5 Tasty Vegetables To Enjoy Before Winter Is Over

Guest post was written by Helen Sanders (Author Bio after the article)

With the end of winter soon approaching, it’s the perfect time to make the best of the amazing seasonal vegetables still available.

Our Paleo ancestors ate the food that was in season and nothing more. However, nowadays most food can be bought out of season, which although convenient, has been found to be less nutritious (source).

So before spring arrives, let’s have a look at 5 tasty vegetables to enjoy before winter is over!

1.) Brussel Sprouts

Harvested from September through till late February, Brussel sprouts with their miniature cabbage appearance and distinctive taste are a fantastic addition to any meal.

My father used to say that sprouts tasted better after the first frost of the year, and it appears that this is true! Vegetables produce sugars when exposed to cold and this provides Brussels with a sweeter taste! (source).

They are also a good source of protein and iron are full of Vitamin C (source).

New Ways to Enjoy: Try crispy garlic sprouts as a light meal on their own. Cut the sprouts in half, fry over a medium heat until the edges are browned, then transfer to a baking tray. Sprinkle with crushed garlic and roast for 25 minutes.

2.) Pumpkin

The pumpkin (or winter squash) stands out as a symbol of winter with its popular use as a jack-o’-lantern at Halloween. Grown between October and February, they are one of the best-known sources of beta-carotene (source) an antioxidant which may help in preventing cancer (source).

Sometimes its versatility is overlooked and just cooked as a soup or a pumpkin pie, but it can be more exciting than that!

New Ways to Enjoy: Most Paleo diets do not include potatoes, so use the Pumpkin to make spicy fries! Peel and seed the pumpkin and cut into fries. Pop in the oven on a baking tray at 400 degrees sprinkle on a little Sriracha for spiciness and roast for 30/35 minutes.

3.) Leeks

Although leeks can continue into early March, they are at their best between November and February. They are the same family as onions and garlic, but with their own mild distinctive flavour.

They contain high levels of Vitamin K which helps strengthen bones and promote a healthy heart.

Often, only the bottom white stem is enjoyed and the rest rejected, but this is a waste! Instead finely chop the green leaves to create a perfect light seasoning to sprinkle over your meals, somewhat similar to a spring onion taste.

New Ways to Enjoy: Add sliced leek (including the leaves!) to an omelette and season to taste. It provides a gentle yet satisfying edge to the meal instead of an overpowering onion.

4.) Turnip

The humble turnip is often overlooked by its much more glamorous cousins the carrot and the radish. But it is a beautiful winter vegetable available October through to late February. As long as you are not restricting your carbohydrate intake, it can form an excellent part of a Paleo diet.

One possible reason behind its lack of popularity is that some people, through a genetic inheritance, find them incredibly bitter. The turnip contains chemicals which react with a gene in the human body which makes those with the gene find them utterly disgusting! (source)

Its bulb root is high in Vitamin C and the leaves in Vitamin A. So no part of the turnip should be discarded!

New Ways to Enjoy: As a Paleo alternative to a roast potato side, peel and quarter the turnips and boil in a saucepan for 10 minutes. Remove from the heat and roast in the oven for further 20 minutes with a little salt. Dress with finely cut and lightly boiled turnip leaves.

5.) Kale

Kale is a member of the cabbage family, but whilst the cabbage is available throughout most of the year, Kale is usually at it’s best between late October and the first week of March. For people wanting historical accuracy, Kale is thought to be the closest vegetable variety to the original wild cabbage! (source).

It is extremely rich in vitamins, however, care must be taken as all of the nutrients are drastically reduced during boiling, except for Vitamin K (source).

New Ways to Enjoy: To preserve most of the natural benefits of kale, instead of boiling, stir fry for just 5 minutes on a high heat with a little garlic and chili for a delicious accompaniment or light meal.


Although it may be cold and miserable outside and everyone is looking forward to the approach of Spring, don’t waste the opportunity to enjoy these 5 tasty Winter vegetables before it is too late! They are healthy, in season and it will be a few months yet until they are available again!

Helen Sanders is chief editor at Established in 2012, Health Ambition has grown rapidly in recent years. Our goal is to provide easy-to-understand health and nutrition advice that makes a real impact. We pride ourselves on making sure our actionable advice can be followed by regular people with busy lives.

Chipotle Chicken Lettuce Wraps

Lunchtime either means making a pit stop from work to catch something to eat, or you have a decent lunch hour. Preferably make this the day before since the cook time is around 30 minutes. A lovely chipotle chicken lettuce wrap that will rejuvenate and add a bit of spice to your lunch!

Print Recipe
Chipotle Chicken Lettuce Wraps
Course Main Dish
Cuisine Paleo
Prep Time 20 Minutes
Cook Time 30 Minutes
Course Main Dish
Cuisine Paleo
Prep Time 20 Minutes
Cook Time 30 Minutes
  1. Heat your preferred oil (olive or coconut) in a frying pan and quickly place the chicken pieces in. Cook the chicken strips until golden.
  2. Using the same frying pan, after the chicken is done. Add more oil and sautée the onion until soft.
  3. Then add in tomatoes, brown sugar, cumin, and chipotle peppers to simmer for 15-20 minutes. Or until the tomato sauce begins to thicken.
  4. Place the chicken back into the frying pan with everything. Cook for 5 minutes.
  5. Take your lettuce, avocado, and remaining cherry tomatoes to start arranging an open lettuce wrap. Once the lettuce is placed on the plate, place the chicken chipotle mixture on the lettuce. Then place the avocado and tomatoes on top. With a spritz of lemon.
  6. Enjoy!
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Brownies Made With Espresso Beans and Blueberries

Brownies may be the one dessert everyone loves to a point. Now with an added kick of espresso and a sweet fruity touch with the added blueberries. What’s not to love? These brownies bring out a whole new meaning to energized, chocolate goodness and fresh.

Gather a few friends and family members that will want to make this recipe with you. Enjoy your time together and enjoy this healthy dessert!

Print Recipe
Brownies Made With Espresso Beans and Blueberries
Course Dessert
Cuisine Paleo
Prep Time 10 Minutes
Cook Time 30 Minutes
Course Dessert
Cuisine Paleo
Prep Time 10 Minutes
Cook Time 30 Minutes
  1. Preheat your oven to 325 degrees Fahrenheit.
  2. Bring out your mixing bowl and put your sea salt, honey, cocoa powder, espresso, vanilla, baking soda, eggs, cinnamon, and coconut cream (coconut butter).
  3. It is preferred to use a hand mixer or stand mixer to incorporate all these ingredients together.
  4. Afterward, grab your blueberries and gently fold them in (by hand) into your batter so your blueberries do not burst.
  5. Take a brownie sheet (typically 9x16) be sure to grease the sheet. Or use a cupcake tray! Pour the batter on the sheet, tray or pan.
  6. Bake for 30 minutes. 5 minutes before the 30 minutes is up, take a tooth pick and test the middle batch of brownies, making sure they are cooked all the way through.
  7. When the brownies are finished, allow them to cool.
  8. Once the brownies has chilled for a few minutes, drizzle the remaining Coconut Cream. Begin to serve!
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Bacon, Egg and Tomato Muffins

Needing a protein boost in the morning, or looking to have well-rounded muffins that have everything in them? This little recipe will help fuel your body, mind, and soul for those days we really don’t want to get out of bed.

This recipe also allows for over ingredients to be placed within, like bell peppers or another kind of meat.

Print Recipe
Bacon, Egg and Tomato Muffins
Course Breakfast
Cuisine Paleo
Prep Time 9 Minutes
Cook Time 20 Minutes
Course Breakfast
Cuisine Paleo
Prep Time 9 Minutes
Cook Time 20 Minutes
  1. Bring out the cooking spray and preheat oven to 350 degrees Fahrenheit.
  2. Cover the muffin or cupcake tray with the cooking spray.
  3. Cook the bacon in a large skillet, keep it on medium heat and continously turn the bacon over. When the bacon is halfway cooked (5 minutes tops). Cut the bacon into small bits.
  4. Take the bacon bits and egg, green onions, 1 cup of cherry (halved or chopped) tomatoes and black pepper. Mix them together in a bowl.
  5. Pour this mixture into the muffin or cupcake tray.
  6. Bake for about 15-20 minutes. Enjoy!
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Stuffed Avocado With Spicy Crab

For those avocado lovers out there! This dish is not only easy to prep (with a maximum of 5 minutes) and a total of 10 minutes to make! With the added protein and the sweet yet, smooth taste of the avocado, you’ll be making this recipe more often than not.

Print Recipe
Stuffed Avocado With Spicy Crab
Course Main Dish
Cuisine Paleo
Cook Time 10 Minutes
Course Main Dish
Cuisine Paleo
Cook Time 10 Minutes
  1. In a bowl, mix together the chives, mayo, and sriracha.
  2. After the three ingredients above are mixed well. Add in the cucumber and crab meat. Be sure to gentle toss together to incorporate.
  3. Take the avocado and cut open. Remove the pit and either spoon out the avocado or peel away the skin.
  4. Take the avocado halves, and fill the hollowed spot with the spicy crab meat mixture.
  5. Fill the avocado halves to your desire.
  6. Then top the halves with soy sauce and furikake, enjoy!
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How to Paleoize Your Favorite Foods

Just because you are choosing to switch to a paleo lifestyle doesn’t mean you have to give up a love for food. Food translates to so much more than eating for survival; food is both comfort and joy. You don’t have to give up any of the happiness you find in food to go paleo. To go paleo and keep the comfort, you just need to learn how to Paleoize all of your favorite foods!


  • Potatoes  


      • Potatoes are a definite no on a paleo diet, but sweet potatoes are still in! Nearly any recipe that calls for potatoes can easily be replaced with sweet potatoes. Sweet potatoes can be just as comforting as a mash or even in a stew or hash. They also lend themselves well to naturally sweetening bread and other baked goods.
Couleur / Pixabay
  • Fish 


    • Eating paleo is all about the protein; this includes fish. The trick is that you need to eat wild caught fish. You also need to cook it properly! Fish can be one of the healthiest proteins you consume, as long as you can resist the urge to fry it or soak it in oil and butter. Instead, consider grilling it or simply roasting it with some fresh veggies.
pashminu / Pixabay
  • Bacon and Lunch Meat 


    • Deciding whether or not bacon and other sliced meats are paleo, is a bit of a debate. Depending on who you ask, some believe that it is still meat and if you can find it without a ton of additives and processing, go for it. While others feel that there is no way our ancestors would have been consuming processed and cured meats. That being said, the paleo lifestyle is ever evolving. With new times, comes new theory and most people agree that if you can find unprocessed or minimally processed bacon or lunch meats then go for it! You also have the option of cooking your own meats at home and slicing them for sandwiches and such, leaving no question as to whether or not they will be paleo. As for the bacon, try and find locally sourced bacon with minimal to no processing other than the curing process.
Meditations / Pixabay
  • Rice   


    • With rice being found or served along-side the majority of dishes that families consume, it is rather hard to cut it out completely. It has become our filler so to speak. An easy way to replace rice is by making your own cauliflower rice! It is pretty basic and simple to make. You will need cauliflower and a ricer; that’s it. A vast array of recipes can be found to implement every flavor you are craving, from fried rice to risotto.
moritz320 / Pixabay
  • Peanut Butter 


    • While nuts are an essential part of the paleo diet, peanuts aren’t actually nuts. They are legumes, which are strongly not paleo. However, replacing peanut butter in your diet is extremely simple. Both almond butter and cashew butter are great healthy paleo options. They can both can easily be substituted in place of peanut butter in any recipe and you can make them at home in just a few quick steps.
deborahmiller56 / Pixabay
  • Eggs 


    • Next to meet and vegetables, eggs are an essential part of the paleo diet. The key to eating eggs on the paleo diet is simple, you need to purchase free range eggs. Or if you are up to it raising your own free-range chickens.
stevepb / Pixabay
  • Conventional Beef 


    • While purchasing meat may seem as simple as a quick trip to the grocery store. But the truth of the matter is, unless you are purchasing grass-fed beef, it has most likely been subject to growth hormones, antibiotics, and haven’t been grass fed. Finding grass fed beef shouldn’t be as hard as you would think, but it will take some work. You should also consider that it may look different, as in it won’t be pumped full of red die to make it appear more “appealing”, like in the grocery store.
Baumelt / Pixabay
  • Flour 


    • Flour is surprisingly one of the easiest foods to replace on the paleo diet! Between coconut flour, almond flour (almond meal), arrowroot powder, and tapioca powder, you can replace flour in just about any recipe you like!
Alexas_Fotos / Pixabay
  • Mayo  


    • Mayo gets a bad rep and many people stay away from it all together. But the truth about mayo is, you can easily make your own. Paleo mayo is simple and takes only a few minutes to prepare. It can be made with extra virgin olive oil, coconut oil, avocados, and avocado oil.
Meditations / Pixabay
  • Ketchup  


    • If you plan on going paleo and keeping it kid-friendly, you may have considered letting the ketchup slide. But the truth is, you can easily make homemade paleo ketchup free of preservatives, sugar and that pesky high fructose corn syrup.
markusspiske / Pixabay
  • Granola  


    • You may be very well accustomed to buying pre-made granola, but it couldn’t be easier to make! Even while avoiding grains and cereals, you can still make homemade granola. You can even use it as the perfect cereal craving substitute with a little dash of almond milk.
Free-Photos / Pixabay
  • Spaghetti  


    • Believe it or not, replacing spaghetti has become a bit of a trend. People have been replacing pasta with spaghetti squash for quite some time now. It’s simple to prepare, actually just as simple as boiling a box of noodles. You can also purchase a special cutter for other vegetables if you need to change it up a bit. Both zucchini and cucumber have frequently been used to fill in those spaghetti cravings.
WerbeFabrik / Pixabay
  • Bread Crumbs 


    • While breadcrumbs are often used for breading items to fry, a paleo no, they are also used as a binding agent and to add texture. If you are looking to replace breadcrumbs in a dish, such as breading meat, coconut flour works well. If you are using the breadcrumb as a binder in meatloaf or meatballs, try flax meal in place of the traditional breadcrumb.
congerdesign / Pixabay
  • Conventional Milk 


    • Cow’s milk is another easily replaced item in your fridge. Almond and cashew milk are both delicious, paleo, and in many cases better for you. They also don’t require you to have a cow to produce yourself. You simply need nuts and a food processor! No store bought milk with additives needed!
Couleur / Pixabay
  • Soy Sauce  


    • There is a good chance you don’t just use soy sauce for Asian inspired dishes; many of us use it in nearly any sauce or marinade. It has a delicious flavor for everything. But, you don’t have to give that up! Coconut aminos have a similar flavor to soy sauce and when used in cooking, gives off nearly the same potent flavor as soy sauce.
genniebee512 / Pixabay
  • Sugar 


    • There are many options available to replace refined sugar. The best option, when possible, is to go for the natural sweetener. Such as fruits or sweet potatoes. When needed though, local raw honey, stevia, maple syrup and coconut sugar are all good options.
Soorelis / Pixabay
  • Rice Noodles 


    • As with replacing spaghetti, if you love rice noodle, purchasing a spiral vegetable cutter will easily allow you to make zucchini noodles. They have a light flavor that lends itself well to adjusted Asian sauces and allows you to achieve a great consistency and flavor profile, similar to that of rice noodles.
sarangib / Pixabay
  • Vegetable Oil 


    • While deep frying everything is never recommended, sometimes you just have to have some sort of oil. Coconut oil is healthy and extremely beneficial. Though you would expect it to leave a coconut flavor, it is actually mild in flavor and can be used to cook no matter what the application. Olive oil is another great option, but be sure to check the label and buy organic olive oil.
stevepb / Pixabay
  • Butter and Margarine  


    • Both ghee and grass-fed butter is considered to be paleo. However, you always need to check labels and packing. Both are made from dairy and then the milk proteins are removed. But as long as they are used in moderation are both considered to be paleo.
markusspiske / Pixabay
  • Chocolate


  • Let’s face it, no one wants to give up chocolate. The good news is, you don’t have to, you just need to sub it for dark chocolate, preferable as close to 100% chocolate as you can find. Recent studies have even shown that dark chocolate can be beneficial to your health.
congerdesign / Pixabay


  • Salt 


    • By this point, we all know that salt is a big no when it comes to eating paleo, but sea salt is the exception. Traditionalist would not agree and rather form the opinion that contemporary paleo has changed the rules. The truth about salt is, it isn’t as bad for you as we have been lead to believe. In fact, studies have shown that you need salt in your diet, to an extent. Sea salt is natural and the dehydration process is as well. Beyond that, there is no processing or additives to most available sea salt.
andreas160578 / Pixabay
  • Fruit and Vegetables 


    • This may seem like the oddball out on the list; after all, eating paleo is about eating primarily fruits, vegetables, meat, and fish. But you still need to pay attention to the product you are purchasing. Shopping local organic and GMO-free is very important. Otherwise, you never know what kind of pesticides or growth hormones you are subjecting your body too.
silviarita / Pixabay
  • Hummus 


    • Easily considered the appetizer/snack of our time, hummus has become exceedingly popular. An easy way to recreate your own paleo hummus is by using cauliflower. It is still as simple to make as traditional hummus and you won’t believe how similar it is in flavor!
Ajale / Pixabay
  • Pudding 


    • Recreating pudding without the sugar and starch that are traditionally used is really quite simple. Chia seeds lend themselves well to creating a similar texture. When soaked in a liquid of choice, chia seeds soak up the liquid to create a gelatin-like the texture and since they have nearly no favor, the options are endless!
RitaE / Pixabay
  • Peanuts 


  • As mentioned earlier, peanuts are technically not nuts at all. So it is important to switch them out for almonds, cashews, or another nut of choice. Most recipes shouldn’t be affected by this change. You may even find that you prefer the flavor and consistency of other nuts with a bolder flavor profile.
Alexas_Fotos / Pixabay

What Is Considered A Paleo Exercise?

Paleo exercise? Is this an actual thing? Well, in a way yes. These exercises can be paired with the Paleo diet to help build muscle and cause a more lean/athletic body type. Although the true reason should be for a healthier lifestyle, of course, exercise helps build up the immune system.

First off there is no real physical regime when it comes to the Paleo Lifestyle, the only true requirement is that these exercises are more nature-based. This means running, yoga, or any physical activity that’s based outside rather than any machine oriented workout.

TheDigitalArtist / Pixabay

Instead of long cardio workouts, try short intense workouts. These short interval workouts can help achieve a similar result for a more lean/athletic body type.  For some individuals, constant cardio can lead to heightened cortisol levels, which can cause weight gain. Cortisol is primarily associated with depression and high stress/anxiety levels.

whoismargot / Pixabay

The important food for thought is to find what exercises work for you. Do not overcompensate or over-do a session.

Below is a list of at-home workouts that may be beneficial to you:

  • Running
  • Squats
  • Lunging
  • Yoga
  • Using 3 to 5 lb weights for bicep or tricep curls
  • Hiking
  • Jumping Jacks
  • Walking

However, if you are looking for a more intense and muscle-building routine, CrossFit is highly popular among the Paleo lifestyle.Training with a professional who also can introduce conditioning would not only be the safest choice but, also a wise one.

If, Crossfit is too strenuous for you, try Primal Blueprint Fitness. This workout will help find the right routine for your life. Primal Blueprint Fitness is about staying healthy with food consumption and exercising. There’s nothing too insane versus the CrossFit regimen.

Another fitness possibility would be Yoga. Yoga With Adriene shows fundamentals as well as offering free Yoga videos. There are even Yoga Camps and 30 Days of Yoga to help start off the new year.

An added link to ketones “What Are Ketones and How Does Your Body Use Them?”

This small list contains exercises that would be considered Paleo or for the Paleo lifestyle.


8 Raw Vegan Lessons That Helped Me Switch To Paleo

I would have always considered myself healthy. My weight never went above the recommended weight requirements for my height, I ran almost every day, I was usually really active and ate pretty well… I had realized in the years prior that eating highly processed carbs was not the right answer for my body (or really anyone’s body), and I had teetered between a raw Vegan diet heavy with greens and fruit to more of a low-carb lifestyle. I know there are some Paleo people out there that will write about how bad the raw Vegan diet is… and conversely, I have read some scorching articles from Vegans about Paleo and barbaric “meat-eaters”. When really the truth of the matter, should focus on the quality, type of food, and moderation of any “diet”… I put “diet” in quotations for a specific reason that I will get to later.

Green Smoothie
pelambung / Pixabay

Lesson #1 & #2: How to Make Smoothies AND the Importance of “Greens” in a diet

I learned some good “diet” tools of the trade being a raw, Vegan. I traded my mom’s necklace that she brought me in for my first high-speed blender – a Vitamix (after breaking my cheap one — actually it turned on a few hours after the motor cooled down, but it did smell in the kitchen for a while). The smoothie I wanted to blend consisted solely of greens and included: parsley, celery, cucumber, carrots, dandelion greens, a smidgen of spinach, sea salt and lime. When I finally did blend that green smoothie, it tasted delicious – only because I had used to eating more and more greens every day. This obsession with greens and green smoothies helped me lose weight, got rid of that pesky psoriasis I had after my first child, more energy and made me smell like “lettuce” – not sure if that’s a good or bad trait.

After a while, I settled into my favorite daily smoothie of blueberries, spinach or romaine lettuce, banana made with homemade almond milk.  (Smoothie Tip: bananas cover the taste of spinach tremendously). Not only did being a raw, vegan teach me to make smoothies at the drop of the dime or combine previously inedible greens into new dishes in new and interesting ways, but it’s an essential part of being Paleo as well.

Lesson #3: Eat Weeds

One ingredient you may have noticed with smoothies was dandelion greens… guess where I got em? At the store? Nope. I picked them out of my yard. In fact, I can tell you some things about picking dandelions. First, the older the dandelion, the more bitter it will taste. That 5-foot dandelion that you have been meaning to take down – you should just put it in your compost.

However, the little ones that have just begun to flower – those are WAY less bitter. The great thing about dandelion is that the whole thing is edible – the flower, stem, leaves and even root (makes a great healing tea for just about everything). I prefer the thinnest dandelion leaves that I can find and the flowers.. they are actually pretty good. Going back to the point – is weeds. This is something that you almost never read about Paleo, but our ancestors ate weeds – and a lot of them (well when the weather was nice). In fact, the edible weeds are surprisingly super-nutritious, even more so than some “super” foods.

distelpics / Pixabay

Lesson # 4: Digestion AND Herbs as Medicine

One name that you never hear in Paleo is Ann Wigmore. She was actually one of the founding “members” (since it’s not really a club, but member sounded really good right there) of a raw, vegan “diet”.  Ann Wigmore stated that ….  sprouts and the nutritional benefits.

Lesson #6: Using Real Food to Make Dessert

One thing that is strikingly similar to Paleo and raw Vegan “diets’ is dessert. Maybe I only picked the healthier dessert of both lifestyles; however, both utilize honey and maple syrup as the main sweeteners. Dates are used more in Vegan dishes, than Paleo due to the high sugar content. Honestly, I rarely ate dates on the Raw Vegan diet, they did not make me feel good (probably because of the sugar). But right away I noticed in Paleo… desserts made with macadamia nut crusts, puddings made with honey or maple syrup, pies or cakes made with almond meal or almond flour. Really – it didn’t seem that different. In fact being a raw Vegan is even more difficult to create these dishes due to the restrictions on food. And when you make that dessert exactly right, it’s difficult to stay away.

Lesson #7: Simplicity

Which brings me to my next lesson – simplicity. One day, many years ago, I sat in a similar chair that you are sitting in right now. Where I was scouring the web for more raw, Vegan recipes. It seems like every week, the recipes became more complicated, more complex. Suddenly, there were raw, vegan recipes for everything that you would usually eat as processed carbs.

Lesson #8: Do What Works for You

This is an optional choice for obvious reasons. Some individuals will have to rework their entire way of eating to find which foods work for their body.





Is Peanut Butter Bad for You?

Peanut butter is more than likely the most popular nut butter, whether you are buying it prepackaged, fresh ground or grinding it yourself; it’s a hit with just about everyone who doesn’t have a peanut allergy. It isn’t any secret that peanut butter is a good source of protein, but is it bad for you? No, it isn’t bad for you at all but that doesn’t mean its Paleo either. Obviously, like everything else, you shouldn’t eat an entire jar in one sitting. But in moderation it’s is a fairly well-balanced food option. 

How Processed is Peanut Butter?

Peanut butter ranks pretty high, as a healthy option, on the excruciatingly long list of processed foods that are readily available. Unlike the majority of other foods, peanut butter doesn’t go through a vigorous process of processing and pasteurization. Generally speaking, peanut butter is simple; Its ground peanuts. That’s not to say that there aren’t any additive’s, such as sugar. But the list is relatively low.  You simply need to check the label of the peanut butter of choice. Unlike other processed foods, peanut butter doesn’t lose all of its nutrients during processing. In fact, studies have shown peanut butter loses less than 5% of its nutrients due to processing.

However, cashew or almond butter would be even more reasonable when it comes to Paleo. Peanut butter is technically not considered Paleo. This article merely allows individuals to see what peanut butter has incorporated within.

Nutrients in Peanut Butter

While a tiny portion size of 2 tablespoons can make it extremely easy to overindulge, with a little self-control peanut butter can be a great healthy snack or addition to your meal. The first thing to take into consideration is how many added ingredients are in your peanut butter; the less the better. Remember, all it takes to make peanut butter is peanuts. Also, if you are eating a “Low-fat” variety, chances are it has more sugar in it and the same amount of carbohydrates. Instead, opt for a natural or fresh ground. You may have even noticed that many markets and grocery stores have added the option of grinding your own peanut butter right there in the store, just like you would coffee.  Once you have found the proper peanut butter for you, the health benefits are pretty impressive.

  • A good source of vitamin E and vitamin B-3. Vitamin E wards of inflammation in the body and cell communication.
  • A serving has 4.4 milligrams of niacin; niacin helps your cells produce energy, as well as, cell development.
  • Also a good source of magnesium and copper; one serving contains approximately 15% of the daily recommended value of magnesium and 21% of daily recommended copper.
  • Each serving contains 188 calories, 7.7 grams of protein, 16 grams of fat, and 6.9 carbohydrates.

While Paleo Living does not endorse that peanut butter is official “Paleo” we understand an individual who may not be able to get ahold of almond or cashew butter. Whatever the reason may be, this article is to show what peanut butter could offer.

So, in conclusion, peanut butter is not the best choice. Nor is it considered paleo.

Is It Paleo? Deli Meat

When it comes to convenience, it’s tough to beat deli meat.

Ham, turkey, salami, prosciutto, roast beef, and dozens of other options are sold in almost every grocery store, and they require no preparation whatsoever to eat.

Traditionally, lunches and sandwiches rely heavily on such cold cuts, but there are a ton of popular news articles that paint these meats as incredibly unhealthy.

Are Deli Meats Healthy?

There are many reasons bandied about as to why deli meats may be unhealthy. I’ll quickly look at them one by one:

  1. Nitrates and Nitrites. Nitrates and nitrites are often used as preservatives in deli meats. And somehow, it’s become “common knowledge” that nitrate contribute to cancer and heart disease. Luckily, that isn’t the case. Check out Chris Kresser’s article for a full explanation as to why, but the short answer is that the science just isn’t there, and most nitrates come from either vegetables or our own bodies anyway.
  2. Oxidized Fats and Heterocyclic Amines. When many foods are exposed to high temperatures, either the fats or the combination of sugars and proteins start to change and create compounds that are harmful to humans. And this is potentially the case for some processed meats like bacon, hot dogs, etc. However, most deli meats are cured rather than cooked, and those that are cooked are usually cooked at a low temperature.
  3. Low-Quality Animals. This is something that can’t be overlooked, particularly in the U.S. Most deli meat is not made from animals that were fed natural diets or taken good care of. Much of the deli meat that you can buy is of a lower quality as a result, but probably no lower than much of the raw meat you could buy at the same grocery stores.
  4. High Sodium. This is another common critique of deli meats, and it’s not completely off-base. The thing is, overall sodium intake is less important than the sodium-to-potassium ratio, but since deli meats are high in sodium and not in potassium, that’s not a good thing, health-wise.
  5. Additives. The worst part about deli meats is often not the meat itself – it’s what’s added to the meat. For instance, many deli types of meat contain things like gluten, processed sugar, artificial flavors, and other additives. Eating foods containing these ingredients may be more than a little risky.

The good news is that some deli meat comes to us free from terrible additives and possibly even from humanely-raised animals. And it’s this sort of meat (which looks more like actual meat) that Paleo experts generally agree can mean the difference between a yucky food and a great snack.

What do other Paleo gurus say?

Nell Stephenson says: “Nix those oh-so-common options that we see in any random grocery store, like good old Oscar Meyer Bologna or Buddig Chicken and investigate which if any meats are available to you that truly do fall within the parameters of Paleo. [Aim for] an ingredient panel such as ‘Ingredient: turkey.’ That’s what you’re going for, and if there’s anything else included, do your best to pass on that brand until you find another.”

Mark Sisson says: “My general recommendations are to stick to the quality stuff, with ingredients you recognize. Eat moderate amounts. Use it as a garnish, trail food, with cheese (if you do dairy), or as a topping on other dishes. Buy from trusted suppliers if it’s cured and in sausage form; if it’s straight up turkey breast or roast beef, make sure it comes from a single slab of real animal.”

So is deli meat Paleo?

Yes, but be cautious.

Make sure to look for meat that does not contain the additives mentioned above. Try not to make deli meat the center of your diet.

The best deli meat has a visible grain or streaks of real fat from the source. It’s even better if your deli meat comes straight from a single animal. If you cannot find this quality deli meat, it may be best to cook your meat at home and slice it yourself. That way, you can guarantee its ingredients.

Issue No. 35

Is It Paleo? Panko

One comment I often get from people who are just starting to clean up their diets is that they miss crunchy foods.

And it’s true.

When you cut out all chips, crackers, cookies, and other grain-driven foods, the only crunch you’re generally left with is raw veggies and some fruits.

The answer to today’s “Is It Paleo?” is going to be pretty obvious, but it’s worth talking about because it’s easy to forget just how many foods are made from processed ingredients that wreak havoc on our bodies.

What is Panko?

Panko is a Japanese breadcrumb with an unorthodox origin.

Panko (meaning “bread child”) starts out as a hunk of, well, bread. After it’s left to rise multiple times, it gets flattened with a metal weight and then electrocuted. That’s right—panko is electrified bread. Shocking (sorry – pun intended).

After it’s been zapped, it’s cut into small pieces and then passed through filters that reduce it down to the small, jagged pieces everyone knows as panko.

It sounds pretty awesome—who gets to say that they eat electrified food very often? However, there are a few things to keep in mind before we make a final decision on these Japanese breadcrumbs.

Is Panko Healthy?

First, it’s important to remember that, just like regular breadcrumbs, panko crumbs are made from grains.
In particular, panko is sometimes noted for its acrylamide, a compound that forms when grains are cooked at high temperatures (can you get much hotter than straight electricity?). The World Health Organization (WHO) itself released a report saying that acrylamide is a “public health risk.” Some dangers cited included degenerative nerve changes, tumors, and hormone issues. In addition, WHO labeled acrylamide as carcinogenic (cancer-causing).

It is, of course, also important to recall the more common reasons why those following the Paleo diet go grain-free.
Remember that grains generally contribute to inflammation, gut issues, and all the diseases and disorders that arise from inflammation and gut issues (like heart disease). Also, the toxins in grains (such as gluten) damage the gut lining and make it difficult for our bodies to absorb nutrients.

Not surprisingly, Paleo experts have come to a consensus rather quickly about what to do with panko.

What do other Paleo gurus say?

Kelley Herring says: “Panko is bad news when it comes to your health.”

Marla Sarris says: “Is panko Paleo? NO.”

Is Panko Paleo?


All of the toxins of grains can still be found in panko.

Fortunately, there are numerous alternatives. If you’re trying to bread something in true Paleo style, try almond flour or ground pork rinds.

Issue No. 36

Is it Paleo? Flaxseed

Have you ever tried to do something that you thought would take five minutes, only to realize two hours later that it would probably take five days to do properly?

Well, let’s just say that analyzing flaxseed in detail would probably take that long, and neither you nor I would be particularly better off for it.

Are Flaxseeds Healthy?

I’m not 100% sure why this is the case, but researchers have done a lot of studies on flaxseeds, flax meal, and flax oil.

Worst of all, the results are all over the place and are generally inconclusive.

What that means is that flax probably isn’t as bad as some people think, but there are definitely reasons to not consume too much (at the least).


The primary concern with flax is that the fats in flaxseeds are polyunsaturated, which means that they can be oxidized quite easily and quickly, which in turn can lead to a lot of damage in your body.

Whole flaxseeds can protect themselves against oxidation. However, that means that they also protect themselves against being digested. That’s a twofold problem. First, you won’t get much benefit from eating whole flaxseeds. And second, if you have any pre-existing digestive issues, flaxseeds may aggravate the problem.

Flaxseed oil and ground flaxseeds can both be digested, but they’re very easily oxidized. And that’s a big problem.


A couple studies, including this one, have demonstrated that increased ALA (alpha-linolenic acid, one of the primary fatty acids in flaxseed) has been shown to increase the risk of prostate cancer.

That research is a bit uncertain, but it’s there.

Lower Testosterone

If you’re wondering, this is not generally a good thing for men OR women. You want your body to regulate testosterone and estrogen on its own, not under the influence of any food that over-regulates.

However, flax seeds appear to lower testosterone.

What Do Other Paleo Gurus Say?

Mark Sisson: “If you’re a vegetarian or unable to get your hands on animal sources of Omega-3 fatty acids, a seed like flax might be a decent option, but for this grass-fed-meat-eating, fish-oil-swilling, antioxidant-rich-vegetable chomping audience, I don’t see why flax needs to be part of the dietary equation.”

Robb Wolf: “I’d never really had problem with flax seed, the usage of flaxseeds because the amount of Omega-3s that you get from that are small and if you just handle them properly (like grinding them fresh), use them immediately, don’t cook with the stuff, then you should be good to go.”

Are Flaxseeds Paleo?

Flax is not very Paleo.

Whole flaxseeds probably aren’t that bad, but they aren’t digested well in any event. Ground flax goes rancid very fast, and flax oil even faster.

Flax doesn’t have nearly as much going for it as mainstream experts believe since the omega-3s are not converted very well to active forms of omega-3.

I wouldn’t avoid a dish just because it contained flax, but I certainly don’t seek it out.

Issue No. 37

Cinnamon Maca Bites

Even though these Cinnamon Maca Bites are in the dessert section of Paleo Living, these bites pack a punch. Since Keto has become interlaced with Paleo, these two various healthy avenues seem to compliment each other. By cutting out the sugar, you’ll receive a healthy dose of protein.

The Cinnamon Maca Bites are filled with nutrient-rich fats and protein. Meaning one bite could fill you up. Consider these little bundles of joy to help boost your day. Every now and then, especially during the holidays, we need a pick me up snack. Instead of reaching for chips, reach for a bite!

Imagine these Cinnamon Maca Bites would be great with a cup of green tea! Another added note, this is a Ketogenic, sugar-free recipe!

By the way, this mini recipe can jumpstart the Ketosis diet!

Print Recipe
Cinnamon Maca Bites
Course Dessert
Cuisine Paleo
Course Dessert
Cuisine Paleo
  1. Bring out the food processor. Place every ingredient in the processor and blend for 1 minute.
  2. Make sure to use a silicone ice tray. Or if you can find a mold that can withstand freezing temperatures. Spoon the mixture into the cube spaces.
  3. Allow to freeze for an hour or two until solid.
  4. Then when it's time to serve this mini bites. However, allow the bites to thaw from the mold before taking them out one by one.
  5. These Cinnamon Maca Bites will stay fresh for up to two weeks as long as they are in a sealed container in the freezer.
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