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Antioxidants & The Paleo Diet

Antioxidants are essential substances in the body, as they are known to protect cells from damage caused by chemicals, pollution and radiation. Some of the known antioxidants are Vitamin A, C and D as well as lycopene and selenium. It is important to have a diet which is rich in these antioxidants as it can really improve our health as well as our appearance. The kinds of foods which are high in antioxidants include vegetables, fruit, fish and nuts. These contain different types of antioxidants and offer many other benefits to the body.

As the Paleo diet contains foods which are highly rich in antioxidants, it is a good diet to follow in order to feel and look at our healthiest. We are eating as much as four times less of the amount of antioxidants our ancestors consumed, which is why our nation is becoming increasingly unhealthy and overweight. There are many people who eat other foods such as cereals, instead of fruits and vegetables and although they may be low in fat, they do not contain the amount of antioxidants we require to maintain a healthy diet.

There are a number of benefits to eating a diet which is full of antioxidants, including giving us a clearer complexion, helping us to maintain a healthy weight and reducing our likelihood of suffering from serious illnesses such as cancer and diabetes. It is therefore hugely important to analyse our diets to ensure we are eating all of the right foods.

The key is not only to eat a diet which is rich in antioxidants but also to ensure there is the right balance of antioxidants and that you are consuming a wide range of these so you are enjoying the full health benefits they can offer. There are a large number of antioxidants to be found in fruit and vegetables, whereas fish and meat have less but are still packed with other kinds of goodness. It is vitally important when following the Paleo diet to get the mix right so you are consuming as many different antioxidants as possible, as they all have different health benefits. The wider the range of antioxidants, the stronger the barrier is to any nasty pollution to our bodies, which can be hugely detrimental.

The great thing about foods which are rich in antioxidants is that they are also beneficial in other ways and are very low in fat so you can lose lots of weight while becoming as healthy as possible. A good way of ensuring you consume a high amount of vegetables and fruit is to use a juicer to mix them up as this will help you get the variety and is a much easier way to digest them. It means you are getting the whole goodness of the fruits and vegetables as you are eating every part of them, rather than discarding of parts of them.

If you like to enjoy the odd snack, nuts and seeds are a good way to ensure you are eating a lot of antioxidants, rather than eating sugary snacks and crisps, which have the opposite effect. In addition to consuming foods which are rich in antioxidants, there are also supplements which can be taken to boost the amount of these being digested in the body. It is more important to get the antioxidants from our foods, but there may be days when this isn't possible, so supplements are a good alternative at these times.

There are foods which may claim to contain antioxidants but the best way to ensure you are getting it right is to follow the Paleo diet, as these foods have been well researched to show their health benefits. If you follow a plan such as eggs for breakfast, chicken salad for lunch, salmon and vegetables for dinner and nuts or seeds for your snacks, you will soon notice a difference in your appearance, how you feel and the amount of weight you lose.

Maximising Your Antioxidant Intake on a Paleo Diet

To make the most of the antioxidant benefits within the Paleo lifestyle, variety is key. Different foods contain different types of antioxidants — and consuming a rainbow of fruits and vegetables is one of the easiest ways to ensure your intake is broad and balanced. From the vibrant reds of tomatoes (rich in lycopene) to the deep greens of kale (full of lutein and zeaxanthin), colour can be a helpful indicator of antioxidant content.

Incorporating these foods doesn't have to be complicated. Start the day with a spinach and mushroom omelette, snack on a handful of blueberries and almonds, and enjoy roasted sweet potato with rosemary and olive oil at dinner. These meals not only nourish but provide a consistent supply of antioxidants that support immune function, reduce inflammation, and protect cells from free radical damage.

Common Antioxidant Compounds and Their Sources

Here are some of the most powerful antioxidants and the Paleo-friendly foods they’re found in:

Vitamin C: Found in citrus fruits, capsicum, strawberries, and broccoli. It helps regenerate other antioxidants in the body and supports immune health.
Vitamin E: Present in almonds, sunflower seeds, and spinach. It protects cell membranes from oxidative stress.
Beta-carotene: Abundant in carrots, sweet potatoes, and pumpkin. This precursor to Vitamin A is essential for skin, vision, and immune function.
Selenium: Found in Brazil nuts, seafood, and eggs. It supports thyroid function and boosts antioxidant activity.
Lycopene: Rich in tomatoes and watermelon. This antioxidant has been studied for its role in heart health and cancer prevention.
Flavonoids: Present in berries, onions, and green tea. These compounds help to lower inflammation and may reduce the risk of chronic disease.

Why Antioxidants Matter More Than Ever

Modern life exposes us to more oxidative stress than ever before. Environmental pollution, poor sleep, processed food, alcohol, and chronic stress all increase the production of free radicals in the body. Antioxidants work to neutralise these damaging compounds, helping to prevent premature ageing, support brain health, and maintain cardiovascular integrity.

By following a Paleo approach, you naturally reduce your intake of inflammatory foods and increase your exposure to nutrient-dense, antioxidant-rich whole foods. It’s not just about avoiding damage — it’s about proactively supporting your body’s ability to repair, rejuvenate, and thrive.

Preparing Antioxidant-Rich Meals Without Losing Nutritional Value

Some cooking methods can enhance antioxidant availability, while others may reduce it. For example, lightly steaming broccoli helps retain more of its Vitamin C content than boiling. Cooking tomatoes increases the bioavailability of lycopene, while sautéing leafy greens in olive oil can improve absorption of fat-soluble vitamins like A and E.

To preserve antioxidant levels, try these tips:

Use gentle cooking methods such as steaming, roasting, or light sautéing.
Store produce in a cool, dark place and consume it quickly to reduce nutrient loss.
Combine healthy fats with your vegetables to boost absorption of fat-soluble antioxidants.

Can You Have Too Many Antioxidants?

While whole food sources of antioxidants are incredibly beneficial, it is possible to overdo it with high-dose supplements. Mega-dosing certain antioxidant vitamins can disrupt the body’s natural redox balance and may even hinder the beneficial effects of exercise-induced stress adaptation. This is why real food is the best source — it comes packaged with fibre, enzymes, and co-factors that help the body absorb and use these nutrients effectively.

Final Thoughts on Antioxidants and Paleo Living

Living the Paleo lifestyle naturally aligns with a diet rich in antioxidants. By prioritising fresh, seasonal, and colourful produce — along with quality proteins and healthy fats — you’re giving your body the tools it needs to stay strong, energised, and resilient. Antioxidants are a foundational part of this equation, supporting everything from radiant skin to long-term disease prevention.

If you’re looking to improve your health with minimal effort, start by adding just one extra serve of brightly coloured vegetables to each meal. Your body — and your future self — will thank you.

What are your favourite antioxidant-rich Paleo meals? Share your go-to recipes or tips in the comments below — I’d love to hear how you keep your meals vibrant and nutrient-dense!

Recipe Coconut milk berries icy poles popsicles ice lollies lolly

Refreshing Coconut Icy Poles (Paleo Treat)

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What to do when you've made more coconut milk than you can possibly use? Make coconut ice lollies of course! I already had some moulds for icy poles and some wooden sticks, so it couldn't have been easier. This would work great with coconut yoghurt too, next time you make a batch.

These Coconut Icy Poles are a fantastic way to use up leftover coconut milk or yoghurt and create a refreshing and healthy dessert. They are simple to make and perfect for cooling down on a hot day.

Recipe Coconut milk berries icy poles popsicles ice lollies Paleo Network-min

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5 from 1 vote

Recipe: Coconut Icy Poles

These Coconut Icy Poles are a refreshing and easy Paleo dessert. Perfect for using up leftover coconut milk or yoghurt, they are a simple and healthy treat. Made with just three ingredients, they are quick to prepare and delicious to enjoy on hot days.

Prep Time10

Total Time10

Course: Desserts, Snacks

Cuisine: Paleo

Keyword: Coconut ice lollies, Coconut Icy Poles, Healthy Popsicles, Paleo Dessert, Refreshing Icy Poles

Servings: 4

Calories: 50kcal

Cost: $5

Equipment

Popsicle moulds
Wooden popsicle sticks

Ingredients

coconut milk
handful of berries
handful of coconut flakes

Instructions

Prepare the Moulds: First, put some berries at the bottom of each popsicle mould.
Add Coconut Flakes: Next, add a pinch of coconut flakes to each section.
Fill with Coconut Milk: Finally, top with the coconut milk (or yoghurt) until the moulds are full.
Insert Sticks: Insert the wooden sticks into each mould.
Freeze: Place the moulds in the freezer and freeze until solid, which typically takes a few hours.

Making these Coconut Icy Poles is a delightful way to enjoy a refreshing and healthy dessert that fits perfectly into a Paleo lifestyle. The combination of coconut milk, berries, and coconut flakes creates a delicious and nutritious treat that is easy to prepare.

These icy poles are not only a great way to use up leftover coconut milk or yoghurt but also a fantastic option for a cooling dessert on hot days. They are versatile and can be customized with your favourite fruits and flavours.

I hope you enjoy making and eating these iced lollies. For more creative and healthy Paleo recipes, be sure to explore my blog. I’d love to hear your thoughts and any variations you made to the recipe, so please share in the comments below. Happy cooking and enjoy your refreshing treat!

Are You Eating Contaminated Fruit?

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

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

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

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

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

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

How Safe Is Imported Produce?

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

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

Why Boiling Berries Isn't the Answer

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

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

The Value of Seasonal, Local Fruit

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

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

How to Freeze Fruit at Home

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

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

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

The Bigger Problem: Processed Convenience Foods

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

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

What Needs to Change?

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

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

Final Thoughts on Frozen Fruit Safety

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

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

I wonder what the next food scare will be?

Energy Boasting Smoothie berries paleo primal juice juicing diet recipe-min

My Paleo Energy-Boosting Smoothie

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Top 10 Foods to Eat on the Paleo Diet

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What do you think are the top ten Paleo foods, and why? Here is my list…

1. Grass fed beef

Good quality grass-fed beef is a great source of protein, omega 3 and many other nutrients. It’s also extremely versatile; grill it, barbeque it, make it into jerky or grind it into mince beef to use in lots of different meals –using the leftover bones to make a nourishing bone broth.

2. Pastured Chicken

Pastured chicken is delicious as the centre of a roast dinner – and the leftovers make beautiful chicken stock. A great protein source, left over chicken is great to snack on, or turn into curries and soup.

3. Bacon

What list of Paleo foods is complete without bacon? You can even use the remaining fat to cook with.

4. Coconut Oil

As well as being a great oil to cook pretty much anything in, this saturated fat is great on it’s own by the spoonful! Coconut oil is also believed to be a great help with dementia and can even be used on your skin.

5. Avocado

Avocado is a perfect fat source and goes with almost anything. You can even cook it, or use it to make a dessert!

6. Eggs

Not only are eggs a great protein source, they are great for making paleo egg fried rice, filling for breakfast – and easy to hard boil in advance to keep peeled in the fridge as a ready snack.

7. Berries

Berries are relatively low in fructose and a great source of antioxidants.

8. Kale

Kale is a true superfood, as it is packed with magnesium, calcium, vitamins A, C and K, lutein, iron and antioxidants. You can even turn it into kale chips!

9. Onions

Onions are a sulphur rich vegetable (which Dr. Terry Walhs considers important enough to eat three cupfuls worth a day) – and just so incredibly versatile. Whether you’re making a stew – or even an omelette, onions will be a great addition.

10. Tomatoes

Tomatoes are a great base for lots of meals – such as beanless chilli – as they lend themselves so readily to sauce.

How to Make the Most of Your Paleo Staples

Now that you’ve seen a solid list of the top 10 Paleo foods, you might be wondering how to incorporate them regularly into your routine without getting stuck in a food rut. The truth is, Paleo is only as repetitive or difficult as you make it. With a bit of planning and creativity, these staple ingredients can easily form the basis of countless meals that are simple, nourishing, and anything but boring.

Batch Cooking and Meal Prep

One of the best ways to stay consistent with your Paleo lifestyle is by embracing batch cooking. Take a few hours at the start of the week to prepare multiple components using your top 10 foods. Grill several portions of grass-fed beef, roast a whole pastured chicken, boil a dozen eggs, and slice a few avocados with lemon juice to slow browning. These elements can then be quickly assembled into lunches and dinners throughout the week.

For instance, grass-fed beef mince can become burgers one night, taco bowls another, and be added to a frittata or soup later in the week. The more you plan, the easier it becomes to avoid relying on off-plan convenience foods when life gets busy.

Pairing Flavours and Textures

The secret to keeping meals exciting lies in pairing contrasting textures and bold flavours. Think crispy bacon crumbled over soft avocado, or juicy roast tomatoes paired with sautéed kale and garlic. Balancing crunchy with creamy, and savoury with sweet (like berries tossed with a squeeze of lime), keeps your meals satisfying and well-rounded.

You can also play around with different cooking methods. Raw kale might not appeal to everyone, but when massaged with olive oil and lemon, or turned into crispy chips, it becomes a completely different experience. Similarly, roasting onions with herbs transforms them into caramelised, flavour-packed additions to any meal.

Smart Paleo Pantry Staples

Keeping a few smart pantry staples on hand makes Paleo cooking faster and easier. Alongside your fresh top 10 ingredients, try to stock:

Good quality fats: ghee, coconut oil, olive oil, tallow
Herbs and spices: turmeric, cumin, smoked paprika, cinnamon
Vinegars and condiments: apple cider vinegar, fish sauce, coconut aminos
Broths and stocks (ideally homemade or preservative-free)

With these basics, you can transform even the simplest ingredients into exciting, flavourful dishes in under 30 minutes.

Making Paleo Affordable

While high-quality ingredients are always the goal, eating Paleo doesn’t have to break the bank. Buying meat in bulk from a butcher or farm co-op, choosing whole chickens over individual cuts, and opting for in-season produce are all great ways to reduce your food spend without compromising on quality. Offal like liver is not only one of the most nutrient-dense foods available, it’s also incredibly affordable.

Frozen berries and vegetables can also be a budget-conscious choice, especially outside of peak season. Just make sure you read the ingredients—there should be no added sugar, salt, or preservatives.

Eating Paleo On the Go

Staying Paleo when you’re out and about can be challenging if you’re unprepared, but it’s definitely doable. Keep boiled eggs, avocado, and pre-cooked chicken in your fridge to build quick lunchboxes. Carry small portions of nuts or jerky (with no additives) for emergency snacks. If you’re heading to a barbecue or party, bring a salad with avocado and grilled chicken so you know there’s at least one dish you can enjoy without compromise.

When dining out, most restaurants will allow you to substitute sides for a salad or extra vegetables. Choose grilled meats over anything battered or fried, and don’t be afraid to ask questions about cooking oils and hidden sauces.

Beyond Food: The Paleo Lifestyle

While diet is at the core of the Paleo diet, the philosophy extends beyond what you eat. It’s about returning to the lifestyle habits that better support human health—sleep, movement, sunlight, and stress reduction. Prioritising these areas alongside your diet will amplify your results and help you feel your best every day.

Daily walks, getting natural sunlight in the morning, minimising blue light at night, and spending time in nature are all simple Paleo-aligned habits that can improve everything from digestion to mood to sleep quality. Food is just one piece of the picture—but a very powerful one.

Try It Yourself

If you're new to Paleo, start with a few of the top 10 foods listed above and build your meals around them. Focus on simplicity: a few quality ingredients cooked well can be far more satisfying than an elaborate recipe full of substitutes and workarounds. As you become more comfortable, you’ll discover which foods and combinations work best for your body and lifestyle.

There’s no need to overcomplicate things—Paleo is about getting back to basics, enjoying real food, and listening to your body. Whether it’s a sizzling steak, a bowl of chicken soup, or a handful of berries on a hot day, each meal is an opportunity to nourish yourself in the most natural way possible.

So, which of the top 10 Paleo foods do you find yourself using most often? And how do you keep things interesting week after week? I’d love to hear your go-to tips and meal ideas in the comments below.

Do you agree with my list? What would be on your top ten list of Paleo foods?

The Paleo Diet Phytonutrients Anthocyanins Catechins-min

Phytonutrients & The Paleo Diet

Phytonutrients are compounds which are found in natural plant based foods and these are known to offer a range of health benefits to the human body. The bright colours which are found in a range of fruits and vegetables, such as carrots, pepper and squash are thought to be the cause of phytonutrients.

There are a range of phytonutrients found in our foods and these all offer different benefits to our health. Anthocyanins for instance, are thought to help us burn fat more easily and these are found in foods such as blackberries and blueberries. Another member of the phytonutrients family is carotenoids which may help to reduce our risk of cancer and can also help to slow down the ageing process. These are found in carrots, tomatoes and lettuce. Catechins are those phytonutrients which act as a great accelerator for weight loss and these are mainly found in green tea. Flavonoids are abundant in cherries, grapes and berries and these also help to reduce the risk of cancer. It is, therefore, a good idea to have a mix of these foods so you are consuming a variety of types of phytonutrients which will offer a range of health benefits.

The benefits of phytonutrients are wide ranging and are of utmost important as they include a reduction in the chances of suffering from life threatening illnesses such as cancer and heart disease. It is also thought that phytonutrients can help reduce our chances of suffering from mental health illnesses, including Alzheimer’s. The reason for this is that foods which are rich in phytonutrients also act as antioxidants, which can do wonders in improving our immune system and the function of our hormones. They are important nutrients for helping our bodies to heal more effectively and are a good way to promote the healthy functioning of our main organs.

It is important to consume a good mixture of phytonutrients, which is why the Paleo diet is the most successful in ensuring our bodies remain healthy for as long as possible. As we follow the diet, we are consuming lots of different fruits and vegetables, which provide us with a range of phytonutrients for a healthier lifestyle. Nuts and seeds also contain phytonutrients which makes them a great choice for a snack on the Paleo diet. They are also present in herbal teas, which is a good enough reason to switch from coffee to this healthier drink choice.

These food groups are not only important for a high intake of phytonutrients, they also provide the body with a range of other nutrients, which all work together to maximise the health benefits. The Paleo diet is a great way to ensure we are consuming the right mix of a variety of healthy foods to get the best possible benefits from them. There are many diets which don’t even consider the benefits of phytonutrients and other plant based nutrients and this is the reason the Paleo diet is one of the most successful and important around.

A healthy meal on the Paleo diet will usually consist of a good portion of meat or fish, together with a serving of fresh fruit and if you stick to eating this every day, you will be promoting your intake of phytonutrients, as well as all of the other health benefits these offer. A snack of nuts and seeds or fruit will offer additional health benefits and will help you to look and feel as good as you possibly can.

Phytonutrients can also be found in supplements but it is much more effective to consume the right foods and take good care of our diet, as this can offer other health benefits and is a much better way of managing our intake of these nutrients. It is just about having good awareness when following the Paleo diet and ensuring we consume a good mix of different foods, rather than sticking to the same all the time.

The addition of these phytonutrients will not only reduce the risk of suffering from serious illnesses, but it can also help to reverse the illness, which is why it is vitally important to start and stick to the Paleo diet at any time in our lives. The sooner we start to realise the health benefits of the Paleo diet, the more we can look forward to a long and healthy life.

Different Classes of Phytonutrients and Their Specific Roles

There are over 25,000 known phytonutrients, which are typically grouped into several major families. Each group contains individual compounds that play different roles in maintaining and enhancing health. Understanding these categories can help you diversify your diet and ensure you're consuming a broad range of protective plant compounds.

Glucosinolates: Found in cruciferous vegetables like broccoli, cabbage, and kale, these compounds have been shown to support liver detoxification and may help the body neutralise carcinogens.
Saponins: Common in legumes (not typically Paleo), some saponins can be found in herbs like ginseng and licorice root, and are being studied for their immune-boosting and cholesterol-lowering properties.
Lignans: Found in seeds (especially flaxseeds), some vegetables, and grains (which are excluded in Paleo), lignans have weak phytoestrogen activity and may contribute to hormonal balance and reduced cancer risk.
Resveratrol: Found in the skin of red grapes and berries, this phytonutrient has been associated with anti-inflammatory and anti-ageing effects, particularly on cardiovascular health.
Curcuminoids: Present in turmeric, curcumin is a powerful anti-inflammatory compound that supports joint health, digestion, and may help reduce the risk of chronic disease.

Why Phytonutrient Density Matters

It’s not just the presence of phytonutrients that matters — it’s the density. Colourful fruits and vegetables that grow in nutrient-rich soil tend to have higher concentrations of these compounds. This is one of the many reasons why choosing organic, seasonal, and locally sourced produce is encouraged on the Paleo diet. The closer your food is to its natural state and the less it has travelled, the more intact its beneficial compounds are likely to be.

Eating seasonally also helps vary your phytonutrient intake throughout the year. For instance, summer berries are rich in anthocyanins and flavonoids, while winter greens offer glucosinolates and carotenoids. Nature provides different protective compounds depending on the season — yet another reason to shop at local markets or grow your own produce if possible.

Maximising Phytonutrient Absorption

It’s not just what you eat, but how you eat it that counts. Certain phytonutrients are fat-soluble, which means you’ll absorb them more effectively when consumed with healthy fats. For example, drizzling olive oil over your salad or cooking your vegetables in coconut oil helps your body unlock fat-soluble carotenoids like beta-carotene, lutein, and lycopene.

Light cooking methods such as steaming or sautéing can sometimes increase the bioavailability of these compounds. For example, cooking tomatoes boosts the amount of absorbable lycopene. However, overcooking can destroy other heat-sensitive compounds like vitamin C and some flavonoids, so it's a good idea to include a mix of raw and cooked plant foods in your diet.

Balancing Phytonutrients With Other Paleo Principles

The Paleo diet encourages a balance between plant and animal foods, and phytonutrients are a key reason why plants should remain central on your plate. While high-quality meats and healthy fats are essential for nutrient density and satiety, the addition of colourful vegetables and seasonal fruits provides the antioxidant and anti-inflammatory support needed for true long-term health.

Some people following a stricter version of Paleo may unintentionally under-consume plant foods, focusing heavily on meat and fat. However, a well-rounded Paleo plate ideally includes a wide variety of non-starchy vegetables and some lower-sugar fruits — especially those that are rich in skin pigments, like berries, cherries, and dark leafy greens.

Phytonutrients and Gut Health

Many phytonutrients also function as prebiotics — compounds that feed and support the growth of beneficial gut bacteria. Polyphenols, in particular, are known to interact with the microbiome, promoting a healthy gut environment that supports digestion, mental health, and immune resilience. Foods such as green tea, cocoa (in raw, unsweetened form), berries, and artichokes all contain polyphenols that benefit the microbiota.

This is especially relevant for those recovering from gut issues or working to heal leaky gut. By including a wider range of plant-based foods rich in phytonutrients, you’re actively supporting the diversity and strength of your gut ecosystem — a cornerstone of the Paleo philosophy.

Practical Ways to Boost Your Phytonutrient Intake

Eat a rainbow: Try to include at least three different colours of vegetables in every meal.
Snack smart: Choose raw carrots, capsicum, berries, or a few nuts and seeds over processed options.
Drink herbal teas: Green tea, rooibos, and hibiscus are all phytonutrient-rich options.
Spice it up: Use turmeric, ginger, cinnamon, and fresh herbs liberally in your cooking.
Explore root and tuber variety: Parsnips, turnips, and purple sweet potatoes all offer unique compounds.

Final Thoughts on Phytonutrients and the Paleo Diet

Incorporating a variety of phytonutrient-rich foods into your Paleo lifestyle is one of the most powerful ways to protect your body from inflammation, oxidative stress, and chronic disease. By choosing vibrant, seasonal, and nutrient-dense produce — and preparing it with care — you’re giving your body the support it needs to function optimally.

Whether you’re new to Paleo or have followed the lifestyle for years, take a fresh look at your meals and ask yourself: am I eating enough colour? If not, now is the perfect time to expand your variety, explore new plant foods, and harness the protective power of phytonutrients, one bite at a time.

Primal Smoothies

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I've started to have smoothies some mornings when I'm in a particular rush, since they are so quick to make and can be packed with nutritionally dense Paleo foods. I'm also going to start making up a smoothie to take to the gym with me – that way I'll be able to have something in the post work-out window – I often miss this valuable time, in my return from the gym.

Today I tried a smoothie from Primal Toad's Toadally Primal Smoothies ebook, the “Clumsy Popeye”. I thought this one would be a good choice after an early morning gym session, as it is packed with antioxidants – and protein in the form of protein powder.

I put water, frozen blueberries, cashew butter, Chocolate Primal Fuel, spinach coconut milk & ice in my blender for a few minutes – and then served, with some shredded coconut on top. It doesn't get much easier than that! I thought the spinach taste might not be to my liking, but the main tastes were the chocolate, coconut and cashews – I really enjoyed it and will definitely be making this one again. There's a whole section on green smoothies, which I'm keen to try – it seems like a good way to get in lots of good nutrients.

Customising Your Paleo Smoothies

Once you’ve nailed a basic smoothie formula, the fun really begins. Paleo smoothies are incredibly versatile and can be tailored to suit your nutritional needs, taste preferences, or even your current goals — whether that’s fat loss, increased energy, or post-workout recovery. Unlike many store-bought smoothies, which are often packed with sugar and dairy, homemade versions give you total control over every ingredient.

Think of smoothies as a blank canvas: you’ve got your base, your greens, your fat, your protein, and optional extras like spices, superfoods, or fermented add-ins. You can mix and match depending on what you have available or what you’re craving that day.

Suggested Paleo Smoothie Components

Here’s a simple breakdown of smoothie building blocks to make your own delicious and nutrient-packed blend:

Liquid base: Water, coconut water, almond milk, coconut milk (canned for richness), herbal tea, or even cooled bone broth for a savoury twist.
Fruit: Frozen berries, banana (preferably green-tipped), mango, kiwi, or pineapple in moderation. Berries are lower in sugar and higher in antioxidants, making them a Paleo favourite.
Vegetables: Spinach, kale, cucumber, zucchini, celery, or even cooked pumpkin or beetroot. Greens are great raw, while root veggies often benefit from being pre-steamed or roasted.
Protein: Collagen peptides, egg yolks (if you're comfortable using raw), grass-fed beef protein powder, or leftover shredded meat (yes, really!).
Healthy fats: Avocado, nut butter, coconut cream, chia seeds, flaxseeds, or a drizzle of extra virgin olive oil.
Flavour and texture boosters: Raw cacao powder, cinnamon, ginger, vanilla extract, fresh herbs (mint or basil), and shredded coconut.

Balancing each of these elements ensures your smoothie keeps you satisfied, supports your blood sugar levels, and provides steady energy throughout the morning or post-gym session.

Five Delicious Paleo Smoothie Ideas

If you're after inspiration, try these simple blends — all Paleo, all quick to make, and all packed with flavour:

1. Tropical Greens Smoothie

1 cup coconut water
1 frozen banana
½ cup mango chunks
1 handful of spinach
1 tablespoon chia seeds
Juice of half a lime

Blend until smooth. Add a few ice cubes for an extra chilled treat.

2. Post-Workout Chocolate Recovery

1 cup almond milk
1 scoop chocolate collagen or Paleo-friendly protein powder
1 tablespoon almond butter
½ frozen banana
1 teaspoon raw cacao powder

Top with shaved dark chocolate (85% or higher) for a decadent finish.

3. Creamy Avocado Mint

1 cup coconut milk
½ avocado
5–6 fresh mint leaves
¼ cucumber, peeled and chopped
½ green apple

This refreshing blend is perfect for warm mornings or after a sauna session.

4. Berry Gut-Healing Blend

1 cup water or herbal tea
½ cup frozen mixed berries
1 scoop grass-fed collagen peptides
1 tablespoon ground flaxseed
1 teaspoon cinnamon

Great for digestion and anti-inflammatory support.

5. Cinnamon Pumpkin Pie Smoothie

1 cup coconut milk
½ cup cooked pumpkin
½ frozen banana
1 tablespoon almond butter
1 teaspoon cinnamon + pinch nutmeg

This one is warming, comforting, and ideal for cooler mornings.

Should You Add Supplements to Smoothies?

One of the advantages of smoothies is their ability to deliver targeted nutrients. This can be especially useful if you’re recovering from intense training, trying to boost your immunity, or struggling with gut issues. Consider including:

Collagen or gelatin: Great for joint health, skin elasticity, and gut repair.
Magnesium powder: Supports relaxation, sleep, and recovery — especially useful post-exercise.
Spirulina or chlorella: Algae powders that offer a rich source of micronutrients and detoxification support.
Probiotic capsules: You can break these open and add the contents to support gut flora.
Functional mushrooms: Like lion’s mane for focus or reishi for calm — just ensure they’re from a clean, reputable source.

Of course, always be cautious with dosages and observe how your body reacts — especially when trying new supplements. Sometimes less is more.

Batching Smoothies in Advance

If you're regularly on the go, pre-batching your smoothie ingredients into freezer bags or glass jars can be a game-changer. Simply portion out all your dry and frozen components into containers, then in the morning, tip them into the blender with your chosen liquid. This reduces mess and prep time, making it easier to stay consistent with your healthy habits.

Tips for Blending Success

Always blend your greens and liquid first before adding frozen fruit or harder ingredients — this gives a smoother consistency.
If you find your smoothie separates quickly, try adding a teaspoon of chia seeds or avocado for natural emulsification.
Use glass jars with lids to take smoothies with you. They’re eco-friendly and don’t absorb smells like plastic.

Reclaiming the Convenience of Real Food

Smoothies are a brilliant example of how Paleo doesn’t have to mean complicated. With the right ingredients, you can have a nutrient-packed meal ready in under five minutes — ideal for busy mornings, post-workout refuelling, or those times when your fridge looks uninspiring. By blending real, whole food ingredients, you get all the convenience of a shake, without the downsides of processed powders or bottled drinks filled with additives.

So next time you’re short on time, don’t skip your nutrition. Fire up the blender, get creative, and enjoy the simplicity of real food — in a glass.

Do you often have smoothies? Are they something you have as a meal, or as a post workout recovery drink?

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Strawberry & Coconut Paleo Ice Cream (No Dairy)

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