Paleo Archives - Page 5 of 34 - The Paleo Network

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.

Fail-Proof Poached Chicken (Paleo)

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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.

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

Cook Time15

Total Time25

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:

Paleo salads with chicken and avocado
Stuffed sweet potatoes
Chicken lettuce wraps
Soups and stews
Shredded chicken with courgette, olives, and tomatoes

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:

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

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

Which Type of Onion Should You Be Using?

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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.

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.

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

White Onions

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

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?

What Happens to the Ugly Ones?

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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.

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?

How to Get a Picky Eater to Go Paleo

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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?

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.

Paleo is old news, it’s all about the Pegan diet now…

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Have you heard of Pegan? It’s what you get when you combine Paleo, with Vegan. So…. How does that work?

Well, as we know, Paleo is eating natural, whole, unprocessed foods: meat, fish, eggs, vegetables, nuts, seeds and fruit. Vegan is a whole step further than vegetarian and doesn’t involve any food that comes from an animal. So no meat (obviously), but also no eggs and no dairy. Vegans would typically turn to grains for energy and legumes (like soy) for protein.

When Paleo + Vegan = Pegan, we’re left with just vegetables, nuts, seeds and fruit. There’s no grains, no legumes, no meat, no fish, no eggs and no dairy. The food would be GMO-free, ideally organic and free of chemicals and preservatives.

On a Pegan approach cooking is harder, as vegan friendly oils like vegetable, soybean, canolia, sunflower oil or margarine aren’t allowed as they aren’t paleo. Paleo friendly oils like animal fats (tallow, lard, bacon grease etc) butter and ghee aren’t allowed because they’re not vegan. This leave good old coconut oil, olive oil, and perhaps other nut oils like macadamia and avocado oil to cook with.

To make a Pegan diet work, you’d need to really focus on fats and proteins and would need to rely on foods like avocado, coconut and nuts for fat consumption – whilst at the same time making sure not to over eat nuts, and upset your omega 3/ 6 ratio. Protein would have to be sought from seeds, vegetables and nuts. The bulk of your diet would need to be plant food, with lots of leafy green vegetables.

My verdict on the Pegan Diet

I can’t help but see the Pegan diet as just too restrictive. I think it would be almost impossible to obtain sufficient B-vitamins from this diet alone, without supplementing. But I do think we can take a few things from this Paleo-Vegan approach.

Instead of focusing on having meat & fish in our diet, I think we should focus on the quality of that meat and fish. Where we can, we should be eating organic, ethical meat. Fish should be wild, line caught and we should consider mercury content. I think eggs are a great food to eat – but again, quality is everything. And where eggs aren’t stamped, we need to be even more careful to make sure we know where our eggs are from. I think a vegan diet places more emphasis on vegetables than paleo sometimes does – and it’s a good reminder that we should make sure we’re eating a wide variety of differently coloured veggies.

Would you go Pegan? Or is It a step too far?

six ways to stick to paleo diet hard to stick to paleo network-min

6 Ways to Make Your Paleo Diet Easier

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A common response to the idea of eating a paleo diet, is that surely it must be so difficult to stick to. All the changes, all the cooking – it seems impossible to keep up, long term, right?

Well, I think once you’ve established a few habits and patterns, it would be harder not to stick to it.

Here’s six ways to make sure it’s not hard to stick to a paleo diet, but becomes an easy part of your life

six ways to stick to paleo diet hard to stick to paleo network-min

1. Know why it makes sense

If you’ve researched and read about paleo and why it works, it becomes so much easier to stick to

2. Try it, properly

If you can stick to a strict version of a paleo diet religiously, for 30 days you’ll have the chance to see what difference it makes to you. You’ll observe how differently you feel in terms of energy, skin, sleep, mood and specific health issues. Knowing that eating paleo can significantly improve your health will make it much, much harder to go back to your old way of eating.

3. Support

Support can make the world of difference. Paleo has got so popular, you’ll hopefully have someone in your life following it too. But as time goes by and people see the changes in you, they’re more likely to give it a try too. If you don’t have any real life support, check out meetups in your area, you’ll find local support and encouragement will make all the difference to your sticking power.

4. Organisation

A lot of people waiver from their paleo diet due to lack of organisation. You overslept and missed breakfast, or got home too late to cook. One non-paleo meal becomes two, then before you know it you’re more 20/80, than 80/20. I find batch cooking at the weekend helps a lot with this, making sure my freezer is stocked with paleo meals that just need to be reheated. A paleo emergency stash at work (of nuts, jerky and even tinned fish) can ensure you’re not caught hungry with no options. If you know you’re going to a social function that’s likely to have poor food choices, plan in advance and either take something along, or even eat before you go – this way it won't be hard to stick to paleo.

5. Workout alternatives

You’re not going to be eating bread, or pasta on your paleo diet. But if you can come up with alternatives and substitutions, you’ll be ready to deal with situations where you’d have eaten those foods. Used to take sandwiches to work? Try taking wraps instead (made with lettuce, or nori). Used to have spaghetti Bolognese every Friday? Try it with zucchini noodles instead. Not so hard to stick to anymore!

6. Be realistic

It’s important to avoid being too “all or nothing”. It’s easy to slip and have one small non-paleo thing, then tell yourself it’s all ruined, you might as well write the day/ week off. Instead, take a more flexible approach. Maybe agree with yourself to be 80/20 paleo. That is 80% of your diet is paleo, and you’re ok with up to 20% “not paleo”. If you strive for 100%, but achieve 80% you won’t be disappointed with yourself.

How easy do you find it to stick to paleo? What tips would you give to others finding it hard to stick to a paleo diet?

What Is Borderline Paleo Food?

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

Dairy

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

Fruit

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

Safe starches

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

Non-paleo “Vegetables”

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

Paleo sweeteners

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

Paleo baked goods

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

Pseudo grains

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

Manufactured meat

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

Weird paleo google searches paleo network-min

This month’s weird google searches

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I’ve written before about the bizarre google searches that lead to people finding my blog. So I thought it was time I shared some new ones – and of course answered them, just in case they’re still looking for their answer.

what to feed a maltese dog that has allergies and is sick of eating kangaroo mince???

That age old problem when your dog is fed up of kangaroo meat eh…. Another person googled…

my staffy won’t eat anything else except cooked chicken

So it looks like there is a global problem with dogs being fussy or selective eaters. My advice, as a non-current-dog-owner is not to give in to your dog’s picky or selective tendencies and just feed it whatever you choose.

Weird Paleo-related Google searches on the Paleo Network

Despite the magic protective powers of the paleo diet, it looks like some people have still been getting colds – and even the flu! Surely there must be a mistake?

why do i have a cold on a paleo diet
what is this flu that's going around melbourne
virus going around canberra
bad flu going around Sydney

If you’re going out and about in Melbourne, Canberra or Sydney – look out for germs!

how do I get more oil in my diet but not fat?

Hmmm, I hate to break it to you – but oil is fat. Coconut oil, olive oil, peanut oil – they’re all fat….

paleo replacement for peanut butter and jelly sandwich

Well this is a difficult one. The classic PBJ is made of bread – not paleo; peanut butter, not paleo; and jelly/ jam – not paleo. How about if we substitute the bread for celery, swap the peanut butter for almond butter and use real strawberries as an alternative for the jelly? Not quite doing it for you?

started paleo and my wife says I smell different

Perhaps you’ve spilt bone broth down your shirt?

what animal parts make mince
what part of the cow is mincemeat

I wish I could say the rump, but in reality the whole point on mince/ ground meat is to make use of parts of the animal that would otherwise be wasted. So your answer is likely to be mainly the offcuts.

coconut oil for suffocating insect

Er, how about no? Maybe you could let it outside if it’s bothering you?

paleo alternative for lasagne can be penne pasta

Sorry to be the bearer of bad news, but it’s not the shape of the pasta that makes it not paleo. Spaghetti, Fusilli, Vermicelli, Fettuccine, Tagliatelle, Macaroni or Farfalle – it doesn’t matter – they’re not paleo.

margarine substitute paleo

This is an easy one – how about coconut oil or butter (if you do dairy)

paleo substitute for soy turkey

Gosh, I must be missing something here. Instead of eating synthetic soy turkey, what could you possibly have that is paleo instead? Hmmmmm…. How about TURKEY?!

should I eat genetically modified crops?

Probably best to avoid those GMO’s…

kangaroo versus ostrich fillets which is better?

Decisions, decisions…. Kangaroo or Ostrich. It can be hard living in Australia sometimes. Having never tried Ostrich, I don’t feel qualified to comment – if you have, perhaps you could help this person out by leaving your preference in the comments?

will I still have weight loss on paleo if everything isn’t organic

Whilst in an ideal world everything we’d eat would be organic (local, seasonal and unprocessed), in the real world it’s not always so easy. Fortunately this shouldn’t impact on your weight loss efforts.

what kind of knives do they use on my kitchen rules

Good question! And one that seems hard to find the answer too. Master Chef use Global Knives, and judging by the amount of blue band aids the contestants have – they’re clearly very sharp!

is buying a restaurant in a food court a good idea

Well, I might be biased, but I’d say probably not if it’s a fast food restaurant, I don’t think they’re doing so well these days. But a real food restaurant – now we’re talking!

paleo crocodile recipe

Unfortunately I’m all out of paleo crocodile recipes at the moment, but as soon as I’ve experimented with snake recipes, I’ll move straight onto crocodile recipe development!

is the teflon coating on paleo

No, definitely not. Don’t eat it – and if it starts to come off, it’s time to throw your pan away!

what counts as two dress sizes

Er, is this a trick question? Maybe going from a size 14 to a size 10?

Even More Strange Google Searches (And What They Say About Us)

Apparently, the internet is full of curious minds—and Google is where those curiosities end up. Every month, I see a new wave of hilariously bizarre, oddly specific, and occasionally alarming searches that somehow direct people to my little Paleo blog. Below are some fresh ones that recently popped up. Let’s unpack them together, shall we?

“how to eat paleo without eating vegetables”

Ah, the holy grail of lazy caveman eating. Technically, yes—you can eat meat, eggs, and fruit and still call it Paleo-ish. But vegetables are kind of the point. Fibre, micronutrients, antioxidants—you know, the stuff your gut microbiome throws a party over? Maybe try hiding some spinach in your morning eggs and see if anyone (even you) notices.

“paleo cereal that tastes like Coco Pops”

I admire the ambition here. While there’s no exact Paleo equivalent of chocolate rice puffs, you could try toasting coconut flakes with cacao and a drizzle of maple syrup for a crunchy cereal fix. It won’t snap, crackle or pop—but it might just satisfy that nostalgic craving.

“why am I still bloated on paleo”

Oh friend, I hear you. It could be too many nuts, cruciferous veg, or perhaps you're suddenly downing more meat than a lion at a barbecue. Also, chewing slower helps (so does not stress-eating half a tray of baked sweet potatoes at 10pm, just saying).

“how to do paleo without quitting coffee\”

This one hits home. Paleo purists may say to ditch it, but most of us aren’t giving up our morning brew. Try it black, or add a dash of coconut milk. Just skip the sugary syrups and barista blends with mystery ingredients.

“paleo for kids who only eat beige food”

If your toddler’s ideal food pyramid is shaped like a potato chip, you’re not alone. Paleo chicken nuggets (made with almond meal or coconut flour) and homemade sweet potato chips are a great start. Also, try pancakes made with banana and egg—they’re beige and secretly nutritious.

“do cavemen eat at Subway”

Short answer: no. Long answer: only if you’re in a post-apocalyptic theme park and the Subway is run by velociraptors. But if you’re in a pinch, order a salad bowl and skip the dressing. Close enough?

“is rice paleo if I say it is”

This sounds like a philosophical argument in the making. Technically no, rice is a grain and not Paleo. But if your version of Paleo includes white rice as a personal exception? Then maybe you’re following “Paleo with benefits.” Just don’t tell Loren Cordain.

“how to explain paleo to my grandma”

Tell her it’s like how she used to eat when she was young—meat, veg, broth, eggs, fruit, and none of that microwave packet stuff. If she nods and offers you a biscuit, you’re halfway there.

“is wine paleo if it's organic”

Now we’re getting technical. While wine isn’t part of a strict Paleo diet, many people include the occasional glass—especially if it’s sulphite-free and made with minimal intervention. It’s a grey area, but hey, Paleo isn’t a religion. Cheers to moderation!

“can I be paleo if I hate cooking”

Absolutely! You just need to embrace batch cooking and simple meals. Roast a tray of chicken thighs, bake a bunch of sweet potatoes, and sauté some frozen veg in coconut oil. No Michelin stars required.

“do cavepeople eat cupcakes”

If they did, they were hiding some serious baking skills. But today, we’ve got almond flour, coconut flour, and natural sweeteners to help us cheat the system. Paleo cupcakes? Yes. Just don’t eat six in one sitting and call it ‘ancestral health’.

“what if I eat paleo but still want snacks at night”

We’ve all been there. Keep a stash of Paleo-approved snacks like boiled eggs, beef jerky, or a handful of macadamias. Better yet, prep some bliss balls with dates, cacao and almonds for when the sweet tooth strikes.

“paleo food for hangover”

The modern hunter-gatherer occasionally overdoes the fermented grape, I get it. Scrambled eggs with avocado, bone broth, and a banana can do wonders. Hydrate, sleep it off, and try not to regret dancing barefoot on that pub table.

“how to do paleo when your partner keeps buying bread”

Ah, the ancient art of cohabiting with non-believers. My advice: smile, nod, and designate a “carb zone” in your kitchen. Then proceed to cook the most delicious Paleo meals possible until they secretly convert.

“paleo air fryer recipes that don’t taste like sadness”

Challenge accepted. Try air fryer buffalo cauliflower, crispy chicken wings, or salmon patties. Drizzle with tahini or aioli made with avocado oil. Boom—no sadness in sight.

“can I survive on sweet potato and bacon”

Technically yes, but your gut and your doctor might stage an intervention. Throw in some greens and call it a meal, not a dare.

“how to do paleo without being annoying at parties”

Pro tip: offer to bring a dish. Paleo devilled eggs, meatballs, or dark chocolate bark travel well and make you look generous, not difficult. Plus, you’ll always have something you can eat.

“paleo-friendly foods that don’t feel like a punishment”

If your Paleo meals feel like punishment, you’re doing it wrong. Think butter chicken with cauliflower rice, zucchini fritters, lamb koftas with tahini drizzle, or chocolate mousse made with avocado and cacao. There’s so much joy to be had—no deprivation required.

So, what have we learned?

The internet is full of Paleo-curious, Paleo-confused, and occasionally Paleo-sarcastic people trying to find their way. If that’s you—welcome. You’re among friends here. The Paleo lifestyle doesn’t have to be boring or rigid; it can be funny, flexible, and full of flavour.

And if you’ve found this page because you googled something like “paleo sandwich that looks like a turtle” or “caveman meal prep containers,” please say hi in the comments—I’d love to know what else is floating around in the Google-verse!

The avocado economy economy global prices Paleo Network 2-min

The Avocado Economy: Why You’re Paying More

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It's no secret that avocados are one of the best paleo foods you can get. Full of fat, the foundation of an amazing dessert recipe and with loads of alternative uses, you just can't beat an avocado.

The frustrating thing is how expensive they are. They literally grown on trees, after all.

Exactly how expensive?

Given that we've just come out of summer here in Australia, we grow them here, surely they should be cheap about now? In the Northern Hemisphere, they've presumably been imported, so you'd expect them to be at their most expensive about now?

So I compared prices of avocados available today, in Australia, the US, the UK, Canada and South Africa. Obviously prices will vary wildly in each country, but this should give an indication. You can save buying in bulk, but for the purposes of comparison, I took the single price. I converted currencies into Australian dollars at today's exchange rate, which could wildly fluctuate by the time you read this.

What did I find?

South Africa was by far the cheapest, working out at under $1 (Australian dollar) – hardly surprising given that they grow their own and have just come out of summer too.

Moving over to the Northern Hemisphere, Canada and the US are similarly priced, at $2.36 and $2.22 each. Surprisingly the UK is even cheaper at under $2 each. Though disclaimer – I've yet to have a good avocado there.

So where does that put Australia? Yes, you maybe guessed it – the most expensive avocado I found at almost $3 each. Three times the cost in South Africa.

I would love to understand why they are so expensive here, I fear the answer is as simple as “because they're prepared to pay it”. When I can buy a 1 kilo bag of carrots for $1, I can't see why avocados are so much more expensive. If you've got any thoughts or insight, I'd love to hear it in the comments.

Well, until prices come down, or I manage to grow an avocado tree in my garden, it's going to be carrots for dinner.

The Rise of the Avocado Economy

Avocados haven’t just become a staple in paleo households — they’ve become a global obsession. From smashed avo on toast to green smoothies and paleo-friendly brownies, this fruit is now a premium item on grocery lists and cafe menus worldwide. But what used to be a humble backyard fruit has become a highly commercialised and politicised commodity. The modern avocado economy is impacted by international trade agreements, water scarcity, weather fluctuations, transportation costs, and global demand. The result? A fruit that grows abundantly on trees can now command a price tag that rivals meat in some markets.

Seasonality and Supply Chains

Australia is lucky to have a climate well suited to avocado production, particularly in Queensland, Western Australia and northern New South Wales. But even with local growing regions, supply is not as straightforward as it seems. Avocados are notoriously fussy about when and how they ripen. If demand spikes unexpectedly or adverse weather conditions hit during the growing season, it can cause shortages that take months to resolve. Because they bruise easily and have a short shelf life once ripe, the logistics of storage and transportation play a big role in price too — even when buying local.

Export Incentives and Domestic Prices

One factor often overlooked in the avocado pricing conversation is the global export market. Australian avocados are increasingly shipped overseas, particularly to Asia, where demand is growing and consumers are willing to pay premium prices. For producers, exporting can be more profitable than selling domestically. As a result, more of the local harvest is redirected abroad, reducing the volume available to Australian consumers and driving up domestic prices. This economic decision benefits growers, but it’s frustrating when you’re standing at the checkout wondering why two avocados cost more than a whole roast chicken.

Water Usage and Environmental Impact

Another issue affecting the affordability of avocados is their water footprint. Growing a single avocado can require up to 70 litres of water, depending on the region and climate. In times of drought or with increased focus on sustainable farming practices, this high water usage is coming under scrutiny. In areas where water allocation is tightly controlled — such as parts of Western Australia — farmers may face additional costs or restrictions that further increase the price of production. Ultimately, those costs are passed on to the consumer.

Are Avocados Worth the Price?

From a nutritional standpoint, avocados remain one of the best-value health foods around. They’re rich in monounsaturated fats, fibre, potassium, B vitamins and antioxidants. For those following a paleo or keto approach, they offer a perfect macronutrient profile: high fat, moderate fibre, and zero sugar. They’re also incredibly versatile, used in everything from guacamole and salads to smoothies and desserts. But when prices surge close to $3 or more per fruit, it becomes harder to justify including them in your regular rotation.

Tips for Saving on Avocados

If you’re trying to stick to a paleo diet without blowing your food budget, there are a few ways to make avocados more affordable:

Buy in bulk when in season: Prices usually drop in winter and spring. Purchase a few unripe ones and stagger their ripening using the paper bag method.
Visit local markets: Farmers markets and roadside stalls sometimes sell avocados at far lower prices than supermarkets, especially if the produce is misshapen or slightly bruised.
Use frozen avocado: Some supermarkets now sell frozen avocado chunks, which are ideal for smoothies and recipes where texture isn’t crucial. They’re usually cheaper per kilo and have a longer shelf life.
Grow your own: If you’ve got the climate and space, an avocado tree is a long-term investment worth considering. Some dwarf varieties grow well in large pots.

Substituting When Necessary

Until prices become more stable or your homegrown supply kicks in, it might make sense to rotate your fats. Olive oil, coconut oil, tahini and nuts are all great alternatives that offer healthy fats and are often more affordable per serve. For creamy textures in dips or dressings, steamed zucchini or cauliflower with a splash of olive oil can sometimes fill the gap. Mashed sweet potato or pumpkin also makes a good avocado substitute in baking recipes, depending on the texture and taste you’re aiming for.

The Future of Avocado Pricing

Unfortunately, there’s no clear sign that avocado prices will decrease significantly any time soon. With global demand continuing to rise, and climate conditions becoming less predictable, they’re likely to remain a premium item for the foreseeable future. However, consumer pressure for more local, accessible produce and increased domestic production may eventually help balance the scales. In the meantime, being strategic with your purchases — and flexible with your recipes — will help you enjoy the benefits of avocados without compromising your budget.

What’s the Verdict?

Avocados are undoubtedly a paleo superstar food — but in Australia, they’re not the budget-friendly choice we might hope for. Whether it’s due to export priorities, water limitations, or just supply and demand, the avocado economy is far more complex than the fruit’s humble appearance suggests. Until prices ease or your backyard tree starts bearing fruit, it might be time to rethink how often avocados appear in your weekly meal plan. And if all else fails, there’s always a trusty bag of carrots waiting to be turned into something delicious.

“Eat Margarine or Your Family Will Die” – Really?

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“Health food” commercials are getting worse and worse – and of course I'm not referring to adverts for kale or grass-fed beef. I'm talking about products with a list of unpronounceable ingredients – products I go out of my way to avoid. And given that you're reading my blog, I suspect you do too.

There seems to have been a huge turn here. It seems to slow be becoming the norm to eat an unprocessed diet of real, whole foods. Avoiding processed carbs like bread and pasta seems to be slowly becoming mainstream, and a feat of fat is definitely starting to disappear. I get the impression the manufacturers of all those other food-like-products are getting worried…

So which advert has been annoying me most this week?

Flora Pro-Activ

Cue upset wife that her husband has high cholesterol. He undertakes the Flora Pro-Activ challenge for three weeks, has his cholesterol re-checked. Ends with happy wife, now her husband isn't about to drop dead due to a high cholesterol invoked heart attack.

So what is the Flora challenge? For three weeks you eat 25 g of Flora every day, make sure you eat your wholegrains, replace BAD saturated fat with healthy saturated fat and generally keep your fat as low as possible. Nooo!

And what does Flora Pro-Activ actually contain?

Ingredients: Water, Vegetable Oils (30%), Plant Sterol Esters (12.5%), Buttermilk, Modified Waxy Corn Starch, Salt (1%), Emulsifiers (Mono-and Diglycerides of Fatty Acids, Sunflower Lecithin), Preservative (Potassium Sorbate), Citric Acid, Flavourings, Colour (Beta Carotene), Vitamin A and D

And evil butter? Let’s remind ourselves of the dangerous ingredients that contains: Pasteurised Cream (from Milk), Water, Salt. Three ingredients that I have in my kitchen; compared to unidentified “vegetable” oils and a host of ingredients not available at the local farmers market.

Despite a lot of research showing a higher cholesterol actually lowers the risk of heart attack, of course, these companies still like to keep us fearing cholesterol. More worrying is the margarine they want us to eat to benefit our health – so chemically processed, they are a fat that our bodies don’t recognise at all.

The other issue, is the claim that the plant sterol esters in this product actually lower your cholesterol. The adverts make it sound like a magic potion, with the ability to dramatically cut your cholesterol in a matter of days. The reality is that alone, these chemicals can supposedly only reduce cholesterol by a maximum of 10% (average results presumably a lot lower) – and of course that’s assuming reducing cholesterol is a good thing.

All in all I find the advert extremely misleading and think it’s outrageous that they come into our homes every day, suggesting that if you love your family, you need to make sure they eat 25 g of margarine a day – or risk losing them to heart disease.

The Myth of Margarine: What’s the Real Health Risk?

For years, margarine was touted as the heart-healthy alternative to butter — a spread allegedly designed with your arteries in mind. But now that we’ve pulled back the curtain on what margarine actually contains, many of us are asking a far more sensible question: why were we ever told to eat this in the first place?

The truth is, margarine is an ultra-processed product engineered in labs and pumped full of chemically altered fats. These fats, including trans fats and processed polyunsaturated oils, are nothing like the natural fats our bodies evolved to metabolise. And no amount of rebranding or health halo marketing can change that.

What Happened to “Natural”?

It’s amazing to witness the food industry’s efforts to redefine what’s “healthy.” Butter, cream, eggs — once demonised — are now slowly regaining their rightful place in real-food circles. And while health-conscious communities have been embracing whole foods and ancestral eating patterns for over a decade, mainstream advertising is only just starting to notice. But instead of embracing these shifts, many brands are scrambling to cling to their outdated models, doubling down on their margarine and cholesterol-fear campaigns.

“Cholesterol Lowering” – But At What Cost?

Let’s talk about the elephant in the room: cholesterol. The suggestion that lowering cholesterol is always a positive outcome is deeply flawed. Numerous studies have shown that cholesterol is essential for hormone production, brain function, and cellular repair. Lowering it artificially through chemical means, without addressing the underlying cause of poor health, could actually be harmful.

Not to mention, many of these cholesterol-lowering spreads (like Flora Pro-Activ) aren’t doing anything particularly miraculous. As mentioned, their key active ingredient — plant sterol esters — might reduce LDL cholesterol levels by around 10% at best. And that’s in ideal conditions, alongside a textbook-perfect low-fat, grain-heavy diet. But does this reduction equate to reduced risk of heart attack or stroke? The evidence simply isn’t conclusive.

Marketing vs Science: Who Do You Trust?

When you see a glossy commercial that plays on fear and emotion — a worried wife, a serious voiceover, a heartfelt pledge to “take control” — you’re not watching science. You’re watching marketing. These ads aren’t concerned with long-term health outcomes; they’re focused on brand loyalty, product sales, and cleverly timed emotional triggers.

Compare that to the growing body of independent research that’s highlighting the role of nutrient-dense, unprocessed foods in long-term wellbeing. More and more nutritionists, doctors and ancestral health advocates are saying the same thing: eat real food, minimise inflammatory ingredients, and don’t fear healthy fats.

The Paleo Perspective on Spreads and Fats

If you’re following a Paleo lifestyle, the idea of margarine probably seems laughable. Why would you swap something like grass-fed butter or ghee — both rich in vitamins A, D, E and K2 — for a synthetic product with preservatives, chemical stabilisers, and ambiguous “vegetable oils”?

Butter, coconut oil, animal fats and olive oil have stood the test of time. These are fats our ancestors consumed, often in abundance, without the chronic health epidemics we face today. Margarine, by contrast, is a modern invention born out of post-war industrialisation and misguided dietary guidelines — guidelines that are only now being dismantled as the science catches up.

The Bigger Problem with “Health” Products

Flora Pro-Activ isn’t the only product blurring the line between food and pharmaceutical. Every aisle in the supermarket is filled with processed products dressed up with buzzwords: “cholesterol friendly,” “heart smart,” “low GI,” and “plant-based.” But if you flip the packet and read the ingredients, it’s a different story entirely.

These labels exist to distract you from what’s really going on: ultra-processed food manufacturers are cashing in on health trends without genuinely supporting better health outcomes. They’re relying on outdated nutritional myths and fear tactics to keep consumers locked into a cycle of dependency on fake food — while real food sits quietly on the perimeter of the store.

What Can You Do Instead?

So, what’s the alternative to taking a “cholesterol challenge”? It’s simpler than you might think. Here are some truly health-supportive swaps:

Use butter or ghee from grass-fed sources — it’s natural, nourishing, and doesn’t require a marketing campaign to prove it.
Choose olive oil or avocado oil for cold applications, and coconut oil or animal fats for high heat cooking.
Eat a nutrient-dense diet full of vegetables, pastured meats, nuts, seeds and wild seafood — real foods your body recognises.
Get your fats from whole sources like eggs, oily fish, olives and coconuts.

You don’t need a challenge. You need information — and real, nourishing food that doesn’t come with a side of marketing spin.

Conclusion: Trust Your Instincts, Not the Ad Break

The next time an ad tries to scare you into believing your breakfast spread will determine whether you live to see your grandchildren, pause. Think critically. Ask yourself: does this message align with what I know about real health and real food?

If something feels off, it probably is. If a product needs a multimillion-dollar advertising campaign to convince you it’s good for your heart, maybe it isn’t. Trust your instincts. Trust your body. And above all, trust the food that humans have eaten for generations — not the version that was created in a lab to mimic it.

What do you think about the Flora Pro-Activ challenge and the health commercials that come into your home each day?