If you’re living the Paleo lifestyle, there’s a simple technique you can use to make your grocery shopping quicker and simpler. Most grocery stores keep their produce, animal proteins and dairy around the perimeter of the store, and that’s where you’re going to do most of your shopping, with the occasional, but brief, dip into the aisles.
As a paleo lover you should try at least one new recipe each week, that way you won’t get bored with your diet and you’ll soon be able to build up a stock of recipes that:
- You really love
- You can cook in under 20 minutes
- You can cook for the family
Getting recipe ideas online is the easiest way to experiment with something new. Once you’ve planned your menu for the week, it’s time to draw up your shopping list. You should always take a list, a grocery store is no place for browsing! Go inside, get the items on your list and leave. That way you’re not tempted to grab foods that are no longer part of your healthy diet. To help you, here are some essentials you will need to add to your shopping cart.
From the Produce Section
Because the Paleo lifestyle is about maintaining a healthy and balanced diet, you are encouraged to eat organic, non-GMO fruit and vegetables. This way your produce will not contain any trace chemicals not will they be contaminated by pesticides. Each year, the Environmental Working Group (EWG) publishes a list of the top twelve fruit and veggies that typically have the most pesticide residue. These are (with the highest at the top):
- Potatoes
- Snap peas
- Cherry tomatoes
- Cucumbers
- Sweet bell peppers
- Spinach
- Celery
- Grapes
- Strawberries
- Nectarines
- Peaches
- Apples
The EWG also publishes a list of the fifteen cleanest fruit and veggies, the cleanest first:
- Avocados
- Sweet Corn
- Pineapples
- Cabbage
- Sweet Peas (frozen)
- Onions
- Asparagus
- Mangos
- Papayas
- Kiwi
- Eggplant
- Grapefruit
- Cantaloupe
- Cauliflower
- Sweet Potatoes
From The Meat Section
Meat is one of the main staples of a Paleo diet, but many Paleo lovers think it’s just because of the protein content. While meat and poultry are good sources of protein, there’s a lot more going on nutritionally. They’re also full of micronutrients such as zinc, niacin, vitamin V6, choline, riboflavin, and of course, iron. You still want to avoid over-eating meat, even though it’s grass fed and free range. Proteins in red meat are somewhat difficult to digest, which means your pancreas has to put in extra work to produce enzymes to break down the meat. If you eat too much, this can cause issues with your digestive system, and can also detract pancreatic enzyme from neutralizing cancer cells.
Selecting Cooking Oils
When it comes to fats and cooking oils, you’re looking for ones that can withstand high temperatures without oxidizing. This means that animal fats such as chicken and duck fat, lard and tallow are all fine. If you are looking for vegetable oils that are compatible with the Paleo diet, you should choose almond, flaxseed, avocado, coconut, olive, or macadamia.
Spicing Up Your Meals
Whichever spices you use, make sure they’re organic. If you’re looking for spices that have particular health benefits as well as a delicious flavor, try these:
- Ginger: One of the most healthful spices in the grocery store, ginger is great for reducing nausea, alleviating muscle soreness and inflammation, improving the digestive system, and reducing the risk of heart disease.
- Cumin: Another favorite, cumin can aid digestion, boost your immune system, help prevent respiratory infections, prevent skin disorders, and can reduce the risk of some forms of cancer.
- Turmeric: This widely used spice has powerful medicinal properties. Because of its anti-inflammatory properties, it can alleviate soreness in muscles and joints. It can also lower the risk of heart disease, improve brain function, and may be able to ease symptoms of depression.
- Cinnamon: Delicious and healthy, cinnamon has been shown to balance blood sugar, reduce the risk of heart disease, and it may be protective against cancer.
Whether you’ve been living the Paleo lifestyle for some time or you’re just about to start, these tips will help you get it right at the grocery store. Once your pantry is well-stocked with healthy Paleo ingredients, you’re ready to get down to the fun part. Paleo cooking should be fun, but of course, eating the results will be the most enjoyable part.
Lily Thorpe started down the road of paleo four years ago, very apprehensive at first, she now laughs at her scared she was of feeling deprived! She shares her thoughts, tips and recipe ideas with others just starting out with paleo or looking for new ideas to re-inspire them.