What is the Paleo Diet?

The paleo diet, also known as the “caveman diet,” is based on the idea of eating the way our ancestors did during the Paleolithic era. This means avoiding modern processed foods and instead focusing on whole, nutrient-dense foods that would have been hunted or gathered. Think grass-fed meat, seafood, eggs, vegetables, fruits, nuts, and healthy fats like olive oil and avocado. Paleo excludes grains, legumes, dairy, refined sugar, and most processed foods.

The primary goal of paleo is to eat real food that supports overall health and wellbeing. It's not just about weight loss, but about inflammation reduction, digestive support, and hormone balance. For many followers, paleo is a sustainable lifestyle that aligns with natural human biology.

What is the Keto Diet?

The ketogenic or keto diet is a high-fat, very low-carb diet designed to put your body into a state of ketosis. In ketosis, your body burns fat for fuel instead of carbohydrates. The typical macronutrient ratio is about 70-80% fat, 15-20% protein, and only 5-10% carbs. To achieve this, keto encourages foods like fatty cuts of meat, butter, cheese, eggs, oils, and low-carb vegetables, while avoiding almost all fruits, grains, legumes, and sugar.

The keto diet is often praised for its rapid weight loss results and is sometimes used as a therapeutic approach for managing epilepsy, type 2 diabetes, and other conditions. However, it requires careful tracking and adherence to stay in ketosis, which can be difficult for many people to maintain long-term.

The Difference Between Keto and Paleo Diets

The difference between keto and paleo diets comes down to their purpose and structure. Paleo focuses on food quality and natural eating, while keto is a metabolic strategy centred around carb restriction and fat-burning. Here’s how they compare:

• Carbohydrates: Paleo allows more natural carbs from fruit and starchy vegetables. Keto severely restricts carbs to maintain ketosis.
• Dairy: Keto includes full-fat dairy like cheese and cream. Paleo excludes most dairy except for occasional ghee.
• Grains and Legumes: Both diets avoid grains and legumes, but for different reasons (inflammation vs. carbs).
• Fat Intake: Paleo includes healthy fats in moderation. Keto relies on high fat intake as its core principle.
• Philosophy: Paleo is a lifestyle rooted in evolutionary biology. Keto is a metabolic tool designed to manipulate energy pathways.

Paleo vs Keto for Inflammation

When it comes to inflammation, the paleo vs keto for inflammation debate shows paleo coming out ahead. Paleo’s emphasis on anti-inflammatory foods like olive oil, wild-caught fish, leafy greens, and berries makes it ideal for reducing chronic inflammation. Keto can reduce inflammation short term by eliminating sugar, but many keto foods (like dairy and processed meat) can cause inflammation in sensitive individuals.

Paleo vs Keto Weight Loss

The paleo vs keto weight loss debate is close, as both diets can be highly effective. Keto may result in faster initial weight loss due to water loss and ketone production, but it’s harder to maintain. Paleo encourages a more sustainable, whole-food approach, which supports long-term fat loss without needing to track macros or ketones constantly.

Which is Healthier, Keto or Paleo?

When asking, Which is healthier, keto or paleo?, the answer often lies in sustainability and overall nutrient intake. Paleo includes a broader variety of vegetables, fruits, and fibre. It also removes common inflammatory foods and doesn’t require constant monitoring. Paleo supports energy, digestion, and long-term health—making it a more holistic and sustainable lifestyle.

Keto vs Paleo vs Mediterranean

The keto vs paleo vs Mediterranean comparison is interesting. The Mediterranean diet emphasises whole grains, legumes, dairy, and wine – all excluded on paleo and keto. While Mediterranean is widely studied and promotes heart health, paleo avoids inflammatory grains and legumes, offering benefits for those with autoimmune issues. Keto, by contrast, may be less balanced over time due to nutrient limitations.

Paleo vs Keto for Diabetes

Both diets help regulate blood sugar, but in the paleo vs keto for diabetes discussion, paleo has an edge in long-term sustainability. Keto sharply limits carbs and can quickly reduce blood glucose, but it’s restrictive and can lead to rebound effects. Paleo naturally lowers insulin load by removing refined carbs and sugar while supporting blood sugar balance with fibre-rich vegetables and protein.

Paleo vs Keto vs Carnivore

Paleo vs keto vs carnivore offers three different ends of the spectrum. Carnivore is the most restrictive – meat only. Keto is high fat, low carb. Paleo is more balanced, incorporating fruits, vegetables, and ethical animal products. Of the three, paleo is the most nutrient-diverse and suitable for long-term health. Carnivore may lack fibre and phytonutrients, while keto often lacks variety.

Keto vs Paleo vs Atkins

In the keto vs paleo vs Atkins debate, Atkins is the predecessor to keto, beginning with severe carb restriction and slowly reintroducing foods. Keto takes this further with stricter fat-to-carb ratios. Paleo differs entirely – it’s not about carbs, but food quality. Paleo avoids processed low-carb products common in Atkins and encourages a more holistic, ancestral approach to eating.

Final Thoughts: Why Paleo Wins

The difference between paleo and keto comes down to flexibility, sustainability, and health focus. Keto may offer faster weight loss or therapeutic benefits for specific medical conditions, but it’s hard to maintain and less diverse. Paleo, on the other hand, promotes healing, energy, and longevity by focusing on natural, anti-inflammatory whole foods. It’s easier to adopt for life – and that’s what makes it the healthier choice.

At The Paleo Network, we believe real food is the foundation of real health. The paleo lifestyle isn’t about perfection. It’s about progress – fuelled by food your body was designed to thrive on. So if you’re choosing between paleo vs keto, we say: welcome home to paleo.

Understanding the Paleo Diet

The paleo diet, also known as the “caveman diet,” mimics the eating habits of our pre-agricultural ancestors. It emphasises whole foods that could be hunted, fished, or gathered, such as:

• Meat, especially from grass-fed or wild sources
• Seafood
• Vegetables
• Fruit
• Nuts and seeds (except peanuts)
• Natural fats like coconut oil, olive oil, and animal fats

The diet avoids processed foods, grains, legumes, dairy (with exceptions), refined sugars, and industrial seed oils. These excluded items are all relatively new to the human diet and are associated with a wide range of health problems, from insulin resistance to gut dysbiosis.

Is a Paleo Diet Actually Healthy?

The short answer is yes. The long answer involves understanding nutritional density, inflammation, metabolic health, and gut function. Whole, unprocessed foods form the foundation of a paleo diet, making it rich in vitamins, minerals, antioxidants, and fibre.

Many people following paleo report reduced inflammation, improved blood sugar levels, better digestion, clearer skin, and even mental clarity. Compared to the Standard Australian Diet, which is high in ultra-processed foods, the paleo approach can dramatically improve overall health and reduce the risk of chronic disease.

Studies suggest that people on a paleo diet have better markers of metabolic health, including lower triglycerides, improved insulin sensitivity, and reduced abdominal fat. These are all risk factors for major lifestyle diseases such as type 2 diabetes and cardiovascular disease. Moreover, because the diet naturally eliminates many inflammatory foods, it can be beneficial for those with autoimmune conditions or chronic digestive issues.

What Are the Negatives of the Paleo Diet?

While the paleo diet is incredibly nutrient-dense, it’s not without criticism. Some potential drawbacks include:

• Cost: High-quality meat and fresh produce can be more expensive than packaged alternatives.
• Social and cultural factors: Eating out or attending social events can be tricky when following strict paleo guidelines.
• Initial adjustment period: The transition can be difficult for people accustomed to a high-carb, grain-heavy diet.

However, these challenges are generally outweighed by the long-term benefits. Planning ahead, learning to cook simply, and finding a supportive community can make all the difference.

Another frequently raised concern is the exclusion of legumes and whole grains. Critics argue these are healthy food groups. However, from a paleo perspective, these foods contain anti-nutrients like lectins and phytates which can impair mineral absorption and cause digestive discomfort in some people. By focusing on vegetables, fruits, and high-quality protein, paleo still meets and often exceeds nutritional needs.

Who Should Avoid a Paleo Diet?

Although the paleo diet can benefit most people, there are certain situations where adjustments may be needed. For example:

• People with specific medical conditions like kidney disease should consult a healthcare provider before significantly increasing protein intake.
• Highly active athletes may need to include more starchy vegetables or fruits for optimal performance.
• Vegans or vegetarians may find paleo challenging due to the emphasis on animal products.

That said, the core principles of the paleo diet — whole, real food — are applicable and beneficial for nearly everyone.

What Is the Healthiest Diet for Humans?

This question has sparked debate among nutritionists, scientists, and ancestral health advocates for decades. When considering nutrient density, anti-inflammatory potential, and long-term health outcomes, the paleo diet consistently ranks highly.

Unlike many modern diets that are based on convenience, marketing trends, or outdated food pyramid models, paleo is grounded in evolutionary biology and human history. It aligns with how humans have evolved to eat for optimal health.

Many public health experts are now acknowledging that the diet humans are biologically designed to eat is based on the foods we evolved consuming over millennia. This includes wild game, seasonal produce, and naturally occurring fats — not packaged snacks, sugar-laden drinks, or processed grains.

Which Is Healthier, Keto or Paleo?

Keto and paleo share some common ground: both limit processed foods, sugars, and grains. However, they diverge significantly in intent and execution.

• Keto: Focuses on low-carb, high-fat macros to induce a state of ketosis. Often includes dairy and may rely on processed keto-friendly products.
• Paleo: Focuses on food quality and evolutionary nutrition, not macros. Carbs from vegetables and fruit are encouraged.

For those looking for a sustainable, whole-food-based lifestyle that supports long-term health without tracking macros, paleo is generally the better option. It also allows greater flexibility and diversity in food choices.

Additionally, keto can be restrictive and difficult to maintain long-term. It may also result in nutrient deficiencies if not carefully planned. Paleo, on the other hand, encourages variety and balance — making it easier to adhere to while still reaping major health benefits.

What Are Humans Naturally Supposed to Eat?

Our ancestors thrived on a diverse diet of meat, seafood, nuts, seeds, fruits, and vegetables — all seasonal and locally available. Modern hunter-gatherer tribes, who still follow traditional diets, show far lower rates of obesity, diabetes, cardiovascular disease, and autoimmune conditions.

Evolutionary biology supports the idea that our bodies are best adapted to whole, unprocessed foods — not to grains, sugars, or industrial oils. In that context, the answer to “is paleo diet healthy” becomes clear. It’s not a fad — it’s a return to what works.

Why the Paleo Diet Is Still Relevant Today

In a world where lifestyle diseases are skyrocketing, and supermarket shelves are stacked with ultra-processed convenience foods, paleo offers a refreshing, grounded alternative. It reminds us that food isn’t just fuel — it’s foundational to our health, performance, mood, and longevity.

As research into the gut microbiome, inflammation, and metabolic health continues, the principles of paleo are being validated more and more. With some personalisation and flexibility, paleo can support a wide range of individuals — from busy parents to elite athletes.

Even more compelling is the fact that paleo encourages mindfulness and intentionality around food. It shifts the focus away from calorie counting and towards food quality, connection to nature, and long-term wellness. These principles are timeless and increasingly relevant in our fast-paced, disconnected modern lives.

So, Is Paleo Diet Healthy?

Absolutely. A paleo diet is healthy, sustainable, and deeply aligned with how humans are meant to eat. It focuses on quality over quantity, whole foods over calories, and evolution over fad trends. By asking “is paleo diet healthy” and diving into the research and ancestral logic, it becomes evident: this is one of the best frameworks for lifelong health.

If you're new to paleo, start with small changes — replace processed snacks with whole foods, cook simple meals with real ingredients, and explore the power of nutrient-dense eating. Your body will thank you.

Can You Eat Soup on a Paleo Diet?

Absolutely! Soup is one of the most versatile and nourishing meals you can enjoy on a Paleo diet. By focusing on whole ingredients like organic vegetables, pasture-raised meats, bone broth, and healthy fats, you can create a wide variety of paleo diet soup recipes that align with your goals and taste preferences.

What Is the Healthiest Soup You Can Eat?

Health-wise, the healthiest soup often contains a strong bone broth base, antioxidant-rich vegetables, lean protein, and anti-inflammatory herbs. A well-balanced paleo soup recipe ticks all of these boxes. Bone broth is especially prized in the Paleo community for its collagen, amino acids, and minerals that support gut health and immunity.

Which Soup Is Best for Weight Loss?

Soups that are low in carbohydrates and high in protein and fibre are ideal for weight loss. Think hearty broths filled with lean meats, non-starchy vegetables like zucchini, celery, and kale, and spices like turmeric or chilli for a metabolism boost. If you’re looking for paleo soup recipes for weight loss, steer clear of cream-based options or anything with added sugars.

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Easy Paleo Soup Recipe

This easy paleo soup recipe is nourishing, warming, and comes together in under an hour. Loaded with veggies and protein, it’s ideal for batch cooking or slow cooker prep.

Course Dinner, Lunch

Cuisine Australian, Paleo

Keyword easy paleo soup recipe, healthy paleo soup, paleo bone broth soup, Paleo Chicken Soup, paleo vegetable soup

Prep Time 10 minutes minutes

Cook Time 30 minutes minutes

Servings 4 Serves

Calories 220kcal

Cost 12

Equipment

• Large Pot
• Chopping Board
• Knife
• Wooden Spoon
• Ladle (for serving)

Ingredients

• 1 tbsp olive oil or coconut oil for sautéing
• 1 brown onion chopped
• 3 cloves garlic minced
• 2 carrots medium, sliced
• 2 celery stalks chopped
• 1 zucchini medium, diced
• 200 g free-range chicken breast or thighs shredded
• 4 cups chicken bone broth
• 1 tsp turmeric, ground
• 1 tsp dried thyme
• salt and pepper to taste
• fresh parsley garnish, chopped

Instructions

• Heat oil in a large pot. Add onion and garlic, to coconut oil, cooking until soft.
  1 brown onion, 3 cloves garlic, 1 tbsp olive oil or coconut oil
• Stir in carrots, celery, and zucchini. Cook for 5 minutes.
  2 carrots, 2 celery stalks, 1 zucchini
• Add shredded chicken and spices. Pour in bone broth and bring to a boil.
  200 g free-range chicken breast or thighs, 4 cups chicken bone broth, 1 tsp turmeric, ground, 1 tsp dried thyme, salt and pepper
• Reduce heat and simmer for 25–30 minutes until vegetables are tender.
• Garnish with fresh parsley and serve warm.
  fresh parsley

Notes

• You can use pre-cooked chicken to speed things up.
• Add extra broth or water if you prefer a thinner soup.
• Great for freezing - store in airtight containers for up to 3 months.
• For a slow cooker version, combine all ingredients except parsley and cook on low for 6–8 hours.

Is Egg Drop Soup Paleo-Friendly?

Traditional egg drop soup often contains cornflour and additives, but you can easily make a paleo-friendly version. Simply whisk eggs into a hot bone broth with ginger, garlic, and spring onions for a quick and satisfying option. Use arrowroot flour if you want a thicker texture.

Is Miso Soup Paleo-Friendly?

Unfortunately, miso is made from fermented soybeans, which are not considered paleo due to being a legume. However, you can replicate the umami flavour by using coconut aminos, mushrooms, seaweed, and a nourishing broth base to create your own miso-inspired paleo soup recipe.

Is Minestrone Soup Paleo?

Traditional minestrone includes pasta, beans, and sometimes cheese—all of which are not paleo-compliant. However, you can create a delicious paleo version using spiralised zucchini in place of pasta, swapping beans for extra vegetables like capsicum and mushrooms, and skipping the cheese altogether.

Paleo Soup Recipes Vegetarian Style

While many paleo soup recipes include meat or bone broth, it’s still possible to make satisfying vegetarian versions. Use a rich vegetable broth as your base, and load up on fibrous vegetables like pumpkin, sweet potato, spinach, and cauliflower. Coconut milk can add creaminess without dairy. Nutritional yeast can provide a cheesy taste, if desired.

Best Paleo Soup Recipes for Any Occasion

• Thai-Inspired Chicken Soup: With lemongrass, kaffir lime, and coconut milk.
• Beef and Mushroom Soup: Rich in umami and ideal for slow cooking.
• Paleo Pumpkin Soup: Made creamy with coconut cream and perfect for autumn.
• Creamy Cauliflower Soup: With garlic and leek, blended until smooth.

Paleo Soups to Buy (When You’re in a Rush)

While homemade is best, sometimes life gets in the way. Look for pre-packaged paleo soups at your local health food store or online. Choose options with a short ingredient list, no added sugar, and clear paleo labelling. Brands like Undivided Food Co and Good Bones often carry paleo-approved soups in Australia.

Paleo Soup Recipes Slow Cooker Favourites

Slow cookers are perfect for paleo soups—simply add your ingredients in the morning and come home to a delicious, ready-to-eat meal. Favourites include slow cooker beef stew with root vegetables, Thai chicken curry soup, and lamb and pumpkin soup. Batch-cooking these recipes can save time and keep you on track.

Why Soup is a Staple on the Paleo Diet

Soup is not only easy to prepare but also deeply nourishing, making it a staple in the paleo community. The warm broth provides hydration and electrolytes, especially important when transitioning into paleo or following a low-carb version of the diet. Since soups can easily incorporate seasonal vegetables, they're a great way to diversify your nutrient intake throughout the year.

Tips for Making the Best Paleo Soup Recipes

• Use homemade bone broth: It’s richer in nutrients and flavour than store-bought varieties.
• Layer your flavours: Start by sautéing onion and garlic for a deeper base.
• Choose healthy fats: Olive oil, ghee, or coconut oil are ideal for cooking your ingredients.
• Don’t overcook your veggies: Keep them slightly firm to retain their texture and nutrition.

Paleo Soup Recipes for Meal Prep

Soups are perfect for meal prep. Make a large batch and portion it out for lunch or dinner during the week. You can freeze portions for up to three months, making paleo soup recipes a smart solution for busy lifestyles. For best results, store soups without added leafy greens or herbs and stir them in when reheating.

How to Turn Any Soup Into a Paleo Soup Recipe

Got a favourite family soup recipe? It can likely be adapted to become paleo-compliant with a few tweaks. Here’s how:

• Replace pasta and rice with cauliflower rice, spiralised veg, or cubed root vegetables.
• Swap legumes and beans with mushrooms, zucchini, or extra greens.
• Use coconut cream or blended cauliflower in place of dairy cream.
• Check your stock—use bone broth or make your own to avoid sugar and additives.

Paleo Soup Recipes to Support Immune Health

When you're feeling run down or want to support your immune system, certain paleo soup recipes can be especially helpful. Try these immune-boosting ingredients:

• Garlic and onion for their antiviral properties
• Ginger for anti-inflammatory effects
• Leafy greens like kale and spinach for vitamin C and iron
• Bone broth for gut health and mineral absorption

Customising Your Paleo Soup Recipe to Suit the Season

Paleo soup recipes are incredibly versatile and can be adapted for any season:

• Summer: Light chicken and zucchini soup, or chilled cucumber and avocado soup.
• Autumn: Butternut pumpkin soup with cinnamon and coconut milk.
• Winter: Lamb shank and root vegetable stew or creamy broccoli soup.
• Spring: Chicken, leek and lemon soup with dill and spinach.

How to Boost the Protein in Paleo Soup Recipes

If you're looking to build muscle or simply stay fuller for longer, adding more protein to your paleo soups can help. Use shredded roast chicken, diced grass-fed beef, lamb, turkey, or even paleo-friendly meatballs. Collagen peptides can also be stirred into hot soups without affecting the taste.

Reader Favourite: Creamy Chicken and Veg Paleo Soup Recipe

Here’s another simple paleo soup recipe that gets rave reviews

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Creamy Chicken and Veg Paleo Soup Recipe

This creamy chicken and veg paleo soup is a satisfying, dairy-free option that’s perfect for cold nights. It’s rich, comforting, and blends veggies and coconut cream for a luscious finish.

Course Dinner, Lunch

Cuisine Australian, Paleo

Keyword cauliflower soup paleo, chicken paleo soup, coconut cream soup, creamy paleo soup, dairy free chicken soup, paleo soup recipe

Prep Time 10 minutes minutes

Cook Time 25 minutes minutes

Calories 260kcal

Cost 10

Equipment

• Large Pot
• Knife
• Chopping Board
• Wooden Spoon
• Blender or immersion stick blender

Ingredients

• 1 tablespoon ghee
• 1 leek sliced
• 2 cloves garlic crushed
• 300 g cooked shredded chicken
• 1 head cauliflower chopped
• 1 small sweet potato peeled and diced
• 4 cups chicken bone broth
• 1/2 cup coconut cream
• Salt and pepper to taste

Instructions

• Heat ghee in a large pot. Sauté leek and garlic until soft.
  1 tablespoon ghee, 1 leek, 2 cloves garlic
• Add cauliflower, sweet potato, shredded chicken, bone broth, and coconut cream. Season with salt and pepper.
  300 g cooked shredded chicken, 1 head cauliflower, 1 small sweet potato, 4 cups chicken bone broth, 1/2 cup coconut cream, Salt and pepper
• Bring to a boil, then reduce heat and simmer for 25 minutes until vegetables are tender.
• Blend half of the soup until smooth, then stir back in to create a creamy texture.
• Serve hot, garnished with extra herbs if desired.

Notes

• Use an immersion blender for less mess when blending.
• Add a splash more coconut cream if you prefer a richer soup.
• Keeps well in the fridge for 3 days or freeze in batches.
• For extra flavour, add a pinch of nutmeg or cumin while simmering.

Summary: Why You Should Try a Paleo Soup Recipe This Week

Whether you're new to the paleo lifestyle or looking to switch up your meal prep, adding paleo soup recipes to your rotation is a smart and satisfying choice. With options for vegetarians, slow cooker lovers, and those focused on weight loss, there’s a paleo soup recipe for everyone.

Why Make Your Own Paleo Granola?

Store-bought granola often contains sneaky sugars, grains, and preservatives that aren’t compliant with a strict paleo approach. Creating your own paleo granola means you control every ingredient, ensuring it’s packed with healthy fats, protein, and fibre from nuts, seeds and coconut. You can easily tweak the mix to match your taste preferences or dietary needs.

What Makes This a Granola Paleo Recipe No Sugar Fans Will Love?

This is a granola paleo recipe no sugar fans will appreciate because it relies solely on dried fruit or natural fruit puree for sweetness. There’s no added honey, maple syrup or rice malt syrup — making it not only paleo-compliant but also lower on the glycaemic index. Perfect for those managing their blood sugar or looking for a lighter breakfast option.

Can You Make a Paleo Granola Recipe with Oats?

This one’s tricky. Strict paleo guidelines exclude oats because they’re grains — even if they’re gluten-free. That said, if you're following a more flexible paleo approach or transitioning from standard granola, adding a small amount of certified gluten-free oats might suit your needs. Technically, it wouldn't be a pure paleo granola recipe with oats, but it can be a helpful compromise for some households.

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The Best Granola Paleo Recipe

This granola paleo recipe is crunchy, naturally sweetened with banana or applesauce, and completely grain-free. It’s packed with healthy fats, fibre, and flavour - perfect for breakfast or snacking.

Course Breakfast, Snack

Cuisine Australian, Paleo

Keyword easy granola paleo recipe, grain free granola recipe, granola paleo recipe, granola paleo recipe no sugar, healthy paleo granola, paleo cereal recipe, paleo granola

Prep Time 10 minutes minutes

Cook Time 25 minutes minutes

Servings 10

Calories 260kcal

Cost $12

Equipment

• Large mixing bowl
• Spoon or spatula
• Baking Tray
• Baking paper

Ingredients

• 1 cup almonds roughly chopped
• 1 cup walnuts or pecans chopped
• 1/2 cup pumpkin seeds
• 1/2 cup sunflower seeds
• 1/2 cup shredded coconut unsweetened
• 2 tbsp chia seeds or flaxseeds your choice
• 1 tsp ground cinnamon
• 1/4 tsp sea salt
• 2 tbsp coconut oil melted
• 1/2 cup mashed banana or applesauce ripe banana or unsweetened applesauce
• 1/4 cup dried fruit optional: unsweetened, chopped

Instructions

• Preheat oven to 150°C and line a baking tray with baking paper.
• In a large bowl, combine almonds, walnuts or pecans, pumpkin seeds, Chia or flax seeds, sunflower seeds, shredded coconut, cinnamon, and sea salt.
  1 cup almonds, 1 cup walnuts or pecans, 1/2 cup pumpkin seeds, 1/2 cup sunflower seeds, 1/2 cup shredded coconut, 1 tsp ground cinnamon, 1/4 tsp sea salt, 2 tbsp chia seeds or flaxseeds
• Stir in the melted coconut oil and mashed banana or applesauce until well combined.
  2 tbsp coconut oil, 1/2 cup mashed banana or applesauce ripe banana or unsweetened applesauce
• Spread mixture evenly on the prepared tray.
• Bake for 25–30 minutes, stirring halfway through, until golden and fragrant.
• Let it cool completely on the tray.
• Once cooled, stir in the dried fruit if using.
  1/4 cup dried fruit
• Store in an airtight container at room temperature for up to 2 weeks.

Notes

• Use mashed banana for a chunkier, sweeter result; applesauce gives a milder, finer texture.
• Stirring halfway through ensures even baking.
• Omit dried fruit for a lower sugar version.
• Serve with nut milk, coconut yoghurt, or enjoy as a paleo cereal straight from the jar.

Variations of This Paleo Cereal Recipe

Want to make this your own? Try these twists on the original:

• Spiced Granola: Add ginger, nutmeg or clove for a warming touch.
• Nut-Free: Use coconut flakes, seeds and tigernuts if avoiding nuts entirely.
• Chocolate Version: Stir in cacao powder and cacao nibs for a chocolatey paleo cereal recipe.
• Extra Crunch: Add activated buckwheat or toast the granola for longer.

Grain Free Granola Recipe Tips

To perfect your grain free granola recipe, here are a few tips:

• Watch it closely in the final 10 minutes of baking. Nuts can burn quickly.
• Cool it completely before storing to keep the crunch.
• Double the batch — it goes fast!

Is This Granola Paleo Recipe Healthy?

Yes, absolutely. This granola paleo recipe healthy blend provides sustained energy, healthy fats, and micronutrients from wholefood sources. There are no refined oils, sugars, or additives. Just nourishing, minimally processed ingredients that align with your body’s natural metabolism.

How to Serve Your Paleo Granola

• With almond, macadamia or coconut milk for a traditional cereal vibe
• Sprinkled over chia pudding, coconut yoghurt or smoothie bowls
• As a portable snack for hiking, work or school
• As a crunchy topping for baked fruit or pancakes

Why This Is the Best Granola Paleo Recipe for Your Pantry

It’s not just healthy and easy — it’s versatile, budget-friendly, and utterly delicious. As a long-time paleo blogger, I’ve tried dozens of recipes and this one balances crunch, flavour, and convenience perfectly. You’ll wonder why you ever bought the packaged stuff.

Final Thoughts

This easy granola paleo recipe ticks all the boxes for a nourishing breakfast or snack. It's sugar-free, grain-free, and loaded with flavour. Try making a double batch on the weekend and enjoy a fuss-free breakfast all week long. Your future self will thank you.

Have you tried this recipe? Share your favourite tweaks in the comments below or tag us on Instagram with your creations!

Perfect as a dinner side or even a savoury snack, this dish can easily become part of your weekly routine. It comes together in just minutes and brings a balance of textures and tastes that’s hard to resist. The subtle heat from the chilli complements the roasted cashews, while the garlic and coconut aminos enhance the flavour without overpowering the natural goodness of the broccoli.

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Quick Garlic Chilli Broccoli with Cashews: A Perfect Paleo Side

This Garlic Chilli Broccoli with Cashews is a quick and healthy side dish perfect for any meal. The addition of coconut aminos provides a depth of flavour, making this a delicious and nutritious Paleo-friendly option.

Course Sides

Cuisine Paleo, vegetarian

Keyword Garlic Chilli Broccoli, Healthy Broccoli Recipe, Paleo Side Dish, Quick Paleo Sides

Prep Time 5 minutes minutes

Cook Time 10 minutes minutes

Servings 4

Calories 150kcal

Cost 10

Equipment

• Frying pan

Ingredients

• 500 g broccoli
• 2 cloves garlic finely chopped
• 2 red chillies deseeded and finely chopped
• 2 tbsp olive oil
• 1 handful cashews
• Juice of a lime
• A splash of coconut aminos

Instructions

• First, in a frying pan, add the garlic, chilli, and olive oil and bring to a medium heat. Fry until golden and slightly soft, taking care not to burn.
• Next, cut the broccoli into medium-sized florets. Add to the pan along with the cashews, and coat well with the chilli and garlic oil.
• Then, add your coconut aminos, stir, and simmer for 3-4 minutes. Finally, add a squeeze of lime, stir again, then serve.

Why Broccoli Deserves a Spotlight

Broccoli is one of those vegetables that’s often underestimated. It’s rich in fibre, vitamin C, and antioxidants, and it’s one of the best low-calorie, nutrient-dense ingredients you can include in your meals. If you’re following a Paleo diet, it also helps support a balanced, vegetable-forward approach to eating that fuels your body without relying on grains or processed carbs.

When paired with high-quality fats like those from cashews, and the umami depth of coconut aminos, broccoli becomes the hero of your plate. This isn’t a side dish you’ll forget—it might even steal the show.

Chilli and Garlic – A Classic Pairing

Garlic and chilli are a natural match. Garlic adds a bold, savoury depth, while the chilli provides that little kick that elevates the whole dish. Whether you use fresh chilli, dried flakes, or both, you can control the heat to suit your preference. Add a pinch for mild warmth or go bold for a spicier experience.

The fragrance of garlic sizzling in olive or coconut oil is one of the most satisfying kitchen aromas, and it forms the flavour base of this dish. Once the chilli is added, it creates a beautifully aromatic profile that’s reminiscent of stir-fried Asian greens—only with Paleo-friendly ingredients.

What Are Coconut Aminos?

If you're new to coconut aminos, think of it as the Paleo answer to soy sauce. Made from the fermented sap of coconut blossoms, it has a similar umami flavour profile but is gluten-free, soy-free, and far lower in sodium. It’s naturally sweet and salty, and pairs perfectly with both vegetables and proteins.

In this Garlic Chilli Broccoli recipe, coconut aminos add depth and a slight sweetness that contrasts perfectly with the chilli’s heat and the crunch of the cashews.

Let’s Talk Cashews

Cashews bring a rich, buttery crunch that rounds out this dish. Lightly toasted, they add texture and nuttiness that elevates the simple greens to something special. You can toast them in a dry pan or oven until golden, but be careful not to overdo it—they can catch quickly and turn bitter.

Cashews are also a great Paleo snack on their own, full of healthy fats and essential minerals. For this dish, they absorb the flavours of the garlic and coconut aminos, becoming little savoury bites of perfection.

Make It Your Own

One of the strengths of this dish is its versatility. While broccoli and cashews are a fantastic combo, you can absolutely switch things up based on what you have on hand. Try adding:

• Thinly sliced red or yellow capsicum for a pop of colour
• Carrot ribbons or julienned zucchini for extra variety
• Toasted almonds, macadamias or pecans instead of cashews
• A drizzle of lime juice just before serving for a zesty finish

Whether you're feeding fussy eaters or experimenting with meal prep, this recipe is forgiving and adaptable. The base ingredients offer a neutral foundation that works with a range of flavour additions.

Quick Enough for Any Day of the Week

With minimal prep and under 15 minutes from start to finish, this dish is ideal when time is tight. Because it’s so fast and requires only one pan, it makes a brilliant weeknight side dish. Serve it alongside grilled chicken, seared steak, or even as a topping for a cauliflower rice bowl. It’s also great on its own when you’re after a warm, savoury snack that won’t derail your nutrition goals.

Don’t forget to make a double batch—it stores well in the fridge and is delicious cold or reheated the next day. You might even find yourself reaching for it between meals instead of reaching for something less nutritious.

Storage and Reheating Tips

If you’ve made extra or want to include this dish in your meal prep, it stores beautifully. Here’s how to make the most of leftovers:

• Fridge: Store in an airtight container for up to 3 days.
• Freezer: Not ideal, as the broccoli may lose its crispness when thawed.
• To reheat: Sauté in a hot pan for a few minutes or microwave in short bursts to maintain texture.

It’s best enjoyed fresh, but a quick pan reheat restores much of the original texture if you’re reheating the next day.

Health Benefits at a Glance

This dish packs a serious nutritional punch. Here’s a snapshot of what you’re getting with every serving:

• Broccoli: High in fibre, vitamins C and K, and contains compounds that support detoxification.
• Garlic: Supports immune health and adds natural antibacterial properties.
• Chilli: May help boost metabolism and circulation.
• Cashews: Provide healthy fats, magnesium, and protein.
• Coconut aminos: A low-sodium, soy-free flavour booster full of natural minerals.

Eating healthy doesn’t have to mean compromising on taste, and this dish is a great example of how simple ingredients can come together to make something truly crave-worthy.

Other Broccoli-Based Favourites

If you enjoyed this Garlic Chilli Broccoli with Cashews, don’t miss my Zesty Lemony Broccoli. It’s another vibrant way to enjoy this humble veg and works beautifully as a side dish or a light lunch.

Or, if you’re struggling to get more greens into your diet, check out these 18 ways to get more veggies into your meals. It’s all about making vegetables exciting, and this recipe certainly does that.

Let’s Keep It Delicious and Paleo

With dishes like this one, eating Paleo doesn’t feel restrictive. It feels flavourful, fun, and deeply nourishing. Once you’ve made this a few times, you’ll likely find it becomes one of your regulars—not just because it’s good for you, but because you’ll genuinely crave it.

If you’ve tried this Garlic Chilli Broccoli with Cashews, I’d love to hear your feedback in the comments. Did you add your own twist? Did your family enjoy it as much as mine did? Let me know!

And if you haven’t already, be sure to subscribe to the newsletter to get more Paleo recipes like this straight to your inbox. You can also follow along on social media for daily inspiration, sneak peeks, and more tips to make healthy living easy and delicious.

Looking into sungazing and breatharianism, there are a lot of people around the World, who genuinely believe it is possible to live – and nourish your body – without eating.

What is Sungazing?

The idea behind sungazing is to gain increased energy, more awareness, and clearer thinking. It is a practice where you take a few minutes out of your day and focus on the rising or setting sun. As the sun is so crucial for our circadian rhythms – which are crucial for so many functions, this seems quite in line with a Paleo lifestyle. Who wouldn't benefit from getting away from artificial lighting and getting some natural sunlight. Sungazing actually involves doing just that – gazing directly at the sun – which is why it is so controversial. A lot of people, understandably, say this can cause serious long term damage to your eyes. Sungazers start off slowly focusing on the sun for a few seconds at sunrise and sunset initially (rather than when the sun is at it’s strongest at midday). Gradually they increase this time, until after a few months they are focusing on the sun for several minutes at a time.

Whilst focusing on the sun, sungazers practice meditation.

Looking directly into the sun does not seem like a remotely good idea – but being in the sun – and connecting with the Earth at sunrise and sunset must be a good thing. Not only does being in the sun give a Vitamin D boost (and at a far safer time of day, as the sun is not so strong), it is a great way to reset your body clock. I’d also speculate this would significantly help transform sleep patterns.

As for the not eating part, I can’t see any benefit in that. Whilst an occasional intermittent fast seems to be beneficial – going without food for long periods of time, can’t be a good thing.

The Rise of Alternative Nourishment Practices

While breatharianism and sungazing remain fringe practices, their popularity highlights a growing interest in reconnecting with nature, simplicity, and the body’s innate intelligence. There’s a longing among many people to move away from processed food, overstimulation, and dependency on pharmaceutical solutions. However, embracing natural health practices needs to be grounded in science and common sense – not just belief systems.

Human biology is complex and nutrient-dependent. Our bodies require specific amino acids, fatty acids, vitamins, and minerals to function optimally. These cannot be absorbed from sunlight alone. While sunlight plays an important role in circadian health, hormone regulation, and vitamin D synthesis, it does not replace the role of food in providing macronutrients and micronutrients essential for survival.

The Power of Light – Without the Extremes

That said, there’s no denying that our modern lifestyles have taken us out of sync with the sun. We wake up to alarm clocks, live under fluorescent lights, stare at blue-lit screens well into the evening, and rarely spend quality time outdoors. This disconnection from natural light cycles can disrupt circadian rhythms, suppress melatonin production, impair sleep quality, and negatively impact mental health.

So while sungazing in the literal sense may carry risks, particularly for eye health, embracing the sun in more balanced and grounded ways can support your wellbeing. Exposure to early morning light can help anchor your circadian rhythm, leading to better sleep, clearer thinking, and improved mood. Walking barefoot on grass at sunrise, stretching in a sunny spot, or doing breathwork outdoors are all simple ways to reconnect with the Earth’s natural rhythms.

Sunlight and the Paleo Connection

From a Paleo perspective, our ancestors spent the majority of their lives in the natural world. They rose with the sun, slept after dark, and relied on the light-dark cycle to regulate everything from cortisol levels to immune function. By replicating these natural cues in our daily lives, we can improve our overall metabolic health and reduce reliance on artificial interventions.

Sunlight exposure, especially in the morning, triggers a cascade of biological responses: increased serotonin, improved dopamine sensitivity, and regulation of key hormones that control hunger, energy, and sleep. These benefits are well documented and offer a strong argument for prioritising daily outdoor time – no need to stare directly at the sun to reap the rewards.

The Role of Grounding and Nature Immersion

Closely tied to the sungazing concept is the practice of grounding or earthing – walking barefoot on natural surfaces to connect with the Earth’s electrical field. Proponents claim this reduces inflammation, improves sleep, and balances the body’s electrical charge. While research in this area is still emerging, anecdotal evidence suggests that even brief periods of nature immersion can lower stress, reduce anxiety, and improve mood.

Whether you believe in the electrical theory behind grounding or not, the simple act of walking barefoot on the beach, in the park, or through a dewy field in the morning offers undeniable psychological and sensory benefits. It’s a mindful pause that helps you step out of your thoughts and into your body.

Understanding the Appeal of Breatharianism

It might be easy to dismiss breatharianism as fantasy, but its appeal often lies in its promise of spiritual purity, detachment from materialism, and an extreme sense of control over the body. For some, it represents an ideal of minimalism and freedom from the demands of consumer-driven living. However, it’s important to recognise that many of the people who attempt this lifestyle end up with serious health complications – and in some tragic cases, death.

There’s a profound difference between seeking simplicity and denying biology. While meditation, sunlight, breathwork, and presence can enhance wellbeing, they cannot replace food. The human body is resilient, but it is not designed to operate indefinitely without caloric input.

A Better Approach: Nourishing the Body and Spirit

If you’re inspired by the essence of sungazing – connecting with natural cycles, simplifying your lifestyle, and slowing down – you don’t need to forgo food to achieve that. Instead, consider integrating mindful eating practices, seasonal living, and nature connection into your daily routine:

• Eat with the seasons: Choose locally grown, in-season produce to stay aligned with nature’s rhythms and maximise nutrient density.
• Practise mindful meals: Turn off devices and be present with your food. Notice colours, textures, and flavours.
• Wake with the sun: Open your curtains as soon as you wake and get outside within 30 minutes if possible. Let natural light hit your skin and eyes (without looking directly into the sun).
• Sleep with the moon: Avoid screens in the hour before bed. Dim your lights and embrace the darkness to encourage melatonin production.
• Take breaks outdoors: Even a 10-minute sun break at lunchtime can lift your energy and restore focus.

The Importance of Community and Discernment

As the natural health world continues to grow, it's important to remain open but discerning. Not all ideas promoted under the wellness umbrella are safe or evidence-based. Sharing ideas with a thoughtful community can help you filter the useful from the dangerous — and prevent you from going too far down a rabbit hole without balance.

Curiosity is essential, but so is critical thinking. When something sounds too good to be true – such as living indefinitely without eating – it usually is. A grounded Paleo approach celebrates nature, simplicity, and ancestral wisdom, but never at the expense of the body’s basic needs for fuel, rest, and nourishment.

Final Thoughts

There’s no denying the power of the sun and the benefits of reconnecting with our natural environment. But light alone cannot sustain life. By embracing what sungazing symbolises – slowing down, tuning into natural rhythms, and valuing non-material nourishment – we can enhance our health and sense of wellbeing, without turning away from the fundamentals of biology.

It’s not about choosing between food and light. It’s about realising that true vitality comes from harmonising both – and honouring the incredible design of the human body in its full complexity.

I’d love to hear what you think about Sungazing. Completely ridiculous, or is there an element of truth in it? Leave your comments, below.

It all starts with patience—something not all of us have in abundance. Like many, I’ve often been tempted to crank up the heat for quicker results, but trust me: slow roasting transforms pork ribs into tender, fall-off-the-bone perfection. This time, I committed to the process. I marinated the ribs overnight and roasted them for over five hours at 120°C. The result? Smoky, sticky ribs with just the right balance of spice, sweetness, and savoury depth. These are the kind of ribs that leave your fingers sticky and your plate empty.

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Slow Cooked Memphis Style Baby Back Ribs

Slow cooked to perfection, these Memphis Style Baby Back Ribs are marinated overnight in a rich, smoky, Southern Tennessee inspired glaze and then roasted for five and a half hours for ultra tender, Elvis-would-be-proud ribs.

Course Dinner

Cuisine American, Southern

Keyword Baby back ribs, Memphis style ribs, slow-cooked pork ribs, Southern BBQ

Prep Time 15 minutes minutes

Cook Time 5 hours hours 40 minutes minutes

Marinating Time 16 hours hours

Total Time 21 hours hours 55 minutes minutes

Servings 4 Serves

Calories 500kcal

Cost 25

Equipment

• Shallow roasting dish
• Aluminium foil

Ingredients

• 1 kg Baby Back Pork Ribs
• 4 tbsp tomato puree
• 1 tbsp chipotle chilli paste
• 4 tbsp maple syrup
• 2 cloves garlic crushed
• 6 tbsp red wine vinegar
• 2 tbsp olive oil
• 2 tsp smoked paprika
• 1 tsp Chinese five spice

Instructions

• Marinate the Ribs: Mix together all of the marinade ingredients in a bowl, then add the ribs. Coat them well all over, then leave to marinate overnight in the fridge.
• Preheat the Oven: The next day, preheat the oven to 120C / 250F / Gas Mark ½. Remove the ribs from the fridge and transfer to a shallow roasting dish.
• Add Water and Roast: Add around 200ml water to the dish, taking care not to pour it onto the ribs. The liquid should reach around halfway up the ribs. Cover with foil, then leave to roast in the oven for 5 ½ hours. Come back to check and turn them a few times during this process.
• Finish the Ribs: When they are done, remove from the oven then immediately turn the heat to full (240C). When fully heated, sprinkle the ribs with a generous amount of sea salt and return to the oven, uncovered, for a final 10 minutes. Leave to cool for 5 minutes before serving.

Why Choose Baby Back Ribs?

Baby back ribs come from the upper portion of the rib cage, near the spine, and they tend to be leaner and more tender than spare ribs. They also cook more evenly, making them ideal for a long, slow roast. When paired with a flavourful dry rub or marinade, they absorb seasoning beautifully and stay juicy during the cooking process.

For this Memphis-inspired version, we’re skipping store-bought sauces loaded with sugar and preservatives. Instead, we’re embracing real ingredients—think tomato paste, apple cider vinegar, garlic, spices, and a touch of natural sweetness from honey or maple syrup if you like a hint of caramelised finish.

Setting the Flavour Profile: Memphis-Style Ribs

What makes ribs “Memphis-style”? While there are many regional BBQ styles across the US, Memphis is famous for its dry rubs, tangy sauces, and smoky finish. These ribs draw inspiration from that legacy, but with a Paleo twist. We ditch the refined sugar and processed ingredients in favour of a marinade made with natural flavours that deliver the same depth and complexity without the nasties.

The glaze in this recipe includes a smoky, mildly spicy blend with hints of paprika, garlic, and ground cumin. You’ll also notice that there’s no soy sauce—because this is Paleo, we’ve swapped it out for coconut aminos, a fantastic alternative that offers the same salty-sweet umami flavour while keeping things soy-free and gluten-free.

Marinating Matters

Don’t skip the marinating step. Giving your ribs a solid 8–12 hours in the fridge lets the flavours penetrate deep into the meat. You’ll be rewarded with ribs that are not just seasoned on the outside but infused with flavour all the way through. Simply mix your marinade the night before, rub it generously over the ribs, and let the fridge do the rest while you sleep.

If you’re short on time, even an hour will help—but for the ultimate Memphis flavour, overnight is worth it.

The Low and Slow Cooking Method

Patience is the key to rib perfection. Cooking low and slow at 120°C allows the connective tissue in the pork to gradually break down, creating that ultra-tender, almost buttery texture. After five and a half hours in the oven, you won’t need a knife—just a plate, a good appetite, and a few napkins.

Make sure your ribs are placed on a wire rack inside a baking tray or roasting dish. This keeps them elevated, so the heat can circulate and the fat can drip away. Covering them with foil for the first few hours helps to lock in moisture, and removing the foil for the final hour allows the glaze to caramelise and develop a gorgeous crust.

Serving Suggestions

These Memphis-style ribs are hearty enough to be the star of the meal, but they also shine when paired with the right side dishes. Here are a few Paleo-friendly options to complete the plate:

• Grilled sweet potato wedges with paprika and garlic
• Coleslaw made with a light, tangy apple cider dressing
• Roasted cauliflower with lemon and parsley
• A fresh cucumber and tomato salad with olive oil and herbs

If you’re entertaining, consider serving these ribs with a platter of finger-friendly sides and let your guests dig in. They’re ideal for BBQs, picnics, and casual get-togethers where flavour and fun are top priorities.

Storing and Reheating Leftovers

While these ribs are best enjoyed fresh from the oven, leftovers can be just as delicious. Here’s how to store and reheat them:

• Fridge: Store in an airtight container for up to 3 days.
• Freezer: Wrap tightly and freeze for up to 2 months. Defrost in the fridge overnight before reheating.
• To reheat: Wrap in foil and warm in a 160°C oven for about 15–20 minutes until heated through.

You can also shred leftover meat and use it in lettuce wraps, stir-fries, or tossed through a Paleo-friendly salad for a flavourful protein boost.

Tips for the Perfect Rib Texture

Here are a few expert tips to help ensure your ribs come out just right every time:

• Remove the membrane: This tough layer on the underside of the ribs can get chewy. Use a knife to loosen it, then peel it off before marinating.
• Don't rush the cook: Low heat is essential for breaking down the collagen that gives ribs their tender texture.
• Rest before serving: Let the ribs rest for 5–10 minutes after removing from the oven. This helps the juices settle and makes for cleaner slicing.
• Use a meat thermometer: For perfect doneness, internal temp should reach at least 85°C (though longer cooking is fine for tenderness).

Why This Recipe Is Perfect for Paleo

This slow-cooked ribs recipe fits seamlessly into a Paleo diet. It’s completely grain-free, dairy-free, and free from refined sugar or artificial additives. By using whole, natural ingredients, you get all the flavour of traditional barbecue ribs without the unwanted extras.

Plus, thanks to the generous use of garlic, spices, and healthy fats, you’re giving your body nutrients that support overall wellness without sacrificing flavour. It’s exactly the kind of indulgent, satisfying meal that makes sticking to Paleo feel easy—and delicious.

Final Thoughts

There’s something deeply satisfying about pulling a tray of slow-cooked ribs from the oven and seeing that glossy, caramelised crust and tender meat beneath. This Memphis-style recipe brings together everything that makes Paleo cooking worthwhile: real ingredients, full flavour, and the kind of dish you’ll want to make again and again.

If you’re ready to take your ribs to the next level, try this recipe, commit to the low and slow method, and let your taste buds be the judge. You might just find yourself making a double batch next time.

What Does Copper Do?

Food Sources of Copper

Problems Associated with Copper Intake

How Much Copper Do You Really Need?

The recommended daily intake (RDI) of copper varies slightly depending on age, sex, and life stage. For most adults, the average RDI is approximately 900 micrograms per day. Pregnant and breastfeeding women require slightly more, at around 1,000 to 1,300 micrograms daily. Although the body only needs small amounts of copper, these micrograms play a significant role in everything from immune function to brain development.

Because copper is a trace mineral, the margin between too little and too much is relatively small. That’s why it’s best to rely on whole food sources that offer copper in its most bioavailable form, rather than supplements unless prescribed and monitored by a healthcare professional.

Interactions Between Copper and Other Nutrients

Copper does not work in isolation. Like many nutrients, it interacts closely with others, which can affect its absorption and utilisation in the body. For instance, copper and zinc compete for absorption in the small intestine. While both are essential, an excessive intake of zinc (particularly from supplements) can inhibit copper absorption, potentially leading to deficiency over time.

Similarly, iron and copper have a synergistic relationship. The body needs copper to help absorb and transport iron, which is why deficiencies in one can often be accompanied by deficiencies in the other. This is especially important for people who follow restrictive diets or experience frequent fatigue, low mood or poor immune function — all of which can stem from mineral imbalances.

Signs and Symptoms of Copper Deficiency

Copper deficiency is relatively rare, but it can occur, particularly in individuals who have gastrointestinal disorders (like coeliac disease or Crohn’s), who have had bariatric surgery, or who take high doses of zinc long-term. Symptoms can be subtle and are often mistaken for other conditions, which is why they can go undetected for some time.

Common signs of copper deficiency include:

• Fatigue and weakness due to anaemia
• Frequent infections or lowered immune resilience
• Poor wound healing and skin health issues
• Loss of balance or coordination
• Premature greying of the hair
• Brittle bones or early signs of osteoporosis

If you suspect a deficiency, it's important to consult with a qualified practitioner who can arrange appropriate testing, such as serum copper and ceruloplasmin levels.

Is Supplementation Necessary?

For most people following a balanced Paleo diet with a variety of animal proteins, nuts, seeds, and occasional shellfish or offal, copper intake should be sufficient without supplementation. However, if blood work reveals a deficiency, short-term supplementation under medical supervision may be helpful.

It’s worth noting that over-the-counter copper supplements can easily provide more than 100% of your daily needs in one dose, which is why careful monitoring is essential. Excessive copper can accumulate in the body and lead to toxicity, particularly in people with underlying conditions such as Wilson’s disease.

Environmental Copper Exposure

In addition to dietary sources, copper exposure can also come from the environment. Many homes have copper plumbing, which can leach small amounts into drinking water — especially if the water is acidic or if pipes are corroded. While this is usually within safe limits, it’s a good idea to let water run for a few seconds in the morning before drinking from the tap, especially if your plumbing is old.

Copper cookware is another source of exposure. When used without a protective lining (such as stainless steel), acidic foods like tomato sauce or citrus can leach copper into the meal. While this isn’t typically harmful in small amounts, it’s another reason why most modern copper cookware is now lined with a non-reactive metal.

Best Practices to Maintain Healthy Copper Levels

Maintaining healthy copper levels comes down to balance, variety, and choosing nutrient-dense whole foods. If you're already following a Paleo diet, you're likely including a good amount of copper-rich foods by default — especially if you eat liver, shellfish, and seeds regularly.

Here are a few simple tips to keep your copper intake on track:

• Include a variety of nuts and seeds in your snacks or recipes (cashews, sunflower seeds, and sesame are great choices).
• Add seafood like oysters or calamari to your meals when possible, even once or twice a month.
• Enjoy organ meats like liver pâté — even in small amounts, they’re incredibly nutrient-dense.
• Use dried fruits like prunes or sun-dried tomatoes in salads and sauces for a copper boost.
• Be mindful of zinc supplementation and speak to your practitioner before taking long-term high doses.

Final Thoughts on Copper and the Paleo Diet

Copper is just one of many essential nutrients that can often be overlooked in modern diets. Thankfully, a well-rounded Paleo approach — one that includes a variety of protein sources, seafood, nuts, seeds, and occasional offal — provides a strong foundation for optimal copper intake, without the need for artificial supplementation.

Understanding the importance of trace minerals like copper is key to appreciating the role food plays in our overall health and vitality. Rather than counting grams and milligrams, the Paleo philosophy encourages you to trust in whole foods that are naturally rich in the nutrients your body needs — copper included.

Have you ever had your copper levels tested? Do you include any of the copper-rich foods mentioned in your weekly meals? Let me know in the comments below — I’d love to hear your experience.

The combination of mango and coconut milk forms a naturally sweet and velvety sauce that pairs perfectly with tender chicken. Whether you’re cooking for a weeknight family dinner or serving guests, this curry delivers restaurant-quality flavour using clean, wholesome ingredients that support your Paleo lifestyle.

What Makes This Curry Special?

Unlike traditional curries that rely heavily on cream, sugar, or dairy-based yoghurt, this Paleo version gets its richness from full-fat coconut milk and the natural sweetness of ripe mango. The result is a curry that’s both indulgent and nutrient-dense. You’ll also benefit from the anti-inflammatory properties of ginger and turmeric, both of which feature prominently in this recipe.

It's warming and comforting, without being overpowering. This makes it an ideal choice if you're feeding children or guests who prefer mild, well-balanced spice. That said, if you like a bit more kick, there's plenty of room to adjust the seasoning to suit your palate.

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Mango Coconut Chicken Curry

This Mango Coconut Chicken Curry is a creamy and fruity Asian-inspired dish, perfect for those who prefer a milder curry. Enjoy the anti-inflammatory benefits of ginger and turmeric, combined with the delicious flavours of mango and coconut.

Course Dinner

Cuisine Asian, Indian, Paleo

Keyword Creamy Chicken Curry, Healthy Curry Recipe, Mango Coconut Chicken Curry, Non-Spicy Curry, Paleo Chicken Curry

Prep Time 20 minutes minutes

Cook Time 30 minutes minutes

Servings 4

Calories 450kcal

Cost 25

Equipment

• Large heavy-based pan
• Food processor

Ingredients

• 1 medium free-range chicken roasted and left to cool
• 1 tbsp cumin seeds
• 1 tbsp nigella seeds
• 1 tbsp coconut oil
• 1 ½ large onions finely chopped
• 4 tbsp olive oil
• 2 tbsp mild curry powder
• 1 tbsp turmeric
• 2 cloves garlic peeled and roughly chopped
• Small handful fresh coriander
• 100 g fresh ginger peeled and roughly chopped
• 2 large ripe mangoes
• 1 x 400 ml can coconut milk
• 400 ml homemade chicken stock

Instructions

• First, heat a large, heavy-based pan to a low heat. Lightly toast the cumin and nigella seeds for around a minute, until aromatic. Remove from the heat and set aside.
• Next, add the coconut oil to the pan and turn the heat up to medium. Add one of the onions, keeping the other half to one side. Cook for around 5 minutes until soft.
• Meanwhile, add the toasted spices to the food processor along with the remaining onion, olive oil, curry powder, turmeric, garlic, coriander, ginger, and the flesh from one of the mangoes. Whizz together to form a paste.
• Then, add the curry paste to the pan and gently simmer for 3-4 minutes to really release the flavours.
• Meanwhile, shred the meat from the roast chicken, using as much as you can from all of the bird.
• Pour the coconut milk and chicken stock into the pan, and then add the chicken. Stir well, and leave to simmer for 15 minutes.
• Finally, a couple of minutes before serving, dice the remaining mango and add to the pan. Stir well, and serve garnished with fresh coriander.

Why Use a Whole Chicken?

This particular version came together because I had a cooked roast chicken left over in the fridge. Using a whole bird brings added depth to the dish, thanks to the blend of light and dark meat. The dark meat remains juicy and flavourful, while the white meat soaks up the sauce beautifully.

Buying whole chickens is also a smart choice economically. You get more meat for your money and can use the bones to make homemade broth afterwards. That said, if you're pressed for time or simply prefer to use one type of meat, feel free to substitute with about 500–600g of boneless chicken breast or thigh. Just be sure to cook thoroughly before adding to the sauce if using raw meat.

Perfecting the Mango Coconut Sauce

The sauce is the heart of this curry. To get the best results, use a ripe mango that’s naturally sweet and fragrant. If you’re making this dish out of mango season, you can use frozen mango chunks—just thaw them before blending.

Here’s what gives the sauce its unique flavour profile:

• Mango: Adds natural sweetness and helps thicken the sauce.
• Coconut milk: Brings a creamy richness without needing dairy.
• Ginger and turmeric: Add warmth, colour, and anti-inflammatory properties.
• Garlic and onion: Provide a savoury base for the curry’s flavour.
• Lime or lemon juice: Balances the sweetness with acidity and lifts the dish.

You can blend the mango beforehand or allow it to break down slowly in the pan depending on the texture you prefer. If you want a completely smooth sauce, blitz it in a blender before returning to the pot.

Cooking Tips for Success

Follow these tips to make sure your Mango Coconut Chicken Curry comes out beautifully every time:

• Sauté your spices: Don’t skip this step. Heating spices in oil awakens their flavours and helps them infuse into the dish.
• Don’t boil the coconut milk: Keep it at a low simmer to preserve its creaminess and prevent separation.
• Taste as you go: Adjust the salt, acid, and heat levels at the end so they balance the sweetness of the mango perfectly.
• Rest the curry before serving: Let it sit for 5–10 minutes off the heat to allow the flavours to meld together.

Serving Suggestions

This Mango Coconut Chicken Curry is versatile enough to be enjoyed in many different ways. Here are a few Paleo-friendly options:

• Cauliflower rice: A light and fluffy base that absorbs the curry beautifully.
• Zucchini noodles: Add texture and keep the meal low in carbohydrates.
• Steamed greens: Such as bok choy, spinach, or broccoli for added fibre and micronutrients.
• Sweet potato mash: A richer, comforting side that balances the curry’s natural sweetness.

If you’re serving guests, garnish with a few fresh coriander leaves, a wedge of lime, and a sprinkling of toasted coconut flakes to enhance presentation and aroma.

Storing Leftovers

This curry stores wonderfully and actually tastes better the next day as the flavours continue to develop. Here’s how to store it:

• Fridge: Store in an airtight container for up to 3 days.
• Freezer: Freeze in portions for up to 3 months. Defrost in the fridge overnight before reheating.
• Reheat: Gently on the stovetop over medium heat, stirring occasionally. Avoid microwaving if possible to prevent uneven heating or sauce splitting.

This makes it an excellent candidate for meal prep. Simply divide into single-serve containers and store until you need a nourishing, ready-to-heat dinner.

Adjusting the Flavour to Suit Your Taste

Not everyone likes the same level of sweetness or spice, so here are a few tweaks you can try based on your preference:

• Spicier: Add fresh chilli or a pinch of cayenne pepper to the base.
• Less sweet: Use only half a mango or choose a slightly underripe one.
• More tang: A splash of extra lime juice at the end can cut through the richness.
• Creamier: Stir in a spoon of cashew butter for added body and fat.

This flexibility makes the recipe ideal for families or groups with diverse palates. It’s easy to adjust and almost impossible to get wrong.

Why This Curry Works for a Paleo Lifestyle

One of the best things about this Mango Coconut Chicken Curry is that it fits effortlessly into a Paleo lifestyle. It’s completely free from grains, dairy, refined sugar, and processed ingredients. Instead, it celebrates natural flavours from whole foods that nourish your body and satisfy your cravings.

The coconut milk provides a great source of healthy fats, while the mango adds natural sugars without needing anything artificial. The chicken gives the dish plenty of protein to keep you full and fuelled. Add in the healing power of ginger, turmeric, and garlic, and you’ve got a balanced, flavourful meal that truly supports your health.

Final Thoughts

This Paleo Mango Coconut Chicken Curry is more than just a meal—it’s a celebration of real food, bold flavours, and nourishing ingredients. Whether you’re looking for a new way to use leftover roast chicken or simply craving something rich and comforting, this recipe is one you’ll come back to often.

Don’t forget to share your version in the comments or on social media—I'd love to see how you made it your own. And if you’re hungry for more easy and delicious Paleo meals, make sure you’re signed up to the newsletter for weekly inspiration.

My journey with offal hasn’t always been an enthusiastic one. Like many, I once avoided the obscure cuts, sticking instead to more familiar territory. Pigs trotters in particular always gave me pause. I'd see them in my butcher’s display, untouched and slightly intimidating. But curiosity (and a desire to waste less and cook more sustainably) finally won out, and I’m so glad it did.

After a long, slow cook, the tough sinew and skin give way to deeply savoury, gelatinous meat that soaks up the heat and acidity of the spicy tomato sauce beautifully. This dish is a triumph of patience and bold flavours—and it fits perfectly into a Paleo framework.

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Spicy Tomato Pigs Trotters

These Spicy Tomato Pigs Trotters are a delightful surprise for those venturing into cooking with offal. The slow-cooked trotters become tender and flavourful, simmered in a rich, spicy tomato sauce. Perfect for a hearty and nutritious Paleo dinner.

Course Dinner

Cuisine Paleo

Keyword Hearty Dinner, Paleo Offal Recipe, Slow-Cooked Pigs Trotters, Spicy Tomato Pigs Trotters

Prep Time 20 minutes minutes

Cook Time 1 hour hour 30 minutes minutes

Servings 4

Calories 350kcal

Cost 15

Equipment

• Large saucepan

Ingredients

• 4 large pigs trotters
• Sea salt and black pepper
• Olive oil
• 1 large onion finely chopped
• 4 red chillies deseeded and chopped
• 2 cloves garlic crushed
• 1 tsp dried oregano
• 2x 400 ml cans chopped tomatoes
• 4 large carrots peeled and chopped into chunks
• Large handful fresh basil torn, to serve

Instructions

• First, score the skin on the trotters, and season well with sea salt and plenty of black pepper.
• Next, heat a little olive oil in a large saucepan to a high heat. Brown the trotters by frying them in the oil for a couple of minutes. Remove and set aside.
• Lower the heat to medium, then add the onion. Soften for 5 minutes, then add the chilli, garlic, and oregano. Fry for another minute or so, then add the two cans of chopped tomatoes. Stir well, then add the trotters back to the pan. Lower the heat, cover, and simmer for an hour and a half. Stir every now and then and top up with a little extra water if needed.
• Twenty minutes before serving, add the chopped carrots, then cover again. Continue to simmer until the carrots are tender.
• Finally, serve the dish garnished with fresh basil.

Why Cook with Pigs Trotters?

It’s easy to get stuck in the habit of buying familiar cuts like chicken breast or beef mince, but eating the whole animal is more sustainable and often far more nutritious. Trotters are rich in collagen, which supports joint, skin, and gut health. They’re also affordable, making them a fantastic option for budget-conscious Paleo cooks looking to maximise both flavour and nutrition.

Cooking with trotters also aligns beautifully with traditional diets, where offal and bone-in cuts were prized for their density of nutrients. This isn’t just about culinary curiosity—it’s about embracing a more ancestral and respectful way of eating.

Flavour Meets Function: The Spicy Tomato Sauce

The beauty of this dish lies in its bold, comforting sauce. The tomato base brings natural acidity and sweetness, which cuts through the richness of the meat, while a medley of warming spices adds complexity and depth. You’ll find heat from chillies, smokiness from paprika, and an aromatic backbone from garlic and onion.

When making tomato-based dishes, it’s important to select a high-quality source. Avoid overly processed brands that contain added sugars, preservatives, or unnecessary additives. If you’re using canned tomatoes, be sure to check the label—this guide to which brands to avoid is a great place to start.

Tips for Preparing Trotters

If this is your first time handling pigs trotters, here are a few tips to make the process easier:

• Ask your butcher to clean and split them: This saves time and effort at home, and ensures you can access all the edible parts more easily after cooking.
• Rinse thoroughly: Before cooking, give them a good rinse under cold water to remove any residual bone dust or debris.
• Blanching helps: For a cleaner broth and more refined flavour, you can parboil the trotters for 5–10 minutes and then discard the water before starting your actual recipe.
• Slow cooking is key: These cuts benefit most from gentle, prolonged heat. A simmering pot over several hours will yield the best results.

Customising Your Curry

Though this dish is rich and robust, it’s also highly adaptable. If you’d like to make it your own, consider the following additions or variations:

• Add root vegetables: Carrot or sweet potato add a subtle sweetness and make the dish heartier.
• Layer in leafy greens: Spinach or kale stirred in towards the end adds a fresh element and boosts nutrient content.
• Try different herbs: Bay leaves, thyme, or even a pinch of cinnamon can enhance the depth of the sauce.
• Adjust the heat: Prefer a milder flavour? Tone down the chilli or replace with smoked paprika for warmth without the fire.

Because the sauce is so flavourful, it pairs well with a wide range of ingredients. Even if you’re cooking for someone unsure about offal, this dish could win them over with its rich, comforting aroma and satisfying texture.

Serving Suggestions

Due to its hearty nature, this dish is best served with something to soak up the sauce. Here are a few Paleo-friendly serving ideas:

• Cauliflower mash: Creamy and neutral, it lets the flavours of the sauce shine through.
• Roasted vegetables: Pumpkin, carrots, or parsnip are great roasted with garlic and rosemary.
• Cauliflower rice: A grain-free base that absorbs the spicy tomato sauce beautifully.
• Simple green salad: If you want to lighten things up, serve alongside fresh greens dressed with lemon juice and olive oil.

Storage and Leftovers

Spicy Tomato Pigs Trotters actually taste even better the next day, once the flavours have had a chance to deepen and settle. Here’s how to store and reheat leftovers safely:

• Refrigerate: Store in an airtight container for up to 3 days. The sauce may thicken slightly but will loosen when reheated.
• Freeze: This dish freezes well. Portion into freezer-safe containers and store for up to 3 months.
• To reheat: Gently warm over low heat on the stove until piping hot. Add a splash of water or extra tomato sauce if it needs loosening.

Leftovers can also be used as a flavourful addition to soups or stews. Simply shred the meat and stir into a broth-based dish for a collagen-rich protein boost.

Health Benefits of Offal and Gelatin-Rich Cuts

Pigs trotters are more than just a culinary curiosity. They’re a powerhouse of nutrients that are often lacking in modern diets. Rich in gelatin and collagen, these cuts can support gut health, skin elasticity, joint function, and even help reduce inflammation.

They’re also high in minerals like zinc, calcium, and magnesium—nutrients essential for immune function, bone health, and energy production. By including a variety of cuts in your diet, you create a more balanced, nutrient-dense way of eating that reflects traditional dietary wisdom.

Why It Works for Paleo

This dish ticks all the boxes for those following a Paleo lifestyle. It’s completely free from grains, dairy, and refined sugars. Instead, it focuses on whole-food ingredients, healthy fats, natural spices, and nutrient-rich meat.

More importantly, it celebrates a nose-to-tail approach to eating—something that aligns with ancestral diets and sustainable meat consumption. If you’re trying to reduce waste and eat more ethically, embracing offal is a meaningful and flavourful way to do so.

Final Thoughts

Cooking with pigs trotters might not be your first instinct, but it’s a choice that pays off. This Spicy Tomato Pigs Trotters recipe reimagines offal in a way that’s approachable, comforting, and genuinely delicious. It’s a perfect introduction for anyone curious about using lesser-known cuts without sacrificing flavour or nutrition.

Give it a try and see how something that once seemed intimidating can become a cherished part of your recipe rotation. If you do make this dish, I’d love to hear how it turned out. Share your thoughts or tweaks in the comments below, and don’t forget to sign up for the newsletter for more Paleo inspiration.