paleo guide - amazon web services · benefits of a paleo diet a paleo diet incorporates the whole,...

BR

EA

KT

HR

OU

GH

FO

OD

IN

TO

LE

RA

NC

E

JJVIRGIN.COM

HOW TO MAKE THE VIRGIN DIET PALEO

PALEO GUIDE

1

© 2017 Copyright, JJ Virgin and Associates. All Rights Reserved

BR

EA

KT

HR

OU

GH

FO

OD

IN

TO

LE

RA

NC

E

WHAT IS A PALEO DIET?

For hundreds of years we were hunt-ers and gatherers. We ate raw nuts and

seeds, wild animals and fish. We also ate fruits

and vegetables, depending on the season. If

we could find eggs, we ate them too, but that

didn’t happen on a consistent basis.

Then about 10,000 years ago, we introduced

grains into our diet. We also started keeping

domesticated animals, which meant that some

cultures were eating dairy and eggs on a reg-

ular basis. Soy came into our food supply only

about 2,000–3,000 years ago.

That may sound like an eternity, but in the

bigger picture, it’s just a blip on the radar! Many

nutritional experts argue this is why many of

us have trouble digesting grains, dairy, soy, and

even eggs: we just haven’t had time for our

bodies to adapt to that way of eating.

There is no Paleo “gospel” and depending

on whom you ask, you’ll get slight variations of

the diet. But what nearly everyone agrees on

is what our Paleolithic hunter-gatherer ances-

tors didn’t eat: wheat, soy, and corn. Obviously,

they also wouldn’t eat processed sugary foods,

artificial sweeteners, and other twentieth-cen-

tury inventions that jeopardize our health.

My friend Dr. Jonny Bowden gives the best definition of a Paleo diet that

I’ve heard. “In the ideal diet,” he says, “you would eat only what you

could hunt, fish, gather, pluck, grow, or otherwise milk… The closer a

food is to the way nature created it, the better it is for your health.”

2


BR

EA

KT

HR

OU

GH

FO

OD

IN

TO

LE

RA

NC

E

BENEFITS OF A PALEO DIET

A Paleo Diet incorporates the whole, unprocessed foods nature intended us to eat.

Because you bypass processed foods,

you eliminate added sugar, trans fat,

preservatives, and other ingredients

that wreck your health.

Healthy fats, protein, and fiber in a

Paleo diet help balance blood sugar,

optimizing insulin and other hormonal

levels. That means your brain gets the

message to stop eating, you don’t have

cravings, and you have the lean, mus-

cular physique that Paleolithic humans

maintained.

Research shows doing a Paleo diet

for even a short time “improves blood

pressure and glucose tolerance, de-

creases insulin secretion, increases

insulin sensitivity, and improves lipid

profiles without weight loss in healthy

sedentary humans.”

In other words, even if you don’t run

and hunt like our ancestors did, just

eating the wholesome foods they ate

can make you much healthier!

How similar is a Paleo diet to the Virgin Diet?

As I’ll discuss next, I call the Virgin Diet

“Paleo with benefits” because it combines

the traditional Paleo diet with a few nutri-

ent-dense, non-Paleo foods.

2

3


WHAT CAN I EAT ON THE PALEO VIRGIN DIET?

High-Quality Animal Protein

Clean, lean protein is a must on any Paleo diet. When its animal-based, that

means grass-fed beef; organic, pastured chicken and eggs (if no intolerance);

wild-caught fish and seafood; and heritage breed pork.

Remember, you are what you eat ate, so if your meat comes from animal raised

on grain laced with antibiotics and hormones, you’re ingesting those same

inflammatory toxins.

So when I say “high-quality protein,” I mean protein from animals treated hu-

manely and fed their natural diet. It’s more expensive and sometimes harder to

find, but it’s absolutely essential from a Paleo-health perspective.

THE STAPLES OF A PALEO VIRGIN DIET INCLUDE:

Fruits & Veggies

Leafy green and cruciferous veggies (cauli-

flower, broccoli, Brussels sprout, kale, etc.) as

well as lower-sugar impact fruits like berries and

citrus were mainstays in the Paleo diet, and I en-

courage them in The Virgin Diet.

Rich in nutrients, fiber, and antioxidants, leafy and

cruciferous veggies help alkalinize your meals,

keep you fuller for fewer calories, and add variety

and flavor to your diet. Paleo humans ate these

plant-based foods when they were available.

Luckily, you can buy organic fruits and veggies

year-round!

Remember, most modern-day fruits are sweeter

than what our Paleo ancestors ate, and eating too

many bananas, grapes, and other higher-sugar

fruits overloads your liver with fructose, which

eventually converts to fat.

4


BR

EA

KT

HR

OU

GH

FO

OD

IN

TO

LE

RA

NC

E


Fiber content is also key. Like many other Paleo foods I’ll discuss, fruits and

vegetables are high-fiber foods. Studies show our Paleo ancestors got over 100

grams of fiber a day!

We’re not anywhere near that number now... We typically get more like 12-15

grams of fiber per day, less than half the USDA recommended amount. (And I

like to aim for even higher, at 50-60 grams per day.)

Whenever possible, choose organic produce. Paleo humans lived in a cleaner

world than we do and didn’t have to worry about pesticides, herbicides, and

other contaminants that saturate conventional produce today. (If that’s not

always possible, consult the EWG’s Dirty Dozen and Clean Fifteen lists to deter-

mine how contaminated a particular food is.)

Legumes

Lentils, black beans, and other legumes are decidedly

not Paleo. I call the Virgin Diet “Paleo with benefits”

because legumes provide fiber, protein, nutrients and

are low-sugar impact, so they don’t spike and crash

your blood sugar like some starchy carbs.

One issue some Paleo followers have with legumes is

their lectin and phytate content. You can reduce lec-

tin and phytate content in legumes by soaking them or

sprouting them.

These processes reduce the anti-nutrient loads to make

legumes much easier to digest. Soak your beans over-

night in very warm water, approximately 140 degrees. If

you buy canned beans, those have already been soaked.

You can also purchase a sprouting unit to sprout your

beans.

5


BR

EA

KT

HR

OU

GH

FO

OD

IN

TO

LE

RA

NC

E


Healthy Fats

In The Virgin Diet, I discuss how inflam-

mation can stall fat loss and contribute to

nearly every disease on the planet. A Paleo

Virgin diet is rich in healthy fats.

Depending on the source, dietary fat can

increase or reduce inflammation. Fat comes

in three types: saturated, monounsaturated,

and polyunsaturated. None are inherent-

ly good or bad; rather, it depends on their

source.

Rather than demonize saturated fat, you

want to choose high-quality sources. Get-

ting saturated fat from coconut oil has a far

different effect than getting that fat from a

fast-food cheeseburger.

Avocado, tree nuts, berries, olive oil, and

fatty wild-caught fish all contain healthy

omega-3 fats. Studies show that a diet high

in omega-3s can help you lose fat, maintain

fat loss, plus boost brain and heart health.

The only truly bad fats are trans fat and

damaged fats. Trans fats sometimes occur

in baked and processed foods, while scram-

bled eggs sitting under a heat lamp at a

brunch buffet are an example of damaged

fat.

A Paleo Virgin diet is rich in healthy fats

6


BR

EA

KT

HR

OU

GH

FO

OD

IN

TO

LE

RA

NC

E

WHAT DOESN’T BELONG ON A PALEO DIET?

Paleolithic humans wouldn’t recognize many of the processed, sugary Frankenfoods prevalent in the modern American diet. Neither does your digestive tract, which is about 99% similar to that of your Paleo ancestors.

Sweeteners

Sugar is a biggie that doesn’t belong in

a Paleo Virgin diet! The only sugar that

hunter-gatherers ate was honey, which

was infrequent because it wasn’t readily

available and, well, those bees could be

hard to fight off.

Today we eat more sugar than ever:

about 140 pounds of sugar a year per

person, in fact. Yet 10,000 years ago, we

ate around 1/2 a cup total per year! Most

of our modern-day sugar consumption

comes from processed, high-sugar, high-

fat foods that have no place in the Virgin

Diet or a Paleo diet.

Artificial sweeteners are no better and

certainly not the free pass some people

once considered them to be. Needless

to say, Paleo humans were not dumping

packets of sucralose into their morning

coffee!

Grains

You’ll remember from The Virgin Diet that gluten wreaks havoc on our health.

Among other problems, gluten-filled

grains trigger leaky gut and numerous

other health issues.

Grains are relatively new to our food

supply – we only started eating them

5,000 to 10,000 years ago, and we can

exist perfectly fine (and, I believe, better)

on vegetables, fruits, nuts and seeds, and

clean animal and fish protein.

If you’re doing The Virgin Diet, you can

incorporate small amounts of gluten-free

grains like brown rice and amaranth.

(They aren’t Paleo, nor are they neces-

sary, and many people do just fine with-

out them.) But on the whole, swapping

grains for more nutrient-rich starches like

sweet potatoes or quinoa gives you a

better bang for your buck.

Soy

Soy has really only been prevalent in

the American diet for the last hundred

or so years. Manufacturers have craftily

marketed soy as the miracle food of all

time, mainly because it can be produced

cheaply and some big companies have

invested in its production and modifica-

tion.

I’ve discussed soy’s numerous problems

in The Virgin Diet. Among them, soy can

be an anti-nutrient, much of it is geneti-

cally modified, and it’s low in the amino

acids methionine and lysine.

7


BR

EA

KT

HR

OU

GH

FO

OD

IN

TO

LE

RA

NC

E

WHAT DOESN’T BELONG ON A PALEO DIET?

Soy - continued

“But what about Asia?” people often

ask: they’ve eaten soy nearly forever, and

for the most part they stay pretty darn

healthy.

Soy is indeed part of the traditional Asian

diet, but they do not eat a big pile of it.

You have a little miso soup, some tofu in a

stir-fry, or some soy sauce with your sushi.

You don’t drink a big soy shake in the

morning, have a soy yogurt at lunch, and

have soy cheese or tofu stir-fry at dinner.

Basically, in Asia, soy is a condiment or

side dish – not a replacement for animal

proteins.

If you’re not soy sensitive, you can incor-

porate small amounts of fermented, organ-

ic soy like miso and tempeh into your diet.

Just remember soy “dogs,” soy ice cream,

and other processed foods don’t fall into

that category and most certainly aren’t

Paleo.

Dairy

Like soy and wheat, dairy didn’t really

come onto the scene until about 9,000

years ago.

Maybe in some alternate, organic universe

– or even just 50 years ago – we could all

be eating our dairy in peace and quiet. But

the way today’s cows and milk are treated

creates a whole host of new problems.

Pasteurization is a process that kills bac-

teria, which includes some bad bacteria

that we don’t want. But it also destroys the

good bacteria that we do want, as well as

some other vital ingredients in the milk:

probiotics, vitamins, and enzymes.

Besides antibiotics, cows are often giv-

en recombinant bovine growth hormone

(rBGH), a genetically modified hormone

that basically forces them to give milk far

more often than nature ever intended.

rBGH amplifies levels of IGF-1, a human

growth hormone that promotes cancerous

tumors in the breast, colon, and prostate.

Simply put, commercial cow’s milk is liquid

pumped full of hormones, lots of dead pus

cells, and a whole load of antibiotics. Yuck!

Some Paleo-minded folks consume raw

dairy. If you can get some, it’s definitely

worth it if you’re not dairy sensitive. Oth-

er alternatives include goat’s milk and

sheep’s milk, which seem to create less

reactivity than cow’s milk.

Whether or not you add dairy to a Paleo

Virgin diet, remember that despite what milk

campaigns suggest, dairy is not essential or

even recommended for a healthy diet.

Lots of non-dairy foods provide calcium,

including leafy greens, nuts, and seeds.

And studies show the acid in milk actually

contributes to osteoporosis – not strong,

healthy bones!

8


BR

EA

KT

HR

OU

GH

FO

OD

IN

TO

LE

RA

NC

E

EXERCISE & THE PALEO DIET?

Paleo humans didn’t have gyms, elliptical machines, or Lululemon leggings,

but they still maintained lean, fit bodies. (At least most of them did: sur-

vival of the fittest meant if you didn’t have strength and stamina, you could

become a saber-toothed tiger’s lunch...)

Walking wasn’t considered exercise for Paleo humans; it was absolutely

necessary and something they did every day. So get your Fitbit steps in,

but don’t confuse that for actual exercise!

Paleo exercise often meant short, intense bursts of activity. Burst training –

also called high-intensity, interval training (HIIT) – mimics the exercise hunt-

er-gatherers got and is your best option to blast fat, optimize hormones,

and prevent disease. I love burst training because it’s fast, efficient, and gets

results.

Paleo humans also lifted heavy. They had to be fast and strong to survive.

With our more sedentary lives, most of us don’t have to lift heavy objects

today; we do it at the gym instead with free weights.

I want you to walk wherever you can. Park your car further away from the

door, get off a few subways stops ahead of your destination, and take the

stairs at the mall. Just remember that walking is mandatory, not exercise.

To really get a good workout, you need to sweat. It should hurt a little bit.

Burst training and weight resistance makes the perfect combo for a fast,

efficient, butt-kicking workout.

9


BR

EA

KT

HR

OU

GH

FO

OD

IN

TO

LE

RA

NC

E

WHAT ABOUT SHAKES & SUPPLEMENTS?

Nutrient density was far richer in Paleo-era foods. They didn’t have pollution, top-

soil erosion, field-to-table transit time, and other problems that deplete nutrients in

modern-day food.

Because they ate wild-caught fish and game, they received abundant essential fatty

acids, high-quality protein, and other nutrients that helped them survive and thrive.

We live in a fast-faster world today that doesn’t always allow time to freshly prepare

foods. While they had other stressors, Paleo humans didn’t have to struggle with

rush-hour freeway traffic or being stranded with a three-hour layover at the airport.

That’s where protein shakes and supplements come in. While certainly not Paleo,

they can mimic the healthy fats, protein, fiber, and other nutrients in whole foods.

Paleo Protein Shakes

Paleo humans didn’t have the convenience of whipping up a smoothie to start their day, but the protein, healthy fats, antioxidants, and fiber in these shakes mimics the nutrient-dense foods your hunter-gatherer ancestors ate.

My Paleo-Inspired All-In-One Shakes are avail-

able in chocolate or vanilla. Every shake packs

in 20 grams of protein, 14 grams of fiber,

and less than one gram of sugar. They’re also

completely free of gluten, corn, dairy, soy, and

artificial sweeteners.

Using a proprietary process, beef protein sourced from cows conscientiously raised in Sweden on a totally GMO-free diet is broken down into tiny, easily absorbed peptides that have all the supportive benefits of beef, collagen, and nutrients of a Paleo diet, but with added convenience and portability.

My favorite way to start the day is with a Virgin Diet All-in-One Shake.

10


BR

EA

KT

HR

OU

GH

FO

OD

IN

TO

LE

RA

NC

E PERFECT PALEO SMOOTHIE

Blend the ingredients together until smooth. Your smoothie can be thickened by adding ice cubes or thinned by adding cold water. Yum!

• 2 scoops JJ Virgin Paleo-Inspired All-In-One Shake powder (your choice of chocolate or vanilla)

• 10 oz. unsweetened almond milk

• 1 cup frozen organic strawberries or blueberries

• 1 cup fresh or frozen spinach

• 2 Tbsp sunflower seed butter

• 1 Tbsp chia seeds

MAKES 1 SHAKE

PALEO PROTEIN SHAKES

Some of my favorite ingredients to use in

Virgin Diet Paleo Shakes include:

• Raw kale or other leafy greens

• Frozen berries

• JJ Virgin’s Extra Fiber

• Freshly ground flax or chia seeds

• Cacao nibs

• Almond butter

• Unsweetened coconut, cashew, or almond milk

11


BR

EA

KT

HR

OU

GH

FO

OD

IN

TO

LE

RA

NC

E

VANILLA ALMOND PALEO PROTEIN PANCAKES

Whisk almond flour, baking soda, Virgin Sprinkles, and the pinch of sea salt together in a medium mixing bowl until there’s no lumps.

In a small mixing bowl, whisk together the eggs, water, and vanilla and almond extracts. Add the liquid ingredients to the dry ingredients and whisk together until thoroughly mixed.

Preheat a lightly oiled nonstick pan over medium-low heat. Drop batter by 2 Tbspfuls onto the prepared pan, and cook until pancakes are golden brown and edges are dry, about 3-4 minutes.

Flip and cook until browned on the other side, 2-3 minutes. Repeat with remaining batter.

Serve your pancakes with full-fat Greek yogurt or cultured coconut milk, fresh berries, and a sprinkle of cacao nibs or sliced almonds.

• 1 cup almond flour (superfine ground almonds

• 1/2 tsp baking soda

• 1/4 tsp JJ Virgin’s Sprinkles or monk fruit extract

• pinch sea salt

• 2 eggs*

• 1/4 cup water

• 2 tsp vanilla extract

• 1/4 tsp almond extract

• coconut oil for pan

*Only if no egg intolerance. Do not eat in Cycle 1; can be used to test egg intolerance in Cycle 2.

MAKES 5-6 3” PANCAKES

11

12


BR

EA

KT

HR

OU

GH

FO

OD

IN

TO

LE

RA

NC

E

HIGH PROTEIN PALEO POWER BOWL

In a shallow bowl or plate, start with layer of greens. Top with quinoa, then meat, berries, and nuts.

Sprinkle on chopped fresh basil. Drizzle olive oil and lemon juice over all ingredients. Add salt, pepper, and spices of your choice to season, then enjoy.

• 2 cups leafy greens (spinach, kale or chard)

• 1/4 cup cooked quinoa

• 4 oz cooked meat (grass-fed beef, organic free range chicken, or wild-caught fish like salmon or tuna)

• 1/4 cup berries (blueberries, strawberries, or raspberries)

• 2 Tbsp chopped nuts (almonds, pecans, or walnuts)

• 1 Tbsp chopped fresh basil

• 1 Tbsp olive oil

• 1 tsp freshly squeezed lemon juice

• 1/8 tsp sea salt

• dash ground black pepper

• dash paprika, cayenne, or curry powder

MAKES 1 SERVING

12

13


BR

EA

KT

HR

OU

GH

FO

OD

IN

TO

LE

RA

NC

E

ZUCCHINI LAMB LASAGNA

Preheat oven to 350°F.

Heat oil in a large skillet over medium-high heat. Add onion and cook until soft and translucent, about 3-5 minutes. Add lamb and garlic, breaking up lamb with wooden spoon, and cook until lamb is no longer pink, about 3-4 minutes.

Season to taste with salt and pepper. Add tomatoes, tomato paste, parsley, and oregano, stirring to combine. Reduce heat and simmer for 20 minutes.

Cover bottom of 8”X8” baking dish with a layer of sauce. Add zucchini slices to cover, and continue layering, finishing with sauce on top.

Bake uncovered for 15-20 minutes, until zucchini is slightly softened and sauce is bubbling.

• 1 Tbsp coconut oil

• 1/2 cup diced onion

• 1/2 lb ground lamb

• 2 tsp minced garlic

• 1 tsp sea salt

• 1/4 tsp pepper

• 15 oz can diced tomatoes

• 6 oz can tomato paste

• 2 Tbsp fresh parsley

• 1/2 tsp dried oregano

• 2 large zucchini or 3 medium, sliced into 1/4” rounds

MAKES 4 SERVINGS

13

By Breakthrough Program Member Roase Meisch

14


SPAGHETTI SQUASH WITH ROASTED TOMATO CHUTNEY

• 2 lbs spaghetti squash, halved and seeded


• sea salt & ground pepper to taste

• 2 pints cherry or grape tomatoes

• 1/4 cup chicken broth

• 2 Tbsp chopped fresh mint

• 1 jalapeno pepper, seeded and chopped (optional)

MAKES 4 SERVINGS

14

By Breakthrough Program Member Lisa Cagle


Brush the cut side of the squash with 1 Tbsp of the oil and sprinkle with salt and pepper. Place squash halves cut side down in a large baking dish. Prick the skin all over with a fork and bake uncovered for 30-40 minutes, until tender.

Meanwhile place tomatoes in a large bowl. Add 2 Tbsp oil, garlic and salt to taste, then stir to combine. Place tomato mixture in a 10”x15” baking dish and bake in the oven with the squash for the last 20 minutes of cooking.

In a large skillet, bring the broth to a boil and add onion. Cook 3 minutes until tender and remove skillet from heat.

Add roasted tomatoes to the onions. Using a potato masher, gen-tly press down on the tomatoes to pop the skin and release juice. Stir in basil, mint, and jalapeno pepper, if using.

Remove the pulp from the squash halves using a fork. Place squash pulp in baking dish, top with tomato chutney and remain-ing Tbsp of oil. Bake uncovered 20 minutes.

15


BR

EA

KT

HR

OU

GH

FO

OD

IN

TO

LE

RA

NC

E

JAPANESE SWEET POTATO AND CAULIFLOWER SOUP


Place cauliflower on a parchment paper-lined baking sheet and drizzle with olive oil and garam masala. Bake 30 min-utes.

In a large saucepan, bring 7 ½ cups water and sweet potatoes to a boil.

Meanwhile, melt coconut oil in a skillet over medium heat. Add onions and sauté 8-10 minutes until soft and translu-cent.

Add garlic and continue cooking 1-2 minutes. Add onion mixture and salt to sweet potatoes, reduce heat, and simmer soup 20 minutes, until sweet potatoes are tender.

Working in batches, puree the soup and the roasted cauliflower in a blender to desired consistency.

• 1 head cauliflower, cut into bite sized pieces


• 1 tsp garam masala

• 1 Tbsp coconut oil

• 3 small Japanese sweet potatoes, cut into 1” pieces

• 1 cup chopped red onion

• 2 medium garlic cloves, chopped


MAKES 4-6 SERVINGS

By Breakthrough Program Member Allison Diamond

15

16


BR

EA

KT

HR

OU

GH

FO

OD

IN

TO

LE

RA

NC

E

PAN-SEARED CHICKEN WITH GARLIC MUSHROOM SAUCE


Combine paprika, thyme, rosemary, salt, and pepper in a bowl. Rub mixture over both sides of chicken breasts.

Heat oil in a large ovenproof nonstick skillet over medi-um-high heat. Add chicken and cook 2 minutes on each side. Add garlic and 3/4 cups of broth.

Place pan in oven. Bake at 450°F for 10 minutes or until chicken is done and garlic cloves are soft.

Remove pan from oven. Transfer chicken to a platter; keep warm. Mash the garlic with a fork.

Heat remaining broth, mushrooms, and mashed garlic in a medium saucepan over medium heat. Cook until the mush-rooms are completely cooked down and moisture is gone, stirring occasionally.

Serve mushrooms over chicken.

• 1 tsp paprika

• 1 tsp dried thyme

• 1/2 tsp dried rosemary


• 1/4 tsp cracked black pepper

• 1 lb boneless, skinless chicken breasts, cut into four 4-oz pieces

• 1 Tbsp olive

• 1-1/2 cups chicken or bone broth, divided

• 8 cups mushrooms, sliced

MAKES 4 SERVINGS

16

By Breakthrough Program Member Ruth Hinkforth

17


BR

EA

KT

HR

OU

GH

FO

OD

IN

TO

LE

RA

NC

E

VIRGIN MARGARITASHRIMP SALAD

17

By Amy Bayliff

DRESSING:

MAKES 2 SERVINGS

Prepare marinade: mix lime juice and zest, garlic, cilantro, oil, salt, and chipotle chile powder in a large bowl. Add shrimp and marinate for 2 hours.

Cook shrimp in skillet over medium heat until done, about 3-5 minutes, depending upon the size of shrimp. Set aside to cool.

Combine shrimp, rice, peppers, onion and toss to mix.

Mix all dressing ingredients in a small jar, shaking to blend.

Add 2 Tbsp of dressing to salad and toss gently. Re-serve remaining dressing in refrigerator for another use.

Place salad on plates and garnish with sliced avocado.

• juice and zest of 1 lime

• 2 cloves garlic, pressed

• 3 Tbsp chopped fresh cilantro

• 1 tsp olive oil

• sea salt and chipotle chile powder to taste

• 1 lb raw shrimp, peeled and deveined

• 1 cup organic brown and wild rice combination, cooked in vegetable broth and chilled

• 1/2 red bell pepper, chopped

• 1/2 orange bell pepper, chopped

• 1/2 yellow bell pepper, chopped

• 1/4 red onion, chopped

• 1/2 avocado, sliced

• Juice and zest of 2 limes

• 6 Tbsp extra virgin olive oil

• pinch stevia

• 2 cloves garlic, pressed

• 2 Tbsp fresh chopped cilantro


• Chipotle chile powder to taste

MARINADE:

17

18


BR

EA

KT

HR

OU

GH

FO

OD

IN

TO

LE

RA

NC

E

STACY’S SHEPHERD’S PIE

• 1 cup organic vegetable broth

• 1 large turnip, peeled and cubed

• 1/2 lb lean ground beef or ground turkey

• 1/2 lb lean ground lamb

• 1 medium cooked sweet potato

• 1 Tbsp melted coconut oil

• 1/2 large onion, diced

• 2 stalks celery, diced

• 1 clove garlic, minced

• 1 tsp cinnamon

• 1 tsp cumin

• 2 portobello mushroom caps, gills removed, diced

• 1 small eggplant, diced

• 1 small zucchini, diced

• 1 cup organic beef or bone broth

• 1 Tbsp red wine

• 1-2 Tbsp tomato paste

• 1 sea salt and pepper to taste

• 2 tsp paprika

MAKES 6-8 SERVINGS

18

By Stacy Bowman

Bring vegetable broth and 1 cup water to boil and steam tur-nip for 40-45 minutes. Reserve cooking liquid.

Meanwhile brown beef (or turkey) and lamb in a non-stick skillet over medium-high heat until browned, breaking up meat with a wooden spoon. Remove from pan, set aside, and discard any fat.

When turnip is cooked, place it and the cooked sweet potato in a food processor, adding any reserved cooking liquid if necessary for desired consistency. Process until it looks like mashed potatoes.

Preheat the oven to 350°F.

Heat coconut oil in skillet and sauté the onions, celery, and garlic until soft. Add the cinnamon and cumin and stir until fragrant. Add mushrooms, eggplant, and zucchini and cook until soft. Add the beef broth and red wine and bring to a boil.

Stir in the tomato paste and simmer until beef broth has re-duced by half. Return meat to skillet and stir to combine all ingredients. Season to taste with salt and pepper.

Spread meat mixture in a casserole dish and top with the turnip/sweet potato mash. Sprinkle paprika on top of mash and bake 20-25 minutes until bubbly.

19


BR

EA

KT

HR

OU

GH

FO

OD

IN

TO

LE

RA

NC

E

PALEO LEMON AND HERB BROILED SOLE

Preheat the broiler. Lightly oil a large baking sheet.

Combine the oil, lemon zest, parsley, garlic, lemon juice, salt, and pepper in a small bowl.

Place the fish on the prepared baking sheet and spread the lemon-herb mixture over the top of the fillets.

Broil until the fish flakes easily with a fork, 3 to 4 minutes. Serve with paleo sides and enjoy!

• 4 (6-oz) wild sole fillets


• 1 Tbsp grated lemon zest

• 1 Tbsp chopped fresh parsley

• 1 clove garlic, minced

• 2 tsp lemon juice


• 1/2 tsp coursely ground black pepper

MAKES 4 SERVINGS

20


BR

EA

KT

HR

OU

GH

FO

OD

IN

TO

LE

RA

NC

E

References

Eaton SB, et al. The ancestral human diet: what was it and should it be a paradigm for contemporary nutrition? Proc Nutr Soc. 2006 Feb;65(1):1-6.

Frassetto LA, et al. Metabolic and physiologic improvements from consuming a paleolithic, hunter-gath-erer type diet. Eur J Clin Nutr. 2009 Aug;63(8):947-55. doi: 10.1038/ejcn.2009.4. Epub 2009 Feb 11.

Garg A. High-monounsaturated-fat diets for patients with diabetes mellitus: a meta-analysis. Am J Clin Nutr. 1998 Mar;67(3 Suppl):577S-582S.

Jönsson T, et al. Beneficial effects of a Paleolithic diet on cardiovascular risk factors in type 2 diabetes: a randomized cross-over pilot study. Cardiovasc Diabetol. 2009 Jul 16;8:35. doi: 10.1186/1475-2840-8-35.

Jönsson T, et al.A paleolithic diet is more satiating per calorie than a mediterranean-like diet in individu-als with ischemic heart disease. Nutr Metab (Lond). 2010 Nov 30;7:85. doi: 10.1186/1743-7075-7-85.

Simopoulos AP. Evolutionary aspects of omega-3 fatty acids in the food supply. Prostaglandins Leukot Essent Fatty Acids. 1999 May-Jun;60(5-6):421-9.

Slavin JL. Dietary fiber and body weight. Nutrition. 2005 Mar;21(3):411-8.

http://www.clemson.edu/public/impacts/06spring/food/heart_healthy_beef_passes_taste_test.html

http://www.askdrsears.com/topics/feeding-eating/family-nutrition/fish/farmed-fish-vs-wild-fish

http://discovermagazine.com/2009/jan/084#.UtAN5RbSP0B

Copyright © 2017 JJ Virgin & Associates, Inc. All rights reserved. The contents of the Breakthrough Paleo Guide are for your personal use only and are subject to the Terms And Conditions at www.jjvirgin.com. The recipes have not been reviewed or approved by any government, healthcare organizations, or physician. Recipes must be prepared according to provided instructions. Consult your primary healthcare provider with any related questions concerning your personal nutrition and fitness needs and the suitability of any recipes in light of your personal physical condition and circumstances. JJ Virgin and JJVA assume no responsibility for errors or omissions that may appear in this pub-lication. While all attempts have been made to verify information provided in this publication, neither the Authors nor the Publisher assume any responsibility for errors, inaccuracies, or omis-sions.

Neither JJ Virgin nor JJVA render medical advice. This ebook offers health, fitness, and nutritional information and is designed for educational purposes only. You should not rely on this informa-tion as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. If you have any concerns or questions about your health, you should always consult with a physician or other healthcare professional. Do not disregard, avoid, or delay obtaining medical or health-re-lated advice from your health care professional because of something you may have read in this book. The use of any information is solely at your own risk. This information has not been evaluated by the FDA and is not intended to treat, diagnose, cure, or prevent any disease. This information is not intended as a substitute for the advice or medical care of a qualified healthcare professional, and you should seek the advice of your healthcare professional before undertaking any dietary or lifestyle changes.

paleo guide - amazon web services · benefits of a paleo diet a paleo diet incorporates the whole,...

Documents