Paleo diet staples final
Download as PPTX, PDF1 like544 views
The document explains the paleo diet, which emphasizes eating foods that resemble those of hunter-gatherer ancestors and avoids grains, legumes, and processed foods. It provides five essential recipes for paleo-friendly substitutes for rice, pasta, and potatoes, including cauliflower rice, mashed sweet potatoes, spaghettisquash, creamy mashed cauliflower, and zucchini noodles. Each recipe includes ingredients and directions for preparation, aiming to help practitioners maintain a healthy paleo diet.
Paleo diet staples final
- 1. Paleo Diet: Forget The Grains 5 Essential PaleoStaples www.myeasypaleomeals.com
- 2. www.myeasypaleomeals.com What is the Paleo Diet? ThePaleoDietis: - A way of eating that encourages selecting modern foods that mimic the food groups of ourpre-agricultural, hunter-gatherer ancestors. - A nutritional approach that works in concert with your body to help you achieve optimal health. The Paleo Dietis not: - A diet that focuses on arbitrary calorie counting and haphazard portion amounts - A program that requires practitioners to starve ordiminish their nutrient intake to achieve weight loss goals
- 3. www.myeasypaleomeals.com What Can You Eat on the Paleo Diet? Photo: zsoolt Table: Robb Wolf OkaytoEat Avoid Fruits Dairy Vegetables Grains Lean Meats Processed Food &Sugars Seafood Legumes Nuts &Seeds Starches Healthy Fats Alcohol
- 4. www.myeasypaleomeals.com The Paleo Pantry ThePaleoDieteliminatesgrains, legumes& moderates starchy items, so whatdo practitioners use as thestaples of their meals? Here are 5 recipes for Paleo approved substitutesfor rice, pasta and potatoes thatshould become thestaples of a healthy Paleo Diet:
- 5. www.myeasypaleomeals.com Cauliflower Rice Ingredients • 1 clove garlic, minced • 1 Tbsp ExtraVirginOlive Oil (you can alsouse coconut oil) • 1/2 head Cauliflower • 1/2 cup Yellow Onion, chopped • 1 Tbsp Fresh Parsley, chopped • Sea SaltandPepper totaste
- 6. www.myeasypaleomeals.com Directions • Usea food processorto pulse thecauliflower to desiredtexture. • Heatthe olive oil in a skilletovermedium heat. • Sautée the onion and garlicuntil the onion is translucent. • Add inthe cauliflowerriceand continue to sautéefor 4–5minutes. • Sea Salt and Pepperto taste, and serve. Tip #1:Useas a substitute for riceor grits Tip #2:Youcan prepriced cauliflowerand freeze until you’re readyto cook it Photo:CookingRookie Cauliflower Rice
- 7. www.myeasypaleomeals.com Mashed Sweet Potatoes Ingredients • 2 medium sweetpotatoes, peeledand cut into 2-inchchunks • 1/3cup of unsweetenedAlmond Milk or CoconutMilk • 3 tablespoons gheeor unsalted butter • 1 tablespoon of olive oil or coconut oil • Ground Cinnamon to taste • If desired,coarseseasalt and ground pepperto taste
- 8. www.myeasypaleomeals.com Mashed Sweet Potatoes Directions • Steamor boil sweetpotato cubes until tender,15 to 25minutes • Oncesoft, removefrom heat • Placethe cubes in bowl • Add ghee/butterand oilto drained potatoes • Usehand mixerto mashpotatoes whileslowly adding almond milk • Continue to mash until smooth • Tip #1: Useas a substitute for white potatoes Photo: Michelle Tns
- 9. www.myeasypaleomeals.com Ingredients • 1 large spaghettisquash • 3 tablespoons water SpaghettiSquash
- 10. www.myeasypaleomeals.com SpaghettiSquash Directions • Preheatovento375F • Cutsquashinhalflengthwise • Placesquashcutsidedownona baking sheetlined withparchmentpaper • Drizzlewaterontoparchmentpaperaround thesquash • Roastsquashfor30to40minutesuntil squashistender • Oncetender,removethesquashfromthe ovenandallow ittocool • Oncecooled, usea forktoscrapetheinside thesquashtoshreditintospaghettistrands Tip #1: Useasa substituteforpasta. Tip #2:Youcan storein refrigeratorforfutureuse forupto5days Photo: Steamy Kitchen
- 11. www.myeasypaleomeals.com Ingredients • 16ounces cauliflowerflorets • 1 garlic clove • 1 ½tablespoonscoconutoil • ½cupof coconutmilk • Seasaltandgroundblack pepper,to taste ‘Creamy’ Mashed Cauliflower
- 12. www.myeasypaleomeals.com Directions • Put afew inchesofwaterintoasaucepanand bringtoaboil • Add cauliflowertoboilingwaterandcookuntil tender,but notmushy(approx. 15 –20 mins.) • Placegarlic,coconutoil,coconutmilk ,salt& pepperandheat forapproximately1 or2 mins. • Add cooked cauliflowertococonutmilkmixture and heatforthroughforapproximately5 mins. • Roastsquashfor30 to 40 minutesuntil squashis tender • Removecauliflowerand coconutmilkmixture fromheat andpout intoa foodprocessorand pureeintodesiredtexture • Add desiredseasonings,totaste • Garnishwithfreshchives,ifdesired Tip#1: Useasasubstituteformashedwhitepotatoes Tip#2: Youcanstoreinrefrigeratorforfutureusefor up to5days Photo: Jacqueline ‘Creamy’ Mashed Cauliflower
- 13. www.myeasypaleomeals.com Ingredients • 1 zucchini per person per serving • Sea salt andground black pepper, to taste • 1 tablespoon of coconut oil orextra virginolive oil ‘Zoodles’ ZucchiniNoodles
- 14. www.myeasypaleomeals.com Directions • Use julienne peeler toslice zucchini into noodle like strips • Place zoodles in bowl and sprinkle with sea salt • Allow zoodles tosit for 20 to30 mins. • Heat non-stick pan over medium heat and sauté zoodles in drypan, stir zoodles constantly toprevent burning for approximately 1to 2 mins. • Once tender, reduce heat andsprinkle oil over zoodles andcontinue tostir • Adddesired seasonings , totaste • Tip#1:Use as a substitute for pasta • Tip#2:You can use raw zoodles in lieu of lettuce fora nice, crisp salad • Tip#3:You can prepzoodles andstore in refrigeratorfor approximately 4 or 5 days until you’re ready to cook them Photo: Elana’s Pantry ‘Zoodles’ ZucchiniNoodles
- 15. www.myeasypaleomeals.com Reach out to us around the Web: website: www.myeasypaleomeals.com Twitter: @myeasypaleomeal email: gray@myeasypaleomeals.com Pinterest: pinterest.com/myeasypaleomeal Facebook: My Easy Paleo Meals Google+: GrayHayes The End