For those of you new to the Paleolithic-based diet of clean eating, here are a few tips that may help: SUBSTITUTIONS.

Common “American Diet” Staples--->  'Primal' Replacements

Vegetable oil/ Canola oil             Coconut oil/ Ghee/ Butter/ Animal fat*

Olive oil (at high heat)                 Olive oil as dressing/ seasoning

Peanut butter                              Almond/ Macadamia nut/ Cashew butter

Sunflower seeds                         Pumpkin seeds, almonds, hazelnuts,     
                                                    cashews, walnuts, pine nuts, 
                                                    pecans, macadamia nuts, brazil nuts

Commercial eggs                        Farm-fresh eggs, free-range, 
                                                                not “vegetarian fed”

Commercial meats                       Grass-fed and pasture fed meats

Farm-raised seafood                    Wild seafood

Commercial yogurt**                   Whole fat yogurt from grass-fed animals

Commercial cheese**                 Whole fat or raw cheese from grass-                                                        fed animals

Cereal/Oatmeal                           Nuts/Seeds/Berries/Paleo pancakes

Bananas                                     Coconut

Sports drinks (Gatorade)              Coconut water or natural 
                                                    electrolyte-enriched beverage

Potatoes                                     Sweet potatoes, squash (all varieties),
                                                        yucca root, daikon, cauliflower

Pasta/ Rice                                 Spaghetti squash, Cauliflower rice

Chocolate                                   Dark chocolate (70% or above)

Apples, mangos, watermelon        Berries, Apricots

Iceburg lettuce                            Spinach, Romaine, Collards, Kale, 
                                                        Chard

Flour                                           Coconut flour

Sugar (Sucrose)                           Dextrose (omits fructose), Raw Honey

Ketchup                                       Salsa, Avocado (Guacamole)        

Milk                                             Coconut Milk/ Almond Milk

*Animal fat/grease from grass fed or pasture fed animals
*including low-fat/ fat-free varieties

If you have an interest as to the science behind all or any of these substitutions, feel free to e-mail me.  

Making these minor diet tweeks will set you on a rapid path to looking and feeling better.  Now go stock your kitchens with these replacements... Go Paleo or go home!

Many many apologies, as it has been WAYYY too long since I have blogged!  To make up for it, I will reveal one of my favorite paleo-ish desserts, that I have promised some of you for quite some time now. 

Ingredients:
1 cup coconut cream concentrate (or coconut butter)
2 extra large or 3 large eggs
1/4-1/2 cup raw honey (depending on sweetness desired)
1/2 tsp baking soda
2tsp pumpkin pie spice or cinnamon
1/4 tsp salt (Himalayan is best)
Seeds from 1 vanilla bean (or 1 Tbsp vanilla extract)
1/4 cup coconut flour
1 3.5oz dark chocolate bar broken into pieces or half bag dark chocolate chips
1/2 cup walnuts or pecans (pecans are more heat stable)
1-2 Tbsp butter/ghee/coconut oil for greasing pan
Optional: 1/4 cup unsweetened shredded coconut 
Preheat oven to 325 degrees F.

Coconut cream concentrate is solid at room temperature so I usually stick the entire bottle in the oven for a few minutes while its preheating.  Don't forget about it in there though... true story, cleaning gooey stuff off the bottom of your oven is NO FUN. 
Once, the concentrate is warm, add it to a large mixing bowl.  Add the rest of the ingredients in your favorite order (no special order necessary). 

If you are using the real thing, actual vanilla beans that is, split the seed lengthwise down the center.  You will see tiny, black, sticky specks inside the seed.  These can be easily scraped out using the tip of your knife.  Add directly to the rest of the ingredients.

I tend to add the chocolate last...i.e. save the best for last!  It's also easier to mix everything without the huge chocolate chunks (this is not really an issue if using dark chocolate chips instead).  Note: The batter is going to be chunky and this is OKAY.

Grease a baking pan (9x9 or 12x8 work) using either butter or some melted ghee/coconut oil.  Once the batter is pretty well mixed, add it to the pan and spread evenly.  Who said paleo couldn't look SOOO delicious?  Hot damn!

The blondies should take about 20-25mins at 325F.  From experience, check them with a toothpick at 20minutes.  The top will brown, but they should be soft and chewy inside.



Optional: sprinkle unsweetened shredded coconut on top of the blondies about 5-10min before they are done.  ENJOY!