The Paleo Diet. Learning from our evolution

[Determinator]

The Paleo Diet. Learning from our evolution

these came out yummy
note that I used a bit of local wild honey instead of stevia.
from Home :: Livable-Lowcarb.com - Recipes, information, nutrition and more for lowcarb, paleo, primal eating and living

Cinnamon Muffins

Ingredients:

150 grams almond or coconut flour (2/3 cup)
6 eggs, separated
cinnamon (to taste)
2 tsp stevia powder (or to taste)
1/2 tsp vanilla (optional)
12.5 grams butter, melted (1 tbsp)
Method:

Mix the almond or coconut flour, egg yolks, cinnamon, sweetener and optional vanilla together in a bowl. If the mix is too stiff add warm water a spoonful at a time and mix well to loosen it up. Whisk the egg whites in a very clean glass bowl until they are stiff. Fold the whisked egg whites into the almond and egg yolk mixture. Brush 12 silicon muffin cases with melted butter. Divide the mixture evenly between them and bake at 175?C until risen and firm.

[fickle]

The Paleo Diet. Learning from our evolution

Thanks heaps for the links & recipes Det,
I'm on an atkins no-carb diet at the moment (induction) and about to launch into the high salad content version I like best... so have been looking for recipes that I can use going forward as I have kids that I need to feed as well. Although I won't be giving them no-carbs, I want to involve them in the high protein side of things so some of these recipies will be extremely helpful.
Cheers and wishing everyone a healthy & happy 2011!

[Determinator]

The Paleo Diet. Learning from our evolution

Fickle, that's awesome. and nice to hear from you mate.

my folks had the best of intentions, but the vegetarian diet they had my sister and I on was very destructive to our development. we were dead last at every single sporting even in school. we were always sick, always cold when the others were warm, yawning all the time etc. etc. as soon as I started to eat animal protein again in my early adulthood I felt like I was newly awakened. it was really a night and day improvement. Kudos for looking after your kids Fickster.

[fickle]

The Paleo Diet. Learning from our evolution

Yep Det, it's true, I noticed all my vego friends' kids were skinny, tired and perpetually hungry! So even tho I was vego myself at the time I was determined that when I had kids they would get plenty of meat and fish etc. It's a real science to get enough protein in a purely veg diet for kids and it's practically impossible on a low income if you are working. Lord knows they hate tofu and tempeh and all bean products!

Even so, my son would not eat much meat until he was about 8 but would happily eat fish, eggs, cheese and nuts. He gradually got into eating meat but still only a little bit and the plate is mostly veg or salad. I think that is the natural way our bodies work - heavy on the veg and with plenty variety of small doses of proteins and whatever fruit we can lay our hands on. I am trying to make salads with always extra nuts and oils etc to make them more substantial and increase the variety of proteins in each meal. I also think there is a whole world of nutrition to learn about in oils and dressings.

BTW the recipe website - livable-lowcarb.com is a bit disappointing as there aren't any recipes on it! It must be just new and under construction. Maybe we all need to subscribe and start adding recipes.

Anyhoo, I'm gonna give those cinnamon muffins a whirl

[Isolde]

The Paleo Diet. Learning from our evolution

Determinator;1031396 wrote: Whey Bar and Whey Bites | The Risk Free Whey Protein Bars



I'm going to guess that 98% of everyone reading this is not meeting thier daily protein requirements. Start taking a couple daily whey protein shakes and see how your mood/energy/sleep improves. Do that AND cut out all simple carbs and you're really getting somewhere.

ps...I'm not endorsing his products. I don't even buy them myself. (I really like his thorough and thoughtful research though). I am very picky on my supplements and also a cheapskate, so I shop around

to your health!

Hey Det, I'm a Mercola fan too. And I bet his grass fed whey protein is awesome, but the prices!! Forget about it. Just wondering what you've found to be a good quality whey protein option that's affordable?

[Determinator]

The Paleo Diet. Learning from our evolution

hi Isolde, I'm having good results with Jarrow Formulations all natural whey. I like their vanilla and unflavored both.

I get it at my Whole Foods warehouse and also you can find deals on ebay

Whey Protein Vanilla 2 lb

[MissDoodleBug]

The Paleo Diet. Learning from our evolution

Hey, great stuff Determinator!

Just a comment on that recipe for muffins- I do a lot of sugar free baking with almond and coconut flour and 2 tsp of stevia would be a lot and probably taste pretty bitter. I would use 1/3 cup erythritol and 1/4 tsp stevia powder, and use Nustevia nocarb stevia- no carbs and less bitter.

For coconut flour recipes I use Bruce Fife's book Cooking with Coconut Flour. The cookies and cheese biscuits are yummy.

Best regards,

Doodlebug

[Determinator]

The Paleo Diet. Learning from our evolution

nice! thanks MissDoodlebug

[Bruunhilde]

The Paleo Diet. Learning from our evolution

Baking on Paleo?

How can baking be part of a Paleo diet? Excuse my ignorance, I'm just starting to explore Paleo as a way for me to clean up my labs and my weight.

Also, regarding coconut - I've read so many good things, I've been using it for the past year. However, I'm concerned: He states that lauric acid is deadly in his FAQ -see quote below - but I read elsewhere that coconut contains Medium Chain Fatty Acids that support the immune system.
He states "In fatty foods the most common saturated fatty acids are lauric acid (12:0), myristic acid (14:0), palmitic acid (16:0) and stearic acid (18:0). Excessive consumption of 12:0, 14:0 and 16:0 elevate blood concentrations of total and LDL cholesterol and increase your risk for heart disease. "

Elsewhere (many sites) I read that coconut is uniquely beneficial due to lauric acid and the fact that MCFA are beneficial:

"When we eat long-chain fatty acids, they must be emulsified by bile salts in the small intestine before they can be absorbed into our body. Short- and medium-chain fatty acids, such as those in coconut milk, are absorbed directly through the portal vein to the liver, where they are immediately available to the body."

and
"Nearly 50% of the fatty acid in natural coconut oil is lauric acid, which converts to the fatty acid monolaurin in the body. Monolaurin has adverse effects on a variety of microorganisms including bacteria, yeast, fungi, and enveloped viruses. "

Lauric acid is also present in breast milk.
"The unique composition of human breast milk fat includes the fatty acids, lauric acid and capric acid, which have potent antimicrobial properties. These fatty acids offer the nursing infant protection from viruses such as herpes and HIV, protozoa such as giardia lamblia, and bacteria such as chlamydia and heliocobater. "

Does anyone know if lauric acid is good for you or bad for you, or just to be used in moderation like all saturated fat? I'm beginning to suspect that's the case, or that the good Dr is right because he support severything he says with science.

[Determinator]

The Paleo Diet. Learning from our evolution

hi Fletch, great questions. while I'm no medical authority everythin I've read on lauric acid and coconut oil has been quite positive. posting this link again if anyone missed it:

Can Ketone Bodies from Coconut Oil Cure or Prevent Alzheimer’s?

it's very true that Paleolithic man was very unlikely to have been a baker, but in these modern times many folks want to maintain variety just for comfort's sake so some are working on baking using ingredients that are allowable in the Paleo/Primal sense. the 'hard core' Paleo folks don't do any baking or eating of baked goods.

I'm too gourmet to be truly hard core

[Bruunhilde]

The Paleo Diet. Learning from our evolution

Thanks Det!

I know I posted basically what I should be instead sending to
Dr Cordain's Paleo Diet emailbox as a question. It's the kind of thing he fields all the time, after all. His site is very convincing, and he's very polite and sane (always a plus) as well as on top of his game.

Do you happen to be able to know how coconut refined flour is okay - isn't it a processed food which he also says to avoid? Again, don't mean to be a pain, just trying to learn!

thanks!

[MissDoodleBug]

The Paleo Diet. Learning from our evolution

Hey Det, this is exciting, there's a new book out by Arthur De Vany that I just read, it is really good! It's called The New Evolution Diet. Here's a link:

Amazon.com: The New Evolution Diet: What Our Paleolithic Ancestors Can Teach Us about Weight Loss, Fitness, and Aging.

Also his website is Arthur De Vany's Evolutionary Fitness. Check out his picture, he is 72 and looks 40!

Fletch, being grain-free and sugar-free for the long haul is not easy; I make some compromises in my paleo diet world and use organic almond flour, coconut flour, cocoa and stevia, which are 100% natural even if dried and ground up (processed). I also use organic Whey protein from Source Naturals. You can be very strict paleo, or not (Mark Sisson advocates being 80/20 primal) and still get an awful lot of the benefits. : )

So basically, I will eat eggs, meat and veg for breakfast; a salad and an organic whey protein shake with raw organic eggs, berries and coconut milk for lunch; chicken or fish and tons of vegetables for dinner, with a homemade coconut flour cookie for dessert. That keeps me natural and mostly paleo with a happy sweet tooth. : )

Best regards,

Primal Doodlebug

[Determinator]

The Paleo Diet. Learning from our evolution

MissDoodlebug, you are kicking primal bootie! way to go. Van Dany and his wife are quite the inspiration to say the least.

My new 'comfort food' is yams sauteed in coconut oil. and my 'treat' food is Fuji apples. I must try the cookies... hmmmm.

[Bruunhilde]

The Paleo Diet. Learning from our evolution

Thanks for the menu ideas and the information, and the link is something I'll definitely click. I agree, going paleo may be beyond me, because right now not drinking is beyond me though, so baby steps for me...... I like the idea of keeping the cocoa in there, for sure!

So, interesting tidbit here, the good doctor (Dr. Cordain) wrote me back about the lauric acid, personally. He said that in the new Paleo cookbook, he analyzes lauric acid and he said something like 'against the backdrop of a true Paleo diet, lauric acid is allowed in unlimited quantities' which makes me wonder if you're not true Paleo, would it be a problem? He definitely chucks it under the bus on his website, this lauric acid...

[techie]

The Paleo Diet. Learning from our evolution

There is nothing like the smell of entrails in your breakfast bowl. Love this lifestyle!