The post Paleo English Muffin appeared first on Food Compass.
]]>Ingredients for a single muffin. Multiply as needed.
2 egg whites
2 Tbsp Coconut Flour
2 tsp Psyllium Husk
2 Tbsp water
¼ tsp salt
Preheat your oven to 180 degrees C, and line a baking tray with baking paper.
Add all the ingredients to a bowl and mix well.
Let ingredients stand for 5 minutes for the coconut flour and psyllium to absorb the liquid.
Drop the mixture onto the baking tray and with a spatula shape into rounds approximately 9 cm wide and 1.5 cm high.
Bake for 18 minutes.
To serve simply slice in half and pop in the toaster.
Paleo ✓ Refined Sugar Free ✓
Gluten Free ✓ Nut Free ✓
Vegetarian ✓ Soy Free ✓
Low FODMAP ✓ Dairy Free ✓
Egg Free X Raw X Vegan X
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]]>The post Fisherman’s Eggs Recipe appeared first on Food Compass.
]]>Serves 2
Sardines are an incredibly healthy food with very high levels of Omega-3, higher than salmon or tuna. They also are a great natural source of Vitamin D.
This recipe is an easy and tasty way to include them into your diet. It makes a hearty winter breakfast, and you can add whatever vegetables you have on hand. Try adding left-over potatoes, or even a handful of mushrooms.
Fisherman’s Eggs Ingredients
Tin of sardines
4 eggs
2 shallots
2 cloves of garlic
1 tomato
handful of spinach
parsley
hot sauce
Place a dish in the cold oven and preheat both the dish, and the oven to 180 degrees.
Chop the vegetables and parsley.
Remove hot dish from the oven and carefully grease.
Add the shallot, garlic, tomato and parsley to the hot dish. Place back in the oven and bake till the shallots have softened. About 5 minutes.
Drain the sardines and mash with a fork. Add the sardines and spinach to the dish and mix into the shallots and garlic. Carefully crack the eggs over the top of the fish and vegetables.
Return to oven and bake till the egg whites are set. Approx 7 minutes.
Drizzle with hot sauce and enjoy.
Paleo ✓ Refined Sugar Free ✓
Gluten Free ✓ Nut Free ✓
Soy Free ✓ Dairy Free ✓
Low FODMAP ✓ (omit onion & garlic)
Egg Free X Vegan X Raw X Vegetarian X
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]]>The post Paleo Breakfast Tart appeared first on Food Compass.
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- ¾ Cup Paleo Breakfast cereal – I used Forage & Graze Berry Good Granola
- Approx 3 Tbsp Coconut Oil
- 400mL Coconut Yoghurt (see recipe & ingredients below)
- 3 tsp Gelatine
- Fruit
To Make Coconut Yoghurt
- 400mL Can of Coconut Milk
- 2-3 Capsules of Probiotic
- Sweetener (Optional)
Sterilize a glass jar either by boiling or by washing in the dishwasher. Mix all the ingredients in the jar and cover with cheesecloth or a chux cloth and stand somewhere warm for up to 2 days till nice and tangy. A hot water cupboard or in the oven with only the light on make good places to keep it while it ferments.
To Make The Paleo Breakfast Tart
Put ¾ cup of paleo breakfast cereal in a food processor and blend. Drizzle a little oil while stirring till crumbs just start to hold together.
Press into a cheesecake dish.
Add 3 Tbsp of hot water into a cup and stir in 3 tsp of gelatine. Mix into yoghurt and stir until gelatine is dissolved. To help dissolve gelatine you may need to warm yoghurt slightly over a bain marie. Don’t overheat though, you don’t want to kill off all the beneficial probiotics.
Pour yoghurt over base and refrigerate till set. If you want this for breakfast, you will need to make the night before.
Top with fruit and enjoy!
These quantities made 2 small 11cm cheesecakes, enough to serve 2-4 people. To make a full size one just double the quantities.
Paleo ✓
Raw X (depends on cereal used for base)
Vegan X
Vegetarian ✓
Low FODMAP ✓
Refined Sugar Free ✓
Gluten Free ✓
Nut Free X
Soy Free ✓
Dairy Free ✓
Egg Free ✓
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]]>The post What Is The Paleo Diet? appeared first on Food Compass.
]]>Millions of years in fact, but up until only about 10,000 years ago we were still running around with spears, hunting and foraging for our food. We’ve come along way in the last 10,000 years, and it’s not all good.
We’ve changed how we live and how we eat, and our genes are struggling to catch up.
Turns out that diseases that are common in modern civilisation like cancer, diabetes and cardiovascular disease were not so common in our pre-agricultural ancestors. Not only were they healthier, they were taller, stronger and had good dental health.
A Paleo style diet is looking to the past to help improve our future health, adopting a diet our genes evolved to eat, not a diet based on cheap, high calorie, low nutrient, processed foods.
What is the Paleo Diet….and what it isn’t.
The Paleo diet is not a weight loss diet, although weight loss is common if people have excess weight to lose.
It is not a low carb diet by default. Including fruit, starchy carbohydrates and white rice as many people choose to do can increase the carb levels to the individuals needs.
The Paleo Diet is more of a template or a lifestyle choice of eating foods that match the evolution of our digestive system.
While there are basic ideas and guidelines it is up to the individual whether they follow the guidelines strictly, adopt an 80/20 approach, have a weekly non-paleo day or include dairy, rice and gluten-free grains. There is no right or wrong, you won’t be kicked out of the club if you don’t “do” it properly.
If the ideas and available science resonate with you, then all you can do it try it for yourself.
So how do we go back to a more natural way of eating?
In a nutshell a Paleo style diet includes lots of vegetables, good quality meat, fish, fruit, nuts and seeds. Excluding grains, refined sugars and industrial seed oils remove the culprits responsible for many of our modern health issues.
So what’s wrong with these foods? Isn’t bread the staff of life?
Removing grains are by far the biggest change when adopting a Paleo approach to eating. From our morning cereal, to our lunchtime sandwich, to our pasta dinner, we rely heavily on grains in our diet.
But grains were never a big part of our diet prior to the agricultural revolution and our bodies are simply not adapted to digesting them without the risk of gut damage. They contain lectins, phytonutrients, not to mention the protein gluten.
Modern wheat has also changed a lot from earlier varieties. Changes made to wheat around the 1960s to produce a higher yield have also resulted in wheat with less nutrients and higher levels of gluten.
The reality is that grains are just not that nutritious. Breads and cereals are commonly fortified with vitamins and minerals to improve their nutritional value. Replacing these foods with vegetables, meat and fruit drastically increases the nutrients in our diet, leading to improved health.
You also won’t find legumes, dairy, refined sugar and industrial vegetable oils in a Paleo kitchen.
What about legumes?
Legumes for a similar reason to grains, while they are certainly more nutritious than grains, they still have and lectins that can cause gut problems.
Not dairy too?
Dairy can cause problems with people that are lactose intolerant and/or casein intolerant although some with ancestors that were herders have developed the ability to continue to process lactose past childhood.
What’s the deal with vegetable oils?
Seeds and vegetable oils like soybean and canola oils are high in omega 6s. We need to consume Omega 6 and Omega 3 in a certain balance for optimum health and our modern diet throws that balance way off and leads to inflammation in the body. While anthropolicical evidence suggests a healthy ratio of Omega 6 to Omega 3 is approximately 1:1. Most modern diets deliver a ratio closer to 16:1! Switching to healthier fats can help restore the balance and reduce inflammatory conditions.
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]]>The post Paleo Diet Food List appeared first on Food Compass.
]]>The following paleo diet guide will help you find additional paleo friendly foods to accompany your meals, cook with, and flavour your paleo meals.
At Food Compass we have already sorted through the products for you that are paleo friendly and you can always begin to view paleo only products by ticking the paleo filter at our shop.
When On A Paleo Diet You Will Want To Avoid The Following Foods
- Grains, Breads, Pasta
- Pseudo Grains (Quinoa, Buckwheat, Amaranth)
- Vegetable & Seed oils ( *except Coconut, Olive & Avocado Oil)
- Dairy, Milk, Cheese, Yoghurt,
- Legumes, Beans Chick Peas Peanuts, Lentils (irritate gut)
- Refined Sugar
- Artificial Sweeteners
Paelo Diet Food List
Meat, Poultry, Fish, Shellfish & Eggs Vegetables & Fruits
Nuts & Seeds – Brazil Nuts, Goji Berries, Chia Seeds, pumkin seeds.
Cooking Oils & Fats – Coconut Oil, Olive Oil, Macadamia Nut Oil, Avocado Oil, Tallow (rendered beef fat), Lard (rendered pork fat), Duck Fat, Butter & Ghee (mostly fat so very little lactose. Avoid if you are lactose intolerant)
Sweeteners – Honey, Stevia, Coconut sugar, (Real) Maple syrup
Coconut Products – Oil, Butter, Chips, Aminos, Water, Milk & Cream
Drinks – Almond Milk, Tea, Coffee, Coconut Water
Vinegars – Balsamic, Red wine, Apple Cider Vinegar
Sea Vegetables – Nori, Dulse, Spirulina, Kelp Noodles
Flours For Baking Almond, Coconut, and Tapioca Flours
Herbs & Spices
Fermented Products – Sauerkraut, kombucha, kefir, kimchi
Easily View Our Full Range Of Paleo Foods
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