Caveman Food: A Day’s Worth of Paleo Recipes

Have you heard of the paleo diet? Supporters claim it can help you lose excess weight and improve general health - by focusing on foods eaten by our distant ancestors.

There are no processed foods, refined sugars or grains and limited dairy produce. Instead the emphasis is on good quality meat, fish, fruits, nuts and vegetables. Hungry yet? We’ve come up with a day’s worth of paleo recipes for you to try...

Breakfast: Turkey, Bacon and Sage Patties
Our modern breakfast is based on breads, pastries and cereals, which are not eaten on the paleo diet. These patties can be made and then frozen, giving you a steady supply for hectic mornings. Makes 8, depending on size.

Ingredients:
500g turkey mince
4 rashers streaky bacon, chopped
1 small onion, peeled and grated
5-6 fresh sage leaves, chopped finely
pinch of salt and black pepper
1 teaspoon duck fat for frying

Method:
Combine the turkey mince, bacon, onion and sage in a bowl and season with salt and pepper. Shape with your hands into burgers. Next, melt the cooking fat in a frying pan and fry the patties for 5-6 minutes until cooked through and golden. Get some colour on them, as this will improve the flavour. Serve with wilted spinach and a fried egg, if you like.

Snack: Coconut Berry Smoothie
Berries are probably one of our oldest foods, and they’re healthy - packed with antioxidants and fibre. Here, they’re blended with coconut milk, banana and papaya for a nutrient-packed smoothie.

Ingredients:
200ml coconut milk
half a banana (peeled, chopped and frozen)
small handful frozen blueberries
1 slice of a papaya (you can use frozen)

Method:
Blend all the ingredients together until smooth and drink cold.

[Why does your body need five a day?]
[Could caffeine be stopping you getting a flat stomach?]

Lunch: Roast Chicken and Kale with Cauliflower ‘Rice’
If you’ve been used to eating pasta or rice with your meals it can feel like something’s missing when you switch to paleo. If you miss the texture of fluffy grains, try chopped cauliflower - it makes a great rice substitute. Serves 1.

Ingredients:
half a teaspoon solid fat (like duck fat or coconut oil)
1 small red onion, peeled and finely chopped
handful of chopped kale
1 small head of cauliflower
5-6 black olives
a good handful leftover roasted chicken, shredded
pinch sea salt
Extra-virgin olive oil (optional)

Method:
Melt the fat in a non-stick frying pan and fry half the onion until softened. Throw in the chopped kale leaves, stirring until they turn a glossy dark green. Next, chop the cauliflower until it forms grain-like pieces. Stir into the pan, along with the olives, cooked roast chicken and a pinch of salt. Cook for another 3-4 minutes to warm everything through and serve with the remaining chopped onion and a small drizzle of extra virgin olive oil if you wish. To make this into a packed lunch for work, just cool the kale and cauliflower mixture thoroughly before adding the olives, chicken and red onion and pack in a spill-proof container.

Evening Meal: Lime and Coriander Trout
Oily fish are a great source of protein and omega-3 fatty acids. Here we’ve combined trout with a tasty lime and coriander marinade. The dish takes just a few minutes to make, so it’s perfect for busy weeknights - serve with wilted greens. Serves 2.

Ingredients:
2 x skinless and boneless trout fillets (about 220g)
juice of half a lime
pinch of salt
handful fresh coriander, chopped
1 tsp coconut oil

Method:
Chop the trout fillets into cubes and place in a bowl. Squeeze over the lime juice, salt and scatter in the coriander. Toss with your hands so the trout is well covered in the mixture. Straight away, melt the coconut oil in a non-stick frying pan or griddle. Thread 2-3 of the trout cubes onto a small skewer and place in the pan. Repeat for the rest of the trout (you should have 4 small skewers worth). Cook, on a medium heat, for 30-40 seconds per side, turning four times so all the surfaces of the trout are golden and it’s cooked through. Serve with plenty of cooked veggies alongside.

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