Nell Stephenson's Blog, page 76

Simple Plays an Important Role in Paleo Living

The other day I wrote about the importance of not feeling stuck in a rut with your Paleo food choices.  If all you ever eat is pastured chicken, steamed broccoli and olive oil, while you’d be far ahead of the curve of what many Americans eat, you’d still be selling yourself a bit short by not having a better variety of proteins, produce and fats.

However, I am a big believer in the importance of simplicity….sometimes.

In particular, when you’re new to Paleo, it’s normal to feel overwhelmed while you’re adapting new habits like regular grocery shopping, cooking and taking food to-go.  In this instance, simple can often serve to be just what the (functional medicine!) doctor ordered.

Just as I describe in my latest book, Paleoista, spending an hour in the kitchen, two times per week, during which you prepare some proteins, veggies and fruit in a very basic manner can be all you need to stock your kitchen with several combinations of balanced meals.

A pot simmers on the stove while you steam a few batches of veggies and soft boil some eggs; the oven is on at 450 and you roast a couple of proteins.  You wash your large fruits, wash and spin dry your lettuces, portion out any raw nuts you might be eating and after the cooked items cool, simply place in glass containers and stick them in the fridge.

While soft boiled eggs, baked chicken and roast salmon along with steamed broccoli, cauliflower and spinach might sound plain, if you consider them a starting point from which to create meals to go (simply by sticking them in BPA-free containers in a thermal tote with an ice pack) or meals to eat at home, your options increase significantly and you’re far more likely to end up with a meal balanced according to the Paleo macro nutrient ratio.

Add that to a kitchen clean out, and you’ve got no excuses… no matter how busy you may be.  

What we eat needs to be a priority, bottom line. 

Not sure how it ever got to the place we’re in now when people often ‘forget to eat’ or choose wrapped items with ingredients that cannot be identified as food, but now is the time to make good changes and make our health the priority it should be!

Thanksgiving Desserts

Imagine being able to savor the taste of a freshly baked pecan pie, the ‘cinnamony’ flavor of an apple compote or the ubiquitous accompaniment- a scoop of vanilla ice cream to complement either traditional dessert.

While there are certainly no lack of ‘Paleo-ized’ versions of these dishes to be found online or in many of the new Paleoish books in print these days, I’m actually more of a fan of focusing on the flavors of each dish and going more the au natural route, at least to give guests the option.

Why not try a baked apple, prepared by coring, then placing apples in a glass baking dish with an inch of water and a cinnamon stick inside each where the core once was.   Add a splash of pure vanilla and some cloves, then bake for about 20 – 30 minutes at 450.   

Another favorite of mine is to bake some pumpkin, let cool, then puree with fresh coconut cream, dried ginger and top with a dash of nutmeg and some freshly toasted pecans.

Finally, take that ice cream maker attachment for your Kitchen Aid out of retirement and create a homemade ice-cream like treat using cashews, pistachios and fresh coconut milk, with a splash of vodka to prevent crystallization.

Having the option to choose something less processed than a pie or faux Paleo cake made of almond flour, honey and grass-fed butter will allow your guests to choose just how Paleo they’d like to be…if you even opt to mention what Paleo is!  Sometimes being understated works the best, after all…

Turkey Practice

Are you hosting Thanksgiving this year and having a bit of a panic about preparing the pièce de résistance?

You’re not alone.   From seasoned cooks (pardon the pun) to those who consider themselves kitchen newbies, many people get a case of the jitters when it comes to serving the perfectly roast turkey; not too dry, perfectly moist with a crisp, golden skin with that flavor we look forward to all year long.

There are many ways to execute this, from a two-day brine, to a salt-rub, from deep frying to cooking in the Big Green Egg; some of which are Paleo and some…not so much.

Whichever method you’re planning on using, remember, you have time on your side.

With Thanksgiving still two weeks away, you have time for a little turkey practice… and it needn’t be on a turkey.

A small, pastured chicken can make the perfect trial specimen and you won’t run the risk of serving too much turkey before the big day, or spoiling a big bird in the event your method goes awry.

Once you get your methodology down, all you’ll need to do is calculate cook time based on the higher weight of a turkey compared to a chicken and you’ll be all set!

While you’re at it, you can also fine tune all those veggie sides to make sure your holiday meal is exactly as you’d like it to be.

I’ll be doing a Thanksgiving countdown that week, so be sure to stay tuned to follow along!

Also, if you haven’t done so already, be sure to order your pastured bird now, so you won’t be left with an inhumanely raised, grain-fed bird as your only option.

Now, let the trial begin!

 

Freeze Your Nuts

Don’t be cheeky, now!  I’m referring to a way to keep those walnuts, macadamias and Brazil nuts at their freshest!

Because of their high fat content, nuts kept in the freezer can be eaten in that state.  They won’t freeze into a rock-solid piece of ice the way a piece of lean chicken or veggies would.

Rather than following the budget friendly strategy of buying in bulk, only to find that two pound bag of organic raw walnuts still sitting in your cupboard two months later and not tasting so great, keeping them in the freezer proves to be cost-effective too, as nothing will spoil and go to waste.

While you’re at it, rinse, then freeze some organic grapes or a sliced banana.  Paired with a handful of macadamias and topped with a dash of cinnamon and ginger, this makes an incredibly decadent ‘something sweet’ way to finish a meal , far more representative of True Paleo than any bar or ‘treat’.

Zero processing and loads of flavor!

Not Game for Game?

No problem…but you’re missing out.

Opting not to eat wild animals such as boar, elk, antelope isn’t necessarily a problem in and of itself, but if you find yourself only eating chicken breast and eggs as your sole means of protein, you may be compromising your diet.

Wild meats tend to be higher in healthy Omega 3s, conjugated linoleic acid (CLA) and richer in vitamin E than meats sourced from grain–fed (and fattened) animals raised unnaturally in pens, cages or stockyards.

Aside from the health benefits, trying out new flavors,  tastes and textures is one of the parts of True Paleo living that I find the most intriguing; there’s never a reason to grow bored of eating the same thing over and over.

If you’re a little hesitant to try it, start out slowly.  Buy a small portion from a local vendor at your farmer’s market and ask for preparation suggestions.  Or, check out www.eatwild.com, which provides “research-based information about “eating on the wild side.” This means choosing present-day foods that approach the nutritional content of wild plants and game—our original diet.”

Even if you’ve had a bad experience in the past, it’s time to give it another try.  I recall eating some venison that a neighbor brought  home to us after a hunting trip and it tasted like an old sock.   I was a small child then, and it was years before I tried anything ‘exotic’ again, but now, I relish the opportunity to try a new protein, veggie, fruit or cuisine, so long as I’m sure there are no unfavorable additives involved.

Being a little adventurous on the protein front often proves to be just what we need to get us out of that chicken and egg rut!  Give it a whirl and see what you come up with!

Paleo Fine Dining Is a Breeze in LA

Last week, I had the opportunity to experience something I’d only dreamed of- Paleo Haut Cuisine in an upscale restaurant in a  popular area of a big city.

No, I’m not making it up or stretching the truth- and you absolutely must try this the next time you’re in LA because it’s wasn’t just a one-time trial of a single Paleo dinner.

Breeze Restaurant, in the Hyatt Regency in Century City, has debuted their Paleo menu, just a a few weeks ago.

Chef Ali, in collaboration with Executive Chef Felix, both of the Hyatt Regency in Century City, have masterminded an out of this world Paleo dining experience that would make any Paleo skeptic or misbeliever change their ways in a heartbeat.

Chef Ali, with over 14 years of culinary experience that includes the Hyatt Hotel on Sunset, the Patina Restaurant Group, The Ortolan Restaurant and Westin Bonaventure Hotel & Suites in Los Angeles, combines his passion for the hospitality industry and expertise as a top chef with a very clear knowledge of not only what foods are Paleo but how to prepare and present them in such a manner that would leave even the biggest bread or pasta lover feeling they’d missed out on anything!

The collaboration with Executive Chef Felix, (Executive Chef of the year in 2008 and 2011), who has held various culinary positions within Hyatt’s North America operation, since 2001, resulted in creations are that beautifully stunning, well thought out, seasonally planned, locally sourced and practically left me agape, in awe and to be honest….kind of wanting to move in to the Hyatt so I could partake on a daily basis.

Below is the menu I was privileged enough to experience; it was definitely a challenge to only take  a few bites of each in order to be sure I’d have room to taste them all!  Fortunately, I was offered the chance to take the rest home; I couldn’t bear the thought of any of that lovely food going to waste!

Starters/ Soups/ Salads

Pear and Arugula Salad with citrus cranberry vinaigrette

fresh cranberries, juices (no vinegar) and honey to sweeten

Baby Organic Kale with bacon, pomegranate and preserved lemon 

preserved lemon is a natural process containing natural salt, spices and lemons

Roasted Butternut Squash Bisque

creamy soup with coconut milk, agave, onions and thyme Entrees

Main

Char Grilled NY Steak

mustard pan sauce, sautéed winter greens, sweet potato leek gratin layered with almond milk, honey, and herbs and spices

Sage and garlic Roasted Free Range Chicken Breast

caramelized brussel sprouts with bacon, parsnip puree with winter herbs

Seared Seabass

roasted artichokes, kalamata olive-tomato ragu, cauliflower “rice”, toasted pinenuts

Desserts

Mason Jar Paleo Pumpkin Pie with Coconut whipped cream

Crust is made with coconut flour, agave, sea salt, coconut oil and egg whites Filling is made with eggs, maple syrup, spices, fresh roasted pumpkin, coconut milk

Mint Chocolate Chip Ice Cream with Almond Butter Banana Cookie

“ice cream” is made from raw cashews, vanilla beans, fresh mint, and raw cocoa nibs
Cookies are made from dates, bananas, almond butter, lemon, spices, egg, and pecans 

 

Again, I must emphasize, this was not a one-off trail; it’s offered every day.   Just as one might find a gluten-free menu or one listing vegetarian options, this is the first time I’ve seen any restaurant offer a Paleo presentation.

This is, by far, the place to check out.  Located at 2025 Avenue of the Stars in Los Angeles, inside the Hyatt Regency, eating Paleo has never been such a ‘Breeze’.

By the way- if you haven’t made your holiday plans yet, look no further.  They’re offering Paleo holiday menus, too.  It doesn’t get much better than this!

Are Green Beans Paleo?

Since green beans are ‘pick and eat’ doesn’t that mean they’re ok to eat on the Paleo diet?  And snap peas?

Unfortunately, simply being able to eat ‘as is’ doesn’t mean they’re a  healthy option; all legumes contain anti nutrient properties which can prevent us from properly absorbing the nutrients we get from the other foods in our diet.  In addition, they contribute to the intestinal permeability (leaky gut) that so many of us have dealt with.

Think of it this way- you could also pick and eat a poisonous mushroom and eat it ‘as is’, but that wouldn’t be a good reason to partake.

At the same time, I’d hardly have an issue with a client if they told me they’d eaten green beans as part of a meal, when they might have chosen a side of pasta or rice instead.

It’s all about balance, taking steps in the right direction, knowing the facts and making your own educated choices.

The next time you have a choice between green beans, rice pilaf or mashed potatoes with butter, the best choice would, indeed be the green beans.   However, if kale, chard, spinach and broccoli are in contention, they’re the far better option!

Want A Hearty Soup? Squash That!

If beef barley or chicken noodle used to be your go-to soups as the seasonal weather descends upon us, you may be at a loss with regard to how to be hearty…and Paleo.

While grains and beans are no longer going to cut it, we can find a lovely balance of healthy, hearty and Paleo without compromising on taste.

One such way to do so is to think squash!

From butternut to acorn and spaghetti to zucchini, integrating squash into your repertoire is perhaps the easiest way to go hearty, without  resorting to heavy fillers, rich in anti nutrients and often guaranteed to create at least some sort of discomfort to the body, be in the form of a stomach ache, joint pain or a migraine!

But isn’t squash too starchy?

Not if eaten in moderation and balanced out with the proper ratios of wild proteins and healthy, natural fats.

In other words, I wouldn’t recommend having three cups of squash with honey drizzled on top and calling it a meal.

If, however, you were to serve a puree of steamed butternut squash and homemade bone broth, garlic and fresh coconut milk with a piece of oven-roasted wild fish (whatever is local to you) and a crisp green salad on the side, you’d be in perfect Paleo balance.

It’ll warm you up from the inside and serve as a reminder that anything and everything we need to eat is easily procured all whilst staying True Paleo!

Just Have a Little… It’s No Big Deal? Not So Much.

As the holidays approach, regardless of where one stands on being Paleo or not, it’s a common concern to be thinking about how to effectively deal with tempting treats at the office, desserts at parties and an over abundance of sweets in general.

More often than not, the message we get from the media, whether we’re talking about the latest ‘diet’ trend or advice from a ‘professional’ is that ‘everything in moderation is ok’.

I feel quite strongly that this is absolutely the wrong approach because ‘everything’ includes… everything.

A little bit of sugar, for many people, is too much sugar.   Don’t forget that sugar is a potent chemical, a drug, for lack of a better way to describe it.

Have a little and suddenly it seems like a good idea to have a little more and what was meant to be a bite can turn into anything from stuffing one’s self for that meal to going on a much longer sugar-binge roller coaster.

Unfortunately, this can happen even with Paleo treats that may not have white sugar but have been prepared with foods found in nature that are very sweet, paired with other foods whose derivatives may have been found in nature but have been so highly processed, they’re no longer nutritionally valuable.

Ultimately, it comes down to a choice of tasting and eating something that you view is an important part of your enjoyment of a particular event or of the entire season versus how it’s going to make you feel.  

If you can honestly say that you’ll be able to just have a bite or two of any given ‘treat’ and leave it at that, perhaps you can use the ‘everything in moderation’ approach.

If, however, you’re like most people, and it never stops at just one bite, you don’t have to feel you’re missing out.

First, remember how good you feel when you eat protein, veg and fat and how poorly you feel when sugar comes into the picture.
Keep your meals regular and balanced and Paleo and don’t go hungry.
Create flavor and aroma profiles that reflect the holiday spirit without the dangerous side effects- cinnamon on a baked apple with walnuts or a pumpkin soup with a side of hearty steamed veggies and roast chicken with sage and onion.
If you do opt for a Paleo treat, have it as part of a meal to lower the glycemic load and significantly reduce chances of a blood sugar spike, dip and subsequent roller coaster.

Make a plan, choose wisely, stick with it and you’ll feel a whole lot better!

 

For Crying Out Loud, It’s Just Food!

What if the word ‘Paleo’ didn’t exist?

What if we could just go into any restaurant and know that the beef were grass fed, that it wouldn’t be cooked in butter or manufactured oils and that it wouldn’t have been marinated in soy to ‘texturize’ it, courtesy of the glutamic acid (MSG) it contains? 

And what if it automatically came with a heaping serving of fresh, seasonal veggies?

OK- keep dreaming, right?

Those of us who have been Paleo for a while, as well as those new to Paleo who are doing it properly know what the deal is.  Eat a lot of fresh, seasonal veggies along with wild proteins and healthy fats.  Once in a while, make a Paleo-friendly treat for the kids or for a special occasion.

Putting clean fuel in the body helps the body get and stay healthy.

Pretty simple, isn’t it?

But it’s become so complicated.

 ”Dairy is ok, as long as it’s from a grass-fed cow and as long as one feels they can tolerate it.”  What does that mean, exactly?  As if to imply that if someone consumes dairy but doesn’t feel stomach upset, that there is no damage occurring internally?

“Paleo treats are a great part of one’s daily regime”.  No, they’re not.  A grain-free, soy-free cupcake is still a cupcake.

“Fruits have far too much sugar and should be avoided at all costs”.  Really?   True, fruits have more sugar than veggies and I wouldn’t recommend eating eight bananas at one sitting, but there’s absolutely no reason not to enjoy a sliced apple as part of your pastured chicken salad or some berries as a lovely way to end a meal.

“Bacon is something we should eat every day”.  Um… where the heck did this come from?  All cured meats are high in sodium as well as nitrates and nitrites and should be eaten sparingly, if at all. Further, they should be from pastured pork and uncured.   Several slices of bacon is not interchangeable for a piece of wild salmon for a good protein option.

As the term “Paleo” is used more and more broadly, from things that may really be Paleo, to those that are pseudo Paleo, to foods that are not remotely Paleo, the bar gets lower and lower.  

Ultimately, it’s becoming a label that means less and less each day.

So, back to the theme- remove the word Paleo and what would happen?  Actually, a lot of good might come of it, as so many people are scared of the infamous “caveman diet” or what they think it might be.

If you were to host a dinner party and your guests were foodies, what would happen if you just cooked your typical Paleo cuisine but didn’t broadcast that the type of eating had a name?  

An arugula salad with pear, pecans, avocado and olive oil, followed by a wild, pan-seared local fish in a basil and lemon grass reduction on a bed of braised greens would hardly be a meal that anyone would categorize as boring or ‘diet food’.

I don’t know what the answer is and maybe I’m just rambling.

If we could just get the message out about what True Paleo really is…well, we could sure see some amazing changes occur.