_ With the holiday season upon us, fattening food and drink is all around us.  Office parties get togethers with friends and grandma’s cookies provide easy excuses to over indulge.  For many people, sticking to a diet during the holiday season is a lost cause.  Old sugar addictions come back with renewed vigour and we are encouraged to over eat by just about everyone we know. 

_ If you try to follow a Paleo Diet, you know how hard it is to avoid grains and sugar at the best of times.  With all the snacks and cookies at this time of year, following Paleo Diet principles has become that much harder.  Fear not my fellow Paleo eaters.  By following these 10 tips, you’ll be able to enjoy the holiday festivities and stay true to your Paleo principles.

Tip 1:     Avoid potatoes during Christmas dinner.  Have extra turkey instead.  Turkey white meat is just about as lean as it gets.  Fill the potato space on your plate with extra turkey breast and another helping of vegetables.

Picture
_ Tip 2:     Enjoy all those yummy roasted nuts that are always available on a coffee table during a Christmas party.  Just don’t go overboard.  Nuts are calorie dense and you could actually gain weight if you eat too many.

Tip 3:     Eat all the fresh veggies and dip that you want.  I know, the dip probably isn’t Paleo friendly but what the hell, it’s Christmas.

Tip 4:     Make a fruit salad for dessert.  There are always plenty of pies, cookie, cakes etc., during the holidays.  Make a seasonal fruit salad as an alternative to all the calorie laden desserts.  You’ll be surprised how popular it will be.

Tip 5:     Serve lobster for Christmas.  Lobster is an amazing food.  It is leaner than turkey and it has the reputation of being a luxurious food.  By serving lobster, you create a meal that will be remembered and it is Paleo compliant.


_ Tip 6:     Serve beef or chicken satays for hor d’oeuvres.  I did this myself last year because I couldn’t eat the brie, cheese ball, sausage rolls and the other entire typical holiday snack.  Because they are served on a stick, they are great for cocktail parties.

Tip 7:     Stay strong.  If you have broken your carb and sugar addictions, do you really want to start a new one over the next few weeks?  Think back to hard it was to break them in the first place.  You don’t want to go through that again.  I know I don’t.  If you find yourself staring longingly at a tray of cookies, you’re probably just hungry.  Have a handful of nuts instead.  It will easy your hunger and keep you on the right track.

By following these seven tips, you’ll improve your chances of making through the holidays true to your Paleo beliefs.  However, if you have a few glasses of wine, a few cookies, and a slice of your great Aunt’s famous cake, don’t worry about it.  It won’t kill you.  Just get back on your Paleo horse and keep moving forward.  You’ll be just fine.

Enjoy the holiday season everyone!!

 
 
__ Inspired by the raw food diet, I went six years as a 99.99% vegan. Maybe once a month I would have some raw ice cream or an egg yolk. That was it. Since a raw vegan diet is the sin qua non of cleansing, I felt great the first few years—I mean radically great. But after some time my memory was getting bad. People had to repeat their email addresses several times before I could get it down. I couldn’t remember phone numbers, even my husband’s cell that I called frequently. At one point, even his name was on the tip of my tongue! This led to frustration, and I knew something was wrong.

I also got bloated a lot, and I go into depth about this in my book Beyond Broccoli. A high plant, high carb diet can lead to bloating for many reasons.

_ I experienced drooling every time I lay my head on my pillow, a symptom of B-12 deficiency, as I later learned. I had to put a tissue under my mouth at night, and often change it, as it got wet.

My weight also crept up. I was relying on nuts and seeds for protein—one of the follies of a raw vegan diet, as I explain in a chapter called “A Closer Look at Plant Protein.” Nuts and seeds are 70 to 90% fat, so you would have to eat a lot of calories to get that protein!

I talked to Dr. Bass, a man I really respect since he has experimented with every sort of raw diet out there. I knew from all my research in writing The Live Food Factor that eating raw was the healthiest diet on the planet. I had even compiled 66 studies to prove it! I just didn’t realize how a vegan or even a vegetarian diet could be so unhealthy for many of us. (I won’t say ALL, as I have met and interviewed so many long term vegans who have been successful!) So Dr. Bass had me eating raw egg yolks from healthy chickens to hopefully get my B-12 levels up. I also took pharmaceutical grade fish oil to get my memory back, and in about 6 weeks it returned.

Picture
_ The egg yolks weren’t working fast enough for me so I got B-12 injections! This brought back the blood levels, but the symptoms remained until I ate raw liver. Then the drooling that had pestered me for years finally vanished!

I was reluctant to eat meat, of course, because after being a vegan so long, it felt like I was a vampire or cannibal! But once I did, steaming it lightly to avoid toxic byproducts, or eating it raw (dehydrated or marinated with lemon juice), it began to seem natural. Gradually, I wondered how I could have ever thought it unnatural to eat meat.

When I first ate wild buffalo, I felt euphoric! I had dehydrated it overnight, so it was raw but a jerky. Red meat contains carnitine, and this is great for mitochondria and hence energy levels.

I now eat meat in moderation—maybe 4 to 6 ounces four or five times a week. I don’t believe our Paleo ancestors ate meat as much as the typical American does: two to three times a day. I find if I overdo it I get gouty arthritis or even a lethargic “sludge” feeling from overdosing on protein. On the days that I don’t eat meat I often enjoy eggs. I will boil the whites for two minutes, fold it in with the raw yolks and some chopped vegetables for an omelette.

I hope my book will dispel the myth that you have to be vegan to eat raw or even high raw. I hope it will also educated omnivores on the responsibility of finding nonfactory farmed meat, for your health as well as that of the animal!

Susan Schenck, LAc, is a raw food coach, lecturer, and author of the 2-time award winning book, The Live Food Factor, The Comprehensive Guide to the Ultimate Diet for Body, Mind, Spirit & Planet, which has gained a reputation as the encyclopedia of the raw food diet—as well as Beyond Broccoli, Creating a Biologically Balanced Diet When a Vegetarian Diet Doesn’t Work. Go to www.livefoodfactor.com to get the first chapter of her book by signing up for the newsletter.

 
 
_ One of the hardest things to do when changing your diet is retraining your palate.  Often, people decide to try Paleo eating because they are tired of feeling sick and tired.  Their diet was typical of most modern diets; plenty of processed foods that are reliant on fat, salt and sugar for flavour.  Eating foods heavy in salt and fat makes your taste buds dependent on these unhealthy flavour enhancers.  As a result, when people adopt a new healthy diet, their food can taste bland and unappetizing.  But it doesn’t have to be this way.  Replace all the salt and fat with some spices, and your food will come alive. 

_ Below are eight spices that are essential to any Paleo kitchen.  Many of these spices are used in many popular cooking styles such as Indian, Mexican and Thai.  I have over 30 different spices in my cupboard but I tend to use these eight spices the most.

Cardamom

I fell in love with Cardamom when I began to grind my own spices during Indian cooking.  These green seed pods hold about 20 small black seeds per pod.  Use whole pods and don’t purchase ground cardamom if you want superior aroma and flavour.  Make sure you crush the seed pods before using.

Picture
Cardamom Pods
_ Cayenne Pepper

Cayenne pepper is made from dried ground cayenne chiles.  It’s rich in volatile oils so it will lose flavour and punch in a few months.  Use it to provide some heat to you meals.

_ Chilli Powder

Whatever you do, don’t buy “chilli powder” from the grocery store.  It’s not pure chilli powder.  Rather, it’s a mix of spices that includes chillies, garlic, salt, cumin and other spices.  Instead, I recommend that you purchase some dried chiles and grind your own spices.  Make your own Ancho chile powder and Guajillo chile powder.  They are the two most common chiles in Mexican cooking.  The Ancho chile is mild to medium in flavour and the Guajillo chile can range from mild to hot.  Don’t limit these chiles to Mexican cuisine though.  I use them wherever ground chiles are used.  I’ll even put them in stir fries and soups.

Picture
Dried Ancho Chiles
_ Cumin

In my opinion, cumin is a misunderstood and undervalued spice in most domestic kitchens. This highly aromatic spice is part of the parsley family and is a base spice in Indian and Mexican cuisine.  I also use it on a pretty regular basis with Thai cooking.  It’s not a hot spice.  Rather, it has a deep peppery flavour.  I just love cumin.

Picture
_  Black Pepper

Black pepper is one of the reasons why Marco Polo went to China.  This common spice was prized for hundreds of years due to its great flavour.  I strongly suggest that you don’t purchase ground pepper.  Like cayenne, black pepper is loaded with volatile oils that begin to decompose once the peppercorn is cracked and the oils are exposed to the air.  Do yourself a favour and get a pepper grinder.  The difference is noticeable.

The whole point of spices is to add flavours to foods.  Spice flavours come from essential oils and flavanoids within the spice.  I recommend that you buy as small amount of a spice as you can.  After six months, spices begin to lose their potency.  I also recommend that you buy spices in their whole form and grind them as needed to maintain freshness and potency.

If you’re trying to eat better but find that healthy food just doesn’t taste good, try spicing them up.  Your taste buds have to break their addiction to fat and salt.  Awaken them with the subtle or bold flavours these spices can offer.  Once you have spices in the cupboard, it’s much easier to try new recipes.  These five spices are a good start.  Put them on your grocery list this week.  You’ll be glad you did.


 
 
In the spirit of my earlier blog on the importance of eating colourful fruit, here is a colourful recipe that is loaded with antioxidants and is Paleo Diet friendly.

This Paleo recipe is easy to make and it goes well with more than grilled chicken.  Try it with steak or roast chicken.  This meal is can be prepared in less than half an hour making it a great weeknight meal.  I had it after the gym last night.  This is a great, quick and tasty Paleo Diet recipe.

Grilled Vegetable and Chicken Salad

Serves 2

Ingredients

2                              boneless, skinless chicken breasts, grilled and sliced
1                              fennel bulb, stalks removed and reserved
1                              orange bell pepper, seeded, and chopped into large pieces
1                              red onion, sliced ¼ “thick
1                              zucchini
¼ Cup                      olive oil
3 T                           red wine vinegar
1 ½ Cups                 grape or cherry tomatoes, halved
10-12                       fresh basil leaves, sliced
                               Kosher salt and fresh ground pepper to taste

Method

Preheat a charcoal or gas grill until hot and then grill the chicken 4-5 minutes each side or until cooked.

Quarter the fennel bulb and trim away most of the core but leave enough to keep the layers together.  Chop about ¼ cup of the fronds and set aside.

Place all the vegetables in a bowl and mix them with a couple tablespoons of olive oil, and salt and pepper.  Spread the vegetables in a single layer in a BBQ grill pan and grill until tender.  The fennel will take about 12 minutes to cook, the pepper 10 minutes and the onion and zucchini 6 minutes.  Turn the vegetables only once during cooking.

Whisk the remaining olive oil, vinegar, salt and pepper in a small bowl.  Once the vegetables are cooked, toss them with the dressing.  Add the sliced chicken, tomatoes and fennel fronds and mix.

Season to taste and serve.

This meal has five different vegetables that are loaded with antioxidants.  It’s easy to make, loaded with protein and meets all Paleo Diet guidelines.  Why don’t you have it for dinner tonight?

 
 
One of the benefits of following a Paleo Diet is that you get to eat all of the fruits and vegetables you want.  I know that when I first started to eat Paleo, I quickly learned that if I was going to maintain this way of eating, I had to explore the wide world of produce.  It didn’t take me long to see that the colour of my dinner plate was changing.  Instead of being loaded with white food like potatoes and the pale yellow of corn, my meals were full of vibrant colours.  It wasn’t until later that I learned how beneficial colourful foods are to people.

We all know that antioxidants help keep us young and healthy, but did you know how to easily add them to your diet?  The simple answer is to fill your plate with colour.  Plant foods, especially colourful ones, are a primary source of antioxidants.  Many plant antioxidants are stored in the leaves, while others appear in plant pigments such as the anthocyanins that make the blue-purple colours of blackberries and blueberries.

So how do antioxidants keep us young and healthy?  In his book In Defense of Food, Michael Pollan explains that during the body’s natural processes such as cell metabolism, atoms of oxygen (oxygen radicals) attract other particles and become free radicals.  Free radicals have been implicated in many health problems including cancer, and the problems associated with aging.  Antioxidants harmlessly absorb these radicals before they can cause damage.

Picture
If you don’t consider yourself much of a fruit and vegetable eater, don’t worry.  You can add antioxidants to your meal with these few tips:
·         Add blueberries, sliced strawberries, raspberries or dried cherries to your morning bowl of cereal or oatmeal.
·         Slice an avocado in half and add a splash of lime and a sprinkle of salt and it eat out of the rind.  It tastes like instant guacamole.
·         Add shaved carrots and cucumber slices to your sandwich at lunch.
·         Replace the pale iceberg lettuce in your salads with dark green arugula, spinach or kale.
·         Add slices of fresh fruit to your salad.
·         Add dried fruit to your salad.
·         Add chopped tomatoes and other vegetables to your scrambled eggs.
·         Change up your white potato with a sweet potato.

We all know that we have to eat our fruits and vegetables.  Our mothers have told us that since we were born.  Unfortunately, most people don’t eat enough of either.  Considering our society’s youth obsession, maybe we should spend less money on the newest anti-aging fad, and just eat colourful food.


 
 
The fall is a great time of year to enjoy squash and pumpkin.  With a chill in the air, I came across this curry recipe.  I have made it several times over the years but for some reason, I had forgotten about it.  I made this Paleo friendly recipe over the weekend and my memories were true.  This is a great tasting curry.  It has a mild flavour and it’s great on a cool fall evening.

Picture
The dish requires musaman curry paste.  You can purchase it at most Asian stores or you can make it yourself.  I have included the recipe.  The paste is easy to make.  I freeze the remaining paste and use it in stir fries or for sautéing vegetables.  The ingredients for the curry paste may seem daunting but if you want to get into Indian or Thai cooking, most of these spices are base ingredients that will be used again and again.  I keep my seeds in jars in the freezer and they are always fresh.


Thai Beef and Butternut Squash Curry

Ingredients

1 lb.                                          stewing beef, cut into one inch cubes
2 T                                           coconut oil
4 T                                           musaman curry paste
2                                              cloves of garlic, crushed
1                                              white onion, sliced
8                                              curry leaves
3 Cups                                      unsweetened coconut milk
3 Cups                                      butternut squash, roughly diced
2 T                                           chopped cashews
1T                                            honey
2 T                                           tamarind puree
2 T                                           fish sauce

Method

Preheat a large frying pan or work until very hot.  Add the coconut oil and then the cubed beef.  Cook the beef until browned.  This should take 5- 8 minutes. 

Once the meat is brown, remove the meat from the pan and add the curry paste, garlic, and onion and curry leaves and stir.  Return the meat to the pan and cook for another couple of minutes over medium heat.

Add the coconut milk and bring the liquid to a simmer.  Reduce heat and simmer for 45 minutes.

Add the butternut squash and simmer for another 30 minutes or until the meat and squash are tender and the sauce has thickened.

Stir in the cashews, tamarind puree, and honey and fish sauce.  Simmer for two more minutes. 

Pour into bowls and garnish with additional chopped cashews and curry leaves.

Musaman Curry Paste

Ingredients

1 t                            coriander seeds
1 t                            cumin seeds
8                              cloves
½ t                           fennel seeds
4                              cardamom seeds
6                              Asian shallots, finely chopped
3                              cloves garlic, finely chopped
1 t                            lemongrass, chopped (white part only)
1 t                            galangal, finely chopped. Galangal is Thai ginger.
4                              dry red chillies
1 t                            ground nutmeg
1 t                            white pepper

Method

Add the coriander, cumin, cloves, fennel and cardamom seeds to a frying pan and cook over low heat for two minutes or until fragrant.

Combine the cooked spices with the remaining curry paste ingredients in a food processor and process until you have a smooth paste.  If the paste is too thick, add a bit of water.

I know that when I got into Thai and Indian cooking, I had a bit of a spice learning curve.  I found that I was able to get bags of spice seeds or pods from Indian spice stores.  Grinding your own spices is very easy.  Most recipes start with cooking the seeds prior to grinding.  I suggest investing in a small mortar and pestle for spice grinding.  It only takes a minute or two to grind your own spices, and its well worth the effort. 

Enjoy the recipe!

 
 
In my continuing effort to provide quality information about nutrition and health in relation to the Paleo Diet, below is a guest article from Susan Schenck LAc.

Susan Schenck, LAc, is a raw food coach, lecturer, and author of the 2-time award winning book, The Live Food Factor, The Comprehensive Guide to the Ultimate Diet for Body, Mind, Spirit & Planet, which has gained a reputation as the encyclopedia of the raw food diet—as well as Beyond Broccoli, Creating a Biologically Balanced Diet When a Vegetarian Diet Doesn’t Work. Go to www.livefoodfactor.com to get the first chapter of her book by signing up for the newsletter.
Picture
Our Paleolithic ancestors were mainly raw fooders. Sure, fire was discovered as long as 500,000 years, but it wasn’t widely used in cooking until agriculture times. Even then, people in even my grandmother’s generation ate at least 50% of their foods raw until processed foods began (with things being pasteurized before canning, boxing, etc.)

  The question is, why is it relevant today? Why is raw healthier? Few are aware of this startling fact: Cooking food above 118 F destroys many nutrients (about 84% of the vitamins, for example), kills 100% of the enzymes, and coagulates proteins and minerals, making them less bioavailable.

     Why are enzymes so vital to health?  When you eat cooked food, your pancreas has to crank out digestive enzymes, whereas when you eat raw, the food enzymes are there, in the food, to help digest it. This constant taxing of the pancreas shortens your life, and makes you have a lot less energy while you are alive!  In fact, your life span is indirectly proportional to the amount of cooked food you eat—in other words, the more cooked food you eat, the sooner you will die!

And get this:  Not only does heat destroy the good stuff, but it also creates toxic byproducts such as lipid peroxides from cooked fats, advanced glycation end-products (AGEs—a fitting acronym since it ages you!) from cooked carbs, and heterocyclic amines from cooked proteins.

  My book The Live Food Factor includes 66 scientific studies showing the superiority of a raw diet.

  As I state repeatedly in The Live Food Factor and also Beyond Broccoli, the longer the food is cooked, and the higher the temperature, the more toxins are produced. In Beyond Broccoli I point out:

In the 1930s and 1940s, people started using more cooking gadgets. This may be in part because women joined the work force while men were fighting World War II. Cooking at high temperatures grew ever more popular with gadgets like barbeque grills, microwaves, pressure cookers, and even turkey fryers to deep fry your turkey!

Picture
Susan Schenck
I personally eat about 80% raw, which studies have shown is the minimum amount you need to eat to avoid most diseases. I eat raw egg yolks, salads, fruit, and any other raw specialty foods (chocolate, coconut butter, etc.) whenever I can find them here in Ecuador (or I order them online).

Occasionally I will eat raw meat. This may sound disgusting—but every culture has some raw meat tradition: think of ceviche, steak tartar, sushi, and carrion. If the meat I eat is not raw, I will eat it very rare or even lightly seared. If you are concerned about parasites, simply freeze the meat for two weeks at zero temperature or below. According to the United States Department of Agriculture, this will kill off all parasites.

But raw meat is not always my thing. So sometimes I just lightly steam the meat. Steaming is one way to cook so that the temperatures remain low. I have no trouble digesting the meat if steamed. Furthermore, the meat is digested quicker and with fewer toxins. On a rare occasion—maybe once in several months—I will eat a bit of grilled meat at a dinner party, and the bathroom smells prove the toxicity!


The same goes with vegetables. Paleo man is not believed to have eaten a diet high in vegetables containing great amounts of cellulose. Therefore, if I eat broccoli, a superfood known to help prevent cancer (and is even good for the brain) I have to blend it, juice it, or steam it to avoid gas.

In Beyond Broccoli, I point out that eating a high raw (80% of your calories) as well as some lightly cooked or raw meat is the way our ancestors ate. Also, as you likely know, avoid sugar (except for the low glycemic varieties), most grains, dairy, and salt. Go lightly on beans and legumes. Agriculture is a relatively new phenomenon, only 10 to 20 thousands of years. It can take 40,000 years for our genes to adapt.

 
 
Article first published as Beyond Broccoli: Former Vegan Embraces Meat and Dispels Myths on Blogcritics.
One of the perks of having a successful blog is that you sometimes get the opportunity to review some interesting books.  I recently had the opportunity to read Beyond Broccoli by Susan Schenck.  As a food and nutrition writer I am always eager to expand my knowledge in these areas, so I welcomed the opportunity to review Schenck’s book.  What I didn’t expect was how much of an impact it would have on my vegetarian wife.

Beyond Broccoli is written from Schenck’s perspective of a former raw food vegan.  She explains how she felt compelled to write this book after her experience with following vegan principles.  After years as a vegan, she saw her and other vegan’s health decline.  Her goal is to educate people and alert them to the dangers of vegetarian and vegan eating. 

_
I must admit, after reading the book’s introduction and learning why she wrote it, I jumped in with both feet.  You see, my wife has been a vegetarian for almost eight years and no matter how much we talked about the benefits of Paleo eating, I could not persuade her to give up vegetarianism.  I hoped that the book would give me some new tools to help my wife see the light.  I’m glad to say that Beyond Broccoli didn’t let me down.

Picture
Schenck begins her book by discussing the vegetarian mystique and dispelling the common myths behind vegetarianism.  She discusses these issues with the intelligence of someone who has lived the life.  Unlike other publications I’ve read, she doesn’t belittle either side of the vegetarianism debate.  In fact, she says that a vegan diet can work for you if you are the right body type. 

The meat of this book is not to bash vegetarianism rather; it explains why vegetarianism doesn’t work for the vast majority of people in the long run.  Part two of her book discusses the evolution of the human diet where she embraces Paleo Diet principles and provides a good summery of the benefits of Paleo eating.  

 In part three, Schenck explains how the proper balance is needed between fats, carbohydrates and proteins for effective health.    She spends almost 80 pages of the book detailing how vegetarianism doesn’t create the proper balance of fats, carbs and protein and how eating animal protein combined with a low carbohydrate diet will lead to better health and overall weight loss.  Unlike some other books I’ve read, Schenck backs her claims with relevant annotated references.


While reading the last section of the book, I couldn’t help to think that Schenck still felt some vegan pangs of guilt for endorsing meat.  She discusses the morality and sustainability of meat eating.  I have friends who are vegan and I have heard these views many times so maybe I shouldn’t be surprised to read this here.

Beyond Broccoli provided a unique insight for me; a former vegan who turned to meat.  The book reinforced my beliefs that following Paleo Diet principles is the way to go.  More importantly, it has given my vegetarian wife a new perspective.  It’s one thing to hear it from me that she shouldn’t be a vegetarian but to hear it from a former member of her own tribe had her open her eyes.  She has read half the book and claims that she is starting to have doubts about vegetarianism.  If she is still vegetarian at the end of the book, I don’t think Schenck will be disappointed because she accomplished her goal.  One more vegetarian has been educated.

 
 
Article first published as Paleo Diet Improves Digestion on Blogcritics.
There’s nothing like spending a rainy Sunday afternoon sitting on the couch and watching the NFL.  The only thing that might make it better would be a big plate of chicken wings.  That’s how I spent this past Sunday.  I had been in the mood for chicken wings for the last four weeks and last Sunday seemed like a good day to treat myself.  I haven’t had wings for a few months and I was really looking forward to them.  Unfortunately, these tasty morsels made my stomach upset and gave me gut rot like I haven’t had for a long time.

Picture
I noticed that this wasn’t the first time this has happened to me.  Whenever I eat poorly now, I tend to feel bad and have an upset stomach, but when I follow Paleo Diet principles I always feel good.  After doing some research in Mark Kane’s book Boosting Your Digestive Health, I read about what foods to avoid to improve digestion.    Kane states people need to avoid fat and cholesterol, salt, sugar, carbonated drinks, alcohol and tobacco for optimal digestive health.

Sound familiar?  Paleo Diet principles preach the same food avoidance.  Fat and cholesterol are avoided because Paleo followers only eat protein from lean animal sources and when cooking oil is used, only oils rich in high density lipo-proteins such as olive oil is used. You certainly don’t eat processed sugar in the Paleo Diet, and carbonated drinks weren’t around in the Palaeolithic era.  Alcohol too didn’t exist during the Palaeolithic.  Alcohol production developed as a result of agriculture.

In his 2007 New York Times article Unhappy Meals, Michael Pollan discusses the elephant in the room that is preventing people from feeling better and having healthy digestion;  the typical Western diet.  He describes the Western diet as high fatty meat consumption, high consumption of salt, sugar and processed foods and low consumption of fresh fruits and vegetables.  The typical Western diet is essentially what Kane too said we need to avoid for optimal digestion.  Maybe it’s just me but I’m starting to see a trend here.

Picture
Typical Unhappy Meal foods.
So how does the Paleo Diet improve digestion?  By following Paleo Diet principles, you avoid eating a typical Western diet and the effects that come with them.  You eat plenty of fresh fruits and vegetables, and you avoid fatty meats.   Sugar and salt is greatly reduced simply by eliminating processed foods.  When you only eat fresh food, your body notices.  Your digestion improves, you process more nutrients from your food and you begin to have an overall greater sense of wellbeing.  I just wish I would have remembered my own lesson before I ate those chicken wings!

 
 
In my quest to provide you with tasty meals that are easy to make and Paleo Diet friendly, I tried this salmon recipe over the weekend.  Salmon was on sale at the grocery store and I had to take advantage of the opportunity.  I’m not the world’s biggest salmon lover so I was looking to do something different. 

I used to cook fusion cuisine so when I came across the five spice powder in my spice cupboard, I knew I could give my salmon fillet a new twist.  This dish is easy to make.  While the fish is under the broiler, prepare your vegetables.  I wilted some bok choy in sesame oil then and splashed it with tamari and sesame seeds.

Picture
This is the salmon cut for this recipe.
Broiled Salmon with Asian Five Spice Glaze

Ingredients                                                        Serves 4

4                             Salmon fillets about 6 oz. each
¼ Cup                     honey
4 t.                          Tamari
2 t.                          Asian five spice powder
3                             cloves of garlic, minced

Method:

Combine the honey, tamari, five spice powder and garlic in a bowl. 

Preheat the broiler in your oven to high.

Place the salmon skin side down in a shallow pan and pour the honey marinade over the salmon.  Marinate for 15 minutes.  Brush marinade over the salmon as needed.

Place the top rack in your oven 6 inches below the broiler.

Place the salmon on a clean, oiled cooking pan and brush any excess marinade over the salmon.  Cook the salmon under the broiler skin side down for three minutes.  Rotate the salmon to make sure they are cooking evenly and cook another two to three minutes.

Serve the salmon with fresh cooked vegetables.  I liked having bok choy because it’s a dark leafy Asian vegetable, but you can do what you want.  Try using an Asian vegetable for added variety and to stick with the Asian theme.

Enjoy the recipe!