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Why You Still Need to Wash Pre-Washed Salad

If you buy a pre-washed ready to eat bag of salad leaves, do you tip straight out onto a plate – or do you thoroughly wash it first? The whole idea of bagged salad mixes is convenience, so it’s no surprise most people don’t wash.

But how do they wash the salad before they bag it? Well it turns out diluted chlorine is commonly used. The chlorine is used to kill any harmful bacteria to ensure the lettuce is safe for our consumption. Seemingly even organic produce is allowed to use a weak chlorine solution for this purpose. Whilst there is supposed to be no trace of the chlorine 24 hours after treatment, do you trust your salad to be chemical free?

With outbreaks of e-coli and salmonella, it’s not surprising the salad growers are keen to sanitise their product. With salad available all year round the pressure is on to produce a cheap product – often meaning growers don’t provide sanitary conditions for their workers – hence the contamination risk. Unfortunately sanitising salad doesn’t remove the risk of contamination, it just makes it less likely.

So what’s the answer? If pre-washed salad could still be contaminated and could contain traces of chlorine is it worth paying the price premium?

Wash your own

A far better option is to spend a fraction of the cost buying fresh, unpackaged greens. Get rid of any wilted, torn or bruised leaves and let them sit in a sink full of ice cold water for 20 minutes. Use a salad spinner to get rid of the water and roll in paper towels to get the rest of the water out. If you store in plastic bags with paper towels to absorb any remaining water, they should remain fresh for over a week in the fridge.
If you buy a pre-washed ready to eat bag of salad leaves, do you tip straight out onto a plate – or do you thoroughly wash it first? The whole idea of bagged salad mixes is convenience, so it’s no surprise most people don’t wash.

So what’s the answer? If pre-washed salad could still be contaminated and could contain traces of chlorine is it worth paying the price premium?

Wash your own

How Safe Is Bagged Salad Really?

Despite the chlorine treatment and promises of hygiene, studies have shown that bagged salad is one of the most common culprits when it comes to foodborne illness outbreaks. The moist environment inside the bag, combined with time spent on supermarket shelves, provides the perfect breeding ground for harmful bacteria.

Even a small nick or tear in a leaf can act as an entry point for pathogens like listeria or salmonella. Once inside, bacteria are very difficult to remove—even with washing. If you absolutely must use a bagged salad, inspect the bag closely. Avoid any with condensation, damaged leaves, or with a strong odour upon opening.

Choose Seasonal and Local When You Can

One of the benefits of shopping at your local farmer’s market or even growing your own salad greens is the increased control you have over how the produce was grown and handled. Greens harvested locally are more likely to be fresher and grown in smaller-scale operations with better hygiene standards. Seasonal greens are also less likely to be forced to grow under unnatural conditions or heavily sprayed with chemicals.

When you buy direct from a grower, you can ask how the produce was washed and stored. Many small growers use fresh water only or non-chemical alternatives such as vinegar washes or UV treatments to remove dirt and reduce bacteria.

DIY Salad Mix: The Healthier Option

Why not build your own salad mix at home? Try a combination of baby spinach, rocket (arugula), cos (romaine), and fresh herbs like parsley or coriander. Wash thoroughly, dry, and store in glass containers lined with cloth or paper towel. This gives you all the convenience of a grab-and-go salad without the risk.

To make it even easier, prep several small containers or jars with a base of greens and a few toppings like shredded carrot, chopped cucumber, or nuts. Then just add dressing when you’re ready to eat. It takes just a few extra minutes to do, and you control every ingredient.

Understanding the Chlorine Residue Risk

Though industry groups insist the chlorine used in salad washing is safe and evaporates before reaching consumers, some research suggests chlorine by-products may still be present. Chlorinated compounds can potentially react with organic matter to form substances like trihalomethanes, which have raised health concerns in large quantities.

While occasional exposure is unlikely to cause harm, regular consumption of heavily processed or treated produce may contribute to long-term chemical exposure. Washing your produce at home with a mild vinegar solution (1 part white vinegar to 3 parts water) followed by a cold rinse is a simple step you can take to remove surface residues without adding more chemicals.

The Paleo Take on Convenience

From a Paleo perspective, eating whole, unprocessed, and locally sourced food is always the priority. Bagged salad might offer a quick fix, but it’s a long way from how our ancestors would have gathered and eaten greens. Investing time into washing and preparing your food is part of reconnecting with the process of eating well. It’s also more budget-friendly and significantly reduces your plastic consumption.

Final Thoughts

Next time you're tempted to toss a bag of salad into your trolley, think twice. A little preparation goes a long way toward ensuring your leafy greens are as clean, chemical-free, and nutrient-rich as possible. Washing your own greens might take a few extra minutes, but the peace of mind—and potential health benefits—are worth it.

How to you wash yours?

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?

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?

Grow your own veggies vegetable patch organic gardening Paleo Network

Why I’m growing my own veggies

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Just a few weeks ago I converted the old sand pit that the previous occupants of my house had left behind, to a vegetable patch. Well, when I say converted, I mean mixed some topsoil into the sand. I also re-purposed an old archway they’d left behind into a climbing frame for some green beans.

I put in loads of different seeds to see what would work, and basically forgot about them – until yesterday I saw 28 fully grown beans climbing up the arch! The basil is also working well, but it looks like the spinach I planted has been a bit too much of a hit with the slugs.

I’d love to become completely self-sufficient, even if just for vegetables – hopefully with a bit more experimentation I’ll be able to plant more of what works and abandon planting seeds that have no chance in my garden.

Vegetables are surprisingly expensive to buy – and there’s no choice. There are perhaps three varieties of tomatoes, one type of zucchini, two spinach varieties – whereas in the real world there are hundreds of varieties. Take the beans as an example, they’re currently about $5 a kilo at my local supermarket (non-organic). I bought the entire packet of seeds for $1.50 and it looks like I’m going to get quite a big crop.

I also love the idea of being able to pick my dinner off the vine/ plant immediately before cooking it. You really can’t get any fresher than that! Of course, I can also guarantee that my veg hasn’t been sprayed with nasty chemicals, so that’s another huge win. And what can be more satisfying than eating the rewards of your labour!

I’m hoping that since temperatures never really get down to a frost here, I’ll be able to grow something all year round. But failing that hopefully with the aid of my dehydrator, some pickling recipes and my freezer, I should be able to wean off buying my veggies from the supermarket.

Whilst I have got a garden, I’m hardly using any space for my veg – if you’ve just got a balcony, or can squeeze in a window box, you’d be amazed what you can grow – give it a try!

Getting the Most Out of a Small Garden

If you’re working with limited space, don’t be discouraged. In fact, some of the most productive gardens come from small, well-managed plots or containers. Vertical gardening is a game-changer — climbing frames, trellises, and even hanging baskets can help maximise growing space and improve airflow around plants. For things like tomatoes, cucumbers, peas and of course, beans, growing upwards rather than outwards means a bigger harvest from less ground.

Raised beds are another great option, particularly if your garden has poor soil. They allow for better drainage and give you full control over what goes into the soil. A mix of compost, aged manure and topsoil can create a nutrient-dense base that supports a wide range of crops. Raised beds also make it easier to access your veggies without bending or kneeling, which is a bonus if you're out there every day weeding or harvesting.

Planning for Year-Round Produce

Here in Australia, the relatively mild winters mean that year-round growing is more than possible in many regions. Even in cooler areas, with a bit of protection like cold frames, row covers, or greenhouse tunnels, you can continue to harvest fresh food right through the colder months.

Try planting cool-weather crops like kale, silverbeet, beetroot, carrots, broccoli, and radishes as your summer crops begin to fade. You can stagger your plantings to ensure a constant supply and make use of microclimates in your garden — sunny walls, sheltered corners or areas with slightly warmer soil. Keeping a simple planting diary can help you track what grows well and when, making next year’s garden even more successful.

Companion Planting for Natural Pest Control

One of the most effective ways to grow food without relying on chemicals is by planting strategically. Companion planting pairs crops that help each other thrive. For example, basil can improve the flavour of tomatoes while deterring pests. Marigolds planted near beans or zucchinis can help ward off aphids and whiteflies. Nasturtiums are excellent decoys, drawing pests away from your main crops.

Incorporating herbs throughout your vegetable beds not only boosts biodiversity but helps mask the scent of your crops from unwanted visitors. You’ll find fewer pests and a more resilient garden overall — and of course, having fresh herbs at your fingertips is a culinary bonus.

Making Use of Every Harvest

When your garden starts to flourish, you may find yourself with more produce than you can eat fresh. That’s where preserving methods like fermenting, freezing and drying come in handy. With a dehydrator, you can turn tomato gluts into sun-dried tomatoes, or kale into crunchy chips. Herbs can be dried and stored in jars to use all year round. Fermenting is another easy option — think homemade sauerkraut, kimchi or pickled cucumbers using basic brine and spices.

Freezing is ideal for things like spinach, green beans, chopped zucchini and cooked tomato sauces. Just be sure to blanch vegetables first to lock in colour, flavour and nutrients. Label everything clearly and rotate your freezer stock so nothing goes to waste.

Seed Saving and Swapping

Once you’ve had success with a few crops, you might consider saving seeds from your best plants. This not only saves money but encourages plants that are naturally adapted to your soil and climate. Start with easy ones like beans, peas, tomatoes and chillies — just be sure to dry the seeds thoroughly and store them in a cool, dark place.

Joining a local seed swap or gardening group can also be a great way to expand your collection without buying expensive seed packets. Many communities run informal exchanges or even host seasonal meetups where people trade seedlings, cuttings and gardening tips.

Creating a Low-Maintenance System

Gardening doesn’t have to be time-consuming if you set up systems that work for you. Mulching around plants helps retain moisture, suppress weeds and improve soil quality as it breaks down. Using a drip irrigation system or even recycled grey water can reduce watering time and keep your crops happy during dry spells.

Regular feeding with compost tea or seaweed solution helps boost plant health naturally. And if you keep compost bins or worm farms, you’ll always have access to nutrient-rich organic matter to top up your beds — no store-bought fertiliser required.

The Satisfaction of Growing Your Own

There’s something truly rewarding about eating a meal where every vegetable came from your own backyard. It’s not just the taste — which is almost always better than store-bought — but the satisfaction of knowing you planted the seed, nurtured it, and harvested it yourself. Gardening connects you with the food you eat in a way that buying from the supermarket simply can’t match.

Even failures are part of the learning process. You’ll discover which crops do well in your microclimate, which pests to watch for, and what soil amendments your patch might need. Over time, you’ll refine your approach, and your garden will become more productive, more resilient, and more tailored to your needs.

Start Small, Grow Big

If you’ve been thinking about starting a veggie patch but haven’t yet taken the plunge, there’s no better time to get started. You don’t need acres of space — even a few pots on a balcony can yield fresh herbs, salad greens, or cherry tomatoes. The key is to begin with a few easy crops, build confidence, and expand from there. You’ll be amazed at what a small plot of soil and a little sunlight can provide.

I’d love to hear if you grow your own veggies, and what you’ve had most success with! Any tips would be gratefully received!

Are You Eating Contaminated Fruit?

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I've bought frozen fruit quite a few times recently. It’s often far cheaper than the fresh equivalent, and it’s far less wasteful, since I don’t eat a lot of fruit. In the summer it’s great for a quick frozen dessert too.

So I’ve been horrified to read about the recent contamination recall on frozen mixed berries. Apparently certain packs have been recalled due to a potential Hepatitis A contamination. It hasn't been long since the horse meat scandal, but this seems so much worse, since the only ingredient in these packs is the fruit. With the hose meat contamination, it seemed to be mainly in heavily processed foods.

With illness starting up to 28 days after exposure to the Hepatitis virus, it may not even be clear yet how widespread the issue is. The official advice is now to boil berries before eating – but really, who does this?

The other shocker with this latest recall, is that the fruit in question is from China and Chile. I meticulously check where any fish and seafood I buy comes from, but had naively assumed the fruit would be domestic.

It really begs the question how can the contaminate have got into the product in the first place? Contamination often seems to occur through transfer of fecal matter from an infected person. Unbelievable that in this day and age of health and safety standards that could happen.

After hearing about this latest scare, I'm going to freeze my own fruit from now on. It’s going to be local fruit, washed and organic. It seems to be the only way to ensure you actually know what you’re eating.

How Safe Is Imported Produce?

The recent frozen berry contamination highlights a much bigger issue — the risks associated with imported produce. While Australia has strict food safety regulations, imported food is subject to different standards. Despite some testing, not all shipments are thoroughly screened. Many countries that export produce to Australia have lower hygiene standards, and even if a supplier is following guidelines, cross-contamination during harvesting, processing, or packaging can still occur.

When we rely on imported food, we’re often in the dark about the conditions it was grown, handled, and packaged in. The cost savings might seem appealing at first glance, but it comes at the expense of transparency and control. Buying local doesn’t just support Australian farmers — it drastically reduces the chain of custody, making it easier to trace and trust the food you eat.

Why Boiling Berries Isn't the Answer

The advice to boil frozen berries before consumption might sound like a simple fix, but it’s far from practical. Berries are often used in smoothies, desserts, and raw dishes where texture and flavour matter. Boiling them alters the consistency and can destroy the very nutrients that make berries such a healthy addition to your diet — particularly vitamin C and antioxidants, which are heat-sensitive.

More importantly, the need to boil fruit before eating should be a red flag in itself. We shouldn’t have to cook our food just to make it safe from viral contamination. This approach treats the symptom, not the cause. Instead, the focus should be on securing clean supply chains and demanding better oversight from food regulators.

The Value of Seasonal, Local Fruit

One of the best ways to avoid imported frozen fruit is to buy local produce when it’s in season and freeze it yourself. Not only is this safer, but it’s often cheaper, and the taste is superior. Strawberries, blueberries, and mangoes, when bought at peak season, can be frozen at home and used later with no compromise in quality.

Look for local farmers markets, co-ops, or fruit picking opportunities in your region. These often provide the freshest fruit with minimal handling, and you’ll be supporting local growers who take pride in their standards. Freezing your own fruit allows you to control everything — from the moment the fruit is picked to how it's stored and used.

How to Freeze Fruit at Home

If you’ve never frozen your own fruit before, it’s easier than you might think. Here’s how to do it safely and effectively:

Choose ripe, unblemished fruit: Wash thoroughly and allow to air dry.
Slice if needed: Cut larger fruit like mangoes or peaches into bite-sized pieces.
Pre-freeze: Spread fruit in a single layer on a baking tray lined with baking paper and freeze until solid. This stops clumping.
Store: Transfer to freezer-safe zip lock bags or airtight containers, label with date and type, and store in the freezer for up to 12 months.

This method helps preserve the structure, flavour, and nutritional content of your fruit — perfect for smoothies, baking, or snacking straight from the freezer.

The Bigger Problem: Processed Convenience Foods

Food recalls like the berry incident tend to get a lot of press, but they’re just the tip of the iceberg. Many processed convenience foods — even those marketed as “healthy” or “natural” — are made using imported ingredients from questionable sources. Whether it’s frozen vegetables, pre-cut salad mixes, or packaged snacks, the more handling and processing a food goes through, the greater the risk of contamination.

That’s why a paleo approach, focused on simple, whole foods that are close to their natural state, offers a powerful line of defence. When you prepare meals from scratch using fresh, seasonal produce, you drastically reduce your exposure to risky ingredients and hidden contaminants.

What Needs to Change?

Ultimately, the solution lies in better regulation and consumer awareness. Food imports should be subject to rigorous, consistent testing — especially when they come from countries with lower sanitation standards. Label transparency should also be mandatory. Consumers deserve to know not just the country of origin, but also how the food was handled, processed, and transported.

In the meantime, the best thing we can do is vote with our wallets. Support businesses and brands that prioritise traceability and ethical sourcing. Choose Australian-grown wherever possible. And when in doubt, go back to basics — fresh, local, and home-prepared beats processed and imported every time.

Final Thoughts on Frozen Fruit Safety

The frozen berry scare might be out of the headlines now, but it shouldn’t be forgotten. It serves as a wake-up call about the importance of food traceability, quality control, and consumer vigilance. Freezing your own fruit is a simple and empowering step towards a safer, more nutritious kitchen.

So next time you’re at the shops or market, think about what’s in season, what’s local, and what you can freeze yourself. It’s a small action, but it adds up — for your health, your confidence in your food, and for the safety of those you prepare meals for.

I wonder what the next food scare will be?

Clean 15 the dirty dozen organic fruit vegetables pesticides paleo network-min

Clean 15… and the dirty dozen (updated list)

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Unfortunately so much of the fresh produce we eat isn't subject to the growing conditions we'd like. Toxic chemicals, such as fertilisers, sewage sludge, pesticides and herbicides can be used during the growing process. Pesticide use is widespread in conventionally grown produce and certain fruit and vegetables are found to have particularly high levels of pesticide residue.

Even washing your fruit and veggies before eating won't get rid of all traces of pesticide residue. With ADHD, fertility problems, autoimmune issues, thyroid problems and certain cancers possibly linked to intake of pesticide residue, it's definitely something to be avoided.

Of course, if we could we'd all grow our own produce, or at the very least buy everything organic… but in the real world it's not always possible. Every year pesticide residue levels are meausres and an updated Clean 15 and Dirty Dozen list is published. The Dirty Dozen list (which has actually now grown to 18 items!) is the high pesticide level produce – and the Clean 15 is the produce with the lowest levels of pesticides. If you have to buy non-organic, try to avoid the Dirty Dozen and pick from the Clean 15 list.

And of course, if you're buying imported produce, remember the country of origin may have a completely different pesticide regime – so try to buy local!

Here's the updated lists:

Clean 15

Asparagus
Avocado
Cabbage
Eggplant
Grapefruit
Kiwi Fruit
Mangoes
Mushrooms
Onions
Pineapple
Rock Melon
Sweetcorn
Sweet Peas
Sweet Potato
Water Melon

Dirty 18

Apples
Blueberries
Broccoli
Capsicums
Carrots
Celery
Cherries
Cucumber
Grapes
Kale
Lettuce
Nectarines
Peaches
Pears
Potatoes
Spinach
Strawberries
Zucchini

If you're on a tight budget, I can't recommend farmers markets enough – go at the end of the day and you should get some good deals on local, organic produce. Better still, start a small veggie patch – that way you'll know exactly what you're eating.

How Pesticides Impact Gut Health and Immunity

One of the lesser-discussed impacts of pesticide exposure is how it affects gut health — something central to a paleo lifestyle. The human gut microbiome plays a crucial role in immunity, digestion, and even mood regulation. Research has shown that certain pesticides can disrupt gut flora, reducing beneficial bacteria and encouraging overgrowth of less desirable strains. This microbial imbalance may contribute to leaky gut syndrome, food intolerances, and systemic inflammation.

For anyone focused on healing their gut, reducing pesticide exposure is a smart strategy. Choosing organic options, especially for items on the Dirty 18 list, helps minimise toxin load and supports better gut function. Pair this with fermented foods, bone broth and plenty of fibre-rich vegetables to build a diverse and resilient microbiome.

Understanding the Difference Between Organic and Conventional

Organic certification in Australia means that produce has been grown without synthetic pesticides, herbicides, or genetically modified organisms. Instead, organic farms use natural pest control, crop rotation, composting, and other methods that focus on soil and environmental health. Certified organic products are strictly audited and must meet Australian Certified Organic (ACO) or NASAA Organic standards.

Conventional produce, on the other hand, is grown using a wide array of chemical sprays to maximise yield, prevent spoilage, and manage pests. Even after washing, some of these residues remain on the surface — and in some cases, absorb into the flesh of the produce. That’s why certain fruits and vegetables consistently test high in pesticide levels, especially those with thin skins like berries, spinach and apples.

Washing Produce Properly

While washing won't remove all pesticide residue, doing it correctly can still help reduce your exposure. Soaking fruit and vegetables in a solution of water and vinegar (roughly 1 part vinegar to 3 parts water) for 10–15 minutes can help dislodge some residues. After soaking, scrub firm produce like cucumbers or potatoes with a vegetable brush under running water. For softer items like berries or grapes, rinse gently in a colander under cool water and dry with a clean cloth.

However, for produce on the Dirty 18 list, washing isn’t a substitute for buying organic. If budget permits, prioritise organic versions of these high-risk items whenever possible, particularly for children, who are more vulnerable to chemical exposure due to their developing bodies.

How to Shop Smart on a Budget

Eating clean doesn’t have to break the bank. By being strategic, you can make healthy, lower-pesticide choices even on a limited budget:

Shop seasonally: Seasonal produce is often cheaper and fresher, with less need for chemical preservation.
Visit farmers markets: As mentioned earlier, going at the end of the day often means steep discounts. Build relationships with local growers to ask about their farming practices — many use organic methods but aren’t certified due to cost.
Buy in bulk: Stock up when organic fruit and veg are on special and freeze or preserve what you can’t use immediately.
Grow your own: Even a few pots of herbs, spinach or cherry tomatoes can help reduce your reliance on commercial produce.
Use the Clean 15: These items typically carry low pesticide residues, so they’re safer to buy non-organic when needed.

Imported Produce and Hidden Risks

While the Clean 15 and Dirty 18 lists are incredibly helpful, it's also important to consider the country of origin. Different countries have vastly different regulations around pesticide use, with some permitting chemicals that are banned in Australia. Always check labels for country of origin, and favour Australian-grown produce when available.

Imported berries, grapes, apples and spinach are particularly concerning due to both high pesticide use and long storage times. When in doubt, skip imported versions of these items or go organic. Supporting local growers not only reduces your risk, but it also cuts down on food miles and supports Australian agriculture.

Environmental Consequences of Pesticides

Pesticides don’t just affect your body — they also take a heavy toll on the environment. Runoff from farms contaminates waterways, affects pollinators like bees, and damages soil ecosystems. Over time, this leads to a dependence on synthetic fertilisers and pest control, further degrading soil health and crop resilience.

Choosing organically grown produce helps support farming methods that protect the ecosystem and encourage biodiversity. These methods also tend to result in more nutrient-dense food, thanks to healthier soil and natural growth cycles.

Final Thoughts on Clean Eating

While it’s not always realistic to buy 100% organic, the Clean 15 and Dirty 18 lists offer a simple, practical guide to make safer choices when shopping. Focus on what you can do, not what you can’t. Start by switching just one or two items each week, and over time you’ll reduce your exposure to harmful chemicals while supporting your health, your family and the environment.

If you haven’t already, print out or save a copy of the updated Clean 15 and Dirty 18 lists and take them shopping. They’re a powerful tool in making better food decisions, especially when balancing health goals with a limited budget.

Have you noticed a difference in taste, quality or health when switching to organic produce? Or have you had success with growing your own? Share your experiences and tips — the more we learn from each other, the more empowered we become to eat well, safely and sustainably.

Where Do You Get Your Paleo Supplies From?

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Whilst the main elements of a Paleo diet are fresh, local and seasonal – such as meat and vegetables, there are a few important ingredients and supplies that aren’t so easy to find. I used to get these items from health food shops, but I found they could be really expensive, there wasn't much choice – and they were heavy to carry home!

I now do the non-fresh part of my Paleo shopping almost all online. My favourite supplier is iherb, as I've found them to be the cheapest, they have a large range – and they deliver Worldwide (even to Australia!) quickly and cheaply.

Iherb have just reduced their delivery charge to Australia – it’s now only $10 on orders over $60. They also offer $10 off your first order over $40 – or $5 discount on smaller orders. Definitely the cheapest way to stock up on Coconut Oil and fill your Paleo pantry!

These are the items on my non-fresh Paleo shopping list

Coconut Oil

No Paleo kitchen is complete without Coconut Oil! I go straight for the largest containers as it doesn't last long. I really like this huge container of Nutiva Extra Virgin Coconut Oil. I also have a smaller jar of Artisana Organic Extra Virgin Raw Coconut Oil in my pantry.

Coconut Aminos

I love Coconut Aminos and use it regularly, exactly as you might use Soy Sauce, for instance in sauces and to marinade meat.

Coconut Butter/ Manna

I first read about these products on US websites; but couldn't find them in Australian stores.

Paleo Baking

I've just got a new Paleo recipe book “Paleo Indulgences”, with lots of recipes for occasional treats and special occasions. Quite a few of the ingredients I didn't have, so I have just ordered from iherb.

Coconut Crystals

I've just ordered these Coconut Crystals as a few of the recipes call for them.

Coconut Nectar

Similarly a few recipes call for Coconut Nectar, so I'm eagerly awaiting delivery of these too

Arrowroot Starch

Coconut Flour

Almond Flour

Shredded Coconut

Coconut Flakes

Flax Meal

Hazelnut Flour

Sunflower Seed Butter

Almond Butter

Yeast

Salt

I tend alternate between Celtic sea salt and pink Himalayan sea salt.

Herbs and Spices

I also have to stock up on the herbs and spices that I use regularly in my cooking. I generally use a lot of turmeric, Parsley, Ginger, Nutmeg, garlic powder, curry powder, oregano, cumin, basil and cinnamon

Kelp Noodles

A recent addition to my cooking is kelp noodles as a great pasta alternative.

Supplements

Depending on time of the year and nutrition, there are a few supplements I sometimes take.

Vitamin D

Many of the Vitamin D3 capsules sold are in very small doses – instead of taking several, I prefer to take one capsule at a higher IU

Omega 3

Treats

After reading on so many American Paleo sites about Larabars, I've also tried some from iherb, for an occasional treat!

Toiletries

Other than food, I also order paraben-free shampoo online as many of the brands I find in shops locally have lots of undesirable ingredients.

Which non-fresh Paleo supplies do you regularly buy? Where do you source your Paleo supplies from? Are there any items you have trouble finding locally?

Stocking a Paleo Pantry in Australia: What to Buy & Where

If you're following a Paleo diet in Australia, you already know that sourcing fresh meat, seafood, and vegetables locally is relatively easy. But what about those harder-to-find Paleo pantry staples like arrowroot starch, coconut aminos, or almond flour? Finding affordable, high-quality options can be a challenge—especially when you're looking for organic, gluten-free, and additive-free products.

Buying Paleo Supplies Online vs In-Store

Local health food stores can be a great resource, but they're often limited in stock, pricey, or inconvenient. That’s why many Aussie Paleo enthusiasts turn to online suppliers for non-perishable items. Online stores often offer:

Greater variety, including international products not commonly found in Australia
Lower prices, especially when buying in bulk
Home delivery, which is a game-changer when you're ordering heavy items like coconut oil or flours

Best Paleo Online Stores for Aussies

iHerb – Offers a massive range of Paleo pantry items, personal care products, and supplements. Shipping to Australia is fast and affordable, and you’ll often find generous first-time buyer discounts.
Amazon Australia – More local sellers are joining the platform, which can be great for Paleo snacks, collagen, and natural toiletries.
Nourished Life – An Australian store that focuses on natural and toxin-free products, especially great for Paleo-friendly skincare and household items.
The Wholefood Collective – Aussie-based and focused on real food, organic, and bulk options.
Changing Habits – Another Australian supplier specialising in Paleo and wholefood lifestyle products.

Must-Have Paleo Pantry Staples

Here’s a quick list of Paleo essentials to keep stocked up—perfect for cooking, baking, and staying prepared:

Coconut oil – Look for organic, cold-pressed virgin varieties.
Coconut aminos – A soy sauce alternative that’s both gluten-free and Paleo-friendly.
Arrowroot starch & tapioca flour – Useful for thickening sauces and grain-free baking.
Almond, coconut, and hazelnut flours – Ideal for baking and creating gluten-free coatings.
Flax and chia seeds – For egg-free baking or boosting omega-3s.
Shredded coconut and flakes – Great for grain-free granola and treats.
Natural sweeteners – Such as coconut nectar, raw honey, or maple syrup (used sparingly).
Nutritional yeast & unrefined salt – For flavour and essential minerals.
Kelp noodles & cauliflower rice – Easy grain alternatives for quick meals.
Herbs and spices – Go for organic if possible. Staples include turmeric, cinnamon, cumin, paprika, ginger, garlic powder, and oregano.
Nut butters – Like almond or sunflower seed butter (check ingredients—should be 100% nuts).
Lacto-free or Paleo-approved supplements – Such as vitamin D3, magnesium, collagen, or omega-3s.

Pro Tips for Saving Money

Buy in bulk – Especially for pantry items that you use regularly (like flours or oils).
Check expiry dates – Bulk buys are only worthwhile if you’ll use them before they expire.
Split orders with a friend – You can both save on shipping and try more products.
Use loyalty or referral codes – Sites like iHerb often offer substantial discounts on your first few orders.

Final Thoughts

Creating a Paleo lifestyle that works for you in Australia means having a reliable supply of quality staples. With the convenience of online ordering and an ever-expanding list of local suppliers, it’s never been easier to keep your pantry stocked with everything you need—from coconut oil to collagen.

The Dirty Dozen

1 Comment

I’d love to grow all of my own organic fruit and vegetables. Failing that, I’d love to buy everything organic from a really good local source. Sadly, in the real word, financial constraints mean I can’t afford to buy all of my produce organic. I prioritise my spending towards very good quality, grass fed, organic meat, as I feel that this is extremely important. When it comes to buying fruit and veg, this means I just cannot buy everything organic. I therefore have to choose a few items to buy the more expensive organic versions of, with the remainder being the cheaper non-organic versions.

Why Organic?

Organic farming is a more natural approach, free of Genetically Modified Organisms (GMO’s) and synthetic chemicals (such as herbicides, growth promoters, hormones and pesticides). Crops are rotated and naturally good soil promoted – this produces far more nutritious produce with higher levels of vitamins, minerals, enzymes and antioxidants. The chemicals used in non-organic farming may also remain on the fruit and vegetables we eat – some of these chemicals have been linked to cancers and nervous and endocrine problems. These chemicals and farming methods are not Paleo or optimum for our help. The purpose of the chemicals is to make farming more profitable.

How to Choose?

Initially, I’ll shop around to see where I can find good quality produce at good prices. Often certain suppliers will have good offers, or end of day reductions.

I often use the “dirty dozen” rules to decide what I should buy the organic version of – and what I am more likely to be able to get away with eating the non-organic version for.

The dirty dozen is based on testing in the US on a wide range of fruit and vegetables. The items were tested for residual amounts of pesticides and compares, to provide a “dirty dozen” list of items that frequently contain high levels of chemicals. The list also includes items which consistently tested with very low levels of residual chemicals. Whilst this list was compiled in America, I think it is still of value in Australia and New Zealand, as pesticide absorption seems to be based on the structure of the plant and how porous and thick the skin is.

The Dirty Dozen

The dirty dozen produce seems to vary slightly depending on where you look, but these are commonly featured: –

Apples
Pears
Peaches
Nectarines
Grapes
Strawberries/ Blueberries
Cherries
Capsicum
Celery
Spinach
Lettuce
Potatoes

Fortunately, not eating starchy tubers, I don’t eat potatoes. I also don’t eat much fruit, as I'm trying to minimise my sugar consumption. This makes my “must by organic” list quite reasonable.

How much of your intake is organic? How do you prioritise what to buy organic?