Food Archives - Page 27 of 35 - The Paleo Network

Are Your Eggs Fake?

I was alarmed, but not surprised to read an article in the paper at the weekend about mislabelled eggs.

Apparently a NSW farmer has been fined by the Food Authority for labelling and selling “barn laid eggs” as “free range”. In this particular case it sounds as thought here has been confusion between the farm and the Food Authority over what constitutes “free range” – however, it does raise the question as to how many eggs are dishonestly labelled.

When trying to lead a healthy Paleo lifestyle, choosing good quality ingredients is essential. Without the luxury to grow and rear your own ingredients, you have to take them on good faith. If something says it is organic and free range – you should be able to trust that it is. As well as the potential for fraud at the source of the eggs – in a large store there is also the chance that the eggs could have been swapped by a previous customer.

Stamping Eggs

Many countries, including the UK, stamp their eggs. This gives the consumer confidence that they eggs they select are exactly what they get. Fortunately over the next two years similar requirements are being rolled out across Australia. This will certainly help to give back some confidence on the quality of the eggs you choose.

How To Get Good Eggs?

The closer you can get to the source, the better. Keeping hens in your garden might be a bit unrealistic if you live in the city, but try farmers markets – and speak to the farmers. Find out where your neighbours and health conscious friends get their eggs from. When you find good eggs it will be obvious; the shells will be harder and the yolks are often a far richer gold colour. Once you find a good supplier – stick with them!

What Does “Free Range” Actually Mean in Australia?

The term “free range” sounds comforting, but unfortunately, its definition can be surprisingly vague and open to interpretation. In Australia, the legal standard for free range eggs (as outlined by the ACCC) is that hens must have “meaningful and regular access to the outdoors” and be stocked at no more than 10,000 birds per hectare. However, this density is significantly higher than what many consumers imagine when they think of free roaming hens on green pasture.

Some ethical producers voluntarily limit their stocking density to 1,500 birds per hectare or less, allowing their hens to forage naturally and live a more humane life. These are the kinds of eggs most aligned with Paleo values — but they can be difficult to find unless you're actively seeking out transparent, reputable sources.

Decoding Egg Carton Labelling

To make informed decisions, it helps to know how to decode the language used on egg cartons. Here's a quick guide:

Cage Eggs: Produced by hens kept in small cages with no outdoor access. The least aligned with Paleo and ethical food principles.
Barn Laid: Hens are not caged, but still live indoors in large sheds. Better than cage, but no outdoor access.
Free Range: Must meet national standards, but conditions vary greatly. Look for lower stocking density on the label if disclosed.
Pasture Raised: This is not a regulated term, but often indicates hens raised outdoors with the ability to forage. Look for certification or farmer transparency.
Organic: Certified organic eggs must meet stricter standards, including outdoor access, organic feed, and no antibiotics or synthetic chemicals.

Be wary of marketing buzzwords like “farm fresh” or “natural” — these have no legal meaning and are often used to make industrially produced eggs sound healthier than they are.

How to Spot a Truly High-Quality Egg

If you’re unsure whether your eggs are truly free range or pastured, the proof is often in the egg itself. Crack it open and take a look:

Shell: High-quality eggs tend to have thicker, stronger shells that don't break as easily. This suggests the hens have had a healthier diet and environment.
Yolk: A deep orange or rich golden yolk typically indicates the hen has access to pasture and a varied diet that includes greens and insects. Pale yellow yolks usually come from hens fed a bland grain-based diet indoors.
Whites: A firm white that holds its shape around the yolk is another sign of freshness and quality.

It’s worth conducting your own comparison at home by buying a supermarket egg and a farmers market egg. Crack them side by side and notice the difference in texture, colour, and how they cook. You’ll likely never go back.

Why Egg Quality Matters on a Paleo Diet

Eggs are a cornerstone of many Paleo meals — they're affordable, versatile, and packed with nutrients like choline, vitamin A, B12, and high-quality protein. But the nutritional content of an egg is directly influenced by the hen’s diet and living conditions. A pastured egg is significantly higher in omega-3 fatty acids, vitamin D, and antioxidants like lutein and zeaxanthin compared to its caged counterpart.

So while it may be tempting to choose the cheapest eggs on the shelf, investing in better quality eggs means investing in your health. It also aligns with the broader Paleo principle of respecting the food chain and choosing ethically sourced ingredients wherever possible.

Direct-to-Consumer and Local Egg Subscription Services

If you're struggling to find high-quality eggs at your local supermarket, consider joining a CSA (Community Supported Agriculture) or subscribing to a local egg delivery service. Many small-scale Australian farms now offer weekly or fortnightly deliveries of organic or pasture-raised eggs directly to your home or to a central pickup point.

Some farmers will even let you visit their farms or follow their social media pages, where they share photos and videos of their hens roaming freely. This kind of transparency is rare in industrial agriculture and is a great sign that the producer has nothing to hide.

Are Certified Organic Eggs Worth the Extra Cost?

While certified organic eggs are often more expensive, they offer peace of mind for those who want assurance around animal welfare, feed quality, and farming practices. Organic certification in Australia requires hens to have unrestricted outdoor access, be fed an organic diet, and never be given antibiotics or synthetic pesticides.

It also supports regenerative farming systems, which are better for the environment and local biodiversity. If your budget allows for it, organic eggs are usually the most trustworthy option on store shelves.

Eggs and the Environmental Conversation

As well as health and ethical considerations, egg sourcing also has environmental implications. Large-scale industrial egg farms often operate on monoculture grain feed, heavy chemical input, and waste run-off. Pastured and organic systems, on the other hand, contribute to soil regeneration, reduce reliance on synthetic inputs, and support local ecosystems.

By choosing better eggs, you’re not just making a better choice for your own body — you’re contributing to a food system that values sustainability, transparency, and animal welfare.

Final Thoughts

When it comes to eggs, knowledge is power. With so much greenwashing and misleading labelling in supermarkets, it’s more important than ever to question where your food comes from. Whether you buy direct from a local farmer or make a point of checking stocking densities and certifications, every step towards transparency supports a healthier food system.

And as any Paleo eater knows, real food starts with real ingredients. So the next time you crack an egg into a pan, take a moment to consider the journey it’s taken — and whether it aligns with the values on your plate.

Are you suspicious about shop-bought eggs? Have you got any sources of great quality eggs? Please share in the comments below!

Paleo recipe Quick & Easy Chicken Curry Indian-min

A Quick and Easy Chicken Curry: A Guide to Making the Perfect Dinner

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Paleo Alternatives to Pasta

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Pasta is one of the un-Paleo foods there is! Mainly made of the grain wheat, pasta generally contains gluten, which many people don't tolerate well. The lectin in the grains has an inflammatory effect on the gut, upsets the acid balance in the body and of course results in a spike in blood sugar levels. All in all, pasta is definitely one to avoid.

However, so many popular dishes contain or are based on pasta. But this doesn't mean you have to go without when you start eating a Paleo diet. There are lots of ways to substitute pasta with some great paleo friendly alternatives.

Noodles & Spaghetti

Kelp noodles are available in some health food shops. These seaweed noodles look just like regular noodles, but are far more nutritious.

Sweet Potato Vermicelli is found in some Asian stores. Made from sweet potato starch, it is more processed than other pasta alternatives, but a better option than regular pasta.

Zucchini noodles can be made yourself using a zucchini and a mandoline slicer, a julienne peeler or a spirooli spiralizer and cooking in some oil over a medium heat.

Spaghetti can be made from the spaghetti squash fruit. When this particular variety is cooked, a fork can be used to scrape out the flesh into spaghetti like ribbons.

Lasagne

A paleo lasagne can be made with alternating layers of zucchini (courgette) and eggplant instead of pasta sheets. Alternatively, try using alternating layers of sliced meat, such as ham or turkey for an extra meaty lasagne.

Ravioli

Use thin ribbons of zuchini or summer squash to wrap around your raviloi filling

Gnocchi

Use some mashed sweet potatoes, eggs and sweet potato flour to make your own gluten-free gnocchi.

Not quite pasta, but another SAD alternative is to replace rice with cauliflower rice.

Creative Ways to Recreate Your Favourite Pasta Dishes the Paleo Way

When you start following a Paleo lifestyle, giving up pasta can feel like a major sacrifice — especially if your go-to comfort meals have always involved lasagne, spaghetti bolognese, or creamy fettuccine. But with a bit of creativity, it’s surprisingly easy to reinvent your favourite dishes using Paleo-friendly ingredients that are just as satisfying and far more nourishing.

Rather than focusing on direct replacements, many Paleo eaters reimagine pasta-based meals from the ground up. The base of the meal can shift to roasted vegetables, protein-packed layers of meat, or lighter options like greens, keeping the spirit of the dish intact without the grain-based pasta.

Paleo Pasta Sauces That Shine Without the Pasta

A well-crafted sauce is the heart of any great pasta dish. Luckily, most sauces are naturally Paleo or easily adapted. Rich bolognese, slow-cooked ragu, homemade pesto, and creamy mushroom sauces are all packed with flavour and work beautifully over spiralised vegetables or roasted vegetable bases.

To keep it Paleo, skip the sugar that’s often added to commercial sauces. Use tinned tomatoes with no additives, or better yet, make your own sauce from fresh tomatoes, herbs, garlic, and olive oil. For creamy sauces, swap dairy cream for coconut cream or blended cashews for a satisfying, smooth finish.

One-Pan Paleo “Pasta” Bake

If you miss the comfort of a warm baked pasta dish, try creating a one-pan bake using your favourite protein (like chicken, lamb, or pork mince), zucchini noodles, a tomato or coconut-based sauce, and a topping of almond meal and nutritional yeast. This gives you all the warmth and heartiness of a traditional pasta bake without any grains or dairy.

Many Paleo followers also use thinly sliced sweet potato or pumpkin layers to build a gratin-style bake. Just be sure to pre-cook the veg slightly before layering, to ensure everything is tender and well-cooked once baked.

Paleo Mac and “Cheese” Alternatives

Macaroni and cheese might seem impossible to recreate without grains and dairy, but there are actually several satisfying ways to emulate the dish. A popular option is to use steamed cauliflower florets or chopped zucchini as the base, and coat with a creamy sauce made from blended cashews, nutritional yeast, coconut milk, and garlic powder. The result is a silky, cheesy-flavoured sauce that coats the vegetables beautifully.

You can also try a “cheese” sauce made from roasted butternut pumpkin, coconut milk, and mustard powder for a slightly sweet and savoury variation. Top with almond crumbs or toasted seeds for added crunch before baking.

Stuffed Vegetables for a Pasta-Free Twist

If you’re missing stuffed pasta like cannelloni or tortellini, try filling vegetables instead. Hollowed-out zucchinis, capsicums, mushrooms, or even tomatoes can be filled with ground meat, herbs, and Paleo sauces. These make for delicious, visually impressive meals with all the same comfort factor, minus the inflammatory grains.

Stuffed sweet potatoes are another great option — simply roast whole sweet potatoes, then slice and stuff them with bolognese, pulled pork, or pesto chicken. Add a drizzle of olive oil and fresh herbs to finish.

Asian-Inspired Paleo Noodle Bowls

Not all pasta cravings are Italian. If you’re a fan of Thai, Vietnamese, or Chinese noodle dishes, there are plenty of Paleo swaps that let you enjoy these bold, spicy flavours. Try kelp noodles tossed with sesame oil, shredded carrot, cucumber, and grilled chicken for a quick sesame noodle bowl. Or stir-fry spiralised daikon, carrot, and zucchini with tamari, garlic, ginger, and prawns for a grain-free pad Thai alternative.

For a ramen-style experience, use zucchini noodles in a rich homemade bone broth with boiled eggs, mushrooms, spinach, and your protein of choice. Finish with a drizzle of chilli oil or coconut aminos for extra flavour.

Tools to Make Paleo Pasta Prep Easy

Having the right kitchen tools can make a big difference when preparing Paleo pasta substitutes. Consider investing in:

A spiraliser: Perfect for making vegetable noodles out of zucchini, sweet potato, carrot, and cucumber.
A mandoline slicer: Helps create even, thin ribbons of vegetables for lasagne or ravioli-style dishes.
A julienne peeler: Ideal for quick and easy veg noodles without needing extra storage space.
A high-powered blender: Useful for making silky sauces, cashew creams, and coconut-based “cheese” sauces.

These tools aren’t essential, but they can save time and help you stay inspired in the kitchen as you recreate meals you love in new, health-supporting ways.

Paleo Pasta Tips for Families and Kids

Transitioning children away from traditional pasta can be tricky, but not impossible. The key is to find alternatives that are visually familiar and gently ease their taste preferences over time. Spiralised zucchini tossed with Paleo bolognese or creamy avocado sauce often wins them over without too much resistance.

Another approach is to serve dishes with two versions side by side — one using traditional pasta and one using veggie noodles — allowing kids to try both and develop a preference. Over time, most families find they don’t miss the boxed pasta at all.

Final Thoughts

Pasta may be off the table on a Paleo diet, but that doesn’t mean you have to give up the meals and flavours you love. With a little creativity and the right substitutions, you can enjoy comforting, delicious dishes that are even more satisfying — and nourishing — than their traditional counterparts.

Have you found an amazing Paleo pasta alternative or recipe? Share it in the comments below — I’d love to hear how you’ve adapted your favourite meals to fit your Paleo lifestyle!

paleo cauliflower rice recipe primal diet-min

The Ultimate Guide to Cooking with Cauliflower Rice

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Free Food?

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Over the last few years, every company I have worked for has supplied some kind of food. Most commonly free fruit for all employees on a weekly, but usually a daily basis.

Most companies have also supplied unlimited free soft drinks (i.e. cans of coke and other fizzy drinks) and a few offices have even offered free breakfasts in every kitchen. Free breakfast usually consists of a huge range of different types of bread, “healthy” margarines, spreads and jam. There is also typically a wide choice of breakfast cereals and of course, skim milk to pour over the cereal.

Paleo Food?

Whilst it’s nice to have things provided for free, unfortunately, on a Paleo Diet, nothing typically provided in an office environment is “proper food!” The fruit tends to be the fruit highest in fructose (and also cheapest), such as apples and bananas – never berries, which would be a good on occasion.

The breakfast foods on offer are all very high in refined carbohydrates, which cause a big spike in blood sugar levels – and then a crash soon after eating; making a rapid return to the refined carbs very likely. On top of the effect on blood sugars, bread and cereals are all grain based. This means an inflammatory reaction in the gut as well as having an acidic effect on the body. Not an ideal choice.

Unfortunately the typical office food on offer needs to be easy to store and prepare; bread and cereals couldn't be any easier to store – and are ready to eat as they are. These types of foods are also very cheap for a company to provide and popular with the low-fat-healthy-whole-grains conventional wisdom crowd.

Paleo food would be a lot harder for a company to provide in a work place environment. Most of the Paleo options would need to be freshly made and made with good quality ingredients; not very realistic in an office setting.

Until beef jerky, kombucha and bacon are common place in the office, I’d rather go without the free food and bring in my own.

Does your employer supply any food or drinks? What do they provide – is anything Paleo?

Why Free Office Food Can Sabotage Your Health Goals

It's easy to fall into the trap of thinking that free food equals good food. After all, who doesn't appreciate a stocked kitchen or complimentary breakfast bar? But if you're following a Paleo lifestyle or simply trying to eat clean, what’s on offer can quickly derail your health goals. From muesli bars loaded with hidden sugars to granola and yoghurt stations marketed as ‘healthy', the modern office pantry is a minefield for those avoiding grains, dairy, and refined sugars.

These foods not only fail to nourish — they often perpetuate the cycle of cravings, crashes, and bloating. Many employees eat breakfast cereal at 9am only to feel hungry and fatigued again by 10:30am. This is a direct result of the blood sugar rollercoaster set off by a high-carb, low-fat start to the day.

Common Office Staples and Their Paleo Replacements

If you're determined to stay Paleo at work, preparation is everything. Here’s a quick guide to popular office offerings — and how to replace them:

Instead of breakfast cereal: Bring hard-boiled eggs or a chia seed pudding made with coconut milk and topped with nuts.
Instead of toast and jam: Try homemade sweet potato toast topped with smashed avocado or smoked salmon.
Instead of fruit baskets brimming with bananas: Pack blueberries, raspberries, or an apple with a few macadamia nuts for balance.
Instead of skim milk and coffee pods: Brew your own coffee at home and add a splash of almond milk or MCT oil for lasting energy.

Bringing your own food does take effort, but it allows you to nourish your body properly and avoid the temptation of nutrient-poor convenience foods.

The Office Culture Around Food

Food plays a social role in many workplaces. Friday donuts, birthday cakes, mid-morning muffins — it’s all deeply woven into the rhythm of office life. Politely declining treats can sometimes feel antisocial or awkward, especially in close-knit teams. But sticking to your Paleo lifestyle doesn’t mean isolating yourself. Be confident and open about your health goals — most people are surprisingly supportive, and some may even be inspired to make healthier choices themselves.

Consider bringing in your own contribution to shared events — perhaps a platter of fresh veggies and guacamole or homemade Paleo bliss balls. That way, you can still join in without compromising your values or health.

How to Stay Prepared Without Spending Hours in the Kitchen

Being prepared doesn’t have to mean complicated meal prep marathons every weekend. Here are some quick and easy ideas to keep you fuelled at work:

Cook once, eat twice: Make extra at dinner and pack the leftovers for lunch.
Snack smart: Keep tins of wild-caught salmon, olives, and raw nuts in your desk drawer.
Freezer meals: Cook batches of Paleo soups, stews or meatballs and freeze them in individual containers for grab-and-go meals.
Portable condiments: Stock up on coconut aminos, avocado oil, or lemon juice sachets to add flavour and healthy fats to bland lunches.

The more you automate your food choices, the less likely you are to be swayed by the smell of toast or the sight of chocolate biscuits in the kitchen.

Rethinking What ‘Healthy Workplace' Really Means

It’s time for companies to reconsider what healthy really looks like. Offering low-fat yoghurt, cereal, and fruit juice may once have been seen as progressive, but the science has shifted. Modern workplaces that care about employee wellbeing could be offering filtered water, herbal teas, fermented foods like kimchi, or even a fridge stocked with hard-boiled eggs, carrot sticks, and guacamole.

In an ideal world, employers would provide real, whole foods — or at the very least, support staff in bringing in their own nourishing meals. Some forward-thinking companies have even begun including wellness initiatives that support Paleo or low-carb lifestyles, such as cooking workshops, lunch-and-learns with nutritionists, or fridge space and basic kitchen gear for meal prep.

Creating a Paleo-Friendly Routine at Work

Here’s a sample day that works for many Paleo professionals:

Breakfast: Frittata muffins made with spinach, bacon, and eggs, prepared on Sunday and stored in the fridge.
Morning tea: A boiled egg and a few strawberries.
Lunch: Leftover roast chicken with roasted veg and avocado slices.
Afternoon snack: Celery sticks with almond butter or a handful of mixed nuts.

This kind of menu keeps blood sugar stable, improves concentration, and eliminates the 3pm slump that haunts most office workers living on cereal and sandwiches.

The Bigger Picture: You Deserve Better Than Free Toast

At the end of the day, your health is too important to be dictated by what's easiest or cheapest for your employer to provide. While it's lovely to feel looked after, the reality is that most office-provided food is more about convenience and cost-efficiency than true nutrition. Choosing your own food — even if it means packing a lunchbox — is one of the most powerful forms of self-care.

It may not come in a box marked ‘Free’, but Paleo food pays off every single day in energy, clarity, and long-term health. Here's to reclaiming your desk from the cereal box and building a better routine, one real food meal at a time.

Paleo diet primal weekly planning meal planning recipes-min

What Sundays Are All About

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With a bit of planning and organisation at the weekend, the entire week of Paleo meals can be planned, ingredients bought and almost all of the cooking done, leaving your weekdays easy and stress free.

Being organised like this is not only a far cheaper way of following your Paleo diet, but it also ensures you won’t come unstuck in the week – when a lack of time and imagination would otherwise make it far harder to make the right food choices.

Step One: The Weekly Planner

Are you going to be home every evening? Do you have friends over? Have you been invited out to dinner? Write out a plan of the upcoming week and work out how many breakfasts, lunches, dinners and snacks you will need.

Now it’s time to hit the recipe books for inspiration and decide what you would like to eat everyday! Bear in mind if you cook a large portion of a dinner recipe, you can either freeze the remainder to enjoy another day, or you can use it for lunch, or breakfast the following day.

If you have cooking facilities at lunchtimes, it’s a great idea to do some batch cooking, so you can have a quick, hot Paleo meal every lunchtime – with no cooking required

Step Two: The Ingredients

Once you’ve decided on your weekly Paleo meal planner, you can make a list of all of the ingredients you need to buy and head to your local farmers market, butchers and grocery store/ supermarket to buy everything you need. No more shopping required for another week or two! It’s good to be flexible and prepared to swap ingredients, for example where certain vegetables are in season or on sale.

Step Three: Cooking & Preparation

Once you have your Paleo ingredients, recipes and weekly planner on hand, it’s time to get cooking! You can cook up big batches of one-pot recipes, such as soups, stews, casseroles and curries as these will freeze easily, ready to be reheated when you need them for lunches or dinners.

Many breakfasts, such as egg muffins can be cooked in advance and stored in the fridge for a quick grab and go breakfast.

You can also prepare vegetables in advance, ready to blanch, eat raw or throw in the steamer for the week’s dinners.

Step Four: Overcoming Potential Difficulties

This is also a good opportunity to call ahead any restaurants you may be visiting next week – or looking up their menu online. This way you can work out which Paleo options are available, or contact the restaurant directly and see how they can help.

What is your weekly routine? Do you spend time at the weekend planning for the week ahead?

Translating Paleo Cooking Terms

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The first time I went to America, I was confused. The restaurant menus all had pages of entrée’s, but no main courses. Fortunately before too long, I realised entrée is American for main course, not a starter course, as I am used to the word. I was also excited to try a new herb I had read about in lots of cooking blogs, cilantro – before I found out it is just another was of describing coriander.

As a Brit, living in Australia, reading lots of American Paleo Diet blogs and books, I've noticed a lot of cooking and food terms with completely different names. Australian terms seem to be mainly British, but often American – and sometimes different again. The list below shows the most common terms on which our terms differ, not all Paleo related, but hopefully useful all the same:

American	British English	Australian
Appetizer	Starter	Starter
Entrée	Main Course	Main Course
Dessert	Pudding/ Sweet/ Afters	Dessert
Broiler	Grill	Grill
Grilling	Barbecuing	Barbecuing
Canned	Tinned	Tinned
Eggplant	Aubergine	Eggplant
Zucchini	Courgette	Zucchini
Argula	Rocket	Rocket
Rutbaga	Swede/ Turnip	Swede
Bell Pepper	Pepper	Capsicum
Cilantro	Coriander	Coriander
Ground Mince	Minced Meat	Minced Meat
Pork Rinds	Pork Scratchings	Crackling
Jello	Jelly	Jam
Fries	Chips	Hot Chips
Chips	Crisps	Chips
Parchment Paper	Greaseproof Paper	Greaseproof Paper
Stove	Hob	Hob
Crock Pot	Slow Cooker	Slow Cooker
Plastic Wrap	Clingfilm	Gladwrap
Candy	Sweets	Lollies
Licquor Store	Off Licence	Bottle Shop (AKA Bottlo!)
Popsicle	Ice Lolly	Ice Lolly

Of course, in addition to the different terms, American recipes use imperial measurements (pounds, ounces, tablespoons and Fahrenheit), Australian recipes are metric (grams, millilitres and centigrade) and British recipes never quite seem to be able to decide if they should embrace the metric system, or stick to the traditional imperial measurements.

More Translation Confusion in the Paleo Kitchen

Once you dive deeper into international Paleo cookbooks and food blogs, you start noticing even more subtle differences that can easily trip you up. It’s not just ingredients and cooking terms — the differences can show up in meal names, shopping habits, and even food availability.

Take for example, something as simple as “biscuits”. In the US, this refers to a fluffy, savoury baked item often served with gravy — nothing like the crunchy sweet treat the British and Australians call a biscuit. The American equivalent of a British or Aussie biscuit is a “cookie”, unless it’s a chewy one, in which case confusion deepens. So when you see a Paleo recipe for “biscuits and gravy” in an American cookbook, know that it’s referring to something more akin to a savoury scone, not a dessert.

Supermarket Aisle Challenges

Shopping for ingredients can also become an adventure. Looking for “scallions” in an Australian supermarket? You’ll find them labelled as “spring onions”. “Beets” are just “beetroot” down under. “Shrimp” become “prawns”, and while both may be technically correct depending on the species, the names are used almost exclusively in different regions.

If a US recipe calls for “half-and-half”, Australians and Brits are left wondering whether this means pouring cream, single cream, or just mixing milk and cream together. Likewise, “heavy cream” and “double cream” aren’t always identical, with differences in fat content and consistency depending on where you are.

More Ingredient Name Differences

American	British English	Australian
Scallions	Spring Onions	Spring Onions
Beets	Beetroot	Beetroot
Snow Peas	Mangetout	Snow Peas
Soda	Fizzy Drink	Soft Drink
Oatmeal	Porridge Oats	Rolled Oats
Ground Beef	Beef Mince	Beef Mince
Whipping Cream	Single Cream	Pure Cream
Molasses	Treacle	Molasses

Cooking Instructions That Vary By Region

Instructions like “broil until golden” or “put under the broiler” in an American recipe may confuse Aussie and British readers. That simply means place it under the grill — the overhead heat source, not the outdoor barbecue. In contrast, “grilling” in the US often refers to cooking over flames outdoors, which Aussies and Brits would call “barbecuing”.

Measurements can be another stumbling block. A “stick of butter” means 113 grams in the US, but recipes from the UK or Australia are more likely to just list butter in grams or tablespoons. Meanwhile, Australian tablespoon measures are 20ml — not the 15ml standard used in the UK and US — which can make a big difference in recipes that require precision.

Egg Sizes and Baking Confusion

Did you know that even the standard size of eggs differs by region? Most recipes assume a standard “large egg”, but a large egg in the US is closer to a medium or even small egg in Australia. When baking Paleo treats, where proportions matter more than ever without gluten to help things rise or bind, these differences can affect your final results. When in doubt, weigh your eggs — most recipe writers will use around 50–60 grams per large egg, including shell.

Terminology Around Dairy Alternatives

Another area where confusion arises is with non-dairy milk. American recipes often mention “almond milk” or “coconut milk” without specifying whether they mean the tinned, thick variety or the carton-style diluted version. Australians tend to default to the carton form, whereas in some American recipes, particularly those based around curries or rich sauces, tinned full-fat coconut milk is assumed. This can affect the consistency and fat content of your finished dish.

Sweeteners and Pantry Basics

With Paleo baking, sweeteners like “maple syrup”, “honey”, “date paste”, and “coconut sugar” are often used. While these terms are fairly universal, it’s helpful to know that “syrup” in the UK can refer to golden syrup — which is definitely not Paleo — while “treacle” might be used to describe molasses. If you're in Australia, most health food shops carry Paleo-friendly sweeteners, but you may need to double-check labels for additives or processing methods.

Embracing the Multilingual Paleo Kitchen

The key takeaway is that food culture is beautifully diverse, but when following recipes from across the globe, it pays to know the local language — especially in the kitchen. Reading ingredient lists carefully, checking measurements, and researching unfamiliar terms will help you avoid mistakes and better understand what you're putting on your plate.

If you're following American Paleo recipes from Australia, make sure to double-check measurement conversions and terminology. Keep a note of ingredient swaps and equivalents, and don’t be afraid to adjust recipes based on what’s seasonal or available locally.

Final Thoughts

Learning the global language of food can make your Paleo journey more accessible and enjoyable. Whether you’re cooking from an American blog, a British book, or your own Aussie kitchen, a bit of translation and flexibility goes a long way.

Have you come across a confusing term in a Paleo recipe? Or found an unexpected substitute that worked perfectly? Share your discoveries in the comments below — let’s build a global Paleo glossary together!

I'm sure there are many more, so please share the terms that have confused you, or that you have recently discovered, in the comments below. And if you’re in New Zealand – which versions of the terms do you use, mainly Australian, or a completely different term?

Moroccan Pork & Dressing paleo lunch recipe-min

Delight in a Flavorful Paleo Moroccan Pork & Dressing Recipe

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Further to her guest post yesterday, Stormy Sweitzer, owner of Maoomba, the Real Food for Active Lives blog, and author of Paleo Power Lunch: Easy, Filling & Delicious Workday Meal Strategies, has very kindly shared a Moroccan recipe with us from her book.

This is the lunch that started it all. In the dead of winter, wanting something colorful to go with a leftover pork chop, I threw it together with a handful of berries, seeds, and avocado. It’s earthy, but light. Add a handful of raw mushrooms for more vegetables. This recipe is perfect for those who are looking for a quick, nutritious, and delicious meal to take to work or enjoy at home. The combination of flavours and textures makes it a standout dish that’s both satisfying and refreshing.

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5 from 1 vote

Lunch Recipe: Moroccan Pork & Dressing

This Moroccan Pork & Dressing recipe is a colourful and flavourful paleo lunch option, combining pan-fried pork loin chop with fresh spinach, blackberries, avocado, and raw pepitas, topped with a creamy lemon chive dressing. Perfect for a light yet satisfying meal.

Prep Time15

Cook Time10

Course: Dinner, Lunch

Cuisine: Moroccan, Paleo

Keyword: Easy recipe, Lemon Chive Dressing, Moroccan pork, Paleo Lunch, Spinach Salad

Servings: 2

Calories: 400kcal

Cost: 12

Equipment

Blender
Saute Pan

Ingredients

Pork

2 cups Spinach
3 ounces Pork loin chop Sliced, pan-fried
1/2 Avocado Cut into chunks
1/2 cup Blackberries Fresh
2 Tbsp Pepitas Raw

Dressing

1/3 cup Lemon juice fresh-squeezed
2 tbsp Water
1 Green onion chopped
1 clove Garlic chopped
1 tsp Dry mustard powder
1/4 tsp Salt
Black pepper to taste
1/2 cup Avocado oil or Extra virgin olive oil
2 Tbsp Chives chopped

Instructions

Pork

First, layer all ingredients in a lunch-sized food storage container.
Next, pack 3 tablespoons of Creamy Lemon Chive Dressing in a separate container.

Dressing

Combine all ingredients in a blender, except the oil and chives.
Slowly drizzle in the oil while the blender is running.
Finally, stir in the chives when done.

This Moroccan Pork & Dressing recipe not only provides a vibrant and delicious lunch option but also packs a punch with its nutritious ingredients. The fresh spinach offers a base full of vitamins and minerals, while the blackberries add a burst of sweetness and antioxidants. Avocado provides healthy fats and creaminess, and the pepitas give a satisfying crunch. The creamy lemon chive dressing ties everything together with its tangy and fresh flavour. It’s simple to make and can be stored in the fridge, making it convenient for multiple uses. Drizzle it over the salad just before eating to keep the ingredients fresh and crisp. For more Paleo lunch recipes and strategies, check out the Paleo Power Lunch book. It’s filled with easy, filling, and delicious workday meal ideas that are perfect for those on the go. Exploring different flavours and ingredients in your lunch can make a significant difference in your overall enjoyment and satisfaction with your meals. This Moroccan Pork & Dressing recipe is a great example of how simple ingredients can come together to create something truly special.

What’s For Lunch?

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If you work outside the home and struggle with eating foods that support your dietary needs and goals, the question “what’s for lunch” borders on obsession: What is easy to make? Healthy? Fast? Isn't boring? Saves money? Stormy Sweitzer, owner of Maoomba.com, the Real Food for Active Lives blog, and author of Paleo Power Lunch: Easy, Filling & Delicious Workday Meal Strategies, has some suggestions for you.

Back when I first discovered my numerous food sensitivities – it’s been about 6 years now – I went through what everyone seems to go through when they suddenly can’t or choose not to have food they’re accustomed to eating. Things like disorientation in my kitchen and at the store, frustration with having to learn how to cook all over again, spending hours cooking, and having cravings followed by discomfort and guilt if I ate something I knew I shouldn't.

My biggest struggle, though, was how to eat well away from home during the work day.

I often worked 50-60 hours a week. I always had some running or cycling event I was training for. And, of course, I wanted to spend time with my husband, family and friends enjoying the things we love to do. So food – especially the lunches and snacks I packed – had to be simple, not take a lot of time to prepare, and keep me going throughout the day.

Lunch: No Longer the Forgotten Meal

Planning is essential: At the start of the week, think about what you would like to eat each day. This will not only help you prepare for your meals, it will also help you shop more easily and cook things in a way that allows you to more efficient in the kitchen.

Favourite go-to meal: A Paleo Power Lunch salad. I prepare all of the major ingredients – meat and crudités over the weekend. That means washing the greens, dicing celery, carrots, peppers, and even cooking starchier vegetables like pumpkin and beets. Roasting or grilling meat ahead of time is essential to pulling lunch together quickly – whether you cook it all on one day or have a planned leftovers approach during the week. And, getting creative with salad dressing can make all the difference in how salads taste. Easy to make, flavourful, and less expensive than buying grocery store brands (which of course can have ingredients like sugars, gums, and soy), home-made dressings can add variety to workday meals.

Go-to snacks: Beet or zucchini hummus with raw veggies, whole fruit, a banana with almond butter, hard-boiled eggs, fruit and nut bars, even a can of sardines or tuna are all great options. Keep a stash of non-perishable snacks on hand for emergencies,

Batch it up – crock pot and casserole cooking: Boredom is the enemy of consistency. Eating salad all week, while good for you, can take its toll on your taste buds. To keep things interesting, make batches of foods like soups, stews, and casseroles that you can eat throughout the week. A great strategy is to make enough to freeze lunch-size portions for later. After a few bulk cooking sessions you’ll have a few weeks’ supply of lunches your co-workers will envy.

Not ready to take on batch cooking? Planned leftovers are great options. Just add a little extra food to the pan and then pack it for the next day’s lunch.

Tomorrow Stormy Sweitzer shares a lunch recipe with use from Paleo Power Lunch for a Moroccan lunch and dressing

What’s your favourite workday meal or kitchen strategy for making sure you take lunch each day?

75 Paleo Snack Ideas

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Once you've perfected your Paleo meals, you might need to work on making sure you have a few Paleo snack ideas in your repertoire, to fit it with your Paleo diet. Here is the list of Paleo snacks you've been waiting for!

If you're looking for even more ideas and recipes for Paleo snacks – you'll be pleased to hear my Paleo Snack recipe ebook has just been launched! You can find it here.

Ideally, if you have a good Paleo breakfast and lunch, you’ll often find you don’t feel hungry and don’t need to snack. If you do find yourself hungry between meals, try eating more at meals (are you consuming enough satiating fat in your meals?). Also, check out the recipe book I've just written with loads of Paleo Breakfast recipes to inspire you.

There are always occasions where it’s good to have some healthy Paleo snacks prepared, or in mind. This way when hunger strikes, you won’t ruin your Paleo diet. There are hundreds of great Paleo and Primal snack ideas and 75 ideas in the list below. With a bit of preparation, there will never be any need to hit the vending machine or go for an unhealthy option.

Some of these ideas are more Primal/ Lacto-Paleo with the inclusion of dairy. If you tolerate dairy, get the best quality full-fat you can. Raw dairy is even better.

Brace yourself – this is a long list. Most of the ideas are quick and easy – so there’s no excuse not to keep in Paleo!

Paleo Snack Options For Work

It’s a great plan to have an emergency Paleo kit in your desk at work. This way whether your caught sort, or don’t have time for lunch, you always have a fast Paleo snack at your fingertips. If you’re buying pre packages tins and packets, make sure you check the ingredients and get the best quality available. These options should store and keep well for a while in your desk; perfect for an emergency stash!

1. A tin of tuna or salmon
2. A good quality packet of beef jerky (or make your own)
3. Put together a trail mix of your favourite nuts and seeds
4. Some dark chocolate
5. Larabars are a good emergency option
6. Coconut flakes will also store well
7. A jar of coconut oil and spoon will provide some good fat when you need it most

Kids Paleo Snack Options

Children tend to eat more fruit than adults, but these ideas will be good for adult snacks too.

8. Apple & cheese slices
9. Fruit balls (made with a melon baller) in coconut milk
10. Turkey roll-ups with cucumber, tomato, grated carrot and avocado inside
11. Make “chicken nuggets” coated in coconut flour and egg
12. Wrap melon in ham

Simple Snacks

It doesn't get much easier than these snack ideas

13. An avocado and a spoon
14. Peeled, hard-boiled eggs
15. Black and green olives
16. Fruit in coconut milk
17. Seasonal fruit on it’s own
18. A young fresh coconut
19. Pork rinds/ crackling (ideally home-made, if not, make sure it’s good quality with minimal ingredients!)
20. Coconut yoghurt

Movie Snack Ideas

Instead of a bucket of popcorn and soda, you can easily keep it Paleo with these movie snack ideas

21. Activate, dry roast and season some cashews, pecans and walnuts
22. Spicy almonds
23. Dried seaweed (make your own, or buy – checking the ingredients!)
24. Coconut flakes are a great ready to eat snack
25. A medley of berries (i.e. strawberries, cherries and blueberries) with coconut flakes
26. A dried fruit mix
27. Meatballs
28. Pigs in blankets

Midnight Snacks

Late night, bedtime and midnight snacks seem to be a common habit for a lot of people. Here are some Paleo supper ideas you can try before bed, that won’t ruin a day of great nutrition.

29. Make up some almonds, walnuts and berries in a bowl of coconut milk
30. A bowl of Paleo granola or No-Oatmeal
31. Some full fat yoghurt
32. Smoked salmon

Airport and Flying Paleo Snack Options

Given the unhealthy options available at airport and on most flights, it’s a great plan to come prepared with your own Paleo snacks. Check the security requirements at the airports you’re travelling through to determine which of the following options will be allowed on your airplane. Hopefully with unopened packets, you should have no problems, but do check first!

33. Smoked meat and high quality salami (this should store well)
34. Good quality cheese
35. Coconut Butter
36. A sealed packet of nuts and seeds
37. A jar of pickles (check the ingredients!)

On the Go & Travel Paleo Snack Ideas

When you have to travel for work, or don’t have time, these options will work well on the go.

38. Make up a batch of egg muffins to store in the fridge and grab as required
39. Paté
40. Sardines
41. A tin of smoked oysters
42. Diced meat and veg
43. Make up some devilled eggs ready to go
44. Keep some bacon pieces in the fridge
45. Dehydrate some apple slices
46. Make veggie chips with sweet potatoes, kale, brussel sprouts, pumpkin or zucchini to take with you
47. There are a few Paleo Packs on the markets idea for travelling with

Pre and Post Workout Paleo Snacks

Before and after a workout your nutrition requirements are different; here are some ideas to give you a good protein boast.

48. Protein Shakes; whilst not exactly “whole foods” there are some great Primal protein powders available
49. Chicken and avocado is a great snack to take to the gym
50. Make some primal energy protein bars
51. Leftover meat and mustard (or try making a Paleo mayonnaise)

Weight Loss Paleo Snack Suggestions

When you have weight to lose, snacks are dangerous territory! Some snacks, such as nuts and fruit are easy to overdo and can sabotage your weight loss efforts. If you’re constantly hungry, make sure your meals are sufficient and try adding more fat. These low-calorie snack ideas are going to be a better bet for weight loss on a Paleo diet

52. Make some rice-less Sushi using nori wraps, lengths of veggies, avocado, egg and fish
53. Make a small omelette with your favourite vegetables
54. Carrot and celery sticks with an almond and cashew butter dip
55. Fresh salmon on cucumber slices
56. Cucumber sticks with a guacamole dip
57. Capsicum (Bell Pepper) strips with a homemade spicy salsa
58. Mini bacon & guacamole “sandwiches”
59. Cherry tomatoes and ham
60. Roast vegetables with a ranch dipping sauce
61. Sauerkraut
62. Make up some nori “chips” in the oven with coconut oil and seasoning with spices

After Dinner Paleo Snack Ideas

Instead of a dessert or pudding, these snack ideas should fulfil the need for “something” sweet, without going overboard!

63. Keep it simple with some squares of very dark chocolate
64. Try chocolate coated bacon pieces, unusual, but delicious
65. Make some chocolate coated almond and coconut bites
66. Dip strawberries and blueberries in chocolate
67. Make some “Paleo Cookies” using almond meal
68. Make coconut flour berry muffins/ “cakes”
69. Coconut flour pancakes
70. Frozen grapes
71. Baked apples with cinnamon and coconut cream
72. A simple fruit salad

Drink Your Paleo Snack

With a flask or thermos and some preparation, you can have a drinkable snack with you wherever you go.

73. Bone broth
74. Soup
75. A green smoothie (remember to add in a fat source like avocado or coconut milk from your favourite recipe)

Has your snacking frequency changed since you've been following a Paleo diet? What are your favourite snacks? I’d love to hear more suggestions to add to the list of Paleo snack ideas; let me know in the comments below! And don't forget to check out my Paleo Snack recipe ebook for full recipes and even more Paleo snack ideas!