I get approached all the time about how to start the Paleo way of eating. I think all too often we get caught up on these blogs and beautiful cookbooks, and we stop before we even start because we get overwhelmed. Believe me, I get it! I used to kill myself in the kitchen making bread from scratch, and trying to mimic all those comfort foods but then I realized that I was making it too difficult. I was supposed to be embarking on a new relationship with food, so why was a slaving away in the kitchen making all these paleo-fied comfort foods. I think it is okay to do that, and I do it more now, but at first the best thing to do is keep it simple. Don’t overwhelm yourself with homemade paleo bread, homemade almond milk, or pasta from scratch. Again, all great things but your goal is to establish a healthier relationship with food. So keep it simple, and at first don’t try to recreate those old foods.
To make it easier, I decided to share my staples. What I keep on hand at all times. For the most part, I eat leftovers for lunch but when I don’t I have things on hand that I can whip up in a pinch. Believe it or not, you can be paleo and not be in the kitchen 24/7. Step one, make sure you cook dinner that way you have leftovers. Step two, prep your breakfasts a few days in advance. I shared some tips on how to do that in my post Paleo Pantry-Breakfast Basics. Step 3, keep a well-stocked fridge and pantry!
Ready? Here we go! First piece of advice, READ YOUR LABELS. All too often, I see something that says “gluten-free” which in fact it is, but it has sugar, starches, and a ton of other ingredients you cannot pronounce. If you cannot pronounce it, do not eat it. It is that simple. Kid snacks are so bad about this. Gluten-Free chocolate pretzels, but the first ingredients is high fructose corn syrup. Just because it says gluten-free does not mean it is healthy. Start reading your labels. Take charge of your own health, don’t take the company’s word for it!
Pantry Staples
Oils
The cooking oils I keep on hand are listed below. I buy my olive oil, avocado oil, and coconut oil at Costco. The light olive oil and spray at Wal-Mart. Avocado oil has a really high smoking point of 500 degrees Fahrenheit, so you can fry with it and it won’t release a ton of nasty chemicals like most oils when heated to high. You can fry with it which is great for sweet potato chips. Coconut oil just has amazing health benefits, and is almost tasteless. So great for baking and breakfast items.
Avocado Oil
Olive Oil
Light Olive Oil (for making ranch, duh!)
Coconut Oil
Coconut Oil Spray
Flours
I did not bake a lot at first because I don’t like to bake at all really. It is way too tedious for me! But, you can have all your favorites and do it the right way with no fillers, sugar, or nasty additives like Bleached White Flour. Bleach is in the ingredients…just saying. These three flours are the basics to pancakes, waffles, muffins, and anything else you want create!
Coconut Flour
Almond Flour
Tapioca Flour
Dairy/Non-Dairy Substitutes
My kids still take in some dairy, we are in the process of cutting it out completely for them because they struggle with chronic ear infections. I do keep milk in the house but always organic. It is one thing I will not budge on. Organic milk, butter, and eggs. All the dairy we take in is organic because I feel it is what is best after my research. Again, my decision. I buy all my dairy at Walmart or Costco. I also try to buy dairy in its natural state. Whole. No chemical processes to remove fat or sugar. Just eat it as nature intended it, and eat it in small amounts and you are good to go.
Organic Whole Milk
Almond Milk
Organic Half and Half (coffee)
Eggs
Grass-Fed Butter (Kerry Gold from Costco)
Greek Full-Fat Yogurt (Stoneyfield from Wal-Mart)
Sweeteners
No need for white cane sugar here! You won’t even miss it I promise. Sugar is like a drug. The second I have a non-paleo treat, I am off to the races just trying to stuff anything and everything in my mouth. Sugar is addicting. It creates an addictive response in the brain, and boom you are on a roller coaster. Eat sugar and carbs, your blood sugar spikes, then you crash, then you take in more sugar and carbs…you see where I am going with this. Cut out sugar and carb loaded foods, and your blood sugar will start to stabilize. When your blood sugar is stable, cravings diminish, and you are on your way to a much healthier relationship with food. When you are craving a sweet treat, but don’t want to create that domino effect, try these alternatives! Perfect for coffee, baked goods, and on fruit!
Stevia
Honey
Molasses
Coconut Sugar
Dates
Condiments
Alright, moving on to paleo approved condiments! Again, read the labels! So many things have added sugars. That is why for the most part I make my own dressings, and marinades. Super easy, and no additives. I get asked what I eat on salad all the time. I usually do a little olive oil and vinegar but if I have ranch on hand I just throw that on there. Salsa works great, or put some olive oil, honey, and some lemon juice together and shake it up. Boom, salad dressing.
Fish Oil
Gluten-Free Soy Sauce (Wal-Mart) or Coconut Aminos (Sprouts)
Sesame Oil (Wal-Mart)
Ranch (make my own)
Mayonnaise (make my own)
Dry Snacks
You will notice as you make changes, that you don’t snack as much but I still do and so do my kids. I listed below what I almost always have on hand in my pantry for snacks, as well as in my fridge. Try to keep snacking to a minimum. Take in full meals 3 times a day, and keep these on hand for when you are running out the door and want to stick to your goals!
Lara Bars (Costco)
Wella Bars (Costco)
Quest Bars (Amazon or health food store)
Dates
Plantain Chips (Wal-Mart or Sprouts)
Boulder Brand-Potato Chips in Avocado Oil (Wal-Mart)
Organic Raisins
Organic Fruit Snacks/Fruit Strips
Nuts
Almonds
Cashews
Walnuts
Homemade Granola-Recipe from Against All Grain
Beef Jerky (Costco-read labels)
Non-GMO Popcorn (Costco)
Stocked in my Fridge at All times
Milk
Eggs
Almond Milk
All-Beef Hot Dogs
Chicken Sausages (Adelle’s Brand, Costco)
Vegetable Broth or homemade chicken broth
Bacon, Bacon, and more Bacon
Ham
Turkey
Salami
Hummus
Guacamole
Avocados
Broccoli
Carrots
Celery
Bell Peppers
Tuna
Butter Lettuce (best for using in place of bread or wraps)
Apples
Raspberries
Pineapple
Cheese Sticks
Quick Snacks or Lunches
Almond Butter-I put this on everything! But here is a quick list of my go-tos!
Bananas
Dates
Strawberries
Brown Rice Cakes
Banana Chips
Fruit
Fresh Raw veggies with homemade ranch
Organic Hummus and Carrots
Guacamole and Plantain Chips
Salsa and Plantain Chips
Tuna Salad with homemade mayo and veggies
Wraps with the butter lettuce, ham, salami, and tomato with ranch or mustard, whatever floats your boat.
Alright, beautiful people. I hope this helps get you started! I don’t even think you need to label yourself as paleo. Just strive to make better choices. It is not rocket science. If it can sit in your pantry for months, don’t eat it. IF it has a ton of chemicals and additives, don’t eat it. If you can’t pronounce the ingredients, don’t eat it.
When I cook and meal plan, what I strive for it a protein and two vegetables. Does it always happen? No, but I try. So burger patties, with some roasted veggies and baked sweet potato is a staple around here, and we love it. Easy, and effective. Don’t complicate it. Chicken, broccoli, and a baked potato is wonderful balanced meal. When you haven’t’ cooked, keep these staples on hand so you can whip something up that is not only good for you, but tastes delicious! Being paleo is not about depriving yourself, it is about fueling your body as nature intended. Whole and healthy. Enjoy!