Liver

Liver meat is probably among the most commonly consumed of the organ meats, and it has often been considered a delicacy in Asian countries. Liver is high in protein, vitamin A, B vitamins, iron and folic acid. It’s also the best food source for copper, and contains CoQ10, which helps support healthy cardiovascular functioning. There’s a large variety of animals from which the liver can be consumed, including cow, goat, lamb and bison, to name a few. Liver that comes from a smaller and younger animal is probably going to be the tastiest, because it will be the most tender and have the mildest flavor.

Kidney

Kidney meat can usually be purchased in the form of beef, lamb and pork, and they are often sold pre-trimmed, which can make for a lot less work in the kitchen. Beef kidneys usually have the mildest flavor and they are the least expensive. When selecting kidneys, look for those that have a deep, red color, and that look plump and shiny without discolored areas or a strong smell. Veal kidney may not have a deep red color; it can appear tan. Kidneys work well when broiled, sautéed or braised.

Heart

The heart is a muscle meat, often similar to steaks, roasts and ground beef, that can actually be fairly large in size, depending on the animal in which it originated. The heart is inexpensive compared to steaks, roasts and ground beef, however, and is also richer in protein and nutrients. The heart also contains valuable amino acids that can help improve metabolism and promote the production of collagen. The heart should be a reddish-brown color and have a layer of fat at the top. The heart is a delicate organ when it comes to cooking, so you should cook it slowly, and ensure it’s not overcooked.

Sweetbreads

Sweetbread generally refers to the thymus and pancreas glands of a calf, lamb or pig. Sweetbreads should be a white-pinkish color and either round or elongated, depending on whether they come from the mid-section or the throat.

Tongue

Tongue may seem like the most extreme of all the organs mentioned, but it’s a fairly versatile organ meat, with veal tongue and beef tongue being the most commonly eaten. Veal and beef tongue has a grainy texture, feels firm to the touch and is a pinkish-gray color. Tongue can be stewed, roasted, boiled or poached, and generally the skin should be removed before serving.

One of the key differences in green beans and peas, as compared to other beans, is the fact that they can be eaten fresh, instead of dried. Legumes such as black beans and kidney beans are left on the vine until they are dried, which makes them more difficult to digest. Green beans and peas can also be eaten raw, which is another way they differ from other legumes, that makes them more in line with the paleo diet.

Green beans and peas are also much lower in carbohydrates and lectin than other beans, and the lectin that is found in green beans and peas has been shown to be less toxic than the lectin found in other beans. Lectins are proteins that bind to sugars and carbohydrates, and can lead to digestion problems.

Tubers aren’t considered strictly paleo, but often people who are extremely active or consider themselves athletes may include them in their diet. Tubers are beneficial to athletes because they have a high Glycemic Index (GI) number, meaning they have a high amount of starch that is converted to sugar once consumed. People who are athletes or very active may choose to consume tubers, which are a complex carbohydrate, after workouts in order to refuel the stores of glycogen and carbohydrates that have been lost. For athletes, an additional 60-100 grams of carbohydrates, per hour of strenuous activity is often necessary to provide the body with the proper nutrition.

Almonds tend to be the best nut to make flour with, in terms of flavor and texture, nut flour can be made with a variety of nuts, including  hazelnuts and almonds.

To make your own nut flour, first begin by washing raw nuts (with their skins, but without their shells) to remove any dirt and debris. After washing, fill a pan to the halfway point with cold water, and then bring the water to a boil over high heat. Add the nuts once the water has begun boiling, boil for 10 seconds, and drain. Pour the drained nuts onto a towel and rub them with the towel to remove the skins. After rubbing them with the towel, inspect to ensure all the skins are fully removed.

Place the peeled nuts into a nut grinder, but be sure not to overfill the grinder. A good rule of thumb when determining how much nuts to use, is to remember that 1 cup of uncooked nuts generally equals ¼ cut of nut flour. If you don’t have a nut grinder, you can also use a blender or food processor for this step. Pulse the nuts in the grinder or blender until they start to break apart, and continue grinding them until they are coarsely ground. Do not over-grind the nuts, because this will turn them to butter.  If you’re worried about turning your nuts into butter, a good tip is to freeze the nuts before putting them into the grinder or blender.

Add the coarsely ground nuts to a sifter, and sift the flour out. Put the remaining pieces from the sifter back into the grinder or blender and continue until all the nuts have been sifted and ground. Nut flour should be stored in an airtight container, or in a zippered bag in the freezer. Nut flour can go rancid fairly quickly, so when making it, be sure not to make too much. Nut flour can be used in place of wheat flour in a variety of recipes.

It’s possible to buy tallow, but it can be expensive, so it may be more economical and beneficial to make your own.

To begin, you’ll need raw fat, from a cow- preferably a grass-fed cow. It’s possible to call butchers at health food grocers to see if they have any on hand, or you could call local ranches. You can get fat from a regular butcher, but if you’re following a strictly paleo diet, you’ll need to ensure you’re not getting the fat from a grain-fed cow.

After obtaining the cow fat, the next step is to cut it up into pieces that are as small as possible, ensuring that you remove as much of the meat as possible. Once you’ve removed the bloody portions and the meat, you can place the fat in a food processor, to make sure the pieces are as small as they can be. By making sure your meat is in as small of pieces as possible, you’ll be ensuring that the meat cooks evenly. It’s also very important when rendering fat to make sure you remove all the bits of tissue because these parts will burn when cooked, and destroy the purity of the fat.

After cutting the meat, place it in a big pot. A thicker pot will probably work best for this, because it will allow for the most even distribution of the heat. Turn the heat on the lowest setting, and cover the pot. The fat can take several hours to melt fully, and during the cooking process you should stir it with a wooden spoon every thirty minutes, to make sure nothing is sticking to the pot.

After all of the fat has melted, place a metal strainer in a big glass bowl, and cover it with cheese cloth or a paper towel. When tallow cools, it generally has a solid, white appearance, similar to butter, but with hints of gray. You can use your homemade tallow to cook eggs, meats, stir-fries and other recipes. The tallow generally has a savory flavor, so keep that in mind when considering which recipes to use it with.

When buying veal, choose cuts that are a creamy pink color, with a fine-grained texture. If there is a covering of fat it should be very white, and there should be very little marbling throughout the meat. Don’t purchase packages that have an excessive amount of juice.

The cooking method you choose for your veal should depend on the cut of meat you selected. When cooking veal, it’s important not to overcook the meat, because it will become dry and flavorless.

• Sautéing is a great method for thinner cuts of veal, such as scallops and cutlets. Before sautéing thin cuts of veal, make sure to trim the excess fat around the edges, to avoid curling. Heat your cooking fat in a skillet over medium heat, and only cook the meat for two to three minutes, turning them once while cooking.

• Stir-frying can be a good way to substitute veal for other meats, and add a new flavor. The pieces of veal you stir-fry should be cut into uniform strips, and continuously tossed until the outside is no longer pink.

• Broiling works well for thin cuts of veal such as steaks and chops. When broiling veal, place it on the rack about 4 inches from the heat. For steaks and chops, cooking time should be about 14-17 minutes. The broiler should be preheated for about 10 minutes before adding the veal to the oven.

• Grilling is a good option for veal chops, medallions, and ground veal patties, and when grilling veal, it reduces the overall fat content of the meat.

Before cooking veal, there are a few tips to follow. Veal has a delicate flavor, so it works well with a variety of seasonings, including lemon, garlic and herbs. To ensure proper preparation of veal:

• Leave a thin layer of fat on veal roasts, chops and steaks. This will make sure the meat retains its juiciness. Trim the fat after the meat is cooked.

• Veal cutlets should be pounded prior to cooking, which will ensure uniform cooking.

• Veal cutlets should be patted dry with a paper towel, which will help them brown more easily during cooking.

• Add salty flavored seasonings to veal after cooking is complete.

Shrimp is a great seafood choice for those that might not be in the mood for fish, and they are relatively easy to prepare, and low in mercury. Some of the most popular shrimp choices are giant tiger prawns, Northern shrimp, pink shrimp, king prawns and bay prawns. In terms of flavor, many people prefer shrimp that reside in cold water, because they grown more slowly, which makes their meat more succulent and flavorful. The pink shrimp, also referred to as the deep-water shrimp, is one of the most popular selections in the United States. The tiger prawn, which is generally 6 (15 cm) to 12 inches (30 cm) in length, is also becoming a popular choice. This type of prawn has been popular in Asian cuisine for a long period of time.

Shrimp can be farm-raised or wild caught. For those following a paleo diet, it’s often best to select shrimp that are wild caught, because farm-raised shrimp,  much like livestock, are raised in overcrowded environments that can potentially contaminate the shrimp.

When purchasing shrimp, unless you live in a place where shrimp truly are sold fresh, it’s probably your best option to buy frozen, because shrimp are rarely sold fresh and shrimp that are frozen and then thawed for sale lose a lot of their flavor. When purchasing shrimp, you should also avoid those that have been peeled and deveined prior to purchase, as this can also lead to a loss of the flavor and texture of the shrimp.

Shrimp that are brown will likely have a very strong taste of iodine, which is a mineral they are abundant in, so if you have sensitive taste buds, you probably won’t like such a powerful flavor. Shrimp should be free of black spots on their shells, because this means their meat has begun to break down, and they also shouldn’t have shells that are yellowing or a gritty texture, because this can mean a bleaching agent has been applied to reduce the appearance of black spots on the shell. Shrimp should smell like salt water, and not have an overwhelmingly fishy smell when thawed, and they should feel firm to the touch, and completely fill-out their shell.

Other key indicators of freshness to look for when selecting shrimp include the appearance of the shell, which should be firm and glossy, rather than slippery or broken. The eyes of the shrimp or prawn should be visible and shiny, and not shrunken inward toward the shell or missing from the shrimp.

Shrimp can be a great way to experiment with new flavors in your favorite paleo dishes, so enjoy the tiny delicacies!

Soy has high levels of lectins and phytates. Lectins can interfere with how your brain responds to hunger signals, which means lectins can trigger your brain to tell your body its hungry, even when you’ve consumed an adequate amount of calories. Phytates are substances that bind to minerals, such as zinc, calcium and iron, thus making them unavailable to your body for use. Diets which are high in phytates have been shown to reduce growth in children.

Research has also shown that soy has trypsin inhibitors that can interfere with the digestion of protein that can lead to pancreatic problems. In addition to trypsion inhibitors, soy has phytoestrogens which interfere with endocrine function and can lead to infertility and an increased risk of breast cancer in adult women.

Consumption of soy can lead to problems in the body’s absorption of certain vitamins, as well. The analog version of B12 that is found in soy is not absorbed by the human body, and actually increases the body’s need for B12. In addition to increased need for B12, consumption of soy increases the body’s need for Vitamin D, which can lead to a potential deficiency of the vitamin.

The way soy is processed can lead to high levels of toxicity. For example, during the processing of soy protein, toxic lysinoalaine and carcinogenic nitrosamines are formed. Foods with soy also contain high levels of aluminum, which is highly toxic when consumed by humans.

Consumption of soy can also lead to thyroid problems. Soy contains large amounts of goitrogens, which are compounds that can inhibit the body’s ability to process iodine correctly, and this can lead to hypothyroid problems. Hypothyroid problems have become commonplace today, and problems with your thyroid can lead to decreased energy levels, a slowdown in metabolism and a weakened immune system.

As you can see, soy creates problems, not only because it isn’t considered paleo, but also because it can lead to a number of health problems.

References

http://www.westonaprice.org/soy-alert

Ghee is free of lactose and casein, which can cause digestive problems for some people, and it’s also great for paleo cooking because it can withstand a very high heat setting during cooking, since it is a highly saturated fat. Its ability to withstand high heat makes it great for use in recipes involving stir-frying, sautéing and roasting.

Ghee or clarified butter is generally available from Indian food stores, or other specialty food outlets, but you can also make your own ghee. When making your own ghee at home, the most important first step is to ensure you’re purchasing high quality, unsalted, organic and grass-fed butter. There are two ways to make your own ghee; one involves slowly melting the butter and the other is a faster method involving boiling the butter.

To make ghee using the slow method, place it in a pot on a low temperature, and slowly let the butter melt, without stirring at all during the melting process. When all of the butter is melted, use a slotted spoon to remove the froth that came to the top of the pot. Using a strainer lined with cheese cloth or paper towels, pour the melted butter through the strainer and into a bowl. After pouring the butter through the strainer, let the butter stand for several minutes to allow the water and the fat to separate and then spoon off the remaining butter, being sure not to include any of the water that is located at the bottom of the bowl.

To make ghee using the faster, boiling method, melt the butter over a medium-high heat setting, and stir the butter occasionally to prevent the burning of the milk solids. The froth should be removed throughout the cooking process, using a slotted spoon. Once the butter comes to a boil, you should continue boiling it for about 15 minutes, and it should be stirred occasionally. When the butter stops boiling, this means the water has evaporated, and the ghee is ready to be removed from the heat. After removing it from the heat, line a mesh strainer with cheese cloth over a jar, and pour the butter through the strainer and into the jar.

If you have been into Paleo living for any notable amount of time then you have probably heard of Robb Wolf, and if you haven’t heard of him then you should definitely start doing your homework. A student of Dr. Loren Cordain, the world’s most respected paleo diet researcher, Robb Wolf is a former research biochemist and author of the New York Times Best Seller The Paleo Solution – The Original Human Diet. He is also the broadcaster of a top ranked iTunes paleo podcast, a leading paleo seminar instructor, and a somewhat of a paleo superstar having taken part in I-Caveman on the Discovery Channel and being featured on an ABC News diet feature.

Essentially, Robb is an ambassador for Paleolithic living, and in order to prove to people that the caveman diet is the most natural and most beneficial diet for humans to follow, he has authored the 30-Day Total Transformation guide that challenges people to turn their lives around in just 30-days of paleo living.

The book is available in PDF format as an eBook, and is embedded with further interactive learning media by way of audio and video. The guide covers three key areas of paleo living; firstly exploring the nuts and bolts of paleo and what is trying to be achieved with the diet, secondly looking at nutrition, “smart exercise” and what works best for weight loss, and thirdly covering shopping, meal planning and avoiding non-paleo foods.

Part 1 – Real Food and Real Life

The guide begins with cases studies of two of Robb’s students. Both are very impressive and certainly offer encouragement to anyone who doubts the power of the 30-day program, or paleo living for that matter. Anyone who follows Robb knows he isn’t about hype, and unlike so many “fast fat loss” testimonials, these are very realistic and wholly believable. No six pack in 30 days, just an impressive change in body shape and huge overall health improvement.

The most notable plus point of the guide is how practical it is. The book dives straight in, providing examples of how Jimmy and Amy, two paleo followers, work paleo into their daily lives. The chapter is complete with a typical day’s meal plan and how paleo is applied to modern living. The book then moves swiftly onto sleep, providing practical strategy for improving sleep, and historical information on the importance of sleep. A checklist allows the reader to identify whether or not they are suffering from systemic stress and subsequently high cortisol levels.

– Robb Wolf’s 30 Day Total Transformation –

Part 2 – Nutrition

You won’t get far paleo living without the correct nutrition, and essentially nutrition is the basis for the paleo diet, as Robb explains, “The Paleo diet is an anti-inflammatory diet. Processed foods, trans fats, high carbohydrate intake and a skewing of our ancestral omega-3/omega-6 fat ratio cause systemic inflammation in the body.”

What follows is a series of quick fire tips and tricks to optimize nutrition. Robb advises that until you reach your desired leanness, fruit intake should be kept to 1-2 servings a day. Protein, however, is a different story, and a detailed overview of how much protein and the types of protein you should be eating is provided.

The nutrition section contains links to considerable extra reading, which isn’t entirely necessary to complete your 30-days, but all the same very helpful and wholly insightful. Part 2 then shifts onto contentious topics such as fat and fiber, with Robb poignantly noting, “Contrary to popular belief, fat will not make you fat. Eating fat, even saturated fat found in healthy foods like coconut oil, is fine.” Robb also points out that all the fiber we need is obtainable from vegetables.

Knowing what to buy, where to buy and when to buy are the issues that put many off following through with the paleo diet. Actually it’s pretty simple, you just need to know how, and this essentially is the mission of Total Transformation. Go seasonal, organic and taste the rainbow is the advice on offer in the latter part of this section, which explains the paleo stance on produce, seafood, meats and poultry, fats and spices.

Part 3 – Exercise

Don’t worry, you aren’t asked to cover 19km a day hunting like a caveman would have done. Instead, Robb eases you into exercise with advice for healthy increments for duration. And anyway, exercise on the paleo diet isn’t boring treadmills or endless sit-ups, no, this is working out caveman style; naturally designed for exhilaration and maximum feel-good factor. An awesome workout is detailed, covering cardio, lower body and upper body exercise, all complete with a demonstration video. The guide considers the ability level of the reader, and as such examples of how exercise can be staggered and increased as the 30-days progresses are provided.

Next up is to clean out the pantry… well, if you don’t ice-cream in the freezer you can’t eat it even if you’re tempted, right?

Cavemen didn’t face the issue of sugar-addiction like we do, and you can be sure this is one hard habit to kick. As Robb points out, one his clients once told him she had a harder time kicking sugar than she did crack! Robb tells you exactly how to cleanse your pantry and eliminate temptation, and then introduces the food matrix, a comprehensive table of paleo foods that challenges anyone to argue that eating paleo is boring or limited in choice. For further paleo cooking tips a link is provided to some bonus video footage.

Finally, it’s time to eat, and about time too. This is where the guide really proves it is worth every cent. Robb gives you paleo meals for the entire month, and a shopping list for every single day. With all the help you need, except for a driver to take you to the shops, there really is no excuse not to finish the 30-day challenge. There are also 10 links provided to practical paleo cooking recipes at noteworthy blog sites. The shopping list and the food matrix are also provided as separate printable files, making it easy to access on your smartphone or tablet, or to print out when you visit the shops.

– Robb Wolf’s 30 Day Total Transformation –

Measuring Your Results Total Transformation Results

Robb asks the reader to throw away the scales and not to weigh in during the 30 days, largely because it isn’t a reliable indicator of success. In Robb’s own words, “One person might drop 16 pounds in the first two weeks. The next person might take a year to lose that same amount of weight. I know, it’s totally not fair. Slower weight loss can happen for a myriad of reasons like your age, what other diseases or conditions you may be battling, how many diets you’ve tried in the past, how insulin resistant your body is, how much sleep you’re getting, what your stress levels look like, and more.”

Instead, to measure results, Robb advises taking photographs periodically through the 30 days. He also suggests measuring waist size – if you must measure at all – because fat loss is realized most quickly in this area.

In Summary

The great thing about Robb Wolf’s 30-Day Total Transformation is that it never gets too technical, yet skillfully delivers all the knowledge you need to jump straight in and get started, and also answer all those annoyingly question friends and family are sure to ask like, “Where will you get your carbs from”?!

The guide is 60-pages long in total, easily digestible and print friendly with a purposely-wide margin for making notes. For those wanting to take paleo action right now, this minute, today, this is the ultimate get up and go guide. There is no fluff, no hype, just facts, practical advice and all the tools required to make the step into paleo living immediately.

The guide will also serve as a compact reference guide for experienced paleo followers who desire a way to easily access paleo facts, tips and practical strategy via digital format.

– Robb Wolf’s 30 Day Total Transformation –

Stainless steel cookware is beneficial for a paleo kitchen because unlike nonstick pans, you won’t run the risk of being exposed to harmful chemicals. Stainless steel cookware is also very durable and scratch-resistant. When using non-stick cookware, it’s not possible to cook with metal utensils, because they will badly damage the pots and pans, and it’s also possible that bits of the pan can flake off and end up in your food.

In general, the biggest drawback of cooking with stainless steel- the fact that food sticks easily- is most prone to happening when proteins are being cooked, which are of course, a key staple of the paleo diet. When cooking with stainless steel, the following tips can help prevent your meats and other foods from sticking:

-Make sure the pan is completely clean. Small pieces of attached food can cause the new food to stick more than it would on a clean pan.

-The surface of the food you are cooking should be free of moisture, and not too cold. You should remove meat from the refrigerator and let it sit at room temperature for a period of time before cooking. Very cold meat adheres to stainless steel much more easily once cooking begins, versus meat that is room temperature. You should also pat meat dry before cooking begins, because when moisture touches the oil you’re using to cook with, it lowers the temperature of the oil, which leads to sticking.

-The oil you are using should be very hot when the food is added. You can either add cold oil to a hot pan or heat the pan and the oil at the same time, but either way, the oil should be hot when you place your food into the pan. When a pan is hot enough to begin cooking, the oil will have begun to ripple across the pan. The ideal point to add food to a stainless steel pan is right before the oil begins to smoke. When the oil is hot enough, you can also tell by flicking water droplets into the pan. If the oil is ready for cooking, the oil will vaporize immediately.

-Don’t cook too much food at one time. The food you’re cooking shouldn’t be crowded in the pan, because this can release excess moisture which will lower the temperature of the oil.

-Listen to the sounds being made by the cooking food. If your food is making a sizzling sound, this means there is adequate moisture in the pan, and your food isn’t burning. If you hear splattering, this means the food has reached a point where burning is possible.