Civilized Caveman https://civilizedcaveman.com Easy Paleo Gluten Free Recipes - Wellness - Truth Wed, 28 Jul 2021 18:15:01 +0000 en-US hourly 1 https://wordpress.org/?v=5.8.1 https://civilizedcaveman.com/wp-content/uploads/2017/10/cropped-icon-80x80.png Civilized Caveman https://civilizedcaveman.com 32 32 The Alkaline Diet and A Recipe https://civilizedcaveman.com/articles/the-alkaline-diet-and-a-recipe/ https://civilizedcaveman.com/articles/the-alkaline-diet-and-a-recipe/#respond Sat, 20 Mar 2021 02:51:40 +0000 https://civilizedcaveman.com/?p=26723 It’s official, eating a healthy Alkaline Diet keeps you away from the doctor. The alkaline diet is one of the healthiest diets you can follow for good health. This diet is based upon more alkaline-forming foods than acid-forming foods or neutral foods. Actually, this is what the famous 70/30 alkaline diet rule is all about; …

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It’s official, eating a healthy Alkaline Diet keeps you away from the doctor. The alkaline diet is one of the healthiest diets you can follow for good health. This diet is based upon more alkaline-forming foods than acid-forming foods or neutral foods. Actually, this is what the famous 70/30 alkaline diet rule is all about; 70 percent alkaline-forming foods and 30 percent acid-forming foods or neutral foods. 

Why The Alkaline Diet Promotes Good Health

According to health experts, bacteria and viruses are some of the most common causes of diseases. Yet these disease risk factors need specific pH environments to grow and thrive. In other words, they grow best around a neutral pH environment, even though some can do well in high pH environments. We call those “acidophiles”. 

A neutral pH environment is characterized by negative acidity and alkalinity. In other words, it’s neither acidic nor alkaline. A high pH level is characterized by high acidity and low or zero alkalinity. 

Nonetheless, the acidity vs alkalinity balance in the body is determined by the types of food we eat. Nonetheless, all the foods we eat can be grouped according to their pH scales. Speaking of which, we have acidic foods, alkaline foods, and neutral foods. Acidic foods will increase the body’s acidity level whereas alkaline foods will do the exact opposite. That is to say, they will lower the body’s acidic level and increase its alkalinity level. Meanwhile, neutral foods will neither raise nor lower the body’s acidity or alkalinity levels. Just as the name suggests, their effects on the body are neutral. 

Thus the alkaline diet promotes good health by providing alkaline foods. As said earlier, these foods generally raise the body’s alkalinity level. This creates an unfavorable environment for disease-causing pathogens to survive, leading to great health. 

Examples of Alkaline-Forming Foods

Just as their name implies, these are foods that contain alkaline-forming substances that can raise the body’s pH level, leading to increased alkalinity. They include but are not limited to the following;

  • Tofu.
  • Vegetables e.g kale, broccoli, beets, cucumber, radishes, rutabagas, turnips, sweet potatoes, and yams. 
  • Some whole grains such as barley, wheat, and alfalfa grasses.
  • Fruits such as avocados, bananas, cantaloupe, figs, lemons, honeydew, limes, and watermelon.

Examples of Acidic-Forming Foods

Just as you may think, acid-forming foods lead to increased acidity in the body. They include but are not limited to the following:

  • Pumpkin seeds and sunflower seeds. 
  • Some nuts such as cashews, walnuts, and pecans. 
  • Unsprouted beans.
  • Citrus fruits and juices.
  • Processed grains. 
  • Wine.
  • Alcohol.
  • Sweeteners.
  • Soft carbonated drinks. 
  • Red meat.
  • Cheese and other dairy products.
  • Coffee and other caffeinated drinks.

Examples of Neutral Foods

These are neither alkaline-forming nor acid-forming foods. Foods with a pH of 7 are very rare even though they include;

  • Raw cow's milk.
  • Raw cream.
  • Unsalted, fresh butter.
  • Whey.
  • Margarine and most cooking oils.

Strawberry Coco Chia Quinoa Breakfast

Strawberry coco chia quinoa is a delicious alkaline-diet-based delicacy. Suitable for a light yet filling breakfast, this recipe consists of 70% acidic ingredients and 30% alkaline plus neutral ingredients. Plus, it’s so easy to make that you only need to follow two very easy steps. 

You can source a good number of the required ingredients from your meal kit delivery service. For those who are shopping for a good meal kit delivery provider, I would confidently recommend Home Chef and Hello Fresh. You can read this post to learn more about these similar yet crucial different entities. Covering different aspects such as meal varieties, pricing, packaging, shipping, the ease of ordering food, the article nicely explains the differences between Home Chef and Hello Fresh. 

Besides the two, Sun Basket is another worthwhile option. It’s worth noting that the entity works just like other top meal kit delivery services out there including the above. 

Source: thenewpotato.com

What You Will Need for a 4 Servings Strawberry Coco Chia Quinoa Breakfast Recipe

i. Total time: 25 minutes(prep time;5 minutes + cook time; 20 minutes).

ii. Recipe yields: 4 strawberry cocoa chia quinoa breakfast servings.

What You Will Need

i. A fine sieve. 

ii. A medium saucepan with a lid.

iii. A source of heat. 

iv. 4 serving bowls. 

Ingredients 

i. 3 tbsp. cocoa powder.

ii. 1 cup dry quinoa.

iii. 3 tbsp. Maple syrup or agave nectar/syrup. 

iv. 1-2/3 cups divided non-dairy-milk of choice. N/B: You may use almond milk, hemp milk, rice milk, or soy milk.

v. 1 cup water.

vi. 2 cups quartered strawberries. 

vii. 1 tsp. vanilla extract.

viii. 1/4 cup mini vegan chocolate chips(optional).

ix. 1 cup unsweetened shredded coconut, regular or toasted coconut chips/flakes.

x. A pinch of salt or more to taste. 

Directions:

Step 1: Cook the quinoa plus the corresponding ingredients;

i. Rinse the quinoa with the sieve. 

ii. Then, add the rinsed quinoa to the saucepan.

iii. Next, add 1 cup water and 1 cup non-dairy milk to the pan.

iv. Similarly, add the vanilla extract, the syrup, and the salt to the pan. 

v. Now, turn on the burner(your source of heat).

vi. Put the saucepan on heat and bring its content to a boil.

vii. Once the content starts boiling, lower the heat to medium and let the content simmer while covered for about 15 minutes.

Step 2: Finalize the cooking;

i. Once the quinoa is creamy and has absorbed all of the liquid, stir in the remaining 2/3 cups non-dairy milk, the cocoa powder together with the extra sweetener to taste(if you like). 

Step 3: Serve and enjoy while still warm;

i. Divide the quinoa between the four serving bowls. 

ii. Top each bowl with coconut flakes, berries, and vegan chocolate chips(if desired).

iii. Enjoy the meal!

Final Thoughts

Following the alkaline diet can be a great way to live a healthy, quality life. This diet helps keep disease-causing microbes away from your body, safeguarding you against various diseases. If you want to start the diet, strawberry cocoa chia quinoa can be a great way to begin. This delicacy is very easy to prepare. All you need is the above recipe, making sure to adjust the quantities of your ingredients according to the number of servings you wish to achieve. 

 

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Goopy https://civilizedcaveman.com/recipes/goopy/ https://civilizedcaveman.com/recipes/goopy/#respond Sun, 07 Mar 2021 22:59:08 +0000 https://civilizedcaveman.com/?p=26696 Goopy? I get it. Some explanation is probably needed around the not-so-appetizing name of this recipe, but I promise you, the ease and flavor are worth giving this one a try! Plus, “goopy” is just fun to say. Ok – the story around the name. I remember it was the end of a week, and …

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Goopy?

GoopyI get it. Some explanation is probably needed around the not-so-appetizing name of this recipe, but I promise you, the ease and flavor are worth giving this one a try! Plus, “goopy” is just fun to say. Ok – the story around the name.

I remember it was the end of a week, and there was a bunch of random ingredients in the fridge, no plan for dinner, a grocery run needed, and an exhausted mama (me). So, I grabbed everything that was in the fridge that needed to be used. You better believe, if it was in there, I sure did use it. We were shocked at how good it actually turned out! In fact, it brought back memories of the boxed hamburger helper we used to eat as kids (please don't eat that).

Our son was maybe 2 at the time and so naturally, we asked him what we should call the meal because I was definitely going to be making it again. He said, “goopy”, and so friends, ‘Goopy' remains the name!

Some notes

All the veggies & a bit of protein

This is really a “can't do wrong” kind of meal. Have veggies that need to be used? Throw them in. I've used various squash, zucchini, potatoes, and more. I always follow the mentality that my dinner plate should be 75% vegetable-based and 25% protein. This dish definitely allows that, but the veggies and seasonings can, and should, vary depending on what you have laying around! It's a great dish for the end of the week to use up the rest of the week's produce. You can also use any kind of meat you like. Chicken, beef, turkey, sausage – go nuts!

To noodle or not to noodle?

This is chef's choice! I know that most “noodles” don't follow the Paleo lifestyle, but there have been times that this meal needed a little more bulk. For the images used here, I used chickpea noodles. Sometimes a black, or wild, rice adds really nice dimension, too.

Other potential Goopy add-ins

Before we really refined our diet, I have also added beans and cheese to the mix. While we generally steer clear of beans now, there are tons of options for non-dairy cheeses that can be added in order to add some amazing creaminess. I highly recommend using your favorite nondairy cheese! Finally, hot pepper flakes are my personal favorite! I don't get to use them often because my kids aren't a fan of the spice, but if I had it my way, I'd season that meat up with a generous pinch!

Goopy sharing is caring!

Please share your rendition of this recipe! Start with what I've shared here, and then GET CREATIVE! If there is ever a recipe you shouldn't be afraid of messing up, it's totally this one! I'd love to see what you've done with it. Use the hashtag #goopy and tag me so I can celebrate your creations with you!

As always – have fun, be creative, and find joy in the process!

 

Print

Goopy

Course Dinner

Ingredients

  • 1 1/2 tbsp olive oil divided
  • 1 tsp garlic powder
  • Salt
  • Pepper
  • 1/2 cup beef or veggie broth
  • 2 cups broccoli florets
  • 1/2 large, yellow onion diced
  • 1 bell pepper, any color diced
  • 14 oz bag coleslaw mix
  • handful spinach and/or kale chopped
  • 1 lb ground beef
  • noodles or rice optional

Instructions

  • Cook pasta or rice according to package instructions. Set aside.
  • Heat 1 TBSP olive oil in large skillet over medium-high heat. Cook the ground beef, breaking up into pieces. Season with garlic powder, salt, & pepper. Once browned, remove with a slotted spoon to a paper towel-lined plate. Set aside.
  • Drain any excess fat from skillet and add remaining olive oil. Cook the broccoli, diced bell pepper & onions until soft.
  • Add minced garlic and cook for another minute, stirring continuously to avoid burning. Season veggies with more salt & pepper.
  • Add broth to the skillet followed by the bag of coleslaw mix. Cook until the coleslaw mixture has become soft.
  • Return the cooked, ground beef to the skillet.
  • Add the handful of greens and cook until just wilted.
  • Stir in your pasta or rice.
  • Serve immediately and enjoy!

I Can Help!

Hi! As a fitness and nutrition strategist, I work to help people take small steps toward lasting health change. These steps will be positively disruptive to your life and health! And the best part?! They won't require you to completely shake up and change your day-to-day routine. Together, we will navigate your lifestyle, current health status, environment, and health/fitness goals to create steps to uniquely fit who you are. If you tried this recipe, please consider reviewing it and sharing it with friends! If you're in need of some guidance when it comes to clean and healthy eating without sacrificing the wonders of great food, I'm your person! Please feel free to email me at amandaaddis86@gmail.com to schedule an initial consultation.

~ Amanda

Jalapeno Apricot Glazed SalmonAmanda Haile is a Nutrition & Fitness strategist with 8 years experience. She coaches others on building health from the inside out and uses her own experience battling hidden disease to teach people that their environment (mental, physical & emotional) has greater influence on their health than they may understand. Her signature style is to teach people how to take baby steps toward health, so that changes stay exciting, are manageable and sustainable. Feel healthier and more confident so that you’re living a life of health, joy, and happiness that will bleed into your success and relationships. You can follow her on Instagram at @amanda.m.haile

 

 

Interested in eating more healthy for life?

Listen to our friends over at Wellness Force Radio to learn about the “5 Must Have Nutrition Fundamentals”

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Jalapeno Apricot Glazed Salmon https://civilizedcaveman.com/recipes/jalapeno-apricot-glazed-salmon/ https://civilizedcaveman.com/recipes/jalapeno-apricot-glazed-salmon/#comments Wed, 17 Feb 2021 23:49:49 +0000 https://civilizedcaveman.com/?p=26644 While it is still early in February, I am certainly craving those lighter and fresh tastes of warmer days. Enter this incredibly yummy jalapeno apricot glazed salmon that gives you a little sweetness and a little spice, but just remains oh so very nice. Too much? Sorry. I'd love to take credit for this recipe, …

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While it is still early in February, I am certainly craving those lighter and fresh tastes of warmer days. Enter this incredibly yummy jalapeno apricot glazed salmon that gives you a little sweetness and a little spice, but just remains oh so very nice. Too much? Sorry.

I'd love to take credit for this recipe, but jalapeno apricot glazed salmon is actually my husband's creation. Truthfully, I'm not a big seafood fan, but he used this recipe to get me to try salmon. Now, as far as salmon is concerned anyway, I'm hooked! Man! I'm am on it today!

Let's chat ingredients and then dive into some simple cooking leaving you with a surprisingly complex, yet satisfying, taste.

Salmon

Wild caught is a must! anything else is not eating good sources of food, is exposed to harsh chemicals, and not containing anything we want in our bodies. Also the taste is just superior in my opinion.

Avocado Oil

Avocado oil has a higher smoke point than olive oil and is also another great source of healthy fats. The taste is light, so I love to use it when cooking! Grab a good, organic version and you're ready to go.

Jalapenos

This is where chef gets to play a bit. choose your jalapeno based on the level of heat effort you want to put into the meal. We use a jar of already sliced, tamed jalapenos, but feel free to grab some hotter, fresh versions. Remove your seeds, slice, and go wild. You need about 16 ounces for this recipe, so having a jar tell you the amount is also nice. Plus, when you have what feels like 1000 kids running around with different levels of homework, soccer, dance, and all the things, having dinner ready in under 30 is a gift.

Apricot Preserves

Homemade is best but, I don't know about you, I'm not making much jam right now (see above when I explain why jarred jalapenos are our go-to), so we grab a 10 ounce jar of no sugar added (or otherwise sweetened with honey), jam. Apricot are naturally very sweet, so you're not going to miss anything by purchasing a version without sugar. The less ingredients in your jam, the better!

The Rest

The big wigs in this recipe are covered, but there are some smaller players that play a big role for this dish. Salt, pepper, garlic (2-3 cloves), and spicy brown mustard (2 tablespoons). Season the salmon with salt and pepper to taste after covering your fish in the avocado oil. The garlic and spicy brown mustard just add to the dimension and complexity of flavor in the apricot glaze. Feel free to adjust according to taste! Finally, an additional tablespoon of oil is needed when cooking the glaze. You can use more avocado oil, or olive oil. Both work well!

Sides

A colorful plate is a generator of joy for me, so I love pairing this pinky-orange dish with some bright green asparagus or brussel sprouts. These can be easily seasoned and roasted while the salmon bakes to keep the entire meal simple. If you want to veggie load some more, place your salmon and sauce on top of some cauliflower rice. A colorful coleslaw would truly be mouthwatering, too! You're the chef! Have fun :)

*P.S. This glaze is also incredible on pork!

Jalapeno Apricot Glazed Salmon
Print

Jalapeno Apricot Glazed Salmon

Course Dinner
Keyword apricot, easy, glaze, jalapeno, salmon, spicy, sweet
Servings 4

Ingredients

  • 1.5-2 lbs Wild Caught Salmon pink, sockeye, silver, king
  • 2-3 cloves Garlic minced
  • 16 ounces Tamed & Sliced Jalapenos drained
  • 10 ounces Apricot Preserves
  • 2 Tbsp Spicy Brown Mustard
  • 1 Tbsp Olive Oil for glaze
  • 1 Tbsp Avocado Oil for salmon
  • Salt to taste
  • Pepper to taste

Instructions

  • Line a baking sheet with aluminum foil & heat your oven to 350°
  • Rinse the salmon and pat dry
  • Place the salmon, skin side down, on the prepared baking sheet. Cover the salmon with the avocado oil. Sprinkle all over with salt and pepper and create a pouch with the aluminum foil around the fish, or cover with an additional piece
  • Bake the salmon at 350° for 12-15 minutes, or until it begins to flake when pulled with a fork
  • While the salmon is baking, heat the olive oil over medium heat in a small saucepan
  • Add the minced garlic and cook until fragrant - about 1 minute
  • Add the jalapenos and cook until they begin to caramelize - about 7-8 minutes
  • Once the jalapenos begin to caramelize, add the apricot preserves and spicy brown mustard. Let the mixture simmer for 2-3 minutes
  • Spoon the apricot mixture over the salmon and serve immediately

I Can Help!

Hi! As a fitness and nutrition strategist, I work to help people take small steps toward lasting health change. These steps will be positively disruptive to your life and health! And the best part?! They won't require you to completely shake up and change your day-to-day routine. Together, we will navigate your lifestyle, current health status, environment, and health/fitness goals to create steps to uniquely fit who you are. If you tried this recipe, please consider reviewing it and sharing it with friends! If you're in need of some guidance when it comes to clean and healthy eating without sacrificing the wonders of great food, I'm your person! Please feel free to email me at amandaaddis86@gmail.com to schedule an initial consultation.

~ Amanda

Jalapeno Apricot Glazed SalmonAmanda Haile is a Nutrition & Fitness strategist with 8 years experience. She coaches others on building health from the inside out and uses her own experience battling hidden disease to teach people that their environment (mental, physical & emotional) has greater influence on their health than they may understand. Her signature style is to teach people how to take baby steps toward health, so that changes stay exciting, are manageable and sustainable. Feel healthier and more confident so that you’re living a life of health, joy, and happiness that will bleed into your success and relationships. You can follow her on Instagram at @amanda.m.haile

 

 

Interested in eating more healthy for life?

Listen to our friends over at Wellness Force Radio to learn about the “5 Must Have Nutrition Fundamentals”

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The Best Thanksgiving Turkey https://civilizedcaveman.com/recipes/the-best-thanksgiving-turkey/ https://civilizedcaveman.com/recipes/the-best-thanksgiving-turkey/#respond Mon, 23 Nov 2020 23:28:34 +0000 https://civilizedcaveman.com/?p=26422 The Best Thanksgiving Turkey: A Delicious Reason To Be Thankful I can't think of a year that we need a day focused on gratitude more than 2020.  While we might not be gathering in the ways that we're used to this year, I am about to give you a delicious reason to be thankful this …

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The Best Thanksgiving Turkey:
A Delicious Reason To Be Thankful

I can't think of a year that we need a day focused on gratitude more than 2020.  While we might not be gathering in the ways that we're used to this year, I am about to give you a delicious reason to be thankful this Thanksgiving! This is the best Thanksgiving turkey recipe I've done. It's incredibly easy, wildly juicy, and jam-packed full of flavor.

Butter, Fresh Herbs, And Cheesecloth –

Best Thanksgiving Turkey
Herbed Butter

The trick to the best Thanksgiving turkey is in the butter, fresh herbs, and the cheesecloth. The cheesecloth is going to hold on to all the deliciousness of the butter and herbs, creating the juiciest and most gorgeously brown turkey! Whether you're team dark meat or white meat, it won't matter! You'll be a fan of it all with this recipe. I promise, the little bit of time it takes you to prep those herbs will be worth it!

The Veggies And Versatility –

Best Thanksgiving Turkey

Feel free to play around with your veggies, too. I love all things savory when it comes to my turkey, but adding some sweet potatoes and parsnips would add a delectable sweetness. It's hard to go wrong. You can even mix your broth with a bit of your favorite wine to spice things up a little! That's the beauty of the recipe – it's versatile and delicious any way you tweak it, so go wild!

 

Eat The Best Thanksgiving Turkey & Fill Cups With Joy!

Best Thanksgiving TurkeySo friends, crack open that bottle of wine. Put on all the holiday movies (or football if that's your thing). Make those sides and be prepared to have the best Thanksgiving turkey you've ever had. Remember to recognize all the joys while you hustle and bustle, too. The sounds, the smells, the food you're able to eat, the warmth of your home and the people in your life. The joy is there for you, you just have to take it. Be blessed and be full!

<3

Best Thanksgiving Turkey
Print

Best Thanksgiving Turkey

Course Dinner
Cook Time 3 hours

Equipment

  • Roasting pan
  • Cheese cloth

Ingredients

  • 12.5 lb Turkey
  • 1.5 tbsp Fresh thyme minced
  • 2 tbsp Fresh sage minced
  • 3 tbsp Fresh parsley minced
  • 2 tbsp Fresh rosemary minced
  • 1 small head of garlic minced
  • 1 lb Grass fed butter room temperature
  • 2 Medium yellow onions quartered
  • 4-6 Carrots
  • 4-6 Stalks of celery (keep the butts)
  • 1 Large red Onion quartered
  • 1.5 lb Multi-colored, fingerling potatoes
  • 32oz turkey or chicken stock
  • Salt
  • Pepper

Instructions

Prepare the Turkey

  • Preheat your oven to 350° F
  • Remove innards from neck and body cavities. Set aside.
  • Using paper towels, dry your turkey.
  • Generously season bird (including cavities) with salt and pepper.

Prepare the Seasoned Butter

  • Place all the butter in a bowl.
  • Add all your minced herbs and garlic to the butter.
  • Using your hands, mix the herbs evenly throughout the butter.
    Best Thanksgiving Turkey

Bringing it all Together

  • Place all your veggies (except one of the quartered white onions) evenly across the bottom of your roasting pan.
  • Place the turkey on top of the vegetables.
  • Use 1/3 of your butter mixture and rub under the turkey skin. You will need to break through the fascia to be sure you're covering as much of the bird as possible.
  • Place about 2 tbsp of the butter mixture, celery butts, and one quartered, white onion inside the body cavity.
  • Rub the remaining butter mixture all over the skin and body of the bird.
    Best Thanksgiving Turkey
  • Cover the turkey with the cheesecloth, pressing it into the butter evenly around the bird.
    Best Thanksgiving Turkey
  • Sprinkle any remaining herbs, salt and pepper over the vegetables.
  • Add enough broth to fill about 1/2 of the roasting pan.
  • Bake for 3 hours (approx. 13 per lb), basting every 15 minutes for the last hour.

 

About the Author

Salt, Sugar, & Fat - Food Addiction & Poor Health

Amanda Haile is a Nutrition & Fitness enthusiast with 8 years experience. She coaches others on building health from the inside out and uses her own experience battling hidden disease to teach people that their environment (mental, physical & emotional) has greater influence on their health than they may understand. Her signature style is to teach people how to take baby steps toward health, so that changes stay exciting, are manageable and sustainable. Feel healthier and more confident so that you’re living a life of health, joy, and happiness that will bleed into your success and relationships. You can follow her on Instagram at @amanda.m.haile

 

 

Interested in eating more healthy for life?

Listen to our friends over at Wellness Force Radio to learn about the “5 Must Have Nutrition Fundamentals”

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Paleo Go-To Products and Hacks https://civilizedcaveman.com/recipes/paleo-go-to-products-hacks/ https://civilizedcaveman.com/recipes/paleo-go-to-products-hacks/#respond Thu, 19 Sep 2019 06:29:50 +0000 https://civilizedcaveman.com/?p=25979 As a young, and frugal-minded, student, cooking for me has become an art. Every artist has their go-to genre, how they complete the piece is a different story. Sometimes the art is intricate and detailed, sometimes the art is in the efficiency of creating a similar masterpiece. Below are some of my favorite go-to products …

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As a young, and frugal-minded, student, cooking for me has become an art. Every artist has their go-to genre, how they complete the piece is a different story. Sometimes the art is intricate and detailed, sometimes the art is in the efficiency of creating a similar masterpiece. Below are some of my favorite go-to products and how I use them, as well as some hacks to save time in the kitchen so you can spend more time eating and getting back out there!

TJS Umami Seasoning

Mustard, Red Chili Flakes, Garlic- what could be a better mix? Everyone’s favorite speciality store has done it again. This seasoning blend includes some bold spices, as well as dried porcini mushrooms. Fun fact: Porcini has the HIGHEST levels of beta-glucans, the antioxidant component of adaptogenic mushrooms, followed by the shiitake mushroom. I love roasting potatoes in this, or use it to season your favorite cut of grass-fed steak!

HOPE Foods Nut Based Dip

So if you’re a fiend for Mediterranean food, especially hummus, try HOPE Foods Almond&Cashew dip! Pick your favorite flavor (mine happens to be the Roasted Garlic) and use it every chance you can- seriously. Dip for veggies, a savory spread for toast, or slather it on some salmon and roast/broil for HOPEfully the best Creamy Roasted Garlic Salmon of your life.

 

Paleo Go-To Products and Hacks Roasted Garlic Salmon

 

Primal Kitchen Teriyaki

Here at CC, we believe in high quality and trusted brands that give us the good, warm feeling of eating our favorite foods, while staying healthy. Primal Kitchen by far is the leading brand to do this. From collagen-based protein bars, to avocado mayo, PK has taken over grocery store aisles, making healthier alternatives incredibly accessible. Growing up, I LIVED for a solid teriyaki chicken bowl. Now being gluten-free and conscious of sugar-consumption, Primal Kitchen’s No-Soy Teriyaki is bringing me right back to my childhood. With no sugar added and made from only whole food-based ingredients, this sauce is great to have on hand when your Hawaiian food kick hits.

Paleo Go-To Products and Hacks No Soy Teriyaki Chicken

 

RX/Epic/Lara Bars

Literal lifesavers. If you’ve ever completed a Whole30, you know the sentiment. But aside from being a good emergency bar, these brands make protein bars what they should be: about the protein. Many popular protein bars are either filled with sugar (so as much as candy bars) or have low-quality protein sources. EPIC meat bars are perfect when you something hearty, and RX for a good pre or post-workout bite. For me, especially during my W30, having RX bars, or Larabar/HardBoiled egg combo, was essential during long-serving shifts. I highly recommend these to my clients who are active and need a go-to snack that will keep up with them.

 

Paleo Go-To Products and Hacks Date Nutrition Ingredients

 

On-hand Nourishment: Cedar Lane Paleo Bowls

I recently stumbled upon these on a grocery haul at my local Sprouts. Now, a freezer TV Dinner? Aren’t those, like, bad? Not these ones! Low in sodium, high in real food. Cedar Lanes new Paleo Dinner Bowls are my new favorite on-hand dinners. I’m all about connecting and proper preparation of food, but in this day and age, being convenient is also a priority. I’d rather be fed and nourished with a real food dinner then driving through a driveway and picking up my food at a car-side window.

 

Paleo Go-To Products and Hacks Cedar Lane Paleo Frozen Meal Bowls

 

Cheater's Potatoes

Back to microwave. If I’m prepping a big batch of my go-to potatoes or veggies, I’ll use a steamer- potatoes steamed for approximately 15 minutes and then cooled. For days I haven’t prepped for, sticking a potato in the microwave for 3-5 minutes does the same! Stop here if you’re making a “baked”-style potato. Continue once the potato is slightly cooled for a “roasted”-style potato. Cut up how you like, toss in avocado oil, and broil on high for 2 minutes. Flip potatoes, then broil for another 2 minutes. Just like that, you have perfectly crispy, but soft in-the-center, potato bites- or fries like my Steakhouse Sweet Tater French Fries

 

A Usual Suspect: Tahini and Mustard

Tahini is a sesame-based butter, tasting similar to peanut butter, and is commonly used in Mediterranean dishes to serve as neutral and creamy complement to the bold spices and herbs. To zest it up, I combine tahini with yellow mustard and vinegar (balsamic, AC, or coconut aminos). This can be served as a delicious salad dressing, marinade, or sauce to add to any dish. You can customize the amounts based on how creamy, tangy, or both you want this dressing to be. My favorite way to use? Tossed like a vinaigrette on some roasted Brussel sprouts or broccoli. Fun Fact #2: the polyphenol of mustard enhances the effects of sulfur and it’s bioavailability. Sulfur is a mineral that aids in liver function and detoxing.

 

Seasonal Convenience: Frozen Fruits and Veggies

Another convenient win, and one that doesn’t break the bank. Fun Fact #3: Vegetables and Fruits that are frozen are picked at peak times, meaning in the middle of their season, when they contain the most nutrients. Frozen produce also tends to be cheaper regardless since these products are not dependent on a seasonal fluctuation. With a rise in demand for organic, it is easy to keep following the dirty dozen and clean fifteen when purchasing frozen produce!

Mushrooms

Mushrooms are great for paleo because they contain plenty of nutrients and have disease-preventing properties. They are a good source of fiber, selenium, and many other nutrients. Mushrooms can be chopped up for any use you need them. Some of the commonly found mushrooms can be sautéed and mixed in your favorite dishes to enhance their flavor and texture. 

If you love mushrooms, you can try growing them using a ready-made mushroom grow kit. The kits are quick and easy to set up and require little maintenance. After two weeks or so, your kits will be growing your favorite mushrooms. 

 

Go-To Pesto

Got some greens that you’re trying to use before they go bad? Use this recipe or another similar one here for a nutrient-dense and minimal pesto. Use the same amount of greens as what is called for and blend away. Pesto is also one of my top go-to to batch make. Making a big batch will be useful for a quick pasta sauce or toss with roasted veggies and sun-dried tomatoes.

 

Slow and Steady wins the Appetite

Lastly, who doesn’t love a slow-cooker idea (or InstantPot for our new-aged folks like myself)? Whether it’s chili, like this one, or Salsa Verde Chicken, meal prep or cooking for a large crowd is easy when you have this option. For my usual Salsa Verde Chicken, take two pounds of chicken breast, 1 can of Salsa Verde, and spice it up with 1 ½ TBSP of cumin, onion powder, garlic powder, and paprika. Let simmer until chicken is tender. Remove from pot, shred, and then place back into pot to simmer until ready to serve.

 

 

About the Author

Tatum Guerrero Rooted Tates BiographyTatum Guerrero is an aspiring Registered Dietician and (soon-to-be) Certified Nutritional Therapy Consultant. Through her journey of adopting a Paleo lifestyle, Tatum has been able to learn how proper nutrition can heal the mind and body. She hopes to use her credentials to emphasize the importance of whole, real food and make these options more accessible to youth and at-risk groups. You can follow her at RootedTates Instagram, or her website, therootedlife.online.

 

 

 

 

 

 

Want to learn which ingredients are the best to cook with?

Check out our friends over at Wellness Force Radio and learn about how good nutrition impacts your health with Udo Erasmus:

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