These are the general guideline for following the Paleo lifestyle. There will be some things that are in the grey area since followers of Paleo will have some debate. It all depends on you and what your goals are. Just know that buying organic, wild, or grass-fed is ideal but if you cannot due to budgeting or availability, etc. then it’s OK. Live the lifestyle first before you try to perfect everything is the advice I give to myself every day.
General Guideline Table
– Fermented foods
– Healthy fats
|– Processed foods|
– Sugar & Artificial Sweeteners
– Grains and Cereals
– Legumes (incl. peanuts)
– Highly processed fats and oils
– Natural Sweeteners
It’s always a good idea to keep your pantry stocked with the basics. This saves you time and prevents swaying off your healthy lifestyle track. Non-perishable items usually last for weeks or months if stored in a dark cool place.
|Olive Oil||It can be used in daily cooking. Virgin or Extra Virgin, it’s based on your taste. Not good with high heat. Must be an unrefined virgin.|
|Coconut Oil||Great for high heat cooking, and smells great!|
|Nut Oils||Walnut or Macadamia. It is used for garnishing or drizzling on pre-cooked food or salads. Avoid heating and should be refrigerated and kept for no more than 6 weeks.|
|Sesame Oil||Not to be used daily, is good for quick high heat, and adds a certain smell and flavoring to a dish.|
|Avocado Oil||I buy these as a spray to coat pans, baking dishes, or as a quick garnish on cooked food or salads.|
|Palm Oil||It can change the taste of dishes, people might not like this. Very healthy and can last a long time in the pantry.|
|Ghee||Pure butterfat, relieved from all lactose and dairy fat. It can last for months outside the refrigerator. I like to keep mine refrigerated to save counter space.|
|Bacon Fat||Do not discard bacon fat after you cook bacon. Save the fat in an airtight container and keep it in the refrigerator. It can be used for daily cooking.|
*Most of the Oils come in a spray version, great for lining pans/baking dishes and garnishing salads, etc.
* (Blanche – skin removed)
|Cream of Tar|
|Psyllium Husk Powder|
* to hold paleo bread structure together
*The nut or coconut flour should be stored in the refrigerator if you are not using them for a while
|Pure Maple Syrup|
|Unsweetened Dried Fruits|
*I haven’t used cane sugar for years. I keep packets of brown sugar for guests for their tea or coffee. But for the family, I substitute the above whenever a recipe asks for sugar.
|Nuts & Seeds|
|Brazil nuts, pine nuts|
*Too many nuts can cause inflammation and weight gain. It’s deceiving because they look small
|Thai Red Curry Paste|
|Nut Milk Yogurt|
|Coconut Milk & Coconut Cream – Canned|
|Salt & Pepper|
*Fleur del Sel, Celtic grey salt and Himalayan Pink salt are used to garnish dishes already cooked. I don’t like stuffing my pantry so I would use the daily kosher salt and then a small container of one of the salts mentioned above.
*Spices – it’s better to ground whole spices, or else replace grounded spices every 6 months to maintain freshness and potency
*Sea Vegetables – seaweeds or from the sea that has been dried and stored. They are superfoods that are often overlooked.
General Substitute Solutions
|Vegetable Oil||Use Olive Oil|
|Canola Oil||Use Coconut Oil|
|Milk, Cream, or Yogurt||Whipped cashews, coconut, or almond yogurt|
|All-Purpose Flour||Nut flours|
|Use Nut flours||Arrowroot or Tapioca flour|
|Sugar||Raw Honey, Maple Syrup, Coconut Sugar, Maple Sugar, or Dried/Fresh fruits|
|Rice or Potatoes||Use Cauliflower Rice or Celery Root|
|Soy Sauce||Coconut Aminos or Fish Sauce|