🔥 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
One of the most important tools most people need when eating an AIP diet (Autoimmune Paleo Protocol) is cookbooks. Without them, it can be quite daunting to try to figure out what to eat and you might find yourself eating the same thing over and over again. This isn’t good, as we need a wide variety of foods to help heal our guts. In this episode I discuss the 5 AIP cookbooks I’ve been cooking from this time (in May 2018).
This doesn’t mean recipes can’t be found online or you can’t make them up – this is just an easy way to get recipes that work for you that typically are tested more than online ones to be failsafe.
I also share in this episode the meals I’ve been eating for days 26- 29 including a hiking/fishing day trip and a Memorial Day dinner (was supposed to be a picnic but huge thunderstorms thwarted that!)
*I am a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites.
The cookbooks I mention in this video:
Healing Kitchen: https://amzn.to/2Lh1y5H
Simple French Paleo: https://amzn.to/2s0mupv
The Autoimmune Paleo cookbook: https://amzn.to/2xrZrJq
The Paleo Healing Cookbook: https://amzn.to/2slGqmb
Autoimmune Wellness Handbook: https://amzn.to/2IYIasy
The meals I ate:
Day 25 (dinner)- Rosemary & Proscuitto Stromboli from the Healing Kitchen and roasted broccoli (without the red pepper flakes and pepper): https://thrivingautoimmune.com/simple-sides-roasted-broccoli/
Day 26:
Breakfast – Cassava flour pancakes (recipe not yet shared nor perfected 🙂 and an Apple Sage Sausage (recipe from the book Practical Paleo but AIP-ified https://amzn.to/2xs1fCc
Lunch: leftover stromboli
Dinner: Patacones: https://thrivingautoimmune.com/how-to-make-patacones-tostones/ and grilled shrimp, pineapple, and red onion
Day 27:
Breakfast – leftover Carrot Cake N’oatmeal from The Healing Kitchen and 1 pancake
Lunch: A “chicken salad” of leftover grilled chicken and sweet potatoes, blueberries, diced radishes, cilantro, sea salt, and the avocado mayo from The Healing Kitchen
an AIP Carob Chip Cookie: http://www.flametofork.com/2014/11/chewy-chocolate-chunk-cookies-aip-grain.html
and Cassava Chip: shttps://amzn.to/2IX3TRy
Snack: Freshly caught trout pan fried in olive oil with fresh thyme and oregano and sea salt
and
Mavuno Harvest Organic Tropical Mix (dried fruit): https://amzn.to/2xv22Cu
Dinner: Paleo on the Go Grassfed Beef Taco Kit with Salsa Verde (half of it): http://potg.co/2uBBZXU
Day 28:
Breakfast: leftover pancakes, Apple Sage Sausage, and a Dandelion Chicory root blend drink
Lunch: Leftover Paleo on the Go Beef Taco kit with radishes, arugula, and leftover patacones (reheated in the toaster oven)
Dinner: Smoked pork baby back ribs (smoked with only salt), Cherry BBQ sauce from the Autoimmune Paleo cookbook, a “slaw” of sliced cabbage, raisins, and the Avocado Mayo from the Healing Kitchen, and brussels sprouts tossed with avocado oil and sea salt and roasted at 425 F for 25 minutes and then tossed with balsamic vinegar
Day 29-
Breakfast – Sweet Potato bowl – white sweet potato, banana, Perfect Supplements Collagen http://www.perfectsupplements.com/ProductDetails.asp?ProductCode=PS-COLLAGEN&Click=89203
coconut milk, sea salt and all mashed together with an immersion blender
topped with fresh blueberries and strawberries, shredded coconut, and some crumbled banana chips: https://amzn.to/2IXU1XN
Lunch: Leftover pork ribs and brussels sprouts
Dinner: Roast Chicken (using this recipe but omitting the black pepper and replacing the white flour with arrowroot powder): https://www.foodnetwork.com/recipes/ina-garten/engagement-roast-chicken-recipe-1948980
and Mashed Cauliflower (mashed with olive oil, roasted garlic, and sea salt)
***
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LINKS:
[WEBSITE]
Website: https://thrivingautoimmune.com/
[AIP-SPECIFIC MEMBERSHIP SITE]
Autoimmune Collective: https://autoimmunecollective.com/
[FREE AIP & PALEO RESOURCES – COOKBOOKS, MEAL PLANS, GUIDES, TRAININGS, ETC]
Make Paleo & AIP easier, faster, less expensive, and way more fun with all the resources in my Freebie Library! Get the password here: https://thrivingautoimmune.lpages.co/freebie-library-optin-page/
[FREE FACEBOOK COMMUNITY]
Join the free community of others using the Paleo diet & lifestyle (and Whole30 and AIP) for their autoimmune diseases: https://thrivingautoimmune.com/join-the-private-paleo-community/
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[CONTACT ME]
Michele Spring
https://thrivingautoimmune.com/contact-me/
In this comprehensive guide, Michele Spring (Thriving Autoimmune) 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: Michele Spring (Thriving Autoimmune)
🎬 Upload Date: 2018-05-29 19:00:22 | 🆔 Video ID: Ee20uaYdfKM
