Tag Archives: paleo diet

High Protein Low Carbohydrate (5:2 Diet or Paleo) Breakfast

High Protein Low Carbohydrate (5:2 or Paleo Diet) Breakfast
Serves 2
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Prep Time
5 min
Total Time
15 min
Prep Time
5 min
Total Time
15 min
236 calories
17 g
375 g
11 g
18 g
4 g
315 g
310 g
7 g
0 g
6 g
Nutrition Facts
Serving Size
315g
Servings
2
Amount Per Serving
Calories 236
Calories from Fat 101
% Daily Value *
Total Fat 11g
17%
Saturated Fat 4g
20%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 4g
Cholesterol 375mg
125%
Sodium 310mg
13%
Total Carbohydrates 17g
6%
Dietary Fiber 4g
16%
Sugars 7g
Protein 18g
Vitamin A
138%
Vitamin C
87%
Calcium
21%
Iron
21%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
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Ingredients
  1. 1 large onion chopped
  2. 1/2 cup kale
  3. 1/2 cup beetroot leaves
  4. 2 cups baby spinach
  5. 1/2 cup mushrooms chopped
  6. 1/2 cup Swiss chard
  7. 1/2 cup rocket
  8. 1/2 cup red cabbage
  9. 4 eggs
  10. 10g Parmesan cheese shaved
Instructions
  1. Brown onions in olive oil and add baby spinach, beetroot leaves, kale, mushrooms, Swiss chard, red cabbage and rocket in a flat frying pan. Add Parmesan cheese, salt and pepper.
  2. Fry 4 eggs separately till crisp . Serve immediately.
Notes
  1. Eat this breakfast and drink a big mug of peppermint tea to start your day. This is suitable for individuals on the 5:2 diet. Remember on fasting days you are trying to keep your energy intake to 500kJ/day.
  2. You may alter the recipe a little by removing Parmesan cheese if you are following the high-protein low-carbohydrate Paleo Diet.
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calories
236
fat
11g
protein
18g
carbs
17g
more
Kitchen Cures http://kitchencures.imagos.com.au/

Chicken Meatballs

Chicken Meatballs
Serves 12
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Prep Time
10 min
Cook Time
15 min
Total Time
25 min
Prep Time
10 min
Cook Time
15 min
Total Time
25 min
170 calories
4 g
86 g
5 g
27 g
1 g
112 g
198 g
2 g
0 g
3 g
Nutrition Facts
Serving Size
112g
Servings
12
Amount Per Serving
Calories 170
Calories from Fat 41
% Daily Value *
Total Fat 5g
7%
Saturated Fat 1g
6%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 2g
Cholesterol 86mg
29%
Sodium 198mg
8%
Total Carbohydrates 4g
1%
Dietary Fiber 1g
2%
Sugars 2g
Protein 27g
Vitamin A
3%
Vitamin C
4%
Calcium
2%
Iron
6%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
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Ingredients
  1. 1kg chicken breast minced
  2. 2 tsp. fish sauce
  3. 2 tsp. soy sauce
  4. 1 tbsp. sesame oil
  5. 2 tsp. honey
  6. 1 large egg
  7. 6 tsp. corn flour
  8. 5 stalks spring onions finely chopped
  9. 1/2 cup coriander finely chopped
  10. 1/2 tsp. pepper finely ground
  11. 1 large red onion finely chopped
Instructions
  1. Mix all ingredients together and divide equally into 12 balls. Flatten and fry till golden brown.
Notes
  1. If preparing the above for the Paleo diet, please substitute the soy sauce with coconut aminos, fish sauce with Red Boat and corn flour with coconut flour.
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calories
170
fat
5g
protein
27g
carbs
4g
more
Kitchen Cures http://kitchencures.imagos.com.au/

Paleo Breakfast

Paleo Breakfast
Serves 4
This breakfast is high protein, low glycaemic index and made from eggs and chia seeds. Use a variety of different coloured seeds for different presentation.
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Prep Time
10 min
Cook Time
2 min
Total Time
12 min
Prep Time
10 min
Cook Time
2 min
Total Time
12 min
264 calories
14 g
93 g
21 g
7 g
12 g
129 g
45 g
4 g
0 g
8 g
Nutrition Facts
Serving Size
129g
Servings
4
Amount Per Serving
Calories 264
Calories from Fat 180
% Daily Value *
Total Fat 21g
33%
Saturated Fat 12g
62%
Trans Fat 0g
Polyunsaturated Fat 4g
Monounsaturated Fat 4g
Cholesterol 93mg
31%
Sodium 45mg
2%
Total Carbohydrates 14g
5%
Dietary Fiber 5g
19%
Sugars 4g
Protein 7g
Vitamin A
3%
Vitamin C
6%
Calcium
10%
Iron
19%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
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Ingredients
  1. 1/4 cup chia seeds
  2. 1 banana slightly unripe
  3. 1 cup coconut milk
  4. 1 vanilla bean pod
  5. 2 eggs
  6. 1 tsp. cinnamon ground
  7. 10g pistachio
  8. 10g Brazil nuts
  9. 10g hazel nuts
Instructions
  1. Slice vanilla bean pod, scrap out seeds and place pod and seeds in coconut milk and simmer over medium heat for 5 minutes.
  2. Remove pod and pour coconut milk into eggs whisking quickly.
  3. Pour mixture into blender with banana and blend till smooth. Then add cinnamon and chia seeds.
  4. Divide into 4 ramekins, cover and refrigerate overnight. Garnish with nuts, some coconut milk and serve.
Notes
  1. Opposition of the paleo diet argue that eliminating cereals also remove valuable resistant starches needed for healthy fermentation in our colon. Slightly unripe bananas actually provide 10 times the resistant starch content of equivalent amount of cereal by weight. This is why we have chosen to use slightly unripe bananas in this healthy breakfast recipe. Enjoy.
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calories
264
fat
21g
protein
7g
carbs
14g
more
Kitchen Cures http://kitchencures.imagos.com.au/

Paleo Bread

Paleo Bread
Serves 16
This is a sweet potato based bread which is delicious. Sweet potato can also be substituted with tapioca but 2 tsp. of honey will have to be added for a better flavour. Ghee or butter can be used in place of coconut oil for paleo cooking.
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Prep Time
10 min
Total Time
40 min
Prep Time
10 min
Total Time
40 min
125 calories
22 g
47 g
3 g
4 g
1 g
40 g
108 g
1 g
0 g
1 g
Nutrition Facts
Serving Size
40g
Servings
16
Amount Per Serving
Calories 125
Calories from Fat 24
% Daily Value *
Total Fat 3g
4%
Saturated Fat 1g
7%
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 1g
Cholesterol 47mg
16%
Sodium 108mg
5%
Total Carbohydrates 22g
7%
Dietary Fiber 2g
7%
Sugars 1g
Protein 4g
Vitamin A
1%
Vitamin C
15%
Calcium
2%
Iron
3%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
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Ingredients
  1. 2 cups of sweet potato boiled and mashed
  2. 4 eggs
  3. 5 tsp. coconut flour
  4. 6 tsp. gelatine
  5. 4 tsp. coconut oil
  6. 1/2 tsp. sea salt
Instructions
  1. Blend all ingredients in a food processor and divide into 16 portions.
  2. Form a ball with each portion, flatten and bake at 200 deg. Celsius for 15 mins till brown on the edges and flip the flat breads and bake on the other side still brown on the edges.
Notes
  1. Paleo diet is generally low in carbohydrate because it is devoid of cereals, legumes and high starch vegetables like potato. Because of this, individuals on this diet often display better blood sugar levels even with diabetes.
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calories
125
fat
3g
protein
4g
carbs
22g
more
Kitchen Cures http://kitchencures.imagos.com.au/

Mashed Cauliflower

Mashed Cauliflower
Serves 10
This can be used in place of mashed potato and is suitable for individuals on the "paleo diet".
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94 calories
9 g
5 g
5 g
5 g
3 g
191 g
298 g
3 g
0 g
1 g
Nutrition Facts
Serving Size
191g
Servings
10
Amount Per Serving
Calories 94
Calories from Fat 45
% Daily Value *
Total Fat 5g
8%
Saturated Fat 3g
15%
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 1g
Cholesterol 5mg
2%
Sodium 298mg
12%
Total Carbohydrates 9g
3%
Dietary Fiber 3g
14%
Sugars 3g
Protein 5g
Vitamin A
1%
Vitamin C
122%
Calcium
5%
Iron
5%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
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Ingredients
  1. 1.5 kg cauliflower
  2. 6 rindless bacon finely chopped
  3. 1/2 medium red onion finely chopped
  4. 6 shiitake mushrooms sliced
  5. 1/3 cup chicken broth
  6. 1/3 cup almond milk
  7. 2 tbsp. coconut oil
  8. 1/2 tsp. sea salt
  9. 1/4 tsp. pepper ground
  10. 1 tbsp. fresh parsley finely chopped
Instructions
  1. Steam cauliflower till tender.
  2. Fry bacon in coconut oil till crispy, set aside.
  3. Fry finely chopped red onions in bacon fat till translucent, add mushrooms and cook till tender and throw in parsley just before turning off heat.
  4. Place cauliflower, chicken broth, almond milk, sea salt, pepper in food processor and blend for 5 minutes till creamy. Then stir in bacon, onion, mushrooms and serve.
Notes
  1. This is a low glycaemic index mash potato substitute that is suitable for individuals on low carbohydrate "paleo diet".
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calories
94
fat
5g
protein
5g
carbs
9g
more
Kitchen Cures http://kitchencures.imagos.com.au/

Beef Jerky

Beef Jerky
Serves 10
This is an easy-to-prepare home-made beef jerky recipe suitable for individuals on the "paleo diet". Beef jerky is high in iron and has a long shelf-life.
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Prep Time
15 min
Cook Time
3 min
Total Time
3 hr 15 min
Prep Time
15 min
Cook Time
3 min
Total Time
3 hr 15 min
190 calories
2 g
77 g
7 g
28 g
3 g
111 g
747 g
2 g
0 g
3 g
Nutrition Facts
Serving Size
111g
Servings
10
Amount Per Serving
Calories 190
Calories from Fat 61
% Daily Value *
Total Fat 7g
10%
Saturated Fat 3g
13%
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 3g
Cholesterol 77mg
26%
Sodium 747mg
31%
Total Carbohydrates 2g
1%
Dietary Fiber 0g
1%
Sugars 2g
Protein 28g
Vitamin A
0%
Vitamin C
0%
Calcium
1%
Iron
13%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
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Ingredients
  1. 1kg beef rump thinly sliced
  2. 2tbsp. apple cider vinegar
  3. 2tbsp. coconut aminos
  4. 2tbsp. maple syrup
  5. 1tbsp. sea salt
  6. 1tsp. garlic powder
  7. 2tbsp. warm water
Instructions
  1. Place thinly sliced meat in above marinade and leave in refrigerator for 1 hour.
  2. Arrange meat on food dehydrator trays and heat to 130 deg. Celsius for 2-3 hours until meat is of the desired dryness. Pack and store in refrigerator.
Notes
  1. Beef jerky has long shelf life especially if stored in a cool dry place in the refrigerator. The makes a healthy snack for "paleo diet" followers.
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calories
190
fat
7g
protein
28g
carbs
2g
more
Kitchen Cures http://kitchencures.imagos.com.au/