6 NO MEAT PALEO SALADS

1. Thai Kale Salad

Servings: 6-7

Preparation time: 15-17 minutes

Cooking time: 2 minutes

Ingredients:

1½ lbs. (680 grams) of uncooked kale leaves, stemmed

1 large sized red onion, thinly sliced Coconut aminos (2 tablespoons) Juice of 2 limes
½ cup organic coconut milk

2 jalapeño peepers, diced

Zest of 1 lime

2 orange sweet peppers, diced

3 cloves garlic, peeled, thinly sliced) Olive oil (about 2-3 tablespoons)

Method of preparation:

Sauté the red onion slices in some olive oil. Add the garlic clove, sweet peppers and jalapeño slices to the onions. Stir-fry until fragrant.

Blanch the kale leaves in a pot of boiling water for 2 minutes. Drain and set aside. Mix the coconut aminos, lime zest and lime juice with the coconut milk. Set aside.
Toss the kale leaves with the sautéed vegetables and drizzle the coconut milk dressing

Enjoy!

2. Apple and Celery Root Salad
Servings: 2-3

Preparation time: 10-15 minutes

Cooking time: 2 hours

Ingredients:

1 medium red apple, (skin-on is optional), diced

2 tablespoons of Paleo mayonnaise*

1 medium sized celery root, peeled and grated

4 tablespoons of chopped walnuts Paleo Gremolade (2 teaspoons) Juice of 1 lemon
2 fresh scallions, sliced

2 tablespoons of coconut cream

1/4th cup of minced fresh parsley leaves

Method of preparation:

Toss  celery root with diced  apples  and  lemon juice.  Then add-in the  scallions, walnuts and parsley. Toss again to combine.

Mix the gremolade and mayonnaise with coconut yoghurt in another bowl.
Add the mayonnaise salad dressing to the apples mixture and then toss to combine. Cover the salad bowl with saran wrap. Store in a fridge for a couple of hours. Serve
chilled.

*How to make Paleo Mayo (non-vegan option)
tablespoon of lemon juice and a few drops of white vinegar and half cup of avocado oil or coconut oil. Enjoy!

*How to make Paleo Mayo (vegan option)

Mix:     half  cup  almond  or  coconut  milk,  2  tablespoons  fresh  lemon  juice,  1 tablespoon Dijon mustard, half cup of olive oil, pinch of salt and pepper. You can experiment with the consistency by adding some almond powder and coconut oil. Enjoy!
3. Really Simply Kale  Caesar Salad with Artichoke  Hearts and Pickled Red
Onions

Servings: 4-5

Preparation time: 10 minutes

Ingredients:

2-3 brine dipped artichoke hearts, halved

2 cups of fresh kale leaves, stemmed and coarsely chopped

Half cup  of almond  powder  mixed  with cashew  powder  (our  vegan “parmesan cheese”)

1 pickled red onion, sliced

Ingredients for the Caesar Dressing:

2/3rd cup of homemade mayonnaise (paleo) (check the recipe from the previous recipes)

1 garlic clove, peeled and minced

6 whole anchovy filets Olive oil (3 tablespoons) Juice of 1 big lemon

Method of preparation:

Mix all the salad ingredients in a big bowl. Set aside. Blend all the ingredients for the salsa.
Mix with the salad, stir well and enjoy!

4. Samphire Roast Lemon and Hazelnut Salad

Samphire Roast Lemon and Hazelnut Salad

Servings: 2-3

Preparation time: 10-15 minutes

Cooking time: 20 minutes

Ingredients:

6.349 oz. (180 grams) of Samphire

Organic maple syrup, (2 teaspoons)

0.881 oz. (25 grams) of hazelnuts

1 whole lemon, sliced

3 whole radishes

Olive oil (about 2 tablespoons)

SALAD SALSA

1 tablespoon of maple syrup

2 tablespoons olive oil, Fresh juice of half a lemon
2 tablespoons of finely chopped fresh mint leaves

Method of preparation:

Preheat an oven to 446 degrees Fahrenheit. Slice lemon into thin slices.

Mix the olive oil with the maple syrup (use a bowl). Dip the lemon slices in the maple syrup mixture. Then put on a parchment paper lined baking tray.

Insert the tray in the oven and roast for 20 minutes or until the lemon slices start to
brown.

Mix olive oil, maple syrup and lemon juice. Whisk well to combine and then add-in the mint leaves to prepare the dressing.

Lay the hazelnuts in a baking tray and roast for 5 minutes.

Steam the samphire for 1 minute over a steamer in the meantime and then rinse the leaves under cold water. Drain properly and set aside.

Finally, toss the steamed samphire leaves with the roasted lemon slices and hazelnuts. Drizzle the seasoning on top and to serve. Enjoy!
5. Carpaccio of Summer Veggies

Servings: 4

Preparation time: 20-30 minutes

Ingredients:

1 red organic beetroot, peeled and sliced
6 whole radishes, sliced
1 orange beetroot, peeled and sliced
1/2 of a red onion, peeled and sliced
2 small courgettes, sliced
1 small sized kohlrabi, sliced
1 red pepper, deseeded and sliced
¼ cup of almonds

Dressing:

3 fl. oz. (90 ml) of olive oil (extra virgin)
2 teaspoons of fresh oregano, chopped
1 clove of garlic, peeled and finely chopped
1 teaspoon of organic maple syrup
1 tablespoon of fresh parsley leaves, chopped
1 tablespoon of water Fresh juice of 1 lemon Sea salt (a pinch)

Method of preparation:

To make the dressing, whisk 3 fl.oz. of olive oil with water, 1 clove of chopped garlic and maple syrup. Then add lemon juice, sea salt, parsley and oregano. Whisk again to combine. Set aside in a  fridge while you are preparing the salad.
Mix the sliced veggies in a big bowl. Add some almonds and drizzle the
salad dressing on top to serve the salad.
6. Green Papaya Salad

Servings: 2

Preparation time: 15 minutes

Ingredients:

1.763 oz. (50g) of mixed fresh lettuce leaves
½ of a green papaya, julienned
1 whole radish, sliced
½ of a small carrot, julienned
2 tablespoons of raw cashew nuts
A few whole cherry tomatoes, quartered

For the Chilli Spicy Dressing:

1 tablespoon of raw coconut vinegar
1 tablespoon of raw organic honey
2 tablespoons of water
1 red long chili, seeded and finely chopped
Juice of 2 limes
½ tablespoon of paleo fish sauce (optional but I suggest you give it a try)
1 small clove of garlic, peeled and minced

Method of preparation:

Toss  the  julienned  carrots  and  papaya  with radish and  lettuce  leaves. Transfer the carrots to a salad bowl.
Top with the quartered cherry tomatoes and cashews. Set aside.
In a separate bowl take the chili slices and other dressing ingredients listed above. Whisk to combine. Set aside in a fridge (optional- depends on your time really)
Now mix the salad with the dressing so that all ingredients are equally covered.
Serve with some lemon wedges.

Enjoy!

Learning to Shop Paleo Style

Earlier we spoke briefly about the different foods that are allowed on the Paleo diet. The following is a longer and more detailed list to help you put together that perfect shopping list. It’s broken it down by categories:


MEATS:

Poultry
Turkey
Pork Tenderloin Pork Chops Steak
Veal Bacon Pork
Ground Beef Grass Fed Beef Rack of Lamb Shrimp
Venison
Buffalo
New York Steak
Bison
Bison Steaks Bison Jerky Bison Rib eye Bison Sirloin Lamb Chops Rabbit
Goat Goose Bear
Beef Jerky
Eggs (duck, chicken or goose) Quail
Veal

FISH:

Swordfish Tilapia Trout Walleye Bass Salmon Halibut Mackerel Sardines Tuna
Red Snapper
Shark
Sunfish

SEAFOOD:

Clams Lobster Crawfish Crayfish Shrimp Crab Scallops Oysters

VEGETABLES:

Zucchini
Cabbage
Peppers (All Kinds) Cauliflower
Parsley Eggplant Green Onions
Butternut Squash* Acorn Squash*
Yam*
Sweet Potato* Beets* Asparagus Avocado Artichoke hearts Brussels sprouts Carrots
Spinach Celery Broccoli

OILS AND FATS:

Macadamia Oil
Avocado Oil
Butter (grass fed) Coconut oil
Olive oil

NUTS:

Sunflower Seeds Macadamia Nut Walnuts
Almonds Cashews Hazelnuts Pecans Pine Nuts
Pumpkin Seeds

FRUITS:

Pineapple Guava
Lime Raspberries Cantaloupe Tangerine Figs Oranges
Bananas Plums Mango Lychee Blueberries Grapes Lemon
Strawberries Watermelon Apple Avocado Blackberries Papaya Peaches

* These vegetables are somewhat in the grey area as they tend to be high in starch but if you are not strictly adhering to a low-carb diet you may choose to consume these in moderation.

FOODS TO AVOID:

DAIRY:
Cream cheese Powdered milk Yogurt
Pudding Frozen Yogurt Ice Milk
Low fat milk Ice cream Butter Cheese
Cottage Cheese
Non fat dairy creamer
Skim milk
2% milk Whole milk Dairy spreads

SOFT DRINKS:

Coke Sprite Pepsi
Mountain Dew
Dr. Pepper
7-Up
Root Beer

FRUIT JUICES:

Apple

Orange

Grape

Strawberry

Chinola

Starfruit
Mango

If you are wondering why fruit juice is on the forbidden list it is because most of them are not natural and have added sugars and other ingredients added
during processing.

GRAINS:

Cereals
Breads
English Muffins Toast Sandwiches Triscuits
Wheat Thins Crackers Oatmeal
Cream of Wheat
Corn
Corn Syrup
High Fructose Corn Syrup
Wheat Pancakes Hash Browns Beer
Pasta Fettuccini Lasagna

LEGUMES:

Peanuts Peanut butter

Miso
Lentils Lupins Mesquite Soybeans
All soybean products and derivatives
Tofu
Black Eyed Peas (and yes, you should also avoid the band)
Chickpeas
Snowpeas
Sugar snap peas Black Beans Broad Beans Fava Beans Garbanzo Beans Horse Beans Kidney Beans Lima Beans
Mung Beans Adzuki Beans Navy Beans Pinto Beans Red Beans Green Beans String Beans White Beans

VEGETABLES:

Potatoes
Sweet Potatoes (these are allowed in moderation because they have less starch)
Yucca
Batata
Butternut Squash Acorn Squash Yam
Beets

Well there you have it. Don’t think of it as losing your favorite foods- think of it as gaining a whole new insight to the world of fresh, wholesome food!

The efficiency of the Paleolithic Diet

The efficiency of the Paleolithic Diet on your body is unparalleled. After truly assimilating  to  the  Paleolithic  Plan  and  living  like  your  ancient  Paleolithic brethren,  your  body  will  begin  to  unravel  from  its  ho-hum  assured  life  of disease, insufficient fat and protein levels.

Decrease Your Risk of Cardiovascular Disease and Type II Diabetes:

Currently, almost ten percent of the United States population is suffering from Type  II  Diabetes.  And  Type  II  Diabetes  is  a  direct,  almost  mathematical disease stemming from a lifetime of terrible nutrition and poor eating habits. Generally, individuals with Type II Diabetes have over-consumed carbohydrates for  a  prolonged  period  of  time,  forcing  their  bodies  into  a  sort  of  sugar overload. Their diet was void of sufficient protein; therefore, they were unable to formulate enough muscle to rev their metabolism.

However,  people  with Type  II  Diabetes  who undertook  the Paleolithic Diet severely undercut the risks of their disease. Their strict intake of vegetables, nuts, and meat-based protein sources allowed them to lower their diastolic blood pressure, their hemoglobin A1c, and their triglycerides. They decreased their dangerously high weight and their large waist circumference. Their bodies began to reverse some of the effects of their disease; therefore, sticking to the Paleolithic Diet would sway your body from succumbing to the disease at all.

Furthermore, those people finding themselves wavering into cardiovascular disease should look to Paleolithic health benefits for continued survival. After beginning the program, several sedentary individuals reduced their prior staggering blood pressure; they reduced their cholesterol, their plasma insulin, and their lipoproteins. They were able to increase their arterial distensibility, which measures  their  artery  elasticity:  decreased  elasticity  is  a  dangerous element of cardiovascular disease, as it decreases the mobility of blood throughout the body.

Boost Your Intestinal and Gut Health:

Beyond the satisfaction of eating, filling yourself up and fueling yourself, what actually happens when we eat? Sure, digestion—but you want your digestion to be at its maximum. And you understand that removing both grains and legumes
from your system allows you to avoid chances of “leaky gut”—which is when various lectins create holes in your intestines. These holes create pathways for large food particles to enter your blood stream: scary stuff.

Furthermore, the Paleolithic Diet promotes a net dietary alkaline load; a net dietary  alkaline  load  can alter  the  effects  of  dietary  acid.  Dietary  acid  is presented after digestion of the Paleolithic’s meat and fish. An overload of this dietary acid—thus, a non-net dietary alkaline load—can unfortunately promote future muscle and bone loss. It can promote high blood pressure and kidney stones and therefore, poor health. But wait! The Paleolithic Diet doesn’t simply cater to meat and fish: it doesn’t overload you with this dietary acid. The net dietary alkaline load comes in with the addition of fruits and vegetables—which yield alkaline in the kidneys after digestion. This promotes gut balance and health.

Balance Out Your Fatty Cells:

Every cell in your body—trillions and trillions of little guys forming you as a full, well-rounded  person—is  made  up  of  both unsaturated  and  saturated  fats. They’re actually at the boundary of every cell, allowing your cell to be insoluble in the face of much liquid and acid present throughout your body: your fat protects the nucleus of your cells and also communicates with the fat of your neighboring cells. You fat—both unsaturated and saturated—allows toe pain to communicate all the way to your brain.

And thus, non-fat or low-fat diet crazes don’t hold water. (They’re literally soluble!) They don’t promote healthy cells. The meat and eggs you’ll eat every day on the Paleolithic Diet promote the saturated fat your body needs; while the nuts and oils yield the unsaturated fat. A proper balance of both allows seamless communication throughout the rest of your body. After all—most fat promoted in the Paleolithic Diet is good for you. Trans fat—found in many processed foods—increases your risk of cardiovascular disease and Type II Diabetes.

Boost Healthy Brain Activity:

The Paleolithic Diet excels in the protein department, of course. But cold-water wild fish—stocked with protein—also pack a real punch in the brain activity department. Wild salmon, for example, is filled with Omega 3 fatty acids, which contain DHA: docosahexaenoic acid. DHA is found in the folds of your brain; therefore, it can be assumed that eating wild salmon can actually build up your
brain; it is required for the maintenance of normal brain function and build-up.

Toss off a Few Pounds:

With the added boost of protein in your diet, you’ll be sure to start forming a few extra lean muscles; protein is incredibly anabolic, requiring new cells to form: cells that, in turn, need fuel in order to sustain their new life. Therefore, they’ll be aching for a few extra calories, and your fat cells will take the hit: your body will send the fuel to the muscle cells instead. And muscle cells boost your metabolism; you’ll be revving, able to take in more calories without gaining weight.

Furthermore, your refusal of carbohydrates in the form of bread and sugary substances will force your body to burn your fat cells instead of any added glucose cells. Watch the fat on your belly recede as your muscles form on your arms and legs; watch your abs protrude from your stomach. See what your body has to show after inhibiting it for so long with a shield of baguettes and gummy worms.

The Paleolithic Diet: The No-Diary Products Diet

Let’s take a moment  to analyze the classic Food Guide Pyramid—the one hanging in every seventh grade health classroom. Technically, it’s the USDA Food Pyramid, created in 1992, which tells consumers how much of each food group they should consume on a day-to-day basis. Therefore, the USDA Food Pyramid  has  furthered  the  belief  that  grains  and  breads  should  be  at  the forefront of the culture’s food intake, allowing six to eleven servings each day. The Food Guide Pyramid also recommends about three servings of dairy— even while much of the world remains lactose intolerant. Therefore, much of the world  lacks  the  appropriate  enzyme  to  digest  lactose,  a  simple  sugar component in dairy products.

food guide pyramid

Grains—at the bottom of the food guide pyramid, boasting the most servings per day of any other food group, come from our agricultural forebearers after settling  into  homes  and  farming,  post-Paleolithic  populations  created grains such as barley, rye, and wheat. And now, several thousands of years later, grain products take up most of our plate. We literally mop up the rest of our meal with a piece of bread—as a tradition. Unfortunately, many of these grain by-products are formed from refined grains: bakers utilize white flour, often, which is void of nutritional value.

Grain products are completely eliminated in the Paleolithic Diet. Therefore, their use as a carbohydrate powerhouse in your body must fade away. Because you’ve been working from the handy-dandy formula projected to you by the USDA Food Guide Pyramid, your body is probably used to the carbohydrate utilization. But your body is not technically designed—via the some 100,000 years of hunting and gathering—to work well with the amassed carbohydrates of our current culture. Without carbohydrates, your body will instead look to stored fat: you knew your Christmas cookies would come into play sometime, didn’t you? Your body will burn your stored fat during Ketogenesis—instead of the glucose added to your body by today’s piece of toast. It will have to find the fuel somewhere; it’s best that it doesn’t wait and expect the easy glucose to come in each day.

Each “grain” product contains gluten, which is a protein processed from wheat, allowing elasticity in the forming dough. Incredibly, recent evidence shows that much of the current human population is gluten-intolerant. Gluten intolerance leads to various conditions such as future joint pain, problems with reproductive activity, and dermatitis.

Furthermore, your six to eleven servings of grain products contain lectins, which are proteins existing as body-toxins. When over-consumed, these lectins will alter the natural developments of your digestive tract; they will not allow your digestive tract to heal itself after necessary, daily damage.

And,  of  course,  these  carbo-rich  grain-bombs  contain  scarce  amounts  of protein and fat; they don’t fill you and support you. The Paleolithic ancestors had no use for them. This means, as well, that your old favorites: the cereal with the cute sugar marshmallows, the poptarts, the baguettes and croissants, the spaghetti, all must be taken from your diet. Beyond assisting in any sort of weight-loss journey, the lack of these carbo-loads will allow your body to enrich itself fruitfully.

The Paleolithic  Diet  also eliminates  all dairy products—recommended three servings  a  day  on the  USDA Food  Guide  Pyramid. All dairy  products  are gleaned from mammalian milk and are found in milk, yogurt, and cheese. They contain great amounts of protein, calcium and saturated fat—which are already clear elements in the Paleolithic Diet. Saturated fats and protein are more than supplemented with the various meats and nuts you’ll be consuming; and several vegetables enhance your calcium intake. The lactose you’ll be eliminating from your diet will aid your digestion; it’s a sugar, after all, that often cannot be digested by humans because of your lack of lactase, the agent that breaks down lactose in your intestines. In fact, you weren’t designed to continue to digest  milk  past  infancy;  much of  the  world  becomes  lactose  intolerant  at approximately the age of five. As you get older, your lactase begins to fade; it’s the  very  last  enzyme  to  develop  in your  intestines,  after  all,  and  is  easily dispelled  by  your  body.  Without  lactase  breaking  down lactose,  you’ll  find yourself in a series of gastrointestinal pain: bloating, excessive water and gas in your colon. The pressure is resounding.

The Food Guide Pyramid also suggests getting some of your basic protein nutrition from legumes—things like beans, peas, lentils, and also, surprisingly, peanuts  (which do  not  categorize  with the rest  of  their  nut  brethren).  The Paleolithic   Diet   eliminates   all   legumes—and   therefore   eliminates   this substitution of legumes instead of steak or pork. Legumes didn’t come into practice, sure, until after the Paleolithic Era—and therefore, your body works better, as a machine, without them. But the elimination seems strange, after reading the nutritional benefits on the back of a can of beans: they have a significant  amount  of  protein  and  several  vitamins  and  minerals.  However, beans, lentils and other legumes actually contain phytates, which inhibit many of these praised vitamins and minerals from being absorbed into your body. Furthermore, legumes are at their highest nutritional peak before cooking—yet you’ve never crunched on a dried out kidney bean. They also contain phytoestrogen, which creates a hormonal imbalance: your body believes you have less estrogen than you actually do and overproduces. Therefore, if you don’t want your beans to throw off your mood, toss them.

Unfortunately for the legumes in your life, they also contain the grand lectin— mentioned before when discussing grains. Lectins enter your intestines and actually create holes in your walls; they’re like the callous teenagers of the molecular food world. They create complete chaos, allowing larger particles of food to enter your blood stream and simply tear things apart from there. This procedure is endearingly called “Leaky Gut.” And you want to avoid it at all cost.

Perhaps the most important avoidance of legumes in terms of weight loss lies in the fact that they are full of carbohydrates: they have about as much as many grains do. And, as mentioned above, the only time your body can fight back  at  its  fat  cells  by  “munching”  on them is  when your  body  is  void of glucose, the substance found in carbohydrates. Legumes contain far too many carbs and not as much protein as actual meat and fish; it simply has no viable use in your diet.

Eliminating sweets on the Paleolithic Diet seems like a natural course: sugar is glucose, at its core, and therefore is the stuff that carbs are made of. Even the USDA Food Guide Pyramid promotes staying away from the stuff: your body needs time to focus—with its shorter intestinal tract—on the protein and vegetables it must break down. Sweets lead nowhere but to a quick-fix happiness; they are the micro-products of our processed food generation. They had no place in the Paleolithic Era, and therefore, your body hasn’t had many thousands of years to decide how to digest them. Promote your gut health and decrease your calorie intake: say no to the brownie tray. A bag of nuts or seeds will be more filling; a piece of fruit will lend you vitamins and fiber to push you through your day. When you decrease your sugar intake, your body will gradually forget about it; it will stop craving it. Your body is like a crying toddler who will soon forget what he’s so upset about. Sugar inhibiting just takes a little time, a little perseverance.

Unfortunately, the top of the pyramid—where these sugary items live—also proclaims the calamity of fats and oils in your diet. USDA Food Guide Pyramid wants you to stay away from both saturated and unsaturated fats and all kinds of oils: even those from avocados and coconuts. Avoiding fat is absolutely the wrong thing for your body: unsaturated fat found in pesto, olive oil, coconut oil, avocado oil, and seafood can maintain your blood sugar and aid brain function. It sustains you, keeps you from spiking into a dangerous hungry zone. While sugary substances—found in the same category on the Food Guide Pyramid!— prolong your hunger, these necessary fats fuel you. Fats and sugars are unrelated and should not live together at the top of the pyramid. The Paleolithic Diet takes the scary mask off of fat and oil and allows nutritional value to shine.