Paleo Cookbook For Dummies (17 page)

Oranges

Nuts

Nuts and seeds are so popular because they taste great, are easily transportable, and carry a crunch. Unfortunately, these same characteristics make them easy to overdo.

Before you happily reach for the jar of nuts, note the catch: You need to consume these essential fats in the right ratios. The ideal fatty acid ratio should be about 4:1 omega-6 to omega-3. Unfortunately, the ratio of omega-6 to omega-3 in the modern diet is between 15:1 and 22:1. Most people are consuming far too much omega-6 fatty acid — about 15 to 20 times too much. Because nuts are slightly high on the omega-6 side, make sure you eat them in moderation only. The serving size is a closed handful (about
¹
⁄
₄
cup).

These nuts stand out from the crowd for their healthier fatty acid profile, in addition to their low amount of polyunsaturated fats, which are unhealthy and can cause inflammation:

Cashews

Chestnuts

Macadamia nuts

Hazelnuts

Keep these nuts in the superfood category by buying the freshest available. You can ensure they are freshest when you buy the nut in the shell (never hulled). Always purchase raw nuts (except for cashews, which are unsafe eaten raw), buy in the bulk bins at the store where they move quickly, and store them in a cold dark place.

Fats and oils

Healthy fats make you look younger and help you lose weight; every structure and function in the body benefits from healthy oils.

You may think you're benefiting from an oil when you're actually consuming a damaged oil that's being cooked at too high a temperature. Overheating can damage some oils, causing oxidation that makes otherwise-healthy oils likely to cause inflammation. Avoid cooking with extra-virgin olive oil and nut oils; use those oils to toss on salads or drizzle over cooked food. For high-heat cooking — on the stovetop or grill or in the oven — use saturated fats from animals or coconut.

Superfood choices in the fats and oils category include the following:

Coconut fats:
Coconuts are an excellent source of saturated fat and produce so many delicious varieties of Paleo-approved fats: coconut oil (best for cooking), coconut butter, coconut flakes, and coconut milk.

Olives and avocadoes:
Both olives and avocadoes are favored sources of monounsaturated fats. Use olive oil and avocado oil for salads, and nibble on both olives and avocados in salads or as snacks.

Animal fats:
Animal fats are an excellent choice for cooking, but only if the fats come from organic, grass-fed, pastured animals. If you can find a good source, fats like lard, tallow, butter, and
ghee
(clarified butter) are healthful, delicious options.

Coconut-based pantry foods

The pantry foods that stand out from the crowd are the fabulous coconut products. Coconut is a magnificent antibacterial and antimicrobial food. It promotes weight loss, a healthy immune system, and a healthy metabolism; keeps your skin healthy and youthful-looking; and is one of the best oils you can cook with because it stays stable at such high temperatures.

Coconut aminos (an alternative to soy)