The Paleo Diet Cookbook: More than 150 recipes for Paleo Breakfasts, Lunches, Dinners, Snacks, and Beverages by Loren Cordain Read Free Book Online Page A

other grain-based ingredients
     

Restocking Your Kitchen with Paleo Staples
     
    When most of us think about stocking the pantry, we imagine loading it up with staples that won’t spoil. This bias comes from an earlier era, before refrigeration, when it was necessary to keep large supplies of flour, sugar, dried rice, beans, and canned goods on hand. Fresh fruits and vegetables were seasonal luxuries, not staples. Refrigeration and international air travel have now made it possible to eat our ancestral diet no matter where we live.
     
    Once you have purged your shelves of your former staples, you will be amazed at the amount of shelf space that is freed up. You have now successfully completed the first step in your kitchen’s Paleo makeover and are ready to begin the fun process of stocking up on the true necessities for Paleo cooking.
     

Paleo Pantry Staples
     
    You will soon discover that certain items are essential to have in your newly revised pantry at all times. The convenience and longer shelf life of these items will allow you to quickly and easily prepare Paleo meals without having to run to the store every day. As you can see, except for spices and starchy root vegetables, little or no pantry space is required in Paleo kitchens, because “real food” is fresh food, which typically must be refrigerated. Note that the items in the following list are not necessarily comprehensive, but they are key ingredients in day-to-day Paleo cooking.
     
    OILS
     
    • Extra virgin olive oil
    • Walnut oil
    • Avocado oil
    • Macadamia oil
    • Coconut oil
     
    RAW NUTS
     
    • Almonds
    • Brazil nuts
    • Hazelnuts (filberts)
    • Pecans
    • Walnuts
     
    DRIED SPICES
     
    • Allspice
    • Anise
    • Basil
    • Bay leaf
    • Cayenne pepper
    • Chili powder
    • Cinnamon
    • Cloves
    • Cumin
    • Curry powder
    • Dill
    • Garlic powder
    • Ginger powder
    • Nutmeg
    • Onion powder
    • Oregano
    • Paprika
    • Parsley
    • Peppercorns, black. Always use fresh peppercorns and a good pepper mill rather than preground black pepper. There is no comparison.
    • Rosemary
    • Sage
    • Thyme
    • Turmeric
     
    STARCHY ROOT VEGETABLE
     
    • Sweet potatoes or yams
     
    DRIED PROTEIN POWDER
     
    • Powdered egg whites
     

Fresh Paleo Staples
     
    While the following foods are not items you’d want to keep indefinitely in the refrigerator, buying them every week or two will allow you to keep things fresh, safe, and ready for use at a moment’s notice. Keep in mind that these basics are listed not because they are nutritionally superior to all other Paleo foods but because they are familiar to most people and offer versatility while preparing fresh, healthy meals. See chapter 1 for more comprehensive food lists.
     
    OIL
     
    • Flaxseed oil
     
    FRESH HERBS AND SPICES
     
    • Basil
    • Chives
    • Cilantro
    • Dill
    • Parsley
    • Tarragon
     
    VEGETABLES
     
    • Bell pepper
    • Broccoli
    • Carrots
    • Cauliflower
    • Celery
    • Cucumber
    • Lettuce
    • Mushrooms
    • Onions
    • Radishes
    • Scallions
    • Spinach
     
    FRESH FRUITS
     
    Most fruits do not require refrigeration, but except for bananas, they may be kept cold to extend their shelf life. Feel free to branch out from the basics listed below and try more exotic fruits like papaya, guava, starfruit, passion fruit, dragon fruit, or African cucumber.
     
    • Apple
    • Avocado
    • Banana
    • Cantaloupe
    • Grapes
    • Grapefruit
    • Lemon
    • Orange
    • Strawberries
    • Tomato
     
    MEAT, SEAFOOD, AND EGGS
     
    We find ourselves replacing these staples on a weekly basis. For more information about purchasing, cooking, and preparing wholesome meat, eggs, and seafood, see chapter 1.
     
    • Omega 3 eggs
    • Fresh fish
    • Fresh shellfish
    • Free-range chicken
    • Grass-fed beef
     

Kitchen Tools
     
    Preparing your kitchen for healthy foods requires proper tools. To get you started, we have compiled a list of indispensable