What is the Paleo diet?
The Paleo diet consists of
- Organic natural lean meat, fish and seafood
- Organic natural veggies
- Natural good healthy fats like avocado and nuts
- Avoid Processed foods, sugar, soft drinks, grains, most dairy products, legumes, artificial sweeteners, vegetable oils, margarine and trans fats.
What portion sizes are ideal?
Fats- 1 serving per Meal -size of your fist
Veggies- half your plate
Protein – palm of your hand
*protein doesn’t have to consist of meat but can come from veggies like spinach.
So now that we understand the Paleo diet, I can share some amazing Paleo recipes that your family will definitely enjoy!
Grilled Salmon with Avocado Salsa
- 2 lbs salmon cut into 4 portions
- 1 tbs Picual olive oil
- 1 tsp salt
- 1 tsp ground cumin
- 1 tsp paprika powder
- 1 tsp onion powder
- 1/2 tsp ancho chili powder
- 1 tsp black pepper
Learn why picual olive oil is healthier click here
For the Avocado Salsa
- 1 avocado cubed
- 1/2 red onion sliced or diced
- 2 limes juiced
- 1 tbs fresh cilantro chopped
- Mix the salt, chili powder, cumin, paprika, onion and black pepper together, rub the salmon fillets with olive oil and this seasoning mix
- refrigerate for at least 30 minutes.
- Pre-heat the grill.
- Combine the avocado, onion, cilantro, and lime juice in a bowl and mix well, chill until ready to use.
- Grill the salmon to desired doneness. (I grilled for about 5 minutes)
- Top with avocado salsa and enjoy!
For side dish options click here
Coconut Lime Chicken (Paleo, Whole30 + Keto)
by ERICA WINN
- 1 shallot, diced
- 4 cloves garlic, minced
- 1 tbsp fresh ginger, grated on a microplane
- 1/4 cup fresh cilantro, chopped (plus more for topping)
- 1/3 cup lime juice (about 2 limes)
- 4 chicken breasts see notes
- 2 tbsp Avocado oil
- 1.5 cups Full fat Coconut milk
- 1/4 cup Chicken broth
- Salt and pepper
- Lime slices for topping (optional)
- Prep shallot, garlic, ginger and cilantro as noted. Juice limes and set aside.
- Place the chicken breasts between two pieces of parchment paper and pound them down to make them even in thickness. Sprinkle each side of the chicken with salt and pepper.
- Heat a large skillet over medium heat and add avocado oil.
- Once hot, add the chicken to the pan (you may have to cook the chicken in 2 batches depending on the size of your pan). Cook, without disturbing for 3-4 minutes, until a nice brown crust has formed. Flip and cook another 3-4 minutes on the other side, until the chicken is mostly cooked through.
- Remove chicken from the skillet and set aside. Lower the heat to medium.
- Add more oil if needed and add the garlic and shallot to the pan. Cook, stirring constantly, for 1-2 minutes.
- Add chicken broth, coconut milk, lime juice, ginger and cilantro to the pan. Stir to mix, scraping up any browned bits remaining in the pan from when you cooked your chicken.
- Add the chicken breasts back to the skillet with the sauce. Cover and turn heat down to low. Simmer for 5 minutes, or until the chicken is fully cooked.
- Serve with vegetables, potatoes, rice or cauli rice. Spoon some sauce over everything for serving. Sprinkle with cilantro and garnish with lime slices (optional).
Garlic Ghee Butter Butternut Squash Steaks
- 1 large butternut squash with a long and thick neck
- 1 tablespoon extra-virgin olive oil
- 2 tablespoons Ghee or vegan butter, cut into pieces
- 3 fresh oregano sprigs
- 4 garlic cloves, crushed
- 1 tablespoon fresh lemon juice
- Coarse salt and freshly ground pepper
- To make the butternut squash steaks: Cut the neck off of the butternut squash and keep the base for another use. Cut the stem from the end and peel. Cut the squash in four slices lengthwise and trim off the outer rounded sides. You’ll get four butternut steaks, about 1/2 inch thick.
- Heat oil in a cast-iron skillet over medium heat. Cook the butternut squash steaks, turning every 3 minutes until deeply browned on both sides and fork-tender, about 10 minutes.
- Add ghee butter, oregano, and garlic to skillet, tilt pan toward you so that ghee butter pools on one side, and use a large spoon to continually baste the squash steaks with the ghee butter sauce. Continue cooking, basting continuously, until butter is no longer bubbling and begins to brown, about 1 minute. Remove from heat and stir in lemon juice.
- Remove from the skillet, transfer butternut squash steaks to plates and spoon the garlic ghee butter sauce over. Sprinkle with coarse salt and fresh cracked pepper if you like. Enjoy!
Spiced Snapper with Cucumber Salad
- 2 garlic cloves, finely grated
- 2 teaspoons baharat or ras-el-hanout (Middle Eastern Spices)
- 6 tablespoons extra-virgin olive oil, plus more for drizzling
- 4 6-ounce skin-on, boneless red snapper fillets
- Add some Kosher salt
- 1 lemon, halved
- 3 medium Persian cucumbers, peeled, sliced ¼ inch thick
- 1 medium shallot, thinly sliced into rings, rinsed, patted dry
- 1 cup cilantro with tender stems
- Preheat oven to 425°. Mix garlic, baharat, and 6 Tbsp. oil in a small bowl. Place fish on a foil-lined rimmed baking sheet and pat dry. Rub both sides of fish with garlic-spice oil; season with salt. Turn skin side up and bake until fish is tender and cooked through and skin is beginning to brown, 8–10 minutes. Finely grate zest from a lemon half over each fillet as soon as you remove fish from the oven.
- Squeeze juice from a lemon half into a medium bowl. Add cucumbers, shallot, and cilantro, season with salt, and toss to combine.
- Slide fish onto a platter; top with cucumber salad and squeeze juice from remaining lemon half over. Drizzle with olive oil.
Garlic and Rosemary Grilled Lamb Chops
- 2 pounds lamb loin or rib chops thick cut
- 4 cloves garlic minced
- 1 tablespoon fresh rosemary chopped
- 1 1/4 teaspoon kosher salt
- 1/2 teaspoon ground black pepper
- zest of 1 lemon
- 1/4 cup olive oil
- Combine the garlic, rosemary, salt, pepper, lemon zest and olive oil in a measuring cup.
- Pour the marinade over the lamb chops, making sure to flip them over to cover them completely. Cover and marinate the chops in the fridge for as little as 1 hour, or as long as overnight.
- Grill the lamb chops on medium heat for 7-10 minutes, or until the internal temperature reads 135 degrees F.
- Allow the lamb chops to rest on a plate covered with alumnium foil for 5 minutes before serving.
The Top Grill to Purchase according to grilling professionals Weber Genesis
Hey! don’t forget dessert
Caramelized Banana and Almond Nice Cream
- Heat oil in a medium nonstick skillet over medium. Add bananas and cook, undisturbed, until dark brown underneath, about 3 minutes. Turn and continue to cook, turning occasionally, until caramelized around the edges but still mostly firm, 2–3 minutes more. Add brown sugar and salt and toss just to coat bananas.
- Transfer bananas (along with any liquid) to a small silpat-lined rimmed baking sheet (or a baking sheet coated lightly with nonstick spray). Freeze until hard, about 3 hours.
- Let bananas soften just until you’re able to break them into large clumps (they should still be mostly frozen so this is really just a few minutes) and transfer to a food processor. Pulse until finely chopped, scraping down occasionally, then continue to pulse until a smooth paste forms, about 2 minutes. Add coconut cream and pulse until smooth and creamy, about 1 minute more. Add almond butter and pulse just until combined.
- Transfer nice cream to an airtight container and freeze until firm, at least 3 hours.
- Do Ahead: Nice cream can be made 2 weeks ahead. Keep frozen. If too hard, let soften for a few minutes before scooping.
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Does the Paleo Diet have to consist of meat?
No, you can get your protein from other sources like veggies. Spinach, asparagus, and broccoli …
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