The Ultimate Paleo Guide to Cooking Oils
In the Paleo world, we’re not scared of fat. Quite the contrary – we embrace healthy fats and encourage liberal consumption. We worship the health giving properties of coconut oil, olive oil and grass fed ghee. At the same time, we understand the danger of rancid seed oils with a scarily high Omega 6 content. All the information about fats can be somewhat confusing – so do you know what oil to use, and when to use it?
Coconut Oil
My personal favourite – and perhaps the all-round king of cooking oils, coconut oil really is a product that no Paleo kitchen is complete without. It’s shelf stable, rich in healthy medium chain triglycerides and doesn’t oxidise easily. It’s perfect for using in baked goods, for frying, for roasting vegetables – or just eating by the spoonful. Many people also use it as a natural moisturiser, hair product or lip balm. It’s also been proven to have antibacterial effects and is excellent for improving your gut health, boosting your immunity and improving your metabolism. If you’d rather not stock up on lots of different oils, coconut oil has to be the first on your list.
Make sure you buy the unrefined ‘extra virgin’ kind – it’s solid at room temperature and liquid at around 24 degrees C (76F). It can be pretty expensive compared to things like olive oil, which is why I buy mine in bulk!
Ghee
Ghee always throws up a bit of confusion for us Paleo folk, not least because it’s a form of dairy and dairy isn’t part of the Paleo framework. Yes, Ghee is clarified butter – but the process that makes it removes the problematic casein and lactose content. If you don't tolerate other forms of dairy, you'll probably still be ok with ghee. I’ve recently started including it in my diet, with excellent results – and it tastes amazing too!
It has a great omega 3 : omega 6 ratio (roughly 1:1) and is rich in vitamins A, D, E and K2. It’s one of the most stable fats for cooking at high temperatures, so is great for frying and roasting. However, it is expensive, and if you can’t buy it grass fed, you’re probably better off without it altogether.
Palm Oil
Similar to coconut oil in that it is shelf stable and rich in healthy saturated fats, palm oil is generally more expensive and harder to find. It also draws about controversy because of its sustainability and the impact palm oil farming is having on Orang-utan populations. If you can find it from a verified, sustainable source, and you can afford it – then use it much as you would in coconut oil (except in baking). If you can’t, stick to the good stuff above.
Olive Oil
Probably the most popular and well known healthy oil – olive oil is one of those that you can enjoy with your conventional wisdom friends without getting into an argument about the health benefits of saturated fats. It stands up fairly well to heat, so makes a decent oil for light pan frying – but it’s much better as a dressing, drizzled liberally onto salads, meats, or used in pesto. You’ll find lots of different flavours and colours of olive oil on the shelves; just make sure you always buy ‘Extra Virgin’ and ideally organic. In my experience, the darker the colour, the tastier it will be.
Animal Fats
Animal fats are much maligned in conventional wisdom, but why so?
Avocado Oil, Walnut Oil and Macadamia Oil
Experiment with these as dressings and enjoy their unique flavours – but don’t attempt to cook with them. They’re not the most heat stable, and besides, they’re expensive so why would you want to? Buy them in dark bottles where possible to minimise oxidation.
Storage Matters: Keeping Your Oils Fresh
Even the healthiest Paleo cooking oils can become harmful if they’re stored incorrectly. Oxidation is a real issue — especially for oils that are sensitive to light, air, or heat. If your olive oil is sitting in a clear bottle by the stove, it’s probably well on its way to rancid. Make sure you always:
- Store oils in dark glass bottles (or stainless steel) away from sunlight
- Keep lids tightly sealed to reduce air exposure
- Avoid storing oils near the oven or other heat sources
- Buy smaller quantities if you don’t use oil quickly — freshness is key
As a general rule, saturated fats like coconut oil, ghee, and tallow are more stable and less prone to oxidation, whereas oils like walnut or macadamia are far more delicate.
What About Smoke Points?
If you’ve ever wondered why some oils are better for high-heat cooking while others are only suited for drizzling, it comes down to their smoke point — the temperature at which oil begins to break down and produce free radicals. Here’s a quick guide for common Paleo oils:
| Oil/Fat | Approx. Smoke Point (°C) | Best Use |
|---|---|---|
| Coconut Oil | 177–232°C | Frying, roasting, baking |
| Ghee | 250°C | High-heat cooking, sautéing |
| Olive Oil (Extra Virgin) | 160–190°C | Dressings, light pan-frying |
| Avocado Oil | 270°C | Grilling, frying, searing |
| Tallow | 200–250°C | Deep frying, roasting |
| Duck Fat | 190°C | Roasting, shallow frying |
Choosing the right oil for the right purpose isn’t just about taste — it’s also about health. When oils are overheated past their smoke point, they degrade, releasing harmful compounds and destroying beneficial nutrients.
Rendered Animal Fats: Rediscovering the Old Ways
While tallow, lard, and duck fat may have fallen out of favour during the low-fat craze of the 80s and 90s, they’re making a comeback in the Paleo community — and for good reason. These traditional fats are:
- Stable at high temperatures
- Rich in flavour
- Loaded with fat-soluble vitamins (especially if grass-fed or pasture-raised)
- Inexpensive to make at home from leftover cuts
If you roast meat regularly, don’t throw away the drippings. Strain and store them in a glass jar in the fridge — they make amazing roast potato fat or can be used in pan-frying savoury dishes. Homemade tallow (from beef) and lard (from pork) are especially good for stir-fries, frying eggs, or crisping up vegetables. Duck fat, in particular, is revered for its unmatched flavour when roasting root vegetables or making confit.
Sourcing Paleo-Friendly Oils
When buying fats and oils, the source is everything. Not all ghee is grass-fed. Not all coconut oil is cold-pressed. Not all olive oil is even real! Look for the following to get the best quality:
- Extra Virgin Olive Oil: Cold-pressed, dark bottle, ideally Australian, Spanish, or Italian with harvest date on label
- Coconut Oil: Organic, cold-pressed, virgin (avoid refined unless deodorised for a specific purpose)
- Ghee: Grass-fed, cultured if possible
- Tallow & Lard: Grass-fed and pasture-raised, ideally homemade from clean animal fat
- Avocado & Macadamia Oils: Cold-pressed, sold in dark glass bottles, no additives
With so many oils diluted or blended with cheaper alternatives, it pays to read labels carefully. If the price seems too good to be true, it probably is.
Flavour First: Cooking Oils as Ingredients
In Paleo cooking, oils aren’t just functional — they’re part of the recipe. Each one brings its own distinct character to a dish. Use ghee to create nutty depth in your scrambled eggs. Roast pumpkin in duck fat for a rich, velvety texture. Drizzle macadamia oil over grilled zucchini for a slightly sweet, Australian bush-tucker edge.
The secret is to match the oil to the mood. Coconut oil adds a tropical twist to curries or baked sweet potatoes, while olive oil is perfect for Mediterranean-style dishes. And if you’re lucky enough to get your hands on homemade tallow? Roast up a big tray of carrots, parsnips, and beets and let the flavour do the talking.
Summary: Choose Wisely, Cook Boldly
Fats are foundational to the Paleo diet — not feared. They provide satiety, help absorb nutrients, and bring essential flavour to our meals. By choosing heat-stable, minimally processed, nutrient-dense oils, you’ll get all the benefits without any of the downsides of modern processed fats.
Still using vegetable oil “just to finish off the bottle”? Do yourself a favour and toss it. Stock your pantry with oils that your great-grandparents would recognise — and your body will thank you.
🥥 What’s your go-to Paleo cooking fat these days? Tried duck fat on roasted cauliflower yet? Let me know what you’re cooking with in the comments below!
My Vitamin C Secret Green Smoothie
Not only is this delicious smoothie bursting with over 100% of your daily requirement of vitamin C – you’d never know it was hiding a bunch of greens in there too! When I made it, it came out a wonderful deep red, thanks to just a touch of beetroot and a dash of pomegranate juice. A great way to load up on greens without drinking something, well, green! This is very low sugar for a smoothie as well, as it’s a good balance between fruit and veg.
Vitamin C Secret Green Smoothie
A delicious and nutrient-packed smoothie that bursts with over 100% of your daily requirement of vitamin C. This deep red smoothie hides a bunch of greens, making it a great way to load up on veggies without drinking something green. It's also low in sugar, striking a perfect balance between fruit and veg.
Servings: 2 Serves
Calories: 100kcal
Cost: $10
Equipment
- High-powered blender
Ingredients
- 200 ml water
- 50 ml pomegranate or acai juice
- 1 large handful fresh spinach
- 1 handful fresh blueberries
- ½ cucumber peeled and chopped
- ½ orange peeled
- ½ raw beetroot peeled and chopped
- Crushed ice for serving
Instructions
- Blend the Ingredients: Whizz together all ingredients in a high-powered blender until smooth.
- Serve: Serve over a touch of crushed ice & enjoy!
Notes
- Adjust the amount of pomegranate or acai juice based on your taste preference.
- For added creaminess, consider adding a small piece of avocado.
- This smoothie is best enjoyed fresh but can be stored in the refrigerator for up to a day.
Why This Smoothie Works So Well
One of the biggest challenges people face with smoothies is the sugar content. Many shop-bought options are loaded with fruit sugars and lack protein, fat, or fibre to balance them out. This Secret Green Smoothie stands out for its balance of nutrients. It’s designed to provide a substantial hit of vitamin C, with minimal sugar, and a powerful dose of greens – all while tasting great.
The Power of Vitamin C
Vitamin C is essential for a healthy immune system, collagen production, and antioxidant protection. This smoothie includes ingredients like pomegranate juice and beetroot, both naturally rich in vitamin C and other polyphenols. Regularly consuming foods rich in this vitamin supports your skin, joints, and cardiovascular system. For those following a Paleo diet, getting nutrients from whole food sources is key – and this smoothie delivers just that.
Hiding Greens the Delicious Way
Getting more leafy greens into your diet doesn’t have to mean eating endless salads. In fact, this smoothie is a stealthy way to pack in greens like spinach or kale. Because of the beetroot and pomegranate, you won’t even notice the green colour – or the earthy taste. If you’re trying to get kids (or picky adults) to eat more greens, this is a great way to do it without the fuss.
Optional Add-ins for Extra Nutrition
Depending on your preferences and dietary needs, there are plenty of optional extras you can add to this smoothie without impacting the flavour:
- Collagen peptides – great for skin, joints, and gut health
- Chia seeds – for added fibre and omega-3s
- Avocado – to boost healthy fat and make the smoothie creamier
- Ginger or turmeric – anti-inflammatory and great for digestion
- Lemon or lime juice – enhances the flavour and vitamin C even more
Make-Ahead and Freezer Friendly
You can pre-portion your smoothie ingredients in freezer bags or containers to make your mornings easier. Just dump them into a blender with your chosen liquid (like coconut water or almond milk) and blend. The texture stays smooth, and the nutrient density is preserved.
Best Times to Enjoy This Smoothie
While it’s ideal first thing in the morning, this smoothie also makes a brilliant post-workout option. Its combination of nutrients helps replenish what you’ve lost while training and gives your cells a much-needed antioxidant boost. It’s also a perfect choice during flu season or any time your immune system needs extra support.
Making It Kid-Friendly
If you want to share this with younger family members, consider using a frozen banana or a few strawberries to make it a bit sweeter without relying on added sugars. A reusable smoothie pouch or fun straw can help get kids on board too!
What to Serve Alongside
Pair this smoothie with a boiled egg or some leftover roast chicken for a protein boost. You could also serve it with a few slices of avocado toast on a Paleo-friendly bread to make it a complete breakfast.
Tips for Getting the Smoothest Texture
Use a high-speed blender, and always blend the greens with your liquid first before adding the other ingredients. This helps break down any fibrous bits and creates a more pleasant texture. Adding the beetroot in small chunks also helps to avoid any grittiness.
Let’s Talk Colour
One of the reasons this smoothie is so appealing is its vibrant red hue. Colour plays a big role in how appetising we find food, and that’s part of why this smoothie works so well. It looks beautiful, tastes great, and still delivers a serious dose of nutrients.
Understanding Natural Vitamin C Sources
While oranges get all the fame, many other fruits and vegetables offer higher vitamin C content – without the sugar spike. Think of ingredients like kale, broccoli, capsicum, parsley, and even kiwi fruit. In this smoothie, we’re leaning on pomegranate, beetroot, and leafy greens to deliver a more stable, wholefood-based vitamin C hit. These sources are less likely to cause a blood sugar crash, making them ideal for anyone following a low-glycaemic or Paleo lifestyle.
Supporting Immunity the Paleo Way
The Paleo approach focuses on whole foods, seasonal eating, and nutrient density – all of which support a strong immune system. This smoothie aligns perfectly, offering immune-supporting compounds not just from vitamin C, but from plant polyphenols, natural nitrates (from beetroot), and anti-inflammatory compounds. For those prone to colds or fatigue, adding this smoothie into your morning routine can provide that extra layer of defence.
Blending vs Juicing: Why It Matters
Unlike juicing, which strips fibre from fruits and vegetables, blending keeps the whole food intact. This matters, especially in a Paleo context, where fibre plays a key role in digestive health, satiety, and gut microbiome balance. The leafy greens in this smoothie provide insoluble fibre, which helps to keep things moving, while the fruit and beetroot contribute soluble fibre for feeding beneficial bacteria.
Smart Smoothie Upgrades
Want to customise this base smoothie recipe for your specific health goals? Here are a few tailored ideas:
- Energy boost: Add a teaspoon of maca powder or raw cacao for a natural lift
- Gut health: Try adding a splash of coconut kefir or a spoonful of sauerkraut juice
- Hormonal support: Add flaxseeds or sesame seeds, which are rich in lignans
- Detox support: Add fresh coriander to help bind heavy metals
How to Batch Prep for the Week
To make weekday mornings stress-free, prep your smoothie ingredients in jars or ziplock bags and freeze them. Combine your greens, chopped beetroot, and fruit in each bag. In the morning, simply pour into your blender with your chosen liquid and blend until smooth. Not only does this save time, but it helps reduce waste and makes it far more likely that you’ll actually stick to your healthy breakfast habit.
Vitamin C Absorption: Best Practices
To get the most out of the vitamin C in your smoothie, pair it with ingredients that help absorption. Fat-soluble compounds, like the healthy fats found in avocado or chia seeds, aid in the uptake of certain antioxidants. Additionally, the iron in leafy greens is absorbed more efficiently when eaten alongside vitamin C – so this smoothie is doing double duty.
What Makes This Smoothie Paleo?
Unlike commercial smoothies, which often include yoghurt, added sugar, or processed juice concentrates, this recipe sticks to whole, unprocessed ingredients. No dairy, no grains, no additives – just nutrient-rich produce, blended to perfection. The natural sweetness comes from fruit and beetroot, not syrups or juices, aligning with the principles of ancestral nutrition.
Other Creative Ways to Use the Base
This smoothie isn’t just for drinking! Pour it into:
- Popsicle moulds for a summer-friendly treat
- Ice cube trays to use in future smoothies or mix into water for flavour
- Chia pudding bases for a vibrant, fruity breakfast option
Stretch your ingredients further and reduce food waste by reimagining your smoothie in creative ways.
Boosting Your Child’s Nutrient Intake
Fussy eaters often miss out on vital nutrients – especially if they dislike vegetables. By presenting this smoothie in a fun cup or even adding a silly name like “Super Red Power Juice,” you’re more likely to get buy-in from kids. You might even involve them in the prep process, letting them choose a few ingredients to feel ownership of their healthy choice.
Seasonal Swaps to Keep Things Fresh
Depending on what's in season, try rotating your ingredients:
- Swap beetroot for carrot or roasted pumpkin
- Use raspberries or mango instead of pomegranate
- Try cos lettuce or baby spinach when kale isn’t available
Eating seasonally is a big part of the Paleo lifestyle – and often far cheaper too, especially here in Australia where produce cycles can vary widely between states.
More Than Just a Smoothie
Think of this recipe not just as a drink, but as a simple, powerful tool in your health toolkit. It’s a low-effort, high-reward way to introduce variety, phytonutrients, and colour to your diet – without needing to cook. When mornings are rushed or your appetite is low, this smoothie can help you stay on track with your wellness goals.
Inspired to Try More?
If you love this smoothie, you might also enjoy experimenting with other vegetable-based blends. Think cucumber and mint, carrot and ginger, or even cauliflower and berry for a lower-carb option. The more vegetables you can sneak in without noticing, the more powerful your nutrition becomes – without sacrificing taste.
How do you sneak greens into your meals? Let me know in the comments – I'd love to hear your go-to tricks!
Final Thought
Don’t be afraid to experiment. The best thing about smoothies is how adaptable they are. You can swap the beetroot for carrot, use different greens, or even add herbs like mint or basil for a completely different profile. The core idea is to make vegetables delicious – and this recipe does exactly that.
Slow Cooked Chicken Livers with Cayenne & Paprika
After finally acting on my resolution to use more offal in my cooking, I went to the butcher and purchased some chicken livers (along with some other interesting-looking cuts, which I’m sure you’ll read about soon!). Initially, my first attempt was pretty unsuccessful; the meat turned out tough. Although the flavour was good, it felt like it hadn't quite reached its potential. Therefore, I decided that next time, I would cook them much more slowly to ensure they are ultra-tender and full of rich flavour. Consequently, I paired them with the smoky and pungent flavours of paprika and cayenne, which turned out to be a match made in heaven in these slow-cooked chicken livers.
Slow Cooked Chicken Livers with Cayenne and Paprika
Slow Cooked Chicken Livers with Cayenne and Paprika is a delicious and nutritious dish, perfect for those looking to incorporate more offal into their diet. This recipe features tender chicken livers simmered in a smoky, spicy sauce, creating a rich and flavorful meal that's both paleo and satisfying.
Servings: 4 people
Calories: 250kcal
Cost: $12
Equipment
- Heavy-based frying pan
Ingredients
- 750 g organic free-range chicken livers
- 2 large onions peeled and finely chopped
- 2 red peppers deseeded and chopped into slices
- 1 tbsp sweet paprika
- 1 tbsp smoked paprika
- 1 tsp cayenne pepper
- 200 ml tomato passata
- Olive oil
- Sea salt and black pepper
Instructions
- Trim and Cut: Firstly, cut any stringy bits away from the livers, then cut them into strips. This helps ensure even cooking and tender results.
- Brown the Livers: Then, heat a little olive oil in a heavy-based frying pan over high heat. Add the chicken livers and brown them by cooking for 2 minutes on each side. Remove from the pan and set aside.
- Sauté the Onions: Next, lower the heat to medium, add a little more olive oil, and then add the chopped onions. Fry until softened, which should take about 5 minutes.
- Add Spices: Then, add the sweet paprika, smoked paprika, and cayenne pepper to the onions. Fry gently for another couple of minutes to release their flavours.
- Prepare the Sauce: Pour in the tomato passata and about 200ml of water. Stir to combine and bring to a gentle simmer.
- Combine and Simmer: Return the browned chicken livers to the pan along with the sliced red peppers. Lower the heat to its lowest setting, stir well, and leave to simmer very gently for around 2 hours.
- Monitor and Adjust: Check occasionally, adding more water if needed to keep the mixture from drying out. This slow cooking process ensures the livers remain tender and absorb the rich flavours of the sauce.
- Season and Serve: Once cooked, season to taste with a little sea salt and black pepper. Serve hot, perhaps with a side of cauliflower rice or a fresh green salad.
This slow-cooked chicken liver recipe, with its smoky and spicy sauce, is sure to impress and satisfy. The tender livers and rich flavours make it a perfect dish for those who enjoy offal or are looking to incorporate more nutritious organ meats into their diet.
Have you tried cooking with chicken livers before? If so, share your experiences and favourite recipes in the comments below. Additionally, don't forget to subscribe to our newsletter for more delicious Paleo recipes and healthy eating tips. Enjoy your slow-cooked chicken livers with cayenne and paprika!
Why Eat Chicken Livers?
Chicken livers are one of the most nutrient-dense foods you can include in a Paleo diet. They’re packed with iron, vitamin A, B12, folate, and high-quality protein — all of which play vital roles in energy, immunity, and overall vitality. In traditional diets, organ meats were always prized, yet in modern Western culture, they’ve fallen out of favour. Cooking livers slowly and flavourfully is a great way to bring this superfood back into your weekly rotation.
Getting the Texture Right
If you’ve ever been put off chicken livers because they were dry or rubbery, it’s likely they were overcooked or cooked too quickly. Liver is delicate and benefits from either a quick flash fry or a long, slow cook. This recipe uses the latter approach, gently braising the livers in a flavourful blend of herbs and spices. The result? Silky, tender livers that soak up the smoky heat of paprika and cayenne, with none of the bitterness often associated with offal.
Spice Pairings: Why Paprika and Cayenne Work
Paprika, especially smoked varieties, adds a warm, earthy depth that beautifully complements the richness of chicken liver. Cayenne, on the other hand, brings a subtle kick that lifts the dish without overwhelming it. Together, they create a bold, well-balanced flavour profile that transforms the humble liver into something far more elevated. You can adjust the quantity to your taste — this dish can be as mild or as fiery as you like.
Cooking Tips for Perfect Chicken Livers
- Trim carefully: Remove any visible sinew or greenish parts before cooking. This improves both flavour and texture.
- Don’t overcrowd the pan: Sear in batches if needed to prevent steaming and ensure good caramelisation before slow cooking.
- Use bone broth: For an added nutrient boost and deeper flavour, deglaze with homemade chicken or beef stock instead of water.
- Cook low and slow: Once the spices and liquid are added, allow plenty of time for the dish to simmer gently. This ensures the livers become tender and flavourful.
What to Serve With Chicken Livers
This dish pairs beautifully with several Paleo-friendly sides. Some of my favourites include:
- Cauliflower mash: Creamy and comforting, a perfect contrast to the richness of the livers.
- Sweet potato wedges: The natural sweetness balances the spice and adds lovely colour.
- Steamed greens: Think broccoli, kale, or spinach sautéed with garlic and lemon.
- Zucchini noodles or roasted veg: These keep things light and absorb the sauce well.
How to Store and Reheat Leftovers
Slow-cooked chicken livers can be stored in the fridge in an airtight container for up to three days. To reheat, gently warm on the stove over low heat, adding a splash of broth or water to loosen the sauce if needed. Livers don’t freeze particularly well, as the texture can become grainy upon thawing — so enjoy them fresh if possible.
Customise It Your Way
This is a versatile recipe that welcomes additions or substitutions:
- Add onions or shallots for extra sweetness and body.
- Stir in mushrooms or capsicum for more texture and colour.
- Top with fresh herbs like parsley or coriander for a bright finish.
- Use duck or lamb liver for a variation, adjusting cooking time as needed.
You can also mix in a little coconut cream or mashed avocado for added creaminess, especially if serving this to someone who’s new to offal.
Health Benefits of Including Offal in Your Diet
Organ meats like liver have long been called “nature’s multivitamin” for a reason. A single serving of chicken liver delivers more than your daily requirement for vitamin A and B12. It’s also high in choline, which supports brain function and metabolism. For those who follow a nutrient-focused Paleo approach, incorporating offal even once a week can have a significant impact on overall health.
Overcoming the ‘Offal’ Stigma
If you’re hesitant about eating offal, you’re not alone. Many people grew up avoiding organ meats due to texture, smell, or negative associations. However, when cooked correctly and paired with bold flavours, liver can be not only tolerable — but delicious. This recipe is a great gateway, offering a well-seasoned, tender introduction to offal that even sceptics might enjoy.
Give It a Try and Share Your Thoughts
This slow-cooked chicken liver recipe is one of those dishes that surprises you. Rich, comforting, and deeply nourishing, it transforms a misunderstood ingredient into something truly satisfying. Whether you’re looking to expand your culinary horizons, honour a nose-to-tail approach, or simply sneak more nutrients into your meals — this recipe is worth a try. Let me know in the comments how it turned out for you or if you have your own twist on offal dishes.
Why You Should Get Rid of Your Microwave!
Microwaves – probably one of the most celebrated and widely used 20th century inventions in the western world. The chances are, even if you don’t use it, you’ll have one in your house and office. They’re quick and convenient, but they pose all sorts of health risks, and are best avoided at all costs. But just what is it that’s so bad about them?
They’re radioactive, and mess with your heart rate and blood cells
On average, microwaves produce 2.4 GHz radiation, which can have serious impacts on your body. A study by Dr. Magda Havas of Trent University has shown that this amount of radiation can cause ‘immediate and drastic’ changes to your heart rate. Another study by Dr. Hans Hertel shows that this radiation alters the balance of red and white blood cells. Research also indicates that microwave radiation can lead to blood sugar spikes connected with diabetes in susceptible individuals.
They zap nutrients right out of your food
Due to the dielectric heating of foods when cooked in a microwave, a startling amount of the nutrients are lost in the ‘cooking’ process. Studies have shown an approximate 40% drop in the levels of vitamin B12 in meat when heated in a microwave as opposed to traditional methods. Even more shockingly, broccoli was found to lose up to 97% of its antioxidants when microwaved, as opposed to just 11% when steamed. As the Paleo diet focuses on eating clean, nutrient dense foods, microwaving doesn't make much sense does it?
They transfer carcinogens into food
If you reheat your food in any kind of plastic wrap, or even in a plastic tub, all sorts of chemicals can leak into your meal. In a study by the Russian government, levels of BPA, polyethylene terephthalate (PET), benzene, toluene, and xylene were discovered in microwaved food.
And it’s not just the food itself you need to worry about..
Perhaps most shockingly of all, as microwaves are supposedly ‘safe’ to use in the home – they can leak radiation and electromagnetic emissions directly into your kitchen. You wouldn’t eat your food in an electromagnetic power plant, so why put yourself in the same danger in your kitchen?
Our hectic lives mean that sometimes we just don’t have the time to prepare healthy, delicious meals for the whole family every evening. Sometimes, meal planning and cooking food in large batches is one of the best ways of saving time whilst ensuring everyone eats healthily. But what if you want to reheat that food? Personally, when I’m batch cooking, I tend to mainly make stews, curries, casseroles, even soups. These are really easy to reheat using a traditional saucepan and stove, and can be ready in minutes. Also, I tend to peel and chop my veggies when I have the time so they are ready to roast, boil or steam when I want them. I’ll often roast up some sweet potatoes or squash in their skin – and when I want to eat them, I’ll just throw them in a hot oven for five minutes to heat through before peeling. When it comes to meat, I’ll often chop this up and leave it in the fridge ready to cook. Stir fries are a brilliant way to quickly cook your protein, especially if you dice it finely. Steak, Lamb, Salmon and Tuna are also excellent choices if you’re in a rush, as they can (and should!) be eaten rare, so will only take a couple of minutes to cook each side.
Why Ditching the Microwave Supports a More Intentional Way of Eating
One of the fundamental principles of the Paleo lifestyle is mindfulness — taking time to understand what you’re putting into your body and how it’s prepared. Microwaving doesn’t exactly align with that. It’s often synonymous with rushed eating, packaged meals, and convenience at the expense of quality. While it may shave a few minutes off meal prep, it robs you of connection with your food — a connection that’s essential to long-term health and wellbeing.
When you remove the microwave from your routine, you naturally begin to plan and prepare your meals with more intention. You’re more likely to make real food choices and less likely to rely on processed or packaged meals. Over time, this shift alone can transform not only your health but also your relationship with food and how you experience meals.
Simple and Speedy Reheating Alternatives
If the idea of giving up your microwave sounds impractical, consider how easy it actually is to reheat food using safer, more Paleo-aligned methods:
- Stovetop: For soups, stews, curries, or casseroles, simply warm over medium heat in a saucepan with a splash of water or broth to prevent sticking. Most meals are ready to eat within 5–7 minutes.
- Oven: For roasted vegetables, leftover meats, or baked dishes, preheat your oven to 160°C (320°F), cover with foil, and heat for around 10–15 minutes. The result? Even heating and a much better texture than a microwave can offer.
- Steam Basket: A brilliant option for reheating vegetables while maintaining their nutrients. It only takes a few minutes and adds a gentle warmth without compromising taste or texture.
- Slow Cooker: If you’re feeding a family, this is ideal for heating large portions slowly and evenly. Just set it on low while you’re at work or out running errands, and return to a warm, ready-to-eat meal.
Time-Saving Tips Without the Microwave
Many people rely on microwaves due to the belief that they simply don’t have time. But with a little bit of forethought, you can reheat food just as quickly — and much more safely — using traditional methods. Here’s how:
- Invest in quality cookware: A cast-iron skillet, enamelled pot, or good quality stainless steel pan can help reheat food evenly and quickly on the stove.
- Reheat while you multitask: Put your leftovers in a saucepan or oven first, then pack lunches, prep your breakfast, or clean up while it heats through. You’ll barely notice the time.
- Use the oven's residual heat: If you’ve cooked dinner in the oven, switch it off when you’re done and slide in a container of tomorrow’s lunch. It’ll warm gently without needing extra energy or time in the morning.
Enhancing Flavour Through Traditional Reheating
Another benefit of avoiding the microwave is the boost in flavour. Have you ever noticed how microwaved food can taste bland or rubbery? That’s because microwaves heat unevenly, drying out some parts while leaving others cold. By reheating food on the stove or in the oven, you preserve moisture, deepen flavours, and maintain a satisfying texture. Stews become richer, casseroles thicken, and meats retain their juiciness.
How Microwaving Affects Your Containers
It’s not just your food that suffers in the microwave — your containers do too. Reheating food in plastic containers, even those labelled “microwave safe,” can release a range of harmful chemicals such as phthalates, dioxins, and BPA into your food. These endocrine-disrupting compounds have been linked to a number of health issues, including hormonal imbalances and fertility problems. Opting for glass or ceramic containers, and heating your food outside of the microwave, dramatically reduces this risk.
Retraining Your Routine for Better Health
Adopting a microwave-free kitchen might feel like a major adjustment at first, especially if you're used to relying on it. But after a few weeks, it becomes second nature. The slight increase in prep time is easily outweighed by the benefits in food quality, nutrient retention, and peace of mind. It’s all about rethinking the way we approach convenience and prioritising practices that align with long-term wellness.
Start with small changes — perhaps by setting aside the microwave for one meal a day. Then, experiment with stove or oven reheating for your favourite leftovers. Before long, you’ll discover that the microwave isn’t quite as essential as you once believed.
Final Thoughts on Ditching the Microwave
The Paleo lifestyle is about stripping things back to what works best for your body and honouring the natural way of living. Microwaves may be modern marvels of convenience, but they fall short when it comes to nutrient preservation, food safety, and overall health. With simple adjustments and a touch of planning, you can enjoy tastier meals, retain more nutrients, and avoid the potential health risks associated with microwave use — all while staying true to a more mindful, ancestral approach to eating.
If you’ve already said goodbye to your microwave, what’s been the biggest benefit you’ve noticed? If you’re thinking about it, what’s holding you back? Let me know in the comments — I’d love to hear your thoughts!
What are your thoughts on microwaving food? Is it something you still do or did you give it up along with the grains and sugar?
Make Juicy Paleo Jerk Pork Chops at Home
Jamaican style ‘Jerk’ is one of my favourite marinades in the whole world. It goes great with pork, chicken and fish, so I always make double quantities and keep some in the fridge. Everyone has their own take on the recipe, but this is mine; spicy and full bodied, just as it should be.
Jerk Pork Chops
Jamaican style 'Jerk' is one of my favourite marinades. This spicy and full-bodied marinade goes great with pork, chicken, and fish. Make double quantities to keep some in the fridge for later use.
Servings: 4 Serves
Calories: 300kcal
Cost: $20
Equipment
- Sharp knife
- Mortar and pestle
- Food processor
- Griddle or BBQ
Ingredients
- 4 x 200g pork chops
- Juice of 1 lime
- Juice of ½ orange
- 2 tbsp coconut aminos
- 2 tbsp tomato puree
- 1 tbsp black-strap molasses
- 1 scotch bonnet chilli keep the seeds
- 3 garlic cloves peeled
- 4 cm knob of ginger peeled
- 1 tbsp fresh thyme leaves
- 1 tbsp allspice berries
- 1 tbsp black peppercorns
- ½ tsp cinnamon
Instructions
- Prepare the Pork Chops: Slash the pork chops with a sharp knife.
- Make the Marinade: Grind down the allspice berries and the peppercorns in a mortar and pestle. Add to a food processor along with all the marinade ingredients. Blend until smooth.
- Marinate the Pork Chops: Rub the marinade into the meat, making sure to work it into all the incisions. Leave to marinate overnight in the refrigerator.
- Cook the Pork Chops: Heat a griddle to medium-high heat; not so hot that you tarnish the flavour. Grill the chops for 5 minutes on each side. For even better results, cook on a BBQ.
- Serve: Serve the jerk pork chops hot, paired with your favourite sides.
Notes
- Adjust the amount of scotch bonnet chilli based on your spice preference.
- This marinade works well with chicken and fish too.
- Serve with a side of grilled vegetables or a fresh salad for a complete meal.
Why Jerk Seasoning Deserves a Spot in Your Paleo Pantry
If you're serious about bold flavours, jerk seasoning is a must-have in your Paleo arsenal. Packed with punchy spices, herbs, and a good hit of heat, it brings vibrancy and depth to even the simplest proteins. Unlike many store-bought marinades, a homemade jerk blend is completely free from preservatives, seed oils, and hidden sugars—making it perfectly suited to a clean, Paleo lifestyle.
Jerk Flavours Pair Perfectly with Paleo Staples
Whether you’re grilling pork chops, baking chicken thighs, or pan-searing fish fillets, this Jamaican-inspired marinade elevates your meal without any fuss. Jerk seasoning also pairs beautifully with cauliflower rice, roast sweet potatoes, or grilled plantains. For something fresh and cooling, try it with a crisp mango and cucumber salad to balance the heat.
Batch Cooking with Jerk Pork Chops
Jerk pork chops are an ideal meal prep option. Make a large batch of the marinade, slather it over several chops, and let them sit overnight. Cook them all at once and store in airtight containers for easy midweek lunches. You’ll love how well the flavours hold up—even better the next day.
Make It Your Own
One of the great things about jerk seasoning is how easily it can be customised. Don’t love it too hot? Reduce the chilli. Love earthy tones? Add more allspice. You can even experiment with fresh herbs from your garden like thyme and coriander. A splash of orange or lime juice can add citrusy zing, while crushed pineapple adds natural sweetness.
Serve with Colourful Sides
Jerk pork deserves sides that can stand up to its bold profile. Consider roasted root vegetables with a touch of cinnamon, grilled zucchini, or mashed pumpkin. For a light contrast, a slaw of cabbage, red onion and carrot dressed in lime juice is perfect. This is a dish that encourages colour, flavour, and texture on your plate.
Leftover Inspiration
Have leftovers? Thinly slice the pork and toss it through a salad with avocado, cherry tomatoes, and capsicum. Alternatively, try stuffing it into lettuce cups with a dollop of Paleo mayo or creamy guacamole. You can even turn it into a breakfast hash with sweet potato cubes and a poached egg on top.
Great for Entertaining
Hosting friends? Throw a jerk-themed dinner party with grilled jerk meats, a rainbow of fresh salads, and perhaps a tropical fruit platter to finish. It’s a fun, interactive way to introduce others to the joy of Paleo cooking—minus the boring stereotypes. Trust me, no one will miss the bread rolls.
Jerk Marinade for All Seasons
In summer, jerk pork chops are perfect on the barbecue, where the smoke enhances the spices beautifully. In winter, cook them in the oven and serve with roasted veggies and warm spiced apple slices. The warmth of the spice blend makes it a comforting option year-round.
A Note on Ingredients
Always choose the freshest spices you can. Old, stale spices will dull the impact of your jerk marinade. Whole spices toasted and ground just before use deliver maximum flavour. Also, always opt for quality meat—grass-fed pork if possible—to ensure the best taste and nutritional value.
Final Thoughts
If you haven’t made jerk pork chops before, now’s the time to start. With a little prep and the right blend of spices, you can enjoy a mouthwatering, Paleo-friendly meal that’s as nourishing as it is exciting. Whether you're cooking for one or feeding a crowd, jerk seasoning brings people together around good food and great flavours.
Is Coffee Anti-Paleo?
There are a lot of things that draw controversy amongst the Paleo community – High fat dairy, ‘paleo-fied’ baked goods, potatoes, white rice, and of course, coffee. Coffee is part of a daily ritual for so many people around the world, but whilst it provides many of us with the ‘get up and go’ required to face the day, many have questioned whether it fits the make-up of a successful Paleo diet.
But… Is Coffee Paleo?
Coffee is made by brewing the roasted ‘bean’, of the Coffea, or coffee tree. Whilst beans are not Paleo, the ‘coffee bean’ is technically a seed, and therefore, if we’re going to get technical, allowed. However, many commercially farmed coffee beans are often sprayed with artificial chemicals and pesticides, so if you do choose to drink coffee, it’s important that you buy organic. Many people naturally find that they no longer get the cravings for coffee they used to on a Paleo diet, as they have much more consistent energy levels throughout the day.
Granted, coffee contains antioxidants – but do we really drink it for that? It has also come in for some criticism from some very well respected health sources. A high consumption of coffee has been linked to problems with the adrenal system, sleep disturbances, and impaired insulin sensitivity. Trouble is, it’s a hard habit to break. If only there was a way to make it healthier…
Enter Bulletproof Coffee
Bulletproof Coffee TM is a brand founded by Dave Asprey, and requires a specific formula to brew. This includes specially prepared coffee beans, which are devoid of problematic mycotoxins, along with grass fed butter (or ghee) and MCT oil. Buying the specialist MCT oil can be quite expensive; so many people have taken to using coconut oil instead. The result? A creamy, delicious coffee loaded with healthy fats – which has been proven to provide an easily metabolised form of energy. It’s also supposed to be great for fat loss and minimising food cravings. If you don’t tolerate dairy well – give ghee a try instead. Ghee is stripped of all of the problematic proteins associated with dairy intolerance, so many people who struggle with other forms of dairy are perfectly fine with grass fed ghee. If it still doesn't work for you, then substitute with an extra spoonful of coconut oil.
All in all, coffee might not be as Paleo as a grass fed porterhouse steak or an organic sweet potato – but many of us accept that it is one of those ‘sensible indulgences’ we just couldn't live without. I’d recommend giving Bulletproof Coffee a try, but as with anything, it’s about what’s right for you. I’d also recommend having at least one day off drinking coffee each week, to avoid any sort of caffeine dependency.
I’d love to know, what’s your take on coffee? Are you a regular drinker? And have you tried Bulletproof Coffee, or your own version of something similar?
