I apologize that it took me an extra few hours to get this post up, my hosting site was doing some maintenance so I wasn’t able to access my blog for most of the evening. On a happier note, as promised, here is my continuation of Paleo 101. Yesterday’s information was a bit of an overload, but I needed to hit the ground running! Today I will finish off with the food list and also include some yummy recipes!
My number one grocery store tip for you is to hang out in the parameter, don’t spend too much time is the aisles, there is not much that you can eat in there anyways. You will focus on produce, meats, the deli, and a bit in the refrigerated section. The few things that you can take home in the aisles are listed below.
—15. For those days when you need a little sugar in your life, you can reach for more natural sweeteners in the form of honey and agave nectar. You will find in most treat recipes that need to be baked that one of these is always an ingredient. Like I said in yesterday’s post, DO NOT GIVE ANYTHING WITH HONEY, EVEN THINGS THAT HAVE BEEN BAKED TO AN INFANT UNDER THE AGE OF ONE.
—16. For bases to our sauces and dishes we use tomatoes. Wal-Mart here in town, and most that I have visited sell a brand called Glen Muir Organics. I find this on the top shelf next to the tomato sauces. It is definitely Paleo friendly! I buy the tomato sauce, the fire roasted tomatoes (great for salsa!), the tomato paste (however most tomato paste is okay, just check your ingredients) and the diced tomatoes! I keep a stock of all of these goods in my pantry, they are very versatile!
—17. What do I snack on!!? I know a lot of people ask me this question, but the answer isn’t one that you want to hear. There is no secret Paleo aisle at your grocer that sells Paleo friendly Oreos or candy bars. You will have to recreate your idea of what a yummy treat is. We eat nuts (check the ingredients, you want them as pure as possible) from the Grocery Store, Fresh Market in Lafayette, or Fresh Pickens Market in Lafayette. We also eat lots of fruit and veggies (roasted cauliflower, sweet potato chips-homemade of course, and bananas with almond butter), olives are wonderful snacks and they are so good for you! Wal-Mart, and many other grocers sell a brand of olives called Lindsay Naturals. They carry both green and black olives. They are quite tasty, and Hattie enjoys some olives in the afternoon from time to time! You can find Plantain Chips at Wal-Mart (near the produce, on a side shelf with the nuts and squeezable fruit purees) and if you search the web, pinterest, or recipe books you will find many ways to make Paleo ice cream, Paleo popsicles, Paleo cookies, and so on and so forth. You may be able to find some Paleo friendly beef jerky if you look hard enough (most all jerky is loaded with sugar) or you can dehydrate your own! When we need a quick “go to” treat, or even an easy food to take along on the run, we reach for a Lara Bar. I buy these at Wal-Mart, but Whole Foods and other stores most likely carry more of a variety than what I have to choose from. I ultimately stick to one flavor because that is the only Paleo friendly flavor that my store carries. It is Apple Pie, and I think it tastes delightful. The peanut butter cookie flavor tastes just like a boiled cookie, but alas, it contains peanuts, which is a legume….womp womp womp. Lara Bars contain all Paleo friendly ingredients (for the most part, certain flavors may not be Paleo a-okay, read your labels) the main ingredient that adds all of the sweet tastiness is dates. You can find dates at most any grocery store and lots of Paleo treat recipes call for them. They remind me a lot of raisins, which leads me to my next treat, raisins or dried plums! (always check your dried fruit before purchasing. Some brands contain ingredients that are not so Paleo friendly) I can find a brand of dried fruit chips at TJ Maxx and Marshalls at times called Bare Fruit. Their apple chips are divine! You can buy a variety package on Amazon, should you be curious and cannot find them locally. Don’t ever be afraid to ask for what you need either, many times I have left notes at the register at Wal-Mart asking for a certain product. I have already delivered this letter to the manager at my local Wal-Mart, but you should do the same at yours if you would like to see these snacks on the shelves. Be a skeptic as you grocery shop. Just because something says “All Natural” or “Organic” doesn’t mean it necessarily is….you want to read your labels and do your research.
Now on to the recipes!! (All of these recipes are adapted, or borrowed from someone else, I am not the creator of them nor do I claim to be) Follow the links to the original recipes! (In case you haven’t discovered this yet, the pink words means that they are linked to a corresponding site, click on them to be taken to a new window with more information on that particular item)
You will need to make a few staples to keep on hand that will help you make a variety of other dishes such as:
adapted from Our Paleo Life
- 2 eggs at room temperature
- 4 Tbsp Fresh Lime or lemon Juice at room temperature
- 1 tsp Dry Mustard
- 1 tsp Sea Salt
- ½ cup plus 2 cup Light Olive Oil (NOT extra virgin)
- Place the eggs and lime or lemon juice in a blender or food processor). Let them come to room temperature together, about 30-60 minutes.
- Add the dry mustard, salt, and ½ cup of the olive oil. Mix until well mixed – about 20 to 30 seconds
- Start pouring the remaining 2 cups of olive oil VERY SLOWLY through the opening in your blender/processor lid. Seriously, very slowly!
- Continue until all the oil is done. Never dump it, even at the end. Keep a SLOW, steady stream the whole time. This may take up to 5 or 6 minutes.
- When all the oil is done, stick it in the fridge and wait about an hour before using it.
You may find a mayo recipe you like better, I suggest experimenting… some call for regular mustard so you won’t need the powder form, which by the way is with the spices and is called ground mustard. Mayo for my mom is hit or miss, she has a love/hate relationship with the Paleo mayo. I think it depends on what color pants you are wearing that day on whether it will come out or not (hehe) Mine works for me most every time but mom’s turns to liquid on her…if this happens to you stick it in the back of your ice box for a day or two and see if it will set or not before you write it off. To be honest I don’t use the whole 2 cups (try not to shoot yourself as you are adding it at half the speed of smell…it really requires patience.) I stop when it looks mayonaisey (it’s a word, I just created it..). You keep this in the fridge for however long your eggs are good for. Usually a few weeks is okay. We use Paleo mayo to make Paleo ranch dressing, tuna salad, chicken salad, deviled eggs, and many more creamy wonderful concoctions!
UPDATE 11/2013: My mother has switched to her food processor instead of her blender when making mayo, and EVERY SINGLE batch comes out perfect now, no more botched mayo. So use a food processor. Not a blender.
Which leads me to…..
Also from Our Paleo Life
- ½ cup Paleo Mayo
- ½ cup canned Full-Fat Coconut Milk
- ½ tsp Apple Cider Vinegar
- 1 large clove Garlic
- Sea Salt, to taste
- Fresh Ground Black Pepper, to taste
- 2 Tbsp Fresh Dill (optional)
- Combine the mayo and coconut milk, whisk together.
- Add apple cider vinegar and whisk to combine.
- Crush the garlic clove with a little bit of salt to form a paste. Add to the mayo mixture with some pepper and whisk to combine.
- Add in the dill and stir to combine.
- Refrigerate for at least an hour before using to let thicken
Ye Be Warned… this is not Hidden Valley-you have to lower your expectations…it can still hold its own however, and I love to eat my veggies covered in Paleo ranch dressing! Add more or less dill depending on your preference. We use ground dill, not fresh and you find that in the spices. Keep for as long as your eggs would be good for.
Our Paleo Life
- ½ cup Pomegranate Vinegar (or regular vinegar and a few raspberries, or even strawberries!!)
- ½ cup Olive Oil (any type is fine) I suggest Light however. Any other is overwhelming.
- 2 cloves Garlic, minced
- 1 Tbsp Dijon Mustard
- 1 tsp Sea Salt
- Combine everything in a jar and shake it up. If you’re using fresh berries, crush them up first. Otherwise, stick everything in your blender and mix.
This is yummy on salads. It is so fruity and tangy. I love this stuff.
From Multiply Delicious
- 1/2 tablespoon coconut oil
- 3 cloves garlic, minced
- 1/4 cup sweet yellow onion, finely diced
- 1 1/2 tablespoons Dijon Mustard
- 1 teaspoon apple cider vinegar
- 1 teaspoon coconut aminos
- 1 teaspoon paprika
- 1/8 teaspoon cayenne pepper
- 1/4 teaspoon sea salt
- Juice of 1 lemon
- 1 1/3 cup low-sodium chicken broth
- 1 – 7 ounce jar or can tomato paste
- In a sauce pan, heat coconut oil on medium heat. Add garlic and onion, and sauté until soft and translucent.
- Add mustard, apple cider vinegar, coconut aminos, paprika, cayenne pepper, and salt, and continue to sauté (about 30 seconds).
- Add lemon juice, chicken broth, and tomato paste, and whisking all ingredients together until smooth.
- Bring to a light boil, reduce to simmer, and slightly cover with lid. Simmer for 30-45 minutes, and let cool.
- Sauce can be stored in an airtight container in refrigerator up to 1 week.
from Life’s a Mom
1 15 ounce can Muir Glen Reserve organic tomatoes
1 15 ounce can Muir Glen Reserve organic, fire roasted tomatoes
1 clove garlic
1/4 cup chopped green onions
1 large handful cilantro
juice of 1/2 lime
1/4 cup sliced jalapenos
Combine all ingredients in the bowl of a food processor. Pulse until smooth. Bake some sweet potato chips, or use plantain chips and enjoy! I also like to pour a little salsa over my baked chicken for a tasty kick! Yum!
Now that you have a little information under your belt, why don’t you do a little web searching of your own and find a few more recipes that you think meet your fancy. Use your knowledge as power! My next post will contain ways that you can plan ahead in order to have leftovers for lunches and even how to pack lunches on the go that are Paleo friendly! I hope ya’ll have enjoyed your Paleo 101, and learned at least one thing that can help you lead a cleaner, more nutritious life! Happy eating!
Orange slices, scrambled eggs with spinach and mushrooms, and almond milk
Hamburger Steak covered in onions and butternut squash slices, steamed broccoli, baked sweet potato, and a carrot stick
Sweet Potato and Avocado-even Hattie likes Paleo eating!
Banana pieces slathered with almond butter