62 sneaky ingredients mislead sugar alternative names labelling

62 Sneaky Ingredients That Mislead You

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It’s common knowledge that sugar is to be avoided, but if only it were that simple. Did you now there are at least 62 words food manufacturers can use, instead of simply saying sugar?

Many of the words on the list, such as Golden syrup and HFCS may be obvious no-no’s, but what about less common words, such as Ethyl maltol and Panocha. Would you immediately know that these ingredients were essentially sugar?

Agave nectar
Barbados sugar
Barley malt/ Barley malt syrup
Beet sugar
Brown sugar
Buttered syrup
Cane juice/ Cane juice crystals
Cane sugar
Caramel
Carob syrup
Castor sugar
Coconut palm sugar/ Coconut sugar
Confectioner’s sugar
Corn sweetener
Corn syrup/ Corn syrup solids

62 sneaky ingredients mislead sugar alternative names labelling
Date sugar
Dehydrated cane juice
Demerara sugar
Dextrin
Dextrose
Diastatic malt
Diatase
Ethyl maltol
Evaporated cane juice
Free Flowing Brown Sugars
Fructose
Fruit juice/ Fruit juice concentrate
Galactose
Glucose/ Glucose solids
Golden sugar
Golden syrup
Grape sugar
HFCS (High Fructose Corn Syrup)
Honey
Icing sugar
Invert sugar
Lactose
Malt/ Malt syrup
Maltodextrin
Maltol
Maltose
Mannitol
Mannose
Maple syrup
Molasses
Muscovado
Palm sugar
Panocha
Powdered sugar
Raw sugar
Refiner’s syrup
Rice syrup
Saccharose
Sorbitol
Sorghum Syrup
Sucrose
Sugar (granulated)
Sweet Sorghum
Syrup
Treacle
Turbinado sugar
Yellow sugar

Whilst clearly it’s best to go for natural foods that don’t need labels, I can’t ever imagine a day where packaged foods aren’t commonplace. So surely those who buy them should be armed with full, honest information about the contents of these products, so they can make an informed decision?

It’s a shame manufacturers are allowed to be so misleading. Wouldn’t it be simpler if they perhaps had to use the word sugar, and follow that with the specific type of sugar? I can imagine many time-poor households trying to make good food choices – despite their best intentions, they can easily end up buying sugar laden foods.

Sugar can be a really confusing topic, especially when even healthy blogs use natural sugars in recipes (I put my hands up to this too, though in my recipes the natural sugar tends to be an optional addition). But are natural sugars actually any better for you – I’ve written the definitive guide to paleo sweeteners to help clear this up.
If you’re committed to a Paleo lifestyle, learning how to spot harmful ingredients is an essential part of protecting your health. Soybean oil in particular is an ingredient to keep an eye out for, as it can be surprisingly sneaky in its appearances.

The rise of soybean oil in Australian products

Soybean oil has become the oil of choice for many manufacturers in Australia, thanks to its low cost and long shelf life. However, unlike natural fats from animals or fruits, soybean oil undergoes extensive processing. It’s often extracted using chemical solvents such as hexane, then refined, bleached, and deodorised — none of which are steps you’d consider remotely natural.

Even worse, much of the soybean oil used in food products is derived from genetically modified soybeans. In Australia, GM labelling is not required if the altered genetic material is no longer detectable in the final product — which means oils are often unlabelled despite their GM origin.

Health impacts of excess linoleic acid

The high concentration of linoleic acid (an omega-6 fatty acid) in soybean oil may cause imbalances in the body. While omega-6 is essential in small amounts, modern diets tend to be disproportionately rich in it, especially when consuming processed foods. This imbalance can contribute to inflammation, oxidative stress, and even chronic conditions like obesity and metabolic syndrome.

In traditional Paleo eating, we aim to mimic the ancestral ratio of omega-3 to omega-6, which is estimated to be close to 1:1. Modern Western diets, however, often have ratios of 20:1 or more — largely due to industrial seed oils like soybean oil.

Misleading labelling and deceptive marketing

One of the most frustrating aspects of avoiding soybean oil is how often it is disguised on labels. You’ll see terms like “vegetable oil,” “blended oils,” or even “natural oil blend,” all of which could mean soybean oil. Sometimes it’s listed as “may contain canola and/or soybean oil,” offering no clarity on what’s actually in the product.

Manufacturers are allowed to get away with these vague descriptions because the law permits grouped labelling for similar ingredients. This might make life easier for the manufacturer, but it leaves consumers completely in the dark.

Homemade alternatives for Paleo peace of mind

One of the best things you can do is take control of your ingredients and make your own staples. Not only do you avoid hidden seed oils, but you also cut out other nasties like preservatives, gums, and thickeners.

Here are a few easy swaps:

  • Mayonnaise: Use free-range eggs, olive oil or macadamia oil, lemon juice, and mustard powder. You can make a fresh batch in under 5 minutes with a stick blender.
  • Salad dressing: Combine extra virgin olive oil with apple cider vinegar, a touch of mustard, herbs, and garlic for a zesty dressing that’s free from seed oils.
  • Hummus-style dip: Try using zucchini or cauliflower in place of chickpeas, and blend with tahini, garlic, olive oil, and lemon juice.

Fast food and takeaway traps

Eating out or grabbing takeaway is often a minefield when it comes to hidden seed oils. From salad dressings to grilled meats and even scrambled eggs, soybean oil is frequently used behind the scenes.

When dining out, don’t be afraid to ask questions:

  • What oil is used for cooking or dressings?
  • Can you have your food prepared in butter, olive oil, or without added fats?

The more people ask, the more awareness spreads — and restaurants are more likely to offer alternatives when they realise customers care.

Is organic any safer?

Many people assume that organic automatically means better. While this is true in many respects, organic soybean oil is still soybean oil. It’s still rich in omega-6, and it’s still processed. The only difference is that the soybeans were not sprayed with synthetic pesticides or grown from GM seeds.

For optimal health, even organic seed oils should be avoided on a Paleo diet.

Other names soybean oil may appear under

It’s worth noting that soybean oil may appear under different aliases depending on the product and manufacturer. Keep your eyes peeled for these alternatives:

  • Vegetable oil (unless otherwise specified)
  • Lecithin (typically used as an emulsifier)
  • Hydrogenated or partially hydrogenated soybean oil
  • Glycine max oil (the Latin name for soybean)

Reading labels carefully and understanding ingredient aliases is one of the most powerful tools you have when shopping.

The bottom line: empower your food choices

Avoiding soybean oil isn’t about perfection — it’s about awareness and making informed choices. When you take the time to read ingredient labels, understand the implications of different oils, and make your own staples at home, you reclaim control over your health and wellbeing.

Every time you choose a better alternative, you cast a vote for a different kind of food industry — one that values real ingredients, transparency, and nourishment.

Have you spotted soybean oil in any surprising places? What changes have you made to eliminate it from your pantry? I’d love to hear your thoughts and discoveries in the comments below.

Sneaky sugars: decoding food labels

Most of us know to avoid obvious sources of sugar, but food labels can be surprisingly deceptive. With over 60 different names used for sugar, it’s easy to be misled. Even health-conscious shoppers can unknowingly consume large amounts of added sugars.

Many of these alternative names are designed to disguise sugar’s presence. Words like “agave nectar” and “barley malt syrup” might sound natural, but they are still forms of sugar and affect the body similarly. Others, like “ethyl maltol” or “panocha,” may be entirely unfamiliar to the average consumer.

Why so many names?

Manufacturers often use multiple types of sugar in a single product to prevent any one type from appearing too high on the ingredients list. This tactic keeps products looking healthier than they are, even when they contain significant amounts of added sugar.

Using multiple names also makes it harder for consumers to identify just how sweet a product really is. Instead of seeing “sugar” as the first ingredient, you might see five or six names scattered throughout the list, which collectively add up to a major sugar hit.

The health implications of hidden sugar

Even when eaten in small quantities, added sugars contribute to inflammation, weight gain, and blood sugar imbalances. They can also negatively impact gut health and increase cravings for processed foods — a vicious cycle that can derail even the best dietary intentions.

For those following a Paleo diet, minimising added sugars is a key principle. The focus is on nutrient-dense, whole foods that nourish and support long-term health. This makes label-reading a necessary skill.

How to spot sugar in disguise

When scanning ingredient labels, here are some common red flags:

  • Ingredients ending in “-ose” (e.g., dextrose, sucrose, maltose)
  • Syrups of any kind (e.g., rice syrup, corn syrup, maple syrup)
  • Words like nectar, juice concentrate, or solids
  • Unfamiliar terms like maltodextrin or saccharose

A good rule of thumb is this: if you don’t recognise the ingredient, look it up. It may well be a form of sugar.

Making informed choices

Rather than relying on commercial snacks and condiments, consider preparing your own where possible. Homemade dressings, sauces, and even sweet treats give you complete control over what goes in — and what stays out.

You don’t have to eliminate sweetness entirely. Natural options like raw honey, dates, or maple syrup can be used occasionally in Paleo recipes, especially when the sweetness is optional. But even these should be consumed mindfully.

By becoming more familiar with the many names of sugar, you’ll be better equipped to make healthy choices and support your Paleo journey with confidence.

Do you have any sneaky sugar names to add to the list? Drop them in the comments and help others stay informed!

What’s your take on these sneaky misleading alternative words for sugar?

Paleo diet but it's natural nature food products label labelling

But It’s Natural! (Is It Really?)

If you’ve strayed from the perimeter of your local grocery store, you can’t have missed the endless products screaming at you that they are “natural”. The labels often heavily feature the colour green, which we associate with nature, and may even show images of endless fields in perfect sunsets. Often the packaging will be brown and have a recycled feel – it’s natural after all. Buy it! Buy it!

But what does natural actually mean? If something is natural, it has to be good for you, right? My view of “natural” is something that hasn’t been altered at all and is entirely in its natural state, like an organic banana. A survey last year by the Consumer Reports National Research Centre found that 60% of respondents actively looked out for “natural” labels, with 66% of those people believing it meant the product contained no artificial ingredients, no pesticides and no genetically modified organisms. Surely that’s a pretty reasonable understanding of a “natural” food?
Paleo diet but it's natural nature food products label labelling
Alarmingly there are no official definitions about what “natural” means on food labels, nor are there any Australian food standards governing how and when the term may be used.

Looking in my local Coles supermarket, I found a Jalna Fat Free Natural Yoghurt, in which the first two ingredients are “Pasteurised Skim Milk and Non-fat milk solids”. I also found a Natural Muesli by The Muesli Company, which contains Preservative 220, rolled oats and dried fruits (processes which surely take the raw ingredients away from their original, natural state?).

Another favourite, is Water Thins Natural Mini Crispbread. The ingredients… Wheat Flour, Cheese Powder [Milk Solids, Cheese Solids (Milk, Salt, Starter Culture, Enzymes), Mineral Salts (339, 331), Salt, Food Acid (330)], Salt, Vegetable Oil, Raising Agents (500), Rye Flavour. Salt? Perhaps the salt is natural? And how about Natural Glace Cherries? Guess what they contain? Cherries (60%), Sugar, Glucose Syrup, Food Acid (330), Natural Flavour, Natural Colour (163), Preservatives [202, 211, 220 (contains sulphites)]. So, I suppose they’re 60% natural…

None of the products I’d found mentioned being organic (which is what I’d consider natural) – and as for processed ingredients, additives, flavourings and preservatives, “natural” seems to be a total farce.

So what’s the answer? Well – as I’ve spoken about before – if it has a label, it’s far less likely to be natural and healthy than something with no label. And if the label makes health claims, you should probably not buy it.

What would you expect a “natural” food label to mean? Do you think there should be more rules about the labels food manufacturers are allowed to put on their products?

Stuffed Capsicum paleo diet recipe bell peppers dinner lunch chicken-min

Stuffed Capsicum with Herbed Chicken

2 Comments

I usually only use green capsicum as they’re half the price of their red and yellow cousins, but when they were on offer this week, I thought it was high time to cook something capsicumy. What better than the classic stuffed capsicum? I’d usually make this with minced beef, but I fancied a change, so thought I’d give it a try with shredded chicken instead.

I always used to cut the tops of the capsicum, stuff them, put the lid back on, then cook them standing up. However, it’s not easy to find ones that will remain standing up and also I think they’re harder to eat and not so attractive on the plate this way. I served mine sliced in half lengthways and retained the stalk partly to stop the stuffing falling out, and partly because it looks good! Unfortunately, cutting them for this dish means I can't use my genius capsicum cutting technique.

I used mushrooms, carrots, and a zucchini for the stuffing, but this is a great way to use up whatever vegetables you happen to have.

Hint: Take care choosing your capsicums! You’ll find the ones with 4 points at the base will sit far better in the oven than those with 3 points.

Stuffed Capsicum paleo diet recipe bell peppers dinner lunch chicken-min
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5 from 1 vote

Recipe: Stuffed Capsicum

This Stuffed Capsicum (bell peppers) with Chicken is a delicious and nutritious Paleo dinner option. Filled with fresh vegetables and tender chicken, it’s a versatile dish that can be adapted to use whatever vegetables you have on hand. Perfect for a comforting winter meal.
Prep Time15 minutes
Cook Time45 minutes
Total Time1 hour
Course: Dinner
Cuisine: Paleo
Keyword: Chicken Stuffed Capsicum, Healthy Dinner Recipe, paleo dinner, stuffed bell peppers, Stuffed Capsicum, stuffed peppers
Servings: 2
Calories: 350kcal
Cost: 15

Equipment

  • Baking Tray
  • Frying pan

Ingredients

  • 3 colourful capsicums bell peppers
  • Dash of coconut oil
  • 2 brown onions diced into small pieces
  • 1 tin chopped tomatoes
  • 1 bottle of pasata
  • 1 zucchini diced into small pieces
  • 6 mushrooms diced into small pieces
  • 2 carrots diced into small pieces
  • 1 tbsp oregano
  • 1 tsp of chili powder
  • 1 tsp cumin
  • 1 tsp smoked paprika
  • Sea salt & black pepper to taste
  • Cooked shredded chicken

Instructions

  • First, cut the capsicums lengthways, ensuring the two halves will sit nicely before making the cut. Deseed the capsicum and trim the insides and bottom of the stalk ensuring there is lots of room for them to be filled. Put the halves empty side up on a baking tray.
  • Pre-heat the oven to 175C
  • Then, fry the onions in the coconut oil over medium heat, until they soften.
  • Next, add in the tomatoes and passata, then stir in the veggies.
  • Allow the mixture to simmer for 20-30 minutes, then add the herbs, spices, and seasoning.
  • Add in the chicken to heat up, and once the carrots have softened, remove the pan from the heat.
  • Spoon the mixture into the capsicum halves and push down with the back of a spoon, ensuring they are completely filled.
  • Put the stuffed capsicums in the oven and cook until the capsicum has softened to your liking, ensuring they don’t burn! This should just take a few minutes.

Why Stuffed Capsicum Is a Paleo Favourite

Stuffed capsicum (or bell peppers, depending on where you’re from) is a classic dish for good reason. It ticks so many boxes: it’s nutritious, naturally gluten-free, and easily adaptable to suit the Paleo lifestyle. Using shredded chicken rather than the usual mince brings a lighter, leaner feel to the dish without sacrificing flavour or satisfaction.

This recipe also allows you to incorporate a wide range of colourful vegetables, boosting both the nutrient content and the visual appeal of the meal. Best of all, it’s simple to prepare, family-friendly, and makes excellent leftovers for lunch the next day.

Choosing the Best Capsicums for Stuffing

Not all capsicums are created equal when it comes to stuffing. Look for firm, unblemished capsicums that are roughly the same size, so they cook evenly. Red, yellow, and orange varieties tend to be sweeter than green, which can be slightly bitter, but green capsicum remains a budget-friendly and flavourful option.

If you plan to slice them lengthways, like in this recipe, try to find capsicums with four points at the base rather than three. They’ll sit more steadily in your baking tray and hold their filling better.

How to Cook Chicken for Stuffed Capsicum

This recipe is perfect for using leftover roast or poached chicken. If starting from scratch, you can bake, steam, or poach chicken breasts until cooked through and shred with two forks. Using shredded chicken gives a tender texture and allows the meat to absorb the spices and vegetable flavours beautifully.

To boost flavour, consider tossing the shredded chicken with olive oil, garlic, and a pinch of paprika or cumin before combining it with the rest of the stuffing ingredients.

Ideas for Stuffing Variations

This recipe is incredibly versatile and ideal for using up what you’ve already got in the fridge. Here are a few other vegetables and additions that work well in the stuffing:

  • Finely chopped spinach or kale
  • Leftover roasted vegetables like pumpkin or sweet potato
  • Grated cauliflower for extra fibre
  • Fresh herbs such as parsley, coriander, or oregano
  • Chopped olives or sun-dried tomatoes for a Mediterranean twist

Don't be afraid to experiment. The only essential is balancing moisture so the filling isn’t too wet, which could make the capsicums soggy.

Can You Make These Ahead of Time?

Absolutely! This dish is perfect for prepping in advance. You can fully assemble the stuffed capsicums and store them in the fridge for up to 24 hours before baking. Alternatively, cook a big batch and refrigerate leftovers in an airtight container for up to 3 days.

These also freeze well. After baking, let them cool completely, then wrap individually and freeze. To reheat, pop them in a moderate oven straight from frozen or allow to defrost overnight in the fridge first.

What to Serve with Stuffed Capsicums

These stuffed capsicums are a complete meal on their own, but you can make them part of a larger feast by adding:

  • Cauliflower rice with herbs and lemon
  • Grilled asparagus or green beans
  • A simple avocado and tomato salad
  • Steamed broccoli with a drizzle of tahini

If you have extra filling, it makes a wonderful side dish on its own or served in lettuce cups for a light lunch.

Making It Kid-Friendly

If your kids aren’t fans of capsicum, try scooping some of the filling into hollowed-out zucchini boats or halved sweet potatoes. You can also keep the chilli or strong herbs minimal and serve the capsicums with a mild tomato salsa or guacamole on the side for dipping.

Freezing and Storage Tips

Whether you're meal prepping for the week ahead or saving leftovers, this recipe is freezer-friendly and reheats well. Wrap each capsicum half in baking paper and store in a freezer-safe container. To reheat, unwrap and bake in a covered dish at 180°C until warmed through.

Cooked stuffed capsicums will keep in the fridge for 2 to 3 days. Store in a sealed container and reheat in the oven or microwave as needed.

Why This Recipe Works for Paleo

This recipe uses whole, unprocessed ingredients that align perfectly with a Paleo lifestyle. Chicken is a great lean protein source, while the vegetables add fibre, vitamins, and texture. There are no grains, dairy, or processed sauces – just real food, seasoned well.

You can tailor the ingredients to suit your needs. If you're avoiding nightshades, try stuffing zucchini or mushrooms instead of capsicums. Want a higher-fat version? Mix some chopped avocado or a drizzle of olive oil into the stuffing before baking.

Trying Out Stuffed Capsicum with Chicken

Trying out this Stuffed Capsicum with Chicken recipe will not only make your dinner delicious but also align perfectly with your Paleo diet. This recipe is a great way to enjoy a variety of fresh vegetables and tender chicken in a colourful and flavourful presentation.

One of the best parts about this dish is its versatility. You can easily swap out the vegetables for whatever you have on hand, making it a great option for using up leftovers or seasonal produce. The combination of spices and herbs gives it a wonderful aroma and taste, making each bite a delight.

Whether you’re cooking for family or friends, this dish is sure to impress. And remember, if you end up with extra stuffing, it freezes well for future meals. Enjoy a healthy, satisfying, and flavourful dinner with this Stuffed Capsicum with Chicken recipe.

For more creative Paleo recipes, don't forget to subscribe to our newsletter and follow us on social media! We love hearing from you, so please share your thoughts and variations of this recipe in the comments below. Happy cooking and bon appétit!

Stuffed Capsicum paleo diet recipe bell peppers dinner lunch chicken

fail-proof poached chicken paleo recipe shredded poultry lunch dinner

Fail-Proof Poached Chicken (Paleo)

2 Comments

I don’t know about you, but I find chicken cooked in the oven can be a bit dry and fried chicken can be a little greasy (not to mention make an complete mess of the kitchen), so lately I've been poaching chicken instead. This Fail-Proof Poached Chicken is my favourite way to cook chicken that I'm going to be shredding, or adding to a recipe that calls for pre-cooked chicken.

fail-proof poached chicken paleo recipe shredded poultry lunch dinner
Print Recipe
5 from 2 votes

Recipe: fail-proof poached chicken

This fail-proof poached chicken recipe ensures tender and juicy chicken every time. Perfect for shredding and adding to a variety of dishes.
Prep Time10 minutes
Cook Time15 minutes
Total Time25 minutes
Course: Dinner
Cuisine: Paleo
Keyword: Fail-Proof Poached Chicken, Paleo chicken recipe, Poached Chicken, Tender Chicken
Servings: 4 Serves
Calories: 120kcal
Cost: $15

Equipment

  • Large Pot
  • Meat Thermometer

Ingredients

  • Chicken as much as your recipe calls for
  • A splash of white wine
  • Water
  • A couple of bay leaves
  • A small piece of fresh ginger
  • A few black peppercorns
  • Sea salt

Instructions

  • Prepare the Chicken: Dice the chicken into roughly equal-sized pieces to ensure even cooking.
  • Arrange in Pot: Arrange the chicken at the bottom of a large pot, ensuring the pieces do not overlap.
  • Add Liquids: Pour the splash of white wine over the chicken first, then add cold water until the chicken is completely submerged by about 5cm of water.
  • Season: Add the bay leaves, fresh ginger, peppercorns, and sea salt to the pot.
  • Bring to Boil: Bring the water to a boil. Once it boils, reduce the heat to a simmer.
  • Simmer and Skim: Simmer the chicken for a few minutes. If you plan to use the poaching liquid, skim off any scum that rises to the top.
  • Check Doneness: Simmer the chicken until thoroughly cooked. Use a meat thermometer to ensure it reaches an internal temperature of 75°C (165°F). Alternatively, test the largest piece to ensure it’s cooked through and the juices run clear.
  • Drain and Use: Once cooked, drain the chicken pieces and shred them or use them as they are in your recipes.

Why Poaching Chicken Is the Ultimate Paleo Cooking Hack

Poaching chicken might not sound glamorous, but it is one of the most effective and practical ways to prepare tender, juicy meat without added fat or fuss. For anyone following a Paleo diet, this cooking method ticks all the boxes – it’s clean, healthy, quick, and perfect for meal prepping in batches.

Unlike roasting or frying, poaching gently simmers the chicken in liquid, keeping it moist and preserving the delicate flavour. There’s no oil splatter, no dry texture, and no complicated equipment needed. Just a pot, some water or broth, and a few aromatics.

Perfect for Shredding and Meal Prep

This method of poaching chicken ensures you get tender, juicy chicken every time, without the dryness of oven-baked chicken or the greasiness of fried chicken. It’s ideal for dishes that require shredded or chopped cooked chicken, such as:

Once poached and cooled, the chicken can be shredded with two forks or chopped finely, depending on your recipe. You can also store it in portions, ready to use throughout the week.

The Best Liquid for Poaching Chicken

While plain water works perfectly well, adding flavour to your poaching liquid makes a big difference. If you’re using the chicken in a particular cuisine, you can tailor the aromatics to match. Here are some suggestions:

  • Classic: Water with sea salt, bay leaf, and cracked black pepper
  • Herbed: Add garlic cloves, thyme, parsley, or rosemary to the pot
  • Asian-inspired: Use ginger slices, spring onions, and a dash of coconut aminos
  • Broth-based: Use bone broth or chicken stock instead of water for a richer result

The poaching liquid can also be strained and used as a light broth base for soups or to cook rice alternatives like cauliflower rice.

How Long to Poach Chicken

Timing is everything with poaching. Overcooked chicken becomes rubbery, while undercooked chicken is unsafe. With this method, boneless chicken breasts typically take around 12–14 minutes to cook through, depending on their size. Bone-in chicken will take longer – closer to 25–30 minutes.

The best way to check for doneness is to use a meat thermometer. The thickest part of the breast should reach 75°C (165°F). If you don’t have a thermometer, slice into the middle – the meat should be opaque and the juices should run clear.

Fail-Proof Poaching Method

The trick to poaching chicken successfully is to avoid boiling it rapidly. A gentle simmer is all you need. Here's a quick rundown of the steps:

  1. Place chicken in a single layer in the bottom of a saucepan.
  2. Add enough water or broth to cover the chicken by about 2–3 cm.
  3. Add aromatics or herbs if desired.
  4. Bring the pot to a gentle simmer over medium heat.
  5. Once simmering, cover with a lid and reduce the heat to low.
  6. Cook for 12–14 minutes, or until fully cooked through.
  7. Remove from the liquid and allow to rest for 5 minutes before shredding.

Tips to Get It Just Right

Here are a few extra tips to make sure your poached chicken turns out perfectly every time:

  • Don’t overcrowd the pot. Keep the chicken in a single layer to ensure even cooking.
  • Use cold liquid to start. Placing chicken in already-boiling water can cause it to seize and toughen.
  • Let it rest before cutting. This keeps the juices in the meat rather than spilling out on your board.

Batch Cooking for the Week

One of the best things about this method is how easy it is to batch cook. Poach several chicken breasts at once, shred or chop them, and divide into containers. They’ll last for up to 4 days in the fridge or can be frozen in portions for up to 3 months.

Freezing pre-cooked chicken is a game-changer for busy weeks. Just defrost overnight in the fridge or gently reheat in a pan with a splash of broth for added moisture.

Ideas for Using Poached Chicken

Poached chicken is incredibly versatile and can be added to almost anything. Here are some Paleo-friendly ideas for inspiration:

  • Quick chicken salad: Toss with avocado, cucumber, and olive oil
  • Stuffed capsicums: Mix with chopped vegetables and herbs, then bake in halved peppers
  • Breakfast hash: Add to a sweet potato and kale skillet
  • Soup base: Stir into a clear vegetable broth with courgette noodles
  • Lettuce wraps: Fill with chicken, grated carrot, coriander, and a squeeze of lime

How to Store and Reuse the Poaching Liquid

The leftover poaching liquid is too good to waste. If you used herbs or aromatics, strain the liquid and store it in a jar in the fridge. It can be used within a few days as a base for soup, to sauté vegetables, or to cook grains if you include them in your diet.

You can also freeze the strained broth in ice cube trays for smaller portions that are perfect for deglazing pans or adding quick flavour to meals.

Perfect for Beginners and Time-Poor Cooks

This poaching method is especially helpful for those who are new to cooking or looking for a foolproof way to prepare meals without hassle. There’s no guesswork, and no fancy equipment needed – just a pan and a few pantry staples.

It’s also a great way to prep protein for kids’ lunches, busy weeknight dinners, or packed lunches that need to be thrown together in minutes.

Final Thoughts

This poached chicken method is the kind of basic kitchen skill that ends up being surprisingly life-changing. You’ll wonder how you ever got by without it. It’s simple, healthy, and endlessly useful in Paleo cooking.

Have you tried poaching chicken before? Additionally, share your favourite poaching tips and recipes in the comments below!

fail-proof poached chicken paleo recipe shredded poultry lunch dinner

Ugly fruit vegetables paleo network-min

What Happens to the Ugly Ones?

1 Comment

I was interested to read that Australian retailer Woolworths are now selling ugly, misshapen fruit and vegetables. Normally when you go into a supermarket there is no variety whatsoever. Carrots all look identical and perfectly shaped. Apples are all shiny and the exact same size, with no blemishes. But if you’ve grown fruit and vegetables yourself, you’ll know this is not how most of your harvest will usually turn out. In fact, I’m convinced the “ugly” fruit and veggies actually taste better in my paleo cooking than their aesthetically pleasing alternatives.

Ugly fruit vegetables paleo network-min

This move by Woolworths does make me wonder – what do the growers usually do with this fruit and veg? The official line is that this new initiative will reduce waste – but I can’t believe they’d otherwise just let this misshapen produce rot. Surely those processed and ready meals and sauces already receive ugly fruit and vegetables? Aren’t oddly shaped tomatoes the ideal candidates for tomato sauce? Don’t they used some of the produce as animal feed?

I think most of the food waste happens in our kitchens up and down the country. How many of us are guilty of over purchasing fresh produce, with good intentions – then finding it rotting a week later? Unfortunately I can’t help but think cheaper fruit and veg would make this problem worse, as it could encourage us to buy more than we’re realistically going to eat.

Surely it would be better if we could just accept a carrot is a carrot. Instead of selling cosmetically perfect carrots and ugly carrots, can’t they just sell us carrots? Those of us making a stew could pick them at random, and those with high carrot expectations could rummage around to find the perfect specimens.

The Cultural Shift Towards Imperfect Produce

In recent years, there's been a growing awareness of how much good food goes to waste simply because it doesn’t meet our aesthetic expectations. This movement, known globally as the “ugly produce” or “imperfect pick” initiative, reflects a much-needed cultural shift towards valuing food for its taste and nutritional content rather than its appearance. Woolworths' decision to introduce misshapen fruit and vegetables under the “Odd Bunch” label signals that Australian consumers are beginning to question the superficial standards that have defined supermarket shelves for decades.

Why Appearance Took Centre Stage

The rise of standardised produce came about largely due to marketing and logistics. Uniform sizing makes packing, transporting, and shelving easier. Moreover, marketers know that consumers often associate shiny, blemish-free fruit with quality. But this conditioning has had serious environmental and ethical ramifications. Perfectly edible produce that doesn’t look the part is routinely discarded before it even leaves the farm. The rejection rates from buyers can be as high as 30% purely due to cosmetic flaws.

How Ugly Produce Supports Sustainability

By incorporating imperfect produce into our shopping habits, we’re doing more than just making a cost-effective purchase. We’re contributing to a more sustainable food system. Farmers can sell a greater proportion of their crops, which means less waste and more profit. Consumers often pay less, while also helping reduce the massive carbon footprint associated with food waste. According to the Department of Climate Change, Energy, the Environment and Water, food waste costs the Australian economy over $36 billion annually. Much of this is avoidable.

Does Taste Differ?

There’s a persistent myth that if something doesn’t look right, it probably won’t taste right either. But in fact, ugly produce often has just as much – if not more – flavour. Heirloom tomatoes, for example, are prized in the gourmet world precisely because they’re knobbly, oddly shaped, and packed with taste. Apples that are smaller and less shiny may have grown slower, developing a deeper sweetness and complexity. In home paleo cooking, where flavour is paramount and visual perfection is irrelevant, these variations often result in richer, more authentic meals.

Reducing Food Waste at Home

While it's important to address waste at the supply chain level, a significant portion still occurs in our homes. A CSIRO study estimated that the average Australian household throws out over 300 kg of food each year. One way to combat this is to stop being fussy about visual imperfections. If you're making a curry, soup, or smoothie, the shape of your zucchini is completely irrelevant. Additionally, planning your meals more effectively and embracing techniques like batch cooking can help ensure your fresh produce is used up before it spoils.

Composting as a Last Resort

When food waste does happen, it’s important to manage it responsibly. Composting is one of the most paleo-aligned ways to return nutrients to the earth. By composting scraps rather than sending them to landfill, you help reduce methane emissions and create rich soil for your own garden. If you’re growing your own produce, compost becomes a natural cycle of nourishment. Ugly or bruised produce can also be used in broths, stocks, or preserved in fermented dishes – a nod to traditional preparation methods.

Supermarkets vs Farmers Markets

While major retailers are slowly embracing imperfect produce, many local growers have been offering them for years without the marketing label. At farmers markets, you’re more likely to find natural variation in your fruit and veg. Supporting these markets not only helps small producers, but also offers more seasonal and nutrient-dense produce. Often, you’ll get the chance to speak directly with the growers – and they’ll tell you exactly how those oddly shaped pumpkins were grown, without pesticides or artificial ripeners.

Educating Future Generations

Children, especially, absorb ideas about food from an early age. If they’re only ever exposed to flawless, uniform apples, they may grow up believing any variation is inferior. This can lead to lifelong fussiness and a disconnection from the realities of how food is grown. Including your kids in the food-growing process, even with something as simple as a few herbs or cherry tomatoes in pots, can help normalise the irregularities and foster appreciation for the effort involved in growing produce.

Ugly Produce and the Paleo Ethos

At its core, the paleo lifestyle is about returning to a more ancestral way of eating and living. Our ancestors certainly didn’t reject a pear because it wasn’t symmetrical. They ate what was available, and they valued food for its sustenance and taste. In this way, embracing ugly produce is inherently paleo. It’s about shifting focus away from superficiality and back onto function and nourishment.

Tips for Buying and Using Imperfect Produce

  • Buy from the “Odd Bunch” section when available – it’s often cheaper and just as good.
  • Look for markets or co-ops that sell seconds or direct-from-farm produce.
  • Use soft or bruised fruit in baking or smoothies – bananas, apples and berries all work well.
  • Chop and freeze excess vegetables before they turn – great for stir-fries and soups later.
  • Dehydrate or ferment surplus items to extend their shelf life in a paleo-friendly way.

The Bigger Picture

Buying ugly fruit and veg is more than just a quirky trend. It’s a step towards dismantling a flawed system that values appearance over nutrition, convenience over sustainability. By making conscious choices, we empower farmers, reduce waste, and take a stand against a culture that prioritises uniformity at the cost of the environment. So next time you see a wonky carrot or a lumpy lemon, remember – that little imperfection is a badge of honour. It’s nature as it was meant to be.

I’d love to hear your views. Would you buy ugly fruit and veg, or is beautiful produce important to you?

borderline paleo food paleo network-min

What Is Borderline Paleo Food?

Eating a strict paleo diet is simple; meat, veggies, eggs, nuts, seeds and a little fruit. Right? What about all those borderline foods? Are they paleo, or not?

borderline paleo food paleo network

Dairy

Dairy is a huge grey area for a lot of people following a paleo diet. Strictly speaking, a paleo diet omits all dairy, since it contains lactose and casin, which a lot of people can’t tolerate and other components, such as IGF-1 which may be harmful. Of course, dairy encompasses a huge wealth of foods, some better than others. Fermented dairy, such as kefir and traditional yoghurt, is going to be a lot better than highly processed dairy, such as skim milk. The key is to try it for yourself and find out what works for you.

Fruit

Yes, the fruit we’re encouraged to eat every day is a food I would consider borderline paleo. Fruit, being carbohydrate, is packed full of sugar. Yes, it contains vitmains and is natural – but the sugar can’t be ignored. Of course, not all fruit is equal, and whilst I’d avoid high sugar fruit like apples and melons, berries are great as they are far lower in sugar.

Safe starches

There’s been a lot of talk lately about safe starches.  A safe starch is a carbohydrate that is low in anti-nutrients, such as phytates, for example sweet potatoes, plantain, yucca, tapioca, white potatoes and white rice. To slow down the glucose release, and lessen the insulin response from the carbs, they are best eaten with fat and protein. Why are these borderline? Clearly rice is a grain – and white potatoes are a nightshade. Whilst paleo is not, by definition, low carb, many people do take a low carb approach and should therefore take a considered approach with safe starches.

Non-paleo “Vegetables”

Corn on the cob and green beans might sit nicely on the plate masquerading as vegetables, but they’re not. Sweetcorn is a grain and the green beans legumes; both food groups which are excluded on a paleo diet.

Paleo sweeteners

Whilst honey and stevia might seem like far more natural options than table sugar, the fact is, in your blood stream they’re all the same. Whilst some sweeteners may more natural than others, they’re best off avoided.

Paleo baked goods

The more popular paleo becomes, the more popular paleo breads, paleo cookies and paleo cakes become. They might be made with almond meal and coconut flour, and use dates as a natural sweetener – but take care with these. They often still have a lot of sugar and are best kept as an occasional treat.

Pseudo grains

We know how bad gluten is – wheat is a grain strictly avoided on paleo. There are a lot of other pseudo grains that don’t contain gluten, that are become popular, especially amaranth, buckwheat, and quinoa. Whilst a lot better than conventional grains, it’s worth bearing in mind that gluten-free and paleo aren’t the same thing!

 Manufactured meat

So we know meat is paleo, but it becomes a lot more borderline when we look at things like bacon, sausages, hamburgers and cured meats. If you’ve not made them yourself, you need to know how they’ve been made, as many processes will use sugar, soy and chemicals that most definitely aren’t paleo

Is beer paleo alcohol larger paleo network-min

Is Beer Paleo?

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I've randomly had a few questions about beer this week, along the lines of “is beer paleo” and “which beer is the most paleo friendly” and (perhaps more accurately) “which beer is the least bad on a paleo diet“

So it looks like beer is one of the things people miss most from their pre-paleo days.

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So firstly, what is beer made of?

Beer tends to be made with rice, wheat or barley and hops. Yeast enables to sugars in the barley and wheat to ferment into something resembling beer. The problem, is with the wheat. As we know, grains are avoided on a paleo diet, because they contains anti-nutrients, namely phytates, lectins and of course (in the case of wheat) gluten. There are some gluten-free beers available, but as is the case with “health foods”, often removing one ingredient (i.e. gluten), requires lots of additives to successfully remove it.

If gluten is your main issue, you may have luck looking for beer made with rice or the grain sorghum. Clearly still grains, but gluten-free.

The other thing to consider is the sugar content, which can be significant. Whilst cider can be a good alternative to beer, the issue of sugar content is still there. Spirits like tequila or vodka may be a better alternative if you’re looking for a replacement alcoholic beverage (but with a soda water mixer, rather than a juice or soft drink mixer).

But ultimately, if you want to enjoy an occasional pint, personally, I think you should enjoy your favourite craft beer as an occasional treat, instead of tolerating a gluten-free version. Let’s face it, it’s not going to taste as good – and it’s never going to be a health food.

Fermentation, Ancestral Diets, and Context

Interestingly, fermentation has long played a role in ancestral diets. Our paleo ancestors certainly didn’t have access to pilsners and pale ales, but they did consume fermented foods and drinks in some form. Fermentation was often a natural consequence of food preservation. While not remotely similar to modern beer, these traditional drinks were low in alcohol, rich in beneficial bacteria, and entirely devoid of industrial processing. The issue with most beers today is less about the fermentation process itself and more about the ingredients used and how heavily refined they are.

What About Gluten-Reduced Beers?

Some beers on the market are labelled “gluten-reduced” rather than “gluten-free.” These beers are usually brewed with traditional grains like barley but are treated with enzymes to break down the gluten content. While this may bring the gluten levels below the threshold to be legally labelled as gluten-reduced, many people with gluten sensitivities or coeliac disease still report reactions. It’s worth noting that the gluten measurement used may not detect all types of gluten fragments, meaning a so-called gluten-reduced beer may still cause inflammation or digestive distress in sensitive individuals.

How Beer Affects Gut Health

Even setting gluten aside, beer poses challenges for those trying to maintain a paleo lifestyle. The alcohol content itself can impact the gut microbiome, leading to imbalances in healthy bacteria. Beer is often carbonated and may also contain preservatives and other additives, all of which can further irritate the digestive system. Chronic exposure to these substances can damage the gut lining and contribute to symptoms such as bloating, fatigue, and brain fog – all of which contradict the goals of a clean, paleo-friendly lifestyle.

Better Beer Alternatives for Paleo Enthusiasts

If giving up beer completely feels like a big sacrifice, there are a few alternatives worth exploring:

  • Hard Kombucha: Made from tea and natural sugars fermented with yeast, hard kombucha is often gluten-free and lower in carbs. Just make sure to read the label, as some commercial versions are high in added sugar.
  • Dry Cider: If you opt for cider, look for “dry” varieties with no added sugar. Apple and pear ciders are naturally gluten-free, but check the ingredients to ensure they haven’t been sweetened post-fermentation.
  • Homemade Mead: Traditional mead is made from honey and water fermented with yeast. While honey is still a sugar, it fits within many paleo frameworks as a natural, ancestral sweetener. Making your own lets you control exactly what goes in.
  • Sugar-free spirits: Vodka, gin, tequila, and whisky can all be included on occasion if they’re made from gluten-free sources. When consumed neat or with soda water and fresh lime, they’re often a better compromise for paleo adherents who want to celebrate or unwind.

Does the Type of Beer Matter?

If you're not completely giving up beer, it’s worth knowing that different types have varying nutritional profiles. Lighter beers tend to be lower in carbohydrates and alcohol, which may be slightly less disruptive. Heavier styles like porters and stouts are often higher in sugar and calories, as well as more likely to be brewed with gluten-rich grains. Unfiltered craft beers may have a more complex flavour but often include added yeast sediment and higher levels of carbohydrates. In short, if you’re going to indulge, choosing a lighter or rice-based beer may lessen the impact on your body.

Mindful Drinking and Paleo Principles

One of the core tenets of a paleo approach is mindfulness – eating and drinking with purpose, not just out of habit or convenience. This applies to alcohol too. Rather than cracking open a beer every evening, think about the setting and intention. Are you celebrating a special occasion with friends? Pairing a glass with a thoughtfully prepared paleo meal? Or is it just a default behaviour to unwind at the end of a stressful day? Shifting your mindset around alcohol can make the occasional drink more enjoyable and less likely to lead to overconsumption.

Listening to Your Body

Another key principle of paleo is body awareness. Everyone reacts differently to beer. Some may tolerate an occasional pint without any issues. Others might experience bloating, disrupted sleep, or skin flare-ups even from a single bottle. Keeping a food and symptom diary for a few weeks can help you determine whether beer truly fits into your lifestyle. It’s not about being dogmatic – it’s about understanding what works best for your health and wellbeing.

Homemade Brews and DIY Options

If you enjoy experimenting in the kitchen, you might consider brewing your own paleo-inspired drinks. You can try crafting a low-sugar ginger beer, apple cider vinegar tonic, or even a fermented fruit soda with minimal ingredients. These options can scratch the same itch without the downsides of processed alcohol. Not only do you have complete control over the ingredients, but it can also be a fun and rewarding project that ties in with other paleo activities like fermenting vegetables or making bone broth.

Reframing the Role of Alcohol in Your Life

For many, giving up or reducing beer consumption opens the door to new rituals and habits. Maybe it's a weekly paleo mocktail night, sparkling mineral water with fresh herbs and citrus, or sipping herbal tea in a vintage glass at the end of a long day. Finding non-alcoholic substitutes that bring a similar feeling of reward or relaxation can make the transition away from beer much smoother and more sustainable.

In Summary

While beer is clearly not paleo in the traditional sense, it doesn’t have to be completely off-limits if you’re making conscious choices and listening to your body. From dry ciders to hard kombuchas and sugar-free spirits, there are several ways to occasionally enjoy a drink without completely abandoning your dietary goals. And if you do choose to enjoy a traditional pint, savour it – and then get back to nourishing your body with real, whole foods that align with your health intentions.

Do you (still) drink beer? Have you found a good brand – and does the gluten content have any adverse effects on you?

Herbs Spices Seasoning Moisture Storing Clumping Caking the Paleo Network-min

How to Stop Herbs and Spices Clumping Together

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It can't just be me – I come to use a particular jar of dried herb, spice or seasoning, to find it completely stuck together and impossible to get out. It's so frustrating, and seems to be worse with onion and garlic powder, which always seem to cake soon after the containers are opened.

This happens when moisture and humidity get into the container causing it to clump together and form a rock. Whilst the moisture will reduce the flavour and strength of the herbs, a lot of them you can re-invigorate by removing the moisture. Far less wasteful than throwing unused herbs and spices away.

Herbs Spices Seasoning Moisture Storing Clumping Caking the Paleo Network-min

How to remove the moisture

The easiest way is in the oven. I heat my oven to about 125C (250F) and use a metal skewer to get break the clump (or in this case garlic powder) out of the container, onto a sheet of baking paper, on a baking tray.

After just a couple of minutes, the heat will have removed the moisture, and I remove the tray and allow it to cool. Once cooled, I transfer it back into the container using a funnel and it now dispenses freely!

To prevent it happening again

Make sure the containers you store your dried herbs,spices and seasonings in are completely air-tight and always shut the lid/ close the container properly. Storing somewhere cool and dark (or even in the freezer!) will also help prevent moisture coming into contact with the inside of the container.

Avoid the temptation to shake the container directly into a pot of steaming food – this will allow moisture in. Spoon what you need out of the container, away from the stove top.

You can also add some dried beans or rice to the container to absorb any moisture and prevent the mixture from clumping.

Storing the containers upside down will also help prevent air getting in, making them last longer.

Why Some Spices Are More Prone to Clumping

Not all herbs and spices react the same way when exposed to moisture. Fine powders like onion powder, garlic powder, cinnamon, and ground ginger tend to absorb moisture far more quickly than coarser blends. This is because the finer the grind, the greater the surface area exposed to the air. Seasonings that contain natural sugars, like onion and garlic powder, are even more susceptible as sugar attracts and holds onto moisture. Blends with added salt can also clump faster, especially if the salt used is unrefined and retains trace minerals.

The Impact of Humidity in Australian Kitchens

Here in Australia, particularly in coastal or tropical regions, humidity plays a major role in spice spoilage. Even when your kitchen feels dry, the ambient moisture in the air can still creep into containers if they’re not properly sealed. During summer, when humidity levels peak and windows are more likely to be open, your spice rack can become a hotspot for clumping. Using a dehumidifier in your pantry or switching to moisture-resistant storage solutions can make a big difference in maintaining spice quality year-round.

How Long Do Herbs and Spices Actually Last?

While dried herbs and spices don’t necessarily “go off” like fresh produce, they do lose potency over time. Most ground spices stay fresh for around 6 months to a year, while whole spices can last up to 2 or 3 years when stored correctly. The issue with clumping is that it often signals early degradation caused by moisture, which speeds up flavour loss. If a spice no longer smells fragrant or tastes sharp, it’s probably time to replace it — regardless of its expiry date.

Reviving Clumped Spices Without Heat

If you don’t want to use your oven, there are a few gentler ways to rescue stuck-together spices:

  • Use a blender or spice grinder: Transfer the clumped spice to a grinder or mini blender and pulse it back into a fine powder. Make sure the appliance is completely dry before use.
  • Microwave method: Place the spice on a paper towel and microwave it in 10-second bursts. Stir between each burst and stop once the mixture is dry and loose again.
  • Silica gel packs: Place a food-safe silica packet in your spice container to draw out moisture without the need for heat.

Choose the Right Storage Containers

The type of container you use has a huge impact on spice longevity. Glass jars with rubber-sealed lids are ideal, as they create a tight barrier against air and humidity. Avoid plastic containers with ill-fitting lids, as they allow moisture to seep in slowly over time. Dark or amber glass jars can also protect the spices from light exposure, which breaks down essential oils and dulls the flavour. If you're decanting bulk spices, label them with the purchase date so you can keep track of their age.

Best Practices for Refilling Spice Jars

When refilling your spice containers, avoid topping up old spices with new ones. It’s better to wash and dry the container completely before adding fresh product. Mixing old and new spices dilutes the flavour and increases the chances of contamination. Allow jars to air dry thoroughly before use to avoid trapping any residual moisture inside. This one small step helps keep your spices potent and clump-free for longer.

Bulk Buying Tips for Paleo Cooks

Buying spices in bulk can be cost-effective, but it does increase the risk of spoilage if you don’t store them correctly. Consider dividing bulk quantities into smaller airtight containers and storing the extras in the freezer or back of the pantry until needed. Only keep a small working jar in your spice rack, and refill as needed. This method also helps minimise exposure to light and heat — both of which degrade essential oils in spices, making them less effective in your cooking.

When to Replace Spices Entirely

Sometimes, no matter what you try, a spice just won’t revive. If it smells faint, looks faded, or tastes flat even after drying and grinding, it’s probably beyond saving. A spice that has turned musty or sour in scent may have absorbed too much moisture or begun to spoil. In these cases, it’s safer and more effective to replace it. Fresh, vibrant herbs and spices are crucial for paleo recipes where seasoning and wholefood flavours do the heavy lifting.

Simple Paleo Spice Blends to Make at Home

One of the best ways to ensure your spices stay fresh is to make your own blends in small batches. Here are a few paleo-friendly mixes that are easy to prepare and less likely to clump when stored correctly:

  • Simple Meat Rub: Paprika, cumin, garlic powder, salt, pepper, and dried oregano.
  • Herbed Roast Mix: Dried thyme, rosemary, sage, onion powder, and cracked black pepper.
  • Curry Base Blend: Turmeric, ground coriander, cumin, cinnamon, ginger, and fenugreek.

Mix only what you need and store in small, airtight jars in a dark, cool cupboard. This way, you're always using fresh, fragrant blends that bring out the best in your paleo meals.

Stay One Step Ahead of Clumping

With just a few simple adjustments, you can dramatically reduce spice waste in your paleo kitchen. Whether it's storing containers upside down, adding moisture absorbers, or transferring clumped powders into the oven for revival, the key is prevention. Keep your herbs and spices dry, cool, and well-sealed — and you’ll never have to chip away at a garlic powder boulder again. A little care goes a long way toward keeping your cooking full of flavour and your ingredients as vibrant as your lifestyle.

Why you need big freezer deep freeze frozen Paleo Network-min

Why You Need a Big Freezer on a Paleo Diet

I’m lucky to have a fairly big freezer, and I can’t recommend it enough, for so many paleo reasons. Here's why a good size freezer could transform your paleo diet

Why you need big freezer deep freeze frozen Paleo Network

Once a week cooking

I’m a huge fan of batch cooking – if you’re going to go to the effort of cooking dinner, why not make 8 dinners out of it? Whatever I’m making, I always at least double up the ingredients. I freeze individual portions in large freezer bags that I lay flat. This means they’ll defrost far quicker than if you freeze them in a big lump.

Grass-fed meat in bulk

So many farmers will sell amazing quality grass-fed beef – but only if you’ll buy a whole cow, or even just a quarter. This is great to share with friends – it’s far cheaper, you get some great cuts you might otherwise overlook. But it will need a lot of freezer space. With a big freezer, you could get all the meat you need to last for months and months in one purchase.

No wastage

If you’ve had a big harvest of home grown veggies, just freeze it for fresh home grown produce, all year round.

Smoothies always ready

Fruit is another great reason to have a good size freezer. Grad a handful of berries and add to your blender mix for an instant ice cool smoothie.

Paleo ice cream

Who needs an ice cream maker when you can make your own paleo ice cream and have it waiting for you in the freezer!

Budget conscious

A freezer is the best way to eat on a budget. Whenever you find special buys of meat or produce – buy and freeze!

Emergency paleo meals

We all have those days when we’re too busy, too tired, or just not in the mood to cook. This is where your freezer can truly save the day. Having a stash of fully cooked Paleo meals means you’ll never be tempted to reach for takeaway or processed foods. Simply defrost and reheat a healthy homemade option — no compromise, no stress.

Freezing bone broth and stocks

Bone broth is a staple of the Paleo diet thanks to its gut-healing properties and rich mineral content. Make large batches and freeze them in portion-sized containers or even ice cube trays. This way, you’ve always got broth ready for soups, sauces, or sipping on its own for a nutrient boost.

Prepping your own frozen veg

Instead of relying on commercial frozen veg (which often contain additives), blanch and freeze your own. This is particularly handy when your favourite veggies are out of season or if you've found a great deal at the farmers’ market. You’ll avoid waste and have instant access to clean, additive-free sides for any meal.

Frozen herbs and aromatics

If you grow your own herbs or buy them in bulk, freeze them in olive oil using an ice cube tray. You’ll have flavour bombs ready to go for cooking — no wilting or wastage. Garlic, ginger, and even chopped onion can be frozen and added straight into your cooking, saving prep time while keeping things Paleo and fresh.

DIY frozen snacks and treats

Use your freezer for pre-made bliss balls, energy bites, or chocolate bark made with coconut oil and raw cacao. These are perfect for when a craving strikes — without reaching for non-Paleo treats. You can also freeze bananas and blend them into a soft-serve style dessert, or keep avocado halves ready for guacamole in minutes.

Seasonal eating made simple

A freezer makes seasonal eating effortless. Buy or grow produce when it’s at peak ripeness and price, then freeze for year-round access. This means you can enjoy mango, stone fruits, or asparagus long after their season ends — all while keeping your diet varied, nutrient-dense and local.

Time-saving marinades

Marinate your meat before freezing. This not only saves time but results in deeply flavourful meals, as the marinating continues during the freezing and defrosting process. Store them in flat freezer bags with all the marinade ingredients already added, ready to cook straight from thawing.

Organised meal planning

A large freezer lets you organise by meal type — breakfasts, dinners, snacks, sauces, broths, and so on. Use labelled containers or bags, and you’ll always know exactly what’s available. This makes it much easier to stick to your Paleo plan without resorting to quick-fix meals that don’t align with your goals.

Freezer must-haves for Paleo eaters

  • Pre-cooked grass-fed mince dishes like Bolognese or chilli
  • Homemade soups and stews in single serves
  • Portion-sized coconut flour muffins or breads
  • Raw meat and seafood, portioned and labelled
  • Frozen bananas and berries for smoothies and treats
  • Bone broth cubes or jars
  • Pre-cut stir-fry veggies
  • Stocked-up frozen herbs and aromatics

Freezer tips and tricks

To maximise your freezer’s potential:

  • Always label your bags or containers with the name and date.
  • Use airtight, BPA-free containers or silicone freezer bags to preserve flavour and avoid freezer burn.
  • Cool hot food completely before freezing to maintain texture and avoid condensation.
  • Group items by type or meal category using plastic bins or baskets for quick access.
  • Rotate stock frequently to use older items first — Paleo and practical!

Whether you’re a seasoned meal prepper or just starting out, investing in a big freezer can elevate your Paleo lifestyle from good to great. It reduces stress, increases variety, saves money, and ensures you always have clean, delicious food ready to go. What are your favourite Paleo freezer staples? Let us know in the comments!

Gwyneth Paltrow fails the food challenge-min

Gwyneth Paltrow Fails the Food Challenge

1 Comment

After doing my own $50 food challenge and seeing first hand just how hard it is to eat well on a budget, I was somewhat bemused to see Gwyneth Paltrow's attempts to feed her family on a budget. The #FoodBankNYCChallenge she undertook was to eat on $29 USD (equivalent to about $37 AUD). This was said to be the average amount an American receiving food stamps gets on the Supplemental Nutrition Assistance Program (SNAP) – though apparently the true amount is actually closer to $45 USD. I've found food considerably cheaper in the US, so I suspect your money would go a lot further there.

Gwyneth lasted four days on the challenge before she had to give up and eat some chicken and black licorice. As you do.

Food choices

Gwyneth's choices are very different to mine. Here's what she bought:

  • a dozen eggs,
  • black beans,
  • green peas,
  • onion,
  • avocado,
  • brown rice,
  • soft tortillas,
  • lettuce,
  • garlic,
  • scallions (spring onions),
  • cilantro (coriander),
  • a sweet potato,
  • a tomato,
  • an ear of corn and
  • seven limes

Yes, she bought seven limes. Whilst limes (and avocados) may be considerably cheaper in Southern California than they are here – there are far better ways to stretch a budget than by buying limes. The whole shopping basket is low calorie and low fat.

Vitamins v Calories

Whilst the food bought may be great from a nutritional perspective – there just aren't enough calories. The food she bought works out at about 1000 calories a day. And when you're on a budget, calories are important, especially if you're doing physical work or have a family to look after.

I would look at food from a cost-per-calorie perspective and try to bulk meals out with potatoes and rice (whilst not strictly paleo, I think white rice is a good compromise on a very tight budget). Meat is expensive – but bones can be cheap. A huge pot of bone broth is great alone, or as the base of many dishes and must be one of the cheapest things you can make.

I'd be really flexible with my fresh produce, and based it entirely off what is in season – and what is sold off at the end of the day, or is on special offer. Unless organic food was cheaper than conventional, I'd accept it as an unrealistic option. I'd happily buy packs of frozen veg, if they worked out cheaper than their fresh equivalent.

Finding Affordable, Paleo-Inspired Staples

Eating well on a limited budget doesn’t mean abandoning your principles entirely — but it does require compromise and a little creativity. When aiming to keep grocery costs under $40 per week, it’s crucial to focus on ingredients that offer the best nutritional return per dollar. While the strictest version of paleo might be difficult to sustain financially, a wholefood-focused approach using paleo principles as a guide can work surprisingly well.

Start with the basics: eggs are an incredibly cost-effective source of protein and healthy fat. Even with rising prices, they’re still one of the cheapest and most versatile animal proteins available. Tinned fish, such as sardines in springwater, can also be affordable and nutritious. Though some may not be strictly paleo due to packaging or slight processing, their omega-3 content makes them a valuable compromise.

Strategic Use of Non-Paleo Fillers

While grains like rice or oats aren’t paleo, including a small amount of white rice in a budget plan can make meals go much further. It’s neutral, non-inflammatory for most people, and fills the gap where more expensive carbs like sweet potato might be too costly in quantity. Bulk ingredients like lentils or chickpeas also offer protein and fibre at a fraction of the cost of meat — again, not paleo, but practical for budget-conscious planning. When soaked and cooked properly, they can be made more digestible and still support a healthy overall diet.

Mastering the Freezer Aisle

Frozen vegetables are an underrated asset when eating on a tight budget. They're often harvested and frozen at peak ripeness, meaning they retain nutrients well. A large bag of frozen spinach, beans, or cauliflower can form the base of stir-fries, stews, or side dishes for days. They’re also less likely to spoil, reducing food waste – a critical factor when every dollar counts.

Broth: The Budget Powerhouse

One of the best ways to extract maximum nutrition from minimal spending is through homemade bone broth. A few dollars spent on bones from the butcher – or even saved from previous meals – can be turned into a rich, mineral-packed broth. Simmered with leftover veggie scraps, it creates a base for soups, stews, and even sauces. It’s warming, nourishing, and stretches small amounts of meat and vegetables into multiple meals.

Meal Planning for Cost and Variety

When you’re working with limited funds, planning your meals in advance becomes essential. Instead of buying ingredients for specific recipes, look at what’s on special or marked down and build your meals around that. One-pot meals like soups, casseroles, and stir-fries allow you to use inexpensive cuts of meat, filler vegetables, and whatever herbs or spices you already have on hand. A big batch cooked at the start of the week can feed you multiple times with minimal effort.

Here’s an example of a possible meal rotation on a budget:

  • Breakfast: Scrambled eggs with sautéed frozen spinach or fried rice made with leftover vegetables and egg.
  • Lunch: Vegetable soup with a bone broth base, thickened with potatoes or pumpkin.
  • Dinner: Stir-fried frozen vegetables with a small amount of mince or leftover roast chicken, served over white rice or mashed sweet potato.

Shopping Smart: Where and When

Discount grocers, ethnic supermarkets, and farmers markets close to the end of trading hours often yield the best deals. Some supermarkets also have dedicated clearance sections for fruit and veg that are slightly bruised or nearing their best-before dates. These can be perfect for soups, slow cooking, or freezing for later use. Apps like Too Good To Go or local food waste groups on social media can also be a goldmine for heavily reduced groceries.

Managing Without Perfection

It’s important to acknowledge that eating within paleo ideals can be tough when every cent matters. That’s okay. The goal should be to get as close to whole, unprocessed foods as you can, while accepting that some compromises are necessary for survival. Perfection isn’t the point – nourishment is. A budget-conscious, flexible approach may include some rice, legumes, or non-organic produce, and that’s absolutely fine. Prioritising what matters most to your health and wellbeing is a deeply individual choice.

Final Thoughts

Gwyneth Paltrow’s basket of limes and scallions may not have been the most practical approach to budget eating, but it did highlight how tough food insecurity can be – even for those with the best intentions. When you're living it day-to-day, feeding yourself (and possibly your family) becomes about making careful, deliberate choices. With some planning, flexibility, and a focus on real, simple ingredients, it is possible to eat well without spending a fortune. And if you can stretch your $40 to include the occasional treat – even better.

How would you manage a strict food budget of under $40 a week?