NuGo

A fast-paced, active lifestyle should not have to negatively impact your health. Low in sugar and net-carbs, high in protein and fiber, and free of artificial ingredients, NuGo Slim® bars make for a great low glycemic snack that’s ideal for people monitoring their blood sugar, looking to maintain a healthy weight or those just after a tasty snack!

Check out the NuGo website for their range of tasty NuGo products. They have bars for every taste, and every dietary need from vegan to gluten free. Check out the NuGo Slim Espresso and Dark Chocolate bar:

FullSizeRender (24).jpg

With only 2-3g of sugar, each NuGo Slim, bar is a guilt-free alternative to other dark chocolate treats.Each bar contains 15–17g of protein giving sustained energy- a great post workout refuel. Also, a great benefit for me, is that NuGo bars are free of maltitol which can cause bloating and gastric discomfort.

I loved the NuGo bars as they came, but also loved dipping them into some extra nut butter for an extra decadent, calorie and protein rich snack.

Check out the NuGo Instagram page to see other ways of enjoying these awesome bars!

If you want your protein and fiber without all the sugars and artificial sweeteners found in other diet products, NuGo Slim® is the protein bar for you. With five REAL Dark Chocolate flavors to choose from, staying fit has never tasted so good.

FullSizeRender (22).jpg

As a lover of anything PB related, I thought that the NuGo slim crunchy PB and real dark choc bar was amazing! I took a bar with me to my track meet and it was a great way to keep me going between races. As an active, vegan university student I’m always looking for high protein snacks I can have on the go- these bars are just ideal. You can get your own bars here: NuGo website

FullSizeRender (23).jpg

These bars are an absolutely perfect option for peanut butter lovers. They are low in fat and contain no hydrogenated oils. What is more, the bars are dipped in REAL Dark Chocolate- so decadent! NuGo bars are the only protein bars to be covered like this. The bars are also vegan, gluten-free and contain over 17g of Protein, 3g of Sugar, 7g of Fiber, 5g Net Carbs and no maltitol. Amazing, and thoroughly recommenced.

How to Make Perfect Sushi

Sushi is the ultimate take away- fast food! It is super tasty, nutritious and so much easy to make then you probably realize! It makes for a great work lunch, children’s lunch box idea or party finger food munch.

I make sushi at least every other week, and it has become my go to food to take to races, and on road trips. It is just so versatile, and easy to digest. It is also a great balanced meal, containing veggies, carbs and protein.

In this post I hope to show you how easy it can be to make your very own sushi! No joke.

  • So, first things first, you will need to cook the rice (although you could also use cauliflower rice if you want to go grain free!).  I would suggested that you cook sushi rice according to the pack instructions- it typically takes about 15 minutes to cook and then requires about 20-30 minutes of sitting/ steam time (when the heat is off, the pan has been removed from the cooker, but the lid is on the rice).
  • Whilst the rice is cooling, you can prepare your fillings!
  • Cut your fillings up into thin strips to make them super easy to fit into your sushi rolls.
  • Great filling ideas include:

    • Veggies e.g. carrot, bell pepper, cucumber, avocado, lettuce, spring onion

    • Protein’s (best if cool- but can make warm sushi for an interesting change!) e.g. chicken, prawns (tempura prawns are amazing!), steak, tuna, salmon, egg omelette, crab

    • Your random fav condiments e.g. peanut satay sauce, bbq sauce, sweet chilli sauce, lemon mayonnaise, cream cheese

  • I love using a mix of crunchy veggies and soft tofu to fill my sushi. But use whatever you fancy. A great classic combo is crab, avocado and cucumber.
  • Right back to the rice- once it is cooked, and cooled slightly, you can stir in a little rice wine vinegar- this helps to prevent the rice from getting too sticky and adds a little tangyness. But it is not essential- so do not stress if you don’t have any!

Next is the fun part! Making the sushi!

  • Simply, get your seaweed sheet and lay it on your sushi mat (shiny side down). NB: If you don’t have a sushi mat, you can use tin foil/ cling film/ or a tea towel. Then spoon on your rice. You will need to squish it down, and try and get it to cover the whole sushi sheet width wise, but leave about an inch at the top of the sheet to make it easier to close the roll! Aim to have a layer of rice that is about 1-2 grains thick. Don’t go crazy or you won’t be able to fit in your fillings!
  • Next comes the veggies and protein. Simply layer your veggies neatly about 2 inches from the end of one side of the seaweed sheet. As shown below.

IMG_8185.JPG

  • Once you have lined up your fillings, then it is time to roll your sushi up! To do this, you will need to be gentle but firm. Pick up the end of your sushi mat and your sushi and quickly roll it over, pressing the fillings down with your fingers. Continue to roll the sushi up as if you were making a swiss roll or rolling up a towel after a day at the beach!

Remember to keep pressing as you roll to ensure that your sushi is tight and your fillings are kept in place.

IMG_8178.JPG

Just keep rolling…..

roll

Once you have rolled your sushi up you should have a neat roll like the one shown here!

IMG_8180.JPG

  • Next comes for the slicing. Make sure you use a sharp knife for this! I can usually get about 5-6 pieces of decent sized sushi from one roll. I would suggest making 1-2 rolls per person per meal- depending on the amount of fillings you use, and whether or not you will be serving your sushi with anything else!

IMG_8181.JPG

Your sushi should look nice and neat like these here!

  • To serve, put the sliced sushi on individual plates, or on one big plate so it can be shared around. Make sure to have soy sauce for dipping, wasabi and ginger for those who like heat, and some extra’s like edemame beans to keep things interesting!

It would be great if we could see your sushi creations- so if you do go ahead and make some of your own then please tag us in your posts on Intagram (@trainandchew)!

IMG_8182.JPG

This sushi was destined for my lunch box- just wanted to show you how easy homemade sushi is to transport! I had two rolls for my lunch. Both filled with veggies and tofu. I then took a couple of sachets of soy sauce to drizzle over my sushi when lunch time came around! So yummy 🙂

IMG_8183.JPG

Daiya

Daiya products (pronounced “day-ah”) are a dairy-free dream come true. They offer products that are extrodinary in flavor, taste and texture. But, Daiya isn’t just about dairy-free living – all of our products are plant-based and free of the top 3 food allergens- dairy, gluten and soy.

I  thought creamy New York cheesecake was a thing of my past when I started to cut back on my dairy consumption, but that was before I heard of Daiya! They offer three different flavors of dairy free, soy free and gluten free cheezecakes that look sublime! I tried the New York cheezecake, shown below:

cheesecake 2

It is the combo of crunchy, sweetness from the base and the creamy tartness of the topping that I used to love most about cheesecake, and this Daiya alternative did not disappoint on either aspect. The base of the Dairy New York cheezecake was crumbly yet crunchy, and it was just the right level of sweetness. The topping was also uber creamy thanks to its make up from coconut cream!

The cheezecake was delicious as it was, cut straight out of the fridge. As shown here:

cheesecake

I even ate the last piece straight from the box with a spoon when I was travelling home last week as it was just so amazingly tempting. But, my favorite way to eat the creamy (vegan friendly) cheezecake was when served with a big dollop of nut butter and some frozen berries. Just look at it (Image from @pancake2peach):

cheese

The combination of sweet cheesecake with the sticky and crunchy nut butter and the fresh, tart berries was simply amazing! The flavors also reminded me of PB+J- an absolute personal favorite of mine! It could be a trick that Daiya are missing out on- I mean who wouldn’t love to see PB+J cheezcake in the shops!

Diaya also have a number of other dairy free, gluten free and soy free products on offer. Such as grated, blocked and slice cheeses, prepackaged meals such as mac’n’cheese and pizza, and Greek style yogurts. All of the Daiya products come in different sizes and flavors- sure to tempt most buyers!

We tried Daiya Greek style yogurt. It was so intensely creamy, sweet and so ‘yogurt’ like! I loved it as a base to cereal in the morning, and also as a dessert base, for example as it is shown here as a base to an EatMeGuiltFree brownie, some nut butter and frozen raspberries.

yog.jpg

Another product that we tried was Daiya shreds- a dairy free alternative to grated cheese. The Daiya cheese was rich and creamy, with a proper cheesy taste- far separated from many other lactose free cheeses which are bland and lackluster. The Daiya cheese also delivered the stretchiness and texture of normal cheese without compromise- ideal for nacho’s, pasta and jacket potato toppings.

Our favorite cheese was the Pepperjack style shreds- perfect for our weekly quesadilla dinner! The shreds offered a stringy, gooey bite to the meal, and and helped to make our meals really tasy. Daiya Shreds come in Classic Blend, Cheddar, Mozzarella and Pepperjack styles. Just look at the shreds melted all over the nacho’s, and the block in used in the mac and cheese below!:

nacho

Daiya products are really worth trying! Look out for them next time you head to the shops.

Raaw Macaw

Raaw Macaw are a new company based in Florida that makes delicious bars that are completely unique! The bars have been developed around”taste” & “texture” using simple, natural ingredients so that customers can feel good about enjoying them.
Raaw Macaw! Custom Health Foods
A great thing about Raaw Macaw is that customers can build their own customized energy bars online- so you can combine your favorite flavors to make a bar that is completely your own!
Just take a look at the Raaw Macaw site for more ideas: http://www.raawmacaw.com/customized-energy-bars 
But you can still of course still get the official Raaw Macaw flavors- which are totally delish. We tried the variety box of official Raaw Macaw bars so that we could let you know what we think about each flavor they have on offer and so you know what flavors to look out for when you buy the bars, or when you make your own!
There were 5 different flavors in our box:
  • Brownie batter
  • Coconut Husk
  • Cookie Dough
  • Lemon Poppy
  • Peanut Buttery Cashew
We loved all of the flavors so so much. Here is a taste of what the bars were like….
Here is the ‘brownie batter’ bar:
image bar.JPG
So excuse the messy plate, but the brownie batter bar was amazing! I warmed it up in the microwave and the bar became gooey- just like a real brownie, and the big chunks of chocolate melted into deliciousness. There were also walnut pieces in the bar which just added to the authentic brownie experience!
Because I love PB I also smothered the bar in PB which just topped the bar off so amazingly. I enjoyed the brownie batter bar with my breakfast, but I am sure it would be also amazing on top of nice cream, as a snack or used as a base of an awesome brownie cheesecake!
image bp
Here is the ‘coconut husk’ bar:
IMG_6763.JPG
The bar was great just as it was out of the pack, however as we think everything is better warm we loved it topped with a dollop of nut butter:
coconut.jpg
You can also get mini bird food style bars as tasters. Just look how cute the coconut husk mini bar is:
IMG_6745.JPG
I enjoyed cutting the mini bar up and sprinkling it over nice cream or oatmeal for an awesome coconutty, chocolate flavor addition.
Here is the ‘cookie dough’ bar which like the other Raaw Macaw bars was delicious, with lots of chunks of chocolate! I loved the cookie dough bar with a dollop of fresh almond butter along side a big mug of green smoothie after a morning run- divine!
IMG_6879.JPG
As a last taster of what the Raaw Macaw bars are like, here is the ‘peanut buttery cashew’ bar:
pb bar.jpg
Just look at the size of the chunks! When melted you can imagine how good this bar is. Out of this world!
Anyway, we hope that from this post you can get a glimpse of how awesome Raaw Macaw bars are. But don’t just take our word for it- go and get some for yourself!
NB: Raaw Macaw bars are currently only available in the US. But watch this space as I am sure they will spread across the world very soon!

Nicer Foods Be Nice Bar: A review

I have struggled with GI problems for a while, and nothing I ate or did seemed to change it. However, I recently came across the ‘low FODMAP’ diet and it interested me as it involves removing or reducing certain high FODMAP foods from the diet in order to relieve GI problems. I committed to trying it out only recently and so far so good!

You can find out more about the low FODMAP diet on the Nicer Foods website: https://nicerfoods.com/what-is-fodmaps/ 

Nicer Foods is a company which sells low FODMAP products in order to make it easier to stick to a LOWFOD map diet. Take a look at the range of products they have on offer on their website here: https://nicerfoods.com/

I recently tried out Nice Foods ‘Be Nice Bar’. These bars are low in fodmaps and packed with healthy ingredients that won’t leave your belly feeling uncomfortable.

bar

The bars are made with real peanut butter and have literally loads of chocolate chips- such a nice surprise when I opened them! The Be Nice Bar’s are made with all natural and wholesome ingredients, just like you’d use at home so you don’t need to worry about what you are eating.

Nicer Foods don’t use preservatives, so they recommend storing the bars in the fridge to keep them tasting fresh for as long as possible- but if you are anything like me, then the bars won’t stay around very long!

Click for Options

I loved munching on the Be Nice bars after training, as the bars are easy to eat and carry with me in my bag. I also loved them as an easily digestible addition to my green banana nice cream breakfast (with an extra dollop of PB on top of course).

Click for Options

Each delicious bar contains 7 grams of protein from natural peanut butter, rice, and quinoa- ideal for after working out, or to keep you satisfied until your next meal. As I mentioned, there are loads of bitter-sweet chocolate chips in the bars and these are dairy and soy free- so they won’t cause any problems for those with GI problems, or food intolerance’s. Just look at the list of ingredients to back me up!

The best thing about the bars in my opinion is that they are designed by dietitian and Nicer Foods co-founder, Kate Watson, so you can trust that they contain only FODMAP friendly ingredients! The bars are also great for those on alternative diets as they are vegan, dairy free, soy free, corn free, and certified gluten free- so as Nicer Foods says- we can all snack with confidence. Such a result!

Click for Options

Barney Butter Review

What’s not to love about Barney Butter? It is a natural nut butter product that tastes amazing!

We tried out the single serve packs of Barney Butter. Each sachet has about 3g of protein, 12% RDA of vitamin E, lots of healthy monounsaturated fats, and only 100 calories. Ideal as an on the go snack on its own or with a range of different foods! They are also great added to your favorite recipes, like curries, cakes or salad dressings!

We got to try out all of the flavors that Barney Butter currently has on offer! So that includes: Raw and Chia, Vanilla Bean and Espresso, Honey and Flax, Crunchy, Smooth, Bare (just almonds), and Cocoa and Coconut. The different flavors are shown here:

Barney Butter is also so versatile! Here are some of our favorite ways to enjoy the different flavors of Barney Butter….

We used the Bare Barney Butter to make a chili and almond sauce for this Scot Jurek inspired Indonesian cabbage salad. I served it with stir fried tempeh and brown rice. The almond butter made the sauce so creamy and rich whilst adding lots of healthy fats and protein. Perfection!

photo 1

Barney Butter single serve packs can easily be taken with you to work or school. I took the Honey andFflax flavor sachet with me to work, and loved adding a dollop to a date, banana, and almond stack. So yummy, chewy and sweet!

photo 3

As mentioned in a previous recipe post,  banana oat cookies can be sandwiched together with nut butter to make a high energy, high protein snack which is great before or after a workout to fuel or replenish your muscles. I loved the crunchy Barney Butter in this banana oat cookie sandwich! It was ideal on the go fuel to take with me to my most recent XC race! I am sure any of the other flavors would also work well.

photo 2

I was right! The oat cookies also went perfectly with the Vanilla Bean and Espresso Barney Butter! Even though I don’t like coffee I still really enjoyed this flavor. It was slightly bitter from the espresso beans but the vanilla sweetened it perfectly. I smothered one of my oat and banana cookies with the nut butter, then sprinkled on some pomegranate seeds, a few extra whole almonds and some ripped up dates for a sweet, energy boosting snack that will be sure to fuel you through even the longest of days. I am sure you could also enjoy this combo on toast, on a bagel or on some slices of banana.

photo 1 (3)photo 2 (3)

The cocoa and coconut almond butter was so decadent and creamy! It went perfectly with banana slices, dates, apple sauce, some extra almonds and oats for a protein rich snack to get through some tough afternoon training. Delish and so easy! Perfect on the go too!

photo

Barney Butters are a great product that cater to nut butter lovers everywhere! Go out and get some for yourself, and see which flavors you like best!

Because after all….

Barney Butter Trust Marks

*The opinions expressed here are our own.

MRM Review

Getting a quick source of calories and protein in after a tough workout is really important for recovery, and preventing sore muscles. Especially if you are training everyday, and in my case, twice a day!

Of course eating a balanced meal after training is the ideal, but when you need a quick and easy snack to replenish tired muscles straight after training, protein powders are ideal, and can be used to bridge the gap to your next meal.

I have been cutting back on animal products and trying out a higher plant based diet, so I looked into alternative non whey protein recovery powders. MRM has some awesome vegan protein powders that offer 24g of protein per serving, with no artificial flavors or coloring’s, and they come in interesting and tasty flavors. Perfect for me to have as a quick post workout recovery drink!

We tried out their vanilla and chocolate mocha flavors.

Although the MRM Veggie Elite powders are tasty and mix well into water and milk (or non dairy alternatives), you don’t just have your protein powders in drink form, you can also use protein powders in cakes, cookies, protein balls, homemade quest bars and smoothies! The possibilities are pretty endless.

We love using the MRM chocolate mocha powder to make homemade quest bars- (which I am now pretty addicted to) and the vanilla powder to make delicious pancakes, and fruit smoothies!

Here are a couple of awesome recipes which use MRM protein powders:

Vanilla, Chocolate and Banana Protein Pancakes with PB Frosting 

Makes three pancakes –> one serving!

Ingredients:

  • 1 scoop vanilla bean veggie elite performance protein (MRM all natural vanilla whey would also work)
  • 1 tsp baking powder
  • 2 Tbsp unsweetened cocoa powder
  • 1 ripe banana, mashed
  • 1/4 cup old fashioned oats
  • 1 egg

Topping:

  • 1/4 cup plain Greek yogurt
  • 1 tsp natural vanilla extract
  • 1 Tbsp natural smooth peanut butter

Directions:

  • Mix all ingredients for the pancakes in a blender and blitz until smooth.
  • Cook pancakes in a pan on medium heat- just like regular pancakes, flipping when you start to see bubbles form.
  • Combine the ingredients for the topping with a fork or whisk.
  • Layer the pancakes with the topping mixture and as a little bit of added decadence why not top your pancakes with choc chips, banana slices and some broken pretzels?

pancake

No Bake Chocolate Mocha Protein Balls 

No-bake recipes using wholesome, plant based ingredients are awesome- they are super quick to make, delicious and nutrient dense! These protein balls are so delicious, and feel so decadent- chocolatey, fudgy and divine. But, because they are made with MRM’s Chocolate Mocha Veggie Elite Protein they are actually good for you! Incredible.

These delicious snack balls are just the right level of sweetness, and are packed with  plant protein and healthy fats- so not only will they satisfy your sweet tooth, but they will also keep you going until your next meal. I love taking them to work and dipping them in some nut butter, or taking with me to training to eat as a quick post-workout refuel.

Makes 8 truffles –> 3/4 per serving

Ingredients:

  • ½ ripe avocado
  • 1.5 scoops Chocolate Mocha Veggie Elite
  • ¼ cup pureed silken tofu
  • 5 drops liquid stevia (optional, could use maple syrup or honey as an alternative)
  • 1-2 tbsp non dairy milk e.g. almond/ rice (if needed)

Directions:

  • Place all ingredients (except the milk) into a food processor.
  • Blend until a ball of ‘dough’ forms.
  • You may need to add a little milk, 1 tbsp at a time until it forms into a dough.
  • Make sure all ingredients are combined.
  • Divide the mixture into 8 truffles (a small cookie or ice cream scoop is ideal for this) and place them on a small baking tray.
  • Refrigerate the balls for a few hours to set, or store in your freezer if you made a larger batch/ want to keep them for longer.
  • These protein balls can be rolled in some shredded coconut, chia or sesame before refrigerating if you want some extra crunch!

Check out our Instagram and Twitter for more protein packed recipe ideas!

In addition to protein powders, pre workout powders and BCAA products can really help to improve performance and recovery.

We tried out MRM’s Driven- Natural Pre workout supplement which is supposed to increase energy, stamina and endurance. After trying it for the first time the other day, I can say that I think I felt a difference as I felt less tired during my workout and felt more focused.

As a massive bonus MRM’s Driven actually tasted good, even though it had no artificial flavors or sweeteners! MRM’s Driven is one of, if not the first pre-workout formula developed with pure ingredients that include natural extracts, amino acids, vitamins and minerals to support the body’s complex metabolic function. Pretty awesome stuff! I will definitely continue to supplement my diet with it to continue to get the benefits.

Driven™ - Natural Pre-Workout Formula

The final MRM product that we tried was the Post workout BCAA+G Reload mix. BCAA’s or branched-chain amino acids are broken down during exercise and so a recovery mix containing BCAA’s is a great way of replenishing our stores- helping to support muscle recovery, reduce fatigue and muscle soreness.

In terms of flavor, I thought that the Island Fusion flavor was good, but my boyfriend really didn’t like it as he thought there was a bitter after taste. But as this mix is so beneficial in terms of recovery I think I can get over a slight aftertaste! I enjoyed having the BCAA+G Reload straight after my workout with ice cold water and a banana on the side for a quick carb boost.
BCAA+G RELOAD™ Natural | Post-Workout Recoveryimage (3)

*Although we received MRM products free for review, all the opinions expressed here are our own.

Homemade Protein Bars

If you have ever tried a quest bar, you will know how gloriously sweet and sticky they are! You will also know how oozy they become once baked in the oven or microwaved. Well, did you ever think it was possible to make a similar bar yourself? No? Well think again.

Thanks to IMO- a sweet prebiotic fiber that can be used as a binding agent- you can make your own low carb, and low sugar protein bars that are similar in texture and flavor to your favorite quest bars.

strog

Making these bars at home is also a lot cheaper than buying pre-made bars, and you can adapt the flavor and texture to just how you like it. You will also know exactly what you put in to your bars!

To make my bars I used VitaFiber syrup, but I am sure there are other brands that produce IMO syrups that would work equally well. You could also use an IMO powder but if you do, you will need to also add a binding agent such as honey or agave syrup to ensure your bars stick together.

vitafiber

Basic recipe:

  • 2 tbsp VitaFiber syrup,
  • 1/4 cup of protein powder (can be any type/ flavor)
  • 2 tsp almond meal (just ground up whole almonds)

Using this recipe, the nutritional facts for the final bar are approximately (depending on which protein powder you use): 180 kcal, 25g protein, 25g carbohydrate, 1g sugar, 2g fat, 22g fiber.

I have tried a few different flavor combinations for my bars. My favorites are:

  • Cookie dough- I used vanilla whey, and added a square of dark chocolate chopped up. (The chocolate melts in the microwave which is delish!)

Quest 1

  • Banana nut muffin- I used banana whey, and added a couple of freeze dried banana pieces and a couple of walnuts, both chopped up.
  • Berry cheesecake- I used strawberry whey, and added a few wild blueberries, and 1tsp of cashew nut butter.

Quest 4

Other flavors you could try are chocolate peanut butter (chocolate protein powder and 1tsp of PB), PB and J (peanut butter protein powder and a couple of freeze dried strawberries) or AB and J, or apple pie (vanilla protein powder, a couple of freeze dried apple rings and 1tsp of cinnamon). Just mix things up and see what you like best!

apple

Making the bars is really easy. Like really really easy! Here is how:

If you are wanting to make a bar very similar in texture to a quest bar (i.e. sticky and pretty solid) then I would suggest you follow this:

  • Heat up the liquid IMO in a pan until it bubbles,
  • Take off the heat and immediately mix in your protein power and almond meal.
  • As the mixture cools it will come together into a sticky dough.
  • Mold it into a bar shape with your hands
  • Put in the fridge to set if you want to eat it later, or put on a plate and microwave for 10 seconds to make it oozy and delicious.

I prefer making a softer bar as it is a little cakier and melts quicker in the microwave, so I do not heat up the IMO before mixing it with the other ingredients. Instead I:

  • Mix all of the ingredients together in a bowl,
  • Mold it into a bar shape (it is a bit sticky to the touch)
  • Microwave for about 20 seconds, or until it starts to expand in size.

Quest 3

The above is a pic of my berry cheesecake bar, and just look at the texture of the bar post microwaving! I love how the blueberries release their juices and give the bar little pockets of taste explosions!

Quest 2

I enjoy having my bars alongside other toppings once they have been microwaved. Yogurt, PB and apple sauce are winners for me at the moment. Find your favorite sides!

Have fun making your bars!!

Paleo Diet

The Paleo diet is based upon eating natural, wholesome foods that would have been eaten by our hunter-gatherer ancestors over 2.6 million years ago. It has been thought that hunter gatherers did not suffer from conditions such as obesity, cancer, acne or type 2 diabetes and as we share many of our genes with these hunter gatherer ancestors, it is thought that the lack of these chronic conditions is likely due to differences in diet (although I am sure that the high activity levels of the hunter gatherers would also have gone some way to prevent the conditions.) As a result, the Paleo diet was devised. The followers of this diet eat a ‘very healthy’ diet composed of natural foods such as fresh meats, fish, seafood, fresh fruits, vegetables, seeds, nuts, and oils and by cutting out dairy products, cereal grains, legumes, refined sugars and processed foods.

1. Higher protein intake

In the typical western diet protein makes up 15 % of the calories. Whereas in the Paleo diet protein makes up between 19-35 %. Staple protein sources include fresh meat, seafood, and other animal products such as eggs.

2. Lower carbohydrate intake and lower GI (glycaemic index)

Non-starchy fresh fruits and vegetables make up the main carbohydrate source in the Paleo diet. These foods make up 35-45 % of daily calories. These foods have low GI’s and as a result are slowly digested and absorbed, and do not cause a spike in blood sugar levels.

3. Higher fibre intake

Dietary fibre is known to be essential for good health and followers of the Paleo diet say that whole grains are not the (or the only) place to find it. Followers of the diet have stated that non-starchy vegetables actually contain more than eight times more fibre than whole grains and so are a much better source of this fibre.

omega

4. Moderate to higher fat intake (mainly monounsaturated and polyunsaturated fats with balanced Omega-3 and Omega-6 fats)

It is known that it is not the total amount of fat in the diet that raises blood cholesterol levels and increases risk for heart disease, cancer, and type 2 diabetes, but rather the type of fat. Followers of the Paleo diet have to cut out the trans fats and the Omega-6 polyunsaturated fats that are in many western diets, and they increase their intake of monounsaturated and Omega-3 fats. These fats were the mainstays of Stone Age diets.

5. Higher potassium and lower sodium intake

Unprocessed, fresh foods naturally contain 5 – 10 times more potassium than sodium. Our bodies, like those of people in the Stone Age are adapted to this ratio. Potassium is essential for the heart, kidneys, and other organs to work properly and if there are low potassium levels then there is a risk of high blood pressure, heart disease, and stroke (typically also the same problems linked to excessive dietary sodium.) Today, the average westerner consumes almost twice as much sodium as potassium- which is not the ratio our bodies are adapted to.

6. Net dietary alkaline load that balances dietary acid

This aspect is based on our internal chemistry. It is known that, after digestion, the foods that have been eaten present either a net acid or alkaline load to the kidneys. Typical acid producers are meats, fish, grains, legumes, cheese, and salt, whereas alkaline-yielding foods are fruits and veggies. A lifetime of excessive dietary acid has been thought to promote bone and muscle loss, high blood pressure, and increased risk for kidney stones, it is also though that a high acid diet may aggravate asthma and exercise-induced asthma.

7. Higher intake of Vitamins & Minerals 

Whole grains are not a part of the Paleo diet, and they are not a good substitute for lean meats, fruits, and vegetables. Whole grains contain no vitamin C, vitamin A, or vitamin B12. In addition, any of the minerals and some of the B vitamins whole grains do contain are not well absorbed by the body. Therefore cutting them out, and replacing them with other foods allows more minerals and vitamins to be absorbed.

So, to me it all sounds pretty good. I can see how following this diet would be tough, for example eating out in restaurants might be tricky, and you would have to wave good bye to many typical western foods such as pizza, burgers, chips or pasta. However I can see why someone who is looking to be as healthy as possible might follow this diet.

On the Paleo diet you can eat fresh meats (preferably grass fed), fish/seafood, fruits and vegetables, eggs, nuts and seeds and oils such as olive oil, flaxseed oil or coconut oil. However on this diet you can not eat cereal grains, legumes (which include peanuts), all dairy products, refined sugars, potatoes (some followers of the Paleo diet allow sweet potatoes), all processed foods, added salt and refined vegetable oils.

Paleo Recipes To Try 

Roasted Butternut Squash Soup

Ingredients

  • 1 large butternut squash
  • 1 green apple, sliced and cored
  • 1 small yellow onion, chopped
  • 2 carrots, chopped
  • 3 tbsp olive oil
  • 2 tsp cinnamon
  • 1 1/2 tsp salt
  • 1/2 tsp cumin
  • 1 tsp chili powder
  • 2 tbsp ghee
  • 3 cups chicken broth

Method

  1. Preheat oven to 180 Celsius.
  2. In a large bowl, combine the butternut squash, olive oil, 1 tsp cinnamon, 1/2 tsp salt, and 1/2 tsp cumin. Mix together, coating the squash well.
  3. Spread out on a rimmed baking sheet.
  4. Next, in the same bowl that the butternut squash was in, toss the apple slices, onion, and carrots to coat with the remnants.
  5. Place on a second rimmed baking sheet and add both baking sheets to the oven.
  6. Roast for 35-40 minutes until soft, stirring once.
  7. Heat up ghee over medium heat in a large pot on the stove.
  8. Add the roasted ingredients and then the chicken broth. Add 1 teaspoon each of salt, cinnamon and chili powder.
  9. Bring to a boil, then reduce heat to low and simmer, covered, for 20 minutes.
  10. Using an immersion blender, combine the ingredients until smooth, or transfer to a blender to puree.
  11. Serve warm.

Butternut squash soup

Grain Free Drop Scones

 Ingredients:

  •  1 organic medium banana
  •  1 tbsp organic coconut flour
  •  1 organic large egg
  •  ½ tsp organic cinnamon powder
  •  1 tsp organic vanilla extract
  •  1-2 tsp organic coconut oil for cooking

 Method

  1. Put all of your ingredients into a food processor and whizz until smooth.
  2. Leave to sit for 10 minutes so that the coconut flour expands and absorbs the egg.
  3. Meanwhile heat a large frying pan on a medium heat, add the coconut oil.
  4. Now divide the mixture into 4 equal portions in the frying pan to form mini pancakes.
  5. Cook for a few minutes then flip and cook for a few minutes on the other side.
  6. The pancakes should be golden and firm on the outside, moist and springy on the inside!
  7. Serve with a little melted coconut oil and raw honey or whipped coconut cream.

pancakes

 

Pecan & Banana Paleo Ice Cream

Prep: 10 min  Freeze: 3 hrsgelitin hyrdo

Ingredients:

  •  4 large organic bananas
  •  4 tbsp raw organic pecan butter
  •  2 tbsp Great Lakes Gelatin hydrolase
  •  2 tsp raw organic honey

 Method

  1. Chop the bananas into slices and put into a glass bowl.
  2. Freeze until solid (around 2 hours)
  3. Remove the banana slices from the freezer and add to your food processor along with all of the other ingredients.
  4. Blend until smooth.
  5. Decant the mixture back into your glass bowl and re-freeze until semi solid.
  6. Remove from the freezer and enjoy!

Paleo-icecream