What is the Paleo Diet?

The term Paleo is a lifestyle rather than a diet. It looks at what our ancestors ate during the Paleolithic age. The dictionary definition of Paleo means 'old' or 'ancient', and in terms of this lifestyle, it takes into account a simpler time when food came from natural sources. It's a whole-food approach to eating with the removal of foods that tend to cause inflammation and chronic disease. Living in a modern world means a greater emphasis needs to be put on the ingredients and how our food is sourced.

True Paleo, you wouldn't be eating cakes made from almond meal, but the reality is, we live in the modern age. So think of Paleo as a list of foods that can help keep your body healthy. For me, choosing to follow this lifestyle, I have not only reversed my Chronic Fatty Liver Disease but have also reduced the symptoms of my Hashimotos Thyroid Disease, Arthritis, Reflux and other health issues.

A QUICK LOOK AT THE BASICS OF THE PALEO DIET:

WHAT YOU CAN EAT	WHAT TO AVOID
Meat, Fish and Seafood	Legumes (peanuts, lentils, beans etc)
Poultry and Eggs	Grains (Wheat, barley, oats, rye, corn, rice)
Fruit and Vegetables	Dairy
Natural oils (olive, coconut oil, ghee, lard, avocado and nut oils)	Hydrogenated oils (canola, soybean, corn, margarine, vegetable oil)
Fermented Foods	Processed foods and refined foods
Nuts and Seeds	Soy

l provide a comprehensive list of acceptable foods below.

"FOODS YOU CAN EAT ON THE PALEO DIET"

You will be eating whole, real, natural foods. You'll be removing processed foods, additives, and preservatives. No gluten and grain-based foods. No refined sugars and dairy. One of the main goals is to remove foods that cause inflammation in the body and add foods that increase energy and nutritional levels and stabilize blood sugars.

MEAT, POULTRY, SEAFOOD & EGGS

Animal meats are a complete protein. Choose grass-fed; it's healthier for you and closer to what our ancestors ate. It's also leaner and has more omega-3 fatty acids. Choose free-range poultry without antibiotics. As well as being an excellent source of protein, fish contains high levels of Omega-3, and other essential nutrients, like iodine and selenium. Did you know omega-3 is an essential tool our bodies use to repair damaged cells? But it’s not something we can create, so we must get enough omega-3 in our diets to ensure we aren’t deficient. Choose wild-caught fish, not farmed.

- Meat (Beef, Lamb, Veal, Pork, Mutton): Animal meats are a complete protein and contain vitamins and minerals that we require to function properly. Vitamin B12 is available in meats but not in plant proteins.

- Poultry (Chicken, Turkey, Duck): Poultry is a good source of protein, B vitamins and some minerals. They are leaner options, but poultry contains fewer minerals than red meats.

- Oily Fish (Salmon, Trout, Sardines): Oily cold-water fish offer some amazing health benefits, including lowering the risk of heart attack, hypertension, obesity, and diabetes. Omega-3 fats EPA and DHA, are abundant in these types of fish,

- Fish (Snapper, Cod, Haddock, Whiting, Herring, Bass, Tuna, etc.): The micronutrients found in fish are so important to proper brain development. When purchasing canned tuna, choose in spring water or virgin olive oil.

- Shellfish (Prawns, Crayfish (lobster), Oysters, Scallops, Clams, Crab etc.): - Clams, oysters, and mussels are extremely nutritious, with high levels of B vitamins and iron. Eating many different types of seafood will provide you with a rich variety of micronutrients and help keep your diet interesting and exciting.

- Bacon (no preservatives, low sugar & sodium): Many types of store-bought bacon contain chemicals and preservatives that are not Paleo. Choose a brand of bacon without nitrates or fillers.

- Eggs (Chicken & Duck): Eggs are also an excellent source of protein and fat. Choose free-range eggs.

A note on Processed Meats: Avoid all processed meats. They are laden with chemicals, additives, refined salt and sugar. Try to find nitrate-free, organic sausage choices, cold cuts, bacon, etc. The best place to source these is Gourmet Delicatessens and organic butchers that make their own from scratch.

VEGETABLES & FRUIT

There is little argument over the health benefits of vegetables and fruit. They are full of vitamins, minerals, antioxidants, and fibre and are healthy carbohydrates. The only vegetables to avoid are starchy white potatoes, corn (it's a grain) and peas (legumes). Organic or pesticide-free vegetables and fruits that are in season are the best choices. If that is not possible, consider purchasing from a local farmers' market.

Including but not limited to:

Cauliflower - Celery - Artichokes - Broccoli - Leeks - Butternut Squash

Brussel sprouts - Onions - Garlic - Cabbage - Kale - Avocado - Turnip

Sweet Potato - Parsnips - Spinach - Capsicum (Bell Peppers) - Carrots

Pumpkin - Cucumber - Asparagus - Mushrooms - Ginger - Tomatoes

Mixed Lettuce leaves - Chinese Cabbage - Swede (Rutabaga) - Olives

Green Runner Beans & Snowpeas (as they are mostly pod) - Herbs

Celeriac - Sprouts - Beets & Tops - Zucchini - Radishes - Eggplant

Seaweed - Bok Choy - Watercress

Apples - Berries - Melons - Peaches - Plums - Citrus Fruits - Grapes

Bananas - Apricots - Figs - Cherries - Kiwi Fruit - Mangoes

Pineapple - Papaya - Medjool Dates - Nectarines - Pears - Passionfruit

Avoid canned fruit in syrups and limit your quantities of dried fruits, as they contain large amounts of concentrated sugars. The biggest concern with dried fruit is the sulphur that is used to preserve them, so choose organic or fruits that don't contain preservatives; Medjool dates are an example.

HEALTHY OILS & FATS

Healthy fats are essential for brain function and to transport vitamins and minerals throughout our bodies. Stay away from the saturated fats in processed foods. The good saturated fats to consume are from grass-fed meats, eggs, seafood and coconut. Not all saturated fats are created equal.

- Coconut oil and Ghee: My favourite fats to cook with are coconut oil and ghee (ghee is pure butter fat and has the milk solids removed). They have a variety of nutrients as they are obtained from both plant and animal sources.

- Lard, Tallow and Duck Fat: These fats are also suitable for high-temperature cooking. also high in beneficial nutrients and are used for high-temperature cooking.

- Olive oil: Olive oil is an incredibly healthy food and deserves pride of place in your kitchen. It has a very healthy fat profile. Aside from its fats, olive oil also contains two important fat-soluble nutrients: Vitamins E and K. Choose extra virgin in a dark bottle. Don't use for high-temperature cooking.

- Avocado oil: Avocado is a fruit, one of the only fatty fruits. It contains loads of vitamin E, B vitamins, potassium and fibre. Its fat content is mostly monounsaturated, so it's a good choice. Avocado oil is suitable for cooking, and it's great for making salad dressings.

- Macadamia oil, Walnut oil & other nut oils: Nut oils contain healthy fats. The kind of fats that your heart loves. I love the flavour of macadamia oil in my cakes and muffins. A tablespoon of walnut oil will give you a whole day’s worth of plant-based omega-3; our bodies don't produce it, so we need to get it from our diet.

- Flaxseed oil: Do not heat flaxseed oil; it's a great oil for salad dressings and to add to your smoothies.

- Sesame oil: Choose unrefined toast sesame oil. It's a great way to add flavour to your dishes, like stir-fries and Asian cooking.

- Coconut Milk and Cream: Coconut milk and cream make delicious curries. When purchasing, read your labels; even some organic brands contain gums and thickeners.

- Nut butters/spreads: These can be made from nuts like almonds, cashews, macadamias or a mix of nuts. Make your own in a food processor, and if purchasing store-bought jars, check they contain only 100% nuts.

Highly processed oils derived from seeds and grains (corn, soybean, canola, vegetable oil, etc.) are highly inflammatory to the body and are believed to contribute to many illnesses. When purchasing oils, ensure they come in dark bottles; this helps to keep them fresher and prevent oxidization.

NUTS & SEEDS

Nuts and seeds are a great protein snack. Eat them raw but in moderation. Stay away from store-bought roasted nuts cooked in canola or similar vegetable oils. If you don't like them raw, try dry roasting. Nuts and seeds can be used to garnish your salads and give texture. They make lovely nut and seed flours for grain-free baking when ground down.

- Almonds: Almonds are a very popular tree nuts. They are high in healthy fats, fibre and protein. Almonds ground down make a wonderful paleo flour.

- Cashews: They are a lower carb nut and a very versatile one. They can be ground down into flour, but best of all, they can be soaked and blended to make creamy, dairy-free desserts and sauces.

- Brazil Nuts: Brazil nuts contain beneficial nutrients and minerals, including selenium. They may also help support your thyroid function and overall health.

- Macadamias: These nuts are loaded with flavonoids and antioxidants that safeguard your body against cellular damage and disease. They make deliciously creamy dairy-free milk.

- Hazelnuts, Pistachios, Pecans & Walnuts: These are other delicious nuts. All nuts offer numerous health benefits, such as reducing your risk of heart disease and supporting your immune system. They make excellent snacks.

- Chia Seeds & Flaxseeds: Add them to your smoothies. They are both a plant source of Omega 3, dietary fibre and protein. Flaxseed finely ground can be added to paleo nut flours to help with binding.

- Pumpkin Seeds (Pepitas): Pepitas benefit heart health, fertility, bone health, and immune system support, and more. Add raw seeds into a smoothie for breakfast, or roast and lightly season them for a snack.

- Sunflower Seeds: Sunflower seeds have a mild, nutty flavour and a firm but tender texture. You can roast them to enhance the flavour to eat as a snack. Ground down, they make a good alternative to nut flours for those who need to avoid nuts.

- Sesame Seeds: They are an ancient seed that helps lower blood pressure, cholesterol and more. These tiny powerhouse seeds include high amounts of protein, copper, manganese and calcium.

- Coconut: Use organic, unsweetened coconut. When purchasing, read the label to check that no preservatives (sulphur) are added. Store in the fridge.

Nuts and seeds regulate body weight as their fats are not fully absorbed, and they regulate food intake.

NATURAL SWEETENERS

I use natural, unrefined sweeteners in my recipes, but only in moderation and for treats. In my recipes, I've reduced the amount of sweetness to the lowest possible without compromising taste.

- Honey: Is the most common sweetener in my recipes. Buying local, unprocessed honey is best, as it has excellent health benefits and can help with allergies.

- Maple Syrup: Organic 100% maple syrup is a natural food sweetener (not flavoured maple syrup).

- Coconut Sugar: Organic coconut sugar is produced from the sap of the flower buds of the coconut palm tree. I use it when a dry sweetener is required.

- Coconut Nectar: Raw organic coconut nectar is collected and then boiled to make a sweet syrup. Minimal processing is used so that the natural nutrients remain intact.

- Black Strap Molasses: Choose organic. Molasses is a thick, dark, sweet and syrupy substance used in many baked goods and sauces. It's often consumed as a supplement due to its rich magnesium content.

- Medjool Dates: Medjool dates are plump, moist, and high in fibre. They give a lovely caramel-flavoured sweetness to recipes.

- Date Syrup: Is one of the oldest sweeteners available today. Date syrup is not a concentrate. It takes 1kg of pitted dates to make 1kg of date syrup (the juice isn't separated from the fruit), keeping the vitamins and minerals.

PALEO FLOURS

Store your nut flours in the fridge to protect their oils and prolong their best-before date. Seeds can also be ground down to combine with nut flours to increase the nutrients and texture. I've combined several flours in many recipes to get the best texture possible in my grain-free baking.

- All Nut Flours: Almond meal is my favourite (made from blanched almonds). Its sweet, nutty flour gives baked cakes and cookies a lovely flavour and texture. Cashews also work well when ground down to fine flour. Sunflower seeds combined with arrowroot flour are a great option for those who have allergies to nuts.

- Coconut Flour: Made by drying and grinding the meat of a coconut to a fine texture. Coconut flour is an excellent source of dietary fibre and protein. It is another great grain-free baking alternative but requires a larger amount of liquid than other flours.

- Arrowroot Flour & Tapioca Flour: They are not the same but are interchangeable in recipes. Combining either flour with nut meals/flour or coconut flour helps create a lighter texture for your baking and helps do the job of holding the ingredients together in the absence of gluten.

- Sweet Potato Flour: Sweet potato flour is a good source of fibre. It has a mild flavour that makes it a good choice for use in baked goods. Suitable to use as a thickener in soups and stews.

- Cassava Flour: Cassava is a vegetable, and the whole tubular root is peeled, dried and ground down to create a flour (it's not the processed tapioca starch, which is the extracted starch cassava).

- Green Banana Flour: Banana flour is a resistant starch that “resists” the process of breaking down into sugars. It helps form good bacteria in the gut. It has a texture similar to lighter wheat flour and an earthy flavour once cooked.

- Tigernut Flour: Despite its name, tigernut flour is not made from nuts. It's a small, round root vegetable. They have a naturally sweet taste and hard, rough outer shell. In addition, tigernuts are rich in prebiotic fibre, making them beneficial for the gut. Tigernut flour has a sweet, nutty flavour.

- Finely Ground Golden Flaxseed: Golden flaxseed meal is finely ground linseed. Flaxseed is very low in carbohydrates. Stored in the fridge to preserve the oils.

FERMENTED FOODS

Fermented foods are one of the best things you can do for your health. Fermented foods are rich in beneficial probiotics and have been associated with various health benefits - from better digestion to stronger immunity. Fermentation is a process that involves the breakdown of carbs by bacteria and yeast. It results in a tart flavour

- Apple Cider Vinegar (organic): Apple cider vinegar (ACV) is a type of vinegar made with crushed fermented apples. When purchasing, look for raw, unfiltered apple cider vinegar ‘with the mother’. It has a cloudy appearance.

- Red & White Wine Vinegar (organic): Use wine vinegar to make a basic vinaigrette for salads, marinate meats, and pickled vegetables.

- Sauerkraut and Kimchi: Both sauerkraut and kimchi are fermented foods made by pickling fresh cabbage leaves (and other veggies) with lactobacillus (lactic acid bacteria). What's the difference? Sauerkraut is a much simpler dish with sea salt, while kimchi might incorporate a variety of seasonings.

- Kombucha: It’s a fermented drink made from tea, honey, healthy bacteria and yeast. Kombucha can help feed and increase that good, healthy gut bacteria.

- Coconut Yoghurt & Nut-Based Yoghurts: These are alternatives to dairy yoghurt. If you purchase from supermarkets, read the labels to avoid additives. My Pot Set Vanilla Coconut yoghurt recipe HERE.

- Coconut Kefirs: Kefirs are live, active cultures. They cause fermentation when the kefir grains are combined with coconut water.

- Pickled Vegetables (Red Onions, Carrots, Beets, Cucumbers, etc.): You get a sour and salty flavour when vegetables are pickled. Vegetables have excellent health benefits and have additional benefits if they’re fermented. Check out my Fermented Carrots RECIPE and Probiotic Beetroot Relish RECIPE.

OTHER INGREDIENTS IN MY PALEO KITCHEN

Baking Soda (bicarb) and Baking Powder

Baking Soda, also known as Bicarbonate Soda, is a rising agent in baking; it contains no gluten or grains. Baking Soda/bicarb is concentrated 1⁄4 teaspoon of baking soda = 1 teaspoon of baking powder. You will need an acid in your recipe to activate the baking soda (like a sweetener, fruit, vinegar, etc.).

Baking Powder is a pre-made rising agent containing cream of tartar added as the acid. If substituting for baking soda, you will need 4 times the quantity. You will need to check the ingredients to ensure you purchase a gluten-free, no-aluminium brand. Baking powder may also contain corn starch or something similar as a filler and anti-caking agent. Alternatively, you can make your own baking powder; 1 teaspoon of baking powder equals 1⁄4 teaspoon of baking soda, and add 1⁄2 teaspoon of cream of tartar.

Broths and Stocks

Making homemade broth is a great way to heal Leaky Gut and add minerals and nutrients to your diet. If purchasing store-bought stocks, read your labels, as many companies have changed the name of MSG to yeast extract or maltodextrin. Organic or free-range brands are available. I keep one on hand for emergencies, but I have gotten into the habit of keeping our chicken bones and making broth in my slow cooker. Link to my Chicken Broth recipe HERE. I keep ice block trays filled with broth in the freezer, ready for when just a small amount is required for a recipe. I also keep dehydrated organic broth powder on hand to add to stir-fries, curries, etc., to boost nutrition.

Cacao Butter

Raw organic cacao butter is also known as chocolate butter. I love using it to make paleo chocolate and desserts. It holds up better than coconut oil in raw desserts as it sets firm, does not melt easily and gives a yummy chocolate flavour. Raw cacao butter is made by cold pressing ground cacao to prevent the loss of vital nutrients and separates the thick and creamy butter from the fibrous powder. Choose certified organic, cold-pressed and non-GMO. Cacao butter is high in antioxidants and healthy fats and is a good mood support.

Cacao Powder (organic & raw)

Raw cacao powder is not the same as cocoa powder, which has been heated and processed; it is raw and unsweetened. It has a stronger flavour, and you would use less than cocoa powder. It is so good for you; it is high in dietary fibre and iron and is a good source of magnesium and antioxidants.

Chia Seeds

These little seeds absorb 9-12 times their weight in water and are great to add as a thickener to sauces and fruit spreads. They can also be used as an egg replacement in muffins and cakes (1 tablespoon of chia seeds mixed with 3 tablespoons of water). Add them to your smoothies. Chia seeds have many health benefits. It is the richest plant source of Omega 3, dietary fibre and protein. Chia seeds are also packed with a variety of vitamins and minerals, antioxidants, amino acids and fatty acids.

Cinnamon Powder

You will notice that cinnamon appears quite frequently as you read my recipes. It lends itself to savoury and sweet dishes. The best cinnamon to use is Ceylon (Verum). It has enormous health benefits in regulating blood sugar levels. Cinnamon has antifungal properties, and candida (yeast overgrowth) cannot live in a cinnamon environment. Added to food, it inhibits bacterial growth, making it a natural food preservative.

Coconut

I use unsweetened desiccated coconut in all my recipes unless I have stated otherwise. Use organic coconut, which does not contain preservatives (sulphur). Store in the fridge to preserve the oils and prolong the best-by date.

Coconut Aminos

A great soy-free and gluten-free condiment alternative to soy sauce and tamari. Coconut aminos have a tangy umami flavour and has less sodium than regular soy sauce. My favourite brand is "Niulife" organic original coconut amino (all-natural, non-GMO & gluten-free). It's fermented coconut blossom nectar with added spices and barrel-aged; also a good choice for seasoning, salad dressings, and marinades.

Coconut Milk and Cream

I use this extensively throughout my recipes, from soups, curries, and smoothies to desserts and cakes. I think it is the best dairy-free alternative. It gives so much flavour and creaminess to a wide variety of dishes. When purchasing in the can read your labels; even some organic brands contain gums and thickeners, choose full-fat, not low-fat varieties. I use Ayam Coconut Milk and Cream (the cans are BPA-free). If you would like to make your own, I have a recipe in my cookbook (The JOYful Table) HERE.

Coconut Water

This is the liquid found inside young coconuts. It is packed with electrolytes, excellent for after exercise. Coconut water contains potassium, calcium and magnesium and is a natural hydrator. I use it in my smoothies and have added it to some recipes. Ensure you read the label carefully, as some contain preservatives and/or sugar and may not be 100% coconut water.

Dairy-Free Nut Milks

Nut milk is an excellent alternative to animal milk. Use them in smoothies, coffee and chocolate drinks, poured over grain-free granola and in baking. Read ingredients when purchasing to avoid refined sugars, gums, thickeners, and preservatives in many commercial brands. You can make your own to avoid the additives. I have recipes in my cookbook, The JOYful Table HERE, to make your own Almond, Cashew, Macadamia and Brazil Nut Milks.

Dark Chocolate

Buy good quality dark chocolate with 80% cacao content that's dairy-free and soy-free. I use the Lindt brand in my baking if a chocolaty treat is needed.

Fish Sauce

Just a little of this sauce will make a big difference to a recipe. Add to soups, fish curries, stir-fries, marinades and sauces. Read your label when purchasing, as you just want fish and salt, no preservatives or sugar added. My favourite brand is "Red Boat".

Golden Flaxseed Meal

Golden flaxseed meal is finely ground linseed. You will find it in many of my recipes. It is also a great egg substitute when mixed with water. Flaxseed is very low in carbohydrates, making it ideal for people who limit their intake of carbs. It is rich in Omega-3 fatty acids. Flaxseed must be stored in the fridge to preserve the oils. I like to use golden flaxseed as it is lighter in colour than the brown variety and produces a nicer colour to your baking, but brown can be used.

Herbs, Spices and Seasonings

Herbs and spices have many health benefits, and I like to have an extensive collection as I use them in savoury and sweet recipes. They bring flavour and life to your food. Fresh herbs usually come from my garden (my hubby grows them for me; he has a green thumb). As you cook new recipes, you will build up a nice collection of spices to have on hand. For example, I have a bay tree in a tub; I love walking outside and picking a handful of fresh leaves to add to recipes (fresh leaves aren't as strong as dried bay leaves, so add extra). The other fresh herbs I use frequently are in pots: sage, thyme, mint, parsley, rosemary, basil, and coriander.

My favourite selection of dried herbs and spices: allspice, back pepper, cayenne, chilli (powder & flakes), cinnamon, cumin, curry powder, garam masala, ground coriander seeds, ground cloves, Italian herbs, nutmeg, oregano, paprika (regular & smoked), turmeric.

Salt: I choose organic, unbleached, unrefined Celtic sea salt, Murry River salt or pink Himalayan salt. These contain healthy minerals and trace elements that our body needs. Regular table salt has been bleached, refined and processed, leaving minimal health benefits.

Mustard

Dijon, Wholegrain or Hot English can be used. Read the labels so you avoid additives. Use mustard for marinades, rubs, dressings, stews, sauces and as a condiment. I also used powdered mustard in savoury bread recipes.

Nutritional Yeast Flakes

They are also known as Savoury Yeast Flakes. It is a fermented and deactivated yeast, which means it isn’t going to grow (and has nothing to do with brewer’s yeast or baker’s yeast). It has a creamy, cheesy flavour, and I use it in recipes to create a cheese flavour. Vegans use it as a condiment and a cheese substitute and to add additional protein and vitamins to their diet (it’s a complete protein). Nutritional yeast flakes are free from sugar, dairy, grains, and gluten. Do not confuse it with yeast extract (MSG).

Psyllium Husks or Powder

Psyllium husks are indigestible and are a source of soluble dietary fibre. Psyllium is used in gluten-free baking, where the husks or powder bind moisture and help make bread rise, combine, and make it less crumbly. The powder is just ground finer, and if you swap in place of husks, use 75%.

Tahini, Nut Butters and Sunflower Butter

Tahini is a smooth and creamy paste made from ground sesame seeds. Use it to make dips and salad dressings. Nut butter/spreads can be made from nuts like almonds, cashews, macadamias or a mix of nuts. Make your own in a food processor or purchase in a glass jar and check it contains only 100% nuts. Sunflower butter can be made in a food processor with a little oil and sea salt. Nut or seed butter can be added to smoothies, baking or spread on apple slices or paleo toast.

Tomato Products: Tinned, Passata & Paste

If chopped tomatoes or tomato paste are required for a recipe, purchase them in a BPA-free tin, as tomatoes are acidic, increasing the rate at which BPA enters food. Choose organic passata/puree in a glass container.

Vanilla and Almond Extracts

Vanilla makes a big difference to the flavour of healthy cakes and slices. Use an organic vanilla extract (not an essence) or powder. I also like to use organic almond extract in baked goods or bliss balls; you get that lovely Mazipan flavour.

Vinegar

Apple cider vinegar is often used in my recipes due to its health benefits. When purchasing, look for raw, unfiltered apple cider vinegar ‘with the mother’. It has a cloudy appearance. I like organic balsamic vinegar for salads, and you will find organic white and red wine vinegar in several of my recipes. Coconut vinegar is wonderful over salads with its slightly sweet taste. Avoid malt vinegar as it is made from barley and contains gluten.

Worcestershire Sauce

My choice of Worcestershire sauce is the ‘Melrose’ organic brand. This sauce adds a great savoury flavour to meat dishes, especially stews. Please avoid regular brands containing gluten; most have MSG, colours and flavours.

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Please note: There may be Paleo-friendly foods on the lists above that you may have an intolerance or allergy to, so please don't consume them. There are foods I can't eat due to my autoimmune disease. I need to avoid 'nightshade vegetables' and many of those are on the vegetable list.

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"WHAT'S NOT INCLUDED IN A PALEO DIET?"

NO LEGUMES

Beans (kidney beans, black beans, pinto beans, lima beans etc.)

Lentils

Peanuts (peanut butter)

Peas (chickpeas, green peas)

Soy and Soy derivatives (tofu, misco, soybeans, soy sauce, etc.)

Tempeh

Legumes are members of a large plant family that have a seed or pod. Legumes are not allowed on a paleo diet because of their high content of lectins and phytic acid (similar to grains). They also contain phytoestrogens, which cause hormonal imbalances in both men and women. There are some other toxins and anti-nutrients to be found in legumes and lentils that can also prove detrimental to one’s health and well-being.

NO GRAINS

Amaranth - Barley - Bulgur

Buckwheat (not a grain; see note below)

Corn - Couscous

Kamut - Millet

Oats - Polenta - Rice

Quinoa (not a grain; see note below)

Rye - Semolina

Sorghum - Spelt

Teff - Wheat

All grains are removed in the paleo diet. No cereal, bread, pasta, crackers, rice, and even beer. They contain different compounds and proteins like gluten, lectins and phytates, which can cause inflammation in the body and block other nutrients from being absorbed. Grains are high in carbohydrates and can spike your blood sugar. Modern-day grains are nothing like ancient grains; they have been genetically altered to provide the greatest yield at the lowest price.

Buckwheat and Quinoa aren’t strictly Paleo-friendly because they belong to a group of pseudo-grains. Buckwheat belongs to the grass family; it’s the fruit of a leafy plant. It's not related to wheat and is thus gluten-free. Quinoa is a seed, and it's gluten-free. They both have lots of nutritional goodness, like protein and amino acids. So, I'll leave it to you to decide if you eat or not, but only if you aren't doing an elimination diet or strictly 100% paleo. After 14 years of eating paleo, I've started eating organic 100% buckwheat pasta this year, and my gut tolerates it fine.

NO DAIRY

Milk and Milk Derivatives

Cheeses

Butter

Cream

Yoghurts

Sour Cream

Evaporated Milk

A paleo diet does not allow dairy products because hunter-gatherers did not milk cows. Dairy contains lactose, casein protein, and whey protein; all three can cause intolerances and allergies, causing digestive issues. The reason why you’re going Paleo is probably to heal a health condition like digestive issues, autoimmune, inflammation, leaky gut, lose weight, or control blood sugar. Unfortunately, eating dairy typically does not help you achieve any of those goals.

However, some paleo dieters choose to leave in grass-fed butter. If you do decide to include butter, choose grass-fed as it’s more nutritious than regular butter. It’s rich in vitamin A, an important fat-soluble vitamin and vitamin K2.

There are a lot of substitutes for dairy; I make paleo cheese from cashews and creamy, savoury sauces using cashews and coconut milk, dairy-free sour cream, coconut yoghurt, and so many more replacements to help you not miss dairy.

PROCESSED SEED OILS

Canola oil (also called Rapeseed oil)

Vegetable oil

Soybean oil

Peanut oil

Corn oil

Grapeseed oil

Rice bran oil

Safflower oil

Sunflower oil

Wheat germ oil

Margarine

The processing required to turn seed into oil results in a radically unhealthy product. These oils are deemed unhealthy because they are highly refined, stripped of antioxidant properties and contain toxic levels of Omega-6 fat. They're highly unstable, which causes the oil to turn rancid quickly and causes inflammation in the body. When these oils are exposed to chemicals in the refining process, they're stripped of their antioxidants, vitamins, and minerals. These oils are cheap to make, so you will find them being used in restaurants and for fast food.

PROCESSED FOODS AND REFINED SUGAR

Just a little example of processed foods, but I'm sure you get the idea:

Sweetened breakfast cereals

Donuts, cakes & breads

Chocolate bars, lollies & candy

Soda (soft drinks)

Take away fast foods

Processed meats

French Fries

Packaged snacks and granola bars

Any product that's sweetened with 'High Fructose Corn Syrup'

Processed foods are full of chemicals the body cannot digest and use. Chemicals, trans fats, refined sugars, artificial sweeteners and added salt can cause harm to our bodies. They have all been linked to weight gain, diabetes as well as heart disease and fatty liver disease. An important rule for packaged items is to "read the labels" and ensure they don't contain numbers, additives, preservatives, and unhealthy oils. If your great-grandmother wouldn't have had access to any ingredient on the label, don't purchase. I have written a blog that may help understand food additives. "FOOD ADDITIVES TO AVOID"

A note on Agave Syrup: Agave often appears on foods sold as a healthy option. The problem is that it's a highly processed sweetener. When the plant is processed into a syrup, it's broken down into fructose by exposing the sap to heat. Its process is similar to other unhealthy sweeteners like high fructose corn syrup. I would avoid it.

SOY & SOY DERIVATIVES

Edamame

Misco

Soybeans

Soy Milk

Soy Lecithin - you will find this in chocolate & processed foods

Soy Sauce

Tofu

Soy is a legume, which we discussed earlier, but we need to discuss soy a bit more. Soy contains phytoestrogens, which can disrupt hormone signalling in many men and women. Depending on the individual, soy hormone disruption can lead to too much or too little estrogen. Soy has become the basis for many additives in processed foods, from artificial flavouring and hydrolyzed vegetable protein to soy lecithin and soybean oil, a filler in processed meats, among countless others. It also works as an anti-nutrient, meaning it binds to minerals in our body like zinc, calcium, iron, and magnesium and affects how we absorb these nutrients.

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I hope this comprehensive guide has helped you understand the Paleo diet better. I recommend starting with simple meals (meat and vegetables) until you get your head around the paleo diet. Then please utilise the many family recipes on my website and in my cookbooks. Also, check out my blog on How to get a healthy meal on the table when you are a busy Mum (or dad).

*LINK TO MY RECIPES

*LINK TO MY COOKBOOKS

By Susan Joy