10 Fascinating Things You Didn’t Know About Offal
You’re read about how offal is a true superfood, packed with nutrients. Perhaps you use it regular in your cooking, maybe you've tried my chicken liver pate recipe? Here are ten little know facts about organ meats…
1. There are two types of offal, red offal and rough offal. Red offal refers to the parts of the animal above its diaphragm, such as the heart, lungs, spleen, ox tail, skirt, sweetbread and gullets. Rough offal is the name given to the parts of cattle from the rumen area, i.e. intestines, tripe, heads and heels.
2. The liver of Polar bears is very dangerous to humans, being far too high in Vitamin A. Indigenous populations never eat Polar bear livers. Seal livers are equally toxic.
3. Similarly the internal organs of the fugu pufferfish are very toxic – and if not prepared properly can be fatal.
4. Skirt (i.e. onglet steak or hanger steak) gets it’s unique savory taste from it’s close proximity to the diaphragm and kidneys.
5. Sausage skin is traditionally made from the intestines of sheep, pig or ox.
6. Demand for offal is far greater in the winter months, whilst in the summer relatively little is sold – this makes the summer months a good time to get cheaper prices.
7. Whilst the term offal used to just refer to the entrails, it is now taken to mean all of the insides, abdominals and extremities. The terms “organ meats” and “variety meats” are also used instead of offal.
8. The word “offal” comes from “off fall”, and literally refers to the pieces of the animal that fall away as the carcass is butchered.
9. Offal from birds is known as giblets.
10. If you find the taste of offal a bit much (and tolerate dairy), try soaking it in milk overnight before cooking it.
What do you think of offal? Do you eat it regularly – and what is your favourite type?
Why Organ Meats (Offal) Deserve a Place in Your Paleo Diet
Offal — also known as organ meats — might not be the most glamorous part of the animal, but it’s arguably the most nutrient-dense. Traditional cultures around the world have always prized organs for their ability to support strength, fertility, and long-term health. In a modern Paleo diet, organ meats are one of the best ways to boost your intake of hard-to-get nutrients like vitamin A, B12, iron, zinc, and CoQ10.
From liver and heart to kidney and tripe, each cut offers its own nutritional benefits. Liver, for instance, is sometimes called “nature’s multivitamin” due to its incredibly rich nutrient profile. Heart is a fantastic source of CoQ10 and taurine, while kidneys are packed with selenium and omega-3 fats (especially when grass-fed).
Many people are put off by the taste or texture of offal, but there are ways to ease into it. Try blending a small amount of liver into mince, slow-cooking heart in stews, or using chicken livers to make a creamy pâté. You can also check out my recipe archives for more approachable ways to incorporate offal into your meals.
Eating nose-to-tail isn’t just nutritionally wise — it’s also more sustainable. By eating the whole animal, we honour traditional food systems and reduce waste.
How to Source Quality Offal in Australia
Finding high-quality organ meats can be easier than you might think. While most supermarkets stock chicken livers, beef liver and occasionally ox heart, your best bet is to speak directly to your local butcher. Butchers often have a range of organ meats available on request, including items like tongue, kidney and tripe, which are rarely displayed in-store.
Farmers markets can also be a good source, particularly for pasture-raised and organic varieties. Look for suppliers who raise grass-fed animals without synthetic hormones or antibiotics, as these tend to produce more nutritious and better-tasting offal.
Some online meat delivery services also cater to Paleo and nose-to-tail eaters by offering mixed offal packs, frozen liver slices and even organ meat sausages.
Storage Tips for Organ Meats
Because offal is more perishable than muscle meat, it’s best to use it within 1–2 days of purchasing if fresh. If you're not ready to use it straight away, freezing is your friend. Slice liver into portions before freezing to make it easy to defrost only what you need.
Always store offal in an airtight container or vacuum-sealed bag to avoid strong smells in your fridge. When properly stored, most organ meats will last 3–4 months in the freezer without losing quality.
If you have a dehydrator, some organ meats like liver or heart can even be turned into jerky or pet treats, minimising waste and making them portable.
Traditional Uses of Offal Around the World
Cultures across the globe have celebrated offal for centuries. In Scotland, haggis is a national dish made from sheep heart, liver and lungs mixed with oats and spices. In the Philippines, dishes like dinuguan use pork blood and off-cuts to create hearty, savoury stews.
In France, pâté and terrines showcase the delicate richness of liver, often blended with herbs and brandy. Meanwhile, Mexican cuisine makes use of tripe in dishes like menudo, a popular hangover cure.
These dishes reflect a deep-rooted respect for the animal and a tradition of resourcefulness, values that align closely with Paleo principles.
Offal for Specific Health Benefits
Different organ meats offer unique health benefits, depending on your needs:
- Liver: Extremely rich in vitamin A, iron, and B vitamins. Ideal for energy, immune support and hormonal health.
- Heart: High in CoQ10, an antioxidant that supports cardiovascular health and energy metabolism.
- Kidneys: A good source of selenium, which is vital for thyroid function and detoxification.
- Sweetbreads: These are actually the thymus or pancreas and are considered delicacies in many cuisines. Rich in collagen and healthy fats.
- Tongue: A tender, fatty cut that’s rich in zinc and iron — great for boosting the immune system.
If you’re deficient in iron or B12, incorporating even a small amount of offal into your diet can make a noticeable difference in your energy levels and overall well-being.
Overcoming the “Ick” Factor
If you didn’t grow up eating offal, it’s understandable to feel hesitant. Start small and ease your palate into it. A few tried-and-tested tips:
- Mince heart or liver and mix into meatballs or burger patties (use a 4:1 ratio of mince to offal).
- Use strong flavours like garlic, ginger, cumin or smoked paprika to balance the taste.
- Try slow-cooking cuts like tongue or cheeks — they become incredibly tender and mild.
- Pair with familiar sides like mashed cauliflower, roast sweet potato or simple salads.
Just like learning to enjoy bitter greens or fermented foods, offal is often an acquired taste — but one worth acquiring.
Supporting Sustainability with Nose-to-Tail Eating
Choosing to include offal in your meals is a powerful step towards a more sustainable diet. When only prime cuts are consumed, much of the animal is wasted. By enjoying the whole animal, we reduce pressure on food systems and lessen environmental impact.
It’s also more respectful of the life taken to provide nourishment. In traditional cultures, discarding organs would have been unthinkable. Embracing nose-to-tail eating can help reconnect us to the origin of our food and encourage more mindful consumption.
Is Offal Paleo-Friendly?
Absolutely. If you follow a Paleo or ancestral diet, offal is one of the most authentic foods you can eat. It was prized by hunter-gatherer societies for its ability to promote fertility, resilience and endurance.
It’s also incredibly cost-effective compared to prime cuts — making it an ideal option for Paleo eaters trying to stick to a food budget while maximising nutrient density.
If you're looking to supercharge your meals with real food, offal deserves a regular spot on your plate.
Whether you start with a simple chicken liver pâté or a slow-cooked beef heart stew, there are so many creative ways to enjoy these overlooked cuts. With the right preparation, offal can become not only tolerable but delicious — and a true superfood for the Paleo lifestyle.
Have you tried organ meats on your Paleo journey? Share your favourites in the comments — and don’t forget to give them a go next time you’re planning your weekly meals.
Smart Ways to Add More Healthy Fat to Your Paleo Diet
A big factor in my own weight loss and controlling my hunger has been increasing my fat intake. I find that when I eat more fat, I am full for far longer, don’t feel hungry, feel more energetic and have much better weight loss results.
So many foods are actually high in protein, not fat. As excess protein is converted into glucose, I'm careful to not eat more protein than I need to – which makes it even more important to increase fat intake.
Exactly how do you add more fat to your diet?
Dairy is a popular source of fat, so a key factor is how well you tolerate fat. You may be better on a strict Paleo diet, with no dairy – or on a lacto-Paleo (or Primal diet), which allows the inclusion of dairy. Weston A Price is also an approach which includes dairy. Instead of being strict about it for the sake of being strict, I think it’s far more important to learn how your body tolerates (or does not tolerate) dairy. I used to avoid all forms of dairy, recently however, I've been experimenting with dairy, specifically butter, which I’ve been eating with most of my meals. If you do decide to have dairy, make sure it’s good quality, perhaps you can have raw dairy, where you live.
Top 10 ½ ways to add more fat to your diet:
1. Avocados
Avocados are a great source of fat – and very versatile. You can eat them on their own with a spoon, or sliced up alongside your dinner. Or you can get inventive and cook a curry with avocado, or even make a smoothie or mousse with avocado.
2. Coconut Oil
Coconut oil is such a good oil – and being stable at high temperatures, great to cook with. When you cook in coconut oil, be generous with your serving – and if you've cooked meat for example, pour the remaining oil over the meat before you serve it.
3. Coconut Milk
If you like the taste, coconut milk or cream is a good base for many meals and smoothies. In fact, coconut is a great source of fat generally, get some coconut flakes to snack on!
4. Animal Fats
Perhaps the best fat sources, lard, tallow, mutton fat, bacon fat and even goose fat (though careful with the omega ratio) are great to cook in.
5. Butter (and ghee)
Butter is my current favourite. I add a generous wedge of butter to all of my vegetables just before I serve them. Many of the nutritional goodness of vegetables is fat soluble, so adding fat to your veggies is a good way of making sure you get the maximum nutritious benefit. Butter can be added to almost anything – and it tastes great.
6. Olive Oil
Whilst I wouldn't cook with it, olive oil is fantastic to dress a salad in. Sprinkle on a few nuts, add a boiled egg, some meat, avocado and perhaps some cheese and you can make a big improvement to the fat content of a salad.
7. Pork Crackling
Not only does pork rind taste great, it’s another good source of fat. A word of caution though – it’s really important with pork to ensure it’s high quality – ideally pasture raised and organic.
8. Eggs
Eggs are a great fat (and protein) source. Just make sure you eat the yolk! If I make cauliflower rice I often stir in an egg just before I finish cooking it as a hidden boost.
9. Bones
Ok, so I'm not suggesting chewing on bones, but some good quality grass-fed bones make a great bone broth full of good fat.
10. Nuts
Whilst you have to be careful with nuts as they can have a poor Omega 3/ Omega 6 ratio – and they can be easy to over indulge in – they are a great fat source. I prepare a small serving of nuts to take to work with me, making sure I have a good mix to ensure I get the different nutritional benefit each type gives.
10 ½. Nut Butters
On a similar thread, nut butters such as almond, cashew and macadamia are also good, with the same note of caution about the Omega balance.
I’d love to hear your views on eating more fat. How much fat would you estimate you eat, and what are your top sources?
Why Adding More Fat to Your Paleo Diet Matters
When you're following a Paleo or LCHF (Low Carb High Fat) lifestyle, increasing your fat intake isn't just allowed — it's encouraged. Fat is a dense source of energy that helps keep you full, supports brain function, and allows for better absorption of fat-soluble vitamins like A, D, E and K. Many people transitioning from a standard low-fat or high-carb diet find that adding more healthy fat can be a game-changer for energy levels, mood, and even weight loss.
But not all fats are created equal. That’s why focusing on nutrient-dense, whole-food sources of fat — like avocado, coconut oil, ghee, eggs, and fatty cuts of pasture-raised meat — aligns perfectly with the Paleo template.
The trick is to make small, intentional changes to each meal. Instead of trying to add a huge portion of fat all at once, think about layering it in: drizzle olive oil over roasted veggies, cook your breakfast in bacon fat, or stir some coconut milk into your post-workout smoothie. These simple shifts can make a big difference over time.
If you’re not used to a higher fat intake, build up slowly and observe how your body responds. Everyone’s tolerance and optimal levels vary — and that’s completely fine. Remember, this way of eating is about nourishing your body in a way that feels sustainable.
Are you eating enough fat on your Paleo diet? Let me know your favourite sources of healthy fat in the comments below — I’d love to try some new ideas.
Fat Isn’t the Enemy — It’s a Paleo Superpower
One of the biggest mindset shifts when going Paleo is learning to embrace fat as a friend, not a foe. For many Australians following a low-carb or ancestral diet, adding more healthy fats isn’t just about flavour — it’s about satiety, stable energy, better focus, and even improved results with fat loss and hormone health.
The key is quality over quantity. Choosing fats from grass-fed animals, wild-caught fish, unrefined oils, and whole food sources like avocado and nuts gives your body the fuel it needs — without the inflammatory load of processed seed oils or trans fats.
If you’ve been wary of increasing your fat intake, try easing it in: sauté veg in ghee, top your salad with olive oil and crushed walnuts, or blend MCT oil into your morning brew. You might be surprised just how much better you feel.
What are your go-to ways to add fat to your meals? Drop your favourites in the comments — I’d love to discover some new ideas from the community.
Apple Cider Vinegar
Apple cider vinegar is a tasty garnish which is a beneficial addition to your food on the Paleo diet. As part of your Paleo diet, you may like to try and incorporate Apple Cider Vinegar (ACV) in some when you can, as it is known to offer a wide range of health benefits. Instead of turning to anti-ageing lotions and potions, Apple Cider Vinegar is a good alternative as it is known to slow down the signs of ageing. The reasons for this are that it is high in minerals and potassium which are good for the complexion. Apple cider vinegar is also known to reduce and clear up problems with acne, whether taken orally or applied directly to the skin when diluted with some water.
If you are suffering from a nasty cough which is often the case during the winter, Apple Cider Vinegar is known to reduce the effects and clear it up. It is also beneficial for clearing up the sinuses, so if your immune system needs a bit of a boost, apple cider vinegar will really help. There are a number of other benefits to making apple cider vinegar a part of your daily diet, including the fact that it promotes digestion as it promotes healthy bacteria throughout the body. It can also help with menstrual cramps and act as a way of encouraging weight loss. These are the reasons why Apple Cider Vinegar is such a huge part of the Paleo diet.
Apple Cider Vinegar can also be taken to combat constipation, as it is known to improve the movement of the bowels. It is well worth introducing Apple Cider Vinegar at the start of your journey with the Paleo diet, so you can reap the benefits of it from the offset.
How To Add Apple Cider Vinegar To Your Diet
There are many ways in which you can incorporate Apple Cider Vinegar as part of the Paleo diet. As your diet will include eating a lot of salads and vegetables, it can act as a garnish to improve the taste of your foods and make them more enjoyable. It is a much healthier alternative to using mayonnaise as your garnish, as this won’t offer all the healthy benefits as Apple Cider Vinegar.
Another way to consume Apple Cider Vinegar is to add a drop of it to a glass of water to it in the morning. You will soon notice the benefits of it on your skin and how you feel. You only need to use a little of it on a daily basis, so even if you don’t particularly like the flavour of it, it shouldn't over-ride the taste of your foods.
If you want to achieve the best health benefits from your Paleo diet, stock up on loads of meat, fresh fish, vegetables and fruits the next time you do your weekly shopping. In addition, make sure Apple Cider Vinegar is on your list to make your foods tastier and include some seeds for eating as one of your snacks. If you can’t resist chocolate, make sure you choose dark chocolate as this is rich in anti-oxidants. There is no reason why you should be craving unhealthier foods on the Paleo diet and with the addition of garnishes such as the Apple Cider Vinegar; you will be much less likely to fall off the wagon.
Apple Cider Vinegar and Blood Sugar Balance
One of the lesser-known benefits of Apple Cider Vinegar is its effect on stabilising blood sugar levels. For those following a Paleo lifestyle, maintaining even energy levels without relying on refined carbs is essential. Studies have shown that ACV may improve insulin sensitivity after meals and reduce blood glucose spikes, especially when consumed before eating. This makes it a great tool for anyone aiming to keep their energy consistent throughout the day or manage cravings.
To take advantage of this benefit, try mixing one tablespoon of raw, unfiltered ACV into a glass of water and drinking it around 15 minutes before meals. This simple habit can support metabolic function and assist with appetite regulation.
ACV as a Natural Appetite Suppressant
Many people notice that regularly consuming Apple Cider Vinegar helps them feel fuller for longer. While it is not a magic bullet for fat loss, this increased satiety can help reduce unnecessary snacking or overeating. By pairing ACV with a protein-rich Paleo meal, you may find you stay satisfied for hours afterwards. This is particularly helpful if you are following a lower-carb version of Paleo or practising intermittent fasting.
A great option is to include ACV in a pre-dinner drink or use it to dress your evening salad. Its tangy flavour stimulates digestion and provides a natural kick that can replace less healthy pre-dinner habits.
Choosing the Right Apple Cider Vinegar
Not all Apple Cider Vinegar products are created equal. For maximum benefit, look for raw, organic, and unfiltered ACV that includes the “mother.” This is the cloudy, web-like substance that forms naturally during fermentation and contains beneficial bacteria and enzymes. Filtered versions without the mother are more shelf-stable but lack many of the nutrients that make ACV such a powerful tonic.
Brands stored in glass bottles and clearly labelled as unpasteurised are often your best bet. These versions retain their living properties and provide maximum support for digestion and gut health.
Apple Cider Vinegar for Skin and Hair
In addition to internal use, Apple Cider Vinegar is a versatile tool in your natural skincare routine. Many people use diluted ACV as a toner to help rebalance skin pH, tighten pores, and reduce breakouts. You can mix one part ACV to three parts water and apply with a cotton pad to clean skin.
For hair, an ACV rinse can add shine, remove buildup from hair products, and improve scalp health. Mix one to two tablespoons of ACV with a cup of water, apply after shampooing, leave for a couple of minutes, then rinse thoroughly. Just make sure to avoid getting undiluted vinegar in your eyes.
ACV as a Natural Cleaner in a Paleo Home
If you're aiming for a low-tox lifestyle that aligns with your Paleo principles, Apple Cider Vinegar can even replace many of your household cleaning products. Due to its antibacterial properties, ACV works well as a natural disinfectant for surfaces, cutting boards, and even produce washing.
Mix equal parts water and ACV in a spray bottle and use it as an all-purpose cleaner in your kitchen or bathroom. The natural acidity helps kill germs without the synthetic chemicals found in commercial products, making it a safer option for families and pets.
ACV and Seasonal Wellness Support
In the colder months, Apple Cider Vinegar can play a useful role in your immune-supporting arsenal. It pairs well with ingredients like raw honey, ginger, lemon, and cayenne to create a natural “fire cider” tonic. This traditional folk remedy is used to help ward off colds and flu, support circulation, and provide a quick energy lift.
To make a simple version at home, combine:
- 1 cup raw, unfiltered ACV
- 1 tablespoon raw honey
- Juice of 1 lemon
- A pinch of cayenne pepper
- Grated fresh ginger
Sip a tablespoon of this mixture in warm water each morning as a natural immune booster, especially during the winter season.
Using ACV in Paleo Cooking
Aside from salad dressings, there are many creative ways to incorporate Apple Cider Vinegar into your cooking. It adds a punchy depth of flavour to roasted vegetables, stews, and braised meats. A splash of ACV in slow-cooked pulled pork helps cut through the richness and enhances the overall flavour profile.
Try whisking it into a marinade for chicken thighs or beef skewers, using it to deglaze a pan after searing meat, or adding it to homemade bone broth for a slightly tangy finish that helps extract nutrients from the bones.
Travelling with Apple Cider Vinegar
If you travel frequently, maintaining your health routine can be more challenging. Fortunately, you can find ACV travel sachets or capsules that make it easy to take your daily dose on the go. While liquid ACV is ideal, these alternatives are better than missing your routine entirely.
When staying in hotels or eating away from home, taking ACV before meals can also help offset the effects of unfamiliar ingredients and support digestive comfort.
Things to Keep in Mind
While Apple Cider Vinegar offers a wide range of benefits, moderation is key. Too much vinegar may lead to enamel erosion or digestive upset in sensitive individuals. Always dilute ACV before drinking, and consider using a straw to minimise contact with your teeth.
It is also wise to start slowly, particularly if you are new to consuming vinegar regularly. Begin with one teaspoon diluted in water and gradually increase as your body adapts.
Apple Cider Vinegar may be a small addition to your Paleo kitchen, but its impact can be significant. From digestive support and clearer skin to immune health and improved flavour, it earns its place as a versatile and trusted staple. If you haven't already made ACV a regular part of your routine, there's no better time to start.
Do you regular use Apple Cider Vinegar? I’d love to hear how you use it, please share in the comments below!
Betaine and the Paleo Diet
Betaine is one of the many nutrients found in the body and it offers many ways to help our bodies function better and to look and feel healthier. As such, Betaine is a vital nutrient to consume as part of our diet and there are many foods which contain Betaine and offer numerous other health benefits. Betaine can be found in animals, plants and microorganisms and it is responsible for breaking up the fats and protein in the body. It enables the heart and blood vessels to function more effectively. The other benefit of Betaine is that it helps in treating homocysteine, which is a very harmful amino acid which can be obstructive to our blood vessels and cause strokes.
Homocystinuria is an illness which results from high levels of homocysteine and it can lead to extreme tiredness and fatigue, which is why it is essential to ensure we have the right amount of Betaine in our bodies. One of the other advantages of Betaine in our diets is that it increases the function of our metabolism, so is a good nutrient for promoting weight loss. It reduces fluid in our bodies which can lead to a fluctuation in our weight. It is important to intake the right amount of Betaine and not consume too much or too little of this essential nutrient, as it has the potential to lead to health problems.
Betaine is also thought to reduce the fatty deposits which can occur on the liver, often with alcoholics or those who suffer from illnesses such as diabetes. It is also thought that Betaine works well together with B vitamins so that the body is more protected from outside ailments which can lead to a weakened immune system and low resistance to colds and flus.
Intaking Betaine
On average, humans will consume about 1 gram of Betaine from any standard diet, but this is a lot higher when following the Paleo diet. Betaine can be found in supplements, but it is also found in a variety of foods, which is the most beneficial way of consuming the nutrient. The Paleo diet encourages the consumption of a number of different foods which have a high content of Betaine, such as vegetables which are known to have high levels of Betaine. The two most effective vegetables to eat as a means of raising Betaine levels are beets and spinach, although there are many others which have smaller levels of Betaine.
The main Betaine content of beets is found in the peel and the flesh and there are many ways to introduce it into the diet as part of the Paleo way of living. Beets can be boiled and mixed up with other vegetables to create a really tasty salad. You can also add some apple cider vinegar to create an even more flavoursome salad, while maximising the benefits to your health. Beets are also full of other vitamins and nutrients which act as an antioxidant to improve the immune system and promote a healthier body.
It is also quite simple to add spinach to your meals and this is a great food choice for increasing consumption of Betaine. Spinach is a really tasty addition to a salad or side dish which can be eaten raw or boiled. It also protects against homocysteine which makes it the perfect choice for a healthier diet and lifestyle. Spinach offers numerous other benefits to the health and should be a regular addition to your meals on the Paleo diet.
You can also find Betaine in other food groups which are encouraged as part of the Paleo diet, including fish, such as haddock and trout. A good meal which will keep your Betaine levels high would consist of fish and plenty of vegetables, in particular spinach and beets. You can also add shellfish to your diet if you want an easy alternative to your meals with a good level of Betaine.
The variety of good foods available on the Paleo diet and the fact that it improves Betaine levels further increases the importance of this type of diet. Unlike other diets which are only useful for weight loss and are more like fads rather than a way of life, the Paleo diet offers an important way to change your life positively for the future. There are many ways to incorporate all of the right foods with plenty of nutrients, including Betaine into your meals and these do not need to be complicated to prepare.
Betaine’s Role in Gut Health and Digestive Function
Beyond its benefits for cardiovascular health and metabolism, Betaine also plays a key role in supporting gut function. Specifically, Betaine Hydrochloride (Betaine HCl) is sometimes used in supplementation to increase stomach acid. This is particularly helpful for those who experience symptoms of low stomach acid, such as bloating, indigestion, and nutrient malabsorption. While not everyone on a Paleo diet will require Betaine HCl supplements, the emphasis on whole, unprocessed foods means you're more likely to restore natural digestive function over time — and Betaine can support that journey.
With poor digestion becoming more prevalent due to highly processed foods and chronic stress, consuming Betaine-rich foods can help enhance stomach acid production, ensuring optimal breakdown of proteins and absorption of nutrients like B12, calcium, and iron.
Betaine and Inflammation Reduction
Emerging research suggests that Betaine may help reduce inflammation by acting as a methyl donor in critical biochemical reactions. Chronic low-grade inflammation is believed to be at the root of many modern health issues, including autoimmune conditions, obesity, and metabolic syndrome. By improving methylation — a fundamental process for detoxification, gene regulation, and neurotransmitter balance — Betaine can help the body manage inflammation more efficiently.
Following a Paleo diet, which already limits inflammatory triggers such as refined grains and processed seed oils, means your body is in a better position to utilise nutrients like Betaine effectively. Add that to its role in liver health and detoxification, and it becomes clear that Betaine is an underappreciated but essential nutrient.
Other Paleo Foods Rich in Betaine
While beets and spinach are standout sources of Betaine, there are several other Paleo-friendly foods you can rotate into your meals to maintain optimal levels:
- Quinoa (if tolerated): Though not technically Paleo for everyone, some individuals following a modified approach include quinoa. It’s one of the richest plant sources of Betaine.
- Sweet potatoes: These starchy vegetables provide Betaine and also support gut health with their fibre content.
- Turkey: A lean protein that contributes modest levels of Betaine while also being rich in essential amino acids.
- Amaranth: Another pseudo-grain, occasionally incorporated by more flexible Paleo eaters for its high Betaine and protein profile.
- Shellfish: Mussels, clams, and oysters contain a variety of minerals alongside Betaine, making them a perfect addition to your weekly meal plan.
The key to benefiting from Betaine is variety. Regularly including leafy greens, root vegetables, quality seafood, and animal proteins will ensure you’re not missing out.
Signs You Might Need More Betaine
If you’re struggling with low energy, sluggish digestion, or have a family history of cardiovascular disease, you might benefit from increasing your Betaine intake. While blood testing is the only way to confirm elevated homocysteine, symptoms such as frequent fatigue, memory issues, or poor recovery after exercise can be indicators that your methylation cycle is underperforming — something Betaine directly supports.
Digestive discomfort, bloating after high-protein meals, or a general sense of heaviness can also be signs that your stomach acid is too low. In these cases, focusing on Betaine-rich foods (and potentially Betaine HCl under professional guidance) may be worth exploring.
Simple Paleo Meal Ideas to Maximise Betaine
Here are a few meal ideas to help you incorporate more Betaine-rich foods into your diet, without complicating your routine:
- Roasted beet and walnut salad: Serve with grilled chicken and a simple apple cider vinaigrette for a nutrient-packed lunch.
- Pan-fried trout with sautéed spinach: A quick weeknight dinner that covers both protein and greens.
- Shellfish stew: Combine mussels, garlic, sweet potato, celery, and herbs in a light broth for a warming, Betaine-rich meal.
- Green smoothie: Blend spinach, beetroot, cucumber, lemon juice, and a small piece of ginger for a refreshing start to your day.
- Egg and veggie hash: Cook up a medley of beets, sweet potato, and spinach with eggs for a hearty Paleo breakfast.
Conclusion: Is Betaine the Missing Link?
While not often discussed outside of scientific circles, Betaine plays a quietly powerful role in health and vitality. Its impact on liver function, cardiovascular health, methylation, and digestion makes it an unsung hero of optimal wellness. Fortunately, a properly constructed Paleo diet — rich in vegetables, quality proteins, and healthy fats — provides ample opportunity to keep your Betaine levels where they should be.
Rather than turning to supplements as a first step, prioritise your meals. Incorporate Betaine-rich ingredients regularly, and observe how your energy, digestion, and resilience improve. If you’ve experienced any noticeable benefits from eating more beets, spinach, or seafood, share your experience in the comments below — it’s always great to hear how real food is making a real difference.
Do you get enough Betaine in your diet?
Why You Need To Stop Buying Ground Beef
So many recipes call for ground beef (or mince meat, depending on where you’re from). It’s on sale in every supermarket and butcher, but what exactly is in it – and should you buy it?
What Actually Is It?
The point of mince meat, is to use all of the bits of the animal that can’t be used elsewhere. Commercially produced ground beef will typically contain parts from hundreds of different carcasses. This product is also a good way to make use of old dairy cattle, and other animals that wouldn't be used for the popular cuts of meat. A pack of ground beef could contain all sorts of different parts of thousands of cows, yet the ingredients will still say “100% beef”.
The E. Coli Risk
The other significant problem with ground beef, is the health risk.
E. Coli can get into the food chain when the dirty exterior (and particularly any faeces) come into contact with the inside of the meat – the bits that go into the mince.
In a small scale operation cross contamination like this is unlikely, but in a large processing plant, where workers are under pressure to turn around as many animals as possible, the risk is far higher. The way ground meat is made, means any bacteria that has accumulate on the surface of the meat will rapidly permeate through the whole product.
Where so many animal parts are present in one product, the risk is obviously greatly increased. To mitigate the risk, the meat is often vacuumed, washed with hot water and lactic acid, but these measures do not guarantee safety.
What’s The Solution?
For me, the solution is making my own ground beef. I have bought an old fashioned, hand operated mincer, that clamps to my kitchen counter. This means I can buy my own grass-fed organic beef, from my trusted butcher. This way I know exactly what my minced meat contains, I can make it fresh when I need it, and won’t need to store it, which will help the bacteria risk.
How to Choose the Best Cuts for Homemade Mince
If you're going to make your own ground beef, it's worth understanding which cuts are best suited for mincing. The aim is to strike the right balance between flavour, fat content and cost. Cuts like chuck, brisket, blade and round are excellent choices for homemade mince. These parts of the animal offer a good fat-to-meat ratio and are generally more affordable than premium steaks or roasts. If you're after a leaner mix, you might opt for topside or silverside, trimming excess fat before mincing.
For Paleo recipes where you want more richness—such as meatballs, burgers or ragu—a fattier cut like brisket can add depth of flavour and better texture. You can also experiment by blending cuts, such as 70% chuck with 30% brisket, to customise your mince to your preferences. This flexibility is one of the key advantages of ditching pre-packaged mince in favour of freshly ground meat at home.
Equipment You Can Use to Mince Meat at Home
If you’re new to making your own mince, don’t worry—you don’t need to invest in expensive commercial gear. There are several accessible ways to get started:
- Manual mincer: Old-school, reliable, and doesn’t need electricity. Great for small batches and full control.
- Electric mincer attachment: If you already own a stand mixer (like a KitchenAid), you can usually get a mincing attachment, making the process fast and efficient.
- Food processor: Not ideal for large batches but works in a pinch. Pulse chilled chunks of meat to avoid turning it into mush.
Remember to partially freeze your meat before grinding—it helps maintain texture and ensures a clean grind rather than a smear.
Storage Tips for Freshly Ground Meat
Homemade mince doesn’t contain preservatives or gases used in supermarket packaging, so it’s important to store it safely. Use your freshly minced beef straight away if you can. If not, portion it out and freeze it immediately. Vacuum-sealing is ideal, but if that’s not available, wrapping it tightly in cling film and then placing it in a freezer bag works well too.
Label your bags with the cut used and the date it was minced. Freshly ground meat keeps well in the freezer for up to three months. If you want to prep ahead, you can also season and shape meat into burger patties or meatballs before freezing to streamline your weeknight cooking.
Benefits of Homemade Mince Beyond Safety
Making your own ground meat goes well beyond the obvious health and safety benefits. It can also be a game changer for taste and texture. You’ll notice your homemade burgers are juicier, your meat sauces are richer, and your meatballs hold together better—without needing binders or fillers.
When you buy packaged mince, you have no control over the grind size or the type of meat used. At home, you can decide whether you want coarse mince for chunky stews or a finer grind for delicate dishes like koftes or dolmades. You’ll also avoid gristle, sinew, and mystery bits that too often lurk in commercial options.
Reducing Waste and Making Use of the Whole Cut
Another perk of grinding your own beef is being able to use odd-shaped cuts or trimmings. If your butcher offers discounted off-cuts or bones, you can make the most of your purchase. After removing bones for stock, any leftover meat can be minced and used in soups or pies.
This approach not only saves money but also supports a more sustainable, nose-to-tail philosophy of eating. By honouring the whole animal, you minimise waste and move away from the industrial mindset of eating only prime cuts.
Recipes That Truly Benefit from Homemade Mince
If you’ve never made your own mince before, you might be surprised how transformative it is in everyday recipes. Try it in dishes like:
- Stuffed capsicums: Use your custom mince mix for a more flavourful and tender filling.
- Chilli con carne: Especially with a blend of brisket and chuck, this dish becomes deeply savoury and satisfying.
- Bolognese: A longer, slow-cooked version made with coarse ground meat develops a rich and authentic flavour.
- Scotch eggs or meatloaf: Homemade mince binds better, making it ideal for Paleo baking and frying recipes.
Watch Out for Filler Ingredients in Store-Bought Mince
Even when labelled “100% beef,” some supermarket mince can contain fillers or added water, especially in lower price ranges. You might notice excess liquid released during cooking, causing your mince to stew rather than brown. This affects both taste and texture, especially in recipes like burgers or meat sauces.
With homemade mince, what you see is what you get. You’ll know that the moisture comes from the meat itself, not additives or saline injections. This purity is especially important for anyone with food sensitivities or following a strict Paleo or elimination-style diet.
Final Thoughts on Ditching Packaged Mince
It might take a few extra minutes to grind your own meat, but the results are more than worth it. You’ll gain total control over your ingredients, reduce your risk of foodborne illness, and unlock better flavour and nutrition in your meals. Whether you're cooking for one or feeding a Paleo-loving family, switching to homemade mince is one of the easiest and most effective upgrades you can make to your kitchen routine.
If you haven’t yet tried making your own, I encourage you to give it a go. It’s a small step that can have a big impact—on your health, your cooking, and your confidence in the food you’re serving.
Do you make your own ground meat? I’d love to hear your thoughts on minced meat, and whether you’re happy to buy it, or make your own.
Do You Really Know What You’ve Been Eating?
Have you read about the horsemeat scandal in the UK? It seems that many products being sold as containing beef, have actually contained horsemeat. More and more products are being discovered across many brands as well as the supermarkets own brands. Most of the products are processed ready meals, with things like lasagne and spaghetti bolognese having been added to the scandal so far. Initially it was claimed “some” of the meat was horsemeat, but now it appears in some cases 100% of the meat has been found to be horsemeat.
One of the French food companies involved in the scandal, bought the frozen meat from a Cypriot food trader, who had bought it from a Dutch food trader, who had purchased the meat from two slaughterhouses in Romania. The French company then sold the horsemeat to a factory in Luxembourg, which was then sold under the Swedish brand Findus. This meat appears to be making it’s way into countless brands and products – with Findus just being the tip of the iceberg.
There is also concern that the horses may have been given the horse drug bute (phenylbutazone), which depending on the source you read, could be very harmful to humans if it gets into the food chain.
What ARE You Eating?
Most of the outrage so far seems to be at the fact that people have been eating horsemeat. Which yes, is outrageous and completely unacceptable (can you imagine if a similar scandal happened with pork?) But isn’t the biggest issue here that no one knows exactly what is in these processed food products? If they didn’t even know (and tell the consumers) that a frozen lasagne contains 100% horsemeat and 0% beef, how can we have any confidence about the other ingredients in the meal?
Even if the “beef” label is right on a product, with so much trading and smoke and mirrors masking the origin of the meat, I think we can be fairly confident a frozen ready meal is never going to contain grass-fed organic meat. In fact, I wonder how many different animals have contributed to the meat found in one ready meal? I guess it could be hundreds.
And what about the other ingredients? Is the tomato base of the spaghetti bolognese mainly tomatoes? Or is it bulked out with cheaper chemicals? Are the tomatoes that are used organic, or rather grown in glass houses with chemicals to help them grow as quickly as possible. Can we even be certain the tomatoes aren’t genetically modified?
How Can You Get Confidence About Your Food?
The only way to be certain about what you’re eating is to make it yourself. However busy you are, I don’t think there is ever a good reason to by ready made instant meals. It’s just not worth it. It’s also very important that as well as making your own food, you’re careful about the ingredients you use, particularly meat. It really is worth buying organic, grass-fed, pasture raised meat, from as close to the farm as you can get it (perhaps you can order from the farm directly, or use a local butcher who does). Always ask your butcher where the meat is from and how it was raised – and if he doesn’t know, it’s probably time to find a new butcher.
For most people reading this, ready meals aren’t likely to be an issue. But eating out probably is. It always bothers me that when you eat at a restaurant, or in a food court, the same issues apply. Where do they get their ingredients from? If they don’t make a big thing about their meat being grass-fed and organic, well, it probably isn’t. In the long term, the best thing is to ask in the restaurant. Hopefully this way the message will get through that people care, and want to eat good quality ingredients. There are some good restaurants who pride themselves on their local, seasonal organic produce – you just have to find them.
Isn’t it ironic that the sale of raw dairy, from a small farm with well raised animals, is illegal in many places; yet it seems to be common practice to sell food products without even being able to trace what the contents is, or where it comes from?
What are your thoughts on the food industry and the ingredients they use? And what about the horsemeat scandal? I’d love to hear where you stand, so please share your comments below.
The Bigger Picture Behind Processed Food Scandals
The horsemeat scandal shocked many not because of health implications alone, but because it exposed how little people actually know about what's in their food. It wasn’t just about horse versus beef—it was about supply chains, transparency, and how detached consumers have become from food sourcing. The issue made headlines, but it's far from an isolated incident. The truth is, the moment food becomes processed, especially on a mass scale, its integrity becomes murky.
It's Not Just About Meat
While the headlines focused on meat mislabelling, the reality is that many ingredients in ready meals and processed foods are just as questionable. Vegetable oils, preservatives, thickeners, colourants, artificial flavours, and sweeteners are common. Some are derived from genetically modified organisms (GMOs), others from chemical processes no consumer would be comfortable witnessing in person. And most of them don’t need to be clearly disclosed or sourced transparently.
There’s an assumption that if something is on a supermarket shelf, it must have passed some sort of rigorous inspection. But these systems often rely on paperwork and supplier assurance—exactly the links that broke down during the horsemeat scandal. If no one along the chain is verifying the actual contents, the door is wide open for mislabelling, substitution, and fraud.
Food Fraud Isn’t New
It might be shocking, but food fraud has existed for centuries. Olive oil is often cut with cheaper oils. Honey can be bulked out with corn syrup. Ground spices may contain powdered husks or dyes. Even coffee and tea have been subject to counterfeiting. Meat mislabelling just hits harder because of the emotional and cultural significance attached to it. But it’s all part of the same pattern: prioritising profit over transparency and nutrition.
Is Organic Always Safer?
In theory, organic labels should offer a layer of protection—but even then, it depends on trust in the certification body and the systems in place to prevent fraud. There have been documented cases where products were falsely marketed as organic or imported from countries with weaker enforcement. That’s why knowing your farmer, butcher, or supplier directly is a powerful way to take back control. A label only tells part of the story.
What “Beef” Can Legally Contain
In some processed products, “beef” doesn’t even mean 100% muscle meat. It can legally include connective tissue, fat trimmings, or mechanically separated scraps. These parts are emulsified, reshaped, and often flavoured artificially to mimic whole cuts. Throw in some fillers, stabilisers, and a thickener or two, and you’ve got a product that vaguely resembles meat—at a fraction of the price. And still, it ends up on dinner plates.
The Convenience Trap
Convenience is a powerful motivator. Time-poor, stressed consumers reach for ready meals because they’re quick, easy, and available. But this trade-off comes with a cost: nutrition quality, food transparency, and sometimes safety. Processed meals are rarely made with the same care, ingredients, or standards you’d apply in your own kitchen. And most people wouldn’t dream of eating the ingredients list if it were served separately on a plate.
Why the Paleo Approach Bypasses All of This
By choosing to cook from scratch and stick to whole foods—meat, vegetables, nuts, seeds, and natural fats—you automatically bypass much of the industrial food web. You know exactly what’s going into your meal, because you’re holding the raw ingredients in your hands. No hidden thickeners, no question marks about where your meat came from, and no cheap fillers pretending to be food.
This is the core strength of the Paleo approach. It's not just about cutting out grains and dairy. It’s about reconnecting with your food, understanding its origins, and treating meals as nourishment rather than mystery.
Dining Out Without Compromise
Restaurants, cafés, and takeaway shops face similar transparency issues. If they’re not openly talking about ingredient sourcing, there’s a good chance corners are being cut. Even when menus list meat as “beef” or “chicken,” there’s no guarantee of its origin or quality unless the venue makes it a point to source ethically or locally. And don’t be fooled by menus with rustic fonts and trendy buzzwords—it doesn’t always reflect what’s on the plate.
The solution? Ask. Question. Be that customer. And if the answer is vague or evasive, consider whether it’s a place you want to support. It’s not just about your health—it’s about creating demand for real transparency in food culture.
What You Can Do Differently
- Shop at local markets and talk to stallholders about where their produce comes from.
- Buy meat from trusted butchers who can tell you the breed, location, and diet of the animal.
- Read the ingredient list—even on supposedly healthy products. If there are more than five ingredients and some you can’t pronounce, it’s a red flag.
- Make your own sauces, broths, marinades, and dressings from scratch. These often hide the most additives.
- Batch cook and freeze your own meals, so you’re not tempted by convenience when you’re tired or rushed.
It’s Not Just About What You Eat, But What You Avoid
The Paleo lifestyle isn’t just about including nutritious foods—it’s also about removing harmful, artificial, and unnecessary ones. When you eat clean, real food, you reduce your exposure to pesticide residues, food additives, artificial flavourings, and industrial trans fats. You stop outsourcing your health to a faceless supply chain. And you become the gatekeeper of your own well-being.
Most people don’t realise how much better they can feel until they start removing the mystery ingredients and ultra-processed foods from their diet. Less bloating, fewer cravings, more stable energy—it’s all connected.
What This Means Going Forward
Scandals like the horsemeat debacle are a wake-up call. Not just for governments and food regulators, but for every one of us who relies on packaged or prepared food. They remind us that blind trust is not a strategy, and that labels don’t always tell the full story. Cooking at home, asking questions, and voting with your dollar are some of the most powerful tools you have to protect your health and support a better food system.
The more we question, the more transparency becomes the norm—and the harder it becomes for these scandals to occur in the first place.