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ThePaleo Approach CookbookThe Paleo Approach CookbookUltimate Costco GuideIntroductionThe Paleo Approach (also known as the autoimmune protocolor AIP) is a more specific version of the paleo diet aimed atregulating the immune system and giving the body the opportunity to heal from the damage of autoimmune disease. It works byaddressing four key areas known to be important contributors toimmune and autoimmune diseases. Drawing on insights gleanedfrom more than 1,200 scientific studies, these diet and lifestylerecommendations specifically target: nutrient density (by focusing on consuming the most nutrient-dense foods available, which enables a synergisticsurplus of micronutrients to correct both deficienciesand imbalances. A nutrient-dense diet further provides thebuilding blocks that the body needs to heal damaged tissues.) gut health (by supporting the growth of healthy levels and ahealthy variety of gut microorganisms and removing foods thatdamage the lining of the gut while endorsing foods that helprestore gut barrier function.) hormone regulation (by addressing dietary factors like eatingtoo much sugar or grazing rather than eating larger mealsspaced farther apart as well as lifestyle factors like how muchsleep we get, how much time we spend outside, how much andwhat kinds of activity we get, and how well we manage stress.) immune system regulation (by restoring a healthy diversityand amount of gut microorganisms, restoring the barrier functionof the gut, providing sufficient amounts of micronutrients, andregulating the key hormones that in turn regulate the immunesystem.)The Paleo Approach Cookbook is the highly anticipated companion cookbook to the groundbreaking guidebook The PaleoApproach. While The Paleo Approach explains the science andpratical aspects of an autoimmune-friendly diet in more depth,The Paleo Approach Cookbook features: over 200 recipes! Each recipe includes cook time, prep time,servings, tips, variations, nutrition facts, FODMAP alerts, and aphotograph for every recipe! hundreds of recipe variations! So you’re never bored! 6 one-week meal plans! Complete with Shopping Lists andPlan Ahead guide. Two of the meal plans are low-FODMAP. summary of the Paleo Approach diet! Without all the detailedscience. Includes complete food lists, budget tips, importantthings to keep in mind when making food choices, and where tosource quality foods. over 100 pages of resources! Including cooking guides,kitchen How-Tos, shopping lists, food storage guides, kitchentool essentials, cooking glossary of terms, time managementstrategies, how to read labels, recipe Top Ten, alphabetical YesNo-Maybe-So list of foods, and MORE! 8 tear-away guides! Including the six meal plans with shopping lists and reading labels guides. easy navigation! Complete Table of Contents, ChapterContents, Visual Thumbnail Index, and Complete Topic-Ingredient-Recipe Index!However, common side effects of autoimmune diseaseinclude fatigue, joint and muscle aches, mood issues, andother debilitating symptoms. It’s a catch 22 that the best dietto feel better involves more effort shopping for ingredients andpreparing meals, which you might not have the time, energy, orability to do! This short guide for The Paleo Approach Cookbookincludes shopping tips to find pre-prepared ingredients andpre-packaged foods that are The Paleo Approach-Approved atCostco to save on time and budget.So often, the best way to savemoney in the kitchen is to spend moretime in the kitchen, and vice versa. Thegreat thing about Costco is that youcan do both simultaneously!The Paleo Approach Cookbook has over 200 recipes to choose from, all strict autoimmune protocol, so there is something for everyone regardless of how much time, energy,or experience you have. The reason there are so many recipes in The Paleo ApproachCookbook compared to other cookbooks at its price point is that including more innovative and unusual recipes was extra, a bonus over an already big cookbook. This guideincludes information on how to find those ingredients and how to substitute them in apinch. It also singles out the recipes in the book that are budget-friendly and will explainhow to shop for this diet at Costco, saving time and money!This guide is a companion to The Paleo Approach Cookbook. Don’t have The PaleoApproach Cookbook yet? You can find it at the following places: Amazon Barnes & Noble Find it locally using Indiebound Shipping internationally? Book Depository ships for FREE all over the world!1
TheBudget-FriendlyPaleo Approach CookbookBudget-Friendly RecipesThese recipes use ingredients that are typically less expensiveor use ingredients that you can make yourself to save money.Prices do vary by region or time of year, and of course individualhousehold budgets also vary. This list doesn’t include anyrecipes with expensive ingredients, unless that ingredient can beeasily swapped for a “budget-friendly ingredient” or is optionalin the recipe. In some cases, you’ll need to read the Tips andVariations section of the recipe for ingredient swaps, or use theSwap Guide below or the Simple Cooking Substitutions on page84. For recipes that do not require any specialty ingredients orkitchen tools or recipes that do not require much time, checkout my The Paleo Approach Quick and Easy Meal Guide.Swap GuideTallow and Lard107Handy-Dandy Spice Blends: Garlic Salt108Handy-Dandy Spice Blends: Greek Seasoning108Handy-Dandy Spice Blends: Italian Seasoning108Handy-Dandy Spice Blends: Herbes de Provence108Handy-Dandy Spice Blends: Poultry Seasoning108Handy-Dandy Spice Blends: Tarragon Salt108Homemade Garlic Powder108Homemade Onion Powder108 Arrowroot powder, kuzu starch, and tapioca flour: Thesethickeners are usually interchangeable. Sweet potatostarch is another good substitute.Homemade Dried Lemon Zest108Homemade Dried Herbs108 Coconut aminos: The only substitute is tamari soy sauce,which may not be tolerated due to the soy.Bone Broth: Chicken or Turkey110Bone Broth: Beef, Bison, Lamb or Pork110Bone Broth: Fish BrothSauerkraut110112Green Tea and Garlic Pickles114 Fats: If a non-baking recipe calls for coconut oil, butter,ghee, lard, tallow, avocado oil, or palm shortening, youcan usually substitute any of the others in that list. Palmshortening and refined versions of fats/oils have the mostneutral flavors, so if you’re concerned about altering theflavor of the dish, those are the best bet. For baking, ageneral rule of thumb is that if the fat is solid at roomtemperature, you can swap it out for any other fat that issolid at room temperature. If the oil called for is liquid atroom temperature, you can swap for any other oil that isliquid at room temperature. Coconut oil lies in between.If a recipe calls for coconut oil, try a 50/50 mix of a solidand liquid fat. If a recipe calls for a different type of fat andyou’d prefer to use coconut oil, just go for it, but know thatyou may end up with a different texture in your finishedproduct. Granulated sweeteners: Sugars like muscovado,evaporated cane juice, and maple sugar can oftensubstitute each other. Homemade broth: You can use store-bought broth. Checkthe ingredients! You can get high-quality broth from USWellness Meats, Salt Fire and Time, and Pacific. Homemade coconut milk: You can use store-boughtinstead, but check the ingredients! I recommend NaturalValue, which is guar-gum and BPA-free. Liquid sweeteners: Liquid sweeteners like honey, grade Bmaple syrup, molasses, and blackstrap molasses can oftensubstitute each other.Coconut Milk116Coconut Cream116Coconut Whipped Topping116Coconut Flour116Coconut Whipped Topping-Stuffed Strawberries116Coconut Milk Yogurt118Fruit-Flavored Yogurt119Vanilla Yogurt119Greek-Style Yogurt119Crispy Bacon and Bacon Bits120Homemade Fruit and Vegetable Flours: PumpkinFlour121Homemade Fruit and Vegetable Flours: SweetPotato Flour121Homemade Fruit and Vegetable Flours: PlantainFlour121Homemade Fruit and Vegetable Flours: WaterChestnut Flour121Pumpkin Puree121 Vinegars: All vinegars except balsamic can be freelysubstituted for each other. For balsamic vinegar, the bestsubstitute is red wine vinegar.Sweet Potato Mash121Applesauce122 Coconut flour: Coconut flour is difficult to substitute, butyou may be able to use vegetable flours like plantain orsweet potato in a larger amount.Spiced Applesauce122Spiced Applesauce Sorbet122 Truffle salt: Use sea salt instead.continued.2
ThePaleo Approach CookbookBudget-Friendly Recipes (Continued)Budget-Friendly Recipes (Continued)Cauliflower Gravy123Prosciutto-Wrapped Melon173Cream of Cauliflower Soup123Sweet-and-Sour Beef Heart Jerky178Barbecue Sauce124“Cream” of Broccoli Soup183188Salad Dressing: Basic Vinaigrette126Garden Green VichyssoiseSalad Dressing: Creamy Balsamic Dressing126Carrot-Ginger Soup189Salad Dressing: Greek Salad Dressing126Winter Squash Soup189Salad Dressing: Thai Salad Dressing126Oxtail and Pearl Onion Soup191Salad Dressing: Italian Vinaigrette126Beef Heart Borscht192Homemade Sausage: English Bangers131Vegetable Soup with Chicken Sausage194Homemade Sausage: Breakfast Sausage131Italian Wedding Soup194Homemade Sausage: Irish Sausage131Chicken Noodle Soup194Homemade Sausage: Pork Sausage131Asian-Inspired Noodle Soup195Homemade Sausage: Sweet Italian Sausage131Beef Cheek and Daikon Radish Stew198Homemade Sausage: Beef Sausage131Basic Stew198Homemade Sausage: Lamb Sausage131Roasted Garlic200Homemade Sausage: Beef Heart Sausage131Homemade Horseradish Sauce205Homemade Sausage: Apple Chicken Sausage131Leg of Lamb with Mint Vinegar: Lamb206Bacon Fruit Cups136Leg of Lamb with Mint Vinegar: Mint Vinegar206Taro Hash138Tarragon Roasted Pork208Plantain and Apple Fritters139Roasted Pork with Crackline208209Breakfast Brew142Roasted ChickenCinnamon Broiled Grapefruit143Slow-Roasted Chicken209Plantain Crackers149Roasted Chicken Pieces209Herb Crackers149Whole Turkey with Mofongo Stuffing: Mofongo Stuffing210Dessert Crackers149Whole Turkey with Mofongo Stuffing: Turkey210Bacon and Bison Liver Pâté with Fresh Fig Jam: FigJam152Pot Sticker MeatballsPan Gravy211Kufu Stuffing211157Rustic Bison Pot Roast212Garden Salad160Beef Pot Roast212Toasted Coconut160Pot Roast Gravy212Radish Salad162Garlic-Roasted Pork Shoulder214Turnip Salad162Barbecue Pulled Pork214Sardine Salad163BBQ Pork Ribs216Cran-Apple Coleslaw164Chicken Souvlaki Skewers217Carrot-Raisin Coleslaw164218Kale Chips166Simple Grilled Steak with Rhubarb Chutney: RhubarbChutneyPork Rinds167Braised Pork Chops with Apple and Fennel220Sweet Potato Chips168Root Vegetable Chips168Fried Plantain Chips168Dehydrator Plantain Chips170Sweet and Salty Plantain Chips170Guacamole171Veggies and Dip: Avocado Dip172Veggies and Dip: Yogurt Dip172Bacon-Apple Chicken Burgers with Maple-CranberrySauceBacon-Apple Chicken Burgers with Maple-CranberrySauce: Maple Cranberry Sauce222222“Spaghetti”224Spaghetti Squash Noodles224Sweet Potato Linguine with Bolognese Sauce226Burgers with Caramelized Onions and Portobello“Buns”: Carambelized Onions228continued.3
TheBudget-Friendly Recipes (Continued)Budget-Friendly Recipes (Continued)Burgers with Caramelized Onions and Portobello“Buns”: Portobello "Buns"Paleo Approach Cookbook22850/50/50 Burgers289Honey-Garlic Roasted Pork Trotters290Honey-Garlic Chicken Wings290Cauliflower Mash295Burgers with Caramelized Onions and Portobello“Buns”: Hamburgers228Lemon-Thyme Broiled Pork Chops230Perfect Steamed Vegetables296Pork Pie–Stuffed Acorn Squash231Cauliflower Rice—Three Ways: Plain298Lamb “Biryani”232Cauliflower Rice—Three Ways: Lemon-Parsley298Pork Pad Thai234Cauliflower Rice—Three Ways: Asian-Inspired298300Chicken Pad Thai234Braised GreensBaked Whole Fish240Bacon-Braised Greens300Lemon and Thyme Broiled Salmon with Blood OrangeSalsa: Salsa242Roasted Broccoflower302Roasted Broccoli302Lemon and Thyme Broiled Salmon with Blood OrangeSalsa: Salmon242Asian-Inspired Roasted Cauliflower302Garlicky Artichoke Hearts303Mango Salsa242Garlicky Baby Artichoke303Lemon and Thyme Baked Chicken242Balsamic-Roasted Beets304Simple Baked Whitefish244Beet, Pear and Arugula Salad304Salmon with Maître D’ “Butter”245Easy Broiled Asparagus306Mashed Acorn Squash with Forty Cloves of Garlic307Mediterranean Mahi Mahi246Lemon and Herb Poached Salmon250Roasted Butternut Squash308Teriyaki Marinade250Maple-Braised Butternut Squash309Pan-Fried Sardines252Mint Pesto Zucchini “Pasta”310Bacon-Braised Whitefish and Brussels254Traditional Pesto310Bacon-Braised Squid and Brussels254Arugula Pesto310Calamari with Tzatziki Sauce: Calamari258Carrot Green Pesto310Calamari with Tzatziki Sauce: Tzatziki Sauce258Zucchini Noodles310Tuna Salad Wraps260Fiddleheads312Asian-Inspired Salmon en Papillote262Roasted Sweet Potato313Marrow Spread with Parsley Salad: Marrow267Spiced Sweet Potato313Marrow Spread with Parsley Salad: Parsley Salad267Bacon-Braised Savoy Cabbage and Apple314Fried Kidney with Kumquat and Cranberry Chutney:Chutney268Whole Carrot “Tabouleh”315Cauliflower "Rice" Tabouleh315Vegetable Terrine316Kufu318Fried Kidney with Kumquat and Cranberry Chutney:Kidney268Beef Tongue with Celery Root and Fennel Slaw270Mofongo318Hidden Liver Meatloaf272Savory Roasted Taro320Steak and Kidney Pot Pie274Bacon-Braised Brussels Sprouts321Stuffed Heart Roast276Roasted Radishes322Beef Heart “Chow Mein”278Roasted Turnips322Thai-Inspired Pork Jowl280Roasted Rutabega322Liver and Onions281French Fries323Hidden Offal Swedish Meatballs282Spiced Kabocha Squash324Oxtail-Braised Greens284Roasted Winter Squash324Deep-Fried Fish Heads285Roasted Parsnips325French-Inspired Stewed Tripe with Saffron286Russ’ Flatbread326Rocky Mountain Oysters288continued.4
ThePaleo Approach CookbookPre-Prepared IngredientsBudget-Friendly Recipes (Continued)Root Vegetable Biscuits328Honey-Candied Ginger333Spa Water—Six Ways334Fruit Salad: Thai-Inspired336Fruit Salad: Tropical336Fruit Salad: Stone Fruits with Balsamic336Fruit Salad: Red and Green336Strawberry Fro-Yo338Vanilla-Mango Fro-Yo338Berry Fro-Yo338Straw-Nana Fro-Yo338Apricot-Ginger Fro-Yo338Honeydew Ice “Cream”340Mango Lime Ice “Cream”340Pineapple-Lychee Ice “Cream”340Orangesicle Ice “Cream”340Berris 'n' Cream Ice “Cream”340Melon Ice “Cream”340Grilled Peach and Candied Ginger Ice “Cream”340Berry Terrine342Gingerbread Ice “Cream”343Orange and Banana Sorbet344Banana-Orange Popsicles344Apple Pie–Stuffed Apples350Parsnip Vanilla Custard351Frozen Custard351Blueberry Crisp352Apple Crisp352Carob Ganache Mini Tortes360Buying some ingredients pre-prepared is a great way to savetime and energy in the kitchen. Costco carries a huge variety ofpre-prepared ingredients to choose from: Look for Pacific broth in the soup aisle for any recipe that callsfor broth. Coconut oil and avocado oil can be used for cooking in mostrecipes. Find them in the pantry section. Pre-chopped vegetables such as broccoli and butternut squashcan save a lot of time. Look for them in the frozen or refrigeratedsections. See the Time-Saving Superstars on page 8 for moresuggestions.5
ThePaleo Approach CookbookBudget-Friendly TipsFollowing a restricted diet on a budget requires the same toolsas doing anything else on a budget—namely knowing your prices,comparison shopping, taking advantage of sales and coupons,buying in bulk, and knowing how to get the best bang for yourbuck. Costco is an excellent place to shop for the best bulkprices!Almost everything goes on sale. Even online retailers have salesand coupons. Subscribing to a company’s newsletter is typicallythe best way to find out about discounts. Having freezer spaceis useful when it comes to taking advantage of sales, but even ifyour freezer space is limited, you can benefit.Buying in bulk is a great way to save money. The price perpound often decreases as you buy more. Many local farmers willgive you a deal when you buy a quarter, half, or whole cow or pig.For example, you might pay 7 per pound for grass-fed groundbeef, but if you buy a quarter or half a cow, you get a variety ofcuts, from ground beef to prime rib, for 4 or 5 per pound (orless!). If you don’t have the freezer space for half a cow, find somefriends or family members to share a quarter cow with.It’s helpful to know what you can get at heavily discountedprices. You know those foods that jumped out at you as being“weird”? Well, when lots of people think that a food is too weird toeat, there typically isn’t as much of a market for it, so prices arelower. So, yes, organ meat can be some of the cheapest meatavailable. Sometimes local farmers will give it to you for free (or ata heavy discount) because they can’t find anyone to buy it. It alsohelps to know what is typically thrown away. If you ask, a butcherwill put aside the grass-fed beef trimmings for you so that you canrender your own tallow (and typically will give it to you for free or ata heavy discount). Fish heads might normally be thrown away, butif you ask at the fish counter, the fishmonger may give them to youfor free (and you can make soup or cook them in other ways).It’s also helpful to know which meats tend to be cheaper perpound and which vegetables and fruits will stretch a meal further.Depending on where you live, chicken may be cheaper than pork,which is cheaper than beef. And when buying high-quality meat,it’s helpful to know that in most places, grassfed beef is cheaperthan pasture-raised pork, which is cheaper than pasture-raisedchicken. Tougher cuts of meat, like chuck roast, stew meat, porkshoulder, shanks, and short ribs, are usually less expensive (andvery flavorful). Certain vegetables give you great bang for yourbuck. Cabbage, for example, is typically extremely inexpensiveas compared with baby greens. In fact, cruciferous vegetablesin general, except perhaps for the most common cauliflower andbroccoli, tend to be very inexpensive. Using root vegetables andplantains is a fantastic way to stretch a meal. Bananas tend tobe much cheaper than apples, which tend to be much cheaperthan grapes or berries. And when you can buy vegetables inbulk, you’ll save even more.Food that you have to put more time into also tends to becheaper. For example, a whole chicken is typically cheaper perpound than a chicken cut into parts. A beef roast is cheaperper pound than steaks, and a pork roast is cheaper per poundthan chops. Vegetables that require peeling and choppingtend to be cheaper than those that can be thrown straight intoa pot or onto a plate, which are cheaper than preprepared orprewashed vegetables in plastic containers or microwave-safebags.Canned and frozen foods are often cheaper than fresh.While you probably won’t want to buy canned vegetablesbecause of additives, canned fish and shellfish are fantastic inexpensive options for increasing your seafood intake. (Look forBPA-free cans!) Canned seafood is typically cheaper than frozen, which is typically cheaper than fresh. However, when fishand shellfish are in season, they tend to go on sale, so knowingwhen your favorite types of seafood are in peak season can bea great way to save money. Frozen vegetables are a fantasticway to increase nutrient density since they are typically pickedat their peak and frozen soon after. In fact, frozen vegetablestend to have more nutrients than fresh vegetables from thegrocery store because the ones in the produce aisle tend to bepicked before they are ripe and lose nutrients during shippingand storage before they make it into your grocery cart.When foods do go on sale or are offered in bulk, you cansave money by freezing your own. You can freeze the raw foodright in the package you bought it in, preprepare the food sothat it saves you time when you’re ready to use it (like choppingor blanching veggies before freezing; some vegetables arebest when blanched before being frozen, but not all), or cookand freeze meals for convenience on a busy weeknight. Youcan also ferment fruits and vegetables as an alternative tofreezing them. For example, when cabbage is in season, youcan make a large batch of sauerkraut to take advantage of bothpeak-season produce and the typically cheaper peak-seasonprices. Buying what’s on sale is also a great way to buyin-season produce, since spikes in supply are one of the majorreasons for drops in price.Probably the most helpful tool I can give you to stay withinyour means is to help you prioritize which foods are worthspending a little more on and which ones are okay to purchasein the conventionally produced, non-organic varieties.When your budget is tight, the single best place to spenda few extra pennies is on your cooking and dressing fats. Thebest, most nutrient-dense choices are grass-fed tallow, pasture-raised lard, extra-virgin coconut oil, red palm oil, extra-virginolive oil, and extra-virgin avocado oil. Tallow and lard can be rendered very inexpensively at home, whereas coconut, red palm,olive, and avocado oils tend to be cheapest when bought inbulk and online. Refined or semirefined fats (like refined coconutoil, palm oil, palm shortening, and virgin olive oil) contain fewervitamins and antioxidants but are still good options in a pinch.Even if the only food you can afford or source is the conventionally produced meat, seafood, and produce on sale, that’sokay. The point is to make you aware of the differences sothat you can make the best choices within your means—not tobankrupt you! Many people find that as they progress on theirhealth journey, they are able to dedicate more funds to qualityfoods. This might reflect money saved by avoiding restaurants,fast food, and prepackaged foods. Or it might reflect reducedmedical expenses once you start feeling better. Sometimes itjust reflects a shift in priorities and a choice to reduce expensesor go without in some other area of life in order to free up fundsfor local, grass-fed meat.Budget-Friendly Tips:Shop aroundLook for salesBuy in bulkKnow what foods can be gotten at heavily discounted prices6
ThePaleo Approach CookbookMeat QualityProduce QualityBest Organ meat from Grass-fed and Pasture-raised Animals: Organmeat is more densely packed with just about every vitamin andmineral and the fat content is also extremely healthy. Wild-Caught Fish and Shellfish: Wild-caught fatty fish can befound fresh, canned, or frozen. Look for sales in the late summerand early fall. Grass-fed Beef, Bison, Lamb, Venison, or Goat: Ground meatis always the cheapest. Some local farmers will sell bulk meat at avery discounted rate. Wild Game: You can buy wild game if you do not hunt.Best Wild edibles: Wild varieties of mushrooms, alliums, leafy greens,and berries are some of the most nutrient-dense foods on the planet. Learn which edible plants grow near you so that you can forage(or get to know a local farmer who forages and sells the bounty ata nearby farm stand or farmer’s market). Be careful of wild mushrooms, since misidentifying them can be very dangerous. Local, organic, in-season fresh produce: Next to wild plants, thisis the most nutrient-dense produce you can get. Look for a farmerwho is passionate about the quality of her soil. Home-grown vegetables, fruits, and herbs: Even if your space islimited, many edible plants grow well in flowerpots. You’ll notice thesavings just from growing fresh herbs. Organic frozen produce: Picked at the peak of ripeness andfrozen soon after harvest, organic frozen produce can be morenutrient dense than fresh.Better Organ Meat from Organic and Conventional Animals: The fatprofile is less favorable, but the organs still contain denser nutritionthan muscle meat. Farmed Fish and Shellfish: Even farmed fish has containsextremely beneficial fatsand is rich in amino acids, vitamins, andminerals that aren’t as easy to get from meat and poultry. Pasture-Raised Pork and Free-Range Poultry: Look for ones thatare not fed soy or corn if you can.Better Local, non-organic, in-season fresh produce: Local, in-seasonproduce is still nutrient dense even if it is not certified organic ornaturally grown. Avoid non-organic produce from the Dirty Dozenlist unless you can talk to the farmer about pesticide policies.Some farms use pesticides very sparingly, but enough that they areunable to be certified organic. Produce from these farms is usuallya good option. Organic fresh or frozen produce off the Dirty Dozen list: Whenbuying produce off the Dirty Dozen list, buy organic wheneverpossible, preferably in season. Conventional fresh or frozen produce off the Clean Fifteen list:When buying off the Clean Fifteen list, conventional produce, preferably in season, is a great option. Organic dried or frozen herbs and spices: While fresh herbs aremore nutrient dense (and typically more flavorful), dried organicherbs and spices are still great options. Using frozen herbs is agreat way to get the flavor of fresh herbs in your cooking whilepreserving nutrients. You can freeze your own when herbs are inseason.Good Organic Meat and Conventional Lamb and Veal: These animalsdo spend some time in pasture and do eat at least some grass. Lean Cuts of Beef: Marbled steaks typically contain 10-15 timesmore omega-6 than omega-3. Lean Pork: Usually, the lighter colored the meat, the lower the fatcontent.Moderate or Avoid Fatty Cuts of Conventional Beef and Pork: Ideally, this wouldonly be an occasional treat. Conventional Chicken and Turkey: Battery-raised chicken canhave some of the highest omega-6 levels of any meat.The Dirty DozenThe EWG’s Dirty Dozen is a list of the top twelve fresh produceitems most contaminated with pesticides, and the Clean Fifteenare the fifteen with the least pesticide residues. These listsinclude only those Dirty Dozen and Clean Fifteen foods that arealso Paleo Approach friendly. For the complete and most currentDirty Dozen and Clean Fifteen lists, visit the Environmental Working Group website, www.ewg.org.Good All other conventional produce: It’s important to eat lots of vegetables, even if your budget or location limits you to conventionalstore-bought options. Peeling fruits and vegetables is a very goodway to limit your exposure to pesticides and produce waxes (someof which contain soy or gluten). If you are limited to conventionalproduce, choose those on the Dirty Dozen list less often, washthoroughly, and peel if possible. Additive-free vegetables and fruits in BPA-free cans: Canningdoes preserve nutrients, though not as well as freezing. As long asthese products don’t contain preservatives or other additives, theyare good options. Non-organic herbs and spices: Using frozen herbs is a greatway to get the flavor of fresh herbs in your cooking while preserving nutrients. You can freeze your own when herbs are in season.Dried spices are also great options for flavoring foods and are greatto include in your diet even if you can’t afford or source organicversions.2014 Dirty Dozen Apples Celery Cucumbers Grapes Kale/collard greens Nectarines Peaches Spinach Strawberries2014 Clean Fifteen Asparagus Avocados Cabbage Cantaloupe Cauliflower Grapefruit Kiwi Mangoes Onions Papayas Pineapples Sweet potatoesModerate or Avoid Conventional produce off the Dirty Dozen list: If you do buy conventional produce off the Dirty Dozen list, wash it thoroughly andpeel it whenever possible. Canned vegetables or fruits with preservatives, additives, addedsugars, or salts or in BPA-lined cans: Many of the preservativesand additives in canned vegetables and fruits are antinutrients orgut irritants.7
ThePaleo Approach CookbookCostco The Paleo Approach-Approved GroceriesThe availability of specific items will vary by location.All items listed are Kirkland Signature brand unlessotherwise noted. As items’ ingredients can be subjectto change, read the labels to be sure. See my ReadingLabels and Foods to Avoid guides (available as freedownloads) for more information.Books The Paleo Approach The Paleo Approach CookbookPantry Items 100% Pure Maple Syrup avocado oil (Chosen Foods) balsamic vinegar extra virgin olive oil fresh medjool dates (Royal) minced garlic organic coconut oil organic honey organic lemon juice (Italian Volcano) organic strawberry spread organic toasted coconut chips (Creative Snacks Co) pitted dates (Hadley) pure vanilla extract spices except nightshade- andseed-based spices or spice blendscontaining nightshade- or seed-basedspices toasted coconut chips (Made inNature) unrefined coconut oil (CarringtonFarms) white truffle oil (Urbani)Nonperishable Items all natural fruit clusters (Brothers) applesauce (GoGo Squeez) Atlantic salmon bacon crumbles black ripe pitted olives (LindsayNaturals) California organic raisins (Sunmaid) chicken broth (Pacific) chunk light skipjack tuna in waterSometimes eating on a budget means saving moneyelsewhere so you can increase your food budget. Buyinghousehold goods (like toilet paper, paper towels, detergent, tissues, and baby wipes) in bulk from Costco isan excellent way to save money! Look for eco-friendlybrands like Seventh Generation. diced peaches in grape juice dried California apricots dried figs (Made in Nature) dried mangoes (Philippine) dried plums fresh organic mushrooms (Festival) Granny Smith apple chips (Bare) hearts of palm (Del Destino) Mandarin oranges (Dole) natural fruit strips (Stretch Island Co) organic fruit rope (Clif Kid) pineapple chunks (Dole) pink salmon (Bear and Wolf) real sliced fruit sardines in olive oil (Season Brand) sea salt pickles (Vlasic) sliced peaches solid white albacore tuna whole artichoke hearts wild albacore tuna (Wild Planet)Refrigerated Items boneless ham steak cranberry sauce (Bistro 28) extra lean ham fresh peeled garlic (Chef Cuisine) kalamata olives (Krinos) Mediterranean olives (Bel Frantoio) organic beets (Love Beets) prosciutto (Parma) red grapefruit slices rotisserie seasoned chicken breast(Colombia) scallops wrapped in applewoodsmoked bacon (J. Scott) sliced bacon sliced turkey breast smoked sockeye salmonTime-Savin
The Paleo Approach Cookbook is the highly anticipated com-panion cookbook to the groundbreaking guidebook The Paleo Approach. While The Paleo Approach explains the science and pratical aspects of an autoimmune-friendly diet in more depth, The Paleo Approach Cookbook features: over 200 recipes! Ea
