern for you? Which is your go to brand? Share your thoughts in the comments below.

Go vegetarian - eating meat is bad for the planet-min

“Go vegetarian” they say – is eating meat really bad?

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Cooking paleo recipes with almond flour almond meal

The Ultimate Guide to Delicious Paleo Recipes with Almond Flour

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If you've done much Paleo cooking, you'll have noticed lots of recipes call for almond flour or almond meal. With flour a no-no, almond flour is a great alternative.

Cooking paleo recipes with almond flour almond meal

What's the difference between almond meal and almond flour?

Simple – almond meal is darker in colour because it is made with almonds with their skins on. Almond flour, on the other hand, is made with blanched almonds.

I prefer cooking with a more finely ground almond flour or meal as I find it a lot lighter. Another thing to bear in mind is that if you're substituting conventional flour for almond flour, you'll need to watch the temperatures – you'll probably need them a lot lower.

Make your own

You can make your own almond flour by blanching almonds and grinding them – but be careful not to over grind, or you'll end up with
almond butter.
To get really good results (like shop-bought almond flour), you'll need a grain/nut mill,
like this. If that's too much like hard work, you can buy your almond flour or meal ready to use.
Remember – buy in bulk to save money – the small packs are really expensive.

paleo recipes almond meal flour discount promo code iherb

Substituting flour for almond flour

Unfortunately, it's not as simple as substituting one cup of white or wholemeal flour for one cup of almond flour. Almond flours lack the starch and gluten found in regular flour, which may mean you need to consider adding some sort of binding ingredient like eggs. You may also find that a 1:1 substitution makes your recipe turn out too dense.

Storing almond flour

As this is an oil-based flour, you need to make sure it doesn't turn rancid (if it does, throw it away). I store mine in the freezer, but if you keep yours in a cool, dark place it should be fine for several months. Another reason to buy in bulk.

Here are some of my paleo recipes to try, which use almond flour:

Are Doughnuts Healthier Than Fruit Juice?

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I had breakfast with some friends at the weekend, and seeing some cranberry juice on the table, thought I’d try some instead of my usual tea. Now cranberries are pretty sweet on their own – but this juice was so sickly sweet, I thought my teeth were going to fall out. I looked at the ingredients (should have done that first) and saw:

Ingredients: Water, Cranberry Juice from Concentrate (25%), Sugar, Vitamin C, Flavourings

Yep, sugar and flavourings added to an already sweet and flavourful drink! And why add vitamin C to a juice made from the very fruit that contains vitamin C?

How much sugar? In a 500ml bottle a total of 53.5 grams (nearly 2 oz) of sugar. There are 4 grams of sugar in a teaspoon, meaning this one little bottle contained almost 14 teaspoons of sugar! 14!

For comparison an original glazed Krispy Kreme doughnut (surely everyone would agree this is most definitely not a health food) contains 10g of sugar. In fact, the most sugary Krispy Kreme doughnut I could find (Butterscotch Fudge) contains 53g of sugar – marginally less than the bottle of cranberry juice. Yet we all see doughnuts as a bad food – and amazingly many people still push fruit juices as a health food.

The sugar pushers seem to try to get around the ridiculous sugar contents, by giving nutritional information based on a 100ml serve. But how many people have you seen with a 500ml bottle divide it into five servings? None, because almost everyone absentmindedly finishes the bottle. And how many people get a calculator out at the breakfast table?

PS these are the ingredients for the Krispy Kreme doughnut, that contains the same amount of sugar as the fruit juice (recognise many of these?!):

Doughnut: Wheat Flour, Dextrose, Vegetable Oil (Palm Oil, Sunflower Oil), Water, Sugar, Wheat Gluten, Egg Yolks, Yeast, Skimmed Milk, Salt, Emulsifiers (E471), Preservative (E282), Stabiliser (E466), Flavourings.

Kreme Filling: Sugar, Vegetable Oil, Vegetable Shortening (Vegetable Oils, Emulsifier (E471)), Water, Ground Coffee Beans, Dried Glucose Syrup, Salt, Emulsifiers (E471, E435, E322, E477, E475), Flavouring.

Icing: Sugar, Water, Vegetable Oil, Fat Reduced Cocoa Powder (32%), Dried Glucose Syrup, Emulsifiers (E322, E471), Salt, Flavouring

Caramel Flavour Fudge: Sugar, Full Cream Sweetened Condensed Milk, Fondant (Sugar, Glucose, Water), Glucose, Vegetable Oil, Butter Oil, Natural Flavour.

Why “Natural” Doesn’t Always Mean Healthy

It’s easy to be fooled by labels. Words like “natural”, “no added preservatives”, and “made from real fruit” sound comforting, especially when applied to fruit juices. But don’t be misled — just because something starts life as a fruit doesn’t mean it ends up that way. By the time juice reaches the supermarket shelf, it’s often been filtered, concentrated, rehydrated, and loaded with added sugars, flavour enhancers, and synthetic vitamins.

Even juices that claim to be “100% fruit juice” are often from concentrate, which involves heating and reducing the juice down, destroying many of the natural nutrients in the process. What you’re left with is a sweetened liquid that behaves far more like a soft drink than a whole fruit.

Fruit vs Juice: The Blood Sugar Bomb

Eating a piece of fruit comes with natural fibre, which slows down the release of sugars into your bloodstream. But when you remove that fibre — as in juice — you’re left with a fast hit of fructose that spikes your blood sugar and insulin levels. Over time, these repeated spikes can contribute to insulin resistance, weight gain, and other metabolic issues.

For instance, to make a single glass of orange juice, you might need 3–4 oranges. Would you sit down and eat four oranges in one go? Probably not. But it’s easy to drink the juice in just a few gulps — and your pancreas gets no say in the matter.

The Problem with Portion Perception

One of the most misleading tricks in food labelling is providing nutrition information per 100ml or “per serve” — even though the packaging often contains far more than that. It’s the same tactic used for soft drinks. By breaking a 500ml bottle into 5 tiny theoretical servings, companies disguise just how much sugar is in the entire container.

It’s a labelling loophole, and it works. It makes the numbers look more reasonable — but in reality, the total sugar content is alarming. This is particularly dangerous for children and teens, who may be consuming these “healthy” juices daily, without realising the sugar load they’re taking in.

Is Fruit Juice Just a Gateway Soft Drink?

From a nutritional point of view, many commercial fruit juices behave much like a fizzy drink — delivering a quick hit of sugar, little fibre, and not much else. When they’re marketed as health foods, that makes them even more insidious. At least soft drinks are recognised as junk food. Juice, on the other hand, still enjoys a (largely undeserved) health halo.

While juice does contain small amounts of vitamins and antioxidants, the cons usually outweigh the pros. You’d get a better result — and far fewer sugars — by eating whole fruit and drinking water, or better yet, making your own smoothies with leafy greens and a handful of berries.

The Sugar Content of Common “Healthy” Drinks

Beverage	Typical Sugar Content (per 500ml)	Equivalent Teaspoons of Sugar
Cranberry Juice Drink (from concentrate)	53.5g	13.4 tsp
Orange Juice (100% juice, not from concentrate)	45g	11.3 tsp
Apple Juice	52g	13 tsp
Coca-Cola	53g	13.3 tsp
Sports Drink	35g	8.8 tsp

As you can see, many fruit juices contain just as much — if not more — sugar than their fizzy counterparts.

What Should You Drink Instead?

If you’re trying to cut back on sugar and processed food, drinks are an easy win. Here are some alternatives that keep things Paleo, natural, and hydrating:

Infused Water: Add fresh herbs (like mint), citrus slices, or berries to a jug of filtered water for a refreshing twist without the sugar hit.
Herbal Teas: Hot or iced, there are endless varieties from rooibos to peppermint that deliver flavour without artificial sweeteners.
Kombucha: A fermented tea with beneficial bacteria. Just make sure to choose varieties with no added sugar after fermentation.
Coconut Water: Naturally sweet and packed with electrolytes — but still best in moderation due to its natural sugar content.

Making Your Own Juice Alternatives

Sometimes, you just want something fruity. The good news is, there are DIY options that are far healthier than store-bought juice. Try blending a handful of berries with water, lemon juice, and a few ice cubes. You’ll get the taste of fruit, the benefits of fibre, and a much lower sugar content. If you have a juicer, focus on veggies like cucumber, celery, and kale, and add a tiny bit of apple or citrus for sweetness.

Another great trick is to make fruit and veggie ice cubes. Blend spinach, lemon and mint with water, then freeze in cubes. Drop a couple into a glass of sparkling water for a nutrient-boosted drink with no nasties.

The Takeaway

Just because a product is sold in the health food aisle or sports a “contains vitamin C” badge doesn’t mean it’s good for you. Fruit juice might come from something once wholesome, but the final product is often far from it. It’s time to treat commercial juices with the same scrutiny we give soft drinks.

If you’re aiming to eat a whole food, Paleo-inspired diet, ditching the juice is one of the easiest ways to reduce your sugar intake, improve your energy levels, and keep your blood sugar stable throughout the day. And honestly, once you retrain your palate, you'll be surprised how overpoweringly sweet most commercial juices taste anyway.

So next time you're craving a drink with flavour, think twice before reaching for that bottle labelled “100% fruit” — and remember, your best bet might just be a simple glass of filtered water with a wedge of lime.

Paleo school lunches dinners UK healthy government free-min

Paleo school lunches – dream on!

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I'm recently back from the UK, where a lot of my friends have young children. I was interested to learn about a new rule in the England, where children aged between four and seven (reception, year one and year two) are now all eligible for a free school lunch.

The idea behind this, is a great one. I gather a significant number of young children were sent to school with a lunch box of processed junk. The same children aren’t likely to go home to a good meal either. By giving all children a hot school dinner, at least we can be certain they are getting at least one good meal a day.

There has been a lot of research on the issue, which has shown children getting a regular “healthy” meal concentrate better and perform better academically.

Whilst packed lunches are still allowed, obviously for financial and social reasons, children taking that option are likely to be in the minority.

It all sounds great

Well yes, it does all sound like a great idea. Until one of my friends showed me the kinds of food on the “healthy” school dinner menus. Of course (and how could I have expected it to be any different) the offerings are based on conventional wisdom and the good old food pyramid.

That’s right, make sure children get their six (SIX!) daily serves of grains (especially wholegrains) – and watch out for those bad saturated fats!

Here are some of the meal plans for the free school lunches:

So whilst there’s a balance of lots of different types of food – aren’t they carb heavy? With options like pizza AND potatoes, pasta bake AND garlic bread and even Macaroni cheese and bread – there seems to be quite a lack protein and fat.

What’s the answer?

Clearly nothing is going to change until the government see sense on the food pyramid. And when almost all of the school children will be eating the free school dinners, I’m sure it would be very difficult to go against the flow and insist your child takes in a homemade packed lunch.

If you’ve got children, I’d love to know what their school lunch policy is and what you do about it. Please share in the comments, below.

In case you couldn't read the photo, here are the main course school lunch options in full:

• Loaded vegetable pizza with new potatoes and garden peas
• Lentil pasta layer with mixed vegetables
• Spaghetti Bolognese with sweetcorn
• Sweet potato & cheddar cheese whirls with country style potatoes & broccoli florets
• Roast chicken with gravy, stuffing, roast potatoes and spring cabbage
• Quorn fillet with roast potatoes and carrots
• Tempura fish goujons with crispy herb and baked beans
• Cheese and potato pie with green beans
• Cumberland sausages with gravy mashed potatoes and sweetcorn
• Roasted vegetable filled Yorkshire pudding with mashed potato and baked tomatoes
• Mediterranean vegetable pasta bake with garlic bread and vegetable medley
• Jacket potato filled with Boston beans and broccoli florets
• Savoury pork pies with crispy herb potatoes and baked beans
• Frittata with crispy herb potatoes and vegetable medley
• British roast beef with gravy, roast potatoes and cauliflower
• Vegetable crumble with roast potatoes and green beans
• Salmon fish fingers with lemon mayonnaise, potato wedges and garden peas
• Cheese ploughmans with carrot and orange salad
• Chicken fajita wrap with potato salad and mixed salad
• Quorn sausage and tomato roll with potato salad and sweetcorn salsa
• Quorn balls in tomato sauce with spaghetti and garden peas
• Cheese and onion pasty with mashed potatoes, homemade tomato sauce and roasted summer vegetables
• Reggae Reggae chicken with cous cous and sweetcorn
• Margherita pizza with coleslaw
• Roast pork with gravy, apple sauce, roast potatoes and cabbage
• Country bake with roast potatoes and carrots
• Chilli beef with rice and mixed vegetables
• Macaroni cheese with herby bread and broccoli
• Baked fish with country style potatoes and garden peas
• Vegetarian stack with country style potatoes and green beans

Analysing the Nutritional Value of UK School Dinners

Taking a closer look at the options listed in the UK’s free school lunch programme reveals a recurring trend – a heavy emphasis on carbohydrates, particularly refined grains. From macaroni cheese paired with herby bread, to vegetable pasta bakes and cheese-laden pies, the dominant macronutrient is clearly carbohydrate. Protein, although present in meals like roast chicken or chilli beef, is often minimal or overshadowed by carb-heavy accompaniments.

The issue is not just an overabundance of carbohydrates – it’s the lack of healthy fats and bioavailable protein that Paleo families are likely to notice. Fat-soluble vitamins (A, D, E, K) require dietary fat for absorption, and without sufficient sources like oily fish, avocado, ghee or olive oil, these essential nutrients may be poorly utilised by growing children.

Why It Matters for Developing Bodies and Brains

During early childhood, stable blood sugar levels are critical for concentration, behaviour regulation, and cognitive development. Meals high in refined or starchy carbohydrates can lead to rapid spikes and crashes in glucose, which may affect focus and mood in the classroom. While a child may feel full immediately after a carb-heavy lunch, they’re likely to feel tired or distracted not long after.

Protein, on the other hand, is essential for growth, tissue repair, and neurotransmitter function – all vital processes for developing children. Quality sources of protein, such as pastured meat, wild fish, and eggs, are rarely the star of these school lunches. Meanwhile, healthy fats support brain development and sustained energy, but seem to be almost entirely absent in favour of low-fat dairy and meat substitutes like Quorn.

The Influence of Food Policy and Budget Constraints

It's important to acknowledge that these menus are crafted under tight budget constraints and government guidelines still rooted in outdated nutritional models. The food pyramid – and its UK equivalent, the Eatwell Guide – remains a fixture in institutional meal planning, with its insistence on prioritising starchy foods and minimising saturated fat.

As a result, schools are under pressure to deliver meals that fit both budget and policy, rather than prioritising nutrient density. Processed vegetarian options like Quorn products and cheese-based meals become go-to solutions, even if they fall short nutritionally.

What Can Paleo Parents Do?

Parents committed to a Paleo lifestyle are faced with a dilemma. Opting out of school dinners and sending a packed lunch may seem the ideal solution – but for younger children, peer pressure and the desire to “fit in” can be strong deterrents. Some schools also place restrictions on packed lunches or discourage foods that don't align with their nutritional messaging.

Here are a few ways to navigate this challenge:

Pack smarter: Create packed lunches that resemble typical lunchbox staples but use Paleo swaps – such as meatballs instead of sandwiches, or coconut yoghurt with berries instead of flavoured dairy.
Educate your child: Age-appropriate conversations about food, energy, and health can empower children to make better choices and understand why they eat differently from some of their peers.
Collaborate with the school: Some schools are open to discussion. You might find allies in other parents or even a sympathetic teacher who values whole food nutrition.
Be flexible when needed: While consistency is ideal, occasional school meals won’t undo a nutrient-rich diet at home. Focus on the overall weekly intake.

Reimagining School Lunches for the Future

Change in institutional settings is slow, but it's not impossible. As more parents question the nutritional logic behind school meals, pressure on government policymakers may eventually lead to revisions. In the meantime, advocating for better education around food and offering feedback to school boards may sow seeds of change.

Imagine school menus that included:

Free-range chicken skewers with roasted vegetables
Beef and sweet potato shepherd’s pie with steamed greens
Wild salmon fishcakes with slaw and avocado
Egg frittata slices with seasonal vegetables
Broth-based soups with slow-cooked meat and root veg

These meals are affordable, filling, nutrient-dense, and enjoyable – and they could redefine how children experience food at school.

Let’s Keep the Conversation Going

The intention behind the free school lunch scheme in the UK is admirable. But without meaningful reform to nutritional guidelines, the execution leaves much to be desired. For Paleo families, it's not just about eliminating grains or sugar – it's about supporting long-term health, development, and a positive relationship with food from the earliest years.

Does your child’s school serve similar meals? Have you had any success advocating for better food options or navigating the lunch dilemma in your own family? Share your stories and ideas in the comments – let’s work together to make real food the norm, not the exception.

What If It’s All a Big Conspiracy?

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So conventional wisdom tells us that saturated fat is bad for us. We must only consume low-fat foods. We must eat 6 – 11 servings of healthy wholegrains every day. We must cook in healthy vegetable oils. We should avoid eating meat (especially red), especially on meatless Mondays. We should replace meat with soy instead. We need to make sure we have low cholesterol. We should take preventative statins.

And so what happens?

We eat processed low fat, high carb foods. The grain and junk food companies retain the power. They fund studies and lobby governments. We’re reminded to eat more of their products for the good of our health.

We get sick, but luckily there’s a drug to help us with that. It gives us side effects, but luckily there’s a drug to help us with that. It gives us side effects, but luckily there’s a drug to help us with that. The drug companies make lots of money and retain a lot of power. They fund studies and lobby governments. We’re reminded to take their drugs to save our ailing health.

Conventional Wisdom and Paleo: Time to Rethink the Narrative?

Let’s be honest – it’s hard not to feel a little suspicious when you start looking closely at what “conventional wisdom” tells us about health. Eat your fortified cereal. Avoid red meat. Swap butter for margarine. Take your statins. Count calories. Avoid saturated fat. And – whatever you do – make sure to never skip breakfast. This advice has been drilled into us for decades, often by government guidelines, food marketers, and even well-meaning professionals. But what if much of it is based on flawed science, outdated thinking, or worse – economic interests?

When you begin exploring the Paleo lifestyle, the cracks in mainstream health messaging start to show. Suddenly, it’s not so outrageous to ask: what if the real conspiracy is that we’ve been steered away from the very foods that keep us well?

The Rise of Conventional Dietary Advice: Where Did It Come From?

Most of what we think of as “conventional wisdom” around food was cemented during the second half of the 20th century. The now-infamous “lipid hypothesis” – which linked dietary saturated fat to heart disease – gained traction after Ancel Keys' Seven Countries Study. This cherry-picked data, combined with heavy lobbying from grain and vegetable oil industries, led to decades of anti-fat messaging.

As a result, government guidelines shifted to promote:

Low-fat, high-carb diets
Grain-based meals as the foundation of a “healthy diet”
Vegetable oils as the new “heart healthy” alternative to traditional fats like butter, ghee, or lard
Processed, fortified foods as a solution to “nutrient gaps” caused by these very dietary shifts

And with that, an entire food system emerged – one reliant on low-cost grains, industrial processing, mass production, and global distribution. It’s convenient. It’s profitable. But is it really making us healthier?

Is It a Conspiracy – or Just a Convenient Coincidence?

Let’s be clear: not every misguided food guideline or pharmaceutical push is the result of a shadowy backroom deal. But when you follow the money, patterns emerge:

Grain subsidies keep processed food cheap, while fresh whole foods often cost more.
Food corporations fund nutrition research – and unsurprisingly, results tend to support their products.
Pharmaceutical companies earn billions from managing lifestyle diseases, not preventing them.
Lobbying groups influence dietary recommendations, school lunch policies, and labelling laws.

It’s not hard to imagine a system where maintaining the status quo benefits those in power. In fact, the idea that animal fat and cholesterol were bad for us allowed processed food companies to step in with low-fat alternatives filled with sugar, starch, gums, and industrial seed oils – all perfectly legal, highly profitable, and backed by slick marketing.

The Paleo Response: Going Back to What Works

While modern nutrition advice has often shifted like the wind, Paleo remains rooted in one core principle: eat the foods your body is biologically adapted to thrive on. That means:

Pasture-raised meat and organs
Wild-caught seafood
Seasonal vegetables and fruits
Natural fats like tallow, ghee, avocado, and olive oil
Fermented foods and nutrient-rich broths

This isn’t a trend – it’s a return to ancestral eating patterns that supported human health for hundreds of thousands of years before breakfast cereals, margarine, and soy-based meat substitutes entered the chat.

The Soy Swap: Health Food or Industrial Filler?

One of the more telling signs that conventional dietary advice might be working against us is the rise of soy. Marketed as a “healthier” plant-based protein, soy has become a mainstay in everything from faux meat to baby formula. But here’s what most people don’t hear:

Soy is one of the most genetically modified crops globally
It’s often heavily sprayed with glyphosate and other chemicals
Unfermented soy contains phytoestrogens that may disrupt hormonal balance
It’s commonly used as a filler or cheap protein replacement in processed food

In the context of Paleo, soy is out. It doesn’t fit our evolutionary blueprint, and it’s rarely eaten in traditional societies unless it’s been fermented for long periods (like in miso or natto). Yet soy continues to be championed by mainstream nutrition messaging. Why? Because it’s cheap to grow, easy to process, and profitable.

The Statin Story: Are We Solving the Wrong Problem?

Another cornerstone of modern conventional wisdom is the idea that we need to lower our cholesterol – often with statin medications. The assumption is that high LDL equals high risk of heart disease. But the research is far more nuanced than that.

Cholesterol is essential to human life. It’s the building block of:

Hormones
Brain function
Vitamin D
Cell membranes

Instead of demonising cholesterol, the Paleo approach looks at context. Inflammation, insulin resistance, and oxidised LDL may be far more significant factors in heart disease risk than cholesterol numbers alone. And once again, a real food, low-inflammation diet – like Paleo – may do more to support heart health than any pill ever could.

So, Is It Really a Conspiracy?

Whether you believe the system is actively conspiring or simply benefiting from our continued sickness, one thing is clear: mainstream dietary advice hasn’t made us healthier. Rates of obesity, type 2 diabetes, autoimmune conditions, digestive issues, infertility, and mental health struggles have all exploded in the same decades that we were told to eat more grains, less fat, and replace butter with margarine.

The Paleo message doesn’t require a tinfoil hat. It just asks us to look at the results. What’s more trustworthy: advice that’s left generations overweight and undernourished, or the simple idea that our bodies thrive on the same foods that fuelled our ancestors?

How to Break Free from the Conventional Narrative

So, if you’re starting to question the mainstream message – welcome. Here are a few ways to begin reclaiming your health, one choice at a time:

Question the source. Always ask who’s funding the study or writing the guidelines. Is there a vested interest involved?
Eat real food. If it doesn’t come from a farm, forest, or the sea – think twice before putting it in your trolley.
Learn from traditional cultures. Look at diets that sustained health across generations, without access to modern medicine.
Listen to your body. The best nutrition advice comes from your own energy, mood, sleep, digestion, and wellbeing.
Connect with others. Join Paleo Meetups, read widely, and share ideas with people who value real food over marketing hype.

Final Thoughts: You’re Allowed to Ask “What If?”

The beauty of the Paleo lifestyle is that it puts power back into your hands. It encourages you to question, to observe, and to choose based on evidence and lived experience – not marketing campaigns or decades-old dogma.

So yes – what if it is all a big conspiracy? What if we’ve been sold a low-fat, high-carb, soy-filled, statin-dependent lie? And what if the way out isn’t complicated, expensive, or extreme – but simply a return to the way humans have always eaten?

Have you had an “aha” moment that made you question the mainstream narrative? I’d love to hear your story in the comments below. The more we share, the more we empower each other to think critically, eat better, and live more vibrantly.

Weird paleo google searches paleo network-min

fish sweet plantains and baked dolphin recipe

Hmmm… dolphin recipes? I didn’t think you’re allowed to eat dolphin this side of Japan? Either way, nope – not here! How about a nice bit of salmon instead?

how to inspect the liver. lungs, heart spleen and skirt(diaphragm)

Not sure if a veterinarian, butcher or medical site would have been more helpful?

do they sell coconut oil in sydney, australia

Now this I can help with. Yes. Yes they do. Australia is quite progressive these days – you can even buy take away coffee!

breakfast recipe no egg for 80 kids

80 kids? Well unfortunately I don’t have any recipes for that many people. But maybe you could use a normal sized recipe and multiply the quantities out several times?

stoned and want a quick snack to make

I have literally no idea why this lead you to my blog? But you should probably make some avocado chocolate mousse.

dangers of almonds and red wine

Running out, probably?

will it still make a difference if i eat paleo during the week and then weekends off?

Do you really need an answer to this?

what bit is mince off a cow?

Definitely all the bad bits. Make your own.

can i go straight to stage 3 on paleo diet

There’s a stage three? Mind = blown. No one has ever mention stage 3 to me before. Is it some kind of insider secret?

what is so special about grass

Hmm… I have no idea where to start with this one.

does anybody stay with the paleo diet for more than 3 months

Definitely not. Just for the two weeks it takes to drop 6 dress sizes. Then they all go straight back to junk food. And on a similar theme…

will paleo not work if i drink diet coke

how many coconuts will get me 10 litres of oil

If you’re about to start making your own coconut oil for the first time, this probably shouldn't be the first question you Google?

can you eat the avocado seed

Not sure why you’d want to?

paleo before and after losing thigh fat

So specific…

paleo emergency travel vegetables

You know when you’re travelling, and you’ve forgotten to bring some veggies with you, then it’s an EMERGENCY?

cheap paleo pills

Is this those awesome paleo pills that you can take before and after eating junk food, to mitigate the effect?

low fat pailo lunches

Low fat? Low fat paleo? Is that a thing?

paleo sucks

This may or may not have been written by the people who Google searched for:

are soft drinks paleo?

and

is bread paleo

and possibly

can you have margarine on a paleo diet

We need to talk.

Any tips for our Google searchers? Help them out in the comments below!