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.
Must Read Paleo Books
I’m often asked which Paleo books I’d recommend. It’s great to have a few introductory books to hand to explain everything you need to know about what Paleo is – and how to start. If you’ve got friends interested in learning more about Paleo, these are the books I’d recommend.
Introduction to Paleo Books
The Primal Blueprint. Mark Sisson’s book is a great introduction as to why we should eat a Primal Diet and how to start. He also covers lifestyle factors like sleep and stress and how to exercise – primal style.
The Paleo Solution. Robb Wolf's book is another good introduction to the Paleo Diet and is written in a very engaging way. As a bio chemist, Robb Wolf is able to talk about the science, but in a very easy to understand way.
The Paleo Answer Loren Cordain’s latest book is more on the science side than the practical application side, but a great book for anyone dubious about giving up those deathly whole grains!
Starting Paleo Books
Once you’ve decided to give Paleo a try, these book are a great way to take you through your transition into Paleo, step by step.
Recipe Books
It’s great to have some recipe books on hand, to demonstrate the huge wealth of menu ideas that are possible on the Paleo diet. These are some great recipe books that I use regularly.
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Books for Deepening Your Paleo Knowledge
Once you’ve grasped the basics and started applying Paleo principles to your day-to-day life, it can be incredibly helpful to explore books that go deeper into the science, anthropology, and psychology behind the diet. These books help answer the “why” questions and give you the confidence to stay committed long term, especially when faced with conflicting health information.
“Deep Nutrition” by Dr. Catherine Shanahan is a fantastic follow-up read that explores the impact of ancestral diets on genetic expression, beauty, and long-term health. It connects the dots between traditional eating and modern chronic diseases, and offers a compelling argument for real food over processed alternatives.
“The Big Fat Surprise” by Nina Teicholz challenges decades of dietary advice, particularly around fat and cholesterol. While not exclusively a Paleo book, it aligns with many Paleo principles and is perfect for those who want to understand why fat isn’t the enemy.
“Why We Get Fat” by Gary Taubes is another must-read if you’re interested in the hormonal drivers of weight gain and insulin resistance. Taubes breaks down the carbohydrate-insulin hypothesis in a way that’s easy to digest and highly relevant to anyone cutting grains and sugar from their diet.
Books for Navigating Paleo with Specific Health Goals
Whether you’re managing an autoimmune condition, struggling with gut issues, or aiming to improve metabolic health, there are several Paleo-aligned books that cater to specific health concerns.
“The Paleo Approach” by Dr. Sarah Ballantyne is the go-to reference for anyone dealing with autoimmune disorders. It’s incredibly detailed and explains not just what to eat, but also the science behind immune function, inflammation, and gut permeability. Her follow-up cookbook makes the protocol more practical to implement.
“Practical Paleo” by Diane Sanfilippo offers tailored meal plans for various conditions, including thyroid health, adrenal fatigue, and fat loss. The first half of the book is educational, while the second half is packed with simple, flavourful recipes.
“The Bulletproof Diet” by Dave Asprey takes a slightly different angle, blending Paleo, keto, and biohacking. It’s great for tech-minded people who want to optimise their performance, although some recommendations (like Bulletproof Coffee) stray from strict Paleo.
Best Paleo Books for Families and Kids
Bringing your family on board with Paleo can be a game-changer, but it does come with challenges — especially if you’re dealing with fussy eaters or children used to processed snacks. Fortunately, there are a few excellent books that make the transition easier and more enjoyable for the whole household.
“Eat Like a Dinosaur” by The Paleo Parents is a brilliant resource for families with young kids. It combines kid-friendly recipes with guidance on meal planning, shopping, and handling social situations. It even includes a storybook section to help explain Paleo to children in a fun and engaging way.
“Nom Nom Paleo: Food for Humans” by Michelle Tam and Henry Fong is another standout. With its comic-book style format, colourful photos, and humour, it appeals to adults and kids alike. The recipes are creative, approachable, and designed for busy families.
“Paleo Lunches and Breakfasts on the Go” by Diana Rodgers is a lifesaver for parents looking to pack real food into lunchboxes or whip up quick meals during the morning rush.
Books That Blend Paleo with Other Lifestyle Elements
For many, Paleo becomes more than just a way of eating — it becomes a broader philosophy that encompasses movement, sleep, stress management, and environmental health. Several books go beyond food to help you live a well-rounded, ancestral-inspired lifestyle.
“Go Wild” by Dr. John Ratey and Richard Manning is a fascinating exploration of how modern civilisation has disconnected us from our natural rhythms. The book covers everything from movement and nutrition to sleep, play, and social connection.
“The Primal Connection” by Mark Sisson is the perfect companion to “The Primal Blueprint.” It focuses on the non-food aspects of Paleo living and encourages practices like grounding, digital detoxing, and reconnecting with nature.
“Sleep Smarter” by Shawn Stevenson is essential reading for anyone struggling with energy, weight loss, or mood. Good sleep is a crucial component of the Paleo lifestyle, and this book provides clear, actionable advice to improve it.
Cookbooks for Specific Needs and Occasions
While general Paleo cookbooks are fantastic, sometimes it’s helpful to have books tailored to specific situations — whether you’re hosting a dinner party, navigating the holidays, or managing dietary restrictions.
“Paleo Takeout” by Russ Crandall lets you recreate all your favourite restaurant-style meals — without the grains, sugars, or dodgy oils. From General Tso’s chicken to fish tacos, this book shows you how indulgent Paleo can be.
“Paleo Slow Cooker” by Arsy Vartanian is perfect for those who want to come home to a hot, nourishing meal. The recipes are hearty, flavourful, and ideal for batch cooking.
“Against All Grain: Celebrations” by Danielle Walker is a stunning cookbook packed with holiday and special occasion recipes. Think Paleo-friendly stuffing, birthday cakes, and celebratory roasts.
Final Thoughts
There’s no shortage of excellent Paleo books to support you wherever you are on your health journey — from beginner intros and scientific deep dives to family-friendly resources and cookbooks for every occasion. Building a small personal library can help you stay inspired, educated, and motivated long after the novelty of starting Paleo has worn off.
Which of these books are on your shelf? Have you found a hidden gem that’s changed the way you approach Paleo living? Share your favourites in the comments below!
What Sundays Are All About
With a bit of planning and organisation at the weekend, the entire week of Paleo meals can be planned, ingredients bought and almost all of the cooking done, leaving your weekdays easy and stress free.
Being organised like this is not only a far cheaper way of following your Paleo diet, but it also ensures you won’t come unstuck in the week – when a lack of time and imagination would otherwise make it far harder to make the right food choices.
Step One: The Weekly Planner
Are you going to be home every evening? Do you have friends over? Have you been invited out to dinner? Write out a plan of the upcoming week and work out how many breakfasts, lunches, dinners and snacks you will need.
Now it’s time to hit the recipe books for inspiration and decide what you would like to eat everyday! Bear in mind if you cook a large portion of a dinner recipe, you can either freeze the remainder to enjoy another day, or you can use it for lunch, or breakfast the following day.
If you have cooking facilities at lunchtimes, it’s a great idea to do some batch cooking, so you can have a quick, hot Paleo meal every lunchtime – with no cooking required
Step Two: The Ingredients
Once you’ve decided on your weekly Paleo meal planner, you can make a list of all of the ingredients you need to buy and head to your local farmers market, butchers and grocery store/ supermarket to buy everything you need. No more shopping required for another week or two! It’s good to be flexible and prepared to swap ingredients, for example where certain vegetables are in season or on sale.
Step Three: Cooking & Preparation
Once you have your Paleo ingredients, recipes and weekly planner on hand, it’s time to get cooking! You can cook up big batches of one-pot recipes, such as soups, stews, casseroles and curries as these will freeze easily, ready to be reheated when you need them for lunches or dinners.
Many breakfasts, such as egg muffins can be cooked in advance and stored in the fridge for a quick grab and go breakfast.
You can also prepare vegetables in advance, ready to blanch, eat raw or throw in the steamer for the week’s dinners.
Step Four: Overcoming Potential Difficulties
This is also a good opportunity to call ahead any restaurants you may be visiting next week – or looking up their menu online. This way you can work out which Paleo options are available, or contact the restaurant directly and see how they can help.
What is your weekly routine? Do you spend time at the weekend planning for the week ahead?
Translating Paleo Cooking Terms
The first time I went to America, I was confused. The restaurant menus all had pages of entrée’s, but no main courses. Fortunately before too long, I realised entrée is American for main course, not a starter course, as I am used to the word. I was also excited to try a new herb I had read about in lots of cooking blogs, cilantro – before I found out it is just another was of describing coriander.
As a Brit, living in Australia, reading lots of American Paleo Diet blogs and books, I've noticed a lot of cooking and food terms with completely different names. Australian terms seem to be mainly British, but often American – and sometimes different again. The list below shows the most common terms on which our terms differ, not all Paleo related, but hopefully useful all the same:
| American | British English | Australian | |
| Appetizer | Starter | Starter | |
| Entrée | Main Course | Main Course | |
| Dessert | Pudding/ Sweet/ Afters | Dessert | |
| Broiler | Grill | Grill | |
| Grilling | Barbecuing | Barbecuing | |
| Canned | Tinned | Tinned | |
| Eggplant | Aubergine | Eggplant | |
| Zucchini | Courgette | Zucchini | |
| Argula | Rocket | Rocket | |
| Rutbaga | Swede/ Turnip | Swede | |
| Bell Pepper | Pepper | Capsicum | |
| Cilantro | Coriander | Coriander | |
| Ground Mince | Minced Meat | Minced Meat | |
| Pork Rinds | Pork Scratchings | Crackling | |
| Jello | Jelly | Jam | |
| Fries | Chips | Hot Chips | |
| Chips | Crisps | Chips | |
| Parchment Paper | Greaseproof Paper | Greaseproof Paper | |
| Stove | Hob | Hob | |
| Crock Pot | Slow Cooker | Slow Cooker | |
| Plastic Wrap | Clingfilm | Gladwrap | |
| Candy | Sweets | Lollies | |
| Licquor Store | Off Licence | Bottle Shop (AKA Bottlo!) | |
| Popsicle | Ice Lolly | Ice Lolly |
Of course, in addition to the different terms, American recipes use imperial measurements (pounds, ounces, tablespoons and Fahrenheit), Australian recipes are metric (grams, millilitres and centigrade) and British recipes never quite seem to be able to decide if they should embrace the metric system, or stick to the traditional imperial measurements.
More Translation Confusion in the Paleo Kitchen
Once you dive deeper into international Paleo cookbooks and food blogs, you start noticing even more subtle differences that can easily trip you up. It’s not just ingredients and cooking terms — the differences can show up in meal names, shopping habits, and even food availability.
Take for example, something as simple as “biscuits”. In the US, this refers to a fluffy, savoury baked item often served with gravy — nothing like the crunchy sweet treat the British and Australians call a biscuit. The American equivalent of a British or Aussie biscuit is a “cookie”, unless it’s a chewy one, in which case confusion deepens. So when you see a Paleo recipe for “biscuits and gravy” in an American cookbook, know that it’s referring to something more akin to a savoury scone, not a dessert.
Supermarket Aisle Challenges
Shopping for ingredients can also become an adventure. Looking for “scallions” in an Australian supermarket? You’ll find them labelled as “spring onions”. “Beets” are just “beetroot” down under. “Shrimp” become “prawns”, and while both may be technically correct depending on the species, the names are used almost exclusively in different regions.
If a US recipe calls for “half-and-half”, Australians and Brits are left wondering whether this means pouring cream, single cream, or just mixing milk and cream together. Likewise, “heavy cream” and “double cream” aren’t always identical, with differences in fat content and consistency depending on where you are.
More Ingredient Name Differences
| American | British English | Australian |
|---|---|---|
| Scallions | Spring Onions | Spring Onions |
| Beets | Beetroot | Beetroot |
| Snow Peas | Mangetout | Snow Peas |
| Soda | Fizzy Drink | Soft Drink |
| Oatmeal | Porridge Oats | Rolled Oats |
| Ground Beef | Beef Mince | Beef Mince |
| Whipping Cream | Single Cream | Pure Cream |
| Molasses | Treacle | Molasses |
Cooking Instructions That Vary By Region
Instructions like “broil until golden” or “put under the broiler” in an American recipe may confuse Aussie and British readers. That simply means place it under the grill — the overhead heat source, not the outdoor barbecue. In contrast, “grilling” in the US often refers to cooking over flames outdoors, which Aussies and Brits would call “barbecuing”.
Measurements can be another stumbling block. A “stick of butter” means 113 grams in the US, but recipes from the UK or Australia are more likely to just list butter in grams or tablespoons. Meanwhile, Australian tablespoon measures are 20ml — not the 15ml standard used in the UK and US — which can make a big difference in recipes that require precision.
Egg Sizes and Baking Confusion
Did you know that even the standard size of eggs differs by region? Most recipes assume a standard “large egg”, but a large egg in the US is closer to a medium or even small egg in Australia. When baking Paleo treats, where proportions matter more than ever without gluten to help things rise or bind, these differences can affect your final results. When in doubt, weigh your eggs — most recipe writers will use around 50–60 grams per large egg, including shell.
Terminology Around Dairy Alternatives
Another area where confusion arises is with non-dairy milk. American recipes often mention “almond milk” or “coconut milk” without specifying whether they mean the tinned, thick variety or the carton-style diluted version. Australians tend to default to the carton form, whereas in some American recipes, particularly those based around curries or rich sauces, tinned full-fat coconut milk is assumed. This can affect the consistency and fat content of your finished dish.
Sweeteners and Pantry Basics
With Paleo baking, sweeteners like “maple syrup”, “honey”, “date paste”, and “coconut sugar” are often used. While these terms are fairly universal, it’s helpful to know that “syrup” in the UK can refer to golden syrup — which is definitely not Paleo — while “treacle” might be used to describe molasses. If you're in Australia, most health food shops carry Paleo-friendly sweeteners, but you may need to double-check labels for additives or processing methods.
Embracing the Multilingual Paleo Kitchen
The key takeaway is that food culture is beautifully diverse, but when following recipes from across the globe, it pays to know the local language — especially in the kitchen. Reading ingredient lists carefully, checking measurements, and researching unfamiliar terms will help you avoid mistakes and better understand what you're putting on your plate.
If you're following American Paleo recipes from Australia, make sure to double-check measurement conversions and terminology. Keep a note of ingredient swaps and equivalents, and don’t be afraid to adjust recipes based on what’s seasonal or available locally.
Final Thoughts
Learning the global language of food can make your Paleo journey more accessible and enjoyable. Whether you’re cooking from an American blog, a British book, or your own Aussie kitchen, a bit of translation and flexibility goes a long way.
Have you come across a confusing term in a Paleo recipe? Or found an unexpected substitute that worked perfectly? Share your discoveries in the comments below — let’s build a global Paleo glossary together!
I'm sure there are many more, so please share the terms that have confused you, or that you have recently discovered, in the comments below. And if you’re in New Zealand – which versions of the terms do you use, mainly Australian, or a completely different term?
Delight in a Flavorful Paleo Moroccan Pork & Dressing Recipe
Further to her guest post yesterday, Stormy Sweitzer, owner of Maoomba, the Real Food for Active Lives blog, and author of Paleo Power Lunch: Easy, Filling & Delicious Workday Meal Strategies, has very kindly shared a Moroccan recipe with us from her book.
This is the lunch that started it all. In the dead of winter, wanting something colorful to go with a leftover pork chop, I threw it together with a handful of berries, seeds, and avocado. It’s earthy, but light. Add a handful of raw mushrooms for more vegetables. This recipe is perfect for those who are looking for a quick, nutritious, and delicious meal to take to work or enjoy at home. The combination of flavours and textures makes it a standout dish that’s both satisfying and refreshing.
Lunch Recipe: Moroccan Pork & Dressing
This Moroccan Pork & Dressing recipe is a colourful and flavourful paleo lunch option, combining pan-fried pork loin chop with fresh spinach, blackberries, avocado, and raw pepitas, topped with a creamy lemon chive dressing. Perfect for a light yet satisfying meal.
Servings: 2
Calories: 400kcal
Cost: 12
Equipment
- Blender
- Saute Pan
Ingredients
Pork
- 2 cups Spinach
- 3 ounces Pork loin chop Sliced, pan-fried
- 1/2 Avocado Cut into chunks
- 1/2 cup Blackberries Fresh
- 2 Tbsp Pepitas Raw
Dressing
- 1/3 cup Lemon juice fresh-squeezed
- 2 tbsp Water
- 1 Green onion chopped
- 1 clove Garlic chopped
- 1 tsp Dry mustard powder
- 1/4 tsp Salt
- Black pepper to taste
- 1/2 cup Avocado oil or Extra virgin olive oil
- 2 Tbsp Chives chopped
Instructions
Pork
- First, layer all ingredients in a lunch-sized food storage container.
- Next, pack 3 tablespoons of Creamy Lemon Chive Dressing in a separate container.
Dressing
- Combine all ingredients in a blender, except the oil and chives.
- Slowly drizzle in the oil while the blender is running.
- Finally, stir in the chives when done.
This Moroccan Pork & Dressing recipe not only provides a vibrant and delicious lunch option but also packs a punch with its nutritious ingredients. The fresh spinach offers a base full of vitamins and minerals, while the blackberries add a burst of sweetness and antioxidants. Avocado provides healthy fats and creaminess, and the pepitas give a satisfying crunch. The creamy lemon chive dressing ties everything together with its tangy and fresh flavour. It’s simple to make and can be stored in the fridge, making it convenient for multiple uses. Drizzle it over the salad just before eating to keep the ingredients fresh and crisp. For more Paleo lunch recipes and strategies, check out the Paleo Power Lunch book. It’s filled with easy, filling, and delicious workday meal ideas that are perfect for those on the go. Exploring different flavours and ingredients in your lunch can make a significant difference in your overall enjoyment and satisfaction with your meals. This Moroccan Pork & Dressing recipe is a great example of how simple ingredients can come together to create something truly special. 
Ultimate Comfort: Delicious Tomato-Free Bolognese for Allergies
As I wrote about yesterday, I'm currently trying to avoid tomatoes and undertake a low-salicylate Paleo diet. I usually use a lot of tomatoes in my cooking, as they are a great base for sauces and meals. My favourite dishes, ragu, bolognese and chilli all use lots of tomatoes, so I've been experimenting to find an alternative.
Since tomatoes are a nightshade, this recipe will be helpful to those avoiding nightshades too. I've also just realized that tomatoes have quadrupled in price in the last few months – so this is also good for the budget!
I used carrots and beetroot to make the “tomato” sauce, which I then used exactly as I would a real tomato sauce with the rest of the ingredients in this bolognese. I'm not that keen on beetroot on it’s own but in this dish with all of the other flavours, it was a great addition.
Tomato-Free Bolognese Recipe
If you avoid salicylates or don't tolerate tomatoes well, this tomato-free bolognese recipe will meet your needs for a tomato-based sauce without the tomatoes! Made with carrots and beetroot, it tastes great and looks very tomatoey, perfect for those avoiding nightshades and looking for a budget-friendly alternative.
Servings: 6
Calories: 250kcal
Cost: 15
Equipment
- Large Pot
- Blender
- Saute Pan
Ingredients
- Carrots I used about 9
- Beetroot I used 4
- Leek diced
- 3 diced onions
- Parsnip
- 7 mushrooms sliced
- Pork mince 500g
- Beef mince 500g
- Coconut oil
- Coconut aminos
- Garlic powder
- Oregano
- Cinnamon
- Cayenne pepper
- Ground chilli
- Salt & Pepper
Instructions
- I peeled and roughly chopped the carrots, beetroot & parsnip and added them to a large pan of boiling water
- Meanwhile, in another pan I sautéed the onions in some coconut oil until they turned translucent
- Next, I added the mince and a splash of coconut aminos
- Once the meat had all browned, I added the leek, mushrooms and a small amount of each of the herbs and spices (I don’t use very much, but adjust according to how hot you like it – and how little you like beetroot!)
- I allowed the meat mixture to simmer on a low heat, stirring regularly, and adding water from the carrot & beetroot pan as it dried out
- Once the carrots and beetroot's started to soften, I turned the heat off and puréed in the blender
- With the tomato-free “tomato sauce” ready, I added it to the meat pan and allowed it to simmer for a few minutes before serving
If you have any suggestions for alternatives to tomatoes, please share in the comments below…
Why Go Tomato-Free?
Tomatoes are a staple ingredient in many cuisines, but they’re also high in salicylates, which can cause adverse reactions in some people. For those with sensitivities or on an elimination diet, even a small amount of tomato can trigger digestive issues, headaches, or inflammation. Nightshade vegetables like tomatoes, peppers, and aubergines are also often problematic for individuals with autoimmune conditions or chronic joint pain. By removing tomatoes, you may notice improvements in your skin, energy levels, and overall digestion.
Creating a Rich, Flavourful Sauce Without Tomatoes
The key to replacing tomatoes in a dish like bolognese lies in replicating their depth of flavour, acidity, and colour. Carrots add natural sweetness, while beetroot lends a similar hue to tomato sauce and a slightly earthy complexity. When paired with ingredients like garlic, herbs, and a splash of balsamic vinegar (if tolerated), you can achieve a hearty sauce that hits all the right notes without any tomatoes involved.
Tips for Perfecting Your Tomato-Free Bolognese
- Cook your base vegetables slowly – sweating the onion, carrot, and celery gently will create a rich foundation for the sauce.
- Choose your beetroot wisely – roasted beetroot adds depth and removes some of the earthy flavour that can be overwhelming when raw.
- Simmer low and slow – just like a traditional bolognese, this sauce improves with time. Letting it simmer allows the flavours to marry beautifully.
- Add broth – using a good-quality beef or bone broth adds umami richness that helps mimic the savoury depth tomatoes usually provide.
Serving Suggestions
This bolognese is incredibly versatile. Serve it over:
- Zucchini noodles (zoodles) for a classic Paleo twist
- Mashed sweet potato or parsnip for a comforting, hearty base
- Spaghetti squash if in season
- Cauliflower rice for a lighter option
It also works wonderfully spooned into halved roasted capsicum or even in a lettuce wrap for a fresh summer alternative.
Batch Cooking and Storage
This tomato-free bolognese freezes and reheats exceptionally well, making it a great option for batch cooking. Simply double the recipe and freeze portions in airtight containers for quick weeknight meals. It’ll last up to 3 months in the freezer and about 4 days in the fridge.
Variations to Try
Once you’ve nailed the base recipe, feel free to experiment:
- Swap the beef for lamb, turkey, or pork for a different flavour profile.
- Add chopped mushrooms for extra umami and texture.
- Include spinach or kale towards the end of cooking for an added boost of greens.
- Top with nutritional yeast or dairy-free parmesan for a savoury finish.
A Family Favourite Without the Fuss
One of the best things about this tomato-free bolognese is how well it’s received, even by those who normally love their tomato-based meals. It’s kid-friendly, freezer-friendly, and packed with hidden veggies, which is always a win. You can confidently serve it to guests, knowing it caters to a wide range of dietary needs without compromising on flavour.
Tomato-Free Doesn’t Mean Taste-Free
It’s easy to feel like you’re missing out when avoiding common ingredients like tomatoes, especially in dishes as iconic as bolognese. But with a bit of creativity and a willingness to explore, you’ll find there are many ways to achieve similar flavours and textures. The combination of carrots and beetroot in this recipe adds colour, body, and a touch of natural sweetness, all while keeping the dish firmly within Paleo and low-salicylate guidelines.
Your Turn: Share Your Tips!
Have you created a tomato-free version of your favourite dish? Do you have other go-to ingredients for recreating sauces and bases? Whether it’s pumpkin, red capsicum (if tolerated), or even fermented vegetables, I’d love to hear what works for you. Share your ideas in the comments below – your suggestion might just help someone else who’s navigating similar food restrictions.
Looking for More Tomato-Free Inspiration?
Keep an eye on the blog for more tomato-free recipes, including chilli, ragu, and other classics made suitable for low-salicylate and nightshade-free diets. Once you start experimenting, you’ll be surprised at how many ways there are to adapt your favourites and still enjoy delicious, nourishing meals.
This Tomato-Free Bolognese is a great reminder that limitations can often lead to the most creative – and delicious – discoveries. Whether you’re avoiding tomatoes for health reasons or simply looking for a new twist on an old classic, this dish is a must-try.
Coconut Oil Spray – What’s The Point?
Initially I was really impressed when I saw Coconut Oil Spray for the first time in Coles, my local grocery store.
But on reflection, Coconut Oil spray seems to be a bit of an oxymoron, don’t you think?
Why Spray Cans?
Spray cans of cooking oil became popular to enable the low-fat brigade to cook in as little oil as possible. The spray tin enables you to coat the bottom of the pan, using far less oil than you’d use if you poured it in. But we've moved on from low-fat, haven’t we? Chances are, given that you’re reading this blog, you’re careful to incorporate decent amounts of fat in your diet. Coconut oil is probably the most popular cooking oil amongst those who follow a Paleo diet. Most of my Paleo friends will use generous amounts of coconut oil in their cooking – and then pour the oil from the pan onto their plate when they've finished. You can’t so this with a spray can of coconut oil!
Added Ingredients?
The ingredients also include butane and propane which are obviously required to enable to spray mechanism to work – but I wonder if this has any impact on the oil – and whether there is any residue in the oil when it makes it onto your plate? Another reason I’d prefer to spoon my pure coconut oil straight into the pan, and not take the chance that any of the propellants come into contact with my food. The cans are also highly flammable, another plus for the humble jar of coconut oil!
Who Buys It?
I find it odd that this particular store only stocks the spray and not the oil in normal jar form (my other local supermarket, Woolworths, stocks jars of coconut oil, but not the spray, which is far more useful). Given the choice, I'm sure almost everyone would opt for a jar of coconut oil, rather than the spray?
I can’t really see who the coconut oil spray is aimed at. Compared to the nasty seed oil sprays, it’s far higher in fat (this is a good thing); surely the conventional wisdom junkies would steer clear? And of course those of us in the know about coconut oil would find the small delivery of coconut oil frustrating? So who is it for? Answers in the comments, if you can offer some suggestions…
I can see that the can is convenient – but a jar of coconut oil and a spoon is hardly inconvenient?
Would you use Coconut Oil in spray form? I’d also be interested to read your comments (below) as to whether coconut spray is widely available where you live too?
Kombucha Recipe
Kombucha is a fermented tea drink that is full of good bacteria – so great for your digestive system. It's really easy to make too…
Ingredients: –
• 3 litres of distilled water
• 125g Sugar
• 4 tea bags (try Pekoe, Oolong, Black or Green)
• Kombucha mushroom (also known as a Scoby) – buy this dehydrated or find a friend who can give you some!
Kombucha Method: –
1. If your Scoby is dehydrated, rehydrate it (this may take some time)
2. Boil water and reduce to a simmer; add sugar and tea bags.
3. Steep the tea for a few minutes, remove the tea bags and leave the tea to cool to room temperature
4. Add to Scoby and cover the container (but make sure it isn't air tight)
5. Leave the mixture for five days to a month somewhere warm (not in direct sunight)
6. It's up to you when it's ready to drink! Either test for a pH of 2.6 – 4.0 with testing strips, or try it! The longer it brews for, the lower the sugar content.
7. You can use the film that has developed on top of the liquid to cultivate a new Scoby.
Why Kombucha Fits Perfectly in a Paleo Lifestyle
Kombucha has become increasingly popular in recent years, and for good reason. For those following a Paleo lifestyle, it offers a naturally fermented, gut-friendly beverage that not only supports digestion but is also free from preservatives, artificial sweeteners, and additives commonly found in commercial soft drinks. As a naturally effervescent drink, it provides a satisfying alternative to sugary carbonated beverages, without straying from Paleo principles.
The Gut Health Connection
One of the most important benefits of Kombucha is its positive impact on gut health. This fermented tea is teeming with probiotics — beneficial bacteria that help maintain a healthy balance in your digestive system. When your gut is functioning optimally, it supports nutrient absorption, immune health, and even mental clarity. For those transitioning into a Paleo diet, Kombucha can be a gentle way to encourage digestive resilience, particularly as your body adjusts to a different macronutrient profile and fewer processed foods.
Flavour Variations and Add-Ins
Once you’re comfortable brewing your basic Kombucha, the real fun begins with custom flavouring. During the second fermentation stage, you can add all sorts of Paleo-friendly flavourings:
- Fresh ginger and turmeric for an anti-inflammatory boost
- Berries such as raspberries, blueberries or strawberries for a fruity twist
- Lemon and lime slices for a citrusy zing
- Herbs like basil or mint for a refreshing finish
To do this, once your Kombucha has finished its initial fermentation, pour it into sealable bottles, add your flavourings, and ferment for another 2–4 days. Always be sure to burp the bottles daily to avoid excess pressure build-up.
Common Mistakes When Brewing Kombucha
Even though brewing Kombucha is simple, there are a few common mistakes worth avoiding:
- Using metal containers or utensils: Kombucha reacts poorly with metal, which can damage your Scoby and affect the flavour. Always use glass or BPA-free plastic.
- Adding the Scoby to hot tea: Ensure the tea is fully cooled to room temperature before introducing your Scoby. High temperatures can kill the beneficial cultures.
- Sealing the container airtight: Your brew needs air to ferment. Cover with a breathable cloth secured with a rubber band, not a lid.
- Not tasting as you go: Kombucha develops a more vinegar-like taste over time. Taste every few days to stop the fermentation at your preferred flavour balance.
Is Store-Bought Kombucha Paleo?
Not all Kombucha is created equal. While many store-bought varieties offer convenience, some contain added sugars, flavourings, or preservatives that aren’t ideal for a strict Paleo diet. Always read labels carefully — the best store-bought Kombucha contains only tea, sugar (which is consumed during fermentation), water, and natural flavourings or juices.
However, even when buying from reputable brands, brewing your own gives you the most control over ingredients, taste, and cost.
Can You Drink Too Much Kombucha?
While Kombucha is beneficial, moderation is key. Drinking too much can result in digestive upset, especially if your body isn’t used to fermented foods. For most people, around 100 to 250ml per day is a safe and beneficial amount. It’s also important to monitor your own tolerance, particularly if you’re new to fermented foods or have a sensitive stomach.
Storing Your Scoby Between Batches
If you’re taking a break between brews, don’t worry — your Scoby can be stored safely. Simply place it in a clean jar with a few cups of Kombucha from your last batch (called the starter liquid). Cover it with a breathable cloth and keep it at room temperature. This is often called a “Scoby hotel.” It can last for weeks or even months, as long as the liquid doesn’t evaporate too much or become contaminated.
Fermentation Safety Tips
Always inspect your brew for signs of contamination, such as fuzzy green, blue, or black mould. While strands or brown patches on your Scoby are normal, mould is not and the batch should be discarded if mould is present. Using clean hands and sanitised equipment for every batch is essential for keeping your brew safe and effective.
Beyond the Beverage: Other Uses for Kombucha
Once you’ve fallen in love with Kombucha, you might be interested to know it has uses beyond drinking. Some enthusiasts use well-aged Kombucha as a vinegar substitute in salad dressings or marinades. Others have experimented with Kombucha as a hair rinse or even a facial toner, though you should do your own research before trying topical uses.
Join the Fermentation Movement
Fermenting your own Kombucha is more than a recipe — it’s a rewarding and empowering process. It reconnects you with traditional food practices and allows you to take full ownership of your health. It’s also an enjoyable ritual and a great entry point if you’re looking to explore other fermented foods like sauerkraut, kimchi or coconut yoghurt.
If you're already brewing Kombucha or just getting started, share your experiences and favourite flavour combos in the comments below!
Have you tried Kombucha? I'd love to hear what you think of it – and if you make it in the same way I do?
80 Paleo Breakfast Ideas
If it wasn't for struggling to come up with different Paleo Breakfast Ideas, I'm sure more people would make the transition over to Paleo. Unfortunately, Breakfast seems to be associated with cereal, toast, bagels, crumpets and sugar laden foods.
Breakfast doesn't have to equal grains! tweet this quote
I think a lot of people also get stuck in a breakfast rut making the same dish every day. Well, it’s time to break it up – try something new for breakfast tomorrow!
My biggest tip is to get used to seeing breakfast as fuel – it’s just another meal! And who wants to start the day off with a big sugar crash?
I've come up with lots of great Paleo Breakfast Ideas for whatever your Paleo situation (no time, dislike eggs, want to drink breakfast, child friendly, SAD substitutes, vegetarian/ vegan or keen to impress) – there are certainly lots of options.
To prove the point, here is a HUGE list of 80 Paleo Breakfast Ideas to inspire you. And if you want even MORE, check out my very own Paleo Breakfast Recipe book, with over 100 pages of beautifully photographed step-by-step recipes.
Easy Paleo Breakfast Ideas
Here are some Paleo Breakfast Ideas for when you have a little bit of time in the morning:
1. Bacon, eggs, avocado, mushrooms & tomato
2. An omelette with your choice of meat, vegetables and of course – egg yolks as well as whites
3. Make a frittata with your favourite veggies, meats and cheese (if you’re more Primal than Paleo)
4. There’s nothing like steak and eggs for breakfast!
5. For a nutritionally dense Paleo Breakfast Idea, chop up chicken liver and scramble with eggs, mushroom, onions and capsicum (bell peppers)
6. Scrambled eggs mixed with diced bacon and avocado (my personal favourite!)
7. Soft boiled eggs and wilted spinach
8. Lots of nations wake up to soup – make a soup with bone broth – or try coconut milk and leftover meat and veggies
9. Sweet potato, sardines and a poached egg
10. Try substitution bacon for skirt steak and serve with pumpkin
11. Bake an egg in an avocado
12. Bone broth with an egg whisked in
13. Smoked salmon and fried eggs for a great protein boast
14. Smoked haddock with poached eggs and wilted spinach
No Time?
When you need a good, quick Paleo Breakfast and have no time to cook and prepare, here are some fast ideas:
15. Paleo Breakfast Casserole – the night before put your choice of ingredients in your slow cooker – and wake up to an instant hot breakfast
16. Egg muffins – cook these up with your favourite veggies and meat in a big batch – and help yourself from the fridge all week
17. Make up a batch of salmon and zucchini croquettes to dig into all week
18. Black Coffee
19. Got a couple of minutes? Scramble an egg in a mug in the microwave
20. The day before, roast some sweet potatoes, and some chicken and have waiting in a container ready for breakfast
21. Make up a breakfast salad the night before with nuts, olives, avocado – and dress with extra virgin olive oil to serve
Grab & Go/ Travel
With no time to eat at home, these are some Paleo Breakfast ideas you can have on the go, eat on the road or perhaps at work.
22. Take a can of tuna/ mackerel/ kippers/ sardines and some pre-cut raw veggies
23. Make a Paleo trail mix with your favourite nuts and dried fruit
24. There’s nothing wrong with beef jerky for breakfast!
25. Hard boiled eggs travel well and can be prepared in advance
26. Make a BLT sandwich using capsicum (bell pepper) as the “bread”
27. Coconut yoghurt
28. Take a halved avocado and a spoon
29. Pork scratchings/ crackling/ rind (whatever you like to call it!)
30. Make up nut balls with nuts, seeds, spices and coconut oil and store in the fridge
SAD Substitutes
If you’re missing your old SAD breakfasts, there’s a Paleo Diet grain-free equivalent for almost everything…
31. Make a Paleo cereal with your favourite nuts, berries and seeds in a bowls of almond milk
32. Or try a Paleo cereal using dried fruit, seeds and nuts and serve with coconut milk and a pinch of cinnamon
33. Paleo granola can be made up from your choice of nuts and served with coconut milk
34. Make up banana bread with almond meal – and bananas!
35. A coconut muesli with nuts, seeds and coconut flakes served in coconut milk
36. Make up a noatmeal – or a Paleo porridge substitute using ground nuts, seeds, eggs and coconut milk
Leftovers
These deserve their own category! Make sure you cook up extra dinner the night before – and you have a ready made breakfast. What’s wrong with steak for breakfast?
37. Sauté onions and mushrooms – and last nights leftover meat and serve over poached eggs
Something Fancy
If you have the time, there are some great Paleo Breakfast Ideas that are perfect for an occasional treat. I very rarely use nuts and nut flours, but they are great for special occasions – and especially good for showing your SAD friends just what is possible when you go grain-free:
38. Paleo pancakes with almond meal take a bit more time, but are well worth the effort
39. Or try sweet potato pancakes
40. Waffles can be made with coconut flour or almond meal and served with a berry sauce
41. A Paleo NoOatmeal is far better than the SAD equivalent and can be prepared the night before, and cooked up in the morning
42. Raspberry Crepes made with coconut flour or almond meal served with fresh raspberries & whipped coconut cream – and a pinch of cinnamon
43. Scotch eggs; coat hard-boiled eggs in Paleo Sausage mixture, cover in almond meal and baked – amazing with poached eggs
44. A Paleo platter with a selection of fruits, cold meats, pickles, olives, sun-dried tomatoes & blanched veggies
45. Make bacon baskets using a cake case as a mould and bake eggs in them
46. My salmon burgers
47. Stuffed capsicum (bell peppers) with salmon, mushroom and tomato and top with pine nuts
48. Sliced onion wrapped with smoked salmon on a bed of lettuce
49. Your favourite seafood & veggies
50. Serve scrambled eggs in an orange half
No Eggs!
It’s easy to make every Paleo Breakfast include eggs – and it can be easy to get fed up of eggs! Here are some egg free Paleo Breakfast Ideas:
51. Kippers and dried figs
52. Paleo Sausages and kimchi
53. Pan fried zucchini served with guacamole
54. Stuffed portobello mushrooms
55. Sautéed minced (ground) beef, greens, onions and carrots
56. Sausages with sauerkraut & stir fried veggies
57. Trout with mushrooms and tomato
58. Fry kidneys and serve with broccoli
all without eggs!
Intermittent Fasting for Breakfast?
Since I've been Paleo, I quite often skip breakfast altogether – have you tried skipping breakfast?
Paleo Breakfasts For Kids (and big Kids alike!)
If your family has recently gone Paleo, here are a few suggestions your children and toddlers will love!
59. Egg & roasted vegetable soldiers
60. Make berry muffins with eggs, coconut flour, nuts and berries
61. Raw or blanched veggies served with nut butter, guacamole and salsa dips
Paleo Vegetarian/ Vegan Options
If you still can’t face meat in the morning, how about these ideas? Or you could always try a smoothie!
62. Poached eggs and sweet potato (or even yam) hash browns
63. Sauté some greens, squeeze on some lemon and add an egg
64. Fry eggs in a capsicum (bell pepper) ring or onion ring
65. Steamed broccoli with sweet potatoes
66. Mash up a hard-boiled egg with avocado
67. Try scrambling eggs with mushrooms, onions and a home-made tomato salsa
Fruit Friendly?
It’s common to minimise fruit intake on a Paleo Diet, due to it’s high fructose content. If you're targeting weight loss, it can be a good idea to minimise fruit and nuts. However, if you’re all for fruit, here are some fruity Paleo Breakfast Ideas. Remember berries have a lower fructose content and are loaded with antioxidants.
68. A nice simple fruit salad – served with whipped coconut cream
69. Even easier – a piece of fruit and a few berries
70. Make a warm fruit custard with eggs & coconut milk on the stove, nutmeg, cinnamon, berries a banana and some nuts
71. Chop up a kiwi fruit in coconut cream (or heavy cream if you do dairy too)
72. Wrap cubes of melon in prosciutto
Primal Breakfast Ideas
If your diet is more Primal than Paleo and you include some dairy, here are a few Primal Breakfast ideas for you.
73. Greek yoghurt with nuts, berries and your favourite spices
74. Apple and cheese is a winning combination!
75. Try the paleo cereal suggestions in raw milk instead of coconut
76. Bacon and tomato wrapped in cheese and lettuce wraps
Drinkable Breakfasts
A nice alternative – or something hand to have on the go is a smoothie or shake. There are some good options. Make sure you add in fat, perhaps an avocado or some coconut oil and enjoy your breakfast drink!
77. Green smoothies; try adding in Kale and spinach for a vitamin boast
78. Make an anti-oxidant berry smoothie with coconut milk
79. A veggie juice with coconut milk, carrots, broccoli and celery
80. A banana smoothie made with frozen bananas , coconut milk and almond butter
I hope I've given you some inspiration! If you're after even more, please check out my very own recipe book, the Paleo Breakfast Recipe Book with a recipe to suit every single paleo breakfast situation! I’d love to hear your favourite Paleo Breakfast Ideas in the comments below! What's on your menu?