BUTCHERSSCOBIESDIRECT

GUIDE TO THE…

PALEO DIET

ContentsHello Butchers…

The Paleo Diet has soared in popularity in recent years. It is based on the food that is believed to be similar to the daily diet of our hunter gatherer ancestors. It is often referred to as the “Caveman Diet”.

I hope you’ll check out our Paleo Diet Guide for Butchers and if you’ve any questions, then remember – we want to help you – so get in touch.

Thanks

What Is The Paleo Diet?........3

Paleo Diet food pyramid………........5Benefits of the Paleo Diet…………...6Which foods are allowed…………....7Foods not allowed…..………………....9Paleo-friendly grains……………………10Example paleo recipe.……………..….11Butchers who offer paleo………..….12Attract paleo customers…..……..….13Paleo resources…………….………...….14

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Gordon WicklowDirector, Scobie & Junor GroupTel: 0800 783 7331Email: info@scobiesdirect.com

The paleo diet is meat friendly. Butchers shops are the go to place for people following the paleo diet. Followers of the paleo diet want quality meat, they want to know where it comes from. This means the butcher has an advantage over supermarkets. Butchers can provide expert advice on meat, give information of where it comes from and how best to cook various meat cuts.

A paleo diet is a dietary plan based on foods similar to what might have been eaten during the Paleolithic era, which dates from approximately 2.5 million to 10,000 years ago.

It claims we should only eat foods available to our hunter-gatherer ancestors.

Eating like a caveman is back in favour among growing numbers ofmodern-day Britons who are eager to switch to a diet that is better for them.

For 2.5 million years, early man foraged and hunted for seafood, meat, vegetables, fruit, nuts, roots and seeds. This period of time before the development of agriculture is known as the Paleolithic era, During the this period, humans grouped together in small societies such as bands, and subsisted by gathering plants, nuts, fruits, as well as fishing and hunting or scavenging wild animals.

Contrary to popular opinion, as long as our ancestors managed to avoid getting killed by a tiger or a mammoth or any other wild creature, most of them were actually healthy and free from many chronic diseases that currently afflict so many people today. Our paleolithic ancestors – in large part thanks to their eating habits - were strong and lean hunter-gatherers, and didn’t suffer from many diseases & illnesses such as diabetes, heart disease, etc, that is so familiar in our “civilised” world. Our paleolithic ancestors thrived by eating real foods, and we should learn from them.

The Paleo Diet is also known as the Stone Age Diet, Hunter-Gathering Diet and the Caveman Diet. No matter what you call our ancestors, some things haven’t changed. The human digestive systems has evolved only the slightest amount in the 10,000 years since farming changed our diets. Shortened to Paleo, this modern diet is an approach to nutrition that mimics the early man’s diet for ultimate health.

The Paleo Diet consists of foods that can be hunted and fished (such as meat and seafood), and foods that can be gathered (such as eggs, nuts, seeds, fruits, vegetables, herbs and spices.) It's a way of eating based on the eating habits of our hunter-gatherer ancestors during the Paleolithic era, before the development of agriculture around 10,000 years ago.

What Is The Paleo Diet?

Paleo Diet consists of eating:

• Meats• Fish & Seafood• Eggs• Vegetables• Fruits• Nuts & Seeds• Healthy Fats

The Paleo Diet AVOIDS:

• Grains e.g. wheat, flour, cereals• Dairy e.g. milk, cheese, yoghurt, etc• Legumes e.g. beans• Processed foods, biscuits, etc• Processed oils & fats• Additional sugar added to foods• Alcohol

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There is no official “Paleo Diet", but it is generally seen as a low-carb, high-protein diet, with some variations on carbohydrate and meat intake. That means cereal grains including wheat, dairy, refined sugar, potatoes and salt – as well as anything processed –are strictly off the menu. Advocates say the paleo diet is a long-term healthy eating plan that can help you lose weight and reduce your risk of diabetes, heart disease, cancer and many other health problems.

The type of foods that humans have eaten over the last 10,000 years has changed massively, especially after the agricultural revolution, specifically a huge increase in the consumption of grains, which has led to a terrible deterioration in human health. The modern “Western Diet” makes people fat, ill and very unhealthy.

Our minds are modern, but our bodies and brains still need the same food. Gastroenterologist Walter L. Voegtlin first popularized the Paleo diet in the 1970’s. He argued in, "The Stone Age Diet," humans as carnivores, chiefly needs fats, proteins and a small amount of carbohydrates for optimum performance. For the last 30 years, obesity has been increasing throughout the Western world, particularly in the United States and the UK.

Our modern diets are laden with preservatives, processed sugars, and fried foods. Today’s health crisis has led to a renewed interest in Voegtlin’s tested approach to healthy living. By following a Paleo Diet, and eating as our ancestors ate, we can boost our chances of avoiding many of the illnesses and degenerative diseases that are now tragically so commonplace.

We recommend you eat like a caveman, but with a modern twist to it - it’s impractical, even ridiculous to ask people to live in all aspects exactly like our stone age ancestors did, and we wouldn’t want you too. We should take what works from that time and reject the rest. So there’s no need to cook outdoors over a fire or to run around with a spear looking for your next meal. You can continue to enjoy all your modern appliances such as a cooker, a blender, an oven, etc – as well as your computer.

We can’t go back to living in caves, and anyway, we don’t want to! We should go for a diet that is as close as possible to the one of our ancestors before the rise of civilization, agriculture, and more recently industrially processed food, made up of lots of vegetables, fruits, meat, fish, eggs, nuts and containing no grains and no dairy such as milk.

We should still enjoy the conveniences of the modern world such as the latest medical & technological advancements. However, we should follow the basic principles of a paleo diet and thereby eat good healthy, nutritious food which will benefit our health & wellbeing.

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Paleo Diet Food Pyramid

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The advantages of the Paleo Diet have been proven in numerous academic & scientific research journals. It is amazing how changing what we put in our mouths, can have dramatic changes to our quality of life. Some of these health benefits include:

• Lose fat: Though the Paleo diet is not primarily designed as a weight loss plan – instead it encourages an overall healthy eating lifestyle to improve all areas of your health – the fact is many people inherently lose weight when following the diet. The foods that make up the Paleo diet are what we call fat burning foods. In fact, the Paleo diet allows you to eat large quantities of delicious food while restricting calories. The result is a lean, fit body. A paleo diet – which is high in protein - is more satiating per calorie than your typical Western diet, so is seen as instrumental in weight loss.

• Fight Disease: The Paleo diet is proven to help prevent diabetes, Parkinson’s avoid Parkinson's, cancer, heart disease and strokes. This is partly due to the unlimited amounts of fruits and veggies you’re allowed on the Paleo Diet, so your body will be a little bit alkaline – which means that diseases and disease symptoms of acid/base imbalance (osteoporosis, kidney stones, hypertension, stroke, asthma, insomnia, etc) will improve.

• Improve Digestion: Many digestive problems such as, irritable bowel syndrome, Crohn’s disease and indigestion problems are common amongst people who eat a typical Western diet, this is because it is high in grains, dairy, simple carbohydrates, sugars, and unhealthy oils, which lead digestive problems such as “leaky gut” which can result in autoimmune disorders, plus damaging gut related issues such as chronic fatigue, inflammatory bowel disease, rashes, diabetes, mental disorders, and other health related problems. Switching to the paleo diet will drastically reduce the likelihood of suffering from such digestive problems.

• Combats Acne: Eating the Paleo way means avoiding the foods that cause acne. When sebum is overproduced or obstructed the sebaceous glands enlarge and form pimples. Foods in the Paleo diet do not cause the insulin spikes that cause a sebum boost. As a result, you can expect smoother, more attractive skin.

• Feel Good: Not only does the Paleo diet help make people healthier and look younger it also makes you feel better. Paleo supporters swear by the “caveman lifestyle” because it just feels right. The only way to find out the energy and confidence they experience is to try it for yourself. As stated on the www.MuscleFoods.com website, paleo “helps you stay lean, strong and energised.”

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Benefits of the Paleo Diet

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Meat

Only eat real food. People assume the Paleo Diet is complicated and difficult to follow. It is actually quite simple. Eat real foods. Below is just a quick snapshot of what is allowed on the paleo diet – but it’s not a comprehensive list, just a starters guide:

Fish & Seafood

Fruit

DrinksNuts & Seeds

Eggs

Oils• Avocado oil• Almond oil• Coconut oil• Grapeseed oil• Macadamia oil• Olive oil• Walnut oil

• Almonds• Almond flour• Brazil nuts• Cashew nuts• Chia seeds• Flax seeds• Hemp seeds• Hazelnuts• Macadamia nuts• Nut butters• Pecans• Pistachios• Walnuts

Fats• Lard• Duck fat• Fish oil• Goose fat• Ghee• Butter• Bacon fat• Tallow

• Beef• Lamb• Chicken• Duck• Turkey• Organ meats

• Anchovies• Cod• Haddock• Halibut• Trout• Salmon

• Fish eggs• crab• Mackerel• Sardines• Oysters• Mussels

• Chicken eggs• Duck eggs• Quail eggs

• Rabbit• Veal• Goat• Pork• Game

• Apples• Acai• Apples• Apricots• Avocado• Ackee• Bananas• Blueberries• Blackberries• Cantaloupes

• Cherries• Cranberries• Currants• Dates• Durian• Elderberries• Figs• Gooseberries• Grapes• Grapefruit

• Guava• Honeydew melons• Horned melon• Huckleberries• Kiwis• Kumquat• Lemons• Limes• Lychees• Mangos

• Mulberries• Muskmelon• Nectarines• Ogden melons• Oranges• Papaya• Passion fruit• Peaches• Pears• Peppers

• Water• Tea (in moderation)• Coffee (in moderation)• Coconut Milk• Coconut Water• Fruit Juice (in moderation)• Smoothies (in moderation)• Almond milk• Kombucha (fermented tea)• Bone broth• Vegetable stock• Herbal teas

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Which Foods Are Allowed?

• Prawns• Shellfish• Sea Bass• Tuna

• Persimmon• Pineapple• Plums• Pomegranate• Raspberries• Starfruit• Tangerines• Tomatoes• Watermelons

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Vegetables• Artichoke• Asparagus• Aubergine / Eggplant• Avocado• Beetroot• Bell Pepper• Broccoli• Brussels Sprouts• Butternut squash• Cabbage• Capers• Carrots• Cauliflower• Celery• Cucumber• Fennel• Garlic• Gherkins• Kale• Leeks• Lettuce• Mushrooms• Olives• Onions• Parsley• Parsley Root• Parsnip• Peppers• Plantain• Pumpkin• Radish• Shallots• Spinach• Sweet Potato• Swiss Chard• Tomatoes• Turnip• Water Chestnut• Watercress• Yams• Zucchini / Courgette• etc

HerbsHerbs come from the leafy and green part of the plant.

Spices are parts of the plant other than the leafy bit such as the root, stem, bulb, bark or seeds.

• Angelica• Arugula (Salad Herb)• Basil• Bay Leaves• Bergamot / Bee Balm• Borage• Bouquet Garni• Calendula / Marigold• Caraway• Chervil• Chicory / Succory• Chives• Cilantro/Coriander• Costmary / Alecost• Curry Plant• Dill• Epazote• Fennel• Fenugreek• Fines Herbes• Garden Cress (Salad Herb)• Garlic Chives• Hoja santa• Hops• Horseradish• Hyssop• Juniper

• Lavender• Lemon Balm• Lemon Grass• Lemon Verbena• Lettuce (Salad Herb)• Lovage• Marjoram• Marsh Mallow• Meliot / Sweet Clover• Mints• Mitsuba• Mustard• Nasturtium (Salad Herb)• Oregano• Parsley• Perilla• Rice Patty Herb• Rosemary• Sage• Salad Burnet• Savory• Scented Geraniums• Sorrell (French)• Sweet Cicely• Tarragon• Thyme• etc

Spices

• Bay leaves• Black peppercorns• Cayenne pepper• Chilli powder• Cinnamon, ground• Cloves, ground• Crushed red pepper• Cumin, ground• Vanilla extract

• Curry powder• Garlic powder• Ginger, ground• Nutmeg, whole• Onion powder• Oregano, dried• Paprika• Rosemary, dried• Pepper

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Below is just a quick snapshot of what is not allowed on the paleo diet – but it’s not a comprehensive list, just a starters guide:

NO Grains NO Legumes or Pulses

NO Processed / Junk Foods

NO Soy

NO Refined/Artificial Sugars

NO Industrial / Veg Oils

NO Dairy

NO refined / starchy carbs

• Flour• Rice• Corn• Sorghum

• Buckwheat• Quinoa• Bread• Oats• Other cereals

• Cookies• biscuits• Cakes• Crackers• Crisps

• Muffins• Pancakes• Bagels• Prepared meals / ready meals• Breakfast Cereals

e.g. cornflakes

• Milk (from any animal or soya milk)• Cheese• Cream• Curd• whey• Kefir• Yoghurt• Any other raw dairy• Note that butter is allowed in moderation for

cooking purposes

• Lentils• Chickpeas• Soya• peas• Peanuts (despite the name, these are not nuts –

they’re actually a legume)• Beans (adzuki, broad, kidney, lima, mung, etc)

NO Alcohol• Beer• Wine• Spirits e.g. Vodka, Whisky, etc.

These are derived from plants which are high in carbohydrates that are processed. Nearly all of the good stuff is removed – such as fibre & nutrients, leaving only the carbohydrate (sugar & starch). Eating this results in an unhealthy spike in blood glucose levels

• Sunflower oil• Palm oil• Canola oil• Vegetable oil• Hydrogenated

vegetable oils

• Pasta• White rice• Bread• Noodles• White potatoes• Porridge

• Peanut oil• Safflower oil• Soyabean• Corn oils• Peanut oil• Margarine• etc

• Soy• Soy milk• Anything containing soy products• White sugar

• Brown sugar• High-fructose corn syrup• Xylitol• Splenda

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Foods NOT Allowed?

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Paleo-Friendly GrainsWhile all of your meat cuts are allowed under the paleo diet, there will be some traditional products that butchers supply such as sausages and burgers we are often not paleo-friendly. This is mainly due to them being made with rusk, which is not allowed under the paleo diet since it is derived from wheat flour – and grains are not allowed under the paleo diet.

The good news is there are lots of alternatives that can be used instead of rusk such as the ones shown below. As long as they are not on the list of banned food such as grains & legumes, then they are safe to include. So you are still able to create paleo friendly sausages and burgers. For example, checkout our recipe for the Paleo Burger on the next page.

Cassava flour

Good source of Vitamin E, magnesium and several other minerals. A popular paleo-friendly grain alternative.

Tapioca flour is made from the starchy root vegetable known as cassava.

A newer Paleo flour option, plantain flour is very comparable to cassava flour in how it’s used.

Tigernuts, which are root vegetables and not actual nuts, are similar in resistant starch to plantains.

Coconut flour is a good source of iron, manganese, copper, and several other minerals.

Amaranth isn't a grain — it's a seed, which makes it Paleo-friendly. Can also be used as thickener for sauces, soups and stews.

Grain free/gluten free substitute for wheat that replaces it 1:1, which just makes things easier.

AmaranthCoconut FlourTigernut Flour

Plantain FlourArrowroot StarchTapioca FlourAlmond Flour

High in carbs and relatively devoid of nutrients. - often used with coconut flour to make Paleo baked goods light and fluffy.

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Increasing numbers of butchers have been contacting ScobiesDirect asking us if we offer any paleo diet friendly products such as seasonings, mixes, etc. As a result, we have created a new Paleo Burger Seasoning.

This paleo seasoning will ensure a high meat content burger suitable to the Paleo diet. The ingredients for our paleo burger seasoning are a closely guarded secret - however, rest assured they are all paleo compliant - no grains, no legumes, no sugar, no dairy, no potato, etc.

Using this paleo seasoning will enable you to produce a Paleo Burger by following the recipe below:

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Example Paleo Recipe:

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Method:

1. Mince meat through 5mm plate2. Add seasoning and mix3. Re-mince through 5mm plate4. Press into required size of burgers

Get your free sample:If you are interested in trying a free sample of our Paleo Burger Seasoning 1KG Pack then call us on 0800 783 7331 (UK) / 1800 30 1919 (IRE)

Cooking Suggestion

BBQ, grill or pan-fry. Cook 4-6 mins, turn during cooking

As the paleo diet grows in popularity, so does the number of people searching for paleo-friendly products. This is a great opportunity for butchers to take advantage of – and many already are, including butchers such as:

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Butchers who offer Paleo…

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Paleo WalesThe family butcher Paleo Nutrition Wales has embraced the paleo market and offers a range of paleo compliant products such as Paleo Beef Burgers plus meat packs: ‘The Caveman’ and the ‘Hunter Gatherer’, as well as other standard meat cuts.

Muscle Foods Popular online butcher Muscle Foods offer a range of ‘Paleo Meats’ and ‘Paleo Snacks’. A company passionate about sport and nutrition, helping athletes and the health-conscious reach and maintain their goals and ambitions.

Primal MeatsBased in the beautiful Lake District they cater to consumers who want paleo-friendly food such as organic grass fed meat. People who follow the primal blueprint lifestyle, Paleo Diet are recommended to eat "grass finished" or "100% grass fed meat" due to the significantly superior nutrient density and the improved ratio of omega 3 to omega 6 essential fatty acids.

AthleatOnline butcher Athleat offer a range of ‘paleo-friendly’ products such as their ‘Caveman Box’, the ‘14 Day Paleo Plan Box’ as well as their ‘All Rounder Paleo Friendly Seasoning’

These are just some of the butchers catering to this market. If you are a butcher or farm shop then the paleo consumer is one you need to attract into your shop.

Many supermarkets are starting to offer food that is popular with people who follow the paleo diet e.g. ‘cauliflower rice’, or spiralized sweet potato, or spiralized couchette –which is used instead of pasta. People who follow a paleo diet – especially those new to it – will be on the look out for business that provide paleo products – so don’t be shy – let them know you offer paleo products. As a butcher you already have an advantage over supermarkets:

• Create ‘Paleo’ / Caveman Bundles: By having the words ‘paleo’ or ‘caveman’ in your product title you will immediately gain the attention of paleo consumers – you’re offering exactly what they’re looking for. Plus they don’t have to waste time sieving through various products to see what is & is not paleo friendly – you’ve done all the work for them. Best of all your providing them with convenience and taking the headache out of shopping for paleo friendly products.

• Partner with local gyms: People who are interested in the paleo diet are often health/fitness focused people, so they will often visit gyms. ‘CrossFit’ gyms are increasing in popularity and the paleo diet is particularly popular with members of these types of gyms, so contact the gym owners and see if you can arrange a partnership deal for their members. For example, you could offer members of your local CrossFit gym a regular 5% discount or a 20% off your first order discount – thereby helping to attract them to your shop, as well as encouraging them to become regularly customers. Provide gym owners with a poster they can put up in the gym advertising your shop/member discount offer and that you offer paleo products.

• Advertise: Let people know you offer paleo diet food products. A butchers main product – meat cuts – are automatically paleo friendly, but make sure in any advertising you do, you remind people of this e.g. in any newspaper ad, leaflet or poster, etc include text such as “we offering numerous paleo diet compliant food products”. Consider having a ‘paleo’ poster in your shop window – and let them know that their local butcher should be their first place to visit.

• Staff Training: Make sure all staff understand the paleo diet and are able to answer basic questions such as as whether various food products that you offer are ‘paleo-friendly’. While your meat cuts will be paleo-friendly, if you’re covering any of them with sauces, etc (which may contain sugar, flour, etc) then they won’t be unless you have used paleo compliant sauces/marinades/glazes. Likewise your sausages & burgers – do they contain any non-paleo products such as rusk – or have use just used seasoning or added a paleo friendly substitute such as almond flour? Staff need to correctly advise paleo customers.

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How to attract ‘Paleo’ customers

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The advantages of the Paleo Diet have been proven in numerous academic & scientific research journals. There are numerous bestselling cookbooks catering to this market and thousands of paleo diet websites and food blogs that can help you learn more about the diet:

• Paleo Solution by Robb Wolf

• Paleo Manifesto: Ancient Wisdom for Lifelong Health by John Durant

• The New Evolution Diet: What Our Paleolithic Ancestors Can Teach Us about Weight Loss, Fitness, and Aging by Arthur De Vany, PhD

• The Primal Blueprint: Reprogramme your genes for effortless weight loss, vibrant health and boundless energy by Mark Sisson

• Healthy Every Day by Pete Evans

• The Paleo Diet: Lose Weight and Get Healthy by Eating the Foods You Were Designed to Eat by Loren Cordain

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Paleo Resources

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Books:

Websites:

• www.RobbWolf.com

• ThePaleoDiet.com

• www.MarksDailyApple.com

• www.NomNomPaleo.com

• www.PaleoDiet.co.uk

About Scobies Direct

Our Heritage: Scobie & Junor have been at the forefront of food technology, serving the UK meat industry since 1919. Founded by John Scobie, who in 1922 set sail from Glasgow with the dream of sourcing the finest quality herbs and spices from the Far East.

For years he repeated his journey, spending up to six months at a time, constantly seeking to improve and perfect his products

Remaining a family owned company, with our factory and offices in Scotland, England, Northern Ireland and the Republic of Ireland, we are able to ensure that we continue to maintain the values and beliefs of our founder. What we add now, of course, is all the advantages that modern technology brings via our Scobies Direct website.

We believe that we have a unique offering with our leading edge ecommerce system, dedicated to butcher shops - www.scobiesdirect.com, in conjunction with our experienced sales, customer service and technical teams on hand whenever you need any type of advice to help you run your business.

• Our Research & Development team produce the most original & fresh solutions• Worldwide sourcing provides the latest innovations from all corners of the world• Our vast inventory ensures fast delivery to butchers in the UK, Ireland & the rest of Europe

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Limit of Liability and Disclaimer:

All material in this ebook: Scobies Direct Butchers Guide To The Paleo Diet is for information purposes only and may not be construed as medical advice, business advice or instruction. No action or inaction should be taken solely on the contents of this information, instead, readers should consult appropriate health professionals on any matter relating to health and well-being, as well as how to best serve food to the public.

The information and opinions expressed in this ebook are believed to be accurate, based on the best available judgement of the author, and readers who fail to consult with appropriate health authorities assume the risk of any injuries or health issues or business issues.

ScobiesDirect.com claim no responsibility to any person or entity for any liability, loss or damage caused directly or indirectly as a result of the use, application or interpretation of the material in this ebook.

The UK health authorities have not evaluated the statements contained in this ebook: Scobies Direct Butchers Guide To The Paleo Diet

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