Welcome to the Paleo hub – your starting point for everything related to the Paleo lifestyle. Whether you’re just getting started or looking to refine your approach, this section brings together insightful articles, tips, and resources to help you eat, move, and live in a way that aligns with your evolutionary biology. From understanding the core principles of ancestral eating to busting myths and navigating modern challenges, explore everything from grain-free nutrition and primal habits to sleep, stress, and movement – all backed by science and real-life experience. Whether you’re looking for simple swaps, deep dives into Paleo science, or motivation to stay on track, you’ll find it all here.

Paleo asthma switch on allergies anaphylaxis hives allergic reactions salycilates

Can Asthma Trigger Allergies?

A year or so after developing asthma out of the blue, something strange started to happen to my skin.

At completely random intervals, I started to notice my skin would be covered in small red hives. I changed washing powder, re-washed everything and it made no difference. I wondered if it was what I was eating, so I made myself eat lots of healthy raw veggies. I loved tomatoes, so they tended to be the main thing I’d eat more of to get rid of these bizarre hives. But oddly, they’d get worse. The hives got bigger and bigger and I was completely covered, head to toe in huge angry red hives.

I remember one day I had a terrible hangover, and as well as the headache, woke up with the worse hives I’d ever had competing for space on my skin. I’d drunk wine plenty of times before – what could possibly be causing this? The hives would gradually reduce and either disappear for a while, or suddenly and inexplicably get large and angry again.

Paleo asthma switch on allergies anaphylaxis hives allergic reactions salicylates

Around this time I had a bit of a headache and reached for some ibuprofen. I hadn’t taken it for a while, but it had always been really effective. Pretty much straight after my eyes got really really itchy. I looked in the mirror to see my eyelids had swollen up – I looked like I’d been in a fight! I went to an out of hours medical centre and was given anti-histamine, and it didn’t take long for the swelling to go down. I was told that I must avoid Non-Steroid Anti Inflammatory drugs (NSAID’s) such as aspirin and ibuprofen and that the reaction is likely to get worse with each anaphylactic incident. Great.

It was easy to avoid aspirin and ibuprofen, but the hives kept randomly appearing, so I was referred to an allergy specialist. It was quickly confirmed that Salicylates were causing the hives. I was shown two lists of food, one contained ALL of my favourite foods like tomatoes, cucumbers, capsicum, zucchini and watercress. I estimated about 80% of my diet was on the first list she showed me. The second list, wasn’t food I especially cared for. As you can probably guess, the first list was food high in salicylates. The doctor explained salicylate tolerance as being like a bucket. You can have these foods, but one your tolerance bucket is full, you’ll have a reaction. Keep the bucket low and you can enjoy them in moderation. I now rarely eat these foods and thankfully haven’t had any serious hive episodes since. When I notice red marks starting to appear on my skin, I’m really careful to completely avoid foods even containing moderate levels of salicylates, and I find my skin clears up.

Fortunately with the anaphylaxis, it’s easy to avoid and I’ve only had one (albeit very serious) anaphylactic incident since – an experience I don’t intend to repeat.

I’ve read a lot about asthma and allergies happening at the same time (for example an allergic reaction causing asthma symptoms), but anecdotally I think once you become susceptible to asthma, you turn on the switch to allergy susceptibility. I’d love to hear your experience of asthma and allergies. Do you have asthma and allergies? Did they both start happening at a similar time in your life?

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 recipe 7 minute salmon poached perfect fish

Poached Salmon in 7 Minutes (Paleo Method)

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Salmon is great in so many things – recently I’ve been having a lot of salmon salads. I’ve tried lots of different ways of cooking it, but I think I’ve got the perfect poached salmon method – and best of all, it takes just 7 minutes on the stove. I find this method far more consistent than frying or baking, as it always turns out well. This poaching technique is quick and cooks the fish through, but it remains tender. I tend to make up more than I need, as it’s fine to keep in the fridge for up to 3 days, making for a quick lunch option.

I’m quite careful about the fish I get and avoid farmed fish. Look out for wild fish where you can.

paleo recipe 7 minute salmon poached perfect fish
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5 from 1 vote

Recipe: 7 Minute Salmon

Discover the perfect method to poach salmon in just 7 minutes. Quick, easy, and consistently tender, this recipe is perfect for a healthy paleo meal.
Prep Time5 minutes
Cook Time7 minutes
Total Time12 minutes
Course: Fish, Seafood
Cuisine: Paleo
Keyword: 7 Minute Salmon, paleo salmon recipe, Poached Salmon, Quick Salmon Recipe
Servings: 4 Serves
Calories: 220kcal
Cost: $20

Equipment

  • Medium-sized pan
  • Tongs

Ingredients

  • 4 wild salmon fillets
  • 3 spring onions trimmed
  • 2 teaspoons whole black peppercorns
  • Squeeze of fresh lime
  • Sea salt

Instructions

  • Prepare the Pan: In a medium-sized pan just big enough to accommodate the fish, arrange the fillets so they don’t overlap, and cover with cold water until they are immersed.
  • Add Seasonings: Add the spring onions, peppercorns, lime, and a generous pinch of sea salt to the pan.
  • Bring to Boil: Bring the water to a boil. As soon as it starts to boil, turn the fillets over and remove the pan from the heat.
  • Poach the Salmon: Leave the pan to stand for 7 minutes. This gentle poaching method ensures the salmon remains tender and perfectly cooked.
  • Cool and Store: After 7 minutes, take the salmon out of the pan and leave to cool completely. Once the salmon is cool, it will be cooked to perfection. Store in the fridge for up to 3 days.

Why Poach Salmon?

Poaching is one of the gentlest cooking methods available and ideal for delicate proteins like fish. It involves simmering food in liquid at a low temperature, preserving both texture and moisture. For salmon, this means no overcooked, dry, or crumbly results – just juicy, tender fish every time.

Compared to baking or pan-frying, poaching is less hands-on and allows for more control. There’s no risk of the salmon sticking to the pan or drying out in the oven. Once you’ve tried this 7-minute method, you’ll see just how effortless and reliable poached salmon can be.

Health Benefits of Salmon

Salmon is considered one of the healthiest proteins you can include in your diet, particularly if it’s wild-caught. It’s an excellent source of omega-3 fatty acids, which are known for reducing inflammation, supporting brain health, and improving cardiovascular function.

It’s also rich in high-quality protein, B vitamins, selenium, and potassium. The inclusion of salmon in a Paleo lifestyle adds variety and a nutrient-dense option that pairs well with vegetables, salads, and Paleo-friendly dressings.

Choosing the Right Salmon

Where possible, always opt for wild-caught salmon rather than farmed. Farmed salmon can be lower in omega-3s and is more likely to be treated with antibiotics and artificial dyes. In Australia, look for sustainably sourced wild salmon from New Zealand or Alaska when available.

Fresh fillets are ideal, but you can also use thawed frozen salmon – just be sure to pat it dry before cooking. Choose skinless fillets if you want a consistent poaching result, though it works just as well with the skin on (you can remove the skin after cooking if preferred).

How to Poach Salmon Perfectly

The key to perfectly poached salmon lies in keeping the heat gentle. The liquid should never come to a rolling boil – a low simmer is enough to cook the fish through while preserving its tenderness.

Use a shallow pan that allows the fillets to sit in a single layer. You can poach with plain water, but adding aromatics such as lemon slices, bay leaves, garlic cloves, or fresh herbs like dill or parsley will elevate the flavour beautifully.

Make-Ahead Meals with Poached Salmon

One of the best parts of this recipe is that poached salmon stores beautifully in the fridge. After cooking, let the fillets cool to room temperature before refrigerating in an airtight container. They will keep fresh for up to three days, making them an ideal component for meal prep or fast lunches.

You can flake the salmon over salads, mix it into cauliflower rice dishes, or combine with avocado and lime for a Paleo-friendly salmon smash. It also works well in wraps using lettuce leaves or collard greens as a base.

Ideas for Using Leftover Poached Salmon

  • Salmon salad bowls: Combine with mixed greens, cucumber, avocado, and a light vinaigrette.
  • Breakfast option: Flake into scrambled eggs with chives or dill for a protein-packed start.
  • Stuffed sweet potatoes: Mix with mashed sweet potato and herbs for a warm, comforting meal.
  • Cold platter: Serve with olives, boiled eggs, cherry tomatoes, and pickles for a quick grazing plate.

Customise the Flavours

This poached salmon recipe is simple, but it’s easy to customise depending on your taste preferences. Try these flavour variations:

  • Lemon & dill: Add fresh lemon slices and dill fronds to the poaching liquid for a bright, aromatic twist.
  • Asian-inspired: Add slices of ginger, a splash of coconut aminos, and spring onions to the water.
  • Garlic & bay: Add two smashed garlic cloves and a bay leaf for a more savoury profile.
  • Spicy version: Add a slice of red chili or a dash of your favourite chili seasoning for a gentle kick.

Serving Suggestions

This poached salmon works beautifully with a range of Paleo-friendly sides. Some of my favourites include:

  • Carrot and citrus salad
  • Grilled asparagus or zucchini ribbons
  • Mashed cauliflower with olive oil and garlic
  • Fresh mixed greens with a homemade dressing

The mild flavour of poached salmon means it pairs well with both fresh, zingy salads and richer, creamy vegetable dishes. You can serve it warm or chilled depending on the weather and occasion.

Paleo Pantry Essentials for Fish Dishes

Keeping a few pantry staples on hand can make it even easier to prepare fish dishes like this one on the fly. Some of the ingredients that pair beautifully with salmon include:

  • Coconut aminos
  • Lemon juice or apple cider vinegar
  • Dried dill or parsley
  • Chili flakes or homemade chili seasoning
  • Good quality olive oil for finishing

Having these basics ready allows you to whip up a balanced Paleo-friendly meal in minutes, especially if you’ve got poached salmon prepped and waiting in the fridge.

This Recipe is a Time-Saving Winner

This 7-minute poached salmon recipe is a game-changer for quick and easy meals. Additionally, the gentle poaching method ensures tender, flavourful salmon every time. It’s perfect for salads or to enjoy on its own.

If you're busy or don’t want to turn the oven on during the summer months, this is the ideal technique. It's ready faster than takeaway, with far more nutritional benefits and none of the questionable ingredients.

Final Thoughts

Learning how to poach salmon perfectly will open up a whole new set of easy and nutritious meal options in your Paleo repertoire. Once you realise how simple and foolproof it is, you’ll likely find yourself returning to this method again and again. Whether you’re making a quick lunch, prepping meals for the week, or trying to eat more anti-inflammatory foods, this recipe delivers on every front.

How do you cook salmon (and other fish)? I’d love to hear your tips in the comments below.

paleo recipe 7 minute salmon poached perfect fish

Did my address where I lived cause my asthma paleo

Did My Address Give Me Asthma?

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Long before I moved to Australia, I lived in an idyllic rural village in the South West of England, with open views of fields for miles around in each direction. The houses were beautiful cottages made of Cotswold stone, with roses in the gardens – and looked exactly as they would have a hundred years before. The local teenagers hung out by the park on horseback, and the two big houses hosted annual Summer Supper parties exactly as they had for generations. My elderly neighbour lived in the cottage his mother had been born in.

The village had a quaint old pub, a church, a nursery school, a post box and a play park. On the corner was a farm you could let yourself into, leave a couple of pounds in the honesty box, and help yourself to freshly laid eggs. The nearest shop was about six miles away, which was the closest option for even a pint of milk or loaf of bread (this was long before I’d ever even heard the word paleo). With miles of public rights of way, it was right in the middle of nature. And unfortunately a great big motorway.

Could where I lived have caused my asthma? Paleo lifestyle insights

The huge motorway was the main route from London to Wales and dissected the village in two. In the time I lived there, there was only one brief occasion when the constant rumbling of cars and heavy goods vehicles stopped – just for an hour or so. On this one afternoon, the entire motorway was closed after a serious accident. Rather than being blissful, the silence was eerie. Day in, day out, no matter how ungodly the hour, the roar of the motorway never ended. Along with the noise, the motorway covered the windows and walls of my should-have-been-yellow house, with a thick layer of dirt.

On hot days (rare in the UK), the better option was to be uncomfortably hot, rather than sleep with the windows open.

The fields that surrounded the village grew all sorts of different produce and it was fascinating to see a fallow field transform to a field of wheat in a matter of weeks – all from my kitchen window. Every so often I’d see the farm machinery spraying the fields, which would fill the air with a heavy, unpleasant smell for a couple of days. The type of smell you can taste, long before you get close to it.

Halfway down of one of the bridle paths, right next to the stream, was a huge steaming pile of (what I eventually learnt to be) human manure. I saw some of the best tomato plants I’ve ever seen growing up from that pile. The smell was one of the most unpleasant I’ve ever encountered, as made clear by my Labrador on her twice daily walks, who would do everything she could to drag me closer so she could have a good roll around in it (fortunately I was onto her and she never got to indulge in her penchant for excrement). Just when the pile looked like it couldn’t get any bigger, it would all but disappear, and I’d notice the smell had moved to the nearby fields, full of produce.

After living this healthy rural lifestyle for a year or two, I had a cold that just never went away. Or rather the cough never went away. No matter how much I’d cough, it would never quite resolve the need for the coughing. Eventually I went to the local-ish doctor (across the motorway, in the neighbouring village) expecting to be given some medication to clear up my cough. Without even getting so far as to see the doctor, a nurse heard my wheezing and coughing and instantly diagnosed asthma. Which I hadn’t realised you could develop, totally out of the blue, at the ripe old age of 23.

With the help of modern medicine, the coughing stopped, and it was manageable*

But I’ve always wondered, did where I live cause me to develop asthma?

If you developed asthma as an adult, what do you think caused it? I'd love to hear, in the comments below.

The Environmental Triggers We Often Overlook

It’s easy to romanticise rural living as a cleaner, healthier lifestyle – and in many ways, it is. But stories like mine highlight how even the most idyllic settings can conceal environmental hazards. When it comes to adult-onset asthma, there’s increasing awareness around the role of air pollution, chemical exposure, and even naturally occurring allergens like mould and pollen. The motorway was an obvious offender – with its continuous stream of diesel exhaust and fine particulate matter – but what about the less visible factors?

Studies have shown that living near major roads is associated with increased risk of respiratory issues, including asthma, especially when exposure starts early in life. But adult-onset asthma is also increasingly being linked to long-term low-level exposure to pollutants. That layer of grime on my windows wasn’t just unpleasant – it was a visible sign of microscopic irritants entering my lungs every day.

What’s in the Air We Breathe?

The air in my former village may have smelled of manure and wheat dust, but it also likely carried fine particles from pesticides and fertilisers. These are easily airborne – especially on warm, breezy days – and are known to irritate the respiratory system. The strong, lingering smells I noticed weren’t just offensive to the nose; they were signals that airborne compounds had reached concentrations high enough to trigger inflammation. Breathing them in daily, without realising it, could well have been a contributor to my symptoms.

Diesel fumes, ammonia from fertiliser, and dust from ploughing are all inhalable irritants. Over time, they can sensitise the lungs – leading to a condition like asthma, even in adults with no prior history. These environmental stressors may not cause a sudden illness, but rather a slow erosion of respiratory health that only becomes noticeable once symptoms are severe enough to interfere with daily life.

Adult-Onset Asthma: More Common Than You Think

Contrary to popular belief, asthma isn’t just a childhood condition. Adult-onset asthma is surprisingly common, especially among women in their twenties and thirties. Hormonal changes, prolonged exposure to pollutants, stress, and even lifestyle shifts can all act as triggers. In many cases, it’s a combination of genetic predisposition and environmental insult that flips the switch.

What makes adult-onset asthma different is its presentation. The symptoms are often more persistent, harder to control, and frequently mistaken for something else – like a lingering cold or chronic fatigue. For me, it was a dry cough and constant wheezing that simply wouldn’t go away. It took a nurse’s trained ear to realise it was something more serious.

The Paleo Connection: Could Diet Help?

It’s no coincidence that my asthma disappeared around the same time I dramatically overhauled my lifestyle – including my diet. While it was an unintended side effect of a more serious health scare, it has made me wonder whether systemic inflammation had a role to play. Could the modern foods I used to eat have been adding fuel to the fire?

The Paleo diet is built around anti-inflammatory principles – removing common irritants like grains, dairy, and processed sugars. Many people who adopt this way of eating report improved respiratory health, fewer allergy symptoms, and better immune resilience overall. It’s anecdotal, yes – but when you experience these changes firsthand, it’s hard to dismiss.

Reducing the toxic load on the body – from food, air, and even household products – may not be a guaranteed cure, but it certainly gives your body a better chance to thrive. For those with asthma, whether child or adult-onset, it’s worth considering a holistic approach to management, alongside medical treatment.

Looking Back with Clearer Eyes

It’s strange to look back now, knowing what I do. What seemed like peaceful countryside living was more industrial than I realised – just in a different disguise. The motorway that never slept. The fields doused in chemicals. The reeking pile of ‘natural’ fertiliser that fed the tomatoes. It all paints a more complex picture of health and environment than I understood at the time.

Would I live there again, knowing what I know now? Possibly, but differently. I’d invest in an air purifier, keep the windows shut on spraying days, and perhaps grow my own veggies away from the path of the wind. More importantly, I’d listen to my body sooner – and question what my surroundings might be trying to tell me.

Have You Considered the Impact of Where You Live?

If you’ve ever experienced a health change after moving, or developed a chronic condition with no clear cause, take a moment to think about your environment. It’s easy to overlook the role of place in our health journeys – but sometimes the answers lie in the background noise, quite literally.

I’d love to hear your stories – whether you’ve dealt with adult-onset asthma, or noticed unexpected health shifts after a move. Leave a comment below and let’s compare notes. Maybe we can help each other see what we’ve been breathing all along.

 

* Several years later (long after I’d left the village) my asthma was instantly cured as a side effect of life-saving treatment I received in a completely unrelated incident.

http://tinyurl.com/OzBundle

The Ultimate Wellness Bundle for Australians

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Finally – an all Australian ebook bundle! (I'm a bit late to share this with you, as it's only available until OCT 16th)

The Ultimate Australian Wellness Bundle contains 35+ eBooks (worth over $450) from 30 of Australia’s top healthy living experts and it can be yours for just $44.95!

If you aren't familiar with eBook bundles, they typically include a variety of eBooks from authors and bloggers in a particular niche, such as health and wellness.
They are sold at a discounted price for a limited time only. It’s a way for all of the contributors to get lots of exposure and to gain new readers, and an opportunity for our readers to get access to resources and eBooks they wouldn’t have seen or read before, or that they wouldn't be able to afford if bought separately.

This is the very first bundle to focus on exclusively Australian made resources! That doesn’t mean it’s only for Aussies. My international readers will find ALL of the eBooks highly valuable and relevant as well.

The eBooks and authors in this bundle have been carefully selected to provide the best quality material in one package – from paleo, raw and vegetarian whole food recipes and detox meal plans to tips and plans on how to reduce stress, tone up, sleep better and find balance and clarity in your life. Get some of that world-famous Aussie wellness spirit in your life!

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Here is a little taste of what’s inside:

  • Learn how to heal your gut with an informative, uncomplicated and achievable gut healing protocol from one of Australia’s favourite holistic nutritionists and whole food chefs Lee Holmes (Heal Your Gut).
  • Try 25 new, nutritionally balanced whole food breakfast recipes, which come with stunning pictures and detailed instructions and variations, from an experienced naturopath Georgia Harding ND (Rise & Shine – A Well Nourished Breakfast)
  • Learn about a revolutionary approach to running from two of Australia’s leading movement experts – Dr. Brett Hill and ultra-marathoner Kim Morrison – and fall in love with barefoot running, without the injuries. (The Barefoot Athlete).
  • Get 95+ yummy and healthy lunch box recipes and snack ideas suitable to many dietary requirements from healthy family specialists Stacy Clare and Cass Michelin (A Healthy Lunchbox & Whole Food Snacks eBooks)
  • Learn how to make raw cheesecakes with Jules Galloway (Desserts Raw & Simple), grain, gluten and refined sugar free chocolate hummingbird cake with Alice Nichols (Sweet), or a vegan triple coconut sorbet with Adele McConnel (Sweet Essentials)
  • Get tips and guidance on how to deal with change and stress in order to live a blissfully effortless and more mindful life with Tom Cronin (Path To Peace)
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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
Print Recipe
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

paleo network which type onion use yellow brown sweet red white shallot-min

Which Type of Onion Should You Be Using?

2 Comments

So you’ve got some red onions left over and no time to pop out to buy yellow ones – can you use them? Well onions aren’t all made the same, whilst it’s not the end of the world if you use the “wrong” type, for best results you’ll appreciate selecting the most appropriate type of onion for each recipe.

paleo network which type onion use yellow brown sweet red white shallot-min

Firstly, how to pick a good onion?

Make sure there are no obvious bruises or softness that may indicate the onion is old. They should feel heavy, firm and not have too strong-an onion odour before you peel them.

Brown Onions

Also known as yellow onions. These are the work-horse of the onion family and for me, the type I use most frequently. They can be used in many different dishes and are fairly sweet. The longer you cook them, the sweeter they'll be.

White Onions

Cook these exactly as you would brown onions, but you'll find them less sweet and with a sharper flavour. They'll hold their texture far better on cooking than the brown onion. If you're going for a raw recipe like a salsa, these would be my preference.

Sweet Onions

Whilst these may look similar to yellow onions, they are, as the name might suggest, even sweeter. These are another good option to eat raw in things like salads.

Red Onions

These taste similar to the brown onion, but won’t become as tender. They’re great for dishes requiring vibrant colour. The flavour can be toned down by soaking them in water before use, making them great to add to colourful salsas and salads.

Shallots

These are a lot milder and great for more delicate recipes where you don’t want a strong onion flavour to take-over.
So you’ve got some red onions left over and no time to pop out to buy yellow ones – can you use them? Well onions aren’t all made the same, whilst it’s not the end of the world if you use the “wrong” type, for best results you’ll appreciate selecting the most appropriate type of onion for each recipe.

paleo network which type onion use yellow brown sweet red white shallot-min

Firstly, how to pick a good onion?

Make sure there are no obvious bruises or softness that may indicate the onion is old. They should feel heavy, firm and not have too strong-an onion odour before you peel them.

Brown Onions

Also known as yellow onions. These are the work-horse of the onion family and for me, the type I use most frequently. They can be used in many different dishes and are fairly sweet. The longer you cook them, the sweeter they'll be.

White Onions

Cook these exactly as you would brown onions, but you'll find them less sweet and with a sharper flavour. They'll hold their texture far better on cooking than the brown onion. If you're going for a raw recipe like a salsa, these would be my preference.

Sweet Onions

Whilst these may look similar to yellow onions, they are, as the name might suggest, even sweeter. These are another good option to eat raw in things like salads.

Red Onions

These taste similar to the brown onion, but won’t become as tender. They’re great for dishes requiring vibrant colour. The flavour can be toned down by soaking them in water before use, making them great to add to colourful salsas and salads.

Shallots

These are a lot milder and great for more delicate recipes where you don’t want a strong onion flavour to take-over.

What type on onions do you use in which dishes? Do you eat them raw?

Storage tips for keeping onions fresh

Once you've picked the perfect onion, knowing how to store it properly can make all the difference. Whole onions should be kept in a cool, dark, and well-ventilated place. Avoid storing them near potatoes, as both release moisture and gases that can lead to spoilage.

If you've only used half an onion, wrap the unused portion tightly in cling film or store in an airtight glass container and refrigerate. It’s best to use it within a few days to maintain freshness and avoid odours tainting other foods in your fridge.

Onions and cooking techniques

How you cook an onion can dramatically change the flavour profile of your dish. For example:

  • Caramelising: Slowly cooking sliced onions in a bit of fat over low heat releases their natural sugars, resulting in a sweet, deeply flavoured addition to meats or stews.
  • Sautéing: A quicker cooking method, sautéed onions add flavour depth to stir-fries, omelettes, and sauces.
  • Roasting: Roasting thick wedges of onion brings out their sweetness and adds a lovely charred edge that works well in tray bakes or served alongside roast meat.

The nutritional case for onions

Aside from their culinary versatility, onions also offer an impressive nutritional profile. They are a good source of:

  • Vitamin C – for immune health and collagen production
  • Folate – supporting cell function and tissue growth
  • Antioxidants like quercetin – which may help reduce inflammation

Including onions in your meals is an easy and inexpensive way to boost nutrient density while adding heaps of flavour.

Raw vs cooked onions: pros and cons

Eating onions raw preserves more of their vitamins and enzymes, but they also have a stronger flavour and may be difficult for some people to digest. If you’re using them raw in salads or dressings, choose sweet or red onions and slice them thinly.

Cooked onions, on the other hand, become much milder and sweeter as their sugars break down. They also lose some of their nutritional content, but many people find them easier on the digestive system.

Experimenting with less common varieties

Beyond the standard supermarket types, there are many lesser-known onions worth exploring:

  • Spring onions (scallions): Mild and slightly sweet, perfect for garnishing soups and stir-fries.
  • Chives: Delicate, grassy flavour, ideal in creamy dressings or scrambled eggs.
  • Pearl onions: Small and sweet, often used in stews or pickled.

These varieties can introduce new layers of flavour to your dishes and are well worth trying, especially if you shop at farmers markets or grow your own.

Why onions are Paleo-friendly

Onions are completely compatible with a Paleo lifestyle. They’re naturally low in calories, high in antioxidants, and free from processing. Better still, they pair beautifully with meat, vegetables, and healthy fats — making them a staple in countless Paleo recipes.

Their prebiotic fibre content also feeds beneficial gut bacteria, promoting better digestive health and potentially improving immune function. So next time you’re cooking up a Paleo feast, don’t be shy with the onions.

Final thoughts: make onions work for your cooking style

Whether you're making a rich stew, a fresh salad, or a spicy stir-fry, there’s an onion that’s perfect for the job. Knowing the differences between each type — and how best to prepare and store them — will only elevate your home cooking.

So next time you reach for an onion, make it an intentional choice. Your tastebuds (and your body) will thank you.

What type on onions do you use in which dishes? Do you eat them raw?

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?

picky eater paleo diet fussy 2-min

How to Get a Picky Eater to Go Paleo

2 Comments

We’ve all heard about those people who come with a huge list of foods they cannot possibly eat. Or worse still, those who can only eat from a restrictive list of very specific foods – and the acceptable foods always seem to be things like pizza or chicken nuggets, rather than green vegetables.

So when you know a paleo approach will benefit the picky-eater’s health, how can you help them break through their fussiness, to give paleo a fair go?

picky eater paleo diet fussy 2-min

Firstly, start off with a list of what your picky eater will and won’t eat (at the moment).

Why are they a picky eater?

Firstly, you need to understand why they’re a picky eater. Are they just a creature of habits, deeply stuck in their ways? Have they been eating the same restricted foods since childhood? If this is the case, could these familiar foods be somehow comforting to the picky eater? Or perhaps the reality is your picky eater is addicted to processed foods?

If they do lean heavily towards these foods, it’s best to ease them into paleo slowly. They like pizza – so make them a paleo pizza. Pasta addict – give them some pasta alternatives. Cake fan – wean them off slowly with some paleo baked treats.

What if they genuinely don’t like lots of foods?

If they absolutely hate the taste of lots of paleo-friendly foods, have they actually tried them recently? Is a memory of nasty Brussel Sprouts from school-days putting them off all green vegetables? Try re-exposing them to these foods again, if they’re willing to try them several times, they may find their tastes change. If this doesn’t work, how about hiding the veggies in a sauce, smoothie, or other dish and starting from there? Spinach is a great vegetable to add to dishes, as it vastly reduces in volume once it’s cooked, so could be barely noticeable in a curry.

Another possibility is that your picky eater has sensory issues – that is they are bothered by the texture and flavour of the foods they eat. Find out what is acceptable to them, and see if it can be replicated. If they like a crunchy texture, perhaps a dehydrator will be key.

Helping picky eaters go Paleo

Dealing with a picky eater can be one of the biggest hurdles when introducing a Paleo lifestyle to the household. Whether it’s your child, partner, or housemate, getting them on board can make all the difference.

Start with safer versions of their favourite meals

Rather than introducing entirely unfamiliar meals, try “Paleo-fying” their favourites. Swap pasta for spiralised zucchini or sweet potato noodles. Create chicken nuggets using almond meal and oven-bake them instead of frying. These small changes help ease the transition without sparking food resistance.

Use textures and preparation styles they enjoy

If your picky eater likes crunchy textures, try making dehydrated veggie chips from kale, beetroot, or carrot. If they prefer soft, blended textures, sneak in puréed veggies into soups or sauces. The way a food is cooked can have just as much impact on acceptance as the flavour.

Get them involved in meal prep

Let picky eaters help choose a Paleo recipe and prepare it with you. Touching, smelling, and cooking the food can remove the mystery and increase the chance they’ll try it. Plus, they’ll feel a sense of ownership over the meal.

Don’t force it — offer consistently

Pressuring someone to eat a food they dislike often reinforces the aversion. Instead, continue to offer small portions of the food in different ways. It can take 10 or more exposures before someone is comfortable trying a new food.

Try new seasoning combinations

Sometimes, picky eaters dislike the flavour profile rather than the food itself. Experiment with different herbs and spices. For example, if broccoli is a no-go when steamed, try roasting it with garlic, lemon zest and olive oil. You might be surprised how much flavour can change perception.

Celebrate small wins

If your picky eater tries something new — even a bite — celebrate that. Building confidence and curiosity is often the path forward. Keep a mental list of foods they now tolerate, and rotate them to maintain variety.

With patience, creativity, and a flexible approach, even the fussiest eaters can learn to embrace a cleaner, more nourishing Paleo plate.

Have you helped a formerly picky eater expand their food horizons? How did you do it, do share, in the comments below.