🔥 Primal Eating Made Simple
Welcome to real food! This authentic paleo recipe brings you back to the basics of human nutrition—whole, unprocessed ingredients that our ancestors would recognize. If you’re following a paleo lifestyle, managing inflammation, avoiding grains and dairy, or simply seeking cleaner eating habits, this recipe is your perfect companion. No processed junk, no refined sugars, no grains—just pure, nourishing food that fuels your body the way nature intended!
🌿 Why This Paleo Recipe Works
#throwbackthursday to 2020 explaining the difference between different popular diets like Keto, Paleo, Plant-Based and Hyper-Nourishment and how to choose.
📌 Want to learn more about hyper-nourishment and disease reversal? Click here for my resources & programs: https://linktr.ee/goodbyelupus
#Omega3 #HyperNourishment #ReverseDisease #LupusRecovery #NutritionScience
About Dr. G:
Dr. Brooke Goldner is a board-certified medical doctor and the author of multiple bestselling books, including Goodbye Lupus, Goodbye Autoimmune Disease, and her recently released recipe book, Goodbye Lupus, Hello Delicious.
She graduated from Carnegie Mellon University with Honors for genetic research in Leukemia and Neurobiology, graduated from Temple University School of Medicine and was Chief Resident at UCLA-Harbor Residency.
She has published multiple case studies in fully reversing Lupus & Sjogren’s diseases and lupus nephritis with her nutrition protocol.
She is the sole autoimmune professor for the Plant-Based Nutrition Certification from Cornell University and a member of the Forbes Health Advisory Board.
Due to her Goodbye Lupus Nutrition Protocol, she herself has been lupus-free with normal lab tests since 2005, after 12 years of being very sick with lupus rashes, arthritis, nephritis, and mini-strokes from antiphospholipid antibodies. She was able to have healthy pregnancies and children and remains healthy to this day, with a hyper-nourishing plant-based diet.
She has dedicated her life to educating the public, physicians, and testifying to government committees to improve health through better understanding of the nutrition that optimizes cellular function, repair, and immunity, that has saved her life and thousands of others around the world.
MEDICAL DISCLAIMER
All the information provided by Brooke Goldner, M.D. and associated videos are strictly for informational purposes only. It is not intended as a substitute for advice from your health care provider or physician.
The information provided by Brooke Goldner, M.D. and associated videos cannot be used to make a diagnosis or treat any health condition. The information is not advice, and should not be treated as such. The information in this video is provided “as is” without any representations or warranties, express or implied.
Brooke Goldner, M.D. is not acting as your medical provider. —
#hypernourishment #lupus #reversedisease #plantbasedhealth #lupus #autoimmunedisease #lupusawareness #autoimmune #tbt #throwbackthursday #AIP #autoimmuneprotocol
In this comprehensive guide, Goodbye Lupus by Brooke Goldner, M.D. demonstrates authentic paleo cooking techniques that deliver:
- 🥩 Clean Protein Sources: Grass-fed meat, wild-caught fish, or pasture-raised poultry
- 🥬 Abundant Vegetables: Colorful, nutrient-dense plants that pack maximum nutrition
- 🥥 Healthy Natural Fats: Coconut oil, avocado, nuts—fats that humans thrived on for millennia
- 🚫 Zero Processed Ingredients: No grains, no dairy, no legumes, no refined sugars
- 💪 Anti-Inflammatory Benefits: Foods that reduce inflammation and support optimal health
🔬 Paleo Nutrition Facts
| Nutrient | Per Serving | Paleo Benefits |
|---|---|---|
| Calories | 350-500 kcal | Sustained energy |
| Protein | 30-45 g | Muscle maintenance |
| Net Carbs | 15-25 g | Stable blood sugar |
| Dietary Fiber | 7-12 g | Gut health support |
| Healthy Fats | 20-35 g | Hormone balance |
| Omega-3 Fatty Acids | High | Anti-inflammatory |
| Micronutrients | Excellent | Vitamin & mineral rich |
*Nutritional analysis based on whole, unprocessed paleo ingredients. This recipe naturally excludes grains, dairy, legumes, refined sugars, and processed oils.
🏹 Essential Paleo Principles
- 🥩 Quality Protein Matters: Choose grass-fed beef, pasture-raised chicken, wild-caught fish, or wild game whenever possible. The quality of your protein directly impacts nutritional value and inflammatory markers. Conventional meat is acceptable if grass-fed isn’t available, but avoid processed meats with added sugars or preservatives.
- 🥑 Embrace Healthy Fats: Don’t fear fat! Use coconut oil for cooking, drizzle olive oil on vegetables, add avocado slices, and snack on nuts and seeds. Healthy fats are essential for hormone production, brain function, and nutrient absorption. They also keep you satisfied between meals.
- 🌈 Eat the Rainbow: Incorporate vegetables and fruits of all colors to maximize phytonutrient diversity. Dark leafy greens, orange sweet potatoes, red bell peppers, purple cabbage—each color provides unique beneficial compounds. Aim for 6-9 servings of vegetables daily.
- 🚫 Read Labels Carefully: Even “paleo-friendly” packaged foods can contain hidden non-paleo ingredients. Watch for added sugars (including “natural” ones like agave), seed oils, preservatives, and additives. When in doubt, stick to single-ingredient whole foods.
- 🥜 Navigate Nuts Wisely: While nuts are paleo-approved, they’re calorie-dense and can trigger inflammation if overconsumed. Stick to a small handful (about 1 ounce) as a serving. Soak and roast nuts to improve digestibility and reduce antinutrients.
- 🍠 Strategic Carb Timing: Adjust your starchy vegetable intake (sweet potatoes, squash, plantains) based on activity level. Active individuals need more carbs, while those focused on weight loss may benefit from lower carb paleo eating.
🔪 Paleo Cooking Mastery
- 🍳 Master Fat Sources: Keep coconut oil, ghee (if tolerated), avocado oil, and extra virgin olive oil stocked. Each has different smoke points—use coconut or avocado oil for high-heat cooking, olive oil for low-heat or finishing.
- 🧂 Season Like a Pro: Build your paleo spice cabinet with sea salt, black pepper, garlic powder, onion powder, paprika, cumin, turmeric, cinnamon, and dried herbs. These add tremendous flavor without non-paleo ingredients.
- 🥘 One-Pan Wonders: Paleo meals often work beautifully as sheet pan dinners. Protein + vegetables + healthy fat + seasonings = easy cleanup and maximum flavor development.
- 🌿 Fresh Herbs Transform: Cilantro, parsley, basil, rosemary, and thyme elevate simple paleo meals to restaurant quality. Add fresh herbs at the end of cooking for maximum impact.
- 🍋 Acid Brightens: A squeeze of lemon or lime juice, or a splash of apple cider vinegar brightens flavors and aids digestion. This simple trick makes paleo food pop.
- 🥥 Coconut Products Versatility: Coconut milk, coconut cream, coconut flour, and coconut aminos are paleo staples that add richness and functionality to countless recipes.
🤔 Paleo Diet Questions
🥛 Why no dairy on paleo?
The paleo approach excludes dairy because it wasn’t part of human diets until agriculture began about 10,000 years ago. Many people have difficulty digesting lactose or reacting to dairy proteins like casein. However, some paleo practitioners include grass-fed butter or ghee since they’re primarily fat with minimal lactose or protein. Listen to your body and adjust accordingly.
🌾 What about “paleo” baked goods?
While paleo baking using almond flour, coconut flour, and natural sweeteners is technically allowed, it’s best enjoyed occasionally rather than daily. These foods are still calorie-dense and can trigger the same blood sugar responses as regular treats. Focus primarily on whole foods rather than trying to recreate modern comfort foods in paleo versions.
💪 Can I build muscle on paleo?
Absolutely! Paleo provides abundant high-quality protein and nutrients needed for muscle growth. Athletes often add more starchy vegetables like sweet potatoes and adjust portion sizes to meet increased caloric needs. Many bodybuilders and CrossFit athletes thrive on paleo eating.
🍎 How much fruit on paleo?
While fruit is paleo-approved, modern fruits are much sweeter than wild varieties our ancestors ate. Enjoy 1-3 servings daily, focusing on berries (lower sugar) and balancing fruit intake with vegetables. If weight loss is your goal, moderate fruit consumption and choose vegetables as your primary plant foods.
📺 Recipe by: Goodbye Lupus by Brooke Goldner, M.D.
🎬 Upload Date: 2025-09-11 17:09:41 | 🆔 Video ID: MJNvChjQpII
