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NUTRITION. ....................................................................................................................................................... 4
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Nutrition.
The basic philosophy behind Paleo nutrition is to eat as we have evolved to eat. We have
been eating meat and vegetables for millions of years. Grain was only introduced to our
diets 10,000 years ago. Whilst that sounds like a long time, it is only about 333
generations. Evolution doesnt happen that quickly. Over the three or four generations our
diet has probably had more changes than ever before. We have new foods which weve just
never eaten before. New foods that are not optimum for our bodies. New foods that have
undesirable results in our bodies. In the same time period we have significantly increased
rates of modern disease and obesity. Coincidence?
Paleo nutrition completely omits these foods. No grains or legumes. Dairy is also often
omitted. On the menu: lots of good quality meat, fish, vegetables, nuts, eggs and a little
fruit. Simple! So, whats wrong with grains and legumes?
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Fitness
Fitness is something everyone should encompass as part of a normal, healthy life. Paleo
actively discourages chronic cardio. Instead we should move as much as we can, every
day. Walk to work (throw in the occasional sprint), take the stairs, move! Strength is really
important, but this doesnt mean you have to spend hours in the gym every day, or acquire
a body builders physique. High Intensity Interval Training is great for increasing fitness
and something I do regularly. Hunter Gatherers would be perplexed to see modern man on
a machine indoors, exercising for hours on end. They wouldnt perform any exercise for
the sake of exercise. Their exercise would all be as part of their lives hunting animals,
gathering food, perhaps even dancing as a social event. Theyd have certainly been doing
this barefoot too!
3.
Lifestyle
Without getting the lifestyle factors right, it is extremely hard to get the nutrition and
fitness right. In fact, lifestyle factors may be the most important factor to leading a long
healthy life.
Sleep is crucial, without regular, quality, sufficient sleep the body will not repair and
rest. Exercise will be harder and less beneficial. Without sleep avoiding un-Paleo foods, is
so much harder.
Stress is another big topic. We evolved with stress prompting a flight of fight reaction
(imminent danger from an animal perhaps). Our stress now however is related to factors
such as work or money. The stress lingers our cortisol is indefinitely raised resulting in
many detrimental health implications.
Other lifestyle factors such as community, connectivity with outdoors and nature are also
very important and can be undertaken from a Paleo perspective.
You can find out more about me here
*SAD is a commonly used acronym in the Paleo community used to refer to the Standard
American Diet. You know the diet; cereal for breakfast with skimmed milk, sandwich for
lunch with low fat margarine on wholegrain bread, pasta bake for dinner made with a jar of
reduced fat and salt sauce. Yum. I like to interchange the American in SAD for Australian
or Anglo, as from my experience living in Australia and the UK; the typical diet is just as bad
as America.
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My Ebooks
I now have several recipe ebooks available, each focusing on a different area, be it breakfast
recipes, snack, dinner, lunch or childrens Paleo recipes. Check out
http://paleo.com.au/buy-my-ebooks/ for some great deals and offers on these titles!
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How To:
1. Place the papaya in a shallow glass or small bowl. Top with yoghurt and coconut
flakes and serve.
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How To:
1. Put the nuts into a blender with the salt and blended until ground down.
2. Set the nuts aside and remove the stones from the cherries and dates.
3. Blend the cherries, dates and oil before adding this paste to the ground nuts, along
with the shredded coconut.
4. Mix everything together thoroughly into a ball and rolled it out between two pieces
of grease proof paper.
5. Put the rolled out mixture in the fridge for half an hour, before cutting it into cherry
ripe length strips.
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Ingredients:
How To:
1) Preheat the oven to 180C / 350F / Gas Mark 4. Cover an ovenproof tray with some
baking parchment and lay out the almonds, making sure they are spread out next to,
and not on top of, one another.
2) Roast for 6 minutes, then shake, then roast for another 6. Remove from the oven,
then leave to cool for 10 minutes.
3) Pop the almonds into a food processor with a pinch of salt. On the highest setting,
blitz for around 10 minutes. At first, the ground nuts will stick to the side of the food
processor just push them back in to the barrel with a spatula. You may have to do
this 4 5 times depending on your food processor!
4) You should watch the nuts turn from solid, into a ball, into a thick liquid. At this
point, YOU ARE NOT FINISHED! Keep processing until a thin layer of oil begins to
rise to the top. Here, the nuts have released their natural oils, and at the optimum
for taste, texture and digestion. Pour into an empty jar, then keep in the fridge.
Whats the best thing about making your own almond butter? Scraping the remains
off the side of the food processor!
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50g butter
55g arrowroot
55g ground almonds
2 tbsp molasses
1 tbsp raw honey
teaspoon baking soda
1/2 teaspoon mixed spice
1 teaspoon ginger
How To:
1) Preheat an oven to 180C / 350F / gas mark 4
2) In a saucepan, melt the butter with the molasses and honey.
3) Mix the dry ingredients in a mixing bowl. Add the mix from the saucepan a little bit
at a time, stirring well.
4) Roll the mixture into biscuits. Cover a baking tray with parchment, and lay the
biscuits out side by side.
5) Bake for 10 12 minutes, or until golden brown
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Lunchboxes
I recommend lunchbots stainless steel lunchboxes. Find out more by clicking on the picture
below.
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How To:
1. Preheat oven 180C and line a 20 cm2 baking dish with baking paper.
2. Combine dates and coconut oil in a food processor and pulse to combine,
scraping down the sides once. Add the eggs, coconut milk and salt and pulse to
combine. Add the coconut flour, desiccated coconut and almond meal and pulse
to combine, scraping down the sides once. Pour the batter into the prepared dish
and bake in the oven for about 30 minutes, until set and nicely browned on top.
3. Allow the slice to cool on the counter then cover and refrigerate. When chilled
cut into 16 square pieces. Store in an airtight container in the refrigerator for up
to 3 days.
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Serves 12
As the name implies, these treats are somewhere in the Venn diagram of a Cookie and a
Cupcake. Not that that makes them any less delicious! These guilt free treats are
delightfully light and lemony, and the coconut icing makes them feel just a little indulgent.
Ingredients:
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Ingredients:
How To:
1) Preheat the oven to 350F / 180C / Gas Mark 5. Line an 8 inch square pan with some
baking parchment.
2) In a large bowl, combine the ground almonds, coconut flour, flaxseed and baking
soda. In a separate bowl, whisk together the honey, maple syrup and coconut oil.
Blend in the almond butter a little at a time to make a thick, buttery paste.
3) Add the wet ingredients to the dry, and rub together with your hands to form a
dough. Set aside around a of the mixture.
4) Press the remaining dough into the baking tin. Smooth it out with a spatula, then
poke a few times with a fork all over. Bake in the preheated oven for 8 minutes.
5) Remove the tin from the oven. Spread the jam over the base, smooth out, then
crumble the remaining dough all over the top. Finish with a few flaked almonds if
you wish.
6) Return to oven and bake for another 10 12 minutes. When the top is lovely and
golden, the slices will be ready.
7) Set aside to cool for around half an hour before you cut into squares!
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Ingredients:
How To:
1. Grill bacon beneath a medium heat for about 5 minutes, turning midway, or until
cooked to your liking. Allow it to cool a little before discarding the rind and cutting
the bacon into 8 pieces.
2. Use your fingers to enlarge the indentation in the dates. Place a piece of bacon and
then a piece of pineapple in each and serve.
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Paleo Skincare
Liz Wolfes excellent Skintervention guide will teach you how to get perfect skin the
natural, Paleo way. Click on the picture above to find out more.
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Lets face it; sometimes, we all crave a bit of chocolate. Even we Paleos have our
weaknesses. Fortunately though, our chocolate fixes dont have to be laden with sugar and
dairy. In moderation, raw cacao is extremely healthy, bursting with antioxidants and
beneficial phytochemicals. Theres loads of different ways you can enjoy it, and for me its
much more delicious than the cheap and nasty stuff people buy stacks of in the
supermarket. What better way to enjoy it than as part of a delicious, no bake, easy to make,
mini macaroon?
Ingredients:
1 banana
cup Almond Butter
cup Coconut oil
2 tbsp Maple Syrup
5 tbsp raw cacao powder
1 cups unsweetened shredded coconut
tsp vanilla extract (optional)
How To:
1) Cover a flat baking tray with some baking parchment.
2) Mash the banana in a large bowl. Whisk in the almond butter, coconut oil, maple
syrup and vanilla if using to form a paste.
3) Add the cacao powder to the mix, one spoonful at a time, stirring well.
4) Stir in the coconut, making sure all the mixture is well combined (I used my hands
for this part!). Form the mixture into 12 mini macaroon shapes, and place on top of
the baking parchment.
5) Leave in the fridge for at least an hour to fully set. If you cant wait that long, 10
minutes in the freezer is just as good!
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How To:
1) Line a 6 inch round cake tin with some baking parchment.
2) To make the base, combine the ground almonds with the coconut in the food
processor. Add the coconut oil, dates and maple syrup, and whizz together until
combined. Press the mixture into the cake tin, and put straight into the freezer for
10 minutes to set.
3) Meanwhile, make the caramel by combining almond butter, coconut oil, dates,
honey, vanilla and sea salt. Whizz together in the food processor until a smooth,
thick paste is formed. Gradually add a little dash of almond milk to thin down to
your desired caramel consistency (I used about 2tbsp). Spread evenly over the
biscuit base, then return to the freezer for another 10 minutes.
4) Make the chocolate topping by combining all ingredients in the food processor.
Smooth evenly over the caramel, top with cacao nibs if using, then leave to set in the
fridge for an hour (if you can wait that long!)
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Ingredients:
1 cup unsweetened coconut flakes (seek out some big ones as this makes the
chips much more satisfying)
generous pinch each of sea salt, cinnamon & ground ginger
How To:
1. Heat a large frying pan over a medium-low to medium heat. Add the coconut flakes
and cook, stirring constantly, for about 4 to 5 minutes or until golden brown. If any
cook particularly quickly pick them out and set aside until the rest are done. Remove
from the heat.
2. Combine the salt and spices and sprinkle over the warm coconut chips then turn
onto a wide plate or slide tray and allow to cool completely. Store in an airtight
container.
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The classic combination of Maple and Pecan tastes like heaven in this silky smooth raw
chocolate fudge. I added Lucuma for a touch extra sweetness and to ramp up the levels of
iron and calcium, but its not essential.
Ingredients:
How To:
1) With a fork, combine the pecan butter and coconut butter. If you dont have coconut
butter available, I guess coconut oil would work just as well, however you may want
to use a little less.
2) Whisk in the cacao powder until smooth. Add the maple syrup, vanilla, and lucuma if
using, and whisk well until thoroughly combined. Stir in the chopped pecans.
3) Line a baking tray with some parchment paper. Pour the mixture out evenly, then
transfer to the freezer for an hour or so. When completely set, remove, leave for 10
minutes at room temperature, then fall in love.
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Cinnamon and molasses flax cookies the name says it all doesnt it? These paleo treats are
warming and lightly spiced, with a melt in the mouth texture. The molasses and flax work
together in this recipe to bind the cookie dough, so no eggs are needed. Best of all, they are
ready in less than 15 minutes!
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tsp cinnamon
How To:
1) Preheat your oven to 160C / 325F / Gas mark 3. Line a baking tray with some
parchment paper and set aside.
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Ingredients:
How To:
1. Combine all ingredients in the small insert of a food processor and pulse to
roughly combine. Scrape down the sides and pulse again until well combined.
2. Lightly dampen hands and roll tablespoons of the fudge into balls. Store in an
airtight container in the fridge.
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I find myself wanting to eat baked goods like muffins, cookies and cakes very rarely now
Im Paleo. Theres always an abundance of real food like meats, veggies, eggs, fruit and
nuts sitting in my fridge, and nine times out of ten I will always go for something from this
list rather than starting a batch of Paleo brownies or cupcakes. There are times, however,
when the aspiring chef within you wants to make a sweet treat for the whole family; but its
often a battle finding a recipe that is full of goodness.
These sweet potato muffins are one of the exceptions to the rule. They pack in a ton of
goodness from the nutrient dense eggs, coconut flour, flaxseed and the sweet potatoes
themselves. The sweet potato and cinnamon combination is divine, and the chocolate chips
add an extra bit of indulgence. Give them a try you wont be disappointed!
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3 eggs
100g dark chocolate chips (at least 70%) or a 100g bar of dark chocolate,
chopped into small pieces
tsp salt
2 tsp cinnamon
How To:
1)
Preheat the oven to 180C / 350F. Line an 8 hole muffin tray with paper or
silicon cases.
2)
In a bowl, combine the sweet potato mash with the coconut oil, eggs,
In a separate bowl, combine the flaxseed, coconut flour, baking powder, salt
and cinnamon, before folding into the wet ingredients to make a batter. Stir in the
chocolate chips.
4)
Pour the muffin batter into the cases, filling to about 2/3rds of the way up.
Bake on the top shelf of your oven for approximately 30 minutes, or until golden
brown and a toothpick comes out clean.
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Caught somewhere in the dreamy middle ground of a chocolate mousse and a chocolate
pudding, this recipe is about as indulgent as it gets on a Paleo diet but you can sleep
soundly knowing that its full of healthy fats and nutrients, and low on the sugar. The secret
ingredient in this recipe is the Avocado, which provides a smooth texture & creamy flavour.
Ingredients:
How To:
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cup walnuts
cup pecans
cup carob (or cup carob, and a cup + 2tbsp cocoa for less intense
brownies)
How To:
1) Line a square cake tin with a little parchment paper and set aside.
2) Steam the diced sweet potato for around 10 minutes until soft. Set aside to cool.
3) In your food processor, blitz the walnuts, pecans and coconut until crumbly. Add the
coconut oil, dates and sweet potato, and process again until a sticky dough is formed.
4) Add the carob, sea salt and vanilla before whizzing together again. For a bit of extra
texture, stir in (but dont process) some dark chocolate chips, cacao nibs or goji berries.
Spread the brownie mix evenly throughout the cake tin, before leaving to set in the freezer
for around an hour. Store in the fridge for up to 5 days.
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Ingredients:
How To:
1. In a blender or food processor combine raspberries and coconut water. Whiz on
high power for about 15 seconds, or until well combined- dont overdo it or your
slush will be bubbly. Serve in a chilled glass with ice cubes, an empty coconut or a
drink bottle / jar if youre on the run.
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Thank You
I hope youve enjoyed the recipes in this book. Remember to check out
http://paleo.com.au/ for lots of new recipes and posts each week!
Suz
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