How to Cut a Bell Pepper (Step-by-Step Guide)
How do you cut yours? I always used to get seeds everywhere when I cut up a capsicum (or bell pepper as they're known elsewhere in the world), until I found this technique. No mess, no wastage – and best of all the seeds stay together and can be easily removed.
So all you need to do is:
- Cut the top and bottom off the bell pepper/ capsicum
- Next to one of the white sections, connecting the outside to the seeds, make a cut down
- Open out the side of the pepper/ capsicum, cutting away the pieces attached to the centre as you go
- Remove the seed section
- Put out the stalk from the top of the capsicum/ bell pepper
- Now you have three clean sections to cut up!
Why Learning How to Cut a Bell Pepper Properly Matters
Learning how to cut a bell pepper – or capsicum, as we say here in Australia – might seem basic, but the truth is, most people waste a surprising amount of this versatile veggie. Whether you're prepping for a Paleo stir-fry, stuffing them with mince, or slicing capsicum for snacking, the technique you use can make a big difference. A clean, mess-free method not only saves time but helps you get the most out of your produce.
Before I discovered this method, I used to butcher my poor capsicums. I'd slice straight down the middle, spilling seeds everywhere, and then spend ages trying to pull out the pithy white bits. Half the time I'd lose some of the actual flesh or end up with awkward shapes that were hard to cook evenly. Sound familiar?
Now, cutting a capsicum is quick, clean, and kind of satisfying. And once you master this technique, I promise you’ll never go back.
What You’ll Need
There’s nothing fancy required – just a few kitchen basics:
- A clean chopping board
- A sharp chef’s knife (dull knives increase the risk of injury and make the job harder)
- Your chosen bell pepper/capsicum
If you're working with organic produce, give it a quick rinse and pat dry before starting. Organic capsicums are often sweeter and contain fewer pesticide residues, making them a great option if you're following a clean Paleo lifestyle.
Step-by-Step Instructions Recap
Let’s quickly revisit the technique mentioned in the original post, now with a bit more detail and visualisation to help you really master it:
- Slice off the top and bottom: Use a sharp knife to cleanly cut off both ends of the capsicum. This gives you a stable base and exposes the internal structure.
- Make a vertical cut next to the white rib: Look for the internal white membrane (the pith) and make a straight downward cut alongside it.
- Open the capsicum: Gently roll it out flat as you cut around the inside, carefully slicing the flesh away from the core and seed section. The seeds should stay in a neat clump.
- Remove the seed pod: Once the capsicum is opened out like a sheet, simply lift the seed section out and discard or compost it.
- Trim the top and bottom pieces: You’ll find a surprising amount of usable flesh on the capsicum’s top and bottom. Slice off the stem and dice these pieces too – no wastage!
You now have several flat, clean pieces of capsicum ready for slicing, dicing, or stuffing. No seed explosions, no messy bits stuck in your knife, and no frustration.
What’s the Best Way to Slice a Bell Pepper?
Once you’ve opened and cleaned your capsicum, you can slice it depending on what you need it for. Here are some quick ideas:
- Thin strips – perfect for stir-fries, salads, and wraps
- Diced – great for omelettes, sauces, or taco fillings
- Thick rings – ideal for stuffing or grilling
- Julienned – long, thin matchstick shapes, perfect for snacking or veggie trays
Try to keep your slices even in size. This helps with presentation but, more importantly, ensures everything cooks evenly – especially if you're roasting or sautéing your capsicum as part of a Paleo meal.
Choosing the Right Capsicum
Not all bell peppers are created equal. Here’s how to choose the best ones next time you’re at the market:
- Look for firmness: A fresh capsicum should feel heavy for its size and be firm with no soft spots.
- Check the skin: It should be shiny and smooth, with no wrinkles or dull patches.
- Pick your colour wisely: Red, yellow, and orange capsicums are ripe and sweet, while green capsicums are slightly bitter but still great in certain dishes.
Remember, all coloured capsicums start green. As they ripen, they change colour – and develop higher vitamin C and beta-carotene content. Red capsicums are particularly rich in antioxidants, making them a Paleo nutrient powerhouse.
Capsicum Nutrition: Why They Belong in a Paleo Diet
Capsicums are incredibly Paleo-friendly. They’re low in calories, high in fibre, and packed with nutrients – especially vitamin C, vitamin A, and several important phytonutrients like lutein and zeaxanthin.
Here’s a quick overview of what you get from just one medium red bell pepper:
- Over 150% of your daily vitamin C
- Good source of vitamin B6, folate, and potassium
- Rich in antioxidants, which support immune function and reduce inflammation
They’re also naturally sweet without being sugary, which makes them an excellent choice for those trying to reduce their overall carbohydrate intake while still enjoying flavour and texture variety.
How to Store Cut Capsicum
Once you’ve mastered how to cut a bell pepper cleanly, the next step is storing it properly. If you’ve sliced more than you need, here’s how to keep it fresh:
- Refrigerate in an airtight container – cut capsicum will stay fresh for 3–5 days when stored properly
- Wrap in a paper towel – to absorb excess moisture and reduce sogginess
- Freeze for later – you can freeze sliced capsicum in a single layer, then transfer to a freezer bag for longer-term storage (great for cooked dishes, not raw eating)
Paleo Meal Ideas Using Bell Peppers
Need inspiration for what to do with your neatly cut capsicum? Here are a few quick and easy Paleo meal ideas that celebrate this colourful ingredient:
- Paleo Chilli: Sauté capsicum with garlic, onion, and beef mince, add tomatoes and spices – the perfect winter warmer.
- Stuffed Capsicum: Fill with ground meat, cauliflower rice, herbs, and bake until golden.
- Egg & Capsicum Muffins: Mix chopped capsicum into eggs and pour into muffin tins for an easy grab-and-go breakfast.
- Grilled Veggie Skewers: Alternate capsicum chunks with zucchini, onion, and meat or seafood – perfect on the BBQ.
- Raw Snack Platter: Dip capsicum strips into guacamole or almond butter for a quick, nutrient-dense snack.
Bonus Tips: Get the Kids Involved
Capsicum is one of those kid-friendly veggies that’s sweet, crunchy, and easy to cut into fun shapes. If you’re trying to get children to eat more vegetables (especially if you're raising Paleo kids), capsicum is your friend.
Let little ones help wash and arrange the slices, or give them small safe knives to help cut under supervision. Capsicum “boats” or “flowers” make lunchboxes far more exciting than a soggy sandwich ever could.
Final Thoughts on How to Cut a Bell Pepper
It’s a small kitchen skill – but knowing how to cut a bell pepper the right way can save time, reduce waste, and make your Paleo meals easier to prepare. Once you get the hang of this no-seed, no-mess technique, you’ll wonder how you ever did it differently.
Got your own method for slicing capsicum? Or a favourite Paleo recipe that uses heaps of them? Let me know in the comments below! I’d love to hear how you make the most of this versatile veggie in your kitchen.
Why I Buy Canned Tomatoes (and Which Brands to Avoid)
I buy almost all of my produce fresh, but one of the few things I buy canned (shock horror!) is tomatoes.
Before I go any further – BPA
Let’s talk about BPA (Bisphenol-A). One of the main reasons put forward as to why you shouldn't buy food like tomatoes in cans, is that there is a risk of BPA exposure. As tomatoes are acidic, there is a concern about chemicals leaching from the tin liners into the produce. Unfortunately, given the acidity of tomatoes, the main way to mitigate this risk would be to buy tomatoes in glass jars. It seems that no canned tomatoes are sold in BPA-free cans (though there is a problem with that too – as those types of cans may contain another risky chemical – BPS–Bisphenol S). Yet, I still buy canned tomatoes…
So why do I buy canned tomatoes?
Until I can harvest and preserve my own tomatoes (which is going to take a good few months), I’m going to be buying them canned.
I often find the fresh tomatoes sold don't seem to be quite in season, and have been picked far too early. Use them as they are, and the flavour is completely lacking. Take them home and ripen them – and I almost always miss that sweet spot of ripeness and end up with a rotten mess. Tinned tomatoes are canned at the perfect moment and are always full of flavour.
Also – have you seen how much fresh tomatoes cost? At the time of writing this fresh tomatoes are $9.98 a kilo (for those reading from the US, that’s $4.53 a pound). No, not organic tomatoes, just regular tomatoes. That’s about $1.10 to $1.40 for one single tomato. Over a dollar for on tomato. That’s a lot of money. I hate that money has to come into it, but spending $10 on a few tomatoes to make a simple sauce is just not in my budget. I’d rather spend that money on meat.
Canned tomatoes are also peeled, which is a great convenience.
I use tomatoes as the base of so many of my recipes, so it’s handy to always have lots on hand – another reason I like to buy canned.
Yes, the BPA risk is a concern, but given this isn't a significant part of my diet, this is a risk I feel justified in taking.
But what’s in the can?
What I am concerned with, is what is actually in the can. Have you seen some of the ingredients?
I just want tomatoes in my can of tomatoes. Too much to ask for? Fortunately, there are a few brands I've found that do just contain tomatoes…
My advice is to choose a brand that is just tomatoes (no seasoning or herbs – add your own) and check the ingredients carefully.
These are some of the ingredients in some popular brands I've found. Aside from Tomatoes, tomato juice and tomato puree, the brands I looked at also contained:
- Firming Agent (509),
- Acidity Regulator: Citric Acid (E330)
- Calcium Chloride
Here are the brands to choose and avoid
I've highlighted the ones I would use in red. I'd rather give citric acid and the other additions a miss…
- Annalisa Diced Tomatoes: 100% Certified Italian Tomatoes.
- Annalisa: Peeled Tomatoes: Peeled tomatoes, tomato juice.
- Ardmona Whole Tomatoes No Added Salt: Tomatoes (57% Min), Tomato Juice, Firming Agent (509), Food Acid (Citric Acid).
- Bella Terra Organic Italian Whole Peeled Tomatoes: Selected Organic Italian Tomatoes In Organic Tomato Puree, Organic Basil
- Capriccio Diced Italian Tomatoes: Diced Tomatoes (60%), Tomato Juice, Acidity Regulator: Citric Acid (E330)
- Capriccio: Whole Peeled Tomatoes: 400g Tomatoes (60%), Tomato Juice, Acidity Regulator: (Citric Acid).
- Cento Petite Diced Tomatoes: Fresh Red Ripe Tomatoes, Tomato Juice, Salt, Calcium Chloride, Naturally Derived Citric Acid
- Cento San Marzano Peeled Tomatoes: San Marzano Plum Peeled Tomatoes, San Marzano Puree, Basil Leaf, Naturally Derived Citric Acid, Salt
- Cirio Chopped Tomatoes: Chopped Tomatoes 65%, Tomato Paste, Salt, Acidity Regulator: Citric Acid
- Coles Diced Tomatoes: Tomatoes (60%), Tomato Juice, Food Acid (Citric Acid)
- Coles Organic Diced Tomatoes: Organic Tomatoes (60%) ,Organic Tomato Juice (40%)
- Coles Smart Buy Whole Peeled Tomatoes: Whole Peeled Tomatoes (60%),Tomato Juice,Acidity Regulator (Citric Acid)
- Cook Italian Peeled Plum Tomatoes: Italian Tomatoes (65%), Concentrated Italian Tomato Juice, Acidity Regulator: Citric Acid
- Dell'Alpe Crushed Tomatoes: Tomatoes, Tomato Puree, Salt, Calcium Chloride, and Citric Acid.
- Heinz Chopped Tomatoes: Tomatoes (65%), Tomato Juice (35%), Acidity Regulator – Citric Acid
- La Valle Italian Peeled Tomatoes: Peeled Tomatoes, Tomato Puree, Basil Leaf, Salt, Citric Acid.
- Muir Glen Canned Diced Tomatoes: Organic Tomatoes And Tomato Juice, Naturally Derived Citric Acid And Calcium Chloride.
- Mutti Baby Roma Tomatoes: Date Tomatoes, Tomato Juice.
- Napolina Chopped Tomatoes: Chopped Tomatoes (70%), Tomato Juice, Citric Acid
- Parioli Chopped Tomatoes : Chopped Tomatoes (65%), Concentrated Tomato Juice, Acidity Regulator (Citric Acid)
- Pomi Sauces Chopped Tomatoes: Tomatoes
- Racconto Whole Peeled Tomatoes: Tomatoes, Tomato Juice, Salt, Calcium Chloride and Citric Acid.
- Woolworths Homebrand Tomatoes Diced: Diced Tomatoes (65%), Tomato Juice, Acidity Regulator (Citric Acid).
- Woolworths Select Tomatoes Diced: Australian Diced Tomatoes (52%), Tomato Puree, Firming Agent (509), Acidity Regulator (Citric Acid).
Do you use canned tomatoes – or is the BPA risk a concern for you? Which is your go to brand? Share your thoughts in the comments below.
The Ultimate Guide to Delicious Paleo Recipes with Almond Flour
If you've done much Paleo cooking, you'll have noticed lots of recipes call for almond flour or almond meal. With flour a no-no, almond flour is a great alternative.
What's the difference between almond meal and almond flour?
Simple – almond meal is darker in colour because it is made with almonds with their skins on. Almond flour, on the other hand, is made with blanched almonds.
I prefer cooking with a more finely ground almond flour or meal as I find it a lot lighter. Another thing to bear in mind is that if you're substituting conventional flour for almond flour, you'll need to watch the temperatures – you'll probably need them a lot lower.
Make your own
You can make your own almond flour by blanching almonds and grinding them – but be careful not to over grind, or you'll end up with
almond butter.
To get really good results (like shop-bought almond flour), you'll need a grain/nut mill,
like this. If that's too much like hard work, you can buy your almond flour or meal ready to use.
Remember – buy in bulk to save money – the small packs are really expensive.
Substituting flour for almond flour
Unfortunately, it's not as simple as substituting one cup of white or wholemeal flour for one cup of almond flour. Almond flours lack the starch and gluten found in regular flour, which may mean you need to consider adding some sort of binding ingredient like eggs. You may also find that a 1:1 substitution makes your recipe turn out too dense.
Storing almond flour
As this is an oil-based flour, you need to make sure it doesn't turn rancid (if it does, throw it away). I store mine in the freezer, but if you keep yours in a cool, dark place it should be fine for several months. Another reason to buy in bulk.
Here are some of my paleo recipes to try, which use almond flour:
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Are Doughnuts Healthier Than Fruit Juice?
I had breakfast with some friends at the weekend, and seeing some cranberry juice on the table, thought I’d try some instead of my usual tea. Now cranberries are pretty sweet on their own – but this juice was so sickly sweet, I thought my teeth were going to fall out. I looked at the ingredients (should have done that first) and saw:
Ingredients: Water, Cranberry Juice from Concentrate (25%), Sugar, Vitamin C, Flavourings
Yep, sugar and flavourings added to an already sweet and flavourful drink! And why add vitamin C to a juice made from the very fruit that contains vitamin C?
How much sugar? In a 500ml bottle a total of 53.5 grams (nearly 2 oz) of sugar. There are 4 grams of sugar in a teaspoon, meaning this one little bottle contained almost 14 teaspoons of sugar! 14!
For comparison an original glazed Krispy Kreme doughnut (surely everyone would agree this is most definitely not a health food) contains 10g of sugar. In fact, the most sugary Krispy Kreme doughnut I could find (Butterscotch Fudge) contains 53g of sugar – marginally less than the bottle of cranberry juice. Yet we all see doughnuts as a bad food – and amazingly many people still push fruit juices as a health food.
The sugar pushers seem to try to get around the ridiculous sugar contents, by giving nutritional information based on a 100ml serve. But how many people have you seen with a 500ml bottle divide it into five servings? None, because almost everyone absentmindedly finishes the bottle. And how many people get a calculator out at the breakfast table?
PS these are the ingredients for the Krispy Kreme doughnut, that contains the same amount of sugar as the fruit juice (recognise many of these?!):
Doughnut: Wheat Flour, Dextrose, Vegetable Oil (Palm Oil, Sunflower Oil), Water, Sugar, Wheat Gluten, Egg Yolks, Yeast, Skimmed Milk, Salt, Emulsifiers (E471), Preservative (E282), Stabiliser (E466), Flavourings. Kreme Filling: Sugar, Vegetable Oil, Vegetable Shortening (Vegetable Oils, Emulsifier (E471)), Water, Ground Coffee Beans, Dried Glucose Syrup, Salt, Emulsifiers (E471, E435, E322, E477, E475), Flavouring. Icing: Sugar, Water, Vegetable Oil, Fat Reduced Cocoa Powder (32%), Dried Glucose Syrup, Emulsifiers (E322, E471), Salt, Flavouring Caramel Flavour Fudge: Sugar, Full Cream Sweetened Condensed Milk, Fondant (Sugar, Glucose, Water), Glucose, Vegetable Oil, Butter Oil, Natural Flavour.Why “Natural” Doesn’t Always Mean Healthy
It’s easy to be fooled by labels. Words like “natural”, “no added preservatives”, and “made from real fruit” sound comforting, especially when applied to fruit juices. But don’t be misled — just because something starts life as a fruit doesn’t mean it ends up that way. By the time juice reaches the supermarket shelf, it’s often been filtered, concentrated, rehydrated, and loaded with added sugars, flavour enhancers, and synthetic vitamins.
Even juices that claim to be “100% fruit juice” are often from concentrate, which involves heating and reducing the juice down, destroying many of the natural nutrients in the process. What you’re left with is a sweetened liquid that behaves far more like a soft drink than a whole fruit.
Fruit vs Juice: The Blood Sugar Bomb
Eating a piece of fruit comes with natural fibre, which slows down the release of sugars into your bloodstream. But when you remove that fibre — as in juice — you’re left with a fast hit of fructose that spikes your blood sugar and insulin levels. Over time, these repeated spikes can contribute to insulin resistance, weight gain, and other metabolic issues.
For instance, to make a single glass of orange juice, you might need 3–4 oranges. Would you sit down and eat four oranges in one go? Probably not. But it’s easy to drink the juice in just a few gulps — and your pancreas gets no say in the matter.
The Problem with Portion Perception
One of the most misleading tricks in food labelling is providing nutrition information per 100ml or “per serve” — even though the packaging often contains far more than that. It’s the same tactic used for soft drinks. By breaking a 500ml bottle into 5 tiny theoretical servings, companies disguise just how much sugar is in the entire container.
It’s a labelling loophole, and it works. It makes the numbers look more reasonable — but in reality, the total sugar content is alarming. This is particularly dangerous for children and teens, who may be consuming these “healthy” juices daily, without realising the sugar load they’re taking in.
Is Fruit Juice Just a Gateway Soft Drink?
From a nutritional point of view, many commercial fruit juices behave much like a fizzy drink — delivering a quick hit of sugar, little fibre, and not much else. When they’re marketed as health foods, that makes them even more insidious. At least soft drinks are recognised as junk food. Juice, on the other hand, still enjoys a (largely undeserved) health halo.
While juice does contain small amounts of vitamins and antioxidants, the cons usually outweigh the pros. You’d get a better result — and far fewer sugars — by eating whole fruit and drinking water, or better yet, making your own smoothies with leafy greens and a handful of berries.
The Sugar Content of Common “Healthy” Drinks
| Beverage | Typical Sugar Content (per 500ml) | Equivalent Teaspoons of Sugar |
|---|---|---|
| Cranberry Juice Drink (from concentrate) | 53.5g | 13.4 tsp |
| Orange Juice (100% juice, not from concentrate) | 45g | 11.3 tsp |
| Apple Juice | 52g | 13 tsp |
| Coca-Cola | 53g | 13.3 tsp |
| Sports Drink | 35g | 8.8 tsp |
As you can see, many fruit juices contain just as much — if not more — sugar than their fizzy counterparts.
What Should You Drink Instead?
If you’re trying to cut back on sugar and processed food, drinks are an easy win. Here are some alternatives that keep things Paleo, natural, and hydrating:
- Infused Water: Add fresh herbs (like mint), citrus slices, or berries to a jug of filtered water for a refreshing twist without the sugar hit.
- Herbal Teas: Hot or iced, there are endless varieties from rooibos to peppermint that deliver flavour without artificial sweeteners.
- Kombucha: A fermented tea with beneficial bacteria. Just make sure to choose varieties with no added sugar after fermentation.
- Coconut Water: Naturally sweet and packed with electrolytes — but still best in moderation due to its natural sugar content.
Making Your Own Juice Alternatives
Sometimes, you just want something fruity. The good news is, there are DIY options that are far healthier than store-bought juice. Try blending a handful of berries with water, lemon juice, and a few ice cubes. You’ll get the taste of fruit, the benefits of fibre, and a much lower sugar content. If you have a juicer, focus on veggies like cucumber, celery, and kale, and add a tiny bit of apple or citrus for sweetness.
Another great trick is to make fruit and veggie ice cubes. Blend spinach, lemon and mint with water, then freeze in cubes. Drop a couple into a glass of sparkling water for a nutrient-boosted drink with no nasties.
The Takeaway
Just because a product is sold in the health food aisle or sports a “contains vitamin C” badge doesn’t mean it’s good for you. Fruit juice might come from something once wholesome, but the final product is often far from it. It’s time to treat commercial juices with the same scrutiny we give soft drinks.
If you’re aiming to eat a whole food, Paleo-inspired diet, ditching the juice is one of the easiest ways to reduce your sugar intake, improve your energy levels, and keep your blood sugar stable throughout the day. And honestly, once you retrain your palate, you'll be surprised how overpoweringly sweet most commercial juices taste anyway.
So next time you're craving a drink with flavour, think twice before reaching for that bottle labelled “100% fruit” — and remember, your best bet might just be a simple glass of filtered water with a wedge of lime.
Paleo school lunches – dream on!
I'm recently back from the UK, where a lot of my friends have young children. I was interested to learn about a new rule in the England, where children aged between four and seven (reception, year one and year two) are now all eligible for a free school lunch.
The idea behind this, is a great one. I gather a significant number of young children were sent to school with a lunch box of processed junk. The same children aren’t likely to go home to a good meal either. By giving all children a hot school dinner, at least we can be certain they are getting at least one good meal a day.
There has been a lot of research on the issue, which has shown children getting a regular “healthy” meal concentrate better and perform better academically.
Whilst packed lunches are still allowed, obviously for financial and social reasons, children taking that option are likely to be in the minority.
It all sounds great
Well yes, it does all sound like a great idea. Until one of my friends showed me the kinds of food on the “healthy” school dinner menus. Of course (and how could I have expected it to be any different) the offerings are based on conventional wisdom and the good old food pyramid.
That’s right, make sure children get their six (SIX!) daily serves of grains (especially wholegrains) – and watch out for those bad saturated fats!
Here are some of the meal plans for the free school lunches:
So whilst there’s a balance of lots of different types of food – aren’t they carb heavy? With options like pizza AND potatoes, pasta bake AND garlic bread and even Macaroni cheese and bread – there seems to be quite a lack protein and fat.
What’s the answer?
Clearly nothing is going to change until the government see sense on the food pyramid. And when almost all of the school children will be eating the free school dinners, I’m sure it would be very difficult to go against the flow and insist your child takes in a homemade packed lunch.
If you’ve got children, I’d love to know what their school lunch policy is and what you do about it. Please share in the comments, below.
In case you couldn't read the photo, here are the main course school lunch options in full:
• Loaded vegetable pizza with new potatoes and garden peas
• Lentil pasta layer with mixed vegetables
• Spaghetti Bolognese with sweetcorn
• Sweet potato & cheddar cheese whirls with country style potatoes & broccoli florets
• Roast chicken with gravy, stuffing, roast potatoes and spring cabbage
• Quorn fillet with roast potatoes and carrots
• Tempura fish goujons with crispy herb and baked beans
• Cheese and potato pie with green beans
• Cumberland sausages with gravy mashed potatoes and sweetcorn
• Roasted vegetable filled Yorkshire pudding with mashed potato and baked tomatoes
• Mediterranean vegetable pasta bake with garlic bread and vegetable medley
• Jacket potato filled with Boston beans and broccoli florets
• Savoury pork pies with crispy herb potatoes and baked beans
• Frittata with crispy herb potatoes and vegetable medley
• British roast beef with gravy, roast potatoes and cauliflower
• Vegetable crumble with roast potatoes and green beans
• Salmon fish fingers with lemon mayonnaise, potato wedges and garden peas
• Cheese ploughmans with carrot and orange salad
• Chicken fajita wrap with potato salad and mixed salad
• Quorn sausage and tomato roll with potato salad and sweetcorn salsa
• Quorn balls in tomato sauce with spaghetti and garden peas
• Cheese and onion pasty with mashed potatoes, homemade tomato sauce and roasted summer vegetables
• Reggae Reggae chicken with cous cous and sweetcorn
• Margherita pizza with coleslaw
• Roast pork with gravy, apple sauce, roast potatoes and cabbage
• Country bake with roast potatoes and carrots
• Chilli beef with rice and mixed vegetables
• Macaroni cheese with herby bread and broccoli
• Baked fish with country style potatoes and garden peas
• Vegetarian stack with country style potatoes and green beans
Analysing the Nutritional Value of UK School Dinners
Taking a closer look at the options listed in the UK’s free school lunch programme reveals a recurring trend – a heavy emphasis on carbohydrates, particularly refined grains. From macaroni cheese paired with herby bread, to vegetable pasta bakes and cheese-laden pies, the dominant macronutrient is clearly carbohydrate. Protein, although present in meals like roast chicken or chilli beef, is often minimal or overshadowed by carb-heavy accompaniments.
The issue is not just an overabundance of carbohydrates – it’s the lack of healthy fats and bioavailable protein that Paleo families are likely to notice. Fat-soluble vitamins (A, D, E, K) require dietary fat for absorption, and without sufficient sources like oily fish, avocado, ghee or olive oil, these essential nutrients may be poorly utilised by growing children.
Why It Matters for Developing Bodies and Brains
During early childhood, stable blood sugar levels are critical for concentration, behaviour regulation, and cognitive development. Meals high in refined or starchy carbohydrates can lead to rapid spikes and crashes in glucose, which may affect focus and mood in the classroom. While a child may feel full immediately after a carb-heavy lunch, they’re likely to feel tired or distracted not long after.
Protein, on the other hand, is essential for growth, tissue repair, and neurotransmitter function – all vital processes for developing children. Quality sources of protein, such as pastured meat, wild fish, and eggs, are rarely the star of these school lunches. Meanwhile, healthy fats support brain development and sustained energy, but seem to be almost entirely absent in favour of low-fat dairy and meat substitutes like Quorn.
The Influence of Food Policy and Budget Constraints
It's important to acknowledge that these menus are crafted under tight budget constraints and government guidelines still rooted in outdated nutritional models. The food pyramid – and its UK equivalent, the Eatwell Guide – remains a fixture in institutional meal planning, with its insistence on prioritising starchy foods and minimising saturated fat.
As a result, schools are under pressure to deliver meals that fit both budget and policy, rather than prioritising nutrient density. Processed vegetarian options like Quorn products and cheese-based meals become go-to solutions, even if they fall short nutritionally.
What Can Paleo Parents Do?
Parents committed to a Paleo lifestyle are faced with a dilemma. Opting out of school dinners and sending a packed lunch may seem the ideal solution – but for younger children, peer pressure and the desire to “fit in” can be strong deterrents. Some schools also place restrictions on packed lunches or discourage foods that don't align with their nutritional messaging.
Here are a few ways to navigate this challenge:
- Pack smarter: Create packed lunches that resemble typical lunchbox staples but use Paleo swaps – such as meatballs instead of sandwiches, or coconut yoghurt with berries instead of flavoured dairy.
- Educate your child: Age-appropriate conversations about food, energy, and health can empower children to make better choices and understand why they eat differently from some of their peers.
- Collaborate with the school: Some schools are open to discussion. You might find allies in other parents or even a sympathetic teacher who values whole food nutrition.
- Be flexible when needed: While consistency is ideal, occasional school meals won’t undo a nutrient-rich diet at home. Focus on the overall weekly intake.
Reimagining School Lunches for the Future
Change in institutional settings is slow, but it's not impossible. As more parents question the nutritional logic behind school meals, pressure on government policymakers may eventually lead to revisions. In the meantime, advocating for better education around food and offering feedback to school boards may sow seeds of change.
Imagine school menus that included:
- Free-range chicken skewers with roasted vegetables
- Beef and sweet potato shepherd’s pie with steamed greens
- Wild salmon fishcakes with slaw and avocado
- Egg frittata slices with seasonal vegetables
- Broth-based soups with slow-cooked meat and root veg
These meals are affordable, filling, nutrient-dense, and enjoyable – and they could redefine how children experience food at school.
Let’s Keep the Conversation Going
The intention behind the free school lunch scheme in the UK is admirable. But without meaningful reform to nutritional guidelines, the execution leaves much to be desired. For Paleo families, it's not just about eliminating grains or sugar – it's about supporting long-term health, development, and a positive relationship with food from the earliest years.
Does your child’s school serve similar meals? Have you had any success advocating for better food options or navigating the lunch dilemma in your own family? Share your stories and ideas in the comments – let’s work together to make real food the norm, not the exception.
Homemade Cajun Spice Marinade (Paleo)
There's nothing like a simple marinade to spice up an otherwise simple steak or fish dinner. Try my Cajun Spice Marinade recipe!
This is a really easy marinade to put together; make it up in advance and store in in a jar in the fridge so it's ready to use. You can make it in advance and store it in a jar in the fridge, so it's ready to use whenever you need it.
Recipe: Cajun Spice Marinade
This spice marinade will spice up whichever meat you rub it on!
Servings: 1 cup
Calories: 15kcal
Cost: $5
Equipment
- Pestle and mortar
- Mixing bowl
- Storage Jar
Ingredients
- 2 tsp Cayenne Pepper
- 2 tsp Paprika
- 1 tsp Oregano
- 3 tsp Onion Powder
- 1 tsp Ground black pepper
- 1 Garlic clove minced
- Sea salt I use pink Himalayan
Instructions
- Mix the Ingredients: Combine all the spices in a mixing bowl. Use a pestle and mortar to pound the ingredients until they become powdery and evenly distributed.
- Prepare the Marinade: Rub the mixture generously over your chosen meat or fish.
- Marinate: Allow the meat or fish to marinate for 2-3 hours if you can, but if you're in a hurry, 30 minutes will just about do it.
- Cook and Enjoy: Cook your marinated meat or fish as desired and enjoy the bold flavours of this Cajun spice marinade.
This Cajun Spice Marinade is a fantastic way to add a burst of flavour to your meals. Additionally, it’s simple to make and incredibly versatile. Make a batch and keep it in the fridge so you're always ready to elevate your dishes with a spicy kick.
Do you have a favourite marinade recipe? Share your thoughts and variations in the comments below! Moreover, don't forget to subscribe for more delicious recipes and cooking tips. Enjoy spicing up your meals!
