Tag Archives: paleo

5 Things I Learned at PaleoFX

5 Things I Learned from PaleoFX | stupideasypaleo.comWhat’s new in the Paleo-sphere?

It seems like the movement and community are growing rapidly by the day, and the wild, wild West, tumbleweed era is over. What was once limited to a loose network of websites and a couple books has expanded into an industry. And while more choice may ultimately be better, it’s useful to stop once in a while and consider where things are headed.

I just returned from four days in Austin, Texas where I attended PaleoFX, a conference dedicated to all things Paleo / ancestral health. Besides eating my bodyweight in food around this amazing gastro-city—Picnik, Salt Lick BBQ, Sway and Salty Sow were just a few of the stand-outs—there were some really important take-away messages for me to pass along to you.

So as not to bore you to tears and keep this weekend to the most relevant points, I’ve come up with a list of five things I learned about the state of the Paleo union as it stands right now. In no particular order, five things I learned at PaleoFX:

  • Stress matters. A lot. For influencers, bloggers, scientists and just about everyone else responsible for keeping a finger on the pulse of Paleo, the conversation isn’t just about food anymore. Yes, nutrition matters. Let’s not be daft. But if we are prioritizing nutrition and ignoring everything else in our “do more, sleep when we’re dead” mentality, we’re missing the point.

Finding ways to decrease stressors must happen in concert with efforts to eat better.

  • Paleo-friendly companies are popping up by the day. Those who have been around a while are expanding, too. While the general premise of Paleo is pretty simple—focus on whole, nutrient-dense foods—there is a market for pre-made products such as jerky, salad dressing and even toothpaste that fits the Paleo lifestyle.

Some of my favorites that I saw this weekend: Epic bars (look for their new Thunderbird fruit and nut bars!), Tessemae’s salad dressing, Exo cricket protein bar (not kidding!), Cappello’s grain-free pasta, Kasandrinos olive oil, Vital Proteins gelatin and collagen, Primal Pacs jerky, and The Dirt bentonite clay tooth powder.

  • Paleo is more grey than black and white. Yes, starting with a list of “eat this, don’t eat that” is what’s helpful for most people but holding to extremely rigid food lists and attempting dietary perfection probably does more harm than good. The panel “Miserably Healthy,” for example, covered the concept of sacrificing happiness and social time for the pursuit of dietary perfection. Yes, it’s important to make healthy eating a constant in your life, but living so rigidly that you can’t enjoy it isn’t the end goal.

Read more about my take on the pursuit of perfection here.

  • It takes a village. There is no single Paleo expert. No one face of Paleo. No lone voice. We are a collective of individuals growing this grass-roots movement by the day. It takes cooperation and a mutual focus on what really matters—making lives better—to keep moving things forward. We read, discuss, debate, decide, make mistakes (sometimes) and continue to add to the collective volume of knowledge about this lifestyle. It’s pretty damn liberating to know that people’s lives are quite literally being saved every day because they have the courage to walk away from traditional dietary dogma.
  • Even the most well-known Paleo folks I met were down-to-earth. At the end of the day, we’re all real people who just happen to write blogs or books. I’ve been Paleo for a long while, so I was most excited to finally meet some of my long-time (s)heros in person: Robb Wolf, Mel Joulwan and Liz Wolf definitely topped the list for me, but there were many others, too. It felt like homecoming weekend for sure.

More than anything, this weekend made me proud to be part of this Paleo community, and it invigorated me to keep working harder than ever!

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5 Things I Learned from PaleoFX | stupideasypaleo.com

Do you think you’ll go to PaleoFX later this year in Denver? Or next year in Austin?

April Giveaway: Some of My Favorite Things

April Giveaway: Some of My Favorite Things ($100 Value) | stupideasypaleo.com It’s time for a giveaway and this month, it’s a collection of some of my favorite things, worth $100!

There are TONS of great new companies who support the Paleo / real food lifestyle, and this month, I’m putting a package with some of my favorite products up for grabs!

Included in April’s prize is:

To enter for a chance to win some of my favorite things!

#1 Make sure you’re signed up for my mailing list. (If you’re already signed up, cool! Complete the bonus entries below.)

If you aren’t signed up for my mailing list, use the box below to do that. I never ever ever spam, I promise.

Subscribe to our mailing list

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#2 Leave a comment below telling me which product you’d be most excited to win!

#3 Use the Rafflecopter widget below to finalize your entry and unlock other bonus entries! (This is how the winner will be drawn, so don’t skip this step!)

a Rafflecopter giveaway

The contest ends April 30, 2014 at 11:59 p.m. PST, and the winner will be announced here on the blog by May 2, 2014. Be sure to check back to see if you won!

The winner will be emailed and will have 48 hours to confirm back with his or her full name, address, and phone number to claim the prize. Open to readers worldwide. If a non-US resident wins, an Amazon gift card for $100 will be provided.

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April Giveaway: Some of My Favorite Things ($100 Value) | stupideasypaleo.com

Tell me which thing you’re most excited to try!

It All Started With a Non-Stick Pan

It All Started With a Non-Stick Pan | stupideasypaleo.com

It all started with a non-stick pan and an innocent picture on Instagram.

I was just about to make some homemade ghee, and I posted a photo of the pan with 3 gorgeous sticks of grass-fed butter waiting to get all melty. Then it happened. Someone decided to shame me for using a non-stick pan. The fact that I’m temporarily living with a roommate with all my own kitchen pans packed up in storage was really of no consequence to the shamer who got pretty snarky about me [paraphrase] “not using my influence as I should be.”

It made me angry for a little while, but more than that, it made me think of the image that I and other healthy-living personalities / bloggers put out into the world. And too often, what I see is this expectation that we appear perfect. We tend to get called out on it. It’s exhausting.

But, it’s not just me. Recently, a fellow blogger posted a picture of her dinner—including some wrinkly looking hot dogs—and felt compelled to justify that she’d just microwaved them. Turns out she’d just spent the day preparing a meal for 40 other people and was too exhausted to cook but she didn’t want to get called out for her microwaving ways.

What this makes me question is why we, as a collective, push into non-stick-pan-shamer’s territory and instead of trying to hide that fact we’re not perfect. Yes, I have a responsibility to educate, and I’m well aware of the social audience that I get to work with on a daily basis. I don’t take that lightly.

But what I don’t want to convey is that if you can’t afford to grow your own produce in pristine soil that’s then washed by unicorn tears and dried by fairy wings, you suck and might as well pack it in. It’s this tendency to jump on each other’s imperfections that really has to stop. The dietary elitism isn’t serving us.

So you know what, InstaShamer, here are a list of other imperfect things I do:

  • Bake food on aluminum foil sometimes! Oh, the horror.
  • Wash my hair with regular shampoo and conditioner. (Gave no ‘poo an honest try a few times…I didn’t love it.)
  • Use plastic ziptop bags. Gasp!
  • Consume way too much chocolate. Sometimes even the stuff with soy lecithin.
  • Eat meat that’s not grass-fed or organic. Grass-fed meat from Uruguay makes it into my cart, too.

I could go on.

You know what though? I do lots of other things right, and I don’t need people to think that I’m perfect, just that I’m real. Not only that I’m real but that living a Paleo lifestyle isn’t just doable, it’s awesome. I care about helping others be better, not perfect.

It All Started With a Non-Stick Pan | stupideasypaleo.com

After all, the world needs more encouragers and fewer critics. I’m off to cook my breakfast, and you know what? I’m using that non-stick pan.

It All Started With a Non-Stick Pan | stupideasypaleo.com

Paleo Meal Planning: A How-To

Paleo Meal Planning: A How-To | stupideasypaleo.com

Paleo meal planning doesn’t have to be intimidating, and you’re going to learn the essentials of putting together a one week menu in this post. Cool, right?

Paleo Meal Planning, Step 1: The Weekly Cook-Up

When you eat Paleo, you tend to cook at home (a LOT) but one thing that can slow you down is cooking every single meal fresh, from scratch. By eating leftovers, you’ll be able to reach into the fridge, grab and reheat a meal without having to start the process from step one.

Instituting a weekly cook-up day is the an important part of meal planning. You’ll need to set aside one day a week to do a big shopping trip and a large amount of batch cooking. (Two or three hours usually does it.) Pick a day where you preferably don’t have to work. If you’re off on the weekend, pick Sunday as your big cook-up day.

With enough planning you’ll be able to create meals for Monday through Wednesday. Then, on Thursday, a small trip to the market and a little cook-up will get you through to the weekend. (Adjust according to your days off.)

My must-have tools for weekly cook-up day: a programmable slow cooker, baking sheets for roasting off tons of veggies, a high-speed blender for sauces and soups, and lots of glass-lock containers to store all your tasty eats.

Paleo Meal Planning, Step 2: Create a Template

This is probably the key to a successful meal plan: Create a template that you can pop recipes into by type. That way, you keep the template and vary the recipes week to week so that you’re taking some of the guesswork out.

Here’s what I mean:


Breakfast: Reheated frittata, blueberries, cherry tomatoes

Lunch: Slow cooker beef, roasted veggies, avocado

Dinner: Huge salad with grilled or pan-fried chicken, homemade dressing, nuts


Breakfast: Hardboiled eggs, leftover slow cooker meat, roasted sweet potato

Lunch: One-skillet stir fry, raw veggies, olives or coconut flakes

Dinner: Soup or stew, roasted squash, avocado


Breakfast: Leftover pan-fried chicken, veggie hash, homemade ranch

Lunch: Mixed salad with shredded pork, berries and avocado

Dinner: Tacos or enchiladas, fresh salsa and all the fixings


Breakfast: Egg muffins, fresh fruit, coconut flakes

Lunch: Leftover enchiladas from the previous day

Dinner: Out to eat


Breakfast: Hardboiled eggs, smoked salmon, olives

Lunch: Big salad with slow cooker chicken, homemade dressing

Dinner: Oven-baked meatballs and sauce with spaghetti squash, sautéed greens


Breakfast: Sweet potato hash, bacon and eggs

Lunch: Collard wraps, avocado and fruit

Dinner: Baked fish with homemade sauce, fresh slaw


Breakfast: Forage for leftovers

Lunch: Lettuce-wrapped burgers and sweet potato fries

Dinner: Slow cooker curry with cauli rice

and so on…

Individual preferences and how many leftovers you have will vary.

Paleo Meal Planning, Step 3: Browse for Recipes but KISS

Now that your cook-up days are scheduled, it’s time to decide what you’ll make. For a majority of meals, KISS. Don’t try to get involved in fancy schmancy techniques and complicated recipes for everything. Stick to recipes with ingredients that are easy to find in your local market. Running all over tarnation for random ingredients is not a great way to maximize your time.

If you need inspiration, check out sites like Pinterest. You can browse boards quickly and save pins to your own boards for later. Dig into your favorite cookbooks or visit your favorite blogs. My favorite for simple recipe ideas are Nom Nom Paleo, The Clothes Make the Girl, Paleo Cupboard, Popular Paleo and Meatified. These five are my go-to sites besides my own. *wink*

I recommend doing this a day or two before your weekly big cook-up, plugging it into your template (see step 2) and making a list of ingredients.

Of course, there is no one right or wrong way to do this. Experiment and find out what works for you!

Other Paleo Meal Planning Tips

Get creative

You don’t have to slave over a soup pot for hours and hours to create every meal. By including a variety of techniques, you can actually minimize cooking time. Eating a mix of raw and cooked veggies will help.

Every week I like to include:

Soups or stews

Slow cooker meals

One-skillet meals

Baked egg dishes

Hardboiled eggs

Vegetables hashes

Roasted vegetables

Sautéed vegetables

Raw salads or slaws

Grilled, pan-fried or baked meats / fish

Easy sauces or dressings

Meals that can be frozen for later

Be flexible

You can eat breakfast for dinner or dinner for breakfast. The first meal of the day does NOT have to be a Paleo version of a traditionally carb-heavy dish. You can really eat anything for breakfast. In fact, mine is usually eggs with leftover meat and raw veggies or fruit. Simple.

Try a meal exchange

Rope a couple other Paleo friends into creating a meal exchange. Basically how it works is this: Cook and prepare a main dish, side dish and sauce for your friends and yourself. Swap meals and you’ll have instant variety!

Plan one meal out to eat

Fill a gap in your template by going out to eat. Many restaurants are Paleo-friendly if you ask for substitutions.

Have fun with it

Learning to meal plan and balance your time with other demands in your life takes practice, but the more you do it, the more innate it’ll get it. Pretty soon, you’ll be planning meals like a pro!

Or…if all else fails, let someone do the planning for you!

The Paleo meal plans from Holistic Squid are great. You can even get a free sample to try before you buy!

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Paleo Meal Planning: A How-To | stupideasypaleo.com

Questions? Leave them in the comments below!

Coming To Shelves in Early 2015…

Coming to Shelves in Early 2015 | stupideasypaleo.comBefore I spill the beans, let me just say this is not an April Fool’s joke—though I did pick probably the worst day to convince you it’s not!

I’m proud to announce that I’ve joined the Page Street Publishing family and am writing a print cookbook for release in early 2015. Ho-lee smokes! To say that I’m humbled / excited (and let’s be honest…a bit nervous) is an understatement.

Some of Page Street’s fantastic books include The Paleo Foodie (get a free recipe from it here) and Paleo Lunches and Breakfasts On the Go just to name a couple. We’re still hammering out the exact title of the book, but rest assured it’ll have my signature stupid-easy style with absolutely scrumptious food. Promise.

In the coming months, I’m still going to keep up with blogging so you’ll always have something new to inspire you. If you’ve noticed that I’ve had some pretty incredible guest bloggers here lately, well, now you know why! (I’ve already been working on some killer recipes for the cookbook.) What better opportunity to highlight some of my personal favorite up-and-comers in the Paleo / real food world!

The journey to get here has been pretty crazy: What started as a hobby has turned into a full-time endeavor. I cannot thank YOU enough for your support, whether you’ve been following Stupid Easy Paleo since day one or you just stumbled upon the site today.

More tasty eats are coming your way!

PeaNOT Pineapple Slaw by Beyoutifully Delicious

PeaNOT Pineapple Slaw | stupideasypaleo.com

Steph’s note: Please give a super warm welcome to my guest blogger Candace, better known around the Web as the creative mind behind Beyoutifully Delicious. She’s incredibly sweet and wickedly innovative in the kitchen, and I know you’re going to love her Paleo recipes. In fact, look out for part two of this recipe (a Strawberry Chili Grilled Chicken) that’ll be posting next week! Without further adieu, take it away Candace!

Coleslaw was never really my thing. Anytime I had it, it was mushy, drippy and tasted like that Miracle Whip crap. Bleh!

The greatest thing about cooking is you can always make something your own and give it your personal signature. I love peanut dressing and Pad Thai but I have really given up the peanut madness since turning my food over to the “Paleo Way.” I think I was having issues with it anyhow.

I love the texture of Napa cabbage so I make this star of the show, complimented by grated beets which are perfect for sweeping out those pesky phytoestrogens, carrots and fresh pineapple. No canned fruit in syrup here! This combination makes the perfect second post-workout meal where I start tapering off my carbs, upping my fat along with another big hunk o’ protein. It’s satisfying without leaving me weighted down.

Ingredients for PeaNOT Pineapple Slaw:

For the slaw

  • 1 cup shredded carrots
  • 1 cup grated beets
  • 3 cups shredded Napa Cabbage
  • 1 cup fresh chopped pineapple
  • 2 Tablespoons crushed raw cashews
  • 2 Tablespoons thinly sliced green onion
  • 2 Tablespoons fresh cilantro leaves, torn

For the dressing

Directions for the PeaNOT Pineapple Slaw:

  1. Make sure you dry the veggies with paper towels or kitchen towels if they’re really damp. The pineapple will add moisture so you don’t need any extra.
  2. Add veggies and pineapple to a large bowl.
  3. Make the dressing: In a blender add the water, then add the remainder of ingredients. Blend on high until you have a smooth, creamy dressing.
  4. Use half of the dressing and toss the salad together, mixing well until everything is coated.
  5. Garnish with the cashews, green onions and cilantro.

Connect with Candace and Beyoutifully Delicious here: blog, Instagram, Facebook, Twitter, Pinterest

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PeaNOT Pineapple Slaw | stupideasypaleo.com

Questions for Candace? Leave them in the comments below!

5 Ways to Make More Time for Exercise

5 Ways to Make More Time for Exercise | stupideasypaleo.com

Steph’s note: This is the last in a three-part series about your time and your health brought to you by my guest blogger Justin of Limitless365. (Click here to read Part 1 and Part 2.) Justin brings his expertise as a one-on-one health coach to you here, and his philosophy on life, training and nutrition really jive with mine. Make sure to check out his site after you’re done reading the article! Take it away, Justin!

For some of us, making “exercise appointments” on our calendars is all that’s necessary.

Nevertheless, this straightforward and common approach doesn’t work for everyone. To help you make “exercise appointments” and actually show up, you’ll want to consider five indispensable, yet often overlooked tactics.

Step 1: Put Fun In It

Don’t fall victim to the belief that exercise or fitness can’t be fun. That’s a lie.

The truth is that the only way you’re going to stick with it is by making sure it’s fun. There are countless ways for you to give your body the physical activity it needs while also enjoying the process.

Don’t do a particular exercise just because someone else is doing it, especially if you hate it. Do what works for you—whether walking, hiking, swimming, running, cycling, yoga, aerobics or going to the gym. Whatever works for you is best.

If you like doing home workouts such as P90X, Zumba or Hip Hop Abs then go for it. You’ll enjoy it and look forward to it. That means you’ll do it.

Step 2: Baby-step It 

Don’t try to become a world-class athlete or lose 30 pounds in a single month.

Such an “all or nothing” philosophy and approach usually results in failure. It’s important to be realistic and practical when setting your fitness goals.

Instead of starting your fitness regime with 60 minutes of strenuous activity each day, break it down into smaller pieces of 30 minutes each day. By the week’s end, you’ll have racked up a whopping 210 minutes of activity.

And, if you’re coming from 0 minutes of activity each week to 210 minutes, then you’re a winner. You’ll get results.

In fact, it’s okay to start with only 10 minutes each day. It’s alright to start small. It’s fine if you begin with baby steps, just as long as you begin. As your body adjusts to your new routine, you can then gradually increase the routine or intensity of each routine.

Step 3: Get Out With It

Mentioned earlier is the need to “put fun in it.”

One of the ways that many people “put fun in it” is by going outside. They mix nature with their exercise.

This could be a walk around your neighborhood. You might choose to run outdoors instead of on a treadmill. Or you might prefer to swim in the ocean or walk along the beach. Finding a place outdoors for physical activity can make your experience energizing, enjoyable, and sustainable.

Step 4: Work It In 

Regardless of how or where you choose to exercise, you have to work it into your schedule.

Again, you don’t have to start with a 60 minute routine. It’s more important to build the exercise / fitness habit, even if you begin with 10 minutes a day. That 10 minute consistent routine will serve as a wedge, allowing you to easily make more room for more exercise.

Other ways for you to “work it in” include adding physical activity or exercise to otherwise sedentary activities. Here are two suggestions:

  • Active Conversations. Get an earpiece for your phone so that your hands are free during conversations. You can walk around the house or anywhere while talking on the phone. Nowadays, there’s no need to sit still or remain stationary while on the phone. In fact, while talking on the phone—with an earpiece—you can ride an exercise bike, walk, run on the treadmill, etc.
  • Television Fitness. While watching TV, do sit-ups, pushups and much more. In fact, with a little thought and rearranging, you can ride an exercise bike or free weights while watching TV. Walking or running on the treadmill are also a few more options.

Step 5: Make It Social

Instead of chatting with a friend for hours on the phone or over coffee, get out with them for a walk, game of tennis, or perhaps a fitness / yoga class.  This allows you to make exercising “social.”

You’ll be surprised how quickly a one hour walk goes by while you’re talking with a friend. Likewise, a game of tennis—or other sport—will pass by so fast that you’ll likely opt for another game.

We are social creatures. By making our physical activities “social,” we make them more fun and desirable. Not only will you provide your body with precious activity, but you’ll also cultivate a stronger relationship with your friends or family members.

Life Without Health

Francois Rabelais (1483–1553) was a French Renaissance doctor, writer, and humanist who said, “Without health, life is not life; it is only a state of languor and suffering.” 

We all get the same 24 hours every day. And every week we are blessed with 168 hours. Are your health and life worth at least a few of those hours?

If so, make time for your health. Make your health a top priority. After all, it’s your life…and you only get one. Better to live a long, healthy, and energetic life than a short life that’s plagued with fatigue and preventable illnesses. The choice is yours.

You now have the tools to make time for your health, become healthier, and have fun in the process.

Best wishes,

Justin Miller

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5 Ways to Make More Time for Exercise | stupideasypaleo.com

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Paleo Confused? 3 Steps to Help You Get Clear

Paleo Confused? 3 Steps to Help You Get Clear | stupideasypaleo.com

Paleo confused? Not sure how to navigate this ever-expanding world of grain- and dairy-free eating? I don’t blame you. This post will give you 3 easy-to-follow steps to get clear about what really matters.

Back in 2010 when I first “went Paleo”, I was wide-eyed and intent on following all the rules—admittedly without knowing the rationale behind them. There were as many books about Paleo as you could count on one hand (not kidding) and a few bloggers starting to put their spin on things. And then…*BOOM*.

Paleo explosion.

Hundreds of blogs, dozens of books, podcasts and magazines and companies with products and services are here to help you in your Paleo journey. Such a fantastic change from even 4 years ago. But have you noticed that when you go to a restaurant with an enormous menu, choosing your order is far more difficult than when the menu is just one page long? You start to go back and forth, back and forth, mulling over your choices until you realize you get more confused about what you want. That’s sort of what Paleo’s like now.

Don’t take my word for it, though. I hear from readers all the time, wondering why Paleo recommendations all over the board are inconsistent, or worse, contradictory. In other words, they’re Paleo confused. Here’s a 3-step plan for staying clear:

Step #1 for the Paleo confused: Be clear about your current state of health and goals.

If you want to know how to steer the boat, you’ve got to have a map. Put another way, if you’re going to look for the resources to best fit your lifestyle, needs and goals you have to be clear about them, ideally before you get started. Getting a full workup from your medical doctor and any relevant blood tests is the way to really have a baseline of understanding for what you’re up against if you’re trying to improve your health.

Once you have a clearer picture, start following sites and collecting resources that cater to your goals. Trying to lose a significant amount of fat? Torturing yourself by following all the gluten-free baking blogs is not going to help. Dealing with an autoimmune condition? Start seeking out resources that deal with that (like this and this). Brand new and want to do a 30-day system reset? Check this out.

Step #2 for the Paleo confused: Accept that there is no one “right way.”

Simultaneous to step 1, do some basic research about what Paleo really means. It’s hard to get a cohesive picture from the bits and bobs on blogs and through social media. If you’re into minimal investment and you want a free intro, consider signing up for something like my Quickstart mini-course. It’ll give you a little taste of what Paleo is without having to pony up for the full meal deal. Want something more extensive? I can’t recommend these two books enough: It Starts with Food and Eat the Yolks. They’re both comprehensive guides to why real food rocks and how to get started on your own journey to badassery, er, wellness.

On that note, you’re likely to encounter what seem to be completely different viewpoints along the way. Some folks are so Paleo-strict, they won’t eat salt, fruit, ghee or even vinegar. Yeah, no duh…cavemen didn’t have vinegar…let’s not pretend we are running a historical reenactment of 10,000 years ago. Others are so lax that it’s all crap food in sheep’s clothing, dressed up to look healthy. I fall somewhere in the middle. I salt my food and use vinegar and ghee because they make food taste good, but I’m not kidding myself into thinking that a preponderance of sweets is a good choice.

So you see, there’s never going to be a universally agreed upon definition for which foods are or are not Paleo. You’ll hear people arguing about green beans and rice wine vinegar and other foods to the point you’ll want to get your nuclear bunker ready. Just choose what’s best for you (given your findings in step 1) and you’ll be okay.

Step #3 for the Paleo confused: Choose a trusted circle.

A surefire way to muddy the waters is to try to follow every single Paleo blog and to try adopting everyone’s philosophy (see step 2). Again, there are some pretty large disagreements about food between influential folks in Paleo-land so listening to everyone only contributes to the confusion.

What to do?

Based on your current health status and goals or other priorities—such as having limited time to cook—choose a trusted circle of three to five bloggers or experts you can follow. More’s generally not better, and I’m not saying I have to be one of them. Keep an eye out for new folks that come along, but have your old standbys that you know won’t let you down. Be wary of anonymously run sites that don’t have a clear face behind them; often these faceless sites are in the business of sales and ads, not caring about your health.

Avoid resources chock full of sensationalized articles and huge promises. “Gluten is death!” “Never eat a grain of salt again!” “Lose 5 pounds in 7 days!” Gimmicks rarely produce lasting results. Look for folks who produce quality, balanced resources, who make you think and who help make you better.

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Paleo Confused? 3 Steps to Help You Get Clear | stupideasypaleo.com

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Too Busy to Cook? How to Unlock More Time!

Too Busy to Cook? How to Unlock More Time! | stupideasypaleo.com

Steph’s note: This is the second in a three-part series about your time and your health brought to you by my guest blogger Justin of Limitless365. (Click here to read Part 1.) Justin brings his expertise as a one-on-one health coach to you here, and his philosophy on life, training and nutrition really jive with mine. Make sure to check out his site after you’re done reading the article! Take it away, Justin!

Too busy to cook? How to unlock more time!

Too often, people are simply told to eat healthy but they’re not told how to make it happen. Eating healthy involves more than just the act of putting food in your mouth. The “healthy” part of eating requires you do at least two essential things.

In this post, you’ll discover two powerful and fundamental principles that you should consider when making time for healthy eating.

Without them, it’s virtually impossible for you to eat health.

What’s On Your Menu?

Phil Jackson, the winningest coach in the National Basketball Association’s (NBA) history, was once quoted saying, “We came here with a plan: We’re NOT going to let this game get by us.”

Jackson won eleven NBA championship titles, six with the Chicago Bulls and five with the Los Angeles Lakers.

Like Phil Jackson, we’re all attempting to win a championship when it comes to our health. That’s why we can’t let important aspects of our health, like good nutrition, get by us. We have to come with a plan; otherwise, anything goes. And, instead of winning the game of health, you set yourself up for defeat.

That said, when it comes to eating healthy a plan or menu is crucial.

A weekly or monthly menu frees you from the burden and hassle of having to think about “what to eat” and “how much to eat” every time you get hungry. Furthermore, having a pre-planned menu allows you to shop and gather everything you need so that you’re ready to do some healthy cooking or eating when it’s time.

Here’s what to do:

  • Each week, sit down and write out a menu with at least your core three meals for the day. Also, it’s very helpful to consider two or three healthy snacks (or post-workout snacks for athletes).
  • Creating a menu isn’t as hard as it might appear because most people are very comfortable eating the same “breakfast” or snacks each day. When it comes to lunch and dinner, you can mix things up as you see fit. Also, leftovers can sometimes make for excellent snacks.
  • You can even schedule in a day to dine out and / or enjoy your favorite dessert, etc. Making a date for such “fun foods” allows you to more easily enjoy healthier foods for the other six of the week.
  • (Steph’s note: You can also find monthly pre-paid Paleo meal plans here!)

Your weekly menu will take into consideration:

  • Main meals—breakfast, lunch and dinner
  • Snacks—two or three
  • Dining out, fun foods, desserts, etc.

Are You Prepared?

Abraham Lincoln once said, “Give me six hours to chop down a tree and I will spend the first four sharpening the axe.”

Preparing for your tasks, goals and health is crucial to their success. You cannot succeed with healthy eating until you’ve prepared.

Part of the preparation is creating your menu (plan). Your menu then allows you to prepare for healthy eating / cooking by stocking your cupboards, refrigerator and freezer with the essentials.

Review your menu. Then purchase and stock those items in your home. And be sure not to go grocery shopping while hungry; otherwise, your cart will be sprinkled with bad choices.

Also, avoid storing your once-a-week “fun foods” or desserts in your home. If you, allow yourself to indulge in these foods once each week, then only purchase those on that day—and just enough for that day. Stocking calorie-rich, nutrient-poor foods almost ensures that you’ll grab them instead of a healthy choice, especially on those days you are feeling down or tired.

After shopping, there are a few other important essentials to make sure you’re prepared to eat healthily, such as: 

  • Setting aside or scheduling time each day—or a few times each week—to prepare your meals
  • Preparing more than one meal at a time. Instead, cook large portions that can be refrigerated or frozen for use later in the day and/or week.
  • Preparing breakfast, lunch and other meals the night before, when possible

It’s important to be patient with yourself until you succeed at planning and preparing healthy meals. It’s a great idea to focus on consistently improving only one meal each week. Breakfast is often an excellent meal to start with. Therefore, if completing an entire menu or preparing for every meal seems too much, then start with only one meal per day.  This will keep you from becoming overwhelmed or quitting. Again, be patient.

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Too Busy to Cook? How to Unlock More Time! | stupideasypaleo.com

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Cinnamon French Toast Panna Cotta (Dairy-free, Paleo)

Cinnamon French Toast Panna Cotta (Dairy-free, Paleo) | stupideasypaleo.com

Cinnamon French Toast Panna Cotta is a riff on a traditional Italian panna cotta, but mine is dairy-free. Usually panna cotta is made from a combination of milk, cream, sugar and gelatin—creamy with a slightly firm texture.

Of course, there’s no actual bread in my version, but I incorporated all my favorite French toast flavors: the butteriness from the ghee, richness from the egg yolks, warmth from cinnamon and of course a bit of sweet from maple syrup. A bit of crumbled crispy bacon on top gives a savory counterpoint to the sweetness. And of course, I used coconut milk to keep it dairy-free. Seriously delicious.

Keep in mind that this panna cotta doesn’t set up like super-firm gelatin desserts. I serve it in small Mason jars for a few small, rich bites.

Ingredients for Cinnamon French Toast Panna Cotta:

Cinnamon French Toast Panna Cotta (Dairy-free, Paleo) | stupideasypaleo.com

Directions for Cinnamon French Toast Panna Cotta:

  1. Pour 1/4 cup of the coconut milk into a very small bowl. Sprinkle the gelatin on top and let it sit while you prepare the rest of the panna cotta.
  2. In a medium pot, whisk the remainder of the coconut milk, egg yolks, maple syrup, ghee and cinnamon until they’re combined. Warm the mixture over medium-low heat for about 5 minutes, but don’t let it boil. You want to warm the mixture enough to dissolve the gelatin but not too much so that the egg yolk starts to scramble.
  3. Turn off the heat and whisk in the coconut milk / gelatin mixture from step 1 until the gelatin is dissolved. Mix in the vanilla extract.
  4. Pour the panna cotta into small ramekins, bowls or Mason jars. I used four 4-ounce Mason jars, like these. Refrigerate for 1–2 hours or until the panna cotta firms up. Serve with a garnish of crumbled bacon and a drizzle of maple syrup.

Change it up:

  • Use homemade almond milk instead of coconut milk.
  • Use honey instead of maple syrup.
  • Omit the ghee if desired.

*Please note that while ghee is technically derived from butter, it’s had the problematic proteins removed during processing and is only pure butterfat. Therefore, some people consider it a dairy product. I, however, don’t because most folks who react to dairy negatively do because of the protein or the carbohydrate fractions, not the fat.

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Cinnamon French Toast Panna Cotta (Dairy-free, Paleo) | stupideasypaleo.com

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Five Ways to Get More Vitamin D Through Natural Sources

Got Vitamin D? 5 Ways to Get More, Naturally | stupideasypaleo.com

The form of vitamin D that’s credited to ridding the population of rickets by “fortifying” processed milk and bread is D2. But lately, the UK has been reporting a bit of an upsurge with rickets.

Furthermore, research over the past two decades shows that vitamin D is important for resisting many other minor health aliments, obesity, metabolic syndromes, and major diseases, even cancers and cardiovascular diseases.

For that level of health protection, vitamin D3 supplements are considered superior to D2 supplements. The consensus is that supplementing 5 to 10 thousand IUs (international units) daily should be safe.

A blood level vitamin D count of 20 ng/ml (nanograms per milliliter) is considered normal in mainstream medicine. Those who understand preventative nutrition better consider 50 plus ng/ml healthier. While treating any disease, 80 to 100 ng/ml temporarily is considered therapeutic. Above 100ng/ml leads to a toxic reaction.

The serum 25(OH)D test is standard for determining vitamin D blood levels.

Vitamin D2 has been synthetically produced from UVB (ultra-violet B) irradiation of ergosterol derived from the mold ergot since the 1920s. However, vitamin D3 supplements are made by more closely resembling the process that occurs in our skin’s cholesterol from UVB sunshine exposure.

For vitamin D3 supplements, mostly lanolin from sheep’s wool is used with the same process of UVB radiation. The sheep’s lanolin has the same type of cholesterol that’s in human skin. Exposing the sheep’s lanolin to UVB radiation to mimic sunshine creates cholecalciferol.

Whether from sunlight exposure on human skin or UVB radiation on lonolin, the cholecalciferol needs to be converted by the liver and kidneys into the pro-hormone (hormone precursor) known as vitamin D3.

It’s generally considered that vitamin D3 supplements are prone to less toxicity issues while being better absorbed into the body and capable of maintaining a more stable level of blood level vitamin D than D2 provides.

Natural sources of vitamin D

(1) Obviously the sun on exposed skin is the most natural source of vitamin D. The process of UVB on the skin’s cholesterol is explained above.

What’s interesting is, unlike vitamin D3 supplementing, your body’s conversion of sunlight to vitamin D has a built in safeguard. It stops producing it when there’s enough, regardless of how long you’re out under the sun.

Some posit that bathing or showering with soap too soon, within 48 hours after sun-skin exposure, washes away some of the cholesterol before it sets up the conversion cycle completely. So using soap only for areas prone to becoming odorous while under the shower will preserve the early cholesterol UVB conversion to D phase.

(2) Most use fish oils, especially cod liver oil, to for their omega-3 content. Those oils also contain varying amounts of naturally produced vitamin D3. Some are high and some are so-so. Krill oil is considered a better choice by some. The more sea-life feeds on plankton, the higher its vitamin D3 potential.

(3) Eating fish such as sardines, herring, and catfish that feed considerably on plankton offers the most vitamin D3. Mackerel, cold water salmon, and tuna round out the fish group that helps maintain your vitamin D3 levels.

(4) Be aware of potential toxicity from certain seafood sources. Fresh eggs from local free range hens also offer a good deal of vitamin D3.

(5) If you’re avoiding all animal or animal source foods, Dr. Edward Group, DC, ND, recommends sun dried Shiitake and button mushrooms as food sources to help maintain your vitamin D levels.

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Got Vitamin D? 5 Ways to Get More, Naturally | stupideasypaleo.com



















Sources for this article include:

UK rickets upsurge http://www.bbc.co.uk/news/health-20710026

The case against ergocalciferol (vitamin D2) as a vitamin supplement http://ajcn.nutrition.org/content/84/4/694.full

Dr. Edward Group DC, ND food sources http://www.globalhealingcenter.com


This article was originally posted on NaturalNews.com.

Flash Giveaway: Win a Signed Copy of Eat the Yolks

Flash Giveaway: Win a Signed Copy of Eat the Yolks | stupideasypaleo.com

The winner of the signed copy is lauried****@gmail.com! Thanks to all who entered!

Want to win your very own signed copy of Eat the Yolks?!

Of course you do!

Eat the Yolks is the brand new superawesomazing book from Liz Wolfe. (Her blog, Cavegirl Eats, is a hilarious yet incredibly informative look into Paleo nutrition.) I just reviewed the book earlier this week (click here to read it), and I’m really excited to offer one lucky reader a chance to win a signed copy from Liz herself.

This giveaway ends Sunday night, March 2, 2014 at 11:59 p.m. PST…so don’t delay and enter now!!

To enter for a chance to win a signed copy of Eat the Yolks:

#1 Make sure you’re signed up for my mailing list and my Facebook page. (You can use the widget below to do that. If you’re already signed up, cool! Complete the bonus entries below.)

If you aren’t signed up for my mailing list, use the box below to do that. I never ever ever spam, I promise.

Subscribe to our mailing list

* indicates required

#2 Use the Rafflecopter widget below to finalize your entry and unlock other bonus entries! (This is how the winner will be drawn, so don’t skip this step!)

a Rafflecopter giveaway

The contest ends March 2, 2014 at 11:59 p.m. PST, and the winner will be announced here on the blog by March 4, 2014. Be sure to check back to see if you won!

The winner will be emailed and will have 48 hours to confirm back with his or her full name, address, and phone number to claim the prize. Open to readers in the US only.

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Flash Giveaway: Win a Signed Copy of Eat the Yolks | stupideasypaleo.com

Tasty Taco Salad by Living Loving Paleo

Tasty Taco Salad with Creamy Cilantro Lime Dressing | stupideasypaleo.com

Please welcome Kristen, my guest blogger and a special friend of mine, to the blog. I’ve come to know Kristen through her Instagram, and her story of sickness to wellness so touched my heart that I knew I had to share it on the blog. (Click here to read it, then come right back!) Kristen’s passion for food is clear in her super awesome blog, Living Loving Paleo, and her recipes are simple, approachable and nourishing. Take it away, Kristen!

One thing I super, duper missed when I first changed my diet to a Paleo diet was definitely sauces and dressings, especially creamy ones. I honestly thought I’d never see them again. I drew a blank when it came to making my own, as I never had before. Honestly, making my own dressings intimidated me, and I figured it would be difficult and time consuming (neither of which I’m a fan of). Then, I discovered just how easy and fast it is to make your own, and I knew I could never go back!

My life was completely turned around by changing the food that I put on my plate, and for the first time in a really long time I was healthy. I was determined to make recipes for my own sauces and dressings that fit my new lifestyle, and that were completely delicious! I love a great salad, and to me, a salad is completely made by the dressing. I must say, the dressing that I created for this taco salad makes it extra special. Store bought dressings don’t even compare! I hope you all love it as much as my family did. Happy cooking!

Ingredients for Tasty Taco Salad:

For the base of the salad, I used romaine lettuce, diced tomatoes & avocado. Feel free to use any veggies you like.

Ingredients for Creamy Cilantro Lime Dressing:

  • 2/3 cup avocado oil
  • 1 egg
  • 1/2 teaspoon mustard powder
  • 1 teaspoon lemon juice
  • 1.5 Tablespoons lime juice
  • 1/2 teaspoon fresh garlic, minced
  • 3/4 teaspoon salt
  • 2.5 teaspoons cilantro, minced

Directions for Tasty Taco Salad:

  1. In a small bowl mix together the chili powder, cumin, garlic powder, paprika, cayenne pepper, salt and pepper. Set aside.
  2. Melt the coconut oil in a medium skillet over medium heat. Once the coconut oil has melted, add the onion and sauté until soft. Add the garlic and sauté until fragrant, about 30 seconds. Add the meat and cook until no longer pink. Add the taco seasoning to the meat and mix well.
  3. While the meat is cooking, make the simple dressing. Place the oil, egg, mustard powder, lemon juice, lime juice, garlic and salt in a tall container. (I use a 2 cup Pyrex measuring cup). Place an immersion blender at the bottom and turn on. Once the mixture starts to blend together and become thick, move the immersion blender towards the top, until it is well blended. This should take less than a minute! Stir in the cilantro. [Steph's note: No immersion blender? Place the egg, mustard powder, lemon juice, lime juice, garlic and salt into a blender and let these come to room temperature. Run the blender for about 30 seconds, then with the blender on medium speed, very slowly (in a thin stream) drizzle in the avocado oil until the mayo has thickened.]
  4. Top your salad with the meat and dressing! Enjoy!

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taco salad 2


Get This Book: Eat the Yolks

Get This Book: Eat the Yolks | stupideasypaleo.com

Conventional nutrition wisdom, it’s about time you took a hike.

There’s so much about the way we eat that’s come to be revered as unequivocal fact—like, cholesterol gives you heart disease—when in fact, it’s been perpetuated by misleading (and misinterpreted) scientific studies and plain ol’ misinformation.

As Liz Wolfe puts it in her new book Eat the Yolks, “The way we think about eating and health is completely and utterly broken. We’ve been lied to more than once, and these lies have been popularized, propagandized, and painstakingly ingrained in our culture.”

If you’re finding yourself confused about the seemingly contradictory dietary recommendations of a Paleo lifestyle—such as eating more fat and not popping vitamins—then you need to read this book. Consider Liz, author of the ever informative and always hilarious website Cave Girl Eats, like a food Mythbuster. (Which is awesome because that show really rocks and she’s way cuter than Adam or Jamie.)

I first stumbled upon Liz’s site many moons ago and was hooked on her style: She’s able to convey complex nutritional information in a way that basically tricks you into learning. Let’s just say it’s edutainment at its best. Imagine creating a chimera of Sherlock Holmes (the Benedict Cumberbatch rendition of course) with your best friend who happens to really geek out of nutrition…and out pops Liz and this book.

Get This Book: Eat the Yolks | stupideasypaleo.com

Don’t let that description fool you, though. It’s not fluff. In Eat the Yolks, Liz takes on pretty serious topics such as the “correlation does not equal causation” problem of cholesterol & heart disease, what the freaking deal is with carbs (for once and for all), and a really solid primer on nutrients. One of my favorite quotes (about cholesterol): “A cascade of evidence—not conspiracy theories but published and even peer-reviewed evidence—reveals the crazed, dated, soooo 1958 fear of both dietary and blood cholesterol for what is really is: total twaddle.”

Here’s my list of the top 5 people who need to read Eat the Yolks:

  • Anyone brand new to Paleo or real food or primal or… Basically, if you’re committing to a healthier way of eating, get this book.
  • That friend / family member / co-worker who rolls his or her eyes whenever you eat a meal together.
  • If you answer yes to the following questions: Does fat make you fat? Should I be throwing out the yolks? I should avoid salt, right? (p.s. I used to answer yes to all those.)
  • If you’re looking for an easily digestible (no pun intended) way to finally get straight about conventional dietary wisdom (or more often not, folly).
  • Anyone who isn’t aware that big agriculture and scientific studies with favorable results to support that industry are often in bed together.

Click here to order your own copy of Eat the Yolks and get yer learn on!

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Get This Book: Eat the Yolks | stupideasypaleo.com

The Problem with Macros

The Problem with Macros | stupideasypaleo.com

When it comes to the quest for healthier eating, there are two ways to approach things: quality and quantity, and what’s become abundantly clear to me in this Paleo world is that we have a problem with macros. And blocks. And points. And whatever other made-up-system is used to count and measure food.

The problem with macros (or blocks or points) is multi-faceted and let me just say that it’s possible to do any “diet” or food paradigm poorly. Putting your hand in a bottomless jar of Paleo cookies is no better than snort-laughing and eye-rolling at the thought of vegan cheese on top of a tofurkey sandwich.

The 1st Problem with Macros: Quantity does not equal quality.

Not all foods are created equal. An apple’s better than a Snickers (like, duh) but the problem with macros is that simply counting them doesn’t mean the protein, carbs and fat you’re eating are optimal or even health-promoting. Buttery spread is not better than butter. (If you need more convincing, read Eat the Yolks.) Beans are not better than sweet potato. (Those gorgeous tubers have more micronutrition bang for the carb buck.) And isolated pea protein is not better than a steak from a grass-fed cow. (The amount of processing matters, yo.)

I get it. I used to do Weight Watchers-ish (counting without going to meetings) back in the early 2000s. Tallying up my “points” was a way for me to feel in control—and unbeknownst to me at the time, severely restrict calories—but damned if I didn’t look forward to my Skinny Cow ice cream sammies, my I Can’t Believe It’s Not Butter Spray and all kinds of other processed crap. So while I met my daily points, I did it in a way that was pretty horrifying looking back as 2014 Me.

Even if you’re within your macro totals, my question is: Are a majority of the foods you’re selecting whole and unprocessed? Nutrient dense? Anti-inflammatory? Do they promote a healthy hormonal balance? Stable energy levels? Good body composition? Slow and steady fat loss?

If the answers are yes, cool. If you’re meeting your macros or blocks or calories or whosy-whats-its with pints of Ben & Jerry’s and Lean Cuisines, then Houston, we have a problem. (And, you’ve come to the right place to start making positive changes.) 2000 calories of chips does not provide what 2000 calories of quality meat, fresh produce and healthy fats does. For the bajillionth time: Not all foods (or edible things) are created equal.

The 2nd Problem with Macros: Are you still hungry? Yeah, I thought so.

Even if your ducks are in a row with regard to the quality issue, I have to ask: Are you still hungry?

Honestly. Is the amount of food you’re eating leaving you satisfied and nourished, or do you suffer from constant hunger (or even worse, hanger), worrying about when your next meal is or if you’re going to go to bed hungry? In all seriousness, a little hunger now and then is fine, but when it’s your normal state of being, something’s broken.

Mild caloric restriction for the purposes of shifting body composition, whether you meet it through macropointcalories or just eating a little bit less *of the right foods*, should still not leave you with perpetually gnawing hunger.

If you’re not trying to shift body composition but you’re concerned that you need to keep tracking things, continuing to count long-term and ignore your body’s own hard-wired signals of hunger and satiety is doing you a disservice. You’re an adult who shouldn’t have to be chained to a spreadsheet, a food scale, an app or a website to track every morsel that passes your lips.

Ask yourself if your current plan is leaving you not just fed but nourished. Are you surviving or thriving? Even if your numbers are perfect, are you really healthier?

The 3rd Problem with Macros: It Robs Your Freedom

Tracking and counting have their place (like creating a food journal for a nutrition coach or getting rid of portion distortion), but doing it for weeks, months and years on end is not a way to live.

Planning and cooking meals with care, having body composition goals (muscle gain / fat loss) and steering the boat toward food quality is one thing. Let’s call that dedication. Worrying about food, not eating out because you can’t count your macros or figure out blocks and generally feeling like you’re beholden to the numbers is another thing. Let’s call that dysfunction. Even when the intention is good, in practice, things can quickly spiral out of control and leave you disempowered to make the real choices about food that will put you in a truly healthy place—both physically and mentally.

What to Do?

Before sending all the IIFYM folks my way, know that if you’re focusing on food quality in addition to quantifying, you’re doing okay regarding problem #1. But. BUT. You may still be struggling with #2 and / or #3.

Ask yourself the following:

  • Why am I counting macropointblocks?
  • Am I trying to make some distinct changes in body composition or am I just after overall health?
  • Am I truly nourishing my body?
  • Am I shoving poor food choices into a shiny looking macropointblock counting system?
  • Does this behavior cause me stress?
  • Am I really in touch with feelings of hunger and satiety?
  • Do I put a premium on food quality?

Only you can know if the answers are telling you to step away from counting macros and blocks and points.

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The Problem with Macros | stupideasypaleo.com

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Paleo Chicken Piccata by Quarter Life Crisis Cuisine

Paleo Chicken Piccata | stupideasypaleo.com

Please welcome my guest blogger Ashley from Quarter Life Crisis Cuisine to the blog. Ashley’s pretty special to me for two reasons: 1) She was my science student more than a dozen years ago and 2) she taught me what a blog was. True story! I’ve had the pleasure of watching Ashley transform into a bright, sharp-witted young woman and a passionate food blogger. She’s been exploring gluten-free / Paleo foods more recently, and though that aspect of her blog is developing, I knew I had to introduce her to you. In this post, Ashley’s got a super yummy Paleo Chicken Piccata recipe. Take it away, Ashley!

Before age 25, I just didn’t care about what I ate. Anything and everything, with a few bouts of meat-eater-guilt that resulted in short term vegetarianism (dating two vegans in a row didn’t help that), and a lot of bouts of “the drunchies” aka drunken munchies. As long as it was delicious, I ate it.

Little did I know, the “full” feeling you feel after a meal shouldn’t actually hurt. Bloat, tightness, pain, it was all because I just ate too much, right? Whatever, my waist stayed slim and my eating habits stayed…terrible.

Then I turned 25 and, as I like to say, the Butt Fairy paid me a visit. Suddenly, none of my pants fit me anymore (even my “that time of the month” pants—yikes!) and for the first time in my life I realized that every action has a reaction, and every double bacon cheeseburger has to GO somewhere. I also noticed the telltale signs of a gluten allergy and lactose intolerance, and though my first introduction to paleo was from a jerk coworker who scoffed at my sandwich lunch and bragged about his new diet that was “totally going to get him RIPPED”—I was a bit more intrigued when Steph saw my Facebook plea for gluten / dairy free recipes and suggested I try out Paleo.

Honestly, my first true experiments in Paleo were simply a way to lose weight. And, even more honestly, I did not lose weight. However, I noticed that after a meal comprised mostly of meat and veggies, I felt happily full, without the pain. After a week devoid of wheat and starchy carbs I felt more awake, less moody, and my head felt more clear. It was an eye opening experience in a lot of ways, and has influenced my cooking ever since.

I’m a food blogger and a food lover. I know that I’m never going to totally give up that cheeseburger, but the “clean” feeling I get from clean eating is hard to pass up. These days, I go by the 75 : 25 principle: during the week, I eat as paleo as I can, and on the weekends I cheat a bit. However, I still try to balance the 25. If I know I’m going out for drinks with friends on Saturday night, I’ll try to pass up the plate of nachos at lunch and go for a more paleo option on Saturday afternoon. If you look at my blog, from the past year it, too follows the 75 : 25, with most of my recipes being Paleo, nearly-Paleo, or at the very least gluten-free, with a few extras thrown in.

My favorite thing to do is find a recipe that is nearly Paleo, and tweak it just a little. This way, I don’t feel like I’m eating an impostor, and I still get the flavors and textures I’ve always loved. Chicken Piccata was my favorite dish when I worked at an Italian restaurant, and I think I like this version even better! Recipe adapted from Simply Recipes.

Ingredients for Paleo Chicken Piccata

  • 4 chicken cutlets or two breasts butterflied and pounded thin
  • 1 cup (100 grams) almond flour
  • ~5 Tablespoons butter or ghee
  • 3 Tablespoons olive oil or your oil of choice (coconut leaves a bit of a taste I am not fond of, but some advise against cooking with olive oil in high heat)
  • 2 cloves garlic
  • ½ an onion
  • ½ cup (120 mL) chicken stock
  • ¼ cup (60 mL) white wine (use chicken stock if you don’t cook with wine)
  • 3 lemons, two juiced & one sliced
  • 1 heaping Tablespoon capers
  • Salt and pepper to taste
  • 1 Tablespoon chopped parsley

 Directions for Paleo Chicken Piccata

  1. In a skillet over medium-high heat, melt 2 Tablespoons of the the butter / ghee and 2 Tablespoons of the oil.
  2. Season chicken cutlets on each side with salt* and pepper. Dip into almond flour and cover well.**
  3. Two at a time, cook the chicken in the skillet until browned on each side and cooked through, about 3 minutes per side, depending on how thin you sliced them.
  4. Remove chicken from skillet and set aside, covered with foil or put in the oven on 200°F (100°C) to keep warm. Add a bit more oil to the skillet and scrape browned bits well to deglaze the pan. Or, if you’re me and you want a nice, clear sauce, scoop out any toasty almond bits that were left behind.
  5. Reduce heat to medium-low, add the onions and garlic and cook until fragrant and the onions are translucent.
  6. Pour in wine, chicken stock and lemon juice. Turn the heat to high and let liquid reduce by half. Add remaining ingredients, and reduce heat to low.
  7. Add the chicken to the pan and let it warm back up or, if chicken is to your liking, simply spoon sauce over the chicken on a plate. If desired, sprinkle with a bit of crushed red pepper. Serve with veggies***.

Ashley’s notes: *I used vanilla salt that I received as a gift and it tasted lovely. Experiment with flavored salts here if you desire. **For a thicker, crispier crust, dip your chicken in egg before coating in almond flour. ***Pictured is broccoli tossed with a bit of truffle oil.

Connect with Ashley and Quarter Life Crisis Cuisine on her blogFacebook pageTwitterInstagram and Pinterest.

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Paleo Chicken Piccata | stupideasypaleo.com