Food Archives - Page 30 of 35 - The Paleo Network

Woolworths Coconut Oil

Good news if you're in Australia, Coconut Oil has just got a bit easier to find. Woolworths now stock a small jar of Spiral Coconut Oil in the Asian Foods section.

I've also seen it in Harris Farm and some IGA stores. Hopefully Coles will get in on the act and start stocking Coconut Oil soon too.

Online suppliers definitely seem to be the cheapest way to buy Coconut Oil in Australia and New Zealand, but for all those times when being organised doesn't come together, it's great to be able to buy it in a national chain.

🥥 Coconut Oil at Woolworths: A Comprehensive Guide

Coconut oil has become a staple in many Australian households, valued for its versatility in cooking, baking, and personal care. Woolworths has significantly expanded its selection, making it easier than ever to find the right coconut oil for your needs.

🛒 Available Coconut Oil Products at Woolworths

Here's a selection of coconut oil products currently available at Woolworths:

Product	Price	Size	Notes
Macro Organic Virgin Coconut Oil	$4.30	300g	Budget-Friendly
Raw C Organic Virgin Coconut Oil	$18.00	1500mL	Bulk Size
Woolworths Coconut Oil Spray	$5.40	225g	Convenient Spray
Coco Earth Premium Liquid Coconut Oil	$14.50	500mL	High MCT Content
Raw C Organic Coconut Oil	$8.00	330mL	Compact Jar
Coco Earth Organic Virgin Coconut Oil	$14.00	1L	Versatile Use

🍳 Cooking with Coconut Oil

Coconut oil is renowned for its high smoke point and unique flavor profile, making it suitable for various cooking methods:

Sautéing and Stir-Frying: Its stability at high temperatures makes it excellent for sautéing vegetables or stir-frying meats.
Baking: Use it as a substitute for butter or other oils in baking recipes to add a subtle coconut flavor.
Coffee Additive: Some people add a teaspoon to their coffee for an energy boost, especially those on a keto diet.

🧴 Coconut Oil for Personal Care

Beyond the kitchen, coconut oil serves multiple purposes in personal care routines:

Moisturizer: Its hydrating properties make it suitable for skin moisturization.
Hair Care: Apply as a hair mask to nourish and add shine to your hair.
Makeup Remover: Its gentle nature allows for effective makeup removal without harsh chemicals.

💡 Tips for Choosing the Right Coconut Oil

When selecting coconut oil, consider the following:

Refined vs. Unrefined: Refined coconut oil has a neutral scent and flavor, while unrefined (virgin) retains the coconut aroma and taste.
Solid vs. Liquid: Solid coconut oil is ideal for baking and high-heat cooking, whereas liquid forms are convenient for dressings and personal care.
Organic Certification: Opting for organic ensures the product is free from pesticides and other chemicals.

📦 Storage and Shelf Life

Storage: Keep coconut oil in a cool, dry place away from direct sunlight.
Shelf Life: Typically, coconut oil has a shelf life of up to two years. Always check the expiration date on the packaging.

Does Your Child Have Paleo School Dinners?

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I was really interested to discover a fantastic blog, by a nine year old British schoolgirl, Neverseconds. She’s been taking photos of her school dinners and posting them onto her blog. As someone with a passionate interest in nutrition, but no children, this is such an interesting insight. The blog obviously isn't written from a Paleo standpoint, but it is very interesting to gauge just how far away school dinners are from (what I would deem) optimal.

Images from NeverSeconds

For young children, good nutrition is absolutely crucial; they are growing and more importantly their brains are still developing. It’s becoming accepted that fat is extremely important in the nutrition of children; yet these lunches are clearly following the outdated low-fat “wisdom”. I find it concerning that young children eat their dinner staring at a big “LOW FAT” label, such as on the yoghurt. Even subconsciously this will lead to a long, deep held belief that fat must be avoided. As well as fat, the dinners look to be very low in protein too.

I also find the amount of refined carbohydrates concerning. After lunch the children will have grossly elevated blood sugar levels – leading to a crash probably during their next lesson. A crash in blood sugar levels isn't conducive to concentration and alertness!

There are so many processed foods, very little looks entirely home-made (perhaps just reheated). When cooking for large numbers as in a school setting, it should be perfectly possible to cook nutritious lunches from scratch, using local produce, on a budget.

Surely good nutrition should be easy with children? They don’t have a choice and aren't in the position to research and understand about nutrition in the same way adults are. What they eat as a child is likely to set their eating behaviours for life. It is so sad to see how these children are fed, by the very people who should be setting them up with good nutrition.

The Long-Term Impact of School Lunches

When we consider the impact of diet on physical and cognitive development, school meals play an incredibly influential role. For many children, school lunch may be the most nutritionally complete meal they receive each day. That’s a huge responsibility for schools — yet all too often the offerings fall short. The reliance on ultra-processed foods, sugar-laden desserts, and low-fat dairy reinforces poor eating habits from a young age.

There is now a growing body of evidence showing that children who consume a diet high in refined carbohydrates and processed foods are more likely to experience attention issues, behavioural problems, and even depression. When the bulk of a meal is made up of white bread, sugary yoghurts, and processed meats, it’s no wonder kids are struggling with focus and energy dips in the afternoon.

Why Fat and Protein Matter in a School Meal

Despite outdated guidance, dietary fat — especially from whole food sources like avocado, meat, eggs, and coconut — is essential for developing brains. These fats support the formation of neural connections and help children feel satiated for longer, avoiding the mid-afternoon blood sugar crash many experience after high-carb lunches.

Similarly, adequate protein is key for physical growth, immune function, and attention span. Yet when you look at many school lunches, protein is minimal at best. Instead of a proper portion of chicken, fish, or beef, kids might get a few slices of processed ham or a small portion of baked beans — often more sauce than substance. This imbalance leads to energy instability and contributes to cravings for more refined food later in the day.

The Trouble with the “Low Fat” Message

One of the most concerning aspects of many school food programs is the continued promotion of “low fat” products to children. From labelled yoghurts to low-fat cheese slices, this reinforces a now-debunked idea that fat is bad — an idea that can become deeply ingrained and persist well into adulthood. It may also encourage kids to fear foods like egg yolks, butter, and meat — which are in fact incredibly nutrient-dense.

What’s worse is that these low-fat products often contain added sugar to compensate for lost flavour, creating a double whammy: nutrient loss and sugar overload. Children need to be taught that food isn’t just about calories or fat percentages — it’s about nutrients and nourishment.

Can You Pack a Paleo Lunch for Your Child?

Thankfully, some schools allow packed lunches, giving parents the option to provide their children with better nutrition. If your child is eating Paleo, here are a few practical, school-friendly lunchbox ideas that travel well and don’t rely on heating or refrigeration (beyond an ice pack):

Mini frittatas or egg muffins made with vegetables and diced meat
Chicken drumsticks or meatballs with vegetable sticks and avocado dip
Fruit skewers with coconut flakes and almond butter for dipping
Beef jerky, hard-boiled eggs, and a handful of macadamia nuts
Leftovers from last night’s dinner in a thermos — stew, curry, or roasted veg and meat

These options provide high-quality protein, healthy fats, and fibre from real food. They’re satisfying, portable, and help your child avoid the blood sugar rollercoaster that comes with traditional lunchbox staples like sandwiches and muesli bars.

Dealing With School Lunch Rules

Some schools have very specific lunchbox policies, which can include banning nuts or requiring particular food groups. In Australia, nut bans are common for allergy safety, so it’s important to find alternatives like seed-based snacks (sunflower seed butter, for instance). If your child’s school has a rigid stance on what should be included in a lunchbox (e.g. mandatory dairy or grains), it’s worth opening a respectful dialogue with the staff.

Explain your family’s nutritional values and provide reassurance that your child is getting adequate nutrients through other food sources. You might also be able to supply documentation from a healthcare professional supporting your child’s dietary needs. While not every school will be flexible, many are open to learning more — especially if the message is delivered with positivity rather than confrontation.

Educating the Next Generation About Food

Children are curious by nature, and if you involve them in food preparation and explain why they’re eating certain things, they’re more likely to engage with the process. Even simple things like helping to pack their lunchbox, choosing vegetables from the shop, or growing herbs at home can increase their interest and connection to food.

Use mealtimes as an opportunity to explain where food comes from, how it affects the body, and why eating real food matters. This can help build resilience when your child is surrounded by less nutritious options at school or social events. Kids who understand why they’re eating differently are more likely to stick to it and advocate for themselves.

Is Change Possible Within the School System?

While large-scale reform can be slow, there are growing grassroots movements advocating for better food in schools. From community garden programs and farm-to-table initiatives to local suppliers working with canteens, change is happening in pockets across Australia and the UK. Parents, teachers, and even students themselves are starting to question the nutritional standards and push for better quality meals.

If your school offers lunch orders or has a canteen, you might consider joining the parent committee or engaging with staff about improving the options available. Suggesting simple changes — like switching margarine for butter, offering fruit instead of ice blocks, or adding a salad bar — can be a good start. Every small improvement helps shape a healthier food environment for all students.

Setting the Standard at Home

Even if your child is eating differently at school, what they eat at home is just as important. Weekend breakfasts, after-school snacks, and dinners are all chances to reinforce the benefits of real food. Over time, the habits you build at home can have a much greater impact than a handful of meals eaten at school.

By modelling a nutrient-dense diet yourself and creating a positive food culture at home, your child is more likely to carry these values forward into adolescence and beyond. Nutrition isn’t just about what we feed our bodies — it’s about the beliefs and behaviours we instil along the way.

Do you have school aged children? I’d love to hear what the rules are at their schools – and what they are served. Are you able to insist your child eats Paleo at lunchtimes? How do you navigate a Paleo child and a conventional wisdom school lunch menu?

The DASH Diet

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One of the things I liked so much when I started researching about Paleo, was the ease and simplicity. The books basically tell you to eat a simple diet, of the natural foods we've evolved to eat. I found there really was nothing confusing or contentious. As well as reading the Paleo and Evolutionary health books – I read everything else I could find on nutrition. There is a book for every fad diet imaginable, with completely conflicting and confusing advice. Some of the diets just seem downright complicated to follow and devoid of any logic.

One of the best selling diet books in Australia at the moment is about the “DASH Diet”, so I couldn't resist taking a look. I've noticed the newer fad diets seem to be more closely resembling Paleo, so I always hold out hope that books like this will be about Paleo, but with a different name.

DASH stands for “Dietary Approaches to Stop Hypertension” and is aimed at those suffering from High Blood Pressure, though it also has a significant focus on weight loss. I had high hopes when I picked up the book – but it quickly became apparent that the book is based on the flawed food pyramid. The plan recommends a diet high in fruit, low-fat dairy and whole grains. It also advises avoiding processed food and limiting (not eliminating) sugar.

While the DASH diet is based on studies, these studies only compared three different nutritional plans. Unfortunately they don’t give the specific meal plans for each of the diets in the study, just the macro nutrient profiles – and some of the micro nutrient profiles. From this it’s apparent the DASH diet had 10% less fat than the other diets (taken entirely as Saturated fat), with the 10% added onto the protein and carbohydrate consumed. Without knowing exactly what they ate, this is rather meaningless. Cheap, commercial chocolate is high in saturated fat – as is butter – they clearly aren't equal, yet this study doesn't allow us to differentiate.

The book is full of un-Paleo recommendations such as only eating whole-grain bread, avoiding coconut oil, trimming all visible fat off meat and only eating low-fat dairy.

I'm sure someone coming from a highly processed SAD diet would (initially) see benefits on a DASH diet – but only because they had cut out processed foods, sugars and therefore reduced their carbohydrate intake. It saddens me that unwell people follow this diet in good faith – when it isn't based on good science – and certainly doesn't seem optimal.

What do you make of the DASH diet and the other fad diets out there?

Why DASH Appeals to the Mainstream

One reason the DASH diet has gained mainstream popularity is its alignment with conventional health messaging. It embraces the familiar low-fat mantra, encourages whole grains, and maintains dairy as a staple. To someone accustomed to following government-endorsed food guidelines, DASH feels like a modest and manageable shift rather than a radical overhaul. But therein lies the problem — it's not radical enough. For someone with serious metabolic issues, obesity, or autoimmune conditions, a middle-of-the-road approach like DASH may not go far enough to initiate meaningful healing.

What the Science Really Shows

The DASH diet is often praised for its backing by scientific studies, particularly those showing reduced blood pressure in participants. But context is everything. These studies often compare DASH to the Standard American Diet (SAD), which is packed with seed oils, refined grains, and sugary snacks. Any whole food-based plan — including Paleo — will outperform the SAD. So while DASH may reduce blood pressure, it doesn’t necessarily mean it’s the optimal diet for long-term health. Additionally, many studies fail to isolate individual dietary components, making it hard to determine whether the benefits come from reducing sugar, increasing vegetables, or simply eating less processed food.

Dairy, Grains and Low-Fat Myths

The DASH diet’s reliance on low-fat dairy, whole grains, and trimming all fat from meats reveals its roots in outdated nutritional dogma. From a Paleo perspective, these recommendations are problematic. Dairy is one of the most common allergens and inflammatory foods — not ideal for those with compromised gut health or autoimmune conditions. Whole grains, while less processed than white flour, still contain anti-nutrients like phytic acid and lectins that can irritate the gut lining. And fat — particularly saturated fat from healthy sources — is essential for hormone production, brain health, and nutrient absorption. Demonising fat is not only misguided, it’s dangerous.

The Paleo Advantage

In contrast, the Paleo approach eliminates the grey areas. It encourages eating foods our ancestors evolved to consume: high-quality animal protein, natural fats, vegetables, and some fruit. There’s no place for industrial seed oils, refined grains, or processed sugars. While DASH restricts certain foods and focuses on portion control, Paleo focuses on food quality, satiety, and nourishment. Instead of counting calories or obsessing over macros, Paleo encourages intuitive eating by choosing nutrient-dense, whole foods. This approach naturally regulates appetite and supports metabolic health.

What About Blood Pressure?

Critics of Paleo often ask how it affects blood pressure, given its inclusion of red meat and higher fat intake. However, several studies and anecdotal reports show that those switching from a high-carb, processed-food diet to Paleo often experience improved cardiovascular markers, including better blood pressure. This is likely due to reduced inflammation, weight loss, better insulin sensitivity, and increased intake of potassium-rich vegetables. Eliminating sugar and processed carbohydrates alone can have a profound impact on blood pressure — without the need to rely on low-fat yoghurt and wholemeal toast.

Psychological Simplicity

Another overlooked advantage of Paleo is how straightforward it is. The DASH diet includes specific daily servings and food group quotas — three servings of dairy, eight of whole grains, and so on — which can feel like a chore to track. Paleo eliminates this by sticking to a clear rule: if it's a whole food, eat it. If it comes in a box or has ingredients you can’t pronounce, don’t. This binary approach reduces decision fatigue, simplifies meal planning, and makes it easier to sustain in the long term.

A Better Way Forward

It’s easy to understand the appeal of a medically endorsed, evidence-based diet like DASH. But it’s important to ask deeper questions about the quality of that evidence, the context in which it was gathered, and how it applies to individuals with diverse metabolic needs. For those who have tried DASH, or other moderate diets, and still struggle with symptoms or weight, Paleo may offer a more effective and sustainable path.

There’s no need to count calories or limit salt when you’re eating real food. A steak with roast veggies, a frittata with avocado, or a handful of macadamias won’t send your blood pressure soaring. In fact, many people find their blood pressure improves naturally when they eat more mindfully and ditch the processed food altogether.

What to Watch Out For

It’s worth noting that not all versions of Paleo are the same. Some people lean too heavily on Paleo treats and recreations — think coconut flour pancakes and almond butter brownies — which can still spike insulin and reinforce poor eating habits. Just like DASH, Paleo is most effective when it focuses on real food. That means plenty of vegetables, ethically raised meats, good fats, and minimal natural sweeteners.

Final Thoughts

Ultimately, any dietary change should support your unique health goals. While DASH may suit someone who’s only just begun to move away from processed food, Paleo offers a more comprehensive and ancestral template for lifelong health. If you’re tired of fads, conflicting advice, and restrictive meal plans, it might be time to return to the basics. Whole food, movement, sleep, and sunshine — simple, timeless, and powerful.

Time for a New Whole 30

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With the month of May rapidly approaching, I feel it’s the ideal time for another “Whole 30”.

What is a Whole 30?

The Whole30 is another word for “strict Paleo” for a month. This is a popular approach recommended across the Paleosphere as a way to initially get into Paleo, to identify any food intolerances you may have, or just as a means to refocus. A Whole30 means eating lots of good quality meat, eggs, vegetables a little fruit, nuts and seeds. Grains, legumes, dairy and alcohol have no place on the Whole30!

Why am I Doing Another Whole 30?

Whilst I have been following Paleo for a couple of years now, I’ve found I’ve recently got a bit lazy with my nutrition and have been having lots of the same meals over and over. Whilst there’s nothing specifically wrong with this, it’s not the most interesting approach, and probably isn’t meeting all of my micronutrient requirements. I’ve also been having dried fruit more often than I should (why did I have to discover medjool dates?)

I’ve been keen to try an auto-immune protocol for a while, so incorporating this into my Whole30 will work well. I often forget to my supplements, especially Vitamin D, so for this month I'm going to be religious about it – good timing on the Vitamin D as we’re seeing a lot less sun, as we approach winter here in Australia.

With an autoimmune protocol I will also be omitting Nightshades (tomatoes, capsicum and peppers – since I don’t have potatoes they won’t be a new omission for me) and nuts and seeds. Some people skip eggs too on an autoimmune protocol, but I think that’s a step too far for me. I don’t have any particular health issues I’m looking to clear up since Paleo took care of my Asthma, but I have suspicious I'd fare a lot better without Nightshades. All will become clear!

How to do a Whole30

The Whole30 is so easy to do, but it does require some organisation. If it’s your introduction into Paleo, it’s a good idea to clean out your cupboards and fridge before you start – get rid of anything that reminiscent from a SAD diet and make sure you have all of the herbs, spices and ingredients on hand for the coming month. There’s a fantastic step by step guide in the Whole30 ebook explaining how to go about this for success.

I use the Whole30 as a culinary challenge – I use it as an excuse to try lots of difference recipes. In fact, the last Whole30 was such an enjoyable experience last time as we ate a different meal every single day – something I’m very far from at the moment!

My Whole30 approach is to spend some time on Sundays working out what’s happening during the coming week. When I know what I'm doing each day, I flick through my Paleo Cookbooks and assign a meal to each day. I then go out and buy all of the ingredients I’ll need for that week (taking a lot of care to ensure everything will be as fresh as possible on the day I have planned to eat it!) and prep anything I can in advance. This time I’m going to quadruple everything I cook, to stock the freezer up with lots of different lunch options to take into work.

I'm going to track my Whole30 using Cronometer, so I can get a good assessment of where my macro and micro nutrient ratios sit over the month. This month should give me some good tools (and recipes!) to tweak my diet after the Whole30.

Fortunately my housemate is also very keen to do another Whole30 – sharing the shopping, cooking and culinary inspiration certainly makes it a lot easier!

Have you done a Whole30 yet? How did you find it? Care to join me for a Whole30 May?

Why a Whole30 Reset Might Be Just What You Need

Whether you're new to Paleo or just need to reset and refocus, a Whole30 can be an incredibly effective way to break habits, try new meals, and tune into how food actually makes you feel. It’s not just about cutting out sugar or grains — it’s about being intentional, organised, and committed to nourishing your body.

If you're in Australia heading into winter, now is a great time to prioritise nutrient-dense meals, up your Vitamin D, and experiment with variations like the autoimmune protocol. And if you’ve fallen into the trap of same-same meals or relying on too many “Paleo treats” (we see you, medjool dates), this 30-day challenge is a great circuit breaker.

Want to join me for a Whole30 this May? Let me know in the comments if you're in — or share your favourite tips, recipes, or lessons from your last Whole30! Let’s do this together.

Planning for Whole30 Success: Meal Prep, Mindset & More

Taking on a Whole30 challenge is about more than just avoiding certain foods — it’s a mindset shift that requires intention, planning, and curiosity. Whether this is your first or fifth round, every Whole30 offers something new: a deeper awareness of your habits, a fresh perspective on food, and a valuable reset that leaves you feeling more energised and in control.

Stock Your Paleo Pantry for Whole30

To make things easier, take time before you begin to restock your pantry and fridge with Whole30-compliant staples. These will form the base of most of your meals:

Proteins: Grass-fed beef, organic chicken, lamb, seafood, pasture-raised eggs
Vegetables: Leafy greens, cruciferous veg, carrots, mushrooms, zucchini, pumpkin, cauliflower, asparagus, etc.
Fats: Extra virgin olive oil, avocado oil, tallow, duck fat, coconut oil
Flavour: Fresh herbs, garlic, ginger, turmeric, compliant spice blends, coconut aminos, apple cider vinegar
Broths: Homemade or Whole30-compliant bone broth (ideal for sipping or cooking)

Avoid anything with added sugar, soy, seed oils, grains, legumes, or dairy — including sneaky culprits like sauces and spice mixes.

Batch Cooking = Weekday Lifesaver

If your weekdays are busy, the real game-changer is batch cooking. Set aside a few hours on the weekend to:

Roast a tray of mixed vegetables (carrot, sweet potato, onion, pumpkin)
Make a big pot of curry, chilli, or soup
Grill or slow-cook a bulk batch of chicken thighs or beef mince
Hard boil eggs or make egg muffins for quick breakfasts
Prep salad boxes with protein, leafy greens, and compliant dressing stored separately

Label, portion, and freeze where possible. You’ll thank yourself later.

Simple Whole30 Meal Ideas

Running out of inspiration by week two? Try these easy, compliant meal combos:

Breakfast: Scrambled eggs with spinach, sweet potato and avocado
Lunch: Leftover roast chicken, roasted pumpkin, and kale salad with olive oil and lemon
Dinner: Grass-fed mince beef stir-fry with bok choy, garlic, ginger, and coconut aminos
Snack (if needed): A handful of raw macadamias or boiled eggs with veggie sticks

Don’t forget hydration — herbal teas, water with fresh lemon, and bone broth all count.

What You Might Notice During Your Whole30

Every Whole30 experience is different, but here are a few common things you might experience:

Days 2–5: The “carb flu” as your body adjusts to not having sugar or grains. Rest and hydrate.
Days 6–15: Improved digestion, better sleep, clearer skin, and more stable moods.
Days 16–30: More consistent energy, less bloating, and a clear sense of how food affects your body.

If you’re adding in the autoimmune protocol (AIP), you may also get greater insight into whether foods like nightshades or nuts are affecting your health.

Keep It Social (and Sustainable)

Whole30 doesn’t mean isolating yourself — it’s a great excuse to host dinners, share recipes, and inspire your community. Share your progress online, cook with friends, or invite someone to join you for the month. The accountability helps.

And don’t forget: reintroduction at the end is just as important. Use it to test how different foods make you feel — one food group at a time — and refine your long-term Paleo approach.

Thinking of starting your own Whole30? Whether it’s your first or your fifth, this might just be the motivation you need to reset your health and refocus your meals. I’d love to hear your meal planning tips, prep routines, or favourite Whole30 recipes in the comments below.

Let’s make May the month we reconnect with real food — together.

Living in a SAD Beige World

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Whenever I watch the Biggest Loser and they show the former diet of the contestants, I'm always struck by the colours of the food. Almost everything they ate is beige, brown and anaemic yellow in colour, broken up with the black of the cokes they drank (usually diet, clearly that worked) and a few fluorescent coloured sweets and cakes.

Burger buns, bread, pizza, chips, fries, crisps, popcorn, pastries, cakes, biscuits, sugary milky coffee – it’s all virtually the same colour. It seems utterly depressing eating beige foods the entire time; it must start turn your World, well, beige after a while.

Contrast that with a healthy Paleo or Primal diet where virtually every colour seems to be represented. Certain colours are actually attributed to certain properties – for example the vibrant orange foods like Carrots and Capsicum provide Beta Carotene and dark green vegetables are rich in Vitamin K. It’s not just pretty, eating lots of different colours really is essential for a good nutrient intake.

How colourful is your diet? Could you live in a beige world?

Why Colour Matters in a Healthy Paleo Diet

One of the most striking visual differences between the Standard Australian (or American) Diet — often abbreviated as the SAD diet — and a nutrient-rich Paleo lifestyle is exactly that: colour. The SAD diet is dominated by processed carbohydrates, seed oils, and added sugars. These foods are not only nutrient-poor but visually dull, often coming in shades of beige, white, or faded brown. Sausage rolls. White toast. Muffins. Chicken nuggets. They all blend into the same lifeless palette.

By contrast, a real food Paleo diet is filled with vibrant colour — deep green spinach, bold orange pumpkin, ruby-red beetroot, golden yolks from pasture-raised eggs, and the rich purples and blues of seasonal berries. These aren’t just pretty to look at. The pigments in these foods represent phytochemicals, antioxidants, and vitamins that play crucial roles in everything from cellular repair to hormone function and immune health.

The Rainbow Rule

If your plate looks like a rainbow, you’re almost guaranteed to be feeding your body a wide array of nutrients. Different colours often indicate different health-promoting compounds:

Red (tomatoes, strawberries, capsicum): Lycopene and anthocyanins — heart and skin support
Orange/Yellow (carrots, sweet potatoes, turmeric): Beta-carotene, lutein — vision and immune support
Green (spinach, kale, broccoli): Chlorophyll, folate, Vitamin K — detoxification and bone health
Blue/Purple (blueberries, eggplant, purple cabbage): Anthocyanins — cognitive and cardiovascular support
White/Brown (garlic, cauliflower, mushrooms): Allicin and selenium — anti-inflammatory and immune function

When was the last time a sausage roll provided that kind of nutritional support?

Beige Foods: A Warning Sign

When meals come from boxes and bags, they often have one thing in common — their beige appearance. It’s not just a visual cue; it’s a red flag. Ultra-processed foods have often had the nutrients stripped out during manufacturing and rely on additives, refined grains, and industrial oils for flavour and shelf life. Their uniform blandness is symbolic of their lack of diversity and life-enhancing qualities.

While there’s no denying that beige foods are convenient, they don’t nourish. Over time, a beige diet may contribute to fatigue, hormonal imbalance, inflammation, and a growing list of modern health issues.

Eating With Your Eyes (And Gut)

When your plate is colourful, you’re not only boosting your health — you’re also changing your relationship with food. Colourful meals feel more alive, more satisfying, and more inspiring to eat. You begin to look forward to your next meal, not because you’re chasing a sugar hit or the dopamine spike from processed snacks, but because you genuinely enjoy the textures, colours, and flavours of real food.

If you ever find your Paleo meals becoming repetitive or uninspiring, ask yourself: what colour is missing from your plate?

Add shredded beetroot or purple cabbage to your salad
Top your roasted veggies with pomegranate seeds or fresh herbs
Swap white potatoes for golden pumpkin or deep-orange kumara
Try new vegetables from the farmers market you’ve never cooked before

Breaking Free from the Beige

Many people come to Paleo for weight loss or digestive health — but they stay for how good it feels to be well-nourished. A colourful plate is an easy and powerful way to track your nutrient variety without counting anything.

So next time you’re tempted by something bland and beige, remember what it represents — and how different your body feels when you eat food that’s full of life and colour.

How colourful is your plate today? What are your go-to vegetables or fruits to brighten up your meals? Share your favourites — and your tips to avoid falling back into beige — in the comments below.

Let’s build a world that’s vibrant on the plate and in how we feel.

Weston A Price Foundation Conference New Zealand Australia Events Sally Fallon-min

Weston A Price v The Paleo Diet

28 Comments

I went across to Auckland, New Zealand at the weekend to hear Sally Fallon-Morell, of the Weston A. Price Foundation, speak.

As with the Melbourne Sugar lectures, the audience was full of people new to the concept that the government approved low-fat diet is not the right approach. It is great to see so many people interested in making changes to their diet and I find it encouraging how many people were in attendance.

I meet up with Julianne Taylor at the talk – and I also meet and spoke Paleo with Rodney Hide. There’s nothing like being able to have real-life conversations on your favourite topic, is there? After the talk Rodney introduced me to Sally, which having had her book Nourishing Traditions for such a long time, was a real privilege.

Whilst there are some important differences between the Paleo style diet that I follow and the WAPF diet, I think it’s more useful to focus on the similarities, of which there are many. Whilst I believe a Paleo style diet is the optimal nutrition plan, if anyone were to convert from a SAD diet to a WAPF plan, I think they would see tremendous health benefits. If they then went one small step further to a Paleo or Primal diet, I think they’d see even more health benefits.

There are a number of principles that are the essence of the nutrition recommended by the WAPF.

FIRST PRINCIPLE: No refined or denatured foods

So much SAD food is refined or modified in some way; sugar, flour, industrial seed oils, HFCS and so many more. If people did just one thing differently, completely removing these products from their diet would surely be the most beneficial. On this point Paleo/ Primal and WAPF are in complete agreement.

SECOND PRINCIPLE: Every diet contained animal products

As with Paleo, the WAPF believe that a healthy diet needs to include animal products and an optimal diet can’t exclusively contain plant food. Organ meats were mentioned a lot in the talk as an important source of many nutrients.

THIRD PRINCIPLE: Nutrient Density

The primitive diets studies by Weston Price were far richer in nutrients than much of the food available today. Mineral content in soil is depleted so many produce just don’t have the same nutrient density. This is where selecting good quality food comes in. Organic, home grown and grass-fed all promote far better nutrient density than the same items produced from intensive farming. Again, this is completely in line with Paleo.

FOURTH PRINCIPLE: All cultures cooked some or most of their food; but always ate some of their animal foods raw.

Weston Price noted that whilst primitive cultures did cook animal products, they also all ate some raw. This came down to raw dairy, which, whilst I agree it is absolutely better than pasteurised dairy, I find a big grey area. The talk focused on comparing processed dairy to raw dairy – where clearly raw dairy is the winner. Excluding dairy wasn't discussed, which is the approach taken by a lot of the Paleo community, myself included. My areas of concern with dairy are around the insulin response and the growth hormone IGF-1, which weren't mentioned at all during the talk. I’d like to come to a more definitive view point on dairy, so had hoped to hear compelling reasons why dairy should be included. As it stands, until I find more conclusive evidence, I'm still of the view that dairy is best excluded.

FIFTH PRINCIPLE: High Levels of Enzymes and Beneficial Bacteria

This focuses on foods that provide enzymes to promote good digestion & metabolic health. Whilst raw dairy is noted as a good source, the super-foods here seems to be lacto-fermented foods such as Sauerkraut. The take-away point for me here is on fermented foods – something I need to make a conscious effort to include in my diet far more.

SIXTH PRINCIPLE: Seeds, grains, legumes & nuts are soaked, sprouted, fermented or naturally leavened

This principle starts off in line with Paleo, observing how components such as anti-nutrients, phytates and lectins in grains are not desirable. Where Paleo excludes grains and legumes altogether, WAPF promotes preparing these foods to minimize the damage. As with the dairy issue, I didn't hear any compelling reasons why it is better to have grains in this form, than not at all. This is the main point on which Paleo/ Primal varies to the WAPF – whilst I’m certain people transitioning from a SAD diet to a WAPF would see significant improvements by preparing grains and legumes – I think their health would be far more optimal foregoing the grains and legumes altogether.

SEVENTH PRINCIPLE: Total fat content of traditional diets varies from 30% to 80% of calories, but only about 4 of calories come from polyunsaturated fatty acids.

This is a key point on which Paleo and WAPF are in agreement. I would probably promote this as the key point, since it concerns the importance of saturated fat and the dangers of the industrial seed oils.

EIGHTH PRINCIPLE: Nearly Equal Amounts of Omega-6 and Omega-3 Fatty Acids

This is also essentially in line with Paleo, stressing the importance of maintaining a good Omega 6/ Omega 3 ratio. This comes down to making the right choices in choosing quality meat and avoiding seed oils.

NINTH PRINCIPLE: All diets contained some salt

I think this point is hard to accept for people transitioning from Conventional Wisdom, where we are told how dangerous salt it. Once the processed food is removed the natural levels of salt remaining are often very low, so supplementing with a good mineral salt is very beneficial.

TENTH PRINCIPLE: All traditional cultures made use of bones, usually as bone broth

Another point I need to work on, bone broths are such a great source of nutrients, easy and cheap to make and very satisfying.

ELEVENTH PRINCIPLE: Traditional cultures made provisions for future generations

This principle was very interesting and concerns issues such as optimal spacing of children, nutrition of pregnant and nursing women and teaching nutrition to the younger generations. This seems to be all too often ignored or not considered in modern society.

Paleo vs Weston A Price?

I learnt a lot from this talk and it was a great reminder that I need to make sure I make provisions to include more organ meat, fermented foods and bone broth in my diet. I plan to make sure I include these regularly.

Whilst I completely agree that prepared grains are far superior to their refined counterparts – and that raw dairy is far superior to pasteurised, I didn't hear anything to make me consider changing my anti-grains, legumes and dairy stance.

What do you think about the Weston A Price principles? Do you agree with their stance on dairy and grains?

The Butter Guilt Trip: Is It Justified?

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Here in Australia a commercial that I find particularly irritating, is for a brand of Margarine, MeadowLea. Their advert is centred on concerned mothers promising to switch from butter to margarine. If the product was pixelated out and the words replaced, you could easily think the mothers were pledging to give up hard drugs for the sake of their families – such is butter vilified in the advert.

The MeadowLea website explains how Saturated Fats are bad fats which increase cholesterol in the blood and should be limited. They list fatty meats, butter, chicken skin, cream, full cream milk, cheese, coconut oil and palm oil in the danger category. (I wonder how much longer until the lipid hypothesis is finally laid to rest?)

The monounsaturated and polyunsaturated categories – which they say can be included in “everyday healthy eating”, include margarine spreads, canola oil, sunflower oil, corn oil, soybean oil and cottonseed oil. So basically they pretty much recommend the complete reverse to Paleo, as you’d expect from a company making money from selling margarine.

Think of the Children!

Their new campaign is to encourage Australian families to improve their diet by swapping butter for (their brand of) margarine – and once enough people make the pledge* they will plant seed gardens in children’s hospitals in Australia.

From a corporate perspective, it’s actually a pretty smart campaign. They know mothers tend to procure the families groceries and therefore control the family diet. They also know mothers are concerned about their families’ health. Tying the campaign in with children’s hospital almost puts an extra pressure on mothers; it almost feels as though if families don’t stop eating butter, they won’t be helping out children’s hospitals – how selfish. I also think tying the campaign in with hospitals will make people subconsciously associate their choice of butter or margarine, with ill health – particularly the ill health of children. “Swap butter for margarine and we’ll build an animal rescue centre” just wouldn't have the same emotional pull, would it?

Imagine the outcry if a cigarette company promised to build hospital wards, if enough people converted their families from non-smokers to smokers? Surely there is enough information in the public domain now, for substantial objection to the health claims of a margarine manufacturer? Yet they are allowed to guilt-trip mothers into making ill-informed decisions into the nutrition of their families.

Mainly Natural Sources

In case you wondered, the ingredients for MeadlowLea are:

Vegetable Oils 65% (containing 52% Canola & Sunflower Oil), water, salt, <1% (emulsifiers (soy lecithin, 471), preservative (202), food acid (lactic)), milk solids, maltodextrin, natural colour (beta-carotene), vitamins A & D, flavour.

I'm very curious as to what the mysterious 13% of vegetable oils is, that isn't listed? Their site and labelling seem very coy on this. But hey, “99% of the ingredients in MeadowLea are from natural sources” – so it must be good! Using that logic, it must be positively healthy to add Petroleum to lunch, given that it’s a natural product from natural sources.

The typical ingredients in butter:

Cream, water.

People only seem to eat margarine because they buy into the health claims – I'm yet to hear of anyone who actually prefers the taste. Once the mainstream come to accept they've been mislead on fats, I can’t see how companies making products like margarine will be able to survive. Campaigns like this are perhaps an inevitable part of the companies’ frantic journey through the unwinding of the lipid hypothesis.

Have you seen the advert yet? Did you feel similarly irritated by it?

*If you happen to look at their website and see the number of people who have made the promise, reduce the number by one. I accidently clicked the promise button – and they don’t have a button for un-promise’s. As much as I don’t like breaking promises, this is one I will take pride in breaking – starting with lots of animal fat for dinner.

The Real History of Margarine

It’s worth taking a step back and looking at where margarine actually came from. Originally developed in the 19th century as a cheap butter alternative for the French military, margarine was never intended to be a premium or health-promoting food. Early versions were made from beef tallow and skim milk. Later, as vegetable oils became more accessible and industrial seed oil processing was developed, margarine evolved into the highly processed spread we know today.

During World War II, rationing pushed margarine into more homes, and over time, food manufacturers promoted it heavily as a modern, scientific upgrade from butter. This narrative aligned perfectly with the emerging lipid hypothesis of the mid-20th century, which incorrectly blamed saturated fat for heart disease — a claim that has since been widely challenged, if not debunked, by modern nutritional research.

So it’s rather ironic that something with such artificial roots is now sold to us as a health-conscious choice. The food industry didn’t start making margarine to improve health — they made it to maximise profits. That hasn't changed.

Understanding Industrial Seed Oils

Margarine’s primary ingredients — canola, sunflower, soybean, cottonseed, and corn oils — are all industrial seed oils. These oils are not cold-pressed or naturally extracted. Instead, they undergo intensive processing involving high heat, chemical solvents like hexane, deodorisation, and bleaching to make them palatable and shelf-stable.

This process strips the oils of any nutritional value and makes them prone to oxidation, which can cause inflammation and oxidative stress in the body. Some margarines are hydrogenated or partially hydrogenated, creating trans fats — now widely recognised as harmful and banned in many countries, though still present in trace amounts in ultra-processed foods.

Even the so-called “non-hydrogenated” versions are problematic due to their high omega-6 content. In excessive amounts, omega-6 fatty acids can promote inflammation when not balanced with omega-3s — something virtually impossible on a modern processed-food-heavy diet.

What About the Cholesterol Argument?

Many people still avoid butter due to its cholesterol and saturated fat content. However, new research has shown that dietary cholesterol has minimal impact on blood cholesterol levels for most people. In fact, the 2015-2020 Dietary Guidelines for Americans removed the long-standing recommendation to limit dietary cholesterol, stating it’s “not a nutrient of concern for overconsumption.”

Moreover, saturated fat plays a vital role in hormone production, brain function, and the integrity of cell membranes. Demonising it based on outdated and flawed studies does a disservice to those trying to make informed decisions about their health. Naturally occurring fats from quality animal sources — including butter — provide fat-soluble vitamins A, D, E, and K2, all essential for long-term health.

Why Butter is the Ancestral Fat

Butter has been a staple fat in traditional diets around the world for centuries. Whether it’s clarified into ghee in Indian cuisine or simply churned from raw cream in Europe, butter is as close to a whole food as you can get in the fat category. It’s naturally rich in nutrients, especially when sourced from grass-fed animals.

Grass-fed butter contains conjugated linoleic acid (CLA), which has been linked to fat loss and improved metabolic health. It also boasts higher levels of vitamin K2, a nutrient critical for directing calcium to the bones and teeth, rather than soft tissues like arteries. None of these benefits exist in margarine — and they certainly weren’t added by MeadowLea.

Marketing Over Meaning

What’s perhaps most concerning is how much sway food marketing continues to have over public health narratives. Colourful labels, wellness buzzwords, and emotionally manipulative ad campaigns often distract consumers from the actual ingredient list. It becomes about what a product represents — not what it is.

The butter guilt trip plays into fears and outdated science, instead of empowering families to embrace real food. Encouraging parents to swap a traditional fat like butter for an industrial spread based on flawed cholesterol science isn’t just misleading — it’s irresponsible.

Choosing Health Over Hype

If you’re still unsure whether to choose butter or margarine, here’s a simple way to decide: look at what your great-grandparents would have eaten. Margarine didn’t exist in their kitchens — butter, tallow, lard and other traditional fats did. These fats have stood the test of time. They didn’t need health claims or hospital tie-ins to be considered food — they just were.

So rather than being guilted into giving up butter, perhaps we should be questioning how margarine ever gained such a health halo in the first place. Health is not found in chemically altered, plastic-like spreads — it’s found in nutrient-dense, minimally processed foods that our bodies recognise and thrive on.

🧈 Have you made the switch back to real fats like butter? Do you notice a difference in how you feel? I'd love to hear your story in the comments below!

24 Mistakes People Make on a Paleo Diet

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Are you making any of these Paleo Diet Mistakes?

1. Increase Fruit Intake

When starting any “healthy eating” regime, so many people seem to make mistakes, like replace the junk food with endless fruit salads, fruit smoothies and snacks of whole fruit. Just because it’s natural, it doesn’t mean it’s a good choice. Fruit is very high in fructose, something that should be minimised to prevent inflammation, insulin response and ultimately conversion into fat storage.

2. Failing to Make Time to Get Organised

If you’re organised, eating healthily doesn’t have to take much time, but prior planning is essential. Being organised and having the ingredients you need at hand, meals planned and contingency plans in place for tricky situations (such as social events) is essential for success. If you find yourself hungry at a party you knew you were going to, you haven’t set yourself up to make the right food choices. I've just finished my first book, the Paleo Breakfast Recipe Book – the aim of this book is to make delicious Paleo Breakfast's possible and easy with a bit of organisation. I'd love to hear what you think of it!

3. Expect to Lose 20kg/ Gain an Athletic Body Composition in 7 Days

I read about a lot of people who are disappointed that they’ve been following a Paleo eating plan for a week and have not lost any weight/ changed their body composition yet. This isn’t “a diet” for short term cosmetic benefits – it’s a lifestyle you can follow for the rest of your life, leading to long-term health benefits. If you’re looking for a diet to get into your bikini in 4-days time (before returning to your previous way of eating and exercising), you’ve come to the wrong place!

4. Try to do Junk Food Paleo

It’s not realistic to expect to replace a junk food diet with paleo equivalents. Whilst you might be able to find packages food that are broadly Paleo these are no substitute for properly prepared foods – with good quality ingredients. There is a place for packaged “Paleo” foods, such as when on the road – but these times should make the exception, rather than the rule.

5. Keep Old SAD Foods in the Pantry

There might be hundreds of dollars worth of pasta, packet meals and bread-making ingredients in the pantry. It might seem wasteful to throw it away – but to really commit to a better way of eating, there is no place for this in your kitchen. Donate it or throw it away, but don’t “use it up” first, or hang on to it “just in case”. Commit. Get rid. Restock.

6. Overdoing Nuts

Nuts are Paleo, but they are calories too, lots of them. It’s all too easy to snack on a few too many nuts. Some nuts also don’t have favourable Omega 3/ Omega 6 ratios – another reason to go easy and limit the nuts to no more than a very small handful each day.

7. Being Scared of Fat

It’s probably not surprising, but after years of being told about the evils of fat, many people are scared of it. Despite reading and understanding the Paleo concepts, when it comes to eating, some people are still wary – and may cut the fat off meat, or cook in as little coconut oil as possible. I think it just takes time and reinforcement – make sure your diet contains adequate fat.

8. Ignoring Portion Control

Calories do matter. I read so many comments where people have been strictly Paleo, but are not losing (or are even putting on) weight. It’s not a correct assumption that you can eat whatever you like – certainly not when you are overweight.

9. Become Fixated with a Certain “Brand” of Paleo

There are lots of different ways of eating, within the Paleo spectrum. Some people may do very low carb for instance, and others may follow an auto-immune protocol. If it isn’t working, move on and try something new. To stick to a set prescription, which clearly isn’t working for you, makes no sense. Experiment. Find what works.

10. Let one Slip Ruin the Day/ Week/ Month

Sometimes things do go wrong. You ate something that wasn’t Paleo, by any stretch of the imagination. Instead of using this as an excuse to eat more SAD food, it is the perfect opportunity to start fresh and move on. There is nothing wrong with occasionally having non-Paleo food, providing it isn’t allowed to ruin the rest of your efforts.

11. It’s a Science not a Reenactment

You hear people who start to question everything through Paleo lenses. Computers and modern medicine weren’t around in the Paleolithic era – so we shouldn’t use them? This may be true, but we have the benefit of modern science and research to combine with Paleo, to get the best possible results – it would be foolish not to take advantage.

12. Don’t Sleep Properly

Sleep is such an important part of a healthy lifestyle. I’d argue it’s actually the most important factor. Without sleep, you might be eating a perfect Paleo diet and have a great fitness regime, but you won’t be in the best possible health. Without adequate sleep your body mechanisms won’t function efficiently, you won’t recover properly from exercise – and you won’t deal with stress as well. Working out why you aren’t sleeping properly and taking steps to resolve it will work with your Paleo lifestyle to bring your health forward in leaps and bounds.

13. Trying to Make Things Fit

You know your morning skinny latte or daily glass of wine isn’t in the spirit of Paleo, but you try to make it fit (all those antioxidants must be Paleo, right?). If you have to justify it, you probably shouldn’t have it – at least not so often.

14. Avoid the Sun

There seem to be more studies every week showing us just how crucial Vitamin D is – yet so many people still avoid the sun and cover themselves in sunscreen at the mere mention of the word “sun”. Even in Australia, at the right time of day, for the right duration sun exposure is a good thing.

15. Refuse to Cook

Not cooking seriously limits eating choices and will makes it so much harder to eat well. Cooking doesn’t have to be hard or time consuming – it can actually be relaxing, fast and very rewarding.

16. Turn a Blind Eye to Social Occasions and Restaurants

It’s all too easy to let a few poor choices slip in when eating out socially – but these can really add up. With steps such as finding out the food options in advance and not going out hungry, you can make good choices and minimise the damage. If it’s too hard to eat differently to everyone else, perhaps arranging social events that aren’t food based – or offering to cook for friends will be a better alternative.

17. Obsessing on a Weekly Cheat

Paleo should not be boring or restrictive – if it is, you need to introduce more variety and try new recipes. When a planned weekly cheat becomes the focus of your week, it’s time to address what isn’t working and fix it. With a varied Paleo diet thoughts of SAD food should be very few and far between.

18. Don’t Move

Fitness is an important part of a Paleo lifestyle. Whilst nutrition is a huge part, the importance of being active and lifting heavy things once in a while should not be ignored. Paleo doesn’t begin & end with food.

19. Don’t Take Measurements

When you feel well, it’s hard to remember how you felt before. If you have blood tests and take a note of your measurements and how you feel every few months, it will be obvious how well Paleo is working for you and what you can improve on.

20. Listen to Conventional Wisdom

Following Conventional Wisdom often isn’t very compatible with a Paleo diet and could get very confusing. Once you decide to stick to Paleo, it’s helpful to filter out many of the health stories in mainstream media, or just read them for entertainment value.

21. Fail to Read and Research

Those who stick to a healthy lifestyle seem to be those who understand the impact it has on their health. The more you read and research, the more you can tweek your lifestyle and improve your health. Following a lifestyle based on someone else’s example, without an understanding of the principles, will be very hard to stick to and follow properly.

22. Don’t Tell Others

In any change, it’s really important to have support. Family and friends will (hopefully) accommodate your nutritional wishes and may even follow your example. If you’re finding it difficult, having a support network is invaluable. Finding others following Paleo is great way of building a support network of people going through the same as you.

23. Not Persevering

Changing diet can be hard. Carb flu is a distinct possibility when moving from a SAD diet, to a Paleo diet. It might feel all too easy to give up at this point – when in reality a bit of perseverance will see this stage end and everything will get easier. Sticking with it, however hard it feels, however many mistakes you make, will be so worthwhile.

24. Hanging onto an Old Favourite

Diet Coke immediately springs to mind as something people often struggle to give up. Products like this seem extremely addictive, but certainly aren’t working with your Paleo nutrition towards your health goals. Whether it’s changing routine, finding an alternative – or going cold turkey, it’s time to let go.

What mistakes would you add to the list?

Paleo Doughnuts

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Why pick the fake version when you can have Peach Doughnuts instead?

PINK DOUGHNUTS INGREDIENTS: Donut: Enriched Unbleached Wheat Flour (Wheat Flour, Malted Barley Flour, Niacin, Iron as Ferrous Sulfate, Thiamin Mononitrate, Enzyme, Riboflavin, Folic Acid), Palm Oil, Water, Dextrose, Soybean Oil, Whey (a milk derivative), Skim Milk, Yeast, Contains less than 2% of the following: Salt, Leavening (Sodium Acid Pyrophosphate, Baking Soda), Defatted Soy Flour, Wheat Starch, Mono and Diglycerides, Sodium Stearoyl Lactylate, Cellulose Gum, Soy Lecithin, Guar Gum, Xanthan Gum, Artificial Flavor, Sodium Caseinate (a milk derivative), Enzyme, Colored with (Turmeric and Annatto Extracts, Beta Carotene), Eggs; Strawberry Icing: Sugar, Water, Corn Syrup, High Fructose Corn Syrup, Partially Hydrogenated Soybean and/or Cottonseed Oil, Contains 2% or less of: Maltodextrin, Dextrose, Soybean Oil, Corn Starch, Salt, Titanium Dioxide (Color), Sodium Propionate and Potassium Sorbate (Preservatives), Citric Acid, Polyglycerol Esters of Fatty Acids, Agar, Soy Lecithin (Emulsifier), Natural and Artificial Flavor, Red 40.

PEACH DOUGHNUTS INGREDIENTS: Peach

I know which one I'd rather!

Why Paleo Doughnuts Make Sense

Let’s be honest – doughnuts (or donuts, if you’re from the US) are usually a sugar-coated shortcut to a blood sugar crash. They may look pretty in pastel pink with sprinkles on top, but have you ever read the ingredients label? You practically need a chemistry degree to decipher it. Hydrogenated oils, high-fructose corn syrup, artificial flavours, gums, emulsifiers, stabilisers, colours – it’s a long list of things your great-grandmother wouldn’t recognise as food.

So why do we crave them? Because they’re sweet, soft, indulgent, and everywhere. But that doesn’t mean we have to choose the fake, factory-made version. With a bit of creativity, you can enjoy Paleo doughnuts made from real, nourishing ingredients – or even go the super-simple route and bite into a ripe, juicy peach instead. Honestly, sometimes the best alternative is the one nature already made perfectly.

What’s Wrong With Traditional Doughnuts?

The ingredients list I posted above speaks for itself, but let’s break it down. Most commercial doughnuts are:

Loaded with sugar – and not just one type. You’ll often find white sugar, dextrose, corn syrup, and high-fructose corn syrup all in one bite.
Full of refined grains – typically white flour that’s been bleached, stripped of nutrients, and enriched artificially.
Pumped with poor-quality fats – including hydrogenated soybean or cottonseed oil, which are inflammatory and highly processed.
Artificially coloured and flavoured – Red 40, titanium dioxide, synthetic “strawberry” flavours… it’s more science lab than kitchen.
Preserved for shelf life – with additives like sodium propionate and potassium sorbate.

Even the ones marketed as “baked, not fried” or “gluten-free” often still rely on processed ingredients and heavy sweeteners. If you’re living a Paleo lifestyle – or even just trying to eat more whole, natural foods – they simply don’t belong on the menu. But that doesn’t mean you have to miss out.

Enter: Paleo Doughnuts

Paleo doughnuts are everything traditional doughnuts are not. They’re made with real ingredients, have no grains, no refined sugars, and no seed oils. But they’re still satisfying, flavourful, and even indulgent – especially if you make them with almond meal, coconut flour, eggs, and a little natural sweetness from fruit, dates, or raw honey.

There are plenty of ways to create a doughnut that’s 100% Paleo-friendly and still feels like a treat. Whether you prefer baked, pan-fried, or raw varieties, you can enjoy something delicious without compromising your health goals.

Wholefood Swaps for Doughnut Cravings

So, you want something sweet, round, and maybe even a little nostalgic – but you don’t want the ingredient list of a science experiment. Here are some easy, Paleo-friendly swaps for conventional doughnuts:

Grilled or chilled stone fruit: Fresh peaches, nectarines, or plums sliced into rounds can mimic the look and mouthfeel of a soft doughnut. Add a sprinkle of cinnamon and a drizzle of almond butter for extra satisfaction.
Baked Paleo doughnuts: Made using almond or coconut flour, eggs, mashed banana or sweet potato, and natural sweeteners like maple syrup or honey. A silicone doughnut mould is your best friend here.
Raw doughnut bites: Blend soaked dates, shredded coconut, almond meal, and a splash of vanilla extract. Roll into balls and press flat into doughnut shapes. Chill or freeze and enjoy as a quick snack.
Paleo pancake stacks: Use a ring mould to shape small pancakes and stack them up like mini doughnuts. Top with coconut yoghurt and a few berries for a fun twist.

Simple Baked Paleo Doughnut Recipe

Here’s a quick, no-fuss recipe you can whip up in under 30 minutes:

Ingredients:

1 cup almond flour
1/4 cup coconut flour
1/4 cup arrowroot powder
1/2 teaspoon baking soda
Pinch of sea salt
2 eggs
1/3 cup unsweetened applesauce or mashed banana
2 tablespoons melted coconut oil
1 tablespoon maple syrup or raw honey (optional)
1 teaspoon vanilla extract

Instructions:

Preheat oven to 175°C (350°F).
Grease a silicone doughnut tray or line with parchment if needed.
In one bowl, mix dry ingredients. In another, whisk the wet ingredients.
Combine both mixtures and stir until smooth.
Spoon into doughnut moulds and smooth the tops.
Bake for 15–18 minutes or until golden and firm to the touch.
Cool completely before removing from moulds. Store in an airtight container for up to 3 days.

Optional topping? Dust with a little cinnamon or dip in melted dark chocolate (85%+ for the strict Paleo folks).

Why Peaches Make the Perfect Doughnut Replacement

Let’s not overlook the hero this post: the humble peach. In season, they’re nature’s answer to doughnuts. Juicy, sweet, and already shaped like a little ring if you slice them just right. Try this:

Cut a fresh peach into thick slices (crosswise).
Use a small round cutter (or the end of a piping tip) to remove the stone and create a doughnut hole.
Grill lightly or serve raw.
Top with a dollop of coconut cream, almond butter, or even a little cinnamon and cacao nibs.

It’s a playful way to enjoy fruit, especially for kids – or anyone trying to wean off sugar-laden commercial treats. Plus, it’s 100% Paleo-compliant, budget-friendly, and actually supports your health rather than sabotaging it.

What About Kids and Paleo Treats?

If you’re raising Paleo kids (or even just aiming for fewer artificial foods in their diet), doughnuts are one of those treats that tend to pop up at parties, school functions, and supermarkets. Having a nourishing option ready to go can help avoid those all-or-nothing food battles.

Try involving your kids in the cooking process. They’ll love mixing the batter, choosing toppings, or decorating their own fruit “doughnuts” with coconut flakes, chia seeds, or sliced strawberries. It makes Paleo eating more fun – and far more sustainable in the long run.

Store-Bought Paleo Doughnuts: Do They Exist?

In some places (especially in cities like Sydney or Melbourne), you might find Paleo-friendly doughnuts at farmers markets, boutique cafés, or health food bakeries. Just make sure to check the ingredients carefully. Even if it’s gluten-free or grain-free, some versions may use sweeteners, oils, or gums that don’t align with strict Paleo principles.

If in doubt, it’s always better to make your own. That way you know exactly what’s going in – and you can tweak the recipe to suit your taste, lifestyle, or dietary needs.

Final Thoughts: Redefining Treats the Paleo Way

Paleo doughnuts are less about mimicking junk food and more about reclaiming the idea of what a treat can be. When you choose whole, nutrient-dense ingredients – even in baked goods – you’re supporting your body, your energy, your mood, and your long-term health.

And if all else fails, just grab a peach. Or a plum. Or a slice of chilled watermelon. Because in the end, nature still makes the best sweets of all.

What’s your favourite way to satisfy a doughnut craving without falling into a sugar spiral? Share your tips in the comments – or tag me on Instagram if you’ve made your own Paleo-friendly doughnuts. I’d love to see them!

12 Ways to Eat Paleo on a Budget

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It seems to be a common belief that eating a Paleo diet is expensive. It definitely can be costly, but there are many ways you can eat good quality Paleo foods, without spending a fortune. There’s also the consideration of your future healthcare costs – I like to see my Paleo nutrition as an investment in my lifelong health (not to mention the cost of sick days I've not required). So, doing Paleo on a Budget?

These are a few ways I've found to keep it Paleo – and economical.

1. Buy less popular cuts of meat.

The popular cuts are expensive because everyone wants them. White meats like chicken breast and tender meat (from the parts of the animal that do little work) such as loin and fillet are the most expensive, as they can be cooked quickly with good results.

Whilst a lot of the cheaper cuts could be tough (if you cooked them in the same way as the expensive meats), when you change how you cook you can make the meat amazingly tender and juicy. Slow cooking is a great way to cook these types of cuts, without making them tough and dry. It almost seems a waste to make casseroles and stews without using mutton, shoulder, brisket, chuck, blade, skirt or topside steak! Most of the animals we eat can (and should) be eaten nose to tail – even the bones are great to make bone broths and stocks with.

Chicken necks – a cheap option

My butcher doesn't display the less popular cuts, but can always provide me with inexpensive cuts like forequarter chops, pork hock, beef and pork cheeks and organ meats like liver and heart. I've not yet been brave enough, but brains, onglet (from inside a cows ribcage), pigs trotters and tripe are also used in recipes and have great nutritional profiles! I get bones for next to nothing from my butcher. I've also found kangaroo to be a really cheap meat here in Australia.

2. Move away from the supermarket/ grocery store

Whilst it’s definitely quicker and easier to get everything you need from under one roof, it is rarely the cheapest option. They are less likely to have the cheaper, more unusual cuts of meat and non-uniform vegetables – and you’re not likely to have much idea where to produce came from. Where they may sell some items at very cheap, competitive prices – often the price reflects the quality. Look to butchers, greengrocers, farms, health food stores, online stores and farmers markets.

3. Research

Don’t just buy from the first place you find, ask around and find out about other local sources. Prices vary significantly between shops/ farms/ online stores – find out which source is best for which item. I was surprised to find a few things are actually cheaper to have shipped from America, instead of buying locally – even with the shipping fees.

4. Buy in bulk

Big-ticket items such as coconut oil vary wildly in price, and often have sales and discounts for buying in bulk. Look out for offers and stock up when there is a chance. Another great saving can be had by buying large quantities of meat – such as half a cow. If you have a freezer this will keep for a long time and you’ll have a great variety in different cuts. You can join together with friends to save even more by sharing the meat; perhaps you can even come to an arrangement where your friends store some for you (if you don’t have a big enough freezer). There’s also a time saving to be had as grocery trips won’t need to be so frequent with a fully stocked freezer.

5. Buy at the end of the day

Farmers markets and stores often reduce prices significantly just before they close for the day. If you delay your shopping you can often save a lot of money with some great bargains; just make sure you freeze or use the produce straight away before it passes its best.

6. Buy direct

Cut out the middle man and buy directly from the farm! There may be a CSA scheme near you, a farmers market, or a farm shop. Not only can this be cheaper, but you’ll know exactly where your food comes from and will have a lot more confidence in the quality.

7. Eat seasonally

If you want to eat strawberries in the middle of winter – you have to pay for it! Keep an eye on what is in season and adjust your menus accordingly. Not only is eating in season cheaper, the produce is likely to be local and there are many biological arguments to support only eating food that is in season.

8. Plan your week

So much food is thrown away – a huge waste of money. I now spend time at the weekend working out what I’m doing for the week ahead and planning what I will eat each day. I then buy just the food I need for those meals (or plan to defrost meat from the freezer). This has significantly reduced waste and saves a lot of time too.

9. Be flexible

If you’d planned beef, but lamb is on special – be flexible and take advantage of the offer. Not only will you save a lot of money, but you might also discover a great new dish you’d never have tried otherwise!

10. Make more

When I cook, I always make more than I need for one meal. I then either eat it again for dinner the next night (or even breakfast), or freeze it ready for an instant home cooked meal in the future.

11. Stop buying lunches and coffees

I don’t know how expensive lunches are where you live, but here in Sydney buying lunch is about $10 a day – and despite making a Paleo-friendly choice, I'm always dubious about the quality of the ingredients. I now make lots of lunches at the weekend and bring these into work each day. I've probably saved enough to buy a grass-fed cow since I've been doing this, as each lunch costs under $2 to make – and has far superior ingredients.

Fortunately I don’t like coffee – but I'm amazed how much people seem to spend on this each and every day, it seems like such an extravagance when they could easily make their own – or dare I suggest drink water instead (spot the non-coffee drinker)

12. Stop eating out

Eating out is so expensive and is so often such a compromise on nutrition – particularly when you have to please non-Paleo friends. I've recently been having friends over for dinner – and going to their houses for dinner. I find this so much more enjoyable. You get to showcase your cooking, make food that is Paleo, from great ingredients – and perhaps even demonstrate to your friends exactly what Paleo is. Once you rotate with a few different friends you’re likely to have saved a lot of money – and probably had far more enjoyable evenings!

Do you find Paleo expensive? What tips have you found to reduce the cost?