Posts

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

Steamed Sweet Chilli Chicken – Quick Paleo Dish

1 Comment

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 recipe quick easy coronation chicken creamy primal

6 Steps to Paleo Coronation Chicken

1 Comment

If you’ve ever hosted a Sunday roast or dinner party, chances are you’ve found yourself with a mountain of leftover roast chicken. It’s always tempting to over-cater, and more often than not, the chook you lovingly roasted is simply too big to finish in one sitting. But rather than letting those delicious leftovers go to waste, this Paleo Coronation Chicken recipe is the ideal way to reinvent yesterday’s dinner into something even more exciting today.

Coronation Chicken is a classic British dish, originally created for Queen Elizabeth II’s coronation in 1953. Traditionally, it’s made with mayonnaise, yoghurt or cream, curry powder, and dried fruit — tasty, yes, but certainly not Paleo-friendly. This version captures all the rich, aromatic flavour of the original, without the dairy, refined sugar, or preservatives. It’s vibrant, satisfying, and packed with good fats and spices that will leave you wondering why you didn’t try this sooner.

Best of all, this recipe is incredibly adaptable. Whether you have a handful of meat or several cups, you can scale the ingredients up or down to suit what you’ve got. It’s the perfect solution for reducing food waste while creating something completely new and utterly delicious.

paleo diet recipe quick easy coronation chicken creamy primal
Print Recipe
5 from 1 vote

Quick and Easy Coronation Chicken

This Quick and Easy Paleo Coronation Chicken is a healthy and delicious way to use up leftover roast chicken. Packed with flavour and free from dairy, sugar, and preservatives, it's perfect for a nutritious dinner or salad addition.
Prep Time10 minutes
Cook Time10 minutes
Total Time20 minutes
Course: Dinner
Cuisine: British, Paleo
Keyword: Healthy Coronation Chicken, Leftover Chicken Recipe, Paleo Coronation Chicken
Servings: 4 Serves
Calories: 250kcal
Cost: $12

Equipment

  • Saucepan
  • Chopping Board

Ingredients

  • 200 g shredded roast chicken
  • 1 tbsp coconut oil
  • 1 shallot finely chopped
  • 1 clove garlic crushed
  • 1 tsp ground turmeric
  • 1 tsp ground coriander
  • 1 tsp ground ginger
  • ½ tsp ground cumin
  • ½ tsp black pepper
  • 1 tbsp honey
  • Juice of ½ lime
  • ½ can thick coconut milk
  • Small handful flaked almonds
  • Small handful coconut shavings
  • Small handful sultanas
  • Small handful unsulphured dried apricots finely chopped

Instructions

  • Prepare the Shallots and Garlic: In a saucepan, heat the coconut oil over medium-low heat. Add the finely chopped shallot and cook for 2–3 minutes until it starts to soften.
  • Add the Aromatics: Add the crushed garlic and stir. Cook for another 2 minutes until the garlic is fragrant.
  • Incorporate the Spices: Squeeze in the lime juice and stir in the ground turmeric, coriander, ginger, cumin, and black pepper. Let the mixture simmer gently for 2–3 minutes, adding extra coconut oil if necessary.
  • Create the Sauce: Add the coconut milk and honey to the pan. Stir well and simmer very gently for around 5 minutes until the sauce thickens slightly.
  • Finish with Texture and Sweetness: Toss in the flaked almonds, coconut shavings, sultanas, and finely chopped dried apricots. Stir to combine well.
  • Combine with Chicken: Pour the sauce over the shredded chicken and mix until the chicken is thoroughly coated. Enjoy the dish straight away or leave it in the fridge to cool before serving as part of a salad.

Why Coronation Chicken Deserves a Paleo Makeover

The traditional recipe may have stood the test of time, but it certainly hasn’t aged well when it comes to healthy eating. Most versions are loaded with commercial mayonnaise and yoghurt, often including added sugar and questionable oils. By switching to coconut milk as the creamy base, you keep all the richness while staying dairy-free. And by making your own curry blend or using a clean pre-mix, you ensure every ingredient aligns with your Paleo lifestyle.

This dish is a great way to enjoy those classic flavours without compromising your goals. Plus, it keeps well in the fridge for a couple of days, making it an ideal meal prep option for lunches or quick dinners throughout the week.

Getting Started with Leftover Chicken

You don’t need to have roasted a whole chicken just to make this dish. Any leftover cooked chicken will do — roasted, poached, or grilled. If you’ve followed my fail-proof poached chicken recipe, that would be perfect here. Simply shred or chop the meat into bite-sized pieces and you're ready to go.

For this batch, I used around 2 cups of shredded chicken, but the quantities are flexible. If you’ve got a bit more or a bit less, just adjust the dressing and seasoning to suit. The aim is to coat the meat generously without drowning it.

Ingredients You’ll Need

The ingredients in this Paleo Coronation Chicken recipe are simple, nourishing, and likely already in your pantry:

  • Cooked chicken: Shredded or chopped, depending on your texture preference.
  • Coconut milk: Use the thick, creamy part from the top of the tin for the best consistency.
  • Curry powder: Choose a clean, additive-free blend, or mix your own using turmeric, cumin, coriander, and ginger.
  • Dried fruit: Traditionally sultanas or apricots are used. Go for sulphur-free options and chop finely to spread the sweetness throughout.
  • Flaked almonds: Toasted for a subtle crunch, they add a nice contrast in texture.
  • Lemon or lime juice: A squeeze of acidity balances the richness of the coconut milk.
  • Salt and black pepper: To season and enhance the spices.

You can also add a little chopped fresh coriander or parsley to garnish if you like herbs in your salads.

How to Serve Paleo Coronation Chicken

One of the best things about this dish is how versatile it is. It can be served in so many ways depending on what you’re in the mood for or what you have in the kitchen:

  • Over salad greens: Serve it on a bed of rocket, spinach or mixed leaves for a light, refreshing lunch.
  • In lettuce cups: Spoon it into crisp cos lettuce leaves for a hand-held snack or starter.
  • Stuffed in a sweet potato: The creamy curry chicken pairs perfectly with the soft, caramelised sweetness of roasted sweet potato.
  • With cauliflower rice: For a more substantial meal, serve alongside or mixed into cauliflower rice for a grain-free “chicken biryani” vibe.

It’s also excellent cold, making it ideal for picnics or work lunches. Just pop it into a container with a handful of salad and you’ve got a no-fuss, no-heat-required meal ready to go.

Customising Your Coronation Chicken

This recipe is very forgiving, so don’t be afraid to tweak it. Here are some ideas to personalise your version:

  • Go spicier: Add a pinch of chilli flakes or cayenne pepper if you like heat.
  • Make it crunchier: Toss in some diced celery or red onion for extra bite.
  • Sweeten it naturally: Use chopped dates or unsweetened dried apple if you’re not a fan of apricots or sultanas.
  • Add greens: Stir in baby spinach, chopped kale or fresh herbs for more nutrients.

The goal is to make it work for your tastes and dietary needs. As long as you keep the core concept — cooked chicken in a creamy, spiced dressing — you can get creative with the rest.

Meal Prep and Storage Tips

Paleo Coronation Chicken keeps beautifully in the fridge. Store it in an airtight container for up to 3 days. If anything, the flavour deepens as the spices meld, so it can be even better the day after you make it.

If you’re prepping for a week of lunches, you might want to keep the dressing separate and mix it in just before eating to retain the best texture. That’s especially helpful if you’re storing it with leafy greens or using it in lettuce cups.

Why This Recipe Works

So many recipes rely on dairy and processed ingredients to create creamy textures and layered flavours. But this Paleo version proves that you can achieve richness and complexity without stepping outside of clean eating guidelines. The coconut milk provides luscious creaminess, the curry powder brings warmth and spice, and the dried fruit adds pops of natural sweetness to tie everything together.

It’s a satisfying way to reduce food waste, eat more protein, and enjoy a dish that feels a little bit luxurious without being fussy or time-consuming. Whether you’re cooking for one or feeding a crowd, this recipe scales well and never fails to impress.

Have You Tried It?

This Paleo Coronation Chicken is a perfect way to transform your leftover roast chicken into a delicious and healthy meal. The combination of spices, coconut milk, and dried fruits creates a rich and flavourful dish that will impress your family and friends. Enjoy it as a main course or as a delightful addition to a salad.

Have you tried making your own Coronation Chicken before? If so, share your variations and tips in the comments below! Additionally, don't forget to subscribe for more delicious Paleo recipes.

paleo diet recipe quick easy coronation chicken creamy primal

Recipe Coconut milk berries icy poles popsicles ice lollies lolly

Refreshing Coconut Icy Poles (Paleo Treat)

1 Comment

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
Print Recipe
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 minutes
Total Time10 minutes
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!
Recipe Coconut milk berries icy poles popsicles ice lollies lolly

Recipe homemade coconut yoghurt paleo network-min

Probiotic Paleo Coconut Yogurt at Home

7 Comments
Read more
recipe paleo coconut milk make your own homemade-min (1)

How to DIY Coconut Milk – it’s Easy!

1 Comment
Read more
Recipe paleo herbal Cardamom, Black Pepper and Coconut Milk Tea-min

Cardamom Spiced Chai Tea (Paleo)

1 Comment
Read more
Paleo Network Recipe Bacon Jalapeno Fritta Breakfast-min

Bacon & Jalapeño Paleo Frittata

6 Comments
Read more
Curried Tilapia in Coconut Sauce fish paleo dinner recipe lunch-min

Paleo Curried Tilapia in Coconut Sauce

1 Comment
Read more
primal smoothies paleo diet recipe juice juicing-min

Primal Smoothies

10 Comments

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.

Smoothie-Ingredients-primal-min

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.

clumsy-popeye-primal_smoothie-min

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?

primal smoothies paleo diet recipe juice juicing-min

What's In Your Coconut Milk Ingrediants-min

Fancy a Serve of Polyoxethylene Sorbitan Monostearate With Your Coconut Milk?

12 Comments

Following on from yesterdays post on Coconut Milk & Coconut Cream, I’ve found out a few things about those added ingredients.  Seemingly innocuous names such as E435 hide chemicals I quite simply would rather not consume.  I’ll take the coconut milk with the huge layer of cream on top, thanks.

What's In Your Coconut Milk Ingrediants-min

Stabilizer E466 (or just 466):  Also known as Carboxymethyl Cellulose

This is used as a thickening agent, a filler, anti clumping agent and an emulsifier.  As well as its use in food, Carboxymethyl Cellulose is also used in ceramics, detergents & textiles.  It is derived from cellulose (as found in wood & plant structures) which is chemically modified.  It isn't possible to find out the source directly, but it could come from genetically engineered cotton plants.

Vegetable gum (412) or Emulsifier, E412:  More commonly known as Guar gum

Guar Gum is often added as a thickener to avoid the contents of the tin separating.  Guar Gum is made from the seed of the Cyamopsis tetragonoloba shrub, which is a legume  The seeds are dehusked, milled & screened to produce an off white powder. I think I’d rather deal with the natural separation of the coconut milk.

Emulsifier E435:  Also known as Polyoxethylene sorbitan monostearate, Polysorbate 60, or Tween 60
This chemical compound is created from ethylene oxide (a synthetic compound), sorbitol and palmitic acid.  One of the main issues appears to be that the origin of these components is not easy to find out, but may be include “vegetable” oils.   I’ve not been able to find any relevant studies, but there are lots of mentions of cancer when discussing this additive.

Thickener E415, also known as Xanthin gum

This thickener is created from fermenting corn sugar with a bacterium.  It may also use wheat, dairy or soy.  As with all of these additives it is very hard to determine exactly how the chemical was derived.

Why It Pays to Read the Fine Print on Coconut Milk

It’s easy to assume that coconut milk — especially when marketed as a natural or health food — is a clean, Paleo-friendly product. But unfortunately, the reality is that many commercial brands are packed with additives, emulsifiers, thickeners, and stabilisers like E435, E412, and E415. These ingredients may keep your coconut milk looking pretty on the shelf, but they don’t belong in a nutrient-dense, whole-food diet.

If you’re following a Paleo lifestyle in Australia (or anywhere really), one of the best things you can do is start scanning the ingredients list before anything hits your trolley. You'll often find that the cheaper the product, the more chemical fillers are hiding in it. Yes, the “cream on top” version of coconut milk might separate — but that’s a small price to pay for keeping your food clean and additive-free.

Personally, I now go out of my way to buy coconut milk with just two ingredients: coconut extract and water. Ayam brand is one of the few in Australia that ticks that box — no gums, no preservatives, and definitely no polysorbates.

Do you go out of your way to avoid these additives, or do you take a “small amount won’t hurt” approach? And have you found a clean, affordable brand of coconut milk worth recommending? Share your thoughts in the comments below — I’d love to hear what’s working in your Paleo kitchen.