Paleo Aussie Meat Pie: Healthy and Delicious
Australians love a meat pie; apparently, 260 million meat pies are eaten here each year. For a country with a population of just over 21 million, that’s a lot of pies!
A meat pie just wouldn’t be the same without some sort of pastry. Therefore, I thought it was time to give the Paleo treatment to the Aussie Meat Pie. The challenge was to create a crust that stayed true to Paleo principles while still being delicious and satisfying.
I took the meat pies along to a picnic in the sunshine this afternoon. I didn't even need to tell my non-Paleo friends that I hadn't used conventional ingredients – they got fantastic reviews, despite having only good ingredients!
There's something incredibly satisfying about making a classic dish healthier without sacrificing flavour. The almond meal crust provided a nutty, crunchy base that complemented the rich, meaty filling perfectly. Additionally, using grass-fed beef and homemade beef stock made the pies even more nutritious. FURTHERMORE, these pies are free from any artificial additives or preservatives, making them a wholesome choice.
The Great Aussie Meat Pie – Paleo Style
Australians love their meat pies, and this Paleo version delivers the classic flavour with a healthy twist. Made with almond meal crust and filled with grass-fed beef and vegetables, these pies are perfect for any gathering and will impress both Paleo and non-Paleo friends. MOREOVER, they are easy to prepare and can be made in advance, making them a convenient option for busy days.
Servings: 8
Calories: 400kcal
Cost: 25
Equipment
- Rolling Pin
- Saute Pan
- Paper cupcake cases
Ingredients
For the Crust
- 400 g Almond Meal
- 4 Eggs free range, organic, obviously
- 1 Tablespoon Coconut Oil
- Pinch of salt onion powder, garlic powder & any other herbs you fancy
For the Filling
- 500 g minced beef I always try to get grass fed
- 500 ml Beef Stock I made this a few weeks ago with lots of bones, and froze lots of batches
- 1 red onion only because I’d run out of brown onions, diced
- 1/2 Sweet potato diced
- 1 carrot diced
- 4 mushrooms
- Pinch Garlic powder salt, oregano & any other herbs you select
Instructions
- First, mix the crust ingredients together to form a big ball of dough.
- Next, roll the "pastry" out and form into paper cupcake cases, reserving about a third of the dough mixture for the lids. You should be able to make about eight individual pie cases, more if you roll it out a bit thinner.
- Cook these for ten minutes at 200°C until they become hard, but not golden.
- Meanwhile, sauté the onion in a spoonful of coconut oil, and add the minced beef after a couple of minutes. Once browned, add the sweet potatoes and carrots and let them cook for a few minutes.
- Add the stock, mushrooms, seasoning, and herbs. Let it simmer for about 15 minutes, until it has a good “pie” consistency.
- Take the filling off the heat and spoon it into the pie cases.
- Once filled to the top, roll out the remaining dough and cut it into lid shapes to match the cases.
- Put lids on all of the pies, forming a seal around the edges.
- Return the pies to the oven for another ten minutes, until they start to turn golden.
These Paleo meat pies turned out to be a hit at the picnic. The sweetness from the sweet potatoes and the earthiness from the mushrooms combined beautifully with the seasoned beef. The almond meal crust was a delightful alternative to traditional pastry, providing a satisfying crunch.
Have you given the Paleo treatment to any Australian or New Zealand dishes? It’s always fun to see how classic recipes can be transformed to fit a healthier lifestyle. I'd love to hear about your experiences and any tips you might have!
By making these small adjustments, we can enjoy our favourite foods while sticking to our dietary preferences. Whether you’re Paleo or just looking for a healthier alternative, these meat pies are a great option. AFTER ALL, who says you can't enjoy a hearty meal and still maintain a healthy diet?
What Makes the Aussie Meat Pie So Iconic?
The Aussie meat pie is a staple at footy games, petrol stations, school tuck shops and weekend barbecues. Traditionally made with a flaky wheat-based pastry and a rich, gravy-style beef filling, it’s a nostalgic comfort food for many Australians. Unfortunately, conventional versions often include additives, preservatives, and low-quality meat. That’s where this Paleo alternative shines — it celebrates everything good about the classic, but in a much cleaner, more nourishing form.
The Paleo Pastry: A Grain-Free Game-Changer
Creating a pastry that aligns with Paleo guidelines is no small feat, especially without gluten or processed flour. Almond meal steps in as the hero, providing a sturdy texture and subtle nutty flavour. It’s not only gluten-free, but rich in healthy fats, vitamin E, and magnesium. To help bind it, eggs and a dash of coconut oil or ghee work perfectly. The result? A pastry that holds up when baked, offers that essential crunch, and complements the filling beautifully.
Choosing the Right Filling
While traditional meat pies often use mystery meat or leftover trimmings, this version uses grass-fed beef mince, a protein-packed, nutrient-rich choice that supports ethical and sustainable farming. Sweet potato brings subtle sweetness and a great source of beta carotene, while mushrooms add umami richness. Onion, garlic, and fresh herbs enhance the depth of flavour without any need for artificial seasonings.
Cooking Tips for the Perfect Paleo Pie
- Pre-cook your filling: Simmer the meat mixture until thickened before adding it to the crust — this prevents sogginess and keeps the pastry crisp.
- Chill the dough: Paleo doughs can be more delicate than standard pastry, so chill it before handling to make shaping easier.
- Use parchment paper: Rolling your crust between sheets of baking paper can make it less sticky and easier to transfer into your pie tin.
- Don’t skip the egg wash: A light brush of egg on the top crust helps it turn golden and glossy while baking.
Make-Ahead and Storage Options
These meat pies are perfect for batch cooking and meal prep. You can make the filling and crust ahead of time, assemble the pies, and store them in the fridge for up to two days before baking. Once baked, they also freeze beautifully. Wrap them individually and store in an airtight container or zip-lock bag. To reheat, simply pop in a hot oven for 15–20 minutes until warmed through. They’re ideal for lunchboxes, picnics, or quick dinners during a busy week.
Serving Suggestions
While these pies are fantastic on their own, you can round out the meal with a few Paleo-friendly sides:
- Simple green salad with a lemon vinaigrette
- Steamed broccoli or green beans with garlic
- Cauliflower mash for extra comfort
- Fermented vegetables like sauerkraut for a tangy contrast
For a more indulgent version, serve your pie with Paleo gravy or a spoonful of homemade tomato relish (using nightshade-free options if needed).
Celebrating Tradition Without Compromise
This Paleo Aussie Meat Pie recipe proves that you don’t have to give up your childhood favourites when you move to a healthier lifestyle. In fact, reinventing these classics can be a rewarding experience, helping you feel more connected to your roots while still honouring your health goals.
Customising Your Pie
One of the joys of cooking at home is customisation. You can easily adapt this meat pie based on what you have on hand or your personal preferences. Try these variations:
- Swap the beef for lamb mince or shredded chicken for a different twist.
- Add diced veggies like carrot, zucchini or spinach for more texture and nutrition.
- Use mashed pumpkin or parsnip instead of sweet potato for a slightly different flavour profile.
- Make it mini: Create smaller, hand-held versions of the pie — perfect for entertaining or kids’ lunchboxes.
A Paleo Pie to Be Proud Of
Whether you're new to Paleo or a seasoned follower, this Aussie Meat Pie recipe is proof that you don't have to sacrifice tradition for health. It’s nourishing, satisfying, and full of familiar flavours that’ll please even the non-Paleo crowd. Best of all, it’s a reminder that eating well doesn’t have to mean giving up the foods you love — just learning how to reinvent them.
Tell Me How Yours Turned Out!
Have you made this meat pie? Did you tweak the ingredients or try a variation? I’d love to hear how it went. Whether it was for a footy night, a family lunch, or a quick midweek dinner, leave a comment below with your thoughts and any tips you’d add for other readers.
A Paleo Look at the Sydney Marathon
As I've mentioned before, my Marathon running house-mate is currently doing the Whole30 Paleo challenge with me. We’re on day 26, and it’s going fantastically, but I’ll tell you more about that in a future post.
My housemate is a marathon runner, so I've been particularly interested to see how Paleo affects his running performance and recovery. So far, it seems to have made an incredible difference. 10 days ago he did his long practice run and was aiming for 30km (18.6 miles). The run was going so well, he had so much energy, the sun was shining – so he just kept on running! He got home to find out he’d run 42km (26.09 miles); just a few paces shy of a marathon! Tomorrow however, is a different ball game. Tomorrow is the race, the Sydney marathon. He’s going for a really good time. And he’s doing it Paleo. I can’t wait to see how he does and how he feels and performs as a Paleo Marathon runner. I’ll keep you posted!
I was interested to see the contents of the Marathon pack. Which foods would the marathon organisers give away to their competitors, to give them good race nutrition? Chia Seeds, a “Smooze” fruit ice (unfrozen) and a “Trio” bar. I guess it could have been a lot worse, but, is this really the best things for a marathoner to be eating?
Chia Seeds are everywhere at the moment and being promoted as a super-food. Whilst they do provide Omega 3, it’s in plant form, which isn't so ready for human absorption – and they also contain a not so good amount of Omega 6. The amount of protein contained is minimal – it would take considerably more than an 8g packed to give a decent protein supply. So, whilst they certainly aren't the worst thing a marathoner could eat, I think this is probably the best use for them.
The “Smooze” (unfrozen) frozen fruit ice contains: pink guava juice 47% (from purée), coconut milk 40%, natural cane sugar, fruit pectin, citric acid, natural fruit flavours, ascorbic acid (vitamin C). I'm pleased to see the coconut milk, though after my own investigation into coconut milk, can only hope they use a pure brand. The juice element is just sugar, which isn't so good. Also, after reading the Food Renegade’s awesome post on Orange Juice, I've been really wary of juices and “natural” flavours.
I was surprised the “Trio” bar ingredients weren't as bad as I was expecting: Cashew, Almonds, Pistachios, Blueberries, Sesame Seeds, Sunflower Seeds, Pumpkin Seeds, Dates, Raisins, Rice Malt, Natural Flavours, Evaporated Cane Juice and Sea Salt. It’s a shame they had to add the rice malt, “natural flavours” and sugar (though doesn't evaporated cane juice sound so much better!). I can’t think why you’d need to add flavours to so many wonderful tasting foods?
With some fantastic Paleo sports inspiration, dinner tonight came with sweet potato, a great Paleo Carb source.
Fingers crossed for a great Sydney Marathon day tomorrow!
Do you combine endurance with Paleo? I'd love to hear how it works for you.
Finding a Paleo Lunch in the City
I always have good intentions of bringing a Paleo Lunch in to work with me. When I do, lunch is great. I take in leftovers from the previous evening, and reheat them at work. Or I take in slices of meat that I roasted at home and eat it with vegetables. But, there are often times when I don’t get round to making my lunch – or even more annoying, leave my lunch at home! I often catch up with friends over lunch – another occasion when I venture away from home cooking and towards the food courts.
I work in Sydney CBD, so there are literally hundreds of food outlets within minutes of my office. The choices however, often leave a lot to be desired, sadly they're are many that are not what I would class a Paleo Lunch! There are the usual fast food joints like McDonalds , Hungry Jacks (Burger King to the rest of the world), Oportos (Australia fast food chain specialising in chicken burgers) & KFC. Then there are Mexican chains like Mad Mex and Guzman y Gomez. There are pancake outlets, salad outlets, fruit juice outlets, Thai, Chinese, Japanese… the list goes on. There is a wholefoods chain, Iku, in Sydney, which should be amazing, but sadly they seem to have a vegan agenda – most of their foods contain grains and legumes – and soy seems to be commonly used.
Most of these options are strictly off limits for me, as they just aren't Paleo! Whilst the Mexican chains seem to use wonderful fresh ingredients, most options also include tortilla, beans, cheese and rice (grains, legumes and dairy!). Most lunch options in the city seem to serve grains, legumes and dairy. I'm also very mindful of the fact that these outlets don’t care about our health – they just want maximum profits, so are likely to use ingredients that I won’t – to improve the taste of their products to keep us going back. I can’t imagine a single outlet uses coconut oil or grass fed, organic meat! Whilst salads are a safe option, I find they tend to bulk them out with lettuce and meat is often in very small quantities; not good value for money and certainly not satiating.
The best option I've found so far, is from one of the many outlets offering roast dinner. I often have roast beef (or pork or chicken) with a serving of seasonal roasted vegetables.
I've also found a few good places that will let me get creative and go “off menu”. For example, last week I met a friend for lunch and found an organic burger joint, who were able to arrange a burger without bun, sauces or fries. Instead they served the burger with bacon and an egg – result!
Recently I've been trying to have brunch instead of lunch. This means I can get bacon, eggs and avocado; a much better option!
Until there’s a Paleo food outlet in every major city, I’d love to hear what your Paleo choices are for a city lunch?
How to Navigate City Lunches on a Paleo Diet
If you're working in a major city like Sydney, finding a healthy, satisfying Paleo lunch can feel like searching for a needle in a haystack. Between sandwich bars, sushi counters, and fast-food chains, it’s easy to be overwhelmed — especially when most menus are centred around grains, legumes, seed oils, and sugar-laden sauces.
But with a bit of planning (and a few strategic hacks), eating Paleo in the city becomes much more manageable.
What to Look for When Eating Out
Focus on protein-first meals — like grilled meat, eggs, or fish — and build your lunch around that. Then add some non-starchy vegetables and healthy fats (like avocado or olive oil). If you can’t see anything suitable on the menu, don’t hesitate to go off-script and ask for a custom combo.
Here are a few tried-and-tested go-to strategies:
- Burger shops: Ask for a bunless burger and swap chips for a side salad or extra meat.
- Carvery or roast outlets: Great for meat and veg — just skip the gravy and bread rolls.
- Build-your-own salad bars: Choose leafy greens, a generous portion of protein (like boiled eggs, grilled chicken or tuna), and add extras like olives, avocado, or nuts — then skip the dressing or bring your own.
- All-day breakfast cafés: A full cooked breakfast (minus the toast and hash browns) can make the perfect Paleo lunch.
Paleo-Friendly Cafés in Sydney CBD
While there aren’t (yet!) dedicated Paleo cafés on every corner, a few places stand out for their flexibility and focus on whole foods. Keep an eye out for:
- Thr1ve: If still open in your location, they’ve historically offered great low-carb, high-protein bowls.
- Grill’d (select locations): Their “low carb super bun” is still not Paleo, but they’re usually willing to go bun-free.
- Independent cafés: Often more open to custom orders than chain stores.
And don’t forget the protein prep hack — bringing a hard-boiled egg, a small tin of wild-caught fish, or even leftover roast meat to top up a salad or veggie-based lunch when dining out.
Can’t Find Anything? Go Brunch
If lunch pickings are slim, try shifting your meal earlier or later in the day. A café brunch of eggs, bacon, mushrooms, spinach and avocado often ticks all the Paleo boxes and is widely available across Aussie cities.
Or, if it suits your energy levels and schedule, experiment with intermittent fasting and skip lunch altogether — just be sure to fuel up properly at your next meal.
What’s your go-to Paleo lunch when you’re out in the city? Found any hidden gems in Sydney or beyond that cater to grain-free, real food eaters? Drop them in the comments — let’s build a list of Paleo-friendly city lunch spots together.
It Doesn’t Get Much More Paleo Than Kangaroo…
I've started to eat Kangaroo regularly since I began my paleo lifestyle. Since Kangaroos aren't farmed in Australia, I know I'm getting free range meat from animals that have been eating a natural diet. Also, in Australia at least, Kangaroo meat is a cheap very accessible meat – which is a great help in offsetting the cost of more expensive free range meats.
Fillet cuts of Kangaroo are widely available in Coles and Woolworths as well as local butchers. Loin and rump cuts are also stocked in some places. Whilst there are many pre-marinated and processed kangaroo products available too – avoid those and make your own!
Why Kangaroo?
Kangaroo is lean & rich in protein, making it a great protein component of a paleo meal.
For a quick and easy Aussie Kangaroo dinner, make some plum sauce using 4 fresh large plums, remove the pits and add to a blender with 2 garlic cloves, a chunk of fresh ginger, a squeeze of lemon, the juice of an orange and a sprinkling of onion powder, nutmeg, mustard and pepper. Once blended transfer to a saucepan, bring to the boil and simmer for a few minutes. Meanwhile barbeque your kangaroo to medium-rare perfection, then serve with your delicious home-made plum sauce.
The Nutritional Benefits of Kangaroo Meat
Kangaroo meat is not only affordable and sustainable, but it’s also packed with nutrients that make it an ideal protein choice for those following a Paleo lifestyle. One of its most notable characteristics is its exceptionally low fat content — usually under 2%, depending on the cut — while still being rich in high-quality, bioavailable protein. For those focusing on lean gains or trying to manage fat intake without sacrificing nutrients, kangaroo is an outstanding option.
Kangaroo is also a great source of:
- Iron: Essential for energy, cognitive function, and oxygen transport throughout the body.
- Zinc: Important for immune health and tissue repair.
- B12: Vital for red blood cell formation and nervous system health.
- Conjugated Linoleic Acid (CLA): An anti-inflammatory fatty acid naturally found in grass-fed meats, which may support fat loss and heart health.
Because kangaroo isn’t farmed, it isn’t exposed to antibiotics or artificial feed — making it a superior choice to many commercially raised meats.
Sustainability and Ethics: A Truly Eco-Friendly Meat
One of the most compelling arguments for eating kangaroo is environmental. As a native species, kangaroos have evolved with the Australian landscape and do not require irrigation, grain, or feedlots. They produce far less methane than cattle or sheep, and they have soft-padded feet that do less damage to topsoil.
In regions where kangaroo populations are high, controlled harvesting also plays a role in land management and conservation. Unlike factory-farmed animals, wild kangaroos live natural lives in their natural habitat — and when sourced legally and responsibly, the meat is a more ethical option compared to industrial farming practices.
Cooking Tips for Kangaroo
Because kangaroo is so lean, it’s important not to overcook it. Medium-rare is the sweet spot, as the meat can quickly become tough if left on the heat too long. Searing on a hot barbecue or pan is ideal, especially when followed by a short rest time to let the juices redistribute.
Here are a few simple ideas for incorporating kangaroo into your Paleo meals:
- Stir-fry: Thinly sliced kangaroo fillet with broccoli, capsicum and mushrooms, cooked quickly in coconut oil and seasoned with tamari, garlic and fresh chilli.
- Kangaroo meatballs: Mix ground kangaroo with almond meal, egg, garlic, oregano and salt, then bake or fry until cooked through.
- Grilled kangaroo skewers: Marinate cubes of kangaroo in olive oil, lemon, rosemary and garlic, then thread onto skewers with zucchini and onion for the barbecue.
Pairing Kangaroo With Paleo Sides
Kangaroo pairs well with a wide variety of Paleo-friendly vegetables and sides. Because of its rich, gamey flavour, it stands up well to bold accompaniments like roasted root vegetables or smoky grilled capsicum.
Some great pairing ideas include:
- Sweet potato mash with garlic and olive oil
- Chargrilled asparagus with lemon zest
- Cauliflower “rice” sautéed in ghee with fresh herbs
- Balsamic-glazed beetroot and rocket salad
A good sauce can elevate the dish further — think blackberry reduction, native pepperberry seasoning, or a classic Paleo chimichurri with parsley, garlic and olive oil.
Using Ground Kangaroo in Everyday Meals
Minced kangaroo is a budget-friendly and versatile option available in most Australian supermarkets. It can be used anywhere you would use beef mince, but with a leaner profile and more intense flavour.
Try it in:
- Paleo taco bowls with lettuce cups, avocado and tomato salsa
- Stuffed capsicums baked with a tomato and herb sauce
- Kangaroo Bolognese over zucchini noodles
- Shepherd’s pie topped with mashed cauliflower
When cooking with ground kangaroo, be sure to add a little fat like coconut oil, tallow or ghee, as it contains less natural fat than beef or lamb.
Meal Prep With Kangaroo
For batch cooking or meal prepping, kangaroo is a fantastic protein to keep on rotation. You can cook a large piece of fillet, slice it thin and add it to salads or vegetable-based bowls throughout the week. It’s also great cold, meaning leftovers never go to waste.
A few ideas for pre-prepared kangaroo meals:
- Kangaroo salad jars with roasted pumpkin, rocket, cherry tomatoes and macadamia oil dressing
- Egg-free kangaroo patties served with steamed greens
- Kangaroo stir-fry boxes with cauliflower rice, bok choy and sesame seeds
Trying Kangaroo Outside of Australia
If you’re outside of Australia, sourcing kangaroo might require a bit more effort, but it’s often available through online exotic meat suppliers or high-end butchers. In New Zealand and parts of Europe, frozen kangaroo is becoming increasingly common due to its sustainability profile.
When buying kangaroo internationally, look for:
- Vacuum-sealed cuts labelled as wild-harvested
- Fillet, loin or ground meat for the most versatility
- No added sauces or marinades (to keep it Paleo)
Final Thoughts: Kangaroo as a Paleo Staple
Incorporating kangaroo into your Paleo diet is not only a nutritional win — it also supports ethical eating, local produce, and environmental sustainability. Whether you’re firing up the barbecue or throwing together a midweek stir-fry, kangaroo is a versatile, affordable protein that deserves a regular spot on your plate.
So next time you’re browsing your local butcher or supermarket, grab a cut of roo and give it a go. You might just find it becomes your new favourite go-to — one that’s 100% Paleo and proudly Australian.
Grass Fed Beef In Australia & New Zealand?
I was talking to an Australian Doctor at the Ancestral Health Symposium about finding grass fed meat in Australia. He was explaining to me that Australian meat is almost all grass fed, unlike America where grass fed meat is a lot harder to come by.
Grass fed beef has a far better omega 6:omega 3 ratio and far more vitamins & minerals than grain fed beef.
Since I got back I've been trying to find out if more about beef quality and availability. Until I make friends with a farmer, if I could be certain I was buying grass fed meat, I’d be very happy!
It seems that grass fed beef is dependent on the season; meaning springtime meat is more grain than grass fed.
On their website Coles state: –
Coles source both grass and grain fed cattle depending on seasonal quality. When rains are good, cattle are fed on grass. Being high in beta carotene, this is transferred to the meat and is why the fat is cream in colour. During drier times, grass is substituted with grain feed, and the fat has a whiter appearance. We offer both grass and grain fed cattle depending on the seasonal conditions to source the best quality available.
Woolworths doesn't go into much detail on their site, so I wrote to them, and have just received this reply: –
Woolworths has a number of different types of beef on offer. Our Riverine and standard Woolworths beef range are from grain fed animals, our market value and Macro branded beef come from grass fed animals. We are currently in the process of working on new labels and stickers which will help customers to be able to identify the difference between our beef range. You will notice these changes over the coming months.
So, whilst I’ll always strive to source my meat from a farmers market, or a good local butcher, it’s nice to know at a pinch there are some reasonable options in the supermarkets. If their new labelling enables me to see exactly what type of meat I'm eating, then that will be even better.
The Benefits of Truly Pasture-Raised Beef
As interest in ancestral and nutrient-dense diets continues to grow across Australia and New Zealand, more people are paying closer attention to the provenance and quality of their meat. While the term “grass fed” is commonly used in supermarket marketing, not all grass-fed beef is created equal. There is a significant nutritional and ethical distinction between cattle that are finished exclusively on pasture and those that are grass-fed for part of their life but finished in feedlots on grain.
Pasture-raised beef — sometimes called 100% grass-fed and finished — tends to have higher levels of omega-3 fatty acids, CLA (conjugated linoleic acid), and fat-soluble vitamins like A and E. These cattle graze on native grasses and forage, mimicking the natural diet ruminants evolved to eat, without the addition of genetically modified grains or high-energy feed.
How to Identify Grass-Fed vs Grass-Finished
In Australia, unlike in the US, “grass fed” can still apply to cattle that spend only part of their lives on pasture before being grain finished for several weeks or months to fatten them up for market. To be certain you’re getting the nutritional benefits associated with 100% pasture-raised beef, it’s important to look for:
- Grass-finished or 100% grass-fed labels, ideally accompanied by third-party certification
- Breed-specific producers like Wagyu or Hereford may state their finishing process more transparently
- Visual cues: Grass-finished beef often has a yellower fat due to its higher beta carotene content
Don’t be afraid to ask your butcher detailed questions about where the beef is sourced and how the animals are raised and finished. Smaller butchers, especially those at farmers markets, often have direct relationships with local producers and can give you accurate information.
Labelling and Transparency: Still a Work in Progress
While both Coles and Woolworths are making moves toward clearer labelling on their meat products, it can still be confusing to determine exactly what you’re buying. Macro’s grass-fed line at Woolworths is one of the more reliable supermarket options, but it’s still worth reading the fine print or asking for clarification, particularly if you're following a strict Paleo diet or trying to reduce your omega-6 intake.
The introduction of new labelling guidelines from the ACCC in recent years has improved the situation slightly, but voluntary use of terms like “natural,” “free range,” or “grass fed” remains a grey area. Certifications like Pasturefed Cattle Assurance System (PCAS) and Meat Standards Australia (MSA) can help, but they’re not yet universally adopted.
Farmers Markets and Local Producers
Farmers markets remain one of the most reliable places to source 100% grass-fed beef. You can often speak directly with the farmer or a knowledgeable staff member, who can explain how the cattle are raised, what they’re fed, and how the animals are handled during processing.
Some standout producers in Australia include:
- Provenir: Known for its mobile abattoir system, providing ethical on-farm slaughter and transparency around how cattle are raised and processed.
- Cherry Tree Organics: A family-run farm in Victoria producing certified organic, 100% grass-fed beef and lamb.
- Sommerlad Chicken & Grassland Poultry: While primarily focused on poultry, their farm partners also offer regeneratively raised beef options.
Many of these producers offer delivery services or meat boxes, allowing you to stock your freezer with high-quality cuts for later use.
Buying Meat Online in Australia
The rise of ethical and regenerative agriculture has led to more online options for buying quality meat. Several suppliers now offer nationwide delivery of frozen or vacuum-sealed meat, often in bulk packs or curated boxes.
Look for vendors who clearly outline their farming practices, such as:
- The Meat Club (NSW/VIC): Offers hormone-free, pasture-raised meat and wild game options.
- Feather and Bone Providore (Sydney): Specialises in ethically raised, heritage-breed meat from small producers across NSW.
- Australian Natural Meat Co.: Offers 100% grass-fed and finished beef, lamb and organic options.
These online retailers often work with regenerative farmers who focus on soil health, biodiversity, and animal welfare — values closely aligned with the principles of the Paleo lifestyle.
New Zealand Grass-Fed Beef
If you're based in New Zealand or shopping for imported options, you're in luck. Thanks to its temperate climate and lush pasture land, New Zealand is one of the few countries where the majority of beef is genuinely pasture-raised. Brands like Silver Fern Farms and First Light often export grass-fed beef to Australia and overseas markets.
Still, it's worth double-checking whether the meat is grain-finished before slaughter. Some large-scale producers still employ feedlot finishing, even in otherwise grass-based operations.
The Importance of Knowing Your Food Chain
One of the core philosophies of the Paleo diet is eating as our ancestors did — not just in terms of nutrients, but also in terms of food quality and sourcing. In today’s industrial food landscape, that means making a conscious effort to understand where your meat comes from and how it’s been produced.
By asking questions, seeking out producers who are transparent, and favouring direct relationships where possible, you gain more control over the quality of your food and its impact on your health.
Final Thought: Quality Over Quantity
If budget constraints prevent you from always choosing the most premium option, don’t worry — small improvements still matter. Even switching from grain-fed to mixed pasture-raised beef, or choosing organ meats from quality sources, can make a big difference nutritionally.
You don’t need to be perfect — just informed. Prioritising food quality is one of the most powerful investments you can make in your health, your environment, and your local economy. The more we demand transparency, the more producers and retailers will respond — and that's a win for everyone who values real food.
Where do you get your meat from? If you've found a good source of grass fed meat in Australia or New Zealand, share it in the comments.
Why You Should Swap Your Oatmeal for NoOatmeal
Before I knew anything about Paleo, I’d often make up Oatmeal for breakfast. Especially in the winter, I felt it was the epitome of healthy breakfasts. Now however, I’ve gained a much better understanding about nutrition, so I thought I’d share my reasons for complete avoidance of Oatmeal.
There is something comforting about Oatmeal, particularly on a cold morning. However, NoOatmeal is a far better alternative. NoOatmeal is made using raw nuts & pepitas which you grind in your blender. You then lightly toast the nuts in a saucepan, with some cinnamon. Then you add coconut milk and an egg and stir until ready. How easy is that? Like Oatmeal, it is warm, but unlike Oatmeal I find it far more filling – and I know the ingredients are far better for me. The smell when the nuts are toasting is fantastic! I also like the fact that alone and unprepared I could eat & enjoy the individual ingredients in Noatmeal. Have you ever tried eating raw, unprepared Oats? Not so nice.
So, what’s not great about Oats?
When you eat Oats, they breakdown to glucose which causes an insulin spike in your blood – if you test your blood glucose an hour after eating Oatmeal, you’ll see a big increase (perhaps as high as 140). Regularly allowing your blood sugar levels to increase like is very damaging to your body (and can also lead to conditions like diabetes). Also soon after the spike in blood sugars, there will be a crash – which is the reason you’ll be hungry soon after eating Oatmeal. Nuts and eggs will keep your blood sugar levels constant, which is a far healthier state.
As well as the sugar issues, Oats contain high levels of lectins and phytic acid which are components that can cause intestinal imbalances and block nutrient absorption. Oats also have a high Omega 6 ratio, which in itself is very damaging. Some brands of Oatmeal also contain traces of gluten grains, which are very intolerable to a lot of people.
Whilst you can reduce the lectin and phytic acid content of oats by fermenting them – why not just make yourself some NoOatmeal instead? I tend to have NoOatmeal perhaps once a week, having saved myself time by preparing the ingredients the night before. Other typical breakfasts are scrambled eggs, omelettes, bacon and eggs – and often just last night’s dinner leftovers! Who said breakfast has to be traditional?
NoOatmeal Variations to Keep Things Interesting
Once you’ve discovered how easy and satisfying NoOatmeal can be, it’s fun to start playing with variations to suit your mood, season, or what’s in your pantry. One of the great benefits of this Paleo-friendly breakfast is how customisable it is.
Here are a few delicious flavour combinations to try:
- Vanilla almond: Add a dash of vanilla extract and top with slivered almonds and a sprinkle of cinnamon.
- Apple pie: Stir in grated green apple, nutmeg and cinnamon, and top with a dollop of coconut cream.
- Berry coconut: Fold in some frozen blueberries or raspberries during cooking and top with shredded coconut.
- Choc-nut: Add a teaspoon of raw cacao powder and top with chopped hazelnuts and a few cacao nibs for crunch.
These options are all warm, hearty, and nutrient-dense — ideal for those chilly mornings when you’d otherwise be tempted by a bowl of sugary oats.
Understanding Why Blood Sugar Matters
Blood sugar regulation is at the core of energy, mood, and long-term metabolic health. Meals like Oatmeal, which convert quickly to glucose, can wreak havoc on your blood sugar levels. That initial spike followed by a crash is what leaves many people reaching for snacks an hour or two after breakfast, setting up a pattern of energy dips and cravings for the rest of the day.
By starting your day with a balanced meal like NoOatmeal — rich in healthy fats, moderate protein and low in carbohydrates — you set yourself up for stable energy, mental clarity and reduced hunger throughout the day.
Why Fat and Protein Beat Carbs for Breakfast
The traditional idea of breakfast being carb-centric (think cereals, toast, pancakes and oats) is largely driven by food marketing and convenience, not nutrition. Our bodies actually thrive when we begin the day with fats and proteins, which signal satiety hormones, support cognitive function and help prevent blood sugar spikes.
NoOatmeal delivers just that. The nuts and seeds provide monounsaturated fats and magnesium, the egg contributes high-quality protein, and the coconut milk offers satiating medium-chain triglycerides (MCTs) — all of which contribute to a steady, nourished start to the day.
Batch-Prepping Your NoOatmeal Base
If mornings are rushed, a little preparation goes a long way. You can pre-grind your nuts, pepitas and seeds and store the mix in an airtight jar in the fridge or freezer. This base can then be scooped out and cooked in just a few minutes with coconut milk and a whisked egg.
Consider this simple base mix:
- 1 cup raw almonds
- 1 cup raw walnuts
- ½ cup pepitas
- ¼ cup chia seeds
Blitz in a food processor until finely chopped (not powdery), then store ready to go. This makes weekday breakfasts as quick and easy as any instant cereal — but infinitely more nourishing.
Pairing NoOatmeal With Other Paleo Breakfast Ideas
If you’re feeding a family or enjoy a little variety, NoOatmeal pairs beautifully with other simple Paleo breakfasts. Serve alongside:
- A couple of boiled or poached eggs for extra protein
- A small bowl of fermented vegetables to support gut health
- Some sliced avocado drizzled with lemon and olive oil
This kind of diversity on the breakfast table is what makes Paleo sustainable and enjoyable. There’s no need for bland repetition — and definitely no need for grain-based carbs masquerading as health food.
What About Kids and NoOatmeal?
For parents, getting kids to eat a filling and nutrient-rich breakfast can be a challenge. NoOatmeal is a great solution — it has a porridge-like consistency that’s familiar and can be easily sweetened naturally with mashed banana, apple puree or a few crushed berries.
Let your child top their own bowl with coconut flakes, pumpkin seeds, or sliced strawberries. It’s a great way to get them involved and develop a taste for wholefoods early on.
NoOatmeal and the Gut-Brain Connection
Another advantage of skipping Oatmeal and other grain-heavy breakfasts is improved gut health. The lectins and phytic acid in oats can be irritating to the gut lining and may contribute to leaky gut syndrome in sensitive individuals. For those struggling with autoimmune conditions, brain fog or persistent bloating, eliminating grains can bring rapid and noticeable relief.
NoOatmeal supports the gut-brain axis by avoiding these problematic compounds and replacing them with nutrient-dense, anti-inflammatory foods that nourish your digestive tract and provide clean fuel for your brain.
A Warming Winter Routine Without the Crash
The reason Oatmeal holds such appeal in winter is its warmth and texture. Fortunately, NoOatmeal offers the same comfort factor without the blood sugar rollercoaster or intestinal irritation.
Make it part of your morning ritual — take a few minutes to stand at the stove and stir your breakfast with intention. Enjoy the aroma of cinnamon and toasted nuts. Eat slowly, savouring each bite. These small moments of mindfulness help you start the day grounded and nourished, without relying on caffeine or sugar to get you through.
Final Thoughts: Why I’ll Never Go Back to Oats
Now that I’ve discovered NoOatmeal and truly understand the nutritional impact of my morning meal, I can’t imagine ever going back to grain-based breakfasts. The difference in energy, satiety and mental clarity is too significant to ignore.
If you're still eating Oatmeal because it feels like a healthy habit, I’d encourage you to try a Paleo alternative like NoOatmeal for just a week. Observe how you feel — not just in the moment, but in the hours that follow. You might be surprised just how different your day becomes with the right fuel in your bowl.
What’s your go-to NoOatmeal recipe? Let me know in the comments!
Whole 30 – Halfway Through
If you follow me on Twitter you’ll have seen that I'm currently in the middle (day 18, to be precise) of a Whole30.
So, what is a Whole30?
The Whole 30 is a strict 30 day Paleo program, which is designed to remove all inflammation causing foods for a 30 day period. This is very much in line with the 30-day trial Robb Wolf suggests. At the end of the 30-days the idea is to evaluate how you look, feel and perform – compared to how you looked, felt and performed on day -1. You can then slowly start to reintroduce other foods, if you wish to do so, to gain a better understanding of how your body reacts to specific foods. In the 30-day program you eat good quality, lean meat, fish, eggs, seasonal fruit & vegetables as well as fat sources such as coconut oil, avocado, nuts and seeds. Strictly off limits are dairy, grains, legumes – and of course all processed foods and alcohol.
How to go about it?
The weekend before I started my 30-days, I got organised. I went through hundreds of recipes and gave them the Whole30 treatment. There are differing degrees of Paleoness, meaning some recipes have dairy and sweeteners which aren’t allowed for this period. Once I had a collection of recipes for meals and snacks selected, I then went through the ingredients, one by one and compiled a huge shopping list – right down to the herbs and spices I didn’t already have. I assigned meals for the week ahead and bought everything I’d need. I can’t stress enough how much easier this made it!
What is a typical day’s menu?
Take today for example. Breakfast was (organic) bacon & (omega 3 enriched organic) eggs cooked in coconut oil. Lunch was a small bowl of leftover chicken curry cooked in coconut milk – and dinner today will be the slow cooked lamb that I hope is currently cooking itself in my slow cooker at home! Probably under 20 minutes of cooking & preparation time required today for three completely different meals.
The verdict so far?
I’d been about 90% Paleo before this recent Whole30 for a long time, so the biggest change for me has been cutting out dairy. Not having to make huge dietary changes has meant I haven’t had “carb flu” which a lot of people seem to go through. It has made me realise I just don’t need the dairy! Before starting, I’d been convinced I’d go back onto dairy once the 30-days were up. Now however, I just can’t see why I’d do that. Dairy gave me no nutritional benefit that I don’t get elsewhere in my diet, and I’m become increasingly convinced that dairy and I might not be so compatible. I’m always in a happy mood, but this has definitely been turned up a notch in the last 18 days. I’m also feeling a lot less tired – and for the first time since I can remember I’ve started to wake up before my alarm clock! This seems to have kick started my sleeping patterns too, as I’m now actually tired at bedtime. Win win! I’ll report back on my progress at the end of the 30 days, but more interestingly my housemate who has been doing this Whole30 with me, from a completely different way of eating!
Challenges You Might Face on a Whole30 – and How to Overcome Them
Even with the best of intentions and preparation, a Whole30 can come with its fair share of hurdles. One of the most common is navigating social situations. Dining out or attending events can be tricky when you’re avoiding not just gluten and dairy, but all processed foods, added sugars, and even seemingly harmless ingredients like soy sauce or wine in cooking. The key here is to be upfront. Let friends know what you’re doing and why. Most people are supportive, and you may be surprised how many are curious about giving it a go themselves.
Another common struggle is food boredom. You might start off full of enthusiasm and variety, but by day 12 or so, the repetition can get to you. This is why meal planning is vital. Build in variety from the start — think of themed nights like roast lamb Sundays, Mexican-inspired taco bowls with lettuce wraps, or Thai coconut curries with cauliflower rice. When in doubt, add herbs, spices, and textures to freshen up meals. Crunchy elements like toasted pumpkin seeds or shredded raw veggies can make a big difference to your enjoyment.
Whole30 and Your Relationship with Food
One of the unexpected benefits of the Whole30 is what it teaches you about your relationship with food. When you remove all the usual treats, crutches, and emotional go-tos — even the Paleo ones — you start to really observe your habits. Are you hungry, or just bored? Is it comfort you’re after, or fuel? By day 18, many people report fewer cravings and more awareness around hunger cues. There’s a sense of freedom in not being constantly tempted by snacks or sweets. You might find yourself craving a walk, a nap, or a stretch — rather than chocolate or a glass of wine.
Tips to Make Whole30 Work in a Busy Lifestyle
If you have a hectic work schedule or a family to feed, it might feel overwhelming at first. But with some small adjustments, Whole30 can actually make your life easier. Here’s how:
- Batch cook: Dedicate one afternoon a week to cooking up big portions of protein (like slow-cooked beef, roasted chicken thighs, or pork shoulder) and pre-chop vegetables for fast meals.
- Always have emergency meals on hand: Keep hard-boiled eggs, tinned salmon, cooked sausages, or veggie soup in the fridge so you never reach for something off-plan.
- Repeat what works: If you find a simple combo you love (like eggs, spinach, and avocado), don’t be afraid to eat it often. Simplicity is your friend.
Unexpected Wins During My Whole30
One thing I wasn’t expecting during this Whole30 was the impact on my skin. It’s clearer, brighter, and far less prone to breakouts. I haven’t changed my skincare — just what’s going in, rather than on, my body. My digestion has improved too. Less bloating, more regularity, and a general feeling of lightness after meals rather than heaviness.
Mentally, I’m finding more clarity. Tasks that normally feel like a grind are easier to get started on. I suspect this is partly from the stable energy levels — there are no afternoon crashes or sugar dips anymore. I feel more balanced and productive throughout the day.
Doing a Whole30 With a Housemate or Partner
If you can convince someone in your household to join you, it makes a massive difference. You’ll have accountability, someone to swap recipes with, and the emotional support when one of you is having a tough day. It’s especially helpful when it comes to meal prep — you can divide the workload and share the rewards. My housemate and I take turns cooking dinner, and it’s helped us both stay motivated and on track.
What Happens After Day 30?
It’s important to remember that Whole30 isn’t meant to be forever. The reintroduction phase is key — and this is where you really get your insights. By slowly bringing back foods like dairy, legumes, or grains one at a time, you’ll be able to pinpoint what affects your body — and how. Whether it’s a sore tummy from yoghurt or foggy thinking after bread, the learnings are individual and powerful. You’re essentially conducting a controlled experiment, and it can set the foundation for a lifelong way of eating that works best for your body.
Final Thoughts Before the Finish Line
With just under two weeks to go, I’m feeling excited and motivated to finish strong. The discipline of Whole30 has been easier than expected, and the payoff in terms of energy, mood, sleep, and digestion has been so worthwhile. I can’t wait to see how the final days go — and how reintroductions help fine-tune my personal Paleo template.
If you’re on the fence about trying Whole30, I highly recommend it — especially if you’ve been feeling sluggish, bloated, or stuck in unhealthy habits. It’s only 30 days, but the benefits can last much longer.
I’ll be sharing more updates soon — and would love to hear your experiences in the comments. Whether you’re on Day 1 or Day 30, let’s support each other!
Are you doing a Whole30 too? I’d love to hear about your thoughts and experiences below
Fancy a Serve of Polyoxethylene Sorbitan Monostearate With Your Coconut Milk?
Following on from yesterdays post on Coconut Milk & Coconut Cream, I’ve found out a few things about those added ingredients. Seemingly innocuous names such as E435 hide chemicals I quite simply would rather not consume. I’ll take the coconut milk with the huge layer of cream on top, thanks.
Stabilizer E466 (or just 466): Also known as Carboxymethyl Cellulose
This is used as a thickening agent, a filler, anti clumping agent and an emulsifier. As well as its use in food, Carboxymethyl Cellulose is also used in ceramics, detergents & textiles. It is derived from cellulose (as found in wood & plant structures) which is chemically modified. It isn't possible to find out the source directly, but it could come from genetically engineered cotton plants.
Vegetable gum (412) or Emulsifier, E412: More commonly known as Guar gum
Guar Gum is often added as a thickener to avoid the contents of the tin separating. Guar Gum is made from the seed of the Cyamopsis tetragonoloba shrub, which is a legume The seeds are dehusked, milled & screened to produce an off white powder. I think I’d rather deal with the natural separation of the coconut milk.
Emulsifier E435: Also known as Polyoxethylene sorbitan monostearate, Polysorbate 60, or Tween 60
This chemical compound is created from ethylene oxide (a synthetic compound), sorbitol and palmitic acid. One of the main issues appears to be that the origin of these components is not easy to find out, but may be include “vegetable” oils. I’ve not been able to find any relevant studies, but there are lots of mentions of cancer when discussing this additive.
Thickener E415, also known as Xanthin gum
This thickener is created from fermenting corn sugar with a bacterium. It may also use wheat, dairy or soy. As with all of these additives it is very hard to determine exactly how the chemical was derived.
Why It Pays to Read the Fine Print on Coconut Milk
It’s easy to assume that coconut milk — especially when marketed as a natural or health food — is a clean, Paleo-friendly product. But unfortunately, the reality is that many commercial brands are packed with additives, emulsifiers, thickeners, and stabilisers like E435, E412, and E415. These ingredients may keep your coconut milk looking pretty on the shelf, but they don’t belong in a nutrient-dense, whole-food diet.
If you’re following a Paleo lifestyle in Australia (or anywhere really), one of the best things you can do is start scanning the ingredients list before anything hits your trolley. You'll often find that the cheaper the product, the more chemical fillers are hiding in it. Yes, the “cream on top” version of coconut milk might separate — but that’s a small price to pay for keeping your food clean and additive-free.
Personally, I now go out of my way to buy coconut milk with just two ingredients: coconut extract and water. Ayam brand is one of the few in Australia that ticks that box — no gums, no preservatives, and definitely no polysorbates.
Do you go out of your way to avoid these additives, or do you take a “small amount won’t hurt” approach? And have you found a clean, affordable brand of coconut milk worth recommending? Share your thoughts in the comments below — I’d love to hear what’s working in your Paleo kitchen.