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18 Ways to Get More Veggies in your Diet paleo primal vegetables-min

18 Ways to Get More Veggies in your Diet

With most things in life, the key is everything in moderation. Not that this means you can eat pizza in moderation, but you get my point. One thing that certainly shouldn't be moderated however is your intake of delicious, fresh veggies. We could all benefit from upping our vegetable intake, and certainly shouldn't be aiming for the paltry ‘5 portions a day’ recommended by so-called ‘experts.’ If you’re running out of ways to boost your veggie intake, why not give some of these ideas a try?

18 Ways to Get More Veggies in Your Diet – Paleo and Primal Vegetable Tips

Use them in:

Hide them in:

  • Sauces – like this romesco sauce or as a base to a Paleo pizza
  • Baked goods, like these sweet potato and chocolate chip muffins
  • Omelettes – try a spinach and red pepper omelette for a delicious breakfast
  • Dips – why not try replacing the basil with spinach or kale in pesto?
  • Curries – throw in sweet potato, squash, courgette or mushrooms
  • Stews / casseroles – add extra veggies like onions, parsnips and carrots and blend them to make a fresh sauce

Make Paleo alternatives:

  • Use lettuce wraps as Paleo tortillas
  • Make noodles with spiralised courgettes
  • Use spaghetti squash instead of traditional pasta
  • Make Paleo rice using cauliflower

Eat lots of salad!

  • Making your own salad is a great way to consume loads of fresh, colourful veggies in one sitting. Use leafy greens, tomatoes, peppers, cucumber, beets, broccoli, cauliflower, avocado – anything goes!

Snack on them raw

  • Carrots, cucumber, celery and peppers make great snacks. Add a little almond butter for indulgence.

Make a vegetable based broth

  • Use leftover veggies by gently simmering them into a nourishing broth

Go to your farmers market

  • Farmers markets offer a wide variety of fresh, colourful produce. They can inspire new veggie ideas and help you discover something different. Pick up at least one new vegetable each visit!

Why Eating More Vegetables Is Easier (and Tastier) Than You Think

Let’s face it – we all know we should be eating more vegetables, but doing it consistently can feel like a chore. The good news? With a bit of creativity, adding veggies into your Paleo meals becomes second nature – and even delicious.

The trick is to move away from the mindset that vegetables only belong in side salads. With a Paleo lifestyle focused on nutrient density and whole foods, veggies become the foundation of meals, not an afterthought. Blending them into smoothies, soups, stews, sauces, and baked goods helps you get more variety and volume without getting bored.

Try batch-roasting a tray of colourful vegetables each week, so you always have something ready to add to eggs, wraps, bowls or stir-fries. Spiralised veggies like courgette noodles or sweet potato ribbons are a fun alternative to grain-based pasta. And don't underestimate the power of raw veg as snacks – dipped in guac, nut butter or Paleo-friendly pesto, they’re easy and satisfying.

Shopping at farmers markets can also make a big difference. You’re more likely to discover unusual vegetables and feel inspired by the freshness and variety. It’s also a great way to support local growers and avoid overly processed supermarket fare.

Ultimately, the best way to increase your veggie intake is to make them visible, easy to grab, and delicious. With the ideas in this post and a little planning, you’ll be well on your way to turning every meal into a nutrient-dense, veggie-packed feast.

Try Fermenting Your Veggies

Fermented vegetables are not only great for gut health, they’re also a delicious way to preserve surplus produce. Homemade sauerkraut, kimchi, or pickled carrots can add a tangy crunch to your meals while boosting your intake of beneficial bacteria. If you’re new to fermenting, start with a basic jar of cabbage and salt — it’s easier than it sounds and incredibly satisfying to make your own probiotic-rich food.

Use Veggies as Vessels

Instead of relying on breads, crackers or wraps, why not let vegetables do the job? Bell peppers, lettuce leaves, cucumber boats and even roasted aubergines can all act as carriers for dips, meats and spreads. Try stuffing capsicum halves with a spicy beef mince mix, or use thick-cut cucumber slices as an alternative to crackers when entertaining.

Double Up in Your Existing Meals

One of the simplest ways to eat more vegetables is to double what you already use. If your go-to bolognese includes one grated zucchini, add two. If your breakfast scramble includes a handful of mushrooms, add spinach and diced capsicum too. You’ll hardly notice the difference, except in how satisfied you feel afterwards.

Experiment With Oven-Roasted Chips

If you’ve got a craving for something crunchy, skip the store-bought snacks and make your own vegetable crisps. Kale, beetroot, parsnip, carrot and even brussels sprouts can all be transformed in the oven with just a little olive oil and sea salt. Slice thinly and roast until crisp — they’re great on their own or sprinkled over salads for extra texture.

Try Vegetable-Based Breakfasts

Many people fall into the trap of thinking vegetables only belong in lunch or dinner. But your first meal of the day is a brilliant opportunity to sneak in more greens. A frittata loaded with spinach and zucchini, a side of roasted mushrooms with eggs, or even leftover roast veg from dinner can all become your new breakfast staples.

Embrace Unusual Vegetable Swaps

Instead of defaulting to grains or legumes, think about how vegetables can take centre stage. Use roasted eggplant slices in place of lasagne sheets. Blend cauliflower into your mash instead of potato. Make burgers using large grilled portobello mushrooms instead of buns. These swaps are satisfying, flavourful and align perfectly with a Paleo lifestyle.

Make It a Challenge

If you’re someone who thrives on goals, turn veggie consumption into a personal challenge. Aim to try a new vegetable every week for a month. Or see how many different colours you can get onto your plate in one meal. Not only will this make things more interesting, but you’ll also ensure a broader range of nutrients and antioxidants.

Use Veggies in Smoothie Bowls

While traditional smoothies are a great vehicle for vegetables, smoothie bowls are another fun way to mix it up. Use frozen cauliflower or zucchini as a creamy, neutral base, then add avocado, spinach or kale for an extra nutrient punch. Top with nuts, seeds and a few berries for a filling and colourful breakfast or snack.

Grill or BBQ Your Veg

There’s something about a grilled vegetable that brings out its best. The caramelisation adds a new depth of flavour, making veggies like pumpkin, asparagus, zucchini and eggplant all the more enticing. Next time you fire up the BBQ or grill pan, throw on a few extra vegetables — they store well and add heaps of flavour to future meals.

Batch Cook Veg-Packed Sauces

A sneaky but effective strategy is to load sauces with blended vegetables. A simple tomato sauce can hide carrot, celery, zucchini and capsicum without changing the taste. Once blended, it becomes a smooth, rich base for bolognese, meatballs, or even Paleo pizza. Batch cooking a big pot and freezing portions makes it easy to grab later when you're short on time.

Stock Up on Freezer-Friendly Veggies

Don’t underestimate the convenience of frozen vegetables. They’re picked at peak ripeness and snap frozen quickly, locking in nutrients. Keep staples like spinach, cauliflower rice, broccoli and stir-fry mixes in your freezer so you always have options, even when fresh produce is running low. They're great for quick meals and won’t spoil before you get around to using them.

Grow Your Own If You Can

Even if you’ve only got a small balcony or window ledge, growing a few herbs or vegetables can make a difference. When you’ve got fresh basil, rocket or cherry tomatoes growing a few steps away, you’re more likely to toss them into your meals. It also builds a stronger connection to your food and can be a rewarding way to spend time outdoors.

Final Thoughts on Boosting Veggie Intake

The beauty of a Paleo approach is that vegetables don’t have to be bland, boiled, or boring. They’re incredibly versatile, satisfying, and easy to make delicious with the right seasonings and pairings. With a few tweaks to how you shop, cook, and eat, you’ll find that getting more vegetables into your day becomes second nature — and something to look forward to, not avoid.

paleo recipe 7 minute salmon poached perfect fish

Poached Salmon in 7 Minutes (Paleo Method)

1 Comment

Salmon is great in so many things – recently I’ve been having a lot of salmon salads. I’ve tried lots of different ways of cooking it, but I think I’ve got the perfect poached salmon method – and best of all, it takes just 7 minutes on the stove. I find this method far more consistent than frying or baking, as it always turns out well. This poaching technique is quick and cooks the fish through, but it remains tender. I tend to make up more than I need, as it’s fine to keep in the fridge for up to 3 days, making for a quick lunch option.

I’m quite careful about the fish I get and avoid farmed fish. Look out for wild fish where you can.

paleo recipe 7 minute salmon poached perfect fish
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5 from 1 vote

Recipe: 7 Minute Salmon

Discover the perfect method to poach salmon in just 7 minutes. Quick, easy, and consistently tender, this recipe is perfect for a healthy paleo meal.
Prep Time5 minutes
Cook Time7 minutes
Total Time12 minutes
Course: Fish, Seafood
Cuisine: Paleo
Keyword: 7 Minute Salmon, paleo salmon recipe, Poached Salmon, Quick Salmon Recipe
Servings: 4 Serves
Calories: 220kcal
Cost: $20

Equipment

  • Medium-sized pan
  • Tongs

Ingredients

  • 4 wild salmon fillets
  • 3 spring onions trimmed
  • 2 teaspoons whole black peppercorns
  • Squeeze of fresh lime
  • Sea salt

Instructions

  • Prepare the Pan: In a medium-sized pan just big enough to accommodate the fish, arrange the fillets so they don’t overlap, and cover with cold water until they are immersed.
  • Add Seasonings: Add the spring onions, peppercorns, lime, and a generous pinch of sea salt to the pan.
  • Bring to Boil: Bring the water to a boil. As soon as it starts to boil, turn the fillets over and remove the pan from the heat.
  • Poach the Salmon: Leave the pan to stand for 7 minutes. This gentle poaching method ensures the salmon remains tender and perfectly cooked.
  • Cool and Store: After 7 minutes, take the salmon out of the pan and leave to cool completely. Once the salmon is cool, it will be cooked to perfection. Store in the fridge for up to 3 days.

Why Poach Salmon?

Poaching is one of the gentlest cooking methods available and ideal for delicate proteins like fish. It involves simmering food in liquid at a low temperature, preserving both texture and moisture. For salmon, this means no overcooked, dry, or crumbly results – just juicy, tender fish every time.

Compared to baking or pan-frying, poaching is less hands-on and allows for more control. There’s no risk of the salmon sticking to the pan or drying out in the oven. Once you’ve tried this 7-minute method, you’ll see just how effortless and reliable poached salmon can be.

Health Benefits of Salmon

Salmon is considered one of the healthiest proteins you can include in your diet, particularly if it’s wild-caught. It’s an excellent source of omega-3 fatty acids, which are known for reducing inflammation, supporting brain health, and improving cardiovascular function.

It’s also rich in high-quality protein, B vitamins, selenium, and potassium. The inclusion of salmon in a Paleo lifestyle adds variety and a nutrient-dense option that pairs well with vegetables, salads, and Paleo-friendly dressings.

Choosing the Right Salmon

Where possible, always opt for wild-caught salmon rather than farmed. Farmed salmon can be lower in omega-3s and is more likely to be treated with antibiotics and artificial dyes. In Australia, look for sustainably sourced wild salmon from New Zealand or Alaska when available.

Fresh fillets are ideal, but you can also use thawed frozen salmon – just be sure to pat it dry before cooking. Choose skinless fillets if you want a consistent poaching result, though it works just as well with the skin on (you can remove the skin after cooking if preferred).

How to Poach Salmon Perfectly

The key to perfectly poached salmon lies in keeping the heat gentle. The liquid should never come to a rolling boil – a low simmer is enough to cook the fish through while preserving its tenderness.

Use a shallow pan that allows the fillets to sit in a single layer. You can poach with plain water, but adding aromatics such as lemon slices, bay leaves, garlic cloves, or fresh herbs like dill or parsley will elevate the flavour beautifully.

Make-Ahead Meals with Poached Salmon

One of the best parts of this recipe is that poached salmon stores beautifully in the fridge. After cooking, let the fillets cool to room temperature before refrigerating in an airtight container. They will keep fresh for up to three days, making them an ideal component for meal prep or fast lunches.

You can flake the salmon over salads, mix it into cauliflower rice dishes, or combine with avocado and lime for a Paleo-friendly salmon smash. It also works well in wraps using lettuce leaves or collard greens as a base.

Ideas for Using Leftover Poached Salmon

  • Salmon salad bowls: Combine with mixed greens, cucumber, avocado, and a light vinaigrette.
  • Breakfast option: Flake into scrambled eggs with chives or dill for a protein-packed start.
  • Stuffed sweet potatoes: Mix with mashed sweet potato and herbs for a warm, comforting meal.
  • Cold platter: Serve with olives, boiled eggs, cherry tomatoes, and pickles for a quick grazing plate.

Customise the Flavours

This poached salmon recipe is simple, but it’s easy to customise depending on your taste preferences. Try these flavour variations:

  • Lemon & dill: Add fresh lemon slices and dill fronds to the poaching liquid for a bright, aromatic twist.
  • Asian-inspired: Add slices of ginger, a splash of coconut aminos, and spring onions to the water.
  • Garlic & bay: Add two smashed garlic cloves and a bay leaf for a more savoury profile.
  • Spicy version: Add a slice of red chili or a dash of your favourite chili seasoning for a gentle kick.

Serving Suggestions

This poached salmon works beautifully with a range of Paleo-friendly sides. Some of my favourites include:

  • Carrot and citrus salad
  • Grilled asparagus or zucchini ribbons
  • Mashed cauliflower with olive oil and garlic
  • Fresh mixed greens with a homemade dressing

The mild flavour of poached salmon means it pairs well with both fresh, zingy salads and richer, creamy vegetable dishes. You can serve it warm or chilled depending on the weather and occasion.

Paleo Pantry Essentials for Fish Dishes

Keeping a few pantry staples on hand can make it even easier to prepare fish dishes like this one on the fly. Some of the ingredients that pair beautifully with salmon include:

  • Coconut aminos
  • Lemon juice or apple cider vinegar
  • Dried dill or parsley
  • Chili flakes or homemade chili seasoning
  • Good quality olive oil for finishing

Having these basics ready allows you to whip up a balanced Paleo-friendly meal in minutes, especially if you’ve got poached salmon prepped and waiting in the fridge.

This Recipe is a Time-Saving Winner

This 7-minute poached salmon recipe is a game-changer for quick and easy meals. Additionally, the gentle poaching method ensures tender, flavourful salmon every time. It’s perfect for salads or to enjoy on its own.

If you're busy or don’t want to turn the oven on during the summer months, this is the ideal technique. It's ready faster than takeaway, with far more nutritional benefits and none of the questionable ingredients.

Final Thoughts

Learning how to poach salmon perfectly will open up a whole new set of easy and nutritious meal options in your Paleo repertoire. Once you realise how simple and foolproof it is, you’ll likely find yourself returning to this method again and again. Whether you’re making a quick lunch, prepping meals for the week, or trying to eat more anti-inflammatory foods, this recipe delivers on every front.

How do you cook salmon (and other fish)? I’d love to hear your tips in the comments below.

paleo recipe 7 minute salmon poached perfect fish

fail-proof poached chicken paleo recipe shredded poultry lunch dinner

Fail-Proof Poached Chicken (Paleo)

2 Comments

I don’t know about you, but I find chicken cooked in the oven can be a bit dry and fried chicken can be a little greasy (not to mention make an complete mess of the kitchen), so lately I've been poaching chicken instead. This Fail-Proof Poached Chicken is my favourite way to cook chicken that I'm going to be shredding, or adding to a recipe that calls for pre-cooked chicken.

fail-proof poached chicken paleo recipe shredded poultry lunch dinner
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5 from 2 votes

Recipe: fail-proof poached chicken

This fail-proof poached chicken recipe ensures tender and juicy chicken every time. Perfect for shredding and adding to a variety of dishes.
Prep Time10 minutes
Cook Time15 minutes
Total Time25 minutes
Course: Dinner
Cuisine: Paleo
Keyword: Fail-Proof Poached Chicken, Paleo chicken recipe, Poached Chicken, Tender Chicken
Servings: 4 Serves
Calories: 120kcal
Cost: $15

Equipment

  • Large Pot
  • Meat Thermometer

Ingredients

  • Chicken as much as your recipe calls for
  • A splash of white wine
  • Water
  • A couple of bay leaves
  • A small piece of fresh ginger
  • A few black peppercorns
  • Sea salt

Instructions

  • Prepare the Chicken: Dice the chicken into roughly equal-sized pieces to ensure even cooking.
  • Arrange in Pot: Arrange the chicken at the bottom of a large pot, ensuring the pieces do not overlap.
  • Add Liquids: Pour the splash of white wine over the chicken first, then add cold water until the chicken is completely submerged by about 5cm of water.
  • Season: Add the bay leaves, fresh ginger, peppercorns, and sea salt to the pot.
  • Bring to Boil: Bring the water to a boil. Once it boils, reduce the heat to a simmer.
  • Simmer and Skim: Simmer the chicken for a few minutes. If you plan to use the poaching liquid, skim off any scum that rises to the top.
  • Check Doneness: Simmer the chicken until thoroughly cooked. Use a meat thermometer to ensure it reaches an internal temperature of 75°C (165°F). Alternatively, test the largest piece to ensure it’s cooked through and the juices run clear.
  • Drain and Use: Once cooked, drain the chicken pieces and shred them or use them as they are in your recipes.

Why Poaching Chicken Is the Ultimate Paleo Cooking Hack

Poaching chicken might not sound glamorous, but it is one of the most effective and practical ways to prepare tender, juicy meat without added fat or fuss. For anyone following a Paleo diet, this cooking method ticks all the boxes – it’s clean, healthy, quick, and perfect for meal prepping in batches.

Unlike roasting or frying, poaching gently simmers the chicken in liquid, keeping it moist and preserving the delicate flavour. There’s no oil splatter, no dry texture, and no complicated equipment needed. Just a pot, some water or broth, and a few aromatics.

Perfect for Shredding and Meal Prep

This method of poaching chicken ensures you get tender, juicy chicken every time, without the dryness of oven-baked chicken or the greasiness of fried chicken. It’s ideal for dishes that require shredded or chopped cooked chicken, such as:

Once poached and cooled, the chicken can be shredded with two forks or chopped finely, depending on your recipe. You can also store it in portions, ready to use throughout the week.

The Best Liquid for Poaching Chicken

While plain water works perfectly well, adding flavour to your poaching liquid makes a big difference. If you’re using the chicken in a particular cuisine, you can tailor the aromatics to match. Here are some suggestions:

  • Classic: Water with sea salt, bay leaf, and cracked black pepper
  • Herbed: Add garlic cloves, thyme, parsley, or rosemary to the pot
  • Asian-inspired: Use ginger slices, spring onions, and a dash of coconut aminos
  • Broth-based: Use bone broth or chicken stock instead of water for a richer result

The poaching liquid can also be strained and used as a light broth base for soups or to cook rice alternatives like cauliflower rice.

How Long to Poach Chicken

Timing is everything with poaching. Overcooked chicken becomes rubbery, while undercooked chicken is unsafe. With this method, boneless chicken breasts typically take around 12–14 minutes to cook through, depending on their size. Bone-in chicken will take longer – closer to 25–30 minutes.

The best way to check for doneness is to use a meat thermometer. The thickest part of the breast should reach 75°C (165°F). If you don’t have a thermometer, slice into the middle – the meat should be opaque and the juices should run clear.

Fail-Proof Poaching Method

The trick to poaching chicken successfully is to avoid boiling it rapidly. A gentle simmer is all you need. Here's a quick rundown of the steps:

  1. Place chicken in a single layer in the bottom of a saucepan.
  2. Add enough water or broth to cover the chicken by about 2–3 cm.
  3. Add aromatics or herbs if desired.
  4. Bring the pot to a gentle simmer over medium heat.
  5. Once simmering, cover with a lid and reduce the heat to low.
  6. Cook for 12–14 minutes, or until fully cooked through.
  7. Remove from the liquid and allow to rest for 5 minutes before shredding.

Tips to Get It Just Right

Here are a few extra tips to make sure your poached chicken turns out perfectly every time:

  • Don’t overcrowd the pot. Keep the chicken in a single layer to ensure even cooking.
  • Use cold liquid to start. Placing chicken in already-boiling water can cause it to seize and toughen.
  • Let it rest before cutting. This keeps the juices in the meat rather than spilling out on your board.

Batch Cooking for the Week

One of the best things about this method is how easy it is to batch cook. Poach several chicken breasts at once, shred or chop them, and divide into containers. They’ll last for up to 4 days in the fridge or can be frozen in portions for up to 3 months.

Freezing pre-cooked chicken is a game-changer for busy weeks. Just defrost overnight in the fridge or gently reheat in a pan with a splash of broth for added moisture.

Ideas for Using Poached Chicken

Poached chicken is incredibly versatile and can be added to almost anything. Here are some Paleo-friendly ideas for inspiration:

  • Quick chicken salad: Toss with avocado, cucumber, and olive oil
  • Stuffed capsicums: Mix with chopped vegetables and herbs, then bake in halved peppers
  • Breakfast hash: Add to a sweet potato and kale skillet
  • Soup base: Stir into a clear vegetable broth with courgette noodles
  • Lettuce wraps: Fill with chicken, grated carrot, coriander, and a squeeze of lime

How to Store and Reuse the Poaching Liquid

The leftover poaching liquid is too good to waste. If you used herbs or aromatics, strain the liquid and store it in a jar in the fridge. It can be used within a few days as a base for soup, to sauté vegetables, or to cook grains if you include them in your diet.

You can also freeze the strained broth in ice cube trays for smaller portions that are perfect for deglazing pans or adding quick flavour to meals.

Perfect for Beginners and Time-Poor Cooks

This poaching method is especially helpful for those who are new to cooking or looking for a foolproof way to prepare meals without hassle. There’s no guesswork, and no fancy equipment needed – just a pan and a few pantry staples.

It’s also a great way to prep protein for kids’ lunches, busy weeknight dinners, or packed lunches that need to be thrown together in minutes.

Final Thoughts

This poached chicken method is the kind of basic kitchen skill that ends up being surprisingly life-changing. You’ll wonder how you ever got by without it. It’s simple, healthy, and endlessly useful in Paleo cooking.

Have you tried poaching chicken before? Additionally, share your favourite poaching tips and recipes in the comments below!

fail-proof poached chicken paleo recipe shredded poultry lunch dinner

Recipe paleo egg muffins-min

Paleo Egg Muffins for Quick Healthy Breakfasts

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How to cut a bell pepper capsicum technique paleo-min

How to Cut a Bell Pepper (Step-by-Step Guide)

1 Comment

How do you cut yours? I always used to get seeds everywhere when I cut up a capsicum (or bell pepper as they're known elsewhere in the world), until I found this technique. No mess, no wastage – and best of all the seeds stay together and can be easily removed.

Tutorial: How to Cut a Bell Pepper (Capsicum)

So all you need to do is:

  • Cut the top and bottom off the bell pepper/ capsicum
  • Next to one of the white sections, connecting the outside to the seeds, make a cut down
  • Open out the side of the pepper/ capsicum, cutting away the pieces attached to the centre as you go
  • Remove the seed section
  • Put out the stalk from the top of the capsicum/ bell pepper
  • Now you have three clean sections to cut up!

Why Learning How to Cut a Bell Pepper Properly Matters

Learning how to cut a bell pepper – or capsicum, as we say here in Australia – might seem basic, but the truth is, most people waste a surprising amount of this versatile veggie. Whether you're prepping for a Paleo stir-fry, stuffing them with mince, or slicing capsicum for snacking, the technique you use can make a big difference. A clean, mess-free method not only saves time but helps you get the most out of your produce.

Before I discovered this method, I used to butcher my poor capsicums. I'd slice straight down the middle, spilling seeds everywhere, and then spend ages trying to pull out the pithy white bits. Half the time I'd lose some of the actual flesh or end up with awkward shapes that were hard to cook evenly. Sound familiar?

Now, cutting a capsicum is quick, clean, and kind of satisfying. And once you master this technique, I promise you’ll never go back.

What You’ll Need

There’s nothing fancy required – just a few kitchen basics:

  • A clean chopping board
  • A sharp chef’s knife (dull knives increase the risk of injury and make the job harder)
  • Your chosen bell pepper/capsicum

If you're working with organic produce, give it a quick rinse and pat dry before starting. Organic capsicums are often sweeter and contain fewer pesticide residues, making them a great option if you're following a clean Paleo lifestyle.

Step-by-Step Instructions Recap

Let’s quickly revisit the technique mentioned in the original post, now with a bit more detail and visualisation to help you really master it:

  1. Slice off the top and bottom: Use a sharp knife to cleanly cut off both ends of the capsicum. This gives you a stable base and exposes the internal structure.
  2. Make a vertical cut next to the white rib: Look for the internal white membrane (the pith) and make a straight downward cut alongside it.
  3. Open the capsicum: Gently roll it out flat as you cut around the inside, carefully slicing the flesh away from the core and seed section. The seeds should stay in a neat clump.
  4. Remove the seed pod: Once the capsicum is opened out like a sheet, simply lift the seed section out and discard or compost it.
  5. Trim the top and bottom pieces: You’ll find a surprising amount of usable flesh on the capsicum’s top and bottom. Slice off the stem and dice these pieces too – no wastage!

You now have several flat, clean pieces of capsicum ready for slicing, dicing, or stuffing. No seed explosions, no messy bits stuck in your knife, and no frustration.

What’s the Best Way to Slice a Bell Pepper?

Once you’ve opened and cleaned your capsicum, you can slice it depending on what you need it for. Here are some quick ideas:

  • Thin strips – perfect for stir-fries, salads, and wraps
  • Diced – great for omelettes, sauces, or taco fillings
  • Thick rings – ideal for stuffing or grilling
  • Julienned – long, thin matchstick shapes, perfect for snacking or veggie trays

Try to keep your slices even in size. This helps with presentation but, more importantly, ensures everything cooks evenly – especially if you're roasting or sautéing your capsicum as part of a Paleo meal.

Choosing the Right Capsicum

Not all bell peppers are created equal. Here’s how to choose the best ones next time you’re at the market:

  • Look for firmness: A fresh capsicum should feel heavy for its size and be firm with no soft spots.
  • Check the skin: It should be shiny and smooth, with no wrinkles or dull patches.
  • Pick your colour wisely: Red, yellow, and orange capsicums are ripe and sweet, while green capsicums are slightly bitter but still great in certain dishes.

Remember, all coloured capsicums start green. As they ripen, they change colour – and develop higher vitamin C and beta-carotene content. Red capsicums are particularly rich in antioxidants, making them a Paleo nutrient powerhouse.

Capsicum Nutrition: Why They Belong in a Paleo Diet

Capsicums are incredibly Paleo-friendly. They’re low in calories, high in fibre, and packed with nutrients – especially vitamin C, vitamin A, and several important phytonutrients like lutein and zeaxanthin.

Here’s a quick overview of what you get from just one medium red bell pepper:

  • Over 150% of your daily vitamin C
  • Good source of vitamin B6, folate, and potassium
  • Rich in antioxidants, which support immune function and reduce inflammation

They’re also naturally sweet without being sugary, which makes them an excellent choice for those trying to reduce their overall carbohydrate intake while still enjoying flavour and texture variety.

How to Store Cut Capsicum

Once you’ve mastered how to cut a bell pepper cleanly, the next step is storing it properly. If you’ve sliced more than you need, here’s how to keep it fresh:

  • Refrigerate in an airtight container – cut capsicum will stay fresh for 3–5 days when stored properly
  • Wrap in a paper towel – to absorb excess moisture and reduce sogginess
  • Freeze for later – you can freeze sliced capsicum in a single layer, then transfer to a freezer bag for longer-term storage (great for cooked dishes, not raw eating)

Paleo Meal Ideas Using Bell Peppers

Need inspiration for what to do with your neatly cut capsicum? Here are a few quick and easy Paleo meal ideas that celebrate this colourful ingredient:

  • Paleo Chilli: Sauté capsicum with garlic, onion, and beef mince, add tomatoes and spices – the perfect winter warmer.
  • Stuffed Capsicum: Fill with ground meat, cauliflower rice, herbs, and bake until golden.
  • Egg & Capsicum Muffins: Mix chopped capsicum into eggs and pour into muffin tins for an easy grab-and-go breakfast.
  • Grilled Veggie Skewers: Alternate capsicum chunks with zucchini, onion, and meat or seafood – perfect on the BBQ.
  • Raw Snack Platter: Dip capsicum strips into guacamole or almond butter for a quick, nutrient-dense snack.

Bonus Tips: Get the Kids Involved

Capsicum is one of those kid-friendly veggies that’s sweet, crunchy, and easy to cut into fun shapes. If you’re trying to get children to eat more vegetables (especially if you're raising Paleo kids), capsicum is your friend.

Let little ones help wash and arrange the slices, or give them small safe knives to help cut under supervision. Capsicum “boats” or “flowers” make lunchboxes far more exciting than a soggy sandwich ever could.

Final Thoughts on How to Cut a Bell Pepper

It’s a small kitchen skill – but knowing how to cut a bell pepper the right way can save time, reduce waste, and make your Paleo meals easier to prepare. Once you get the hang of this no-seed, no-mess technique, you’ll wonder how you ever did it differently.

Got your own method for slicing capsicum? Or a favourite Paleo recipe that uses heaps of them? Let me know in the comments below! I’d love to hear how you make the most of this versatile veggie in your kitchen.

9 ways to keep it paleo at Christmas holiday diet health-min

9 Ways to Keep it Paleo This Christmas

With all of the festivities at this time of year, you might be worried about keeping it Paleo? Well, with a bit of planning and organisation, there’s no need to worry about foregoing your health this Christmas.

  • Remember how you feel after you eat gluten/ drink alcohol/ eat something that doesn't agree with you.
  • Organise to host your own party/ dinner, early, to ensure you have control over the menu. You’ll be surprised how many friends will ask you for the recipes!
  • If you’re going out of Christmas events try eating before you leave, as when hunger strikes it’s harder to avoid the bad options
  • Call the venue ahead to check on the menu options, and see how they can accommodate you. You’ll find many places happy to tweak their Christmas menu to accommodate.
  • If you’re going to a friend's event, bring your own dishes to ensure there will be some good options you can have
  • Don’t let anyone pressure you into eating badly – often people seem keen to sabotage the good efforts of others (perhaps because it makes them feel better about their own bad choices) – so be prepared!
  • Don’t be afraid to lie – sometimes it’s just easier to say you have an allergy or intolerance instead of explaining why you eat this way (have you ever done this?)
  • If you have the chance to organise a Christmas event yourself, choose a venue with more paleo options – or better still arrange an event that isn't based around food.
  • If you do fall off the wagon, tomorrow is another day. Don’t beat yourself up over it – but don’t let the slip justify more bad eating! Move on and eat well again.

Stocking Your Paleo Pantry for the Holidays

One of the best ways to ensure you stay on track over the festive season is to be prepared at home. Having a well-stocked Paleo pantry gives you endless options when unexpected guests drop by or you’re asked to bring a plate to a Christmas event. Consider including:

  • Almond flour and coconut flour: Essential for Paleo baking, whether you’re making shortbread, muffins or a festive loaf.
  • Coconut cream and coconut milk: Perfect for creamy sauces, curries or Paleo desserts like panna cotta.
  • Raw nuts and seeds: Great for quick snacks or for creating your own nut-based cheese balls, truffles or trail mix.
  • Dried fruit (no added sugar): For sweet treats, homemade fruit mince, or even a quick fruit and nut bark.
  • Natural sweeteners: Stock up on raw honey, 100% pure maple syrup, or monk fruit if you're doing some festive baking.

Hosting a Paleo-Friendly Festive BBQ

Living in Australia, our Christmas celebrations often involve a barbie. The good news? A Paleo Christmas BBQ is easy, delicious, and will win over even your non-Paleo guests. Here are a few ideas:

  • Skewers: Use marinated lamb, beef or chicken with capsicum, zucchini and red onion. Serve with a herbed avocado dipping sauce.
  • BBQ prawns: Marinated in garlic, chilli and olive oil, these are always a crowd favourite.
  • Grilled pineapple: A sweet side that doubles as dessert when paired with cinnamon and coconut yoghurt.
  • Zucchini fritters: A great side or starter, made with coconut flour and herbs.

Surviving Office Christmas Parties

Work functions can be tricky to navigate, especially when food and drinks are involved. Here are a few practical strategies to stay in control:

  • Offer to bring something: If your party is a bring-a-plate event, make a dish you can enjoy, like meatballs with homemade dipping sauce.
  • Stick to sparkling water or soda water with lime: No one will question your glass and you’ll stay hydrated and clear-headed.
  • Focus on people, not food: Make it your mission to catch up with colleagues, rather than hover near the buffet table.
  • Use small plates: If you do eat from the provided food, go for smaller portions and avoid returning for seconds.

Creating New Holiday Traditions

So much of the festive season is steeped in tradition, but there’s no rule that says those traditions can’t evolve. Consider introducing some new rituals that align with your lifestyle:

  • Paleo cookie baking day: Gather the kids or some friends and bake a few batches of festive cookies using almond flour and natural sweeteners.
  • Beach or bushwalk brunch: Start Christmas Day with movement and nature, rather than sugary cereals or pastries.
  • Secret Santa with a twist: Instead of gifting chocolates or wine, encourage homemade gifts, wellness items, or experiences.

Emotional Eating and the Festive Season

It’s worth acknowledging that Christmas can bring up emotions. Whether it's stress, grief, or overwhelm, food is often used as a comfort. Being mindful of your emotional triggers and preparing strategies in advance can make all the difference. Try:

  • Journalling: Write down what you’re feeling instead of reaching for food.
  • Breathwork or meditation: A few minutes of stillness can reduce anxiety and help you make intentional choices.
  • Connecting with someone: Call a friend or go for a walk with a family member to talk things through instead of internalising stress.

Decoding the Dessert Table

When you’re surrounded by pavlovas, trifles, and Christmas cakes, it’s tempting to give in. But you can still indulge without the sugar crash. Prepare your own desserts or scout out alternatives that align with your values:

  • Coconut and cacao truffles: Made from dates, raw cacao and shredded coconut — festive and satisfying.
  • Paleo chocolate bark: Melt dark chocolate and top with crushed nuts, dried cranberries, and orange zest.
  • Berry and coconut whip: Blitz frozen berries and coconut cream for a quick and healthy ice cream substitute.

Mindset Shifts for a Joyful, Healthy Christmas

Above all else, the most important factor in staying Paleo during the holidays is your mindset. Try reframing the season not as a time of restriction, but as an opportunity to honour your body with foods that energise and heal you. Instead of focusing on what you “can’t” have, think about what you choose to enjoy — food that supports your long-term goals and keeps you feeling vibrant.

And remember, the goal is not perfection — it’s progress. If you make a less-than-ideal choice, acknowledge it, move on, and make your next meal nourishing. You are not defined by a single event, meal or day.

Make It Your Own

Your festive season doesn’t need to follow someone else’s rules. Whether you opt for a quiet Paleo picnic by the beach or a lively roast with friends, the most important thing is that it works for you. With a little creativity and planning, you can enjoy every part of the season — without compromising your health.

What new traditions or favourite Paleo swaps are you bringing into your festive season? Share your ideas and help inspire others to keep it healthy and joyful!

9 ways to keep it paleo at Christmas holiday diet health-min

Which Knives Do You Need In Your Kitchen paleo cooking diet primal knife choosing-min

Which Kitchen Knives Do You Actually Need?

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Eating a natural paleo diet – more real food – means more food preparation. Which knives do you have in your kitchen and are you using the right ones for the right job?

One of the most important tools in the kitchen is the knife. You use your kitchen knives every day and if you buy good ones, you will be able to use them for many years to come.

If you’re about to buy a kitchen knife, have you worked out which type you need and what to buy?

It’s not easy to say a particular knife “is the best knife”. The best knife depends on you and how you will use it. The most important criteria is that the knife should be easy to use by the person who will use it the most.

When you walk into a shop, you’ll probably be overwhelmed by the amount and variety of knives. Don’t worry, you will never use all of them, nobody does. A basic set of knives for in the kitchen usually consists of 3 to 6 different knives.

What you need to know about kitchen knives:

Wrought knives

Some people say that the best knives are wrought. Whilst this used to be the only way to make steel suitable for making knives, it’s no longer the case. Nowadays, techniques are much more developed and even the steel is different. A knife doesn’t need to consist of one piece either, this has no added value for it’s cutting abilities.

Hardness

The hardness of the knife is an indication for the speed a knife can get blunt. Knife hardness is expressed in Rockwell C (HRC). Generally, the higher the hardness, the longer the knife stays sharp. However, the steel can get more susceptible to chipping of the cutting edge (the steel gets brittle) and to the occurrence of rust.

Which Knives Do You Need In Your Kitchen paleo cooking diet primal knife choosing-min

The handle

When choosing a kitchen knife, always look for the construction of the handle. If you want to be able to put your knives in the dishwasher (but please wash by hand!), choose knives with a molded on handle or welded on handle of stainless steel. Knifes with a riveted handle are less adequate for a dishwasher. Wood and the dishwasher are of course not the best combination either.

There are five knives that are completely indispensable in a paleo kitchen:

Chef’s knives

A knife collection always starts with a chef’s knife. A chef’s knife has a high blade with a slightly rounded cutting edge, used for cutting meat, fish and vegetables. This knife is less suitable for the smaller carvings, you’d be better use a paring knife for that.

Chef’s knives are usually used for cutting everything that is raw, before it goes into the pan, such as meat and fish – but also vegetables or cheese. Thanks to the large blade, it’s easy to cut onions and herbs without hitting the cutting board all the time. The most selected size is 20cm, but some people (mainly women) choose a smaller size.

Paring knives

This knife has a small blade with a sharp point, suitable for peeling and cutting smaller vegetables and fruits. The knife comes in various sizes, between 8 – 12cm. One of the biggest mistakes people make is to use this knife for everything!

Tomato knife

The third knife that you should get is a tomato knife. It always has a small serrated blade and you use it for cutting vegetables with a rigid outside and a soft inside, such as tomatoes.

Boning knife

A boning knife has a long low blade with a smooth surface. You can use it to cut meat, fish and poultry into equal slices.

Every knife, no matter how good or expensive it was, gets blunt. Consider buying a knife grinder, or taking your knives to get professionally sharpened. To keep your knives in good condition, wash them by hand, instead of using the dishwasher!

Which knives do you have in your kitchen? Have you found a good brand? Please share your tips in the comments below.

Choosing the Right Knives for Real Food Cooking

When you’re preparing fresh meals every day — especially on a Paleo diet — having the right tools can make all the difference. A few well-chosen knives will make your kitchen prep faster, safer, and far more enjoyable. From a reliable chef’s knife to a precision paring knife, quality really does matter more than quantity.

If you’re investing in just a few pieces, focus on how they feel in your hand, how well they hold their edge, and how easy they are to maintain. Wash them by hand, keep them sharpened, and they’ll last you for years.

Do you have a favourite kitchen knife or brand that’s stood the test of time? Or a must-have knife that’s missing from this list? Share your experience and recommendations in the comments — I’d love to know what works for you in a Paleo kitchen.

Switching to a Paleo diet naturally means preparing more whole foods from scratch. Whether you're chopping fibrous vegetables, trimming meat, or slicing through tough roots like sweet potato, having the right knife can be the difference between an enjoyable kitchen session and a frustrating one.

Unlike processed food or ready-made meals, Paleo cooking involves more hands-on preparation — and that calls for durable, reliable kitchen equipment. While you can certainly make do with a basic knife or two, investing in high-quality blades suited to specific tasks will elevate your cooking and save you time and effort in the long run.

Understanding Blade Materials

When buying knives for a Paleo kitchen, it’s worth considering what the blade is made from. Most modern kitchen knives are crafted from stainless steel, which offers durability and resistance to corrosion. However, high-carbon stainless steel blades are considered superior by many chefs due to their sharpness and ease of honing — a definite advantage when regularly preparing raw ingredients like carrots, onions, and beef cuts.

Ceramic knives are popular too, but they’re more brittle and difficult to sharpen. They may work well for slicing softer fruits and vegetables, but a stainless steel chef’s knife will be a better all-rounder for serious Paleo cooking.

Other Knives Worth Considering

In addition to the essentials already listed in the post, here are a few more knives that can make a real difference in a Paleo kitchen:

  • Santoku Knife – A Japanese-style knife that’s great for slicing and chopping vegetables quickly. It has a slightly shorter blade than a chef’s knife and works well for those with smaller hands.

  • Carving Knife – Perfect for slicing cooked roasts, especially useful if you batch-cook brisket, lamb, or whole chickens as part of your weekly meal prep.

  • Utility Knife – This versatile mid-sized knife fills the gap between a chef’s knife and a paring knife. It's ideal for slicing fruit, cheese (if you’re Primal), and smaller cuts of meat.

  • Cleaver – If you regularly prepare your own meat from whole cuts or bones, a cleaver can be a powerful tool. It’s heavy and designed for cutting through tougher parts like joints.

Knife Safety and Storage Tips

A sharp knife is actually safer than a dull one. Dull knives require more force, increasing the likelihood of slipping and injury. Always keep your blades honed – a honing steel or whetstone can help maintain their edge between proper sharpening.

For safety and longevity, store knives properly:

  • Use a magnetic knife strip for easy access and hygiene

  • Consider a wooden knife block or in-drawer organiser

  • Avoid tossing them in a drawer where they can get damaged or cause injury

Keeping Your Paleo Kitchen Running Smoothly

As you get deeper into your Paleo journey, you’ll find yourself preparing everything from bone broth and fermented veggies to slow-cooked roasts and fresh salads. Having the right knife for each task will save you time and frustration – and make cooking a pleasure instead of a chore.

A well-maintained knife doesn’t just help you cut – it helps you cook with confidence.

What’s in your Paleo knife kit? Have you discovered a hidden gem of a blade or a game-changing sharpener? Leave a comment with your best knife tips – or share a photo of your favourite tools in action!

Paleo recipe how to make perfect roast chicken bake-min

How To Make A Perfect Roast Chicken

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How To Make Perfect Pork Crackling rind scratchings recipe-min

How To Make Perfect Pork Crackling

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I love Pork Crackling (which you may know as Pork Rinds or Pork Scratchings, depending on where you’re from). But it’s often a disappointment, either soft and underdone, or burnt and completely wasted! But when it’s crunchy and crackly, it is so good.

Pork crackling is obviously mainly fat, which makes it the perfect Paleo snack. Just a small amount is extremely satiating, so you can easily cook enough to last for many servings. Whilst you can buy them, one look at the ingredients (not to mention the uncertainty about the quality of the pork used) will probably tell you to get in the kitchen and make your own!

I’ve been trying to work out the best way to get perfect Pork crackling, which I’ll share with you below.

Firstly with Pork, perhaps more so than any other meat, quality really counts. I always go for Pasture Raised* pork and am careful to buy the best quality I can. If I could only buy one type of meat organic and pasture raised, without doubt I would choose pork.

You can use a few different cuts, blade or a roasting joint work well, but my favourite is Pork belly.

How To Make Perfect Pork Crackling rind scratchings recipe-min

How To Make Perfect Pork Crackling rind scratchings recipe-min
Print Recipe
5 from 4 votes

How To Make Perfect Pork Crackling

Achieving perfect pork crackling can be tricky, but with the right technique, you can enjoy crispy, crunchy crackling every time. This recipe focuses on quality ingredients and precise methods to ensure delicious results.
Prep Time10 minutes
Cook Time15 minutes
Course: Snack
Cuisine: Paleo
Keyword: crispy pork skin, paleo snack, Pork crackling, pork rinds
Servings: 4 people (depending on size of pork cut)
Calories: 70kcal
Cost: $20

Equipment

  • Sharp knife
  • Paper towels
  • Roasting tray

Ingredients

  • Pork belly or other cuts like blade or roasting joint
  • Boiling water
  • Sea salt Himalayan or Celtic sea salt recommended

Instructions

  • Dry the Skin: Dry the pork skin thoroughly using a paper towel.
  • Score the Skin: With a sharp knife, score the skin, leaving the cuts about a finger width apart. Create either diagonal stripes or a diamond pattern. Make sure you score through the skin, but not through to the meat.
  • Pour Boiling Water: Pour boiling water over the skin. This step might seem odd, but it helps in achieving the perfect texture.
  • Dry and Salt the Skin: Dry the skin thoroughly once more, then rub sea salt into it, making sure the salt gets right through into the cracks. Some people add oil here, but it's optional as great results can be achieved without it.
  • Rest Overnight: If possible, leave the salted pork in the fridge overnight.
  • Prepare to Cook: When ready to cook, add more salt to the skin.
  • Cook: Preheat the oven to 180C. Cook the pork for about 15 minutes per kilo. For the last 15 minutes of cooking, turn the oven up to about 240C to achieve a crispy finish.

Notes

  • Quality matters: Use pasture-raised pork for the best results.
  • Ensure thorough drying of the skin at each step for optimal crispiness.
  • Adjust the cooking time based on the weight of your pork cut.

Please share your tips below, I know almost everyone seems to have a slightly different technique.

*Pigs will tend to eat lots of different foods – not just grass, which is why grass-fed isn’t a term used to refer to pork and other pig-related products. “Pasture raised” means they’ve been raised to eat their natural diet, which may include whatever they find as they roam about the pasture – grass, bugs, corn, fruit, veggies, weeds etc.

Why Make Your Own Pork Crackling?

Store-bought pork crackling might be convenient, but it often comes with a long list of additives and seed oils. Worse still, it’s usually made from low-quality pork, with very little regard for animal welfare or how the fat was rendered. By making your own, you not only get full control over the ingredients and method but also benefit from a fresher, more flavourful result. Plus, it’s surprisingly easy and deeply satisfying when you get that perfect shatteringly crisp finish.

The Best Cuts to Use

While pork belly is a clear favourite due to its perfect fat-to-meat ratio and consistent thickness, don’t overlook other options. Shoulder or blade cuts with skin attached also work brilliantly. If you’re making a roast, ask your butcher for extra pork skin so you can make a separate batch of crackling on the side. Another great option is to save the skin when you’re breaking down a cut or trimming meat, freeze it, and make a large batch once you’ve collected enough.

Step-by-Step: Getting It Right Every Time

Here are the most important steps to make sure your pork crackling is a guaranteed success:

  • Dry the skin: Moisture is the enemy of crispness. Pat the skin with paper towel, then let it air-dry uncovered in the fridge for a few hours or overnight if possible.
  • Score the skin: Use a very sharp knife or Stanley knife to score the skin in thin lines (without cutting into the meat). This helps the fat render and the skin puff up.
  • Salt generously: Salt draws out moisture and contributes to that ultra-crisp texture. Don’t be shy – you can always brush some off later.
  • Start hot: Begin roasting at a high temperature (around 220°C) for 20–30 minutes to start the blistering process. Then reduce the heat to finish cooking the meat without burning the skin.
  • Finish under the grill if needed: If the crackling isn’t quite crisp enough at the end, a few minutes under the grill can work wonders – but watch it closely!

What to Serve It With

Pork crackling is incredibly versatile and works as more than just a snack. Try serving it alongside a rich slow-cooked pork shoulder, using it as a crunchy topping for soups or salads, or pairing it with creamy cauliflower mash for the ultimate comfort meal. You can even crumble it over roasted veg or use it as a crispy garnish for a hearty stew.

Storage and Leftovers

If you manage not to eat the whole batch straight away, pork crackling stores well. Keep it in an airtight container at room temperature for up to two days. To bring it back to life, pop it in a hot oven for 5–10 minutes. Avoid refrigerating it, as this can cause it to soften and lose its crispness. For longer storage, it can be frozen and then reheated from frozen – just don’t let it thaw first or it will go soggy.

Flavour Variations

While plain salted crackling is a classic, there are endless ways to add flavour without compromising Paleo principles. Try rubbing the skin with:

  • Smoked paprika and garlic powder
  • Ground fennel seeds and black pepper
  • Dried rosemary and sea salt
  • Chilli flakes and lemon zest

Always apply dry seasonings after the skin has dried completely. Avoid liquid marinades or anything with too much moisture – they’ll prevent proper crackling.

Perfect for Paleo, Keto & Low-Carb Diets

Pork crackling is ideal for those following a low-carb or ketogenic diet. It’s rich in healthy animal fats, contains virtually no carbs, and is naturally gluten-free. When you need a satisfying savoury snack, a few pieces can go a long way in curbing hunger. Plus, it’s a brilliant way to use every part of the animal – something our Paleo ancestors would certainly have approved of.

Using Leftover Fat

Don’t throw away the rendered pork fat that accumulates during cooking. Strain it and store in a jar in the fridge. This fat, also known as lard, is fantastic for roasting vegetables, sautéing greens, or adding flavour to homemade savoury pie crusts. It’s stable at high temperatures and adds rich, savoury depth to any dish.

Final Crackling Thoughts

Perfect pork crackling isn’t just achievable – it’s surprisingly simple with the right approach. It’s a Paleo powerhouse: nutrient-dense, satisfying, and made with minimal ingredients. Best of all, it brings that salty, crispy, crackly joy that few snacks can rival. If you haven’t tried making your own before, now’s the time to give it a go. Just be warned – once you master it, you may never go back to the packet version again.

Have you discovered a foolproof method or seasoning twist? Share your crackling tips in the comments below – I’d love to try your ideas!

Making a Non-Paleo Lunch Menu Paleo diet healthy ideas replacements-min

Making a Non-Paleo Lunch Menu Paleo

6 Comments

I went out for a farewell lunch with my team today.  We went to a bar in the city centre, with a fairly typical bar menu. So – a Paleo Lunch?

I'm quite happy to go almost anywhere to eat, with the knowledge that on most menus, with a bit of staff interaction, a Paleo meal can be put together.

I start by ruling out any predominantly grain based meals, such as pasta, pizza, pies and sandwiches.  Of the remaining dishes I'm usually left with a few meaty options, of which I’ll try to identify the least likely to be fried (typically in vegetable oil), processed, coated (gluten), or marinated (often in sauces containing ingredients like gluten and sugar).  Unless the menu is extremely limited I also rule out salads and vegetable based options, as I don’t find them filling and they often have many ingredients I wouldn't eat (like dressings, sauces, cheese and croutons).

At this stage today I was left with these options: –

  • Slow braised lamb shanks served with minted rich gravy & mash
  • Surf & Turf. 200g rump steak, prawns sautéed in garlic served with chive butter, fries and salad.
  • Grilled Barramundi fillet with creamy mash & asparagus served with a hollandaise sauce.
  • Lamb Cutlets served with creamy mash, olive pesto & wholegrain mustard cream

I generally look at all of the menu options and mix and match my chosen meat with the vegetable and salad sides on offer with other meals.  I've not yet been to a restaurant unable to accommodate my Paleo mix and match requests.  Had there not been so many good options, I would have also considered things like the burger (without the bun, fries or sauces).

Paleoising-Lunch mix match making paleo

My Mix and Match Paleo Lunch

I went for the lamb shanks, as I knew they should be unprocessed and not fried.  I asked for the lamb to come without the mash and sauce, but with plain vegetables instead.  It arrived with roasted eggplant, capsicum, zucchini & mushroom (luckily I've not started my nightshade elimination experiment yet), which was a perfect Paleo meal.

I find pubs, bars and steak houses the easiest places in which to eat out, where there is usually a lot of reasonable options to choose from.  A good Indian restaurant is often a surprisingly good choice too.  I always ask the staff exactly what is in each dish, and there are often tomato based sauces or dry cooked meats, which are a great Paleo option.  In my experience Chinese and Japanese can be a bit more testing.  Quite often I actually find it easier to say I'm allergic to soy and gluten and ask for the staff to help me find a suitable option.

One of the things I enjoy about going off-menu, is the inevitable discussions it provokes from my pasta-eating dining companions – an excuse to talk Paleo is always welcomed.

How do you get a Paleo meal from a non-Paleo option?  Do you find some types of restaurant better than others?  I’d love to find out what tricks I'm missing!

Making a Non-Paleo Lunch Menu Paleo diet healthy ideas replacements-min