Looking for inspiration to stay on track with your Paleo lifestyle? Our collection of Paleo recipes has you covered, with hundreds of nourishing, grain-free, dairy-free, and refined sugar-free meals to suit every taste. Whether you’re after a quick midweek dinner, a hearty breakfast, a lunchbox-friendly snack, or something a little indulgent (without breaking your Paleo rules), you’ll find it here. All recipes follow real food principles and are designed to help you eat clean, feel full, and enjoy every bite – without the stress. Browse our growing library and discover just how easy and delicious eating Paleo can be.

Steamed Sweet Chilli Chicken with Carrot, Squash and Coconut Mash paleo recipe dinner-min

Steamed Sweet Chilli Chicken – Quick Paleo Dish

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Who doesn’t love the taste of Sweet Chilli Chicken? It’s one of those flavour combinations that hits all the right notes – sweet, spicy, savoury, and absolutely moreish. But if you’ve ever picked up a bottle of sweet chilli sauce from the supermarket, you’ll know that most are far from healthy. They’re often laden with sugar, preservatives, and artificial flavourings, making them completely unsuitable for a Paleo lifestyle.

Thankfully, it’s remarkably easy to make your own sweet chilli glaze that’s bursting with flavour and free from nasties. By using wholesome ingredients like fresh chillies, garlic, coconut aminos, and a touch of natural sweetness, you can create a glaze that rivals any store-bought version — without compromising your health goals.

Steamed Sweet Chilli Chicken with Carrot, Squash and Coconut Mash paleo recipe dinner-min
Print Recipe
5 from 1 vote

Steamed Sweet Chilli Chicken

This steamed sweet chilli chicken with carrot, squash, and coconut mash is a delightful and healthy Paleo dinner. The homemade sweet chilli glaze adds a bold flavour to the tender chicken, while the creamy vegetable mash complements the dish perfectly.
Prep Time5 minutes
Cook Time15 minutes
Total Time20 minutes
Course: Dinner
Cuisine: Paleo
Keyword: coconut mash, healthy chicken dinner, Paleo chicken recipe, Steamed sweet chilli chicken, sweet chilli glaze
Servings: 2 people
Calories: 350kcal
Cost: $15

Equipment

  • Two-tiered steamer
  • Mortar and pestle
  • Saucepan

Ingredients

For the Chicken

  • 2 chicken breasts
  • 2-3 red chillies finely chopped and deseeded
  • A chunk of fresh ginger grated
  • 1 tbsp coconut aminos
  • 1 tsp honey
  • Juice of 1 lime

For the Mash:

  • 2 cups butternut squash diced
  • 6-8 medium-sized carrots chopped
  • ½ can full-fat coconut milk
  • Handful of desiccated coconut optional
  • Salt and pepper to taste

Instructions

Preparing the Chicken & Vegetables:

  • Set Up the Steamer: Heat water in the base of a two-tiered steamer. Line one of the steamer baskets with a little parchment paper and place the chicken breasts flat. Add the diced squash and carrots to the other basket. Place the vegetables on the first tier of the steamer and the chicken on the second tier. Cover and steam for 10 minutes.
  • Heat the Coconut Milk: While the chicken and vegetables are steaming, place the coconut milk in a saucepan on a separate hob and heat gently.

Making the Sweet Chilli Glaze:

  • Prepare the Glaze: In a mortar and pestle, mash together the chilli and ginger. Muddle in the coconut aminos, honey, and lime juice. Taste and adjust to make it sweeter or spicier, depending on your preference.

Assembling the Dish:

  • Mash the Vegetables: After 10 minutes, remove the vegetable basket from the steamer, leaving the chicken on the lower tier for a further 3-4 minutes. Tip the carrots and squash into a large bowl and mash well before adding the coconut milk. Continue mashing to achieve a creamy consistency, then season with salt and pepper and add the desiccated coconut if using.
  • Finish the Chicken: Check that the chicken breasts are fully cooked through before removing them from the steamer. Glaze them with the sweet chilli mixture.
  • Serve: Divide the mash between two bowls and place the glazed chicken on top. Serve immediately.

A Healthier Take on a Classic Favourite

This steamed sweet chilli chicken recipe offers all the bold, vibrant flavour you’d expect from your favourite takeaway dish — but with a nutritious twist. Instead of frying or grilling, the chicken is gently steamed, locking in moisture and keeping the dish light. Steaming is a great cooking method for those following a Paleo or clean eating plan, as it requires no added oils or fats and preserves the nutrients in the food.

To balance the spicy and sweet notes of the chicken, the recipe includes a rich and creamy mash made from carrot, squash, and coconut milk. This trio creates a smooth, velvety texture with natural sweetness that complements the heat of the chilli glaze perfectly. The result is a colourful, satisfying meal that feels indulgent while being entirely wholesome.

Why Make Your Own Sweet Chilli Glaze?

Making your own sweet chilli glaze not only allows you to avoid unhealthy additives, but also gives you complete control over the flavour. You can adjust the level of sweetness and heat to your personal taste, use high-quality ingredients, and ensure that everything you’re eating aligns with your Paleo values.

Homemade glazes are surprisingly simple to make and store well in the fridge for several days. This means you can prepare a batch in advance and use it to add flavour to other meals throughout the week, from grilled meats to roasted vegetables or even as a dipping sauce.

The Importance of Balanced Meals on Paleo

A well-constructed Paleo meal focuses on balance – healthy proteins, vegetables, and good fats. This recipe does exactly that. The steamed chicken provides lean protein, the mash delivers vitamins and fibre from the vegetables, and the coconut milk offers healthy fats that support brain function and satiety.

Many people assume that following a Paleo diet means giving up comforting, flavour-packed meals, but this dish proves otherwise. It’s warming, colourful, and layered with rich flavour. It also looks fantastic on the plate, making it a great option for a dinner party or a special weekend meal.

Cooking Tips for the Perfect Result

  • Use skinless chicken thighs: They remain moist during steaming and absorb the glaze beautifully. Chicken breast can be used, but thighs have more flavour and tenderness.
  • Don’t rush the mash: Allow the carrot and squash to cook until soft. Blending with coconut milk gives it that dreamy texture. A stick blender or food processor works best for a smooth finish.
  • Customise your glaze: Add fresh ginger, lime zest, or coriander if you want to elevate the flavours even further. If you prefer more heat, leave the chilli seeds in or add an extra one.

Meal Prep Friendly

One of the best things about this recipe is how well it fits into your weekly meal prep. Both the chicken and mash can be made in advance and stored separately in the fridge. Reheat gently and drizzle with extra glaze just before serving to refresh the dish.

The mash also pairs well with other proteins like grilled salmon, slow-cooked pork, or even leftover roast meat, making it a versatile staple to keep on hand.

Family-Friendly and Kid-Approved

If you’re cooking for a family, this dish can easily be adjusted to suit younger taste buds. Simply reduce the chilli content in the glaze for a milder version that still delivers that signature sweet-savoury flavour. Most kids love the creamy mash, and it’s a great way to sneak in extra vegetables without complaints.

You could even serve this dish deconstructed for picky eaters — with the chicken, mash, and glaze on the side — letting everyone build their own plate to taste.

Serving Ideas and Variations

There are plenty of ways to change up this recipe to suit what you have on hand or to try something new:

  • Make it into skewers: Cut chicken into chunks, glaze, and steam or grill on skewers for a party-friendly version.
  • Add greens: Serve with a side of steamed broccolini, sautéed spinach, or a fresh cucumber salad for added crunch and colour.
  • Use pumpkin or sweet potato: If you’re out of carrot or squash, pumpkin or sweet potato can be great substitutes in the mash, still offering that sweet, creamy texture.

Reader Favourite

This recipe has become a standout favourite for readers looking for that ideal blend of comfort food and clean eating. It’s an easy midweek dinner that feels indulgent enough for a Friday night in, and the flavours only get better the next day. Here’s what some readers have said:

“This one’s a keeper! I didn’t even miss the old bottled sweet chilli sauce. It’s so easy to make your own!” – Sarah, Melbourne

“The mash was a surprise hit with my kids. I’ll definitely be making that again, even on its own.” – Kylie, Brisbane

Why You’ll Love This Recipe

If you’re looking for a meal that’s:

  • Full of flavour without relying on processed ingredients
  • Perfect for meal prep or sharing with family
  • Completely Paleo-friendly, gluten-free, and dairy-free
  • Easy to adapt for different spice levels and preferences
  • Visually appealing and satisfying

…then this steamed sweet chilli chicken is calling your name.

Wrap-Up

This steamed sweet chilli chicken with carrot, squash, and coconut mash is a perfect example of how delicious and healthy Paleo meals can be. The homemade sweet chilli glaze adds a unique flavour to the tender chicken, and the creamy vegetable mash provides a delightful contrast. Enjoy this nutritious and flavourful dinner!

Have you tried making your own sweet chilli glaze? Share your experiences and any tips you have in the comments below. Don’t forget to subscribe to our newsletter for more delicious Paleo recipes and healthy eating tips. Enjoy your steamed sweet chilli chicken!

Steamed Sweet Chilli Chicken with Carrot, Squash and Coconut Mash paleo recipe dinner-min

Paleo Diet Primal Olive Oil Extra Virgin Fake Test Quality Label-min

Are You Using Fake Olive Oil?

Olive oil is one of the healthier oils around, because it’s full of nutrients and antioxidants. Using high quality ‘extra virgin’ olive oil is pretty standard on a Paleo diet. But just how good is the olive oil in your kitchen?

Apparently some olive oils are not all they seem…

Olive oil comes in different categories: ‘Extra virgin’, ‘virgin’, ‘fine virgin’, (normal) ‘olive oil’ and ‘pomace’. ‘Extra virgin’ is the label put on an oil containing less than 1% acid.

Recent research from the Olive Institute (University of California in Davis) revealed that more than half of the olive oils presently on the market are bad quality. Often, despite what they label says, it is not always ‘extra virgin’ olive oil and is sometimes mixed with cheaper oils like hazelnut oils or even soybean oil! Sometimes the oil can be made from overripe and rotting olives. This olive oil does not have any nutritional or health benefits and can even be harmful…

Olives are fruits, making it a very unique oil. Olives are drupaceous (stone fruits), like prunes and cherries. The oil is made with a simple hydraulic press, much like the one we use for fruit juices. This in contrast to the “vegetable” oils, which are made in a refinery with the use of solvents, heat and high pressure – not very natural!

Paleo Diet Primal Olive Oil Extra Virgin Fake Test Quality Label-min

Olive oil is made gently which is why it keeps the ‘extra virgin’ quality, full of antioxidants in the forms of polyphenols and sterols, and vitamins E and K. Olive oil contains large quantities of CoQ10, an antioxidant which is very effective in protecting our heart and fighting chronic inflammations.

Choosing a Good Quality Olive Oil

It’s really important to make sure the olive oil you use is good quality – and really is what it says it is only the label. There are a few ways you can get more certainty about the olive oil you buy:

  • Develop a taste for olive oil. There are course and tasting session run, which will help you get a feel for what it should taste like. This will help you identify if the oil you purchase is a good one.
  • Buy only brands that are certified by trustworthy organisations.
  • If possible, buy directly from the olive growers and producers.
  • You might have heard about the refrigerator test: when you put olive oil in the fridge, it should solidify. If it doesn’t solidify, you could be dealing with a mixture of oils. BUT! This test is not 100% trustworthy, as some very high quality olive oils will not solidify.

If you’re not happy with some olive oil that you’ve purchased – return it – and try another brand.

Understanding Olive Oil Labels

The terminology used on olive oil labels can be confusing, especially when marketing language is designed to mislead consumers. While “extra virgin” is meant to indicate the highest quality, not all oils labelled as such meet the strict standards required. In Australia, there is no mandatory regulation ensuring that olive oils meet these criteria, which is why buyer awareness is essential.

Look for certifications from reputable organisations like the Australian Olive Association or the International Olive Council. These third-party certifications confirm that the oil meets quality and authenticity benchmarks. Labels that include harvest and bottling dates are another sign of transparency and quality.

How to Store Olive Oil Correctly

Even the highest quality olive oil will degrade quickly if it’s not stored properly. Exposure to light, air and heat are the three biggest enemies of olive oil. Always store your bottle in a cool, dark place – ideally in a pantry or cupboard away from your stovetop. Choose oil that comes in dark glass bottles or tins to limit light exposure.

Once opened, try to use your olive oil within two to three months. If it starts to smell musty, greasy, or like crayons, it’s likely gone rancid. Rancid oil not only loses its nutritional value but may also contribute to oxidative stress in the body – the very opposite of what good olive oil should be doing!

The Role of Olive Oil in a Paleo Diet

Olive oil plays a vital role in a well-rounded Paleo lifestyle. Its fat profile is predominantly monounsaturated, particularly oleic acid, which has been shown to reduce inflammation and support cardiovascular health. Compared to industrial seed oils, which are high in omega-6 and often oxidised, olive oil is far more stable and anti-inflammatory.

Because it’s minimally processed, olive oil retains its polyphenols, tocopherols (vitamin E), and squalene, all of which are potent antioxidants. These compounds are associated with reduced risk of chronic diseases, improved skin health, and stronger immunity – all important pillars of a Paleo-centric approach to wellbeing.

Cooking with Olive Oil: Myth vs. Fact

One common myth is that you shouldn’t cook with olive oil because it has a low smoke point. In reality, high-quality extra virgin olive oil has a smoke point between 190°C and 210°C, making it suitable for most sautéing, roasting and baking. Its rich antioxidant profile also means it’s more stable than many seed oils when heated.

However, for very high heat applications such as deep frying or searing, it’s best to use a more heat-stable fat like tallow or coconut oil. Save your best extra virgin olive oil for drizzling over salads, vegetables, grilled meats or as a finishing oil on cooked dishes to enjoy its full flavour and nutritional benefits.

How to Test Olive Oil at Home

While lab tests are the only way to know the exact composition of your olive oil, there are a few simple at-home tests you can try to get a feel for its quality:

  • Smell test: High-quality olive oil should smell fresh and fruity, not greasy, musty or neutral.
  • Taste test: Sip a small amount and let it coat your tongue. It should taste slightly bitter and peppery. A scratchy feeling at the back of your throat is a good sign of polyphenol content.
  • Colour test: Contrary to popular belief, colour is not a reliable indicator of quality, as it can be manipulated with chlorophyll or carotene. Don’t judge by colour alone.

Spotlight on Australian Olive Oil

Australia is home to several award-winning olive oil producers who adhere to high production standards. Brands like Cobram Estate, Red Island, and Mount Zero offer certified extra virgin olive oils that are cold-pressed, unrefined, and locally sourced. Buying Australian-grown oil not only supports local agriculture but also ensures fresher products with a shorter supply chain.

When possible, attend farmers markets or buy direct from small batch producers. This gives you the opportunity to ask questions about their production methods, harvest timing, and bottling practices – helping you build trust in the quality of your oil.

Using Olive Oil Beyond the Kitchen

Olive oil isn’t just for food – its natural properties make it a valuable addition to your natural skincare and wellness routines. Thanks to its emollient and anti-inflammatory benefits, it can be used as:

  • Moisturiser: A small amount can hydrate dry skin, especially on elbows and knees.
  • Makeup remover: Gently dissolves makeup while nourishing the skin.
  • Hair treatment: Use as a pre-wash conditioner to soften dry or damaged hair.
  • Carrier oil: Combine with essential oils for massage or aromatherapy blends.

When using olive oil for non-food purposes, stick to certified organic extra virgin oil to avoid applying inferior or adulterated oil to your skin.

The Bottom Line on Olive Oil

Olive oil is a cornerstone of healthy, traditional diets and remains one of the most valuable natural fats available. But not all olive oil is created equal. To reap the full health rewards, choose a reputable, certified extra virgin olive oil, store it correctly, and use it wisely in your cooking and daily routine.

If you’re going to invest in one ingredient to elevate both your meals and your health, make it a good olive oil. The benefits to your heart, brain, skin and cells are well worth the effort to choose wisely.

How do you choose a good olive oil and what do you use it for? Do you have any brands, which you’d recommend? Please share your olive oil hints and tips in the comments below!

Sticky BBQ Chicken Wings paleo diet primal recipe barbecue

Sticky BBQ Chicken Wings – Paleo Approved

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There’s something undeniably satisfying about eating with your hands, and chicken wings are the ultimate excuse to do just that. These Sticky BBQ Chicken Wings are the perfect way to celebrate the end of a busy week – full of flavour, finger-licking goodness, and 100% Paleo compliant.

What more is there to say? Hands down the perfect Friday night treat, these Sticky BBQ Chicken Wings are brilliant with a healthy green salad.

These chicken wings are not only delicious but also easy to prepare. The combination of coconut aminos, maple syrup, and tomato purée creates a sticky and flavourful BBQ sauce that makes these wings irresistible. Perfect for a fun and satisfying meal.

Sticky BBQ Chicken Wings paleo diet primal recipe barbecue
Print Recipe
5 from 1 vote

Sticky BBQ Chicken Wings

These Sticky BBQ Chicken Wings are the perfect Friday night treat. With a deliciously tangy and sweet BBQ sauce, they pair wonderfully with a healthy green salad. Easy to prepare and Paleo-friendly, these wings are sure to be a hit.
Prep Time10 minutes
Cook Time40 minutes
Course: Dinner
Cuisine: Paleo
Keyword: BBQ Chicken Recipe, Healthy Chicken Wings, Paleo Chicken Wings, Sticky BBQ Chicken Wings
Servings: 4
Calories: 350kcal
Cost: 20

Equipment

  • Roasting Dish

Ingredients

  • 16 free-range chicken wings
  • 2 tbsp coconut aminos
  • 1 tbsp maple syrup
  • 1 tbsp tomato puree
  • Juice of half a lemon
  • ½ tsp mustard powder
  • ½ tsp cayenne pepper
  • Salt and pepper

Instructions

  • First, preheat your oven to 200°C / 400°F / Gas mark 5. Place the chicken wings in a roasting dish, season with salt and pepper, then bake for 15 minutes.
  • Meanwhile, combine all the sauce ingredients in a bowl, mixing really well.
  • Remove the chicken wings from the oven. Next, lower the heat to 180°C / 350°F / Gas mark 4. Baste the wings in the sauce mixture before returning to the oven. Bake for a further 25 minutes, turning every so often and coating them in the juices.

Why These BBQ Wings Are Perfect for Paleo

Traditional BBQ sauces from the supermarket often come packed with refined sugars, preservatives, and additives that make them a no-go for those following a Paleo lifestyle. This recipe, however, is entirely grain-free, dairy-free, and free from artificial nasties – relying instead on natural ingredients to create depth and complexity in flavour.

Using coconut aminos in place of soy sauce keeps it soy-free while providing that savoury umami base. Maple syrup, while technically a natural sugar, is used sparingly and brings out that sweet caramelised flavour when baked. The tomato purée lends richness, while garlic and other seasonings elevate the whole dish to something really special.

Pairings and Serving Suggestions

These wings are incredibly versatile when it comes to serving options. For a complete meal, pair them with something fresh and green like this Spinach and Courgette Salad. The crisp vegetables and light dressing offer a nice contrast to the rich, sticky wings.

If you're preparing this meal for guests, serve alongside roasted sweet potato wedges, grilled zucchini slices, or a cauliflower rice pilaf. Add a simple dip like guacamole or homemade Paleo mayonnaise for an extra treat.

Great for Meal Prep and Leftovers

One of the best things about this recipe is how well it keeps. These wings can be prepared in advance and stored in the fridge for a few days. They taste just as good cold, making them a fantastic lunchbox addition or picnic item. Reheat in the oven for a few minutes to return the crispness, or enjoy cold as a protein-packed snack.

Cooking Tips for Perfect Sticky Wings

  • Use a wire rack: Place the wings on a wire rack set over a lined baking tray. This helps air circulate and allows the fat to drip away, giving you crispier skin.
  • Don’t overcrowd: Ensure the wings aren’t touching each other. Crowding will steam them, not roast them.
  • Baste frequently: For the ultimate sticky glaze, brush the wings with the sauce halfway through cooking, then again just before serving.
  • Adjust sweetness: If you prefer a more savoury glaze, reduce the maple syrup slightly. Add a splash of apple cider vinegar if you like your BBQ with a tangy edge.

Family Friendly and Crowd Pleasing

One of the joys of Paleo cooking is how easily it can bring people together over nourishing meals that don’t compromise on flavour. These chicken wings are a hit with kids and adults alike – they disappear fast from party platters and bring a bit of joy to everyday dinners.

If you’re catering for a mix of dietary preferences, you can serve these wings as part of a broader spread. Their bold BBQ flavour will appeal to even non-Paleo eaters, and they’re naturally gluten-free and dairy-free, making them a great inclusive option.

A Simple Way to Impress

Even though they’re easy to make, Sticky BBQ Chicken Wings look and taste like you’ve gone to a lot more effort than you actually have. They’re ideal for last-minute guests or when you just want something special without fussing in the kitchen all night.

You can even prep the wings and marinade the night before. That way, all you need to do when dinnertime rolls around is pop them in the oven and enjoy the incredible smell wafting through your home.

Choosing Quality Ingredients

As with all Paleo recipes, the quality of your ingredients matters. Choose organic or free-range chicken wings where possible – they tend to be more flavourful and align better with ethical food choices. Ensure your maple syrup is pure, not a flavoured sugar syrup. And check your tomato purée for added sugars or thickeners.

Other Ways to Use the Sticky BBQ Sauce

This sticky BBQ sauce isn’t limited to chicken wings. Once you’ve made it once, you’ll want to use it on everything. Try it with:

  • Grilled chicken thighs or drumsticks
  • Slow-cooked pork ribs
  • Beef kebabs on the barbecue
  • Vegetable skewers (try capsicum, mushrooms, and zucchini)

You can even use it as a dipping sauce for sweet potato chips or roasted cauliflower florets. It’s incredibly adaptable and sure to become a staple in your Paleo kitchen.

Storing and Reheating

Any leftovers (if there are any!) can be stored in an airtight container in the fridge for up to 3 days. To reheat, place the wings on a baking tray and warm in the oven at 180°C for 10–15 minutes until heated through and slightly crispy again.

You can also freeze the wings in individual portions. Just thaw overnight in the fridge and reheat as above. This makes it easy to have a Paleo-friendly protein option ready to go on busy weeknights.

Feedback from the Paleo Community

These Sticky BBQ Chicken Wings have been one of the most shared recipes on our blog, and it’s easy to see why. Here’s what some of our readers have had to say:

“I made these for my husband and teenage sons, and they absolutely devoured them. I had none left for lunch the next day!” – Amanda, QLD

“So easy and so delicious. I added a pinch of smoked paprika to the sauce and it gave it an extra kick.” – Jodie, VIC

Make It Your Own

Part of the fun of Paleo cooking is adapting recipes to your own tastes. Want it spicier? Add a little cayenne pepper or fresh chilli to the sauce. Prefer it smoky? Try a dash of liquid smoke or smoked sea salt. You can experiment to create your ultimate sticky wing flavour.

If you're doing a Whole30, skip the maple syrup and sweeten the sauce naturally with blended dates or roasted apple for a compliant variation. The beauty of this recipe is how customisable it is without losing its core appeal.

Get Involved

Creating these Sticky BBQ Chicken Wings allows you to enjoy a fun and delicious meal that aligns with your Paleo lifestyle. The combination of sweet and tangy flavours provides a delightful taste that will make your dinner special. This dish is perfect for those looking to maintain a grain-free and dairy-free diet while still enjoying a hearty and satisfying meal.

Moreover, this recipe is versatile and can be adjusted to suit your taste preferences. It’s an excellent option for family dinners or gatherings with friends, ensuring everyone can enjoy a nutritious and flavourful meal.

For more delicious Paleo recipes, don't forget to subscribe to our newsletter and follow us on social media! Let us know how you enjoyed these Chicken Wings in the comments below. Happy cooking!

Sticky BBQ Chicken Wings paleo diet primal recipe barbecue

25 Reasons You Should Get More Herbs In Your Diet paleo primal health nutrition-min

25 Reasons to Add More Herbs to Your Paleo Diet

Instead of using herbs just to add flavour and colour to your cooking, do you ever add them for their medicinal benefits? Since ancient times herbs have been used as medicine in cultures all around the world.  Many modern medicines use active ingredients which come directly from plants – so there’s clearly a lot to be gained from plant medicine.

25 Reasons You Should Get More Herbs In Your Diet paleo primal health nutrition-min

Here are 25 herbs that you probably have in your kitchen – and what they are claimed to be beneficial for.

  1. Basil: full of minerals and a natural antioxidant
  2. Black pepper: anti bacterial, antioxidant and helps to stimulates digestion
  3. Cardamom: fresh breath
  4. Cayenne pepper: antibacterial, rich in beta carotene (pre cursor to vitamin A), reduces pain and helps stimulates metabolism
  5. Celery: stimulates the appetite, diuretic, detoxifing, helps with constipation, relieves rheumatism, helps with kidney stones and eases arthritis symptoms
  6. Chili pepper: rich in vitamin C, anti-inflammatory and natural antioxidant
  7. Cinnamon: regulates blood sugar levels, powerful antioxidant, regulates cholesterol metabolism and promotes good circulation
  8. Clove: powerful antioxidant, anti-inflammatory and mildly anesthetic
  9. Coriander: rich in iron and magnesium, prevents gas, prevents urinary infections, regulates blood sugar level and a natural detoxifier of heavy metals
  10. Dill: anti bacterial, antioxidant and contains a lot of iron
  11. Fenugreek: relieves constipation and said to stimulate muscle growth
  12. Ginger: antiseptic, calms the stomach, anti-inflammatory and an effective natural remedy for motion sickness
  13. Ginkgo biloba: stimulates the circulation, anti-aging and improves memory
  14. Garlic: anti bacterial, anti-viral, lowers blood pressure and has natural antibiotic properties
  15. Mint: rich in vitamin C, calms the stomach and intestines and relieves headaches naturally
  16. Mustard seed: rich in selenium, omega-3, phosphorus, vitamin B3 and zinc, helps against cancer and is a natural anti-inflammatory
  17. Nutmeg: anti-inflammatory and helps to regulates sleep
  18. Oregano: anti bacterial, strong antioxidant and useful as preservative
  19. Paprika powder: anti-inflammatory and a natural antioxidant
  20. Parsley: detoxifies, helps with kidney stones and a natural antispasmodic
  21. Pepper: contains a lot of capsaicin (the ingredient that ensure the ‘heat’), clears stuffy noses, relieves pain and said to be beneficial for prostate cancer
  22. Rosemary: keeps the genes young, strengthens the immune system, improves the circulation and stimulates digestion
  23. Sage: improves the memory, anti-inflammatory and a strong natural antioxidant
  24. Thyme: antiseptic and a natural anti bacterial
  25. Turmeric: often called Curcuma, yellow root or curcumine. Very strong antioxidant, is said have a role in cancer prevention, help with skin infections, anti-inflammatory and relieves arthritis symptoms.

Growing Your Own Medicinal Herb Garden

One of the most empowering ways to include more medicinal herbs in your diet is to grow them yourself. A small herb garden — whether in pots on a windowsill or in a dedicated section of your backyard — ensures access to the freshest and most potent versions of these plants. Even in urban apartments, hardy herbs like basil, mint, parsley and thyme can thrive with enough sunlight and a little care.

Growing your own herbs has several advantages. You know exactly how they’ve been cultivated, there’s no risk of chemical pesticide residue, and you can harvest them fresh when needed — which is when their flavour and medicinal properties are at their peak. It’s also a great way to reduce waste and save money.

If you’re unsure where to start, try growing rosemary, oregano and sage. These herbs are drought-tolerant, relatively low-maintenance, and packed with medicinal properties. For a more challenging project, consider turmeric or ginger — both of which require a bit more warmth and time, but reward your patience with high-value rhizomes you can grate fresh into meals or infusions.

Using Herbs Beyond the Kitchen

While herbs shine in cooking, their uses extend far beyond seasoning your meals. Many can be turned into teas, tinctures or infusions to concentrate their benefits. For example, ginger tea is a widely recognised remedy for nausea and indigestion, while sage tea can help soothe a sore throat. A sprig of rosemary in boiling water makes a fragrant steam for congestion, and turmeric blended with warm milk creates a calming bedtime drink.

Herbal oils and salves are another option, especially for topical relief. Calendula, while not mentioned above, is often infused in oil and applied to skin irritations, while thyme or oregano oil (well diluted) may be used for their antimicrobial properties. Garlic-infused oil has a long tradition as a home remedy for ear infections, though this should only ever be done with professional guidance.

Understanding Herb-Drug Interactions

While herbs have impressive health benefits, it’s important to understand that they are potent and can interact with medications. For instance, ginkgo biloba may interfere with blood thinners, and St John’s Wort (not listed above, but commonly used for mild depression) is known to reduce the effectiveness of several prescription drugs, including the oral contraceptive pill.

Always consult with a qualified healthcare provider if you are pregnant, breastfeeding, or on any regular medication before introducing concentrated herbal remedies into your routine. Whole food use of herbs in cooking is typically safe, but it's wise to stay informed, especially when using herbs therapeutically.

Combining Herbs for Synergistic Benefits

Another fascinating aspect of herbal use is synergy. In many traditional practices, herbs are combined to enhance each other’s effects. This is common in systems like Traditional Chinese Medicine and Ayurveda, where formulations are created with a blend of herbs that support absorption, balance each other’s strengths and mitigate side effects.

For home use, this could be as simple as combining turmeric with black pepper in recipes to boost curcumin absorption, or pairing ginger and cinnamon for a warming, anti-inflammatory tea blend. Fresh parsley and mint make an excellent digestive tonic when added to salads or steeped in hot water after a heavy meal.

Storing and Preserving Herbs for Maximum Potency

To ensure your herbs retain their medicinal benefits, it’s vital to store them correctly. Fresh herbs should be used soon after picking, but if you grow or buy in bulk, drying or freezing can extend their shelf life. Dried herbs should be stored in airtight containers away from light and heat, and ideally used within six to twelve months. Over time, their potency diminishes.

If drying your own herbs, hang small bunches upside-down in a cool, dry, well-ventilated space. You’ll know they’re ready when the leaves crumble easily between your fingers. Alternatively, you can freeze herbs like coriander, basil and parsley in ice cube trays with olive oil or water — perfect for adding straight into stews and soups.

Making Herbs a Daily Ritual

The real magic of herbs lies in consistency. Rather than thinking of them as an occasional addition, look for ways to make them part of your daily routine. Start your morning with ginger and lemon tea, garnish your lunch with chopped dill or coriander, and infuse your evening roast with rosemary and thyme.

Many herbs can be sprinkled onto salads, stirred into dressings, blended into smoothies, or infused in vinegar and oils for quick flavour boosts. The more regularly you include them, the more cumulative their effects may become — especially when paired with a whole foods diet and lifestyle.

Final Thoughts on Herbal Wellness

Herbs are one of the simplest and most effective ways to boost the nutritional and medicinal quality of your food. Their traditional use spans thousands of years, and while modern science is still catching up in some areas, many of their benefits are now being validated by research. Whether you're seeking immune support, digestive relief or general wellness, nature’s medicine cabinet is full of options — and many of them are already in your kitchen.

How do you incorporate herbs into your life? Are there any you swear by for particular symptoms or rituals? Let me know in the comments — and if you’ve never grown your own herbs before, there’s no better time to start!

South Indian Pepper Chicken paleo diet recipe dinner

Pepper Chicken – South Indian Inspired Paleo Dish

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If you're craving something bold, spicy, and unmistakably satisfying, this South Indian Pepper Chicken recipe should be next on your Paleo meal plan. While many South Indian dishes lean towards vegetarian ingredients, there are a few meat-based recipes that truly stand out—this is one of them. It’s a fiery, full-bodied dish where black pepper doesn’t just make a cameo but takes centre stage.

In most recipes, black pepper plays a background role, enhancing flavours quietly from the sidelines. Here, however, it’s celebrated as a hero ingredient. When used generously and intentionally, black pepper delivers a heat that’s very different from chillies. It’s earthy, fragrant, and lingers on the palate in the best possible way. So if you're a fan of spice, this dish will not disappoint.

South Indian Pepper Chicken paleo diet recipe dinner
Print Recipe
5 from 1 vote

South Indian Pepper Chicken

South Indian Pepper Chicken is a bold and spicy dish perfect for curry enthusiasts. Featuring black pepper as a primary ingredient, this dish is packed with flavour and sure to satisfy your carnivore cravings.
Prep Time10 minutes
Cook Time30 minutes
Total Time40 minutes
Course: Dinner
Cuisine: South Indian
Keyword: paleo dinner, South Indian Pepper Chicken, Spicy Chicken Recipe
Servings: 4 Serves
Calories: 300kcal
Cost: $20

Equipment

  • Large pan
  • Grater

Ingredients

  • 4 chicken breasts diced
  • 1 red pepper deseeded and cut into strips
  • 1 yellow pepper deseeded and cut into strips
  • 4 cloves of garlic crushed
  • 4 cm fresh ginger grated
  • 1 onion finely chopped
  • 400ml can chopped tomatoes
  • 1 teaspoon turmeric
  • 1 handful fresh coriander cilantro, chopped
  • 1 tbsp coconut oil
  • Plenty of freshly ground black pepper
  • Juice of ½ lemon
  • Sea salt

Instructions

  • Season the Chicken: Season the diced chicken with the lemon juice, plenty of black pepper, and a pinch of sea salt. Add a little more pepper just for safe keeping!
  • Brown the Chicken: Heat half the coconut oil in a large pan over high heat. Brown the chicken for 3–4 minutes, then set aside.
  • Sauté the Aromatics: Drain the meat juices from the pan, then return it to medium heat. Add the remaining coconut oil and sauté the onions for a couple of minutes. Once they turn golden brown, add the crushed garlic, grated ginger, and turmeric. Allow to sweat for a few minutes to let the flavours release.
  • Simmer the Sauce: Add the chopped tomatoes and simmer for two minutes. Return the chicken to the pan along with the chopped peppers. Turn up the heat, cover with a lid, and cook for 10–15 minutes until the meat is really tender.
  • Add Fresh Herbs: Remove the lid and add the fresh coriander just before serving. This dish works wonderfully with fresh steamed veggies or cauliflower rice.

The Essence of South Indian Flavours

South Indian cuisine is known for its rich use of spices, fresh curry leaves, coconut, tamarind, mustard seeds, and aromatic herbs. Unlike the creamy, tomato-based curries found further north, southern dishes are often sharper, tangier, and more assertively spiced. This pepper chicken is a great introduction to that world, offering deep, layered heat without the need for any dairy or sugar.

While chillies are often the go-to for spice, black peppercorns add a very different type of warmth. They're sharp but not acidic, spicy but not overwhelming. When toasted and crushed, they bring out a warming complexity that enhances the other ingredients and gives this dish its distinct identity.

Why Black Pepper Deserves the Spotlight

Often overlooked in favour of hotter spices, black pepper is actually one of the oldest and most valued spices in the world. Native to South India, it has been traded globally for thousands of years. In this recipe, it’s used not just for a bit of bite, but as a fundamental flavour component.

Using coarsely ground black pepper provides a delightful texture and a smoky, aromatic flavour that permeates the chicken. Unlike chilli heat, which hits you upfront, pepper builds slowly and becomes more intense with each bite. This makes for a warming, crave-worthy dish that satisfies without overwhelming.

Key Ingredients and Why They Matter

Here’s a breakdown of what makes this dish so special:

  • Chicken: Boneless thighs are ideal as they stay tender and juicy. However, bone-in pieces can also be used for a richer flavour.
  • Black Pepper: Use freshly cracked black peppercorns, not pre-ground powder, for maximum flavour.
  • Garlic and ginger: This duo forms the aromatic base and adds depth to the dish.
  • Onion: Slowly caramelised onion balances the heat and adds a touch of sweetness.
  • Curry leaves: These are optional but highly recommended for an authentic South Indian flavour.
  • Coconut oil: Adds richness and helps carry the spices without overpowering the dish.

Each of these ingredients plays a role in creating a dish that is rich, complex, and true to its regional roots.

Preparing the Dish

The key to success with this recipe is patience. Allow your onions to caramelise properly—this adds sweetness to balance the pepper. When frying the black pepper and other spices, ensure your heat is medium so they don’t burn. Toasting the spices releases their essential oils, unlocking their full aroma and flavour.

Once the chicken is added, it's important to let it cook gently in the spice mix. This allows it to absorb all the rich flavours and ensures the meat stays tender. Towards the end, you can adjust the seasoning with a bit more pepper or a squeeze of lemon for brightness.

Paleo-Friendly Serving Ideas

This pepper chicken pairs beautifully with simple sides that don’t compete with its bold flavour. Consider the following serving options:

  • Cauliflower rice: A light, neutral base that absorbs the spicy juices well.
  • Steamed green beans or spinach: The mildness of the greens contrasts the heat of the chicken.
  • Mashed sweet potato: Offers a touch of natural sweetness to balance the spice.
  • Shredded cabbage slaw: Adds a cooling crunch, perfect for taming the heat.

If you're hosting, consider serving this dish with a side of cooling coconut yoghurt and cucumber ribbons. The contrast of hot and cold elements makes for a more rounded meal experience.

Tips for Perfect Pepper Chicken

To ensure your pepper chicken turns out perfect every time, follow these handy tips:

  • Use whole peppercorns: Crush them fresh for a much stronger, more aromatic result.
  • Don’t rush the onions: Take time to caramelise them slowly for that essential base note.
  • Use curry leaves if possible: They elevate the dish with an authentic South Indian fragrance.
  • Adjust spice to taste: If you're unsure about heat levels, start with less pepper and add more as you go.

Leftovers and Storage

This dish keeps well and even improves after a night in the fridge, as the flavours deepen and meld. Store in an airtight container for up to three days. Reheat gently in a pan or microwave with a splash of water or broth to keep it moist.

Leftover pepper chicken can also be used in a wrap with lettuce and cucumber, or stirred into a Paleo-friendly soup or hash for a spicy twist.

Why This Recipe Works for Paleo

This South Indian Pepper Chicken recipe aligns beautifully with Paleo principles. There are no grains, legumes, refined sugars, or dairy involved. Instead, the focus is on clean, whole ingredients and healthy fats. It’s high in protein, rich in flavour, and free from unnecessary additives or fillers.

Unlike many takeaway or restaurant versions, this homemade version avoids seed oils, thickeners, and hidden sweeteners—giving you a dish that’s not just delicious, but nourishing too.

Recipe Variations

Once you’ve mastered the base recipe, there are several ways to adapt it:

  • Add vegetables: Bell peppers or mushrooms can be added for extra texture and nutrition.
  • Make it saucier: Add a splash of coconut milk for a creamy, mellow version.
  • Try it with lamb or beef: The spice mix pairs beautifully with other meats, just adjust the cooking time accordingly.
  • Use ghee instead of coconut oil: For a nuttier flavour and extra richness.

Final Thoughts

This South Indian Pepper Chicken is a celebration of spice, simplicity, and real food. It brings the bold flavours of the subcontinent into your kitchen without the need for complex techniques or obscure ingredients. Whether you’re cooking for yourself, your family, or guests, it’s a dish that always delivers.

If you're looking for a fresh way to enjoy chicken that goes beyond the usual roasts and grills, this pepper chicken is the perfect place to start. It’s flavourful, nourishing, and endlessly customisable—exactly what Paleo cooking should be.

Have you tried it? I'd love to hear how it turned out for you. Did you stick with the traditional version, or add your own twist? Let me know in the comments below—and don’t forget to check out other Indian-inspired Paleo chicken recipes while you’re here.

South Indian Pepper Chicken paleo diet recipe dinner

Paleo Diet Recipe Primal Mexican Turkey Burgers with Coriander Guacamole-min

Mexican Turkey Burgers with Coriander Guac

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Paleo Guacamole – avocado dip recipe, primal snack with lime and fresh ingredients

3-Step Paleo Guacamole Recipe

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There are some recipes that simply taste better when you make them yourself—and guacamole is definitely one of them. Not only is it incredibly easy to whip up, but when made fresh, it far surpasses any store-bought version in both flavour and nutrition. Most importantly, making your own means full control over the ingredients, so you can avoid unnecessary additives like preservatives, emulsifiers, or hidden sugars. You won’t find any nasties here.

This is my go-to guacamole recipe—fresh, simple, and totally Paleo-friendly. It’s perfect as a snack, a side, or a topping, and it pairs beautifully with a wide variety of meals. Whether you’re serving it at a party or adding it to a weekday lunch, homemade guac is always a winner.

Paleo Guacamole – avocado dip recipe, primal snack with lime and fresh ingredients
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5 from 1 vote

Recipe: Guacamole Dip

This fresh and delicious homemade Guacamole Dip is easy to make and perfect for any Paleo meal. Enjoy the rich flavours and know exactly what's in your dip!
Prep Time10 minutes
Cook Time10 minutes
Total Time20 minutes
Course: Condiments, Sauces
Cuisine: Mexican, Paleo
Keyword: Fresh Guacamole, Guacamole, Homemade Dip, Paleo Condiment
Servings: 4 serves
Calories: 150kcal
Cost: $8

Equipment

  • Pestle and mortar
  • Chopping Board

Ingredients

  • 4 chillies finely sliced
  • Small bunch coriander cilantro, finely chopped
  • 3 tomatoes finely diced
  • Sea salt to taste
  • 1 red onion finely diced
  • Juice of ½ lime
  • 4 ripe avocados

Instructions

  • Prepare the Ingredients: Use a pestle and mortar to grind together the chillies, coriander (cilantro), tomatoes, sea salt, and onion until you reach a paste consistency.
  • Add Lime Juice: Add the lime juice and a dash of water if required to make the mixture more fluid.
  • Mash the Avocados: Just before serving, mash in the avocados to the mixture until well combined.

Why Fresh Is Best

Guacamole is one of those dishes that’s best enjoyed soon after it’s made. The flavours are bright, the texture is just right, and the nutrients are at their peak. While you can store it in the fridge for a short time, the appearance and taste are always best when freshly prepared. If you need to make it in advance, a little extra lime juice can help preserve the colour for longer. But ideally, whip it up just before serving for the freshest result.

Unlike store-bought versions that often contain preservatives or added sugar, this homemade Paleo guacamole relies on just a few quality ingredients—ripe avocados, lime, sea salt, and optional extras like garlic, onion, or fresh herbs. It’s clean, nourishing, and packed with flavour.

The Power of Avocados

Avocados are a cornerstone of many Paleo meals, and for good reason. They’re loaded with monounsaturated fats, which support heart health and help keep you feeling full. They’re also an excellent source of potassium, fibre, and a variety of essential vitamins—particularly vitamins C, E, K, and several B vitamins.

Pairing avocados with lime juice not only enhances the flavour of guacamole but also boosts vitamin C content and helps preserve the vibrant green colour. It’s a small but powerful combo that makes this dip as nutritious as it is delicious.

Simple Ingredients, Big Flavour

Here’s what makes up the base of this guacamole:

  • Avocados: Ripe but not over-soft. Look for a slight give when pressed gently.
  • Lime juice: Adds brightness and slows oxidation.
  • Sea salt: Brings out the natural flavours of the avocado.
  • Optional add-ins: Garlic, coriander (fresh or ground), chopped red onion, tomato, or jalapeño for heat.

Once you’ve nailed the base recipe, you’ll find endless ways to customise it depending on your preferences and what you have on hand.

How to Customise Your Guacamole

Guacamole is one of the most adaptable dishes in any Paleo kitchen. Try these variations to keep things interesting:

  • Add heat: Stir in finely chopped jalapeño or a pinch of crushed chilli flakes.
  • Make it smoky: A touch of smoked paprika adds depth and warmth.
  • Herb it up: Add chopped coriander for a bright, fresh flavour.
  • Give it crunch: Finely diced red onion or cucumber can add texture.
  • Add a fruity twist: Try diced mango or pomegranate seeds for sweetness and colour.

Once you get comfortable with the basic version, guacamole becomes less of a recipe and more of a canvas for your favourite flavours.

Perfect Paleo Pairings

While guacamole is often thought of as a dip, it’s far more versatile than that. Here are some Paleo-friendly ways to enjoy it:

  • As a dip for raw veggies like carrots, cucumber, capsicum, or celery.
  • Spooned over grilled chicken, steak, or fish for a creamy, tangy topping.
  • Paired with sweet potato wedges or baked plantains.
  • As part of a Paleo bowl with leafy greens, roasted veg, and protein.
  • Served with almond flour crackers or dehydrated veggie chips for a snack platter.

It’s also fantastic alongside homemade pâté, as the creamy texture of guacamole contrasts beautifully with the rich, savoury spread.

How to Store Guacamole (and Keep It Green)

We all know that guacamole turns brown quickly after being exposed to air, but there are a few tricks to help keep it looking fresh for longer:

  • Use extra lime juice: A thin layer of lime juice on top helps prevent browning.
  • Cover tightly: Press cling film directly onto the surface of the guac before sealing with a lid.
  • Try the pit trick: Some swear by storing the avocado pit in the bowl to slow oxidation—it may not be foolproof, but it doesn’t hurt!

Keep refrigerated and consume within one to two days for best results. While the top layer might discolour slightly, you can scrape it off to reveal the vibrant green guac underneath.

Entertaining? Serve It Three Ways

Guacamole is ideal for sharing, and you can make a trio of versions to suit different tastes:

  • Classic & Chunky: Hand-mash with a fork, keeping some texture. Add sea salt, garlic, and lime to taste.
  • Spicy & Smooth: Blitz in a food processor for a creamy consistency and stir in jalapeño and cumin.
  • Tropical Twist: Add diced mango, pineapple, or pomegranate seeds for a refreshing summer-style guac.

These variations also look beautiful on a platter and are sure to please everyone, from spice lovers to those who prefer a milder dip.

Guacamole on the Go

If you need a healthy snack while travelling, guacamole is a fantastic choice. Portion it into small reusable containers and pair with veggie sticks or Paleo-friendly crackers. It’s satisfying, full of good fats, and keeps you energised between meals.

Just be sure to keep it cool if you’re out for more than a couple of hours—an insulated lunch bag or cool pack works well.

Make It Part of Your Routine

Guacamole isn’t just for parties. It’s a quick and easy recipe that can become part of your regular meal prep. It takes just a few minutes to throw together and can be used throughout the week to add flavour and nutrition to your meals.

From breakfast to dinner, it complements eggs, roasted vegetables, grilled meats, or simple bowls. It’s one of those recipes that helps make Paleo eating feel indulgent while staying clean and wholesome.

Final Thoughts

Guacamole is a brilliant example of how simple, natural ingredients can come together to make something truly special. It’s nutritious, delicious, and endlessly customisable. Whether you enjoy it chunky and rustic or silky smooth with a spicy kick, making it yourself means you’re always in control of what goes into your food—which is exactly what Paleo is all about.

So skip the plastic tub at the supermarket and make your own instead. It only takes a few minutes, and your taste buds (and your health) will thank you.

Do you have a favourite twist on guacamole? Whether it’s extra lime, a sprinkle of cumin, or a fruity addition, I’d love to hear your variations in the comments below!

Paleo Guacamole – avocado dip recipe, primal snack with lime and fresh ingredients

Smoked Mackerel with Fresh Beet Slaw paleo lunch recipe

Smoked Mackerel with Fresh Beet Slaw

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I just love making my own ‘slaw’ – they’re quick to prepare, incredibly versatile, and perfect to keep in the fridge for days when time is short but healthy eating is still a priority. Whether you need a side dish, a main salad, or something vibrant to brighten up a lunchbox, homemade slaw is a great option. This particular variation features raw beetroot, which gives it a deep ruby colour and earthy sweetness. It looks as good as it tastes and makes a stunning addition to any Paleo plate.

Paired with smoked mackerel, this beet slaw transforms from a simple salad to a satisfying meal. The mackerel not only adds a smoky, savoury contrast to the sweetness of the beetroot but also provides a fantastic source of protein and beneficial omega-3 fatty acids. It’s one of those simple dishes that feels more special than the effort it requires, making it ideal for a midweek lunch or an easy dinner that won’t leave you feeling sluggish.

If you’re looking for fresh lunchbox inspiration or want a colourful side to accompany your grilled meat or fish, this recipe is one to bookmark.

Smoked Mackerel with Fresh Beet Slaw paleo lunch recipe
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5 from 1 vote

Smoked Mackerel with Fresh Beet Slaw

This Smoked Mackerel & Beet Slaw is a refreshing and nutritious Paleo lunch option. Easy to prepare and packed with vibrant flavours, it's perfect for meal prepping and keeping in the fridge for a quick, healthy pick-me-up.
Prep Time20 minutes
Cook Time17 minutes
Total Time37 minutes
Course: Lunch
Cuisine: Fish, Paleo
Keyword: Healthy Slaw, Paleo Lunch, Smoked Mackerel Beet Slaw
Servings: 4 serves
Calories: 350kcal
Cost: $15

Equipment

  • Mixing bowl
  • Large Bowl
  • Grater
  • Chopping Board

Ingredients

  • 2 strips smoked mackerel

For the Slaw:

  • 2 raw beets
  • 4 medium carrots
  • ¼ red cabbage
  • ¼ white cabbage
  • 2 green apples
  • Handful pumpkin seeds
  • Handful flaked almonds
  • 75 ml red wine vinegar
  • 40 ml olive oil
  • Sea salt to taste

Instructions

  • Prepare the Slaw: Chop both cabbages as finely as possible. Grate the carrots, beets, and apples, and combine all in a large bowl.
  • Make the Dressing: In a separate bowl, combine the red wine vinegar and olive oil. Gradually stir this dressing into the slaw mixture until well combined.
  • Add Crunch: Mix in the pumpkin seeds and flaked almonds. Season to taste with sea salt.
  • Store Properly: Cover the slaw with clingfilm and store it in the fridge. The flavours will develop over 3-4 days, making it even more delicious.
  • Serve with Mackerel: When ready to serve, add the slaw to your lunchbox with 2 good-sized strips of smoked mackerel per portion. Remove the bottom skin if preferred. Ensure the lunchbox lid is tightly sealed to avoid leaks.

Why Beetroot is a Slaw Game-Changer

Beetroot often gets overlooked in raw preparations, but when shredded, it brings both a pleasing crunch and a natural earthy sweetness that balances perfectly with acidic dressings and creamy elements. Nutritionally, it’s a powerhouse. Beets are rich in folate, manganese, potassium, and antioxidants, including betalains – the compounds responsible for their bold colour. They’re known for their anti-inflammatory and detoxifying properties, and they support heart health and stamina, which is especially useful if you’re active or trying to get more from your workouts.

Unlike traditional coleslaw, which is often weighed down by mayonnaise or sugar-laden dressings, this Paleo version keeps things clean. You get all the flavour and texture with none of the dairy, refined sugar, or processed oils. And best of all, it’s just as creamy and satisfying – but in a much more nourishing way.

Benefits of Smoked Mackerel in Your Diet

Smoked mackerel is a brilliant addition to your Paleo kitchen. It’s ready to eat, full of flavour, and loaded with nutrients. High in omega-3 fatty acids, it helps support brain function, heart health, and reduces inflammation. For anyone following a Paleo lifestyle, prioritising healthy fats is key, and oily fish like mackerel tick all the boxes.

In this recipe, the rich and smoky fish contrasts beautifully with the crisp and colourful slaw. The result is a complete meal that’s light yet satisfying and hits all the macronutrient targets you need – healthy fats, protein, fibre, and plenty of vitamins and minerals.

How to Customise Your Slaw

This recipe is incredibly flexible, and that’s one of the reasons I love it so much. Once you get the hang of making slaw, it becomes second nature to mix it up depending on what you have in the fridge. Here are a few ideas to adapt it:

  • Switch the protein: If smoked mackerel isn’t your thing, try canned wild salmon, grilled chicken, or even boiled eggs for a vegetarian option.
  • Add herbs: Fresh dill, parsley, or coriander can lift the flavours and make everything feel even more fresh.
  • Include crunch: Add some finely sliced red cabbage, fennel, or carrot to mix up the texture and boost the veg content.
  • Try different dressings: While this slaw works beautifully with a citrusy, olive oil-based dressing, you can also try tahini, apple cider vinegar, or even a drizzle of coconut milk for a creamy finish.

Meal Prep and Storage Tips

This beet slaw holds up well in the fridge for several days, making it an ideal meal prep option. In fact, the flavours develop and meld even more if left overnight, so you may find it tastes better the next day. If you’re planning to eat it across a few days, store the slaw and smoked mackerel separately to keep everything fresh.

Portion into containers for a grab-and-go lunch, or keep the slaw as a base and change up your protein topping each day to keep things interesting.

Serving Suggestions

This slaw is brilliant on its own, but if you’re putting together a fuller plate or entertaining guests, it also works well with:

  • Grilled lamb chops or steak – the sweetness of the beetroot complements rich red meat
  • BBQ prawns or scallops for a lighter seafood twist
  • Roasted sweet potato wedges for a more filling meal
  • A slice of Paleo seed bread for extra texture and crunch

It also makes a gorgeous side dish for summer gatherings, especially when you want to offer something that looks impressive without spending hours in the kitchen.

Make it a Crowd-Pleaser

The recipe below yields around four generous servings, but it can easily be scaled up. It’s a great option if you’re feeding a group, heading to a potluck, or prepping meals for a busy week. If you’re serving a family, you might want to double up – leftovers rarely last long.

The colours are striking, and it always catches people’s eye at the table. It’s the kind of dish that gets people asking for the recipe.

Why This Recipe Works So Well

There’s a reason this dish has become a staple for me. It’s quick to prepare, deeply nourishing, and adaptable to so many situations. Whether you’re looking to boost your veggie intake, get more oily fish into your diet, or just want something that feels like more than “just a salad,” this ticks all the boxes.

It’s also ideal for those busy weeks when you need something fast but still want to feel good about what you’re eating. Ten minutes of prep, and you’ve got something delicious, colourful, and satisfying ready to go.

Get Creative with Your Own Slaw

Have you got your own slaw recipe? Maybe you like a North African spin with cumin and coriander seeds? Or perhaps you’ve got a go-to mix of crunchy veg and creamy dressing? If so, I’d love to hear about it. You can check out my North African Carrot Slaw for inspiration if you're looking to branch out with new flavours.

That’s the beauty of Paleo recipes like this – they’re a base, a starting point, and a chance to be creative while sticking to wholesome, real ingredients.

Final Thoughts

This vibrant and nutritious slaw paired with smoked mackerel is perfect for a healthy Paleo lunch. The raw beets add a beautiful colour, while the smoked mackerel provides a rich source of protein and omega-3s. Additionally, enjoy the refreshing crunch and the delightful blend of flavours that develop over time.

Do you have your own slaw variations? I’d love to hear about your favourite combinations in the comments below!

Smoked Mackerel with Fresh Beet Slaw paleo lunch recipe

Paleo Diet Recipe Primal Carrot, Blood Orange and Ginger Soup

Carrot, Blood Orange & Ginger Soup (Paleo)

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Few things are as satisfying as a bowl of homemade soup, especially when it's bursting with natural flavour, vibrant colour, and genuine health benefits. This Carrot, Blood Orange, and Ginger Soup delivers on all fronts. It’s sweet yet spicy, creamy yet light, and it brings a beautiful sunset hue to your table that’s sure to impress anyone you’re serving — including yourself. Whether you’re looking for a dinner party starter or a make-ahead lunch that lifts your spirits, this soup is a nourishing and delicious option.

Literally bursting with beta carotene and vitamin C, the ginger in this soup packs a real zing while the turmeric and coriander provide delicate and warming undertones. Enjoy this Carrot Blood Orange Ginger Soup as an appetiser with friends, and make plenty extra to have for lunch the next day. It’s a perfect example of how clean eating can be both comforting and exciting. For added texture, top it with toasted flaked almonds just before serving — they add a satisfying crunch and a touch of nutty flavour that finishes the dish beautifully.

If you don’t have blood oranges on hand, don’t worry. Regular oranges will still offer the sweet citrus notes that balance the spice and earthiness in the soup. That said, blood oranges do bring a slightly more complex flavour and a dramatic colour that really makes this soup stand out.

Paleo Diet Recipe Primal Carrot, Blood Orange and Ginger Soup
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5 from 1 vote

Carrot, Blood Orange and Ginger Soup

This vibrant Carrot, Blood Orange, and Ginger Soup is packed with vitamins and bursting with flavour. Perfect for a healthy lunch or appetiser, it's easy to make and sure to impress.
Prep Time10 minutes
Cook Time30 minutes
Total Time40 minutes
Course: Lunch
Cuisine: comfort foods, Fusion, Paleo
Keyword: Carrot Blood Orange Ginger Soup, Healthy Soup, Paleo Soup, Vitamin C Soup
Servings: 4 Serves
Calories: 150kcal
Cost: $8

Equipment

  • Large saucepan
  • Immersion Blender
  • Chopping Board

Ingredients

  • 2-3 medium shallots diced
  • 2 cloves garlic crushed
  • 6-8 cm fresh ginger grated
  • 2 tsp ground coriander
  • 1 tsp ground turmeric
  • 1 tsp black pepper
  • 750 g carrots peeled and roughly chopped
  • 2 whole blood oranges peeled and separated into segments
  • 2 cups homemade vegetable stock
  • Pinch of salt
  • 1 tbsp olive oil

Instructions

  • Prepare the Base: Heat 1 tbsp olive oil in your largest saucepan over a low heat. Gently simmer the diced shallots, crushed garlic, and grated ginger for about 5 minutes until they start to soften.
  • Add Spices: Add the ground coriander, ground turmeric, and black pepper. Stir well, then add 2 tbsp of vegetable stock. Continue to simmer gently for another couple of minutes, allowing the flavours to meld together.
  • Combine Main Ingredients: Add the remaining vegetable stock, chopped carrots, and blood orange segments to the saucepan. Raise the heat and bring the mixture to a boil. Once boiling, reduce the heat and let it simmer for 20-25 minutes until the carrots are tender.
  • Blend to Perfection: Use an immersion blender to blitz the soup until it is smooth and velvety. Make sure all chunks are fully blended to achieve a consistent texture.
  • Season and Serve: Taste the soup and season with a pinch of salt to enhance the flavours. Serve immediately, optionally topped with toasted, flaked almonds for added crunch and flavour.

Why You’ll Love This Soup

This soup is not just a treat for your taste buds — it’s a nutrient powerhouse. The base of carrots provides a generous dose of beta carotene, a precursor to vitamin A that’s essential for immune function, skin health, and vision. The blood oranges bring in high levels of vitamin C, helping to support your immune system and boost collagen production.

Fresh ginger and turmeric are renowned for their anti-inflammatory and digestion-boosting properties. These warming spices work together to soothe the gut, awaken the senses, and add layers of aromatic flavour. Coriander complements the soup with citrusy undertones and a light herbal note, making each spoonful refreshing and complex.

How to Make the Most of Your Ingredients

When it comes to making a soup this simple, the key lies in choosing the freshest and highest quality ingredients you can find. Here’s a breakdown of what makes each component so essential to the final result:

  • Carrots: Look for firm, sweet carrots with vibrant colour. Organic carrots often have a deeper flavour and more nutrients.
  • Blood oranges: Juicy and seasonal, they lend the soup a subtle tang and striking colour. If they’re unavailable, Valencia or navel oranges work just fine.
  • Fresh ginger: Don’t hold back. A generous amount of ginger adds a warming punch that brings the other flavours to life.
  • Turmeric: Whether using freshly grated root or ground turmeric, this ingredient enhances both the colour and the health profile of your soup.
  • Ground coriander: Often underused, coriander adds a mellow, citrusy warmth that balances the sweetness of the carrot and orange.
  • Toasted almonds: Optional, but highly recommended. They add contrast in texture and a satisfying crunch to each bite.

Simple Steps, Impressive Results

Making this soup is beautifully straightforward, making it ideal even for beginner cooks or busy weeknights. It’s a one-pot wonder: just sauté your aromatics, simmer your vegetables with spices and juice, then blend until silky smooth. For an even creamier texture, use a high-speed blender, though a stick blender will do the job just fine.

Once it’s blended, give it a taste. Depending on your carrots and oranges, you may want to adjust the seasoning or acidity. A squeeze of lime or lemon can lift the whole dish if it feels too sweet, while an extra pinch of salt can round out the flavour beautifully.

Serving Suggestions

This soup is incredibly versatile. Serve it as an elegant starter in small bowls topped with fresh herbs and toasted almonds, or enjoy it as a light meal with a side of protein. It pairs especially well with grilled chicken, baked salmon, or even a boiled egg for a complete Paleo lunch.

For a more substantial meal, you can also pair it with a Paleo-friendly seed cracker or a wedge of roasted sweet potato. The soup can be served warm or chilled, making it perfect across all seasons. In the summer, its zesty citrus flavours are refreshing, while in cooler months, the spices bring warmth and comfort.

Perfect for Meal Prep

This soup stores beautifully, making it a perfect batch-cooking recipe. Store it in the fridge in airtight containers for up to four days, or freeze in portions for up to two months. When reheating, do so gently over low heat to preserve the brightness of the flavours. If you’ve added citrus juice after cooking, avoid boiling the soup during reheating as this can alter the flavour profile.

It also makes a thoughtful gift — pour into a jar, add a ribbon and a handwritten label, and share with a friend who needs a little nourishing comfort food.

Adapting the Recipe

As always with Paleo cooking, the beauty of this recipe lies in how adaptable it is. Here are a few ideas if you want to play with variations:

  • Swap the oranges: Grapefruit or tangerines will create slightly different but equally lovely versions of the soup.
  • Add heat: If you enjoy spicy food, add a pinch of cayenne pepper or some chopped fresh chilli for an extra kick.
  • Boost protein: Stir in some shredded chicken or top with roasted chickpeas (if your version of Paleo allows legumes).
  • Make it thicker: Add a few chunks of sweet potato or butternut squash when simmering for a creamier consistency.

Impress Your Guests (Or Just Yourself)

This Carrot, Blood Orange, and Ginger Soup is not only visually stunning but also incredibly nutritious. The blend of beta carotene from the carrots and vitamin C from the blood oranges makes it a powerhouse of vitamins. Perfect for a light lunch or a refreshing starter, this soup will impress your guests and leave them wanting more. It’s also a wonderful way to showcase how vibrant and flavourful a Paleo lifestyle can be — no compromise, no bland meals, just real food prepared beautifully.

To make it even more visually appealing, finish with a swirl of coconut cream or a sprinkle of microgreens. The final result looks gourmet but is simple and wholesome at heart.

Have You Tried It Yet?

Have you tried making this vibrant soup? If so, share your experience and any variations you tried in the comments below. Additionally, enjoy the burst of flavours and health benefits with every spoonful!

Paleo Diet Recipe Primal Carrot, Blood Orange and Ginger Soup

Paleo Diet Primal Food Dehydrator Dry Excalibur-min

Have You Got A Dehydrator?

A dehydrator is a great way of adding some variety into your Paleo diet. There are loads of great dehydrators on the market, like the Excalibur – but you don’t have to buy a dedicated dehydrator, as you can dehydrate produce directly in your oven.

A dehydrator is an indispensable machine if you want to dry your own products. This enables you to keep food for longer and is especially great if you have just harvested a lot of fruit or veg – or have a lot of meat to use up. A dehydrator is versatile and suitable for different products. The machine works with hot air that is blasted through the food, has an adjustable temperature and is very efficient. In a climate like ours, where the humidity is high, a dehydrator can provide a solution.

With a dehydrator you can build up a supply of food that will keep for a long time – but without the added ingredients of shop bought equivalents. You will have the perfect instrument to make all the fresh products that are only available for short periods of time during the year, sustainable. It is also a lot better for your bank account as you can bulk buy fresh produce when it is in season, or on offer – and make it last for many months.

Paleo Diet Primal Food Dehydrator Dry Excalibur-min

Dehydrated food is great for people on the go, as the food doesn't weigh very much, so is ideal to take hiking or camping.

You can put pretty much anything inside a dehydrator; vegetables, fruit, meat, herbs, nuts, whatever you like.

Warning: For most products, the temperature should not be higher than 50c (120F) degrees.

Drying meat

Jerky is a great Paleo snack, packed with protein and fat. You can dehydrate any type of meat, either on it’s own or using herbs and spices to add some extra flavor. Biltong and boerewors are popular dehydrated meats in South Africa, which you can make yourself, it your dehydrator. Whilst you can buy jerky, it’s likely to have lots of preservatives – and unlikely to be made from grass-fed high quality meats.

Drying fruit

Try drying your own raisins or dried prunes and apples – or whatever fruit you have an abundance of in the garden. You can also make fruit leather by drying out puréed fruit. Whilst dehydrating fruit concentrates the sugar levels, they can certainly still be enjoyed as an occasional treat.

Drying herbs

A dehydrator is perfect for drying out herbs – great to prevent wastage. If you live somewhere hot & dry, you can dry herbs the traditional way, hung on string, and left out in the sunshine. Collecting the herbs is a fun activity itself, and the prospect of preserving them while maintaining colour and taste, makes it even more rewarding. Nothing is as good as a jar of your own cultured and dried coriander or hot chili peppers, to spice up your dishes for a whole year.

Dehydrating Vegetables

Vegetables are perfect for a dehydrator. Trying making vegetable chips, using kale, carrots or very thinly sliced sweet potatoes. Tomatoes also work really well in a dehydrator, and can be added to recipes for months to come.

How long does the food need to be in the dehydrator?

It totally depends on the amount of moisture inside the product. It can even vary between two items of the same product. Also the size makes a big difference in how long it will take to dry out the food. It’s really important not to cut short the during time, as any left over moisture can result in mould and rotten food. Almost all products need to be dried more than 24 hours, but you should research & experiment further for everything you attempt to dry out.

After drying to products, keep them in airtight pots or bags. Lockable glass pots or mason jars look great as decorations in the kitchen, filled with colourful dried fruit and vegetables.

Creative Ways to Use Your Dehydrator on a Paleo Diet

If you’ve already mastered the basics of using your dehydrator for jerky, herbs, and fruit leather, it’s time to take things up a notch. Your dehydrator can help you build a thriving Paleo pantry and support a lifestyle that’s free from processed ingredients but rich in flavour and nutrients. Here are some extra ways to incorporate dehydrated foods into your daily meals.

Make Your Own Paleo Croutons and Crackers

Who says Paleo can’t have a bit of crunch? Blend a mix of ground seeds (like flaxseed, sunflower, or chia), almond meal, herbs, and a little water or bone broth until you get a thick paste. Spread it thinly on a dehydrator tray and dry until crisp. You’ll have a satisfying, grain-free alternative to conventional crackers or croutons.

Dehydrate Zucchini or Eggplant Slices for Paleo “Pasta”

Thinly slice zucchini or eggplant lengthwise and dehydrate them until pliable but dry. These can be rolled or layered like lasagne sheets, making them a perfect noodle substitute for grain-free pasta dishes. Rehydrate them slightly before use if you want a softer texture.

Create Savoury Veggie Powders

Once dehydrated, vegetables like carrots, beetroot, kale, spinach, and even mushrooms can be blitzed into powders. These are ideal for adding to soups, stews, or omelettes for an extra nutritional punch. You can also mix them into homemade spice blends or sprinkle over meals as a Paleo flavour boost.

Fermented and Then Dried – The Ultimate Gut-Friendly Snack

Make a batch of fermented vegetables like sauerkraut or kimchi, then dehydrate them for a tangy, crunchy snack that’s both probiotic and portable. This technique preserves the benefits of fermentation while improving shelf life, perfect for travel or workday nibbles.

Dry Marinated Mushrooms or Capsicum

Marinate sliced mushrooms or capsicum in olive oil, garlic, herbs, and lemon juice for a few hours, then dehydrate them for rich, intense flavour. These work brilliantly in Paleo wraps, salads, or as toppings for grain-free pizza bases.

Preserve Bone Broth for Travel

You can pour cooked and cooled bone broth into silicone trays and freeze it, then transfer the frozen cubes to your dehydrator. Once fully dry, grind into a powder. This is a great way to travel with bone broth, use it as a seasoning, or rehydrate for a gut-healing drink anywhere.

Make Paleo-Friendly Trail Mix Components

Beyond dried fruit and jerky, try dehydrating small pieces of coconut, banana slices, and even spiced pumpkin seeds. You can season your ingredients with cinnamon or paprika before dehydrating to create custom Paleo trail mixes for outdoor adventures or midday snacking.

Dehydrated Citrus Zest for Paleo Desserts

Save and dry citrus peels like lemon, lime, and orange. Once dried, grind them into a fine zest powder to use in Paleo baking, raw treats, or to infuse teas. It's a fantastic zero-waste flavouring solution that smells as good as it tastes.

Storage Tips for Dehydrated Paleo Staples

To make the most of your dehydrator, ensure proper storage to preserve all your hard work. Use airtight jars or vacuum-sealed bags, and store in a cool, dry cupboard. If you live in a humid environment, consider adding food-grade silica packs to jars to keep contents dry.

Why Dehydrating is a Perfect Paleo Technique

Dehydrating food echoes ancestral techniques used long before refrigeration existed. It allows us to enjoy seasonal produce year-round, reduce food waste, and avoid the preservatives and hidden nasties in store-bought dried goods. Best of all, it keeps your food close to nature – just how Paleo intended.

Have you tried any of these ideas, or discovered your own favourite dehydrator hacks? Share your tips and tricks in the comments below!