With the hustle and bustle of today’s economy, it is often hard to keep up with healthy eating habits
The refined grains, sugars and processed foods that are stocked on the grocery store shelves only make the problem worse therefor eating unhealthy has become much more convenient.
Unfortunately, all of these foods will eventually begin to deteriorate the immune system consequently even leading to cancer. By switching to the Paleo diet, you can bring your whole system back to a balanced state, boosting your metabolism as well as your immune system!
As a result, you will notice a change in not just your overall health but your mental wellbeing.
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So what can we say about the Paleo diet?
The diet is based on the same foods our ancestors would have prepared up until 10,000 years ago. The theory is that our bodies are much more accustomed to eating a diet of natural foods that do not include agricultural or processed options.
As such Paleo foods include meat cavemen would have hunted, or the fruits, vegetables, and spices found in the wilderness. This is why it is often referred to as “the caveman diet” or “the hunter-gatherer diet”.
“Caveman? It’s 2018 though sir”
The main foods consumed on the Paleo diet include meat, fish, seafood, poultry, fruits, vegetables, and nuts. In our modern day world, we must forage through the grocery stores to find foods that are as close to their natural state as possible.
Certainly, it can be quite difficult as we must look out for preservatives, hormones, additives, chemicals, refined sugars, refined flours and many more odd ingredients we can’t even pronounce. These recipes keep it simple with ingredients that are easy to find and combine to make delicious, nutritious dishes.
The benefits go further than a smaller belly.
Furthermore it has been proven that by simply following the guidelines of the diet, we can reduce the risk of obesity, type 2 diabetes, autoimmune disease, cardiovascular disease, and acne, just to name a few. Here are some simple yet delicious recipes for brunch, to start you on your way to better health. Or if you have already been using the diet for some time, they will be a great addition to your collection. Enjoy!
Savory Mushroom and Bell Pepper Omelet Cups
Maple Pumpkin Pancakes
Flavorful Crab Cakes
Carrot Souffle
Savory Chicken Patties
Lemon Pastries
Cinnamon Banana Bread
Savory Mushroom and Bell Pepper Omelet Cups
Nutritional info: Calories 188, Fat 12.5 g, Protein 16.7 g, Carbohydrates 6.8 g
Servings: 8
Ingredients:
8 eggs
8 ounces sliced mushrooms
1 cup diced red bell pepper
1 cup diced onion
1/4 teaspoon salt
1/8 teaspoon ground black pepper
2 tablespoons water
Directions
- Preheat the oven to 350 degrees Fahrenheit.
- Grease a 12 cup muffin pan (or use paper liners).
- Whisk the eggs together in a large bowl.
- Mix in the mushrooms, bell pepper, onion, salt, pepper, and water.
- Divide the mix between 8 muffin cups and fill the remaining 4 with water.
- Bake for 20 minutes.
- Allow to cool and serve.
Maple Pumpkin Pancakes
Nutritional info: Calorie 332, Fat 16.5 g, Protein 20.1 g, Carbohydrates 25.2 g.
Servings: 2
Ingredients:
1/4 c. pumpkin puree
2 tbsp. unsweetened almond milk
2 eggs
1 tsp. maple syrup
1 tbsp. pure vanilla extract
2 tbsp. coconut flour
1/2 tsp. baking soda
1/4 tsp. salt
1/2 c. almond meal
1/2 tsp. ground cinnamon, or to taste
1/4 tsp. ground ginger, or to taste
1/8 tsp. ground cloves, or to taste
2 tsp. coconut oil, or as needed
Directions:
- In a large mixing bowl, stir the puree, milk, eggs, syrup, and vanilla until it has become
smooth. - In a separate bowl, stir together the flour, baking soda, salt, almond meal, cloves,
cinnamon, and ginger. - Whisk the flour and pumpkin mixtures together until lumps are gone.
- Let it sit for 3 minutes while heating the coconut oil in a skillet over low heat.
- Drop in the batter to make 5-inch pancakes. Brown on one side, flip and brown the
other side. - Enjoy!
Flavorful Crab Cakes
Nutritional info: Calories 177, Fat 5g, Protein 22.4g, Carbohydrate 4.8g
Servings: 6
Ingredients:
1 large egg
2 tbsp. Paleo mayonnaise (see bonus recipe below)
1 tsp. Dijon mustard
1/2 tsp. Worcestershire sauce (see bonus recipe below)
1/4 tsp. hot sauce
1/4 tsp. lemon juice
1 1/2 tsp. seafood seasoning (see recipe below)
Ground black pepper to taste
1lb. fresh lump crabmeat
1/4 c. almond flour
1 tbsp. red pepper (finely diced)
2 tsp. green onion (sliced)
1 tbsp. fresh parsley (chopped)
1/3 c. almond flour
Directions:
- In a large bowl, whisk together the egg, mayonnaise, mustard, Worcestershire sauce,
hot sauce, lemon juice, seafood seasoning, and black pepper. - Gently mix in the crab meat, 1/4 c. , flour, peppers, onions, and parsley.
- Form into 6 patties.
- Place the remaining 1/3 cup of almond flour in a shallow bowl.
- Coat either side of the cakes with almond flour.
- Place on a greased cooking sheet and let them chill for an hour in the fridge.
- Preheat the oven to 400 degrees.
- Place the cakes in the oven for 15-20 minutes or until they are golden brown.
- Serve!
**Bonus Recipes!
Paleo Mayonnaise:
1 c. olive oil
1 egg
1 tbsp. lemon juice
Salt and Pepper
Mix the egg, lemon juice, salt, and pepper until well combined. Slowly stir in the oil,
allowing it to emulsify. That’s it!
Paleo Worcestershire Sauce:
1/2 c. apple cider vinegar2 tbsp. water
2 tbsp. coconut aminos
1/4 tsp. ginger (ground)
1/4 tsp. mustard powder
1/4 tsp. onion powder
1/4 tsp. garlic powder
1/8 tsp. cinnamon (ground)
1/8 tsp. black pepper (ground)
In a small saucepan over low heat, add all the ingredients and stir until heated through.
Let simmer for 5 minutes then cool and store in the fridge.
Paleo Seafood Seasoning
1 tsp. salt
1 tsp. freshly ground black pepper
1 tbsp. lemon zest (about 1 tablespoon)
2 tbsp. dill weed
Combine all ingredients and mix well. Use immediately
Carrot Souffle
Nutrition: Calories 258, Fat 6 g, Protein 19 g, Carbohydrates 20 g
Servings: 8
Ingredients:
1 tsp. coconut oil
2 lbs. baby carrots
1/2 c. melted coconut oil
1/4 c. sifted coconut flour
2 tbsp. lemon juice
1 tbsp. pure vanilla extract
1 tbsp. raw honey
1 tbsp. nutmeg (ground)
1 tsp. cinnamon (ground)
1 tsp. baking soda
1/2 tsp. sea salt
4 large eggs
Directions:
- Heat up the oven to 350 degrees Fahrenheit.
- Grease a casserole dish (1 1/2 quarts) with coconut oil.
- Bring a large pot to a boil and add the carrots. Lower the heat to a simmer and cover
for 45 minutes. - Drain the water from the carrots and transfer the carrots to a food processor.
- Combine the melted coconut oil, flour, lemon juice, vanilla, nutmeg, cinnamon, honey,
baking soda and salt with the carrots. Pulse until smooth. - Add in the eggs one at a time.
- Spoon the mixture into the dish and bake for about 45 minutes.
Savory Chicken Patties
Nutritional info: Calories 105, Fat 5.2 g, Protein 12.1 g, Carbohydrates 0.3 g.
Servings: 8
Ingredients:
1lb. ground chicken
1 tsp. salt
3/4 tsp. ground black pepper
2 tsp. fresh sage leaves (finely chopped)
1 tsp. fresh thyme (finely chopped)
1/4 tsp. fresh rosemary (chopped)
1/4 tsp. ground nutmeg
1/4 tsp. cayenne pepper
1/4 tsp. red pepper flakes
Directions:
- In a medium-sized bowl, mix together the chicken, salt, pepper, sage, thyme,
rosemary, nutmeg, cayenne pepper, and red pepper flakes. - Mix, using your hands until well combined.
- Form into 8 equal sized patties.
- Heat a skillet over medium-high heat and add the patties in batches. Brown one side,
flip and brown the other. Be sure they are cooked through. - Serve!
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Lemon Pastries
Nutritional info: Calories 244, Fat 16.5 g, Protein 9.5 g, Carbohydrates 19.9 g.
Servings: 4
Ingredients:
Pastry
1 c. almond meal
3 tbsp. lemon juice
4 dates (pits removed)
Filling:
6 tbsp. lemon juice
1 lemon (zest)
1 tbsp. honey
2 eggs
Directions:
Pastry:
- Preheat the oven to 350 degrees Fahrenheit.
- Grease 4 cups of a muffin pan (or line with 4 paper liners).
- Place the almond meal, lemon juice and dates in a food processor and blend
thoroughly. - Press the mixture into the bottom of the muffin cups to form a layer of crust.
- Place the pan in the oven and bake for 10-12 minutes.
Filling: - In a saucepan over low heat, mix the lemon juice, lemon zest, and honey.
- Let it simmer for 2 minutes.
- Meanwhile, beat the eggs together in a bowl.
- Carefully pour the eggs into the mixture while whisking.
- Remove from the heat and let it cool for 5 minutes.
- Pour the filling into the crust you made earlier and refrigerate.
- Allow the filling to set before you serve.
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Cinnamon Banana Bread
Nutritional Info: Calories 355, Fat 22.7 g, Protein 8.9 g, Carbohydrates 35.6 g.
Servings: 8
Ingredients:
2 tbsp. ground cinnamon
1 c. ripe bananas (mashed)
½ c. coconut flour
1 tsp. baking soda
1/8 tsp. sea salt
½ c. almond butter
4 eggs (beaten)
1 tsp. coconut oil
Directions:
- Preheat the oven to 350 degrees Fahrenheit.
- Coat the bottom of a 9×5 inch loaf pan with 1 tsp. coconut oil.
- Sift the baking soda, coconut flour and salt in a bowl, mix well ensuring there are no
lumps. - Combine the mashed bananas, almond butter, and eggs in a separate bowl.
- Add the banana mixture into the flour and mix thoroughly.
- Put the mixture into the loaf pan.
- Place in the oven for 50 minutes.
- Stick a skewer, in the middle to ensure it is cooked through.
- Let it cool and serve.
As you can see, it is not that difficult to prepare extremely healthy and delicious meals when it comes to Paleo.
Hopefully these recipes give you a bit of inspiration for you next meal – I did not create them, I simply did some research and wanted to share what I found.
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