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Garlic Chilli Broccoli & Cashews (Paleo)

If you're looking for a quick, flavour-packed Paleo side dish that’s as nourishing as it is tasty, look no further than this Garlic Chilli Broccoli with Cashews. With its bold seasoning, satisfying crunch, and vibrant green colour, this dish proves that vegetables don’t have to be boring.

Perfect as a dinner side or even a savoury snack, this dish can easily become part of your weekly routine. It comes together in just minutes and brings a balance of textures and tastes that’s hard to resist. The subtle heat from the chilli complements the roasted cashews, while the garlic and coconut aminos enhance the flavour without overpowering the natural goodness of the broccoli.

Paleo recipe dinner On the Side Broccoli with Garlic, Chilli and Cashews
Print Recipe
5 from 2 votes

Quick Garlic Chilli Broccoli with Cashews: A Perfect Paleo Side

This Garlic Chilli Broccoli with Cashews is a quick and healthy side dish perfect for any meal. The addition of coconut aminos provides a depth of flavour, making this a delicious and nutritious Paleo-friendly option.
Prep Time5 minutes
Cook Time10 minutes
Course: Sides
Cuisine: Paleo, vegetarian
Keyword: Garlic Chilli Broccoli, Healthy Broccoli Recipe, Paleo Side Dish, Quick Paleo Sides
Servings: 4
Calories: 150kcal
Cost: 10

Equipment

  • Frying pan

Ingredients

  • 500 g broccoli
  • 2 cloves garlic finely chopped
  • 2 red chillies deseeded and finely chopped
  • 2 tbsp olive oil
  • 1 handful cashews
  • Juice of a lime
  • A splash of coconut aminos

Instructions

  • First, in a frying pan, add the garlic, chilli, and olive oil and bring to a medium heat. Fry until golden and slightly soft, taking care not to burn.
  • Next, cut the broccoli into medium-sized florets. Add to the pan along with the cashews, and coat well with the chilli and garlic oil.
  • Then, add your coconut aminos, stir, and simmer for 3-4 minutes. Finally, add a squeeze of lime, stir again, then serve.

Why Broccoli Deserves a Spotlight

Broccoli is one of those vegetables that’s often underestimated. It’s rich in fibre, vitamin C, and antioxidants, and it’s one of the best low-calorie, nutrient-dense ingredients you can include in your meals. If you’re following a Paleo diet, it also helps support a balanced, vegetable-forward approach to eating that fuels your body without relying on grains or processed carbs.

When paired with high-quality fats like those from cashews, and the umami depth of coconut aminos, broccoli becomes the hero of your plate. This isn’t a side dish you’ll forget—it might even steal the show.

Chilli and Garlic – A Classic Pairing

Garlic and chilli are a natural match. Garlic adds a bold, savoury depth, while the chilli provides that little kick that elevates the whole dish. Whether you use fresh chilli, dried flakes, or both, you can control the heat to suit your preference. Add a pinch for mild warmth or go bold for a spicier experience.

The fragrance of garlic sizzling in olive or coconut oil is one of the most satisfying kitchen aromas, and it forms the flavour base of this dish. Once the chilli is added, it creates a beautifully aromatic profile that’s reminiscent of stir-fried Asian greens—only with Paleo-friendly ingredients.

What Are Coconut Aminos?

If you're new to coconut aminos, think of it as the Paleo answer to soy sauce. Made from the fermented sap of coconut blossoms, it has a similar umami flavour profile but is gluten-free, soy-free, and far lower in sodium. It’s naturally sweet and salty, and pairs perfectly with both vegetables and proteins.

In this Garlic Chilli Broccoli recipe, coconut aminos add depth and a slight sweetness that contrasts perfectly with the chilli’s heat and the crunch of the cashews.

Let’s Talk Cashews

Cashews bring a rich, buttery crunch that rounds out this dish. Lightly toasted, they add texture and nuttiness that elevates the simple greens to something special. You can toast them in a dry pan or oven until golden, but be careful not to overdo it—they can catch quickly and turn bitter.

Cashews are also a great Paleo snack on their own, full of healthy fats and essential minerals. For this dish, they absorb the flavours of the garlic and coconut aminos, becoming little savoury bites of perfection.

Make It Your Own

One of the strengths of this dish is its versatility. While broccoli and cashews are a fantastic combo, you can absolutely switch things up based on what you have on hand. Try adding:

  • Thinly sliced red or yellow capsicum for a pop of colour
  • Carrot ribbons or julienned zucchini for extra variety
  • Toasted almonds, macadamias or pecans instead of cashews
  • A drizzle of lime juice just before serving for a zesty finish

Whether you're feeding fussy eaters or experimenting with meal prep, this recipe is forgiving and adaptable. The base ingredients offer a neutral foundation that works with a range of flavour additions.

Quick Enough for Any Day of the Week

With minimal prep and under 15 minutes from start to finish, this dish is ideal when time is tight. Because it’s so fast and requires only one pan, it makes a brilliant weeknight side dish. Serve it alongside grilled chicken, seared steak, or even as a topping for a cauliflower rice bowl. It’s also great on its own when you’re after a warm, savoury snack that won’t derail your nutrition goals.

Don’t forget to make a double batch—it stores well in the fridge and is delicious cold or reheated the next day. You might even find yourself reaching for it between meals instead of reaching for something less nutritious.

Storage and Reheating Tips

If you’ve made extra or want to include this dish in your meal prep, it stores beautifully. Here’s how to make the most of leftovers:

  • Fridge: Store in an airtight container for up to 3 days.
  • Freezer: Not ideal, as the broccoli may lose its crispness when thawed.
  • To reheat: Sauté in a hot pan for a few minutes or microwave in short bursts to maintain texture.

It’s best enjoyed fresh, but a quick pan reheat restores much of the original texture if you’re reheating the next day.

Health Benefits at a Glance

This dish packs a serious nutritional punch. Here’s a snapshot of what you’re getting with every serving:

  • Broccoli: High in fibre, vitamins C and K, and contains compounds that support detoxification.
  • Garlic: Supports immune health and adds natural antibacterial properties.
  • Chilli: May help boost metabolism and circulation.
  • Cashews: Provide healthy fats, magnesium, and protein.
  • Coconut aminos: A low-sodium, soy-free flavour booster full of natural minerals.

Eating healthy doesn’t have to mean compromising on taste, and this dish is a great example of how simple ingredients can come together to make something truly crave-worthy.

Other Broccoli-Based Favourites

If you enjoyed this Garlic Chilli Broccoli with Cashews, don’t miss my Zesty Lemony Broccoli. It’s another vibrant way to enjoy this humble veg and works beautifully as a side dish or a light lunch.

Or, if you’re struggling to get more greens into your diet, check out these 18 ways to get more veggies into your meals. It’s all about making vegetables exciting, and this recipe certainly does that.

Let’s Keep It Delicious and Paleo

With dishes like this one, eating Paleo doesn’t feel restrictive. It feels flavourful, fun, and deeply nourishing. Once you’ve made this a few times, you’ll likely find it becomes one of your regulars—not just because it’s good for you, but because you’ll genuinely crave it.

If you’ve tried this Garlic Chilli Broccoli with Cashews, I’d love to hear your feedback in the comments. Did you add your own twist? Did your family enjoy it as much as mine did? Let me know!

And if you haven’t already, be sure to subscribe to the newsletter to get more Paleo recipes like this straight to your inbox. You can also follow along on social media for daily inspiration, sneak peeks, and more tips to make healthy living easy and delicious.

Paleo recipe dinner On the Side Broccoli with Garlic, Chilli and Cashews

Roasted Sweet Potatoes with Carrots and Fresh Thyme: A Quick and Easy Guide

When it comes to simple, wholesome side dishes that deliver both flavour and nutrition, it’s hard to beat a tray of perfectly roasted vegetables. These Roasted Sweet Potatoes with Carrots and Fresh Thyme tick all the boxes for a satisfying Paleo-friendly side. Packed with vibrant colour, natural sweetness, and subtle herby depth, they’re the kind of dish that looks beautiful on your table and works with just about any main.

Roasted sweet potatoes are a great side dish for a Paleo dinner. Bright orange and packed with vitamins A, B and C, don’t be surprised if you’re wearing sunglasses indoors and singing the alphabet whilst tucking into these!

This recipe is deceptively simple, using just a handful of real food ingredients. But the way those ingredients interact in the oven — caramelising gently with the help of maple syrup, deepening in flavour from the cloves, and brightened by aromatic fresh thyme — is nothing short of magic. Whether you’re feeding your family midweek or entertaining friends on the weekend, this dish will always be welcome on the table.

Paleo recipe Roasted Sweet Potatoes with Carrots and Fresh Thyme
Print Recipe
5 from 1 vote

Roasted Sweet Potatoes with Carrots and Fresh Thyme

Roasted Sweet Potatoes with Carrots and Fresh Thyme is a vibrant and nutritious side dish perfect for any Paleo dinner. Packed with vitamins A, B, and C, these sweet potatoes are drizzled with olive oil and high-grade maple syrup, then roasted with cloves and fresh thyme for a deliciously caramelized finish.
Prep Time10 minutes
Cook Time40 minutes
Total Time50 minutes
Course: Sides
Cuisine: Paleo
Keyword: easy paleo recipes, healthy side dish, Paleo Side Dish, roasted sweet potatoes, sweet potatoes with thyme
Servings: 4 people
Calories: 150kcal
Cost: $10

Equipment

  • Roasting Dish

Ingredients

  • 3 sweet potatoes peeled and chopped into wedges
  • 6 carrots peeled and chopped
  • Olive oil
  • High grade maple syrup
  • 2 cloves
  • A few sprigs of fresh thyme

Instructions

  • Preheat the Oven: Start by setting your oven to 180C / 350F / Gas mark 4.
  • Prepare the Vegetables: Peel and chop the sweet potatoes and carrots into uniform pieces, ensuring they cook evenly. Transfer the chopped vegetables to a roasting dish.
  • Add Oil and Syrup: Drizzle a little olive oil and an equal part of high-grade maple syrup over the vegetables, giving them a light and even coating.
  • Season: Add the cloves and a few sprigs of fresh thyme to the dish. Toss the vegetables to mix everything well and ensure even distribution of flavors.
  • Roast: Place the roasting dish in the preheated oven. Roast for around 40 minutes, occasionally turning the vegetables to ensure they cook evenly and caramelize beautifully.
  • Serve and Enjoy: Once the sweet potatoes and carrots are well cooked and slightly caramelized, remove them from the oven. Serve as a delightful side dish with your favorite Paleo main courses.

The Power of Colourful Vegetables

Sweet potatoes and carrots are nutritional superstars, offering a host of benefits beyond just looking pretty on the plate. Their rich orange hue comes from beta carotene, a powerful antioxidant that the body converts into vitamin A. This supports eye health, skin regeneration, and immune system function — making these root veggies a great addition to your weekly rotation.

Carrots also deliver plenty of vitamin K, potassium, and fibre, while sweet potatoes are known for being high in complex carbohydrates, making them an excellent source of sustained energy. Combined, they provide a naturally sweet, earthy base that pairs well with savoury mains, hearty stews, and even grilled meats or fish.

Why Thyme is the Ideal Herb for Roasting

Thyme may be delicate in size, but its impact in this dish is significant. This Mediterranean herb has a mild, woodsy flavour that plays beautifully against the sweetness of the vegetables. Roasting it brings out its essential oils, intensifying its aroma and weaving its subtle earthiness through the entire tray.

Fresh thyme works best in this recipe, though dried thyme can be used in a pinch. If you do use dried, be sure to reduce the quantity slightly, as its flavour is more concentrated.

The Magic of Cloves and Maple Syrup

It may not be the first combination that comes to mind, but cloves and maple syrup create an incredible flavour contrast that elevates this humble side dish into something memorable. The cloves add warm, slightly sweet spice notes that complement the roasted vegetables, while a drizzle of pure maple syrup enhances the natural sugars and encourages golden caramelisation in the oven.

As with all Paleo recipes, ingredient quality matters. Use 100% pure maple syrup — not maple-flavoured syrup — and ensure your cloves are fresh for the best results. You’ll be amazed how much depth these two small additions can add.

Choosing the Right Olive Oil

To bring everything together, the vegetables are coated with a generous splash of olive oil. Not only does this help them roast evenly and develop a beautiful crispy edge, but it also contributes heart-healthy monounsaturated fats to the dish. If you’re unsure whether your olive oil is the real deal, check out this guide to choosing a high-quality, genuine product.

You can also experiment with avocado oil or melted ghee if you prefer a different fat source — both handle high heat well and add their own subtle flavour profiles.

Preparing the Vegetables

One of the reasons this dish is so popular is that it’s almost impossible to mess up. Here are a few simple tips to ensure roasting perfection every time:

  • Uniform size: Cut your sweet potatoes and carrots into similar-sized pieces so they roast evenly. Too small, and they may burn; too large, and they’ll take forever to cook.
  • No overcrowding: Use a large baking tray or two smaller ones to make sure the vegetables are in a single layer. Crowding the pan traps steam, preventing caramelisation.
  • Preheat the oven: Don’t skip this step. A hot oven helps the edges crisp while the insides stay tender.
  • Toss thoroughly: Mix the vegetables well with the oil and seasonings to ensure an even coating on every piece.

Serving Suggestions

This dish is versatile enough to complement a wide range of Paleo mains. Try it alongside grilled chicken thighs, a slow-cooked lamb shoulder, or even baked salmon. The natural sweetness pairs beautifully with spiced or smoky proteins, and the thyme and cloves add just enough interest without competing for attention.

For a vegetarian Paleo meal, you could serve this dish with a big leafy salad, some avocado, and a handful of toasted nuts or seeds for extra protein. It’s also a lovely side for brunch, paired with poached eggs or served cold the next day as part of a packed lunch.

Make it Your Own

One of the best things about this recipe is how easy it is to customise. Try swapping out the carrots for parsnips or beetroot for a twist on colour and flavour. You can use Japanese white-flesh sweet potatoes for a slightly nuttier taste, or mix in some red onion or fennel to add complexity.

Love a bit of spice? Sprinkle over some ground cinnamon, nutmeg, or even a touch of cayenne pepper before roasting. You could also add crushed garlic cloves or a handful of rosemary if thyme isn’t your favourite herb. The basic technique stays the same — you’re simply tailoring it to your tastes and what you have on hand.

Storage and Meal Prep

These roasted vegetables store well, making them perfect for meal prep. Once cooled, transfer to an airtight container and refrigerate for up to four days. Reheat in a hot oven for 10 minutes to bring back their crisp edges, or toss them cold into a salad with greens and a protein of your choice.

You can also freeze leftovers, though the texture may change slightly upon thawing. For best results, reheat from frozen in a hot oven until warmed through and slightly crisp.

Final Thoughts

Roasted Sweet Potatoes with Carrots and Fresh Thyme is a simple yet flavourful dish that perfectly complements any Paleo meal. The combination of sweet potatoes and carrots, enhanced with olive oil, maple syrup, cloves, and thyme, creates a delicious and nutritious side that is both visually appealing and satisfying to eat.

If you try this recipe, let me know how it turned out for you in the comments below! Share any favourite additions or tweaks, and enjoy the best roasted sweet potatoes with this easy Paleo recipe.

Additionally, feel free to share your thoughts and any variations you tried in the comments below. Happy cooking!

Paleo recipe Roasted Sweet Potatoes with Carrots and Fresh Thyme

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.

Spicy Stuffed Aubergine with Savoury Filling

When the weather cools and you're craving something warm, comforting, and deeply satisfying, this Spicy Stuffed Aubergine recipe hits all the right notes. It's an adaptable, nutrient-packed dish that delivers both texture and flavour, whether you make it vegetarian or add a Paleo-approved protein. With a perfectly roasted aubergine shell filled with a richly spiced filling, this meal is as nourishing as it is moreish.

Best of all, it's versatile. While the recipe below is meat-free, you can easily stir through some browned minced beef or lamb to boost the protein content and make it even heartier. It's also a great way to use up any leftover vegetables you have on hand. With a good balance of healthy fats, fibre, and natural flavour, this dish proves that eating well doesn't have to mean compromising on comfort.

Paleo network recipe spicy stuffed aubergine eggplant Indian shells skins
Print Recipe
5 from 1 vote

Spicy Stuffed Aubergine

Discover the ultimate spicy stuffed aubergine recipe. Perfect for a vegetarian and paleo-friendly dinner, this dish is packed with flavour and easy to make.
Prep Time15 minutes
Cook Time45 minutes
Total Time1 hour
Course: Dinner
Cuisine: Paleo, vegetarian
Keyword: Paleo Aubergine Recipe, Spicy Stuffed Aubergine, Vegetarian Comfort Food
Servings: 4 Serves
Calories: 180kcal
Cost: $15

Equipment

  • Baking dish
  • Steamer
  • Large pan
  • Mixing bowl

Ingredients

  • 1 large aubergine halved lengthwise
  • 1 sweet potato peeled and diced
  • 1 carrot peeled and diced
  • 1 zucchini diced
  • 2 cups of stock chicken or vegetable
  • 1 brown onion finely diced
  • 1/8 tsp ground cumin

For the Spice Mixture:

  • 1/4 tsp ground cumin
  • 1/4 tsp turmeric
  • 1/4 tsp ground cardamom
  • 1/4 tsp ground coriander
  • 1/8 tsp ground cloves
  • 1/8 tsp ground mace
  • 1/8 tsp cayenne pepper
  • 1/8 tsp cinnamon

Instructions

  • Preheat the Oven: First, set your oven to 190C (375F).
  • Prepare the Spice Mixture: Then, in a bowl, thoroughly combine all of the spice mixture ingredients and set aside.
  • Cook the Vegetables: Next, boil a pan of water and once boiling, add in the diced sweet potato and carrot. Steam for a couple of minutes to soften. Add the diced zucchini and cook for a further three minutes until all the vegetables are tender.
  • Hollow and Steam Aubergine: Then, hollow out the aubergine halves, retaining the insides. Steam the aubergine halves until tender, approximately 5 minutes, then allow to cool.
  • Prepare the Filling: Next, in another pan, bring the stock to a boil, add the spice mixture and diced onion. Cook until the onion is soft, then add the reserved aubergine pieces. Cook for a few more minutes, then add the carrots, sweet potatoes, zucchini, and ground cumin. Stir well to combine.
  • Stuff the Aubergines: Spoon the vegetable mixture into the aubergine shells and place them in a baking dish. Cover with foil and bake for approximately 30 minutes until thoroughly cooked.
  • Serve: Finally, top with fresh herbs and serve. Enjoy as a main dish or a hearty side.

Why Aubergines Are the Star of the Show

Aubergines (or eggplants, as our US friends call them) are often overlooked in the Paleo world, but they shouldn’t be. They’re low in carbs, high in antioxidants, and an excellent source of dietary fibre. Their meaty texture makes them ideal for stuffing, grilling, or roasting. When cooked properly, aubergine becomes soft, silky, and the perfect vessel for soaking up bold flavours like garlic, cumin, paprika, and chilli.

A Comforting Dish with Flexible Options

This stuffed aubergine recipe has endless variations. You can mix up the vegetables, add your favourite spice blends, or include chopped nuts or seeds for added crunch. If you’re not strictly meat-free, consider stirring through some minced beef or lamb before baking, or top with sliced grilled chicken after it’s cooked.

For a plant-based protein boost, toss in a handful of chopped walnuts, or use a spoonful of tahini stirred into the filling. The creamy texture of tahini pairs beautifully with the bold spice profile and adds extra richness to each bite.

Serving Suggestions

Serve these stuffed aubergine halves with a side of fresh greens, such as rocket or baby spinach dressed in a splash of lemon juice and olive oil. If you're planning a Paleo feast, these pair beautifully with grilled meats, roasted root vegetables, or a simple cauliflower mash.

For something a little different, try a drizzle of herb-infused olive oil or a spoonful of homemade tomato relish on the side. This adds extra depth to the dish and balances out the spice.

Make-Ahead Tips

These Spicy Stuffed Aubergines are perfect for prepping in advance. You can roast the aubergine halves and prepare the filling up to a day before serving. When ready to eat, simply stuff and bake until everything is piping hot and slightly golden on top. Leftovers keep well in the fridge and are ideal for lunch the next day.

Looking to freeze? Cooked stuffed aubergines can be frozen in an airtight container. Reheat in the oven until heated through. They make a great last-minute dinner option when you're short on time but still want a nourishing meal.

Using What You Have

This recipe is very forgiving. Feel free to substitute the vegetables in the filling with whatever is in your fridge. Chopped courgette, grated carrot, finely shredded kale, or mushrooms all work well. Just aim for a balance of moisture and texture, so the filling isn’t too dry or too wet.

Perfect for Entertaining

These look impressive on a plate, making them perfect for a dinner party or casual get-together. You can easily double the recipe to serve a crowd, and the individual aubergine halves are ideal for plating up a colourful, elegant meal. Add a generous sprinkle of fresh herbs right before serving to give the dish a final hit of brightness.

Love Stuffed Veggies?

If you enjoy this dish, don’t miss my stuffed capsicum recipe. It’s another versatile and visually stunning way to enjoy your veggies, using a similar approach with different textures and flavours. Combining both dishes makes for a vibrant and satisfying Paleo meal that's as appealing to look at as it is to eat.

Get Involved

Do you have a go-to stuffed vegetable recipe? Perhaps a special twist or spice blend that elevates your version? Share your ideas and variations in the comments below. We love hearing how you make these recipes your own.

Whether you're eating solo, cooking for family, or entertaining guests, this Spicy Stuffed Aubergine recipe is bound to become a regular part of your Paleo rotation. Full of flavour, easy to customise, and incredibly satisfying, it’s a dish that proves healthy eating doesn't need to be complicated.

For more Paleo recipe inspiration, explore the site for everything from one-pan meals and salads to desserts and comfort food favourites. And if you make this dish, let us know how it turned out. Happy cooking!

Paleo network recipe spicy stuffed aubergine eggplant Indian shells skins

What Happens to the Ugly Ones?

I was interested to read that Australian retailer Woolworths are now selling ugly, misshapen fruit and vegetables. Normally when you go into a supermarket there is no variety whatsoever. Carrots all look identical and perfectly shaped. Apples are all shiny and the exact same size, with no blemishes. But if you’ve grown fruit and vegetables yourself, you’ll know this is not how most of your harvest will usually turn out. In fact, I’m convinced the “ugly” fruit and veggies actually taste better in my paleo cooking than their aesthetically pleasing alternatives.

Ugly fruit vegetables paleo network-min

This move by Woolworths does make me wonder – what do the growers usually do with this fruit and veg? The official line is that this new initiative will reduce waste – but I can’t believe they’d otherwise just let this misshapen produce rot. Surely those processed and ready meals and sauces already receive ugly fruit and vegetables? Aren’t oddly shaped tomatoes the ideal candidates for tomato sauce? Don’t they used some of the produce as animal feed?

I think most of the food waste happens in our kitchens up and down the country. How many of us are guilty of over purchasing fresh produce, with good intentions – then finding it rotting a week later? Unfortunately I can’t help but think cheaper fruit and veg would make this problem worse, as it could encourage us to buy more than we’re realistically going to eat.

Surely it would be better if we could just accept a carrot is a carrot. Instead of selling cosmetically perfect carrots and ugly carrots, can’t they just sell us carrots? Those of us making a stew could pick them at random, and those with high carrot expectations could rummage around to find the perfect specimens.

The Cultural Shift Towards Imperfect Produce

In recent years, there's been a growing awareness of how much good food goes to waste simply because it doesn’t meet our aesthetic expectations. This movement, known globally as the “ugly produce” or “imperfect pick” initiative, reflects a much-needed cultural shift towards valuing food for its taste and nutritional content rather than its appearance. Woolworths' decision to introduce misshapen fruit and vegetables under the “Odd Bunch” label signals that Australian consumers are beginning to question the superficial standards that have defined supermarket shelves for decades.

Why Appearance Took Centre Stage

The rise of standardised produce came about largely due to marketing and logistics. Uniform sizing makes packing, transporting, and shelving easier. Moreover, marketers know that consumers often associate shiny, blemish-free fruit with quality. But this conditioning has had serious environmental and ethical ramifications. Perfectly edible produce that doesn’t look the part is routinely discarded before it even leaves the farm. The rejection rates from buyers can be as high as 30% purely due to cosmetic flaws.

How Ugly Produce Supports Sustainability

By incorporating imperfect produce into our shopping habits, we’re doing more than just making a cost-effective purchase. We’re contributing to a more sustainable food system. Farmers can sell a greater proportion of their crops, which means less waste and more profit. Consumers often pay less, while also helping reduce the massive carbon footprint associated with food waste. According to the Department of Climate Change, Energy, the Environment and Water, food waste costs the Australian economy over $36 billion annually. Much of this is avoidable.

Does Taste Differ?

There’s a persistent myth that if something doesn’t look right, it probably won’t taste right either. But in fact, ugly produce often has just as much – if not more – flavour. Heirloom tomatoes, for example, are prized in the gourmet world precisely because they’re knobbly, oddly shaped, and packed with taste. Apples that are smaller and less shiny may have grown slower, developing a deeper sweetness and complexity. In home paleo cooking, where flavour is paramount and visual perfection is irrelevant, these variations often result in richer, more authentic meals.

Reducing Food Waste at Home

While it's important to address waste at the supply chain level, a significant portion still occurs in our homes. A CSIRO study estimated that the average Australian household throws out over 300 kg of food each year. One way to combat this is to stop being fussy about visual imperfections. If you're making a curry, soup, or smoothie, the shape of your zucchini is completely irrelevant. Additionally, planning your meals more effectively and embracing techniques like batch cooking can help ensure your fresh produce is used up before it spoils.

Composting as a Last Resort

When food waste does happen, it’s important to manage it responsibly. Composting is one of the most paleo-aligned ways to return nutrients to the earth. By composting scraps rather than sending them to landfill, you help reduce methane emissions and create rich soil for your own garden. If you’re growing your own produce, compost becomes a natural cycle of nourishment. Ugly or bruised produce can also be used in broths, stocks, or preserved in fermented dishes – a nod to traditional preparation methods.

Supermarkets vs Farmers Markets

While major retailers are slowly embracing imperfect produce, many local growers have been offering them for years without the marketing label. At farmers markets, you’re more likely to find natural variation in your fruit and veg. Supporting these markets not only helps small producers, but also offers more seasonal and nutrient-dense produce. Often, you’ll get the chance to speak directly with the growers – and they’ll tell you exactly how those oddly shaped pumpkins were grown, without pesticides or artificial ripeners.

Educating Future Generations

Children, especially, absorb ideas about food from an early age. If they’re only ever exposed to flawless, uniform apples, they may grow up believing any variation is inferior. This can lead to lifelong fussiness and a disconnection from the realities of how food is grown. Including your kids in the food-growing process, even with something as simple as a few herbs or cherry tomatoes in pots, can help normalise the irregularities and foster appreciation for the effort involved in growing produce.

Ugly Produce and the Paleo Ethos

At its core, the paleo lifestyle is about returning to a more ancestral way of eating and living. Our ancestors certainly didn’t reject a pear because it wasn’t symmetrical. They ate what was available, and they valued food for its sustenance and taste. In this way, embracing ugly produce is inherently paleo. It’s about shifting focus away from superficiality and back onto function and nourishment.

Tips for Buying and Using Imperfect Produce

  • Buy from the “Odd Bunch” section when available – it’s often cheaper and just as good.
  • Look for markets or co-ops that sell seconds or direct-from-farm produce.
  • Use soft or bruised fruit in baking or smoothies – bananas, apples and berries all work well.
  • Chop and freeze excess vegetables before they turn – great for stir-fries and soups later.
  • Dehydrate or ferment surplus items to extend their shelf life in a paleo-friendly way.

The Bigger Picture

Buying ugly fruit and veg is more than just a quirky trend. It’s a step towards dismantling a flawed system that values appearance over nutrition, convenience over sustainability. By making conscious choices, we empower farmers, reduce waste, and take a stand against a culture that prioritises uniformity at the cost of the environment. So next time you see a wonky carrot or a lumpy lemon, remember – that little imperfection is a badge of honour. It’s nature as it was meant to be.

I’d love to hear your views. Would you buy ugly fruit and veg, or is beautiful produce important to you?

Perfect Roast Pork Belly with Garlic Veggies

Cardamom Coconut Roasted Vegetables

I love filling my plate with a big pile of roasted veggies for dinner. Make them the star of the show, with a side of animal protein and whatever greens I have lying around. We eat roasted vegetables at least four times per week, so I have to keep coming up with ways to make them interesting. This recipe is definitely one of my favourites – I love the delicate warmth of the cardamom and how it works so well with the crispy, slightly sweet coconut.

Recipe paleo Cardamom and Coconut Roasted Vegetables
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5 from 1 vote

Recipe: Cardamom and Coconut Roasted Vegetables

These Cardamom and Coconut Roasted Vegetables are a delightful side dish, combining the warmth of cardamom with the sweetness of coconut. Perfect for a nutritious and flavourful Paleo-friendly meal.
Prep Time10 minutes
Cook Time40 minutes
Total Time50 minutes
Course: Side Dish, Sides
Cuisine: Paleo, vegetarian
Keyword: Cardamom Coconut Roasted Vegetables, Paleo Sides, Roasted Vegetables
Servings: 4
Calories: 150kcal
Cost: 12

Equipment

  • Roasting tin
  • Large Bowl

Ingredients

  • 2 Parsnips Medium
  • 1 Swede Medium
  • 3 Jerusalem artichokes
  • 2 tbsp Coconut oil melted
  • 1 tsp Honey melted
  • 1 tsp Ground cardamom
  • 1/2 cup Coconut Unsweetened desiccated
  • Salt and Pepper

Instructions

  • First, preheat the oven to 180°C / 350°F. Peel and dice the vegetables before scattering them in a large roasting tin.
  • Next, combine the melted coconut oil and honey. Drizzle half of this mixture over the vegetables, setting the other half to one side. Season the vegetables with the cardamom and a generous amount of salt and pepper. Place the tin on the top shelf of the oven and roast for 30 minutes, tossing at least once during this time.
  • Remove the vegetables from the oven and turn the temperature up to 200°C / 400°F. Coat the vegetables in the remaining coconut oil and honey mixture. Then, scatter the desiccated coconut over the vegetables, ensuring they are evenly coated.
  • Return the tin to the oven and roast for a further 10 minutes, until the vegetables are golden and crisp.

Using some of my favourite veggies for roasting, such as parsnips, swede, and Jerusalem artichokes, this dish is versatile and can be adapted to whatever vegetables you have available. The combination of cardamom and coconut provides a unique and delightful flavour profile that elevates simple roasted vegetables to a new level.

Roasted vegetables are not only nutritious but also incredibly satisfying. This recipe is perfect for those looking to add a delicious and healthy side dish to their meals. The cardamom adds a subtle warmth, while the coconut brings a hint of sweetness and a delightful crispiness.

Recipe paleo Cardamom and Coconut Roasted Vegetables

Creating these roasted vegetables allows you to enjoy a rich and satisfying side dish that aligns with your Paleo lifestyle. The combination of cardamom and coconut provides a delightful texture and flavour that will make your meals special. These roasted vegetables are perfect for those looking to maintain a grain-free and dairy-free diet while still enjoying a delicious side dish.

Moreover, these Cardamom and Coconut Roasted Vegetables are not only delicious but also versatile. You can use any combination of vegetables to suit your taste or what you have available. They make an excellent side dish for both kids and adults, ensuring everyone can enjoy a nutritious addition to their meal.

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

Why You Should Add More Sulphurous Veggies To Your Diet

I hadn't given much thought to sulphurous veggies, until reading about the Dr. Terry Wahls protocol. Dr Terry Wahls reversed her multiple sclerosis in part, by modifying her diet. She recommends eating 3 cups of leafy greens, 3 cups of antioxidants and 3 cups of sulfurous veggies every day.

What’s so special about sulfur and why should we eat more?

It might smells like rotten eggs, but sulphur is found all throughout our body in the connective tissues such as nerve cells, skin, hair and nails. It’s therefore essential that we can replenish the sulphur in our bodies – and what better way than eating sulfurous veggies?

So which vegetables are good sources of sulphur?

Broccoli

Broccoli is the top vegetable in the list of sulphurous vegetables. This cabbage is rich in the sulfur glucoraphanin. As soon as broccoli is chewed on or cut, the glucoraphanin is transformed into sulforaphane.

Other cabbages

Like broccoli, Brussels sprouts, cauliflower, red cabbage and all the other forms of cabbage, are sulfurous vegetables. They contain organic sulphurous substances and are packed with vitamins.

Vitamin U, or cabagin, can be found in cabbages too, another reason to eat more cabbage. Cabbages are also rich in indoles, which help regulate estrogen metabolism. What is there not to love?!

Why You Should Add More Sulphurous Veggies To Your Diet Dr Tery Wahls paleo diet primal-min

Garlic

Garlic is probably the most used medicinal plant in history. Garlic works as an anticoagulant, which decreases the silting of platelets and inhibits the formation of blood clots.

Garlic also helps the immune system. The different sulfur compounds have antibacterial, antiviral, antiparasitic and antifungal properties.

Asparagus

As well as being a great source of sulphur, asparagus is rich in glutathione.

Other Sulphurous Vegetables

Chicory, endive and onions are also good sources of sulfur.

How to eat more sulfurous veggies?

You can eat these vegetable raw or cooked, so try adding to salads, or using for a green smoothie. Keep you fridge stocked with prepared veggies, to make it easy to add them to your meals.

The Detoxifying Power of Sulphurous Vegetables

One of the most compelling reasons to include more sulphurous vegetables in your diet is their powerful detoxifying capabilities. Cruciferous and allium vegetables are known to activate phase II liver detoxification pathways, which are essential for neutralising and eliminating toxins from the body. This is especially important in modern life, where we’re frequently exposed to environmental pollutants, additives, and synthetic chemicals.

Compounds like sulforaphane (from broccoli) and allicin (from garlic) help boost your body’s natural detox defences. They work by increasing levels of glutathione, the body's master antioxidant. This antioxidant binds to toxins and helps flush them out, keeping your system clean and resilient.

Supporting Joint Health and Inflammation Reduction

Sulphur is a major component of connective tissue, particularly in compounds like glucosamine and chondroitin sulphate. These naturally occurring substances help maintain the health of your joints and cartilage. Increasing your dietary intake of sulphur-rich foods may therefore support joint comfort and mobility — especially important if you suffer from stiffness, arthritis, or physical fatigue.

Moreover, the anti-inflammatory nature of these vegetables can’t be overstated. Chronic inflammation is at the root of many degenerative conditions, from autoimmune disorders to cardiovascular disease. Including a range of sulphurous vegetables each day can help calm inflammation and protect tissues from oxidative damage.

Boosting Immunity Naturally

Sulphur-containing compounds are also critical in supporting the immune system. Vegetables like onions, leeks, garlic, and shallots contain natural antibiotics in the form of allicin and other sulphur-rich molecules. These substances can inhibit harmful bacteria, viruses, and fungi — making your diet an integral part of your body’s first line of defence.

Incorporating garlic and onion into your meals regularly not only adds flavour but also contributes to better immune resilience during cold and flu season. Try roasting whole garlic cloves, blending them into dressings, or stirring chopped onions through soups and slow-cooked dishes.

Sulphur and Skin Health

Did you know that sulphur is sometimes called “nature’s beauty mineral”? That’s because it plays an essential role in the structure of keratin and collagen, the proteins that support healthy skin, hair, and nails. Sulphur also helps combat acne and skin irritations by reducing inflammation and supporting detoxification pathways that prevent build-up of waste products beneath the skin.

If you’re dealing with eczema, acne, rosacea or even dull skin, increasing your intake of vegetables like cabbage, cauliflower, and spring onions might help improve skin clarity and tone over time.

Simple Ways to Add More Sulphurous Veggies

Adding these nutritional powerhouses to your plate doesn’t need to be a chore. Here are some easy and delicious ideas:

  • Stir-fry magic: Quickly fry chopped bok choy, cabbage, or Brussels sprouts in coconut oil with ginger and garlic.
  • Oven-roasted goodness: Roast cauliflower florets with turmeric and a little olive oil for a crispy side dish.
  • Smoothie boost: Add a few leaves of kale or a handful of spinach to your morning green smoothie — you won’t even taste it.
  • Soups and stews: Add leeks, garlic, and onion to the base of hearty winter soups and stews for an extra sulphur-rich kick.
  • Fermented favourites: Sauerkraut and kimchi, both made from cabbage, add a probiotic-rich punch and support gut health as well.

Do You Need to Worry About Too Much Sulphur?

For most people, the answer is no. Sulphur from whole food sources is generally safe and beneficial. However, if you’re sensitive to FODMAPs — fermentable carbohydrates found in many sulphurous vegetables — you may experience bloating or discomfort. If that’s the case, start with small amounts of cooked vegetables and observe how your body reacts.

Cooking cruciferous vegetables helps break down some of the more difficult-to-digest compounds, making them gentler on sensitive tummies while still providing plenty of nutritional benefits.

Sulphurous Veggies and Hormone Balance

Another fascinating benefit of these vegetables lies in their impact on hormonal health. Cruciferous vegetables are rich in compounds that support the liver’s role in metabolising oestrogen. This can help balance hormones, particularly in women dealing with oestrogen dominance, PMS, or perimenopausal symptoms.

By aiding the clearance of excess oestrogen from the body, sulphur-rich vegetables contribute to a more balanced hormonal profile, potentially easing symptoms like bloating, irritability, and irregular cycles.

Making it a Daily Habit

If the Dr Wahls protocol recommends three cups of sulphurous vegetables daily, how can you make that goal achievable? Prepping ahead is key. Spend a little time each weekend chopping and storing your favourite options so you can grab and go. Steamed broccoli or Brussels sprouts keep well in the fridge and make an easy side for lunch or dinner.

You could also aim to include one sulphurous vegetable at every meal. Add spring onions to your breakfast omelette, a side of red cabbage slaw with lunch, and a big serve of stir-fried greens with garlic at dinner. Once you build the habit, it becomes second nature — and your body will thank you for it.

Have You Noticed a Difference?

Whether you’re aiming to reduce inflammation, support detox, balance your hormones, or simply improve your skin, sulphurous vegetables are a powerful and natural addition to your diet. Many people report better digestion, fewer skin issues, and even improved mood after incorporating more of these into their meals consistently.

How much do sulphurous veggies play a role in your diet? Have you tried the Dr Terry Wahls protocol? Share your thoughts in the comments below!

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.

The Paleo Diet – Phytonutrients, Anthocyanins, and Catechins

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.

Paleo Pizza Recipe: Grain-Free and Dairy-Free